Isifo seswekile sohlobo lwesibini sifana nomhlobo ohlala nathi, umhlobo esinaye ubomi bethu bonke. Ngoko ke eyona nto ibalulekileyo kukumqonda kakuhle lo mhlobo size sihlengahlengise ubomi bethu ukuze buhambelane naye. Oko kuthetha ukuba kufuneka silumke malunga nento esiyityayo nesiyiselayo, imisebenzi yethu, kunye namayeza esiwaselayo. Kodwa ngamanye amaxesha, ngenxa yeempazamo ezincinci esizenzayo singaziqondi, lo mhlobo unokuba mbi kancinci aze abangele iingxaki kwimpilo yethu. Makhe sibone ukuba zeziphi ezi mpazamo kwaye singaziphepha njani size sihlale sisempilweni?
1. Ngaba amayeza akho uwasebenzisa ngokuchanekileyo?
Iyeza olinikweyo lesifo seswekile asinto onokuyithatha ukuba uyafuna okanye awuyithandi. Yinto oyifunayo. Uphando lubonisa ukuba malunga nama-60% abantu abanesifo seswekile abawathathi amayeza abo njengoko emiselwe ngugqirha wabo. Le yingxaki enkulu kunokuba sicinga.
Ukuba unamathandabuzo malunga nendlela yokusela amayeza akho, ixesha elingakanani, okanye nokuba uwasele ngaphambi okanye emva kokutya, ungaze uwasele ngendlela ocinga ukuba ufanele uwasele ngayo. Qiniseka ukuba ubuza ugqirha wakho ukuba akucacisele. Ungaze utsibe idosi okanye wonyuse okanye wehlise idosi.
Khawucinge ukuba usebenza ubusuku bonke. Ixesha olithathayo amayeza akho lisenokuhluka kunelomntu oqhelekileyo. Kubaluleke kakhulu ukuxoxa ngezi zinto nogqirha wakho kwaye ulungiselele amaxesha okuthatha amayeza akho ahambelana nendlela yakho yokuphila.
2. Ngaba uyalumkela into oyiselayo?
Xa unesifo seswekile, umzimba wakho unokuba sengozini yokuphelelwa ngamanzi emzimbeni. Oku kuthetha ukuba umzimba wakho awunamanzi aneleyo. Xa oko kusenzeka, amanqanaba eswekile egazini lakho anokunyuka. Ngoko ke xa abantu bexelelwa ukuba basele amanzi amaninzi, bajika baye kwizinto ezifana neziselo zeziqhamo. Banokucinga ukuba, "Yi-100% yejusi yeziqhamo, kulungile," kodwa bazele yiswekile.
Lumka ngeziselo ezinokunyusa amanqanaba eswekile ngequbuliso.
| Iziselo ekufuneka zincitshiswe | Izinto zokusela |
|---|---|
| Ijusi yeziqhamo nemifuno emnandi | Amanzi acocekileyo |
| Iziselo zemidlalo | Amanzi acwebezelayo okanye aseSeltzer |
| Utywala | Amanzi anelayimu, i-mint, kunye nesilayi sekhukhamba |
| Iisoda ezineswekile kunye neecordial | Amanzi angenaswekile |
Buza ugqirha wakho ngeziselo eziswiti ezenziwe ngokwenziwa "Diet" okanye "Zero". Kusaqhutywa uphando malunga nendlela ezichaphazela ngayo iswekile yegazi. Kodwa ukuba awukuthandi ukusela amanzi, ungawajonga njengenye indlela.
3. Ngaba ezinye iicarbohydrate azibalwa?
Nantoni na equlethe iicarbohydrate iguqulwa ibe yiglucose, okanye iswekile elula, emzimbeni. Akunamsebenzi ukuba zivela phi iicarbohydrate. Oko kuthetha ukuba kufuneka ujonge iigrams zecarbohydrates ekutyeni, kunye nomxholo weswekile.
Ngamafutshane, isitatshi esikwizinto ezifana nerayisi, isonka, i-roti, ii-noodles, kunye ne-couscous siguqulwa ngqo sibe yiswekile. Ngamanye amaxesha, ezi zinto zinokunyusa amanqanaba eswekile egazini ngokukhawuleza kunokutya iswekile ngqo.
Iiswekile zendalo nazo zikweli qela. Kungcono ukutya iqhekeza lesiqhamo kunokutya ibhisikithi. Kodwa oko akuthethi ukuba ungatya iziqhamo ezininzi ngendlela othanda ngayo. Ukulinganisela yeyona nto ibalulekileyo. Kungcono ungatyi ngaphezu kweentlobo ezimbini zeziqhamo ngosuku. Kwakhona, yongeza imifuno eluhlaza, engenasitatshi sininzi (isipinatshi, ikale, ispinatshi) ekutyeni kwakho.
Masifunde ngeGlycemic Index (GI).
Kukho indlela yokulinganisa enokukunceda ufumanise ukuba zeziphi ukutya ezinyusa iswekile yakho egazini ngokukhawuleza. Ibizwa ngokuba yiGlycemic Index (GI). Ukutya okune-GI ephantsi kunyusa amanqanaba eswekile egazini kancinci, ngelixa ukutya okune-GI ephezulu kunyusa amanqanaba eswekile egazini ngokukhawuleza. Umzekelo, amaqunube afana namaqunube ane-GI ephantsi kuneebhanana kunye neepruni.
4. Akukho mthambo waneleyo?
Ukuzilolonga rhoqo kunokunceda ukunciphisa amanqanaba eswekile egazini lakho kwaye kuncede umzimba wakho uphendule ngcono kwi-insulin. Cinga ngezihlunu zakho njengesiponji. Zifunxa iswekile egqithisileyo egazini lakho.
Zama ezi zinto ukuze usebenze ngakumbi emini:
- Ukuhamba: Kumnandi ukuhamba, ingakumbi emva kwemizuzu eli-15 emva kokutya okuphambili.
- Khwela ibhayikhi.
- Sebenzisa iibhendi zokuxhathisa.
- Yenza umthambo wokuphakamisa iintsimbi.
Nokuba ukhetha ukwenza ntoni na, usuku lonkeYenza okungenani imizuzu engama-20-30 . Ukuba awunalo ixesha lokukwenza konke ngaxeshanye, kulungile ukukwahlulahlula kube ziinxalenye zemizuzu emi-5-10 uze ukwenze imini yonke. Kwakhona, yenza uqeqesho lokuqinisa ubuncinci iintsuku ezimbini ngeveki. Okukhona izihlunu zakho ziqina, kokukhona zitshisa amandla amaninzi, nto leyo enceda ukulawula amanqanaba eswekile egazini.
5. Ucinga ukuba ukutya okunempilo kuyabiza?
Abantu abaninzi bathi “kubiza imali eninzi ukutya ukutya okunempilo okufanelekileyo kubantu abanