Mukayamba tsiku lanu, mumachita zinthu zina osaganizira za izo, sichoncho? Mwachitsanzo, kutsuka mano anu mukangodzuka m'mawa, kuphika tiyi, kapena kumanga lamba wanu wapampando mukalowa mgalimoto. Timachita zinthuzi popanda kuganizira za izo, koma chifukwa zakhala zizolowezi zathu. Kunena zoona, izi ndi zomwe timatcha "zizolowezi". Ngati ndinu munthu amene ali ndi matenda a shuga, kapena pankhani ya zamankhwala , Diabetes Mellitus , ndiye kuti kukhala ndi zizolowezi zabwino ngati izi kungapangitse kusiyana kwakukulu ndikupangitsa moyo wanu kukhala wosavuta. Tiyeni tikambirane izi mosavuta komanso mwaulemu.
Kodi 'chizolowezi' chimenechi kwenikweni n'chiyani?
Mwachidule, chizolowezi ndi chinthu chomwe timachita mosadziwa, pafupifupi zokha, tikalandira chizindikiro. Timaganiza kuti zochita zathu zonse ndi zadala komanso zadala. Koma zoona zake n'zosiyana. Kafukufuku wapeza kuti 43% yokha ya zomwe timachita patsiku zimachitika chifukwa cha chizolowezi, pamene maganizo athu ali kwina.
Taganizirani mphamvu ya izi! Ngati mutakhala ndi chizolowezi chabwino cha thanzi, simudzafunika kugwira ntchito mwakhama kuti mupitirize. Ngakhale mutataya chidwi kwa tsiku limodzi kapena awiri, zidzachitika mwachibadwa.
Iyi ndi imodzi mwa njira zabwino kwambiri zomwe tingagwiritse ntchito pothana ndi matenda a shuga kwa nthawi yayitali. Mukadya bwino komanso kuchita masewera olimbitsa thupi, kuthana ndi matenda a shuga kudzakhala ntchito ya tsiku ndi tsiku osati yolemetsa.
Kafukufuku akuwonetsanso kuti chizolowezi chabwino chimakhala chizolowezi champhamvu mukachichita nthawi zonse kwa miyezi iwiri. Chofunika kwambiri ndichakuti chizolowezicho chisathe chifukwa choti mwaphonya tsiku. Choncho musadandaule. Mwachitsanzo, tiyerekeze kuti mumakhala ndi chizolowezi chodya chipatso m'mawa uliwonse mutatha kudya kadzutsa. Patapita kanthawi, mudzakumbukira kudya chipatso mutatha kudya kadzutsa.
Kodi mungayambe bwanji chizolowezi chatsopano chabwino?
Chabwino, tsopano mwina mukuganiza kuti, "Ndingayambe bwanji chizolowezi chabwino chotere?" Sizovuta monga momwe mukuganizira. Nazi njira zosavuta zokuthandizani.
1. Pangani dongosolo lomveka bwino
Choyamba, ganizirani chifukwa chake mukusintha kumeneku . Kodi moyo wanu udzasintha bwanji mukayamba chizolowezichi? Mwina ndi chinthu monga, "Ndikufuna kukhala wosangalala ndi ana anga kwa zaka zingapo," "Ndikufuna kuchepetsa kumwa mankhwala," kapena "Ndikufuna kukhala wochita zinthu mwachangu." Kaya chifukwa chanu ndi chiyani, lembani papepala laling'ono ndikuliyika pamalo pomwe mungathe kuliwona tsiku lililonse. Mwachitsanzo, pafupi ndi galasi kapena pafiriji. Izi zidzakuthandizani mukakhala ndi nkhawa.
2. Khazikitsani cholinga cha 'SMART'
Kenako, kumbukirani cholinga chachikulu chomwe mukufuna kukwaniritsa, ndipo sankhani chizolowezi chaching'ono komanso chosavuta chomwe chingakuthandizeni kuchikwaniritsa. Apa ndi pomwe njira ya SMART ingakuthandizeni kwambiri. Izi zikutanthauza kuti cholinga chanu chiyenera kukhala ndi makhalidwe asanu awa.
