Ingaba usebenzisa amayeza amaninzi? Ungakunciphisa oku ngokwenza utshintsho kwindlela ophila ngayo! (Ukunciphisa amayeza)

Uninzi lwethu luthatha iyeza elinye okanye ngaphezulu yonke imihla kwiimeko ezifana noxinzelelo lwegazi oluphezulu, i-cholesterol, okanye isifo seswekile sohlobo lwesibini. Ngamanye amaxesha unokuzibuza, "Ngaba ndiza kuze ndikwazi ukuyeka la mayeza?" Inyani yile, ayilophupha nje. Ngeengcebiso nenkxaso kagqirha wakho, kunye notshintsho olulula kwindlela ophila ngayo, unokukwazi ukunciphisa inani lamayeza owathathayo, kwaye uyeke nokuwasebenzisa ekuhambeni kwexesha. Makhe sibone ukuba sinokukunceda njani ukwenza oko.

1. Yenza ukutya okunempilo kube lula

Ukutya okunempilo kwentliziyo kulula kakhulu, kodwa sikwenza kube nzima kakhulu.

• Nciphisa ukutya okunamafutha amaninzi agcweleyo (umz. ukutya okuqhotsiweyo, inyama ecutshungulwayo)
• Yandisa ukutya kwakho iziqhamo nemifuno .
• Musa ukufuna izinto ezineswekile ecoliweyo (umz., iziselo ezineswekile, iikeyiki, iibhisikithi).
• Faka ukutya okunamafutha asempilweni, njengee-nuts, ukutya okutyebileyo kwi-fiber , kunye neentlanzi .

Oku kuvakala kulula, akunjalo? Kodwa ingxaki kukuba, ukuze uzitye ezi zinto, kufuneka uqale uzitye ekhaya. Cinga ngezinto ezikwikhabhathi yakho yasekhitshini, efrijini yakho, kwidrowa yedesika yakho emsebenzini, nakwimoto yakho. Ngaba kukho izinto ezikuncedayo ukufezekisa iinjongo zakho zempilo? Okanye kukho izinto ezikuthintelayo? Ukuba kunjalo, lixesha lokuqala ukucinga ngazo ngoku kwaye utshintshe izinto oza nazo ekhaya.

2. Ziqhelise ukufunda iilebheli xa uthenga iimveliso evenkileni.

Xa uthenga nakuphi na ukutya okuza kwipakethi, ebhokisini, okanye kwitini, yenza umkhwa wokufunda i-Nutrition Facts Label engasemva kwayo. Rhoqo, olu hlobo lokutya olulungisiweyo lunokuba netyuwa eninzi (isodium) kunokuba sicinga. Cinga ngetyuwa engakanani ekwipakethi yeesoseji okanye iinoodles ozityayo yonke imihla. Kodwa rhoqo, kukho iindlela ezinesodium ephantsi kwezo zinto zifanayo evenkileni. Ukwenza olo tshintsho luncinci, kunye nokunciphisa inani letyuwa oyongezayo ekutyeni kwakho, kunokuba nefuthe elikhulu kwimpilo yakho. Xa unciphisa inani letyuwa ekutyeni kwakho, uxinzelelo lwakho lwegazi luya kuqala ukulawula kwixesha elifutshane, njengenyanga.

3. Qinisa umsipha obaluleke kakhulu emzimbeni

Uyazi ukuba yintoni leyo? Yintliziyo yakho leyo.. Njengayo nayiphi na eminye imisipha, kufuneka uqinise intliziyo yakho ngokuyinika umsebenzi othile. Oko kuthetha ukuzilolonga. Oku akufuneki kube yinto oyenzayo ejimini. Ungayifaka kwimisebenzi yakho yemihla ngemihla.

• Mhlawumbi ungahambahamba nenja yakho yasekhaya kancinci.
• Ungenza ingoma encinci kwaye udanise ngelixa usenza imisebenzi yasekhaya.
• Ungayizama ngokubukela ividiyo yeyoga kwi-intanethi.
• Ungakhwela ibhayisekile enothuli egaraji uze uhambe kancinci.

