Kuchepetsa thupi kungakhale kovuta mukakhala ndi matenda a shuga. Koma kodi mumadziwa kuti kuchepetsa thupi pang'ono kungathandize kubwezeretsa shuga m'magazi mwanu? Mutha kuchepetsa mankhwala anu a shuga, kapena kusiya kumwa mankhwalawo pakapita nthawi. Koma sizophweka monga momwe zikumvekera, eti? Palibe vuto, tikuthandizani kuti ulendowu ukhale wopambana. Nazi zinthu zofunika kuchita ndi zosayenera kuchita.
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1. Chitani: Choyamba pangani chisankho.
Kuchepetsa thupi kuli ngati kuthamanga marathon. Si kuthamanga mofulumira. Simungangothamanga kwambiri kwa kanthawi kenako nkusiya. Ngati simunakonzekere bwino, kusintha kulikonse komwe mungapange sikudzakhala kokhazikika mtsogolo.
Kotero, njira imodzi yabwino kwambiri yolimbikitsira kupitiriza ulendowu ndikuganizira za komwe mudzakhala muzaka 5 ndi zizolowezi zanu zapano, komanso komwe mukufunadi kukhala. Kodi mukufuna kukhala ndi mavuto a matenda ashuga? Kapena mukufuna kukhala ndi thanzi labwino komanso wosangalala kuposa lero? Zosankha zomwe mupanga lero zidzatsimikizira tsogolo lanu.
2. Musachite: Musasinthe zinthu zazikulu nthawi imodzi.
Ngati mwadzidzidzi mwaganiza zosintha zazikulu, n’kunena kuti, “Ndisiya chilichonse mawa!”, simungapitirire nazo. Choncho yambani pang’ono.
Tangoganizani kuti gawo lanu loyamba ndikuwonjezera mphindi 15 pa zochita zanu zolimbitsa thupi za tsiku ndi tsiku. Kapena mungasiye kudya maswiti mutadya chakudya chamadzulo. Yambani ndi zinthu ziwiri zatsopano pa sabata, kenako onjezerani zinthu zatsopano mukayamba kuzolowera. Ndipo mosadziwa, mudzakhala mutapanga kusiyana kwakukulu.
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Lembani chilichonse chomwe mumadya ndi kumwa mu kabuku kakang'ono kapena pafoni yanu kwa sabata imodzi. Iyi ndiyo njira yabwino kwambiri yopezera madera olakwika pa kadyedwe kanu.
Mungapeze kuti mumadya zakudya zokhwasula-khwasula pafupipafupi kuposa momwe mumaganizira tsiku lonse. Kapena kuti nthawi zambiri mumaiwala kudya chakudya cham'mawa. Mukazindikira zinthuzi, zimakhala zosavuta kuzikonza.
4. Musachite: Musamadumphe chakudya!
Cholakwika chachikulu ndi kuganiza kuti, "Ndikufunika kuchepetsa thupi, kotero palibe vuto kusiya kudya." Kusiya kudya chakudya chotere kungakhale ndi zotsatira zosiyana. Posachedwapa mudzamva njala yosapiririka, ndipo mudzadya kwambiri kuposa momwe mumadyera nthawi zonse pa chakudya chotsatira.
Kusadya chakudya n'koopsa kwambiri kwa munthu amene ali ndi matenda a shuga chifukwa kungayambitse kutsika kwa shuga m'magazi mwake mwadzidzidzi. Timatcha izi hypoglycemia.Zimatchedwa mkhalidwe wa mantha. Zimatanthauza kuti mungamve kuzizira, kutuluka thukuta, kukhala ndi maso abuluu, kumva chizungulire, komanso kutaya chidziwitso. Zingakhalenso chifukwa chomwe mankhwala anu a shuga sangagwire ntchito bwino.
Choncho musasiye kudya chakudya cham'mawa. Kusadya chakudya cham'mawa kuli ngati kuyesa kuyendetsa galimoto popanda mafuta. Ngati muwonjezera chakudya cham'mawa chokhala ndi mapuloteni ambiri monga dzira kapena yogati yachigiriki, mutha kukhala ndi njala mpaka masana.
5. Chitani: Thandizani ndi malingaliro anu
Ambiri aife timadya mopitirira muyeso tikakhala ndi chisoni, nkhawa, kapena kupsinjika maganizo. Ichi ndi chizolowezi choopsa kwambiri. Chifukwa kupsinjika maganizo kumakweza shuga m'magazi mwathu.
Choncho m'malo mogwiritsa ntchito chakudya kuti mutonthozedwe mukakhumudwa, ndikofunikira kupeza njira zina zothetsera mavuto anu. Kulankhula ndi munthu wodalirika, kuwerenga buku, kapena kumvetsera nyimbo kungathandize. Ngati kuli kofunikira, mutha kulankhula ndi dokotala wanu za izi ndikupempha thandizo la akatswiri.