| Kalata yanzeru | Tanthauzo | Chitsanzo chokhudzana ndi matenda a shuga |
|---|---|---|
| Yeniyeni | Cholinga chiyenera kukhala chomveka bwino . | M'malo monena kuti "Ndimachita masewera olimbitsa thupi," munganene kuti, "Ndimayenda kwa mphindi 15 pa ola limodzi nditadya chakudya chamadzulo tsiku lililonse." |
| Zoyezedwa | Ziyenera kukhala zotheka kuyeza momwe cholingacho chakwaniritsidwira. | "Ndimamwa mabotolo 8 a madzi patsiku." (Ndingathe kuwerengera) |
| Zotheka (zotheka) | Cholinga chiyenera kukhala chenicheni. Musayembekezere zinthu zazikulu nthawi imodzi. | Ndi bwino kuti munthu amene sanayendepo ayambe ndi mawu akuti, "Ndidzathamanga kwa ola limodzi patsiku," kusiyana ndi kunena kuti, "Ndidzayenda kwa mphindi 10 patsiku." |
| Zogwirizana | Chizolowezichi chiyenera kukhala chogwirizana ndi cholinga chanu chachikulu (kuchepetsa matenda a shuga). | Munthu amene amamwa tiyi ndi supuni ziwiri za shuga ponena kuti, "Ndichepetsa shuga kufika pa supuni imodzi" ndi cholinga choyenera. |
| Kukhazikika mu nthawi (kukhala ndi nthawi) | Perekani nthawi yeniyeni yoti mumalize cholinga chanu. | "Ndidzawonjezera ndiwo zamasamba ku chakudya cham'mawa changa tsiku lililonse mwezi wamawa." |
3. Tsatirani kupita patsogolo kwanu
Kulemba momwe mukuchitira ndi chizolowezi chanu chatsopano kungakhale njira yabwino yodziwira kupita patsogolo kwanu. Kuyang'anira kupita patsogolo kwanu mu notebook, kalendala, kapena pulogalamu ya foni. Mwachitsanzo, ikani chizindikiro pafupi ndi tsiku lililonse lomwe mukupita kokayenda. Pakatha sabata imodzi kapena ziwiri, mudzadzitamandira mukawona zizindikirozo. Komanso, uzani mnzanu wodalirika kapena wachibale za izi. Zidzakhala chikumbutso chabwino akafunsa kuti, "Kodi ndinapita kokayenda lero?"
Zizolowezi zina zosavuta komanso zabwino zomwe zimathandiza odwala matenda a shuga
- Kuyeza shuga m'magazi mwanu m'mawa: Khalani ndi chizolowezi choyeza shuga m'magazi mwanu m'mawa uliwonse mukadzuka, musanachite china chilichonse.
- Kuyenda pambuyo pa chakudya: Yendani pang'ono kwa mphindi 10-15 mutadya chakudya chachikulu, makamaka nkhomaliro kapena chakudya chamadzulo.
- Imwani madzi: Nthawi zonse khalani ndi botolo la madzi. Imwani madzi nthawi iliyonse mukafuna kumwa zakumwa zotsekemera.
- Chakudya chopatsa thanzi: Mukapita kuntchito kapena paulendo, m'malo modya chakudya chonenepa panja, tengani chakudya chochokera kunyumba, monga zipatso, nandolo, kapena yogati.
- Kuyeza Mapazi: Anthu omwe ali ndi matenda a shuga amakhala ndi chiopsezo chachikulu chotenga zilonda za mapazi. Choncho ndi bwino kuyang'ana mapazi anu usiku uliwonse musanagone ngati muli ndi mabala, mikwingwirima, kapena matuza.
Musayese kuchita zonse nthawi imodzi. Yambani ndi chizolowezi chimodzi. Chikayamba kukhala gawo la moyo wanu, pitirizani ndi chizolowezi china. Chofunika kwambiri ndikulankhula ndi dokotala wanu musanasinthe kwambiri zakudya zanu kapena masewera olimbitsa thupi. Iye adzakuuzani zomwe zili zabwino kwa inu.
Uthenga Wopita Nawo Kunyumba
- Zizolowezi ndi zochita zomwe timachita mosazindikira. Kukhala ndi zizolowezi zabwino kumapangitsa kuti zikhale zosavuta kuwongolera matenda a shuga.
- Musamachite zinthu zazikulu nthawi imodzi, yambani ndi chizolowezi chimodzi chaching'ono komanso chosavuta.
- Pangani cholinga chanu kukhala cha SMART (chachindunji, choyezeka, chotheka kuchikwaniritsa, choyenera, komanso chogwirizana ndi nthawi).
- Lembani kupita patsogolo kwanu m'buku kapena kalendala. Kudzakhala gwero lalikulu la mphamvu kwa inu.
- Musadzidandaule kuti mwaphonya tsiku. Yambaninso tsiku lotsatira.
- Nthawi zonse funsani dokotala musanasinthe chilichonse chachikulu pa moyo wanu.
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