Nokuba wenza ntoni na, uyayiqinisa intliziyo yakho. Yehlisa uxinzelelo lwegazi, ilawula amanqanaba eswekile egazini lakho. Xa uzilolonga, ukumelana ne-insulin emzimbeni wakho kuyehla. Oko kuthetha ukuba kuba lula kwiiseli zomzimba wakho ukufunxa iswekile. Oku kunokukunceda ukunciphisa inani lamayeza owadingayo kwisifo seswekile. Xa ulawula ukutya kwakho kunye nokuzilolonga ngale ndlela, ubunzima bakho obugqithisileyo buya kuncipha. Ukunciphisa ubunzima obuncinci kuya kuba luncedo olukhulu ekunciphiseni amayeza akho .

4. Nciphisa ukusetyenziswa kotywala

Ukusela utywala kakhulu kunokunyusa uxinzelelo lwegazi. Ngoko ke ukuba ucinga ngokunciphisa amayeza akho, kufuneka ulumke nangalo mba. Akunyanzelekanga ukuba uyeke ngokupheleleyo. Kodwa gcina umda. Ngokubanzi, kufanelekile ukunciphisa isiselo esinye esiqhelekileyo ngosuku kubafazi kunye nezimbini kumadoda .

5. Ziqhelise ukuzola ingqondo yakho.

Uxinzelelo lubangela izifo ezininzi ngendlela engaqondakaliyo, ezinje ngoxinzelelo lwegazi oluphezulu kunye nesifo seswekile. Ngoko ke, ukugcina ingqondo yakho izolile kufana nonyango.

• Hlala phantsi uthule. Phefumla. Phinda: Yonke imihla imizuzu eli-15-20, hlala endaweni ezolileyo, uvale amehlo akho, uze uphefumle nzulu. Khupha umoya kancinci. Le nto ilula iya kukunika isiqabu esikhulu kuxinzelelo lwakho lwegazi.
• Lawula ixesha lakho: Musa ukuzama ukuthi 'ewe' kuyo yonke into. Musa ukoyika ukuthi 'Andinakukwenza oku' ukuba udiniwe okanye awunaxesha.
• Chonga izinto ezibangela uxinezeleko: Chonga izinto ezikwenza ungakhululeki nezikucaphukisayo, kwaye uhlale kude nazo kangangoko unako.

6. Yeka ukutshaya ngokupheleleyo

Le yinto ekufuneka uyenze ngokupheleleyo. Ziphephe ngokupheleleyo iicuba kunye nezinye iintlobo zecuba.Ukuba uyatshaya, ukuyeka ukutshaya yindlela entle yokunciphisa uxinzelelo lwakho lwegazi, ukuhlaselwa yintliziyo, kunye nomngcipheko westroke. Nokuba awutshayi, ukuba phakathi kwabanye abantu abatshayayo (umsi otshayayo) kubi ngokufanayo kwimpilo yakho.

7. Xoxa nogqirha wakho ngako konke oku.

Le yeyona nto ibalulekileyo. Yazisa ugqirha wakho ukuba uqala ukwenza olu tshintsho kwindlela ophila ngayo. Angakuxhasa imizamo yakho. Njengoko impilo yakho iphucuka (uxinzelelo lwegazi, amanqanaba eswekile), nguye oza kugqiba ukuba, ngobungakanani, kwaye nini, unganciphisa amayeza akho. Ugqirha wakho, ukuba kuyimfuneko, angakuthumela kwenye ingcali, njengogqirha wezondlo, ukuze akuncede kolu hambo.

Kuza kuthatha ixesha elingakanani ukubona iziphumo ezivela kwezi nguqu?

Oku kuyahluka kumntu nomntu. Kuxhomekeke ekubeni ungakanani na umkhiqizo wakho kunye nendlela umzimba wakho osabela ngayo kuwo. Kodwa ngokubanzi, kwiinyanga ezi-3 ukuya kwezi-6, kuya kufuneka ubone utshintsho oluhle kuxinzelelo lwakho lwegazi, ubunzima, iswekile yegazi, kunye namanqanaba e-cholesterol. Uya kuziva ungcono kwaye uphumle ngakumbi. Ukunciphisa amayeza, indlela yokuphila, uxinzelelo lwegazi oluphezulu, i-cholesterol, isifo seswekile, ukutya okunempilo, ukuzilolonga