Kwabo baphila nesifo seswekile: Masilawule esi sifo ngezi ndlela zi-6 zokusilawula! (Isifo seswekile)

Kuqhelekile ukuziva usoyika kwaye uxhalabile xa ufumanisa ukuba unesifo seswekile. "Ngaba andizukukwazi ukutya izinto endizithandayo ngoku?", "Ngaba ubomi bam buya kutshintsha?", "Ngaba ukusebenzisa amayeza akwanele?" Usenokuba uzibuza. Kodwa eneneni, ukuba usebenza nogqirha wakho kwaye wenze utshintsho oluncinci, kodwa olubaluleke kakhulu kubomi bakho bemihla ngemihla, ngokuqinisekileyo ungayilawula le meko kwaye uhlale wonwabile kwaye usempilweni. Makhe sibone ukuba zeziphi ezo nguqu zi-6 zibalulekileyo?

1. Masizinyamekele kakuhle izinto esizityayo neziselo zethu.

Ukutya yeyona nto ibalulekileyo ekulawuleni isifo seswekile. Kuba oko ukutyayo kuchaphazela ngqo amanqanaba eswekile egazini lakho. Akukho luhlu lokutya "olungekhoyo". Eyona nto ibalulekileyo kukutya kuphela ubungakanani obufunekayo emzimbeni wakho kwaye uqaphele uhlobo lokutya okutyayo .

Kalula nje, gcwalisa isiqingatha sesitya sakho ngemifuno, imifuno eluhlaza, kunye neesaladi. Gcwalisa okuseleyo ngeecarbohydrate ezifana nerayisi, isonka, kunye neetapile, kwaye okuseleyo ngeproteni efana nentlanzi, inyama, amaqanda kunye neelentile.

• Ingqwalasela ekhethekileyo kwiicarbohydrate: Izinto ezifana nerayisi, isonka, iinoodles, iihoppers, ii-indi hoppers, iitapile, iibhatata ezimnandi, kunye ne-cassava zezona zinto zijika zibe yiswekile emizimbeni yethu. Ngoko ke lumka malunga nobungakanani obutyayo kwisidlo esinye. Umzekelo, ukuba umntu utya iikomityi ezi-3 zerayisi, yinciphise ibe malunga neekomityi ezili-1.5 kwaye wongeze ezinye izinto ezifana nemifuno, i-sambol, kunye ne-pala mallum epleyitini endaweni yoko. Izinto ezifana nerayisi ye-bran, i-kurakkan, kunye ne-oats zingcono kakhulu kunerayisi emhlophe kunye nesonka esimhlophe.
• Nciphisa ukutya okuneswekile eninzi namafutha: Nciphisa ukutya iikeyiki, iibhisikithi, iziselo ezimnandi, itofi, kunye netshokholethi kangangoko unako. Kubalulekile nokunciphisa ukutya okuqhotsiweyo, iisoseji, iinyama zenyama, kunye nenyama enamafutha.
• Musa ukutsiba izidlo: Yitya ngamaxesha aqhelekileyo kwisidlo sakusasa, sasemini, nangokuhlwa. Ukutsiba izidlo kunokubangela amanqanaba eswekile egazini aphantsi kakhulu, ingakumbi ukuba uthatha i-insulin okanye amanye amayeza eswekile.

2. Musa ukuhlala kwindawo enye imini yonke, hambahamba kancinci!

Ukuba awukaqalisi ukusebenza, eli lixesha elifanelekileyo lokuqala. Akunyanzelekanga ukuba uchithe imali eninzi okanye ujoyine ijimu. Zininzi izinto ezilula onokuzenza.

• Hamba ngokukhawuleza ubuncinane imizuzu engama-30 yonke imihla.
• Khwela ibhayikhi.
• Yenza umsebenzi egadini, utshayele igadi.
• Dansa kwingoma oyithandayo.

Injongo kufuneka ibe kukwenza ubuncinci imizuzu engama-30 yomsebenzi wokubila, nowokungaphefumli kancinci phantse iintsuku ezininzi zeveki.

