Maererano nehuwandu, vakadzi vazhinji mushure memakore makumi mashanu nemashanu vanotanga kuwedzera kuwanda uye izvi zvinokonzera zvinhu zvakawanda. Nyanzvi dzinoti vakadzi vakwegura havadi kutevedzera mienzaniso yemitemo uye zviri nani kutarisa kune utano hwakanaka, izvo zvichabatsira kutarisa chiyero chaidiwa. Zvokudya zvinorema kurasikirwa mushure memakore makumi mashanu ndezvimwe zvemitemo iyo isingobatsiri kubvisa mamwe mapaundi, asiwo kutsigira hutano.
Kudya nokuda kwemukadzi mushure memakumi mashanu nemakumi mashanu ekuderedza uremu
Mukadzi wezera anofanira kusiya mhando dzakasiyana dzekushaya nzara, sezvo izvi zvingakanganisa utano. Nutritionist vanoenderera mberi vachipikisa kuti chisarudzo choga chakanaka pane imwe nguva ndechikudya chakakodzera uye mararamiro akanaka .
Mitemo yekurasikirwa pashure pemakore 45:
- Vavengi vemauto vechidiki vashoma pane imwe nguva yevhisi dzakasiyana siyana uye mapeji. Yese chingwa chezviyo, shandura zviyo-zviyo, kusina mabhisikiti akasiyana-siyana nekeke. Zvakaoma zvakanyanya kuramba masukisi, asi kune maitiro akawanda, somuenzaniso, pane shuga, shandisa uwandu hweuchi kana michero yakaomeswa. Idya michero inotapira, uyewo yakabvumira zvishoma zviduku zveoatmeal uye maruva.
- Mushure memakore makumi mashanu nemashanu, zvakakosha kuisa muzvokudya zvekuremera kurasikirwa zvine zvokudya zvepamusoro mu calcium uye nedare. Chinhu ndechekuti nezera, huwandu hwemapfupa emapfupa hunoderera uye mapfupa anove akaoma. Kuti udzivise zvinetso, gadzirira zvikafu zvakasiyana-siyana zvichienderana nemishonga yemakaka, kusarudza zvishoma-calori zvisarudzo. Vakadzi panguva yekupera kwemwedzi vanorasikirwa nesimbi yakawanda, iyo inowanzoita iyo inogona kudzorerwa nekudya nyemba, chiropa uye maapuro.
- Kana ari chimiro, uye nekurasikirwa kwemazivi kunobatsira kupedza zuva rekusunungurwa, somuenzaniso, kamwechete pavhiki. Zvisarudzire iwe sarudzo isingazoiti kuti usakanganise. Inonyanya kuzivikanwa iri kutumidzirwa kufir.
- Pazuva remazuva ose, shandisa zvishoma zvokudya zvishoma: 3 kudya kukuru uye 2 kudya. Urongwa hwakadaro huchadzivisa kuonekwa kwenzara uye chido chokudya chimwe chinokuvadza.
- Nokuti hutano uye chimiro chakanaka chakakosha uye mutoro wemutoro. Zvichipa makore akareruka, usapedza maawa muimba yekurovedza, nekuti hurumende yakadaro, pane zvinopesana, inogona kukuvadza zvikuru. Iyo yakanakisisa yakaoma yekuremerwa mushure memakore makumi mashanu inofanirwa kutarisa iwe pachaga mu yoga, aqua aerobics, muviri unoshanduka.
- Vanachiremba vanokurudzira kushandisa mafundo ne vitamini uye mineral complexes, asi musakanganwa kuti zvinhu zvinokosha mune zvakawanda zvakatorwa muzvibereko zvitsva nemiriwo, iyo inofanira kunge iripo mumenyu yezuva nezuva.
- Kuchengetedza mvura yakadzika mumuviri, haisi chinhu chakakosha kuti uremerwe uremu, asiwo kuchengetedza chirwere cheganda chinowanzoitika, iyo, kana pasina kushaya kwemvura, inowoma uye yakakombama. Kusvika panguva yekurasikirwa mushure memakore makumi mashanu nemashanu, kuvandudza metabolism, unofanira kunwa wakachena asi mvura. Nzira yezuva nezuva ndeye 1.5-2 litita.
Ndinodawo kutaura pamusoro pezvaunogona kudya mangwanani, masikati uye manheru. Kwekudya chamangwanani, zviri nani kusarudza zvokudya zvine uturu hwakawanda wemakrohydrates uye mapuroteni. Somuenzaniso, inogona kuva chikamu chewaatmeal porridge uye chigunwe nehotela kana omelette nemiriwo. Chikafu chinokodzera chekudya, asi iwe unogonawo kumera nemarmalade, nokuti unoda glucose. Zvokudya zvemasikati uye kudya kwemanheru zvakafanana mune dzimwe nzvimbo, semuenzaniso, iyo chikamu chehove yakaderera-mafuta kana nyama nemiriwo yemashizha. Mumasikati kusvika kumusoro, unogona kuwedzera kushandiswa kwekudya kana kugadzirisa. Kana iwe uchinzwa nzara yakanyanya manheru, zvino unwa girazi refriji.