Amayeza odwa awanele kwisifo seswekile! Kufuneka uzazi ezi zinto ukuze uphile ubomi obusempilweni.

Xa ugqirha wakho ekuxelela ukuba unesifo seswekile, into yokuqala efika engqondweni mhlawumbi kukuba, "Kulungile, ngoku kuza kufuneka ndithathe amayeza ubomi bam bonke." Abantu abaninzi bacinga ukuba amayeza kuphela kwendlela yokulawula isifo seswekile. Kodwa oko akuyonyani. Amayeza yinxalenye enye yohambo. Indlela yakho yokuphila yemihla ngemihla, kuquka oko ukutyayo, ukuzilolonga, kunye nempilo yengqondo, inempembelelo enkulu nangakumbi. Namhlanje, masithethe ngendlela yokugqitha amayeza kunye nokulawula isifo seswekile ngokufanelekileyo ngendlela yokuphila enempilo.

Kutheni indlela yokuphila ibaluleke kangaka?

Ngamafutshane, amayeza ewodwa awanelanga ukulawula isifo seswekile. Ukutya kwakho, umsebenzi wakho womzimba, kunye noxinzelelo zonke ezi zinto zichaphazela ngqo amanqanaba eswekile egazini lakho.

Cinga ngayo, i-insulin yi-hormone enceda iiseli zomzimba wethu zisebenzise iswekile (i-glucose) njengamandla. Isifo seswekile senzeka xa umsebenzi wale insulin uphazamisekile. Ukuba amanqanaba eswekile egazini aphezulu ixesha elide, inokukhokelela kwiingxaki ezinkulu ezifana nokulahlekelwa yimbono, umonakalo wemithambo-luvo, isifo sentliziyo, isifo sezintso, kunye nesifo seentsini.

Iindaba ezimnandi zezokuba zonke ezi ngxaki zinokuthintelwa ngokwamkela imikhwa yokuphila enempilo . Ezinye izifundo zifumanise ukuba abantu abanesifo seswekile abalandela indlela yokuphila enempilo banesiqingatha sengozi yokuba nesifo sentliziyo kunabo bangalandeliyo.

Ukunciphisa umzimba nokuzilolonga kunokunceda iiseli zomzimba wakho zisabele ngcono kwi-insulin. Kwabanye abantu, olu tshintsho lwendlela yokuphila luphumelela kakhulu kangangokuba banokulawula isifo seswekile sabo (ukuxolelwa) ngaphandle kwamayeza.

Ngaba singayilawula isifo seswekile ngokutya ukutya okunempilo?

Akukho kutya "okumangalisayo" okukhoyo kwisifo seswekile. Kodwa ukutya okunesondlo nokulinganayo kunokukunceda ulawule ubunzima bakho kwaye ugcine amanqanaba eswekile egazini lakho ezinzile. Makhe sijonge ukuba ungenza ntoni ukuze wenze oko.

• Yeka ukusela iziselo ezineswekile namhlanje: Iziselo ezimnandi kunye neziselo ezahlukeneyo zemidlalo zinokuqulatha iitisipuni ezili-9 zeswekile. Ezi zongeza iikhalori ezingafunekiyo kwaye zikhokelela ekutyebeni. Endaweni yoko, sela amanzi, iti engenaswekile, i-belimal, okanye i-ranawara.

• Beka phambili imifuno engenasitatshi sininzi:Le mifuno ineecarbohydrates eziphantsi kunye neekhalori. Ikwatyebile kwiivithamini, iiminerali kunye nefayibha. I-broccoli, ikhaphetshu, iimbotyi, iminqathe, iitumato, imifuno eluhlaza kunye nekholifulawa ziphantsi kolu luhlu. I-American Diabetes Association icebisa ukuba isiqingatha sesitya sakho sizaliswe yile mifuno.

• Indlela yePlate: Oku kulula kakhulu. Yahlulahlula ipleyiti yakho ibe ziinxalenye ezine ngengqondo.

• Lumka ngobukhulu bokutya: Sidla ngokutya kakhulu singazi nokuba sithini. Lumka ubukhulu bokutya, njengekomityi yerayisi, isiqingatha sekomityi yeenoodles eziphekiweyo, okanye isilayi sesonka. Wakuba uqhele ukulinganisa nokutya ekhaya, kulula ukuqikelela ubungakanani bokutya obufanelekileyo xa uphuma.

• Nciphisa iswekile ecociweyo kunye nomgubo:Izinto ezifana nesonka esimhlophe, iikeyiki, kunye neebhisikithi zinokubangela ukunyuka ngequbuliso kweswekile egazini. Endaweni yoko, khetha iinkozo ezipheleleyo ezinefayibha, ezifana nerayisi emdaka kunye ne-oatmeal. Ifayibha iyacothisa ukugaywa kwaye inceda ukulawula ukunyuka kweswekile egazini. Kodwa akufuneki uyeke ngokupheleleyo iidizethi. Ukwenza njalo kunokunyusa iminqweno yakho. Kulungile ukutya isidlo esincinci ngamanye amaxesha, kodwa musa ukuyenza umkhwa.

Ukuzilolonga kufana nonyango!

Ukuzilolonga akugcini nje ngokutshisa iikhalori, kodwa kunceda ekunciphiseni amanqanaba eswekile egazini lakho iiyure ezingama-24. Ngalo lonke ixesha izihlunu zakho zisebenza, zisebenzisa iswekile egazini lakho ukuze zifumane amandla. Ukuzilolonga kwenza iiseli zakho zibe buthathaka ngakumbi kwi-insulin.

Akunyanzelekanga ukuba uchithe iiyure ezininzi kwindawo yokuzivocavoca. Qala ngento encinci, njengokuvuka rhoqo emva kwemizuzu engama-30 uhambahamba okanye uzolule umzimba. Uphando lubonise ukuba nemisebenzi emifutshane efana nale inokuba luncedo kakhulu ekulawuleni iswekile egazini.

Zama ukufaka imizuzu eli-10 yokuzilolonga imini yonke. Khetha into oyithandayo. Isenokuba kukulima igadi, ukudanisa, ukudlala nabantwana bakho, okanye ukuhambahamba. Kukwangumbono olungileyo ukupaka imoto kude xa usiya evenkileni uhamba ngeenyawo. Injongo kufuneka ibe kukufumana ubuncinane imizuzu eli-150 yokuzilolonga okuphakathi ngeveki (umz., imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki) .

Uxinzelelo kunye nemikhwa emibi ichaphazela njani isifo seswekile?

Ukuphila nesifo seswekile kunokuba luxinzelelo ngamanye amaxesha. Ngoko ke kubalulekile ukufumana iindlela zokuphumla. Xa uxinezelekile, umzimba wakho uvelisa ihomoni ebizwa ngokuba yi -cortisol . Le homoni inika isibindi imiqondiso yokuba sikhuphe iswekile egazini. Uxinzelelo olude lunokubangela ukuba amanqanaba eswekile egazini anyuke kwaye iiseli zingakwazi ukumelana ne-insulin.

Zama ezi zinto ukunciphisa uxinzelelo kunye nokuyeka imikhwa emibi:

• Iindlela zokuphumla: Zama ukuzilolonga ngokuphefumla nzulu, i-yoga, ukucamngca, ukudanisa umculo owuthandayo, njl. Zibekele ixesha elithile emini lokwenza izinto ozithandayo.
• Thetha nomntu: Thetha ngeemvakalelo zakho nomhlobo okanye ilungu losapho olithembayo. Abantu abanesifo seswekile banamathuba aphindwe kabini ukuya kathathu okuba noxinzelelo. Ngoko ke ukuba uziva ungonwabanga okanye ungenamdla njengangaphambili, qiniseka ukuba uthetha nogqirha wakho ngayo loo nto.
• Lala ngokwaneleyo: Ukungalali ngokwaneleyo kunokunyusa uxinzelelo kunye nokutshintsha kweemvakalelo. Kunokunyusa ukumelana ne-insulin, kunyuse indlala, kwaye kwenze kube nzima ukunciphisa umzimba. Lala ubuncinane iiyure ezisi-7 ngobusuku.Kubalulekile. Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla.
• Kuphephe ukutshaya ngokupheleleyo: I-Nicotine ibangela utshintsho kwiiseli, nto leyo ebangela ukuba zingasabeli kakuhle kwi-insulin. Oku kungenza amanqanaba eswekile egazini lakho abe mandundu. Ukutshaya kwandisa umngcipheko weengxaki ezifana nesifo sentliziyo kunye nesifo sezintso.

Uvavanyo lwezonyango kunye nenkxaso zibalulekile

Isifo seswekile sandisa umngcipheko wokuba nezinye iingxaki zempilo. Yiyo loo nto kubalulekile ukuba uhlolwe rhoqo. Musa ukulibala ukuvavanywa kwamehlo rhoqo, ukuya kugqirha wamazinyo, kunye nokuhlolwa koxinzelelo lwegazi. Thetha nogqirha wakho malunga novavanyo olufunekayo kunye nokuba kufuneka ulwenze kangaphi.

Awuwedwa kolu hambo lokulawula isifo sakho seswekile. Fumana inkxaso kugqirha wakho, kusapho nakubahlobo bakho. Ukubazisa kuya kuba ngumthombo omkhulu wamandla kuwe.