Nantsi into eyenzekayo xa uzilolonga: Izihlunu zakho zifuna amandla. Ukuze ufumane loo mandla, izihlunu zakho zisebenzisa iswekile egazini lakho. Oku kunceda ukugcina amazinga eswekile egazini lakho elawulwa. Akupheleli apho, ukuzilolonga kunciphisa umngcipheko wesifo sentliziyo, kukunceda ukulawula ubunzima bakho, kwaye kukwayindlela entle yokunciphisa uxinzelelo.

3. Fumana uhlolo lwezonyango ngexesha.

Isifo seswekile sisifo esifuna ukujongwa rhoqo. Ngoko ke, nokuba awunazo iimpawu, bonana nogqirha wakho ubuncinane kabini ngonyaka. Isifo seswekile sinyusa umngcipheko wakho wesifo sentliziyo. Ngoko ke qaphela 'amanani' akho.

4. Fumana indlela yokunciphisa uxinzelelo.

Usenokumangaliswa, kodwa kukho unxibelelwano olukhulu phakathi koxinzelelo kunye namanqanaba eswekile egazini. Xa uxinezelekile, umzimba wakho ukhupha iihomoni eziphakamisa amanqanaba eswekile egazini lakho. Kwakhona, xa sixhalabile kwaye sikhathazekile, sinokulibala ukutya ngokufanelekileyo, sithathe amayeza ethu ngexesha, kwaye sizilolonge. Oku kungonakalisa ngokupheleleyo ulawulo lwakho lweswekile.

Ngoko ke, zinike ixesha lezinto ezikuthuthuzelayo nezikunika ukuphumla.

• Yenza umthambo wokuphefumla nzulu.
• Yenza i-yoga okanye ukucamngca.
• Mamela ingoma oyithandayo.
• Thetha nomhlobo wakho osenyongweni ngento ekukhathazayo.
• Funda incwadi, bukela imovie.
• Tyala iintyatyambo emyezweni, uchithe ixesha nesilwanyana sasekhaya.

5. Ukuba uyatshaya, yeka namhlanje.

Le yinto ekufuneka yenziwe ngaphandle kwemiqathango. Ukutshaya umntu onesifo seswekile kufana nokongeza ipetroli emlilweni. Isifo seswekile sele sinyusa umngcipheko wesifo sentliziyo, isifo sohlangothi, isifo samehlo, isifo sezintso, isifo semithambo yegazi, umonakalo wemithambo-luvo, kunye neengxaki zeenyawo. Ukuba uyatshaya, umngcipheko wakho wezi zifo uphindaphindeka kabini okanye kathathu.

Akupheleli apho, ukutshaya kunokwenza kube nzima ukuzilolonga. Siyazi ukuba ukuyeka ukutshaya akulula. Kodwa lolona tyalo-mali lukhulu onokulwenza ebomini bakho. Thetha nogqirha wakho ngale nto. Angakuxelela ngeendlela zokukunceda.

6. Cinga kabini ngotywala

Ukuba unesiko lokusela utywala, ukunciphisa ukutya kwakho kuya kwenza kube lula kakhulu ukulawula isifo seswekile sakho.

Utywala yinto enzima kancinci kumntu onesifo seswekile. Ngamanye amaxesha utywala bunokubangela ukuba iswekile yegazi inyuke ngequbuliso, kwaye ngamanye amaxesha bunokubangela amanqanaba eswekile egazini aphantsi ngendlela eyingozi. Ukusela utywala, ingakumbi xa ungenanto esiswini, kunokubangela ukuba iswekile yegazi yehle kakhulu (hypoglycemia).

Ingcebiso eqhelekileyo kukuba kungabi ngaphezu kwesiselo esinye esiqhelekileyo ngosuku kubafazi kwaye kungabi ngaphezu kwesibini esiqhelekileyo ngosuku kumadoda. Ukuba uyasela utywala, qaphela ezi zinto:

• Jonga inqanaba leswekile egazini lakho ngaphambi kokuba usele utywala.
• Ungaze usele utywala ungatyanga. Yitya ukutya xa usela utywala.
• Iziselo ezifana nee-wine coolers kunye nee-cocktails ziphezulu kwiswekile kunye nee-carbohydrates. Cinga ngaloo nto.
• Eyona nto ingcono onokuyenza kukuthetha ngokukhululekileyo nogqirha wakho malunga nokusela utywala uze ufumane ingcebiso malunga nokuba yeyiphi indlela ekhuselekileyo kuwe.