6. Musachite izi: Sungani cholinga chanu chinsinsi.
Ndikofunikira kukhala ndi chithandizo chabwino paulendo wanu. Choncho uzani banja lanu, anzanu, ndi anzanu akuntchito za zolinga zanu. Chilimbikitso chawo chidzakhala gwero lalikulu la mphamvu.
Mungathenso kupempha thandizo la akatswiri panjira. Lankhulani ndi dokotala wanu ndikupempha upangiri kuchokera kwa katswiri wazakudya. Malangizo awo adzakuthandizani kuti muyambe kuyenda bwino.
7. Chitani: Chitani zambiri osati kungodya zakudya zokha.
Kungoganizira zomwe mumadya ndi chiyambi chabwino, koma sikokwanira. Kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri paulendowu. Kuwonjezera pa kuchita masewera olimbitsa thupi a cardio (kuyenda, kuthamanga, kukwera njinga), kuchita masewera olimbitsa thupi n'kofunika kwambiri.
Zinthu monga kunyamula zolemera ndi kuchita masewera olimbitsa thupi pogwiritsa ntchito mikanda yolimbana ndi matenda zingathandize kulimbitsa minofu yanu. Izi zingathandize kuwongolera vuto lotchedwa insulin resistance . Mwachidule, insulin resistance ndi pamene thupi lanu limapanga insulin, koma maselo anu sangathe kuigwiritsa ntchito bwino. Minofu yathu ndi malo akuluakulu omwe thupi lathu limagwiritsa ntchito ndikusunga shuga. Chifukwa chake kusunga shuga kukhala wolimba ndikofunikira kwambiri powongolera kuchuluka kwa shuga m'magazi.
Komanso, khalani otanganidwa momwe mungathere tsiku lonse. Kukhala pamalo amodzi kwa nthawi yayitali kungayambitse matenda ambiri, kuphatikizapo matenda a shuga. Ngati n'kotheka, dzukani ola lililonse ndikudzaza botolo lanu la madzi, yendani pang'ono, ndipo ngati mukufuna kulankhula ndi winawake, pitani kwa iye ndikulankhula m'malo motumiza imelo kapena meseji.
8. Chitani izi: Onjezani chakudya cham'mimba ku zakudya zanu.
Ngakhale pali chikhulupiriro chakuti "shuga si wabwino kudya sitachi," zimenezo sizolondola. Chakudya ndi chofunikira kwambiri pa ntchito ya ubongo wathu. Chofunika kwambiri ndikuwongolera kuchuluka kwa chakudya chomwe mumadya ndikusankha mtundu woyenera.
Kawirikawiri, chakudya chochepa cha chakudya chimakwanira kudya kamodzi kokha. Komanso, sankhani zakudya zopatsa thanzi komanso zosakonzedwa bwino m'malo mwa zakudya zokonzedwa bwino monga buledi woyera ndi mpunga woyera.
| Onjezani izi ku chakudya chanu (zakudya zabwino) | Chepetsani izi momwe mungathere (zosankha zosapatsa thanzi) |
|---|---|
| Mpunga, manyuchi, oats | Mpunga woyera, buledi woyera, Zakudyazi |
| Mbatata, chinangwa (monga momwe mungafunire) | Zakudya zopangidwa ndi shuga ndi ufa (makeke, mabisiketi) |
| Nandolo, nandolo, nyemba zobiriwira, lentils | Zakumwa zoziziritsa kukhosi |
| Buledi wa tirigu wonse | Yogati wotsekemera ndi zakumwa za zipatso |
9. Musachite: Musasiye chilichonse chifukwa cha kulakwitsa pang'ono.
Tonsefe timakhala ndi nthawi zathu zolephera panjira. Mwina kwa tsiku limodzi, sabata imodzi, kapena mwezi umodzi, mumataya mphamvu. Zimenezo n’zachibadwa.
Chofunika kwambiri ndi kusataya mtima ndi kutaya mtima. Kusiyana kokha pakati pa omwe apambana ndi omwe alephera ndi kulimbikira. Yambaninso. Mutha kuchita izi!
Uthenga Wopita Nawo Kunyumba
- Kuchepetsa thupi ndi ulendo wautali. Khalani okonzeka m'maganizo.
- Musasinthe zinthu zazikulu nthawi imodzi. Yambani pang'ono pang'onopang'ono ndipo dziwani pang'onopang'ono.
- Musamadumphe chakudya, makamaka chakudya cham'mawa, pazifukwa zilizonse.
- Monga momwe zimakhalira ndi zakudya zoyenera, kuchita masewera olimbitsa thupi n'kofunika kwambiri.
- Musasiye kudya chakudya cham'mawa kotheratu. Sankhani mitundu yoyenera ndipo idyani pang'onopang'ono.
- Ngati mwalakwitsa panjira, musataye mtima ndipo yesaninso.
- Nthawi zonse lankhulani ndi dokotala wanu za zonsezi ndipo funsani malangizo ake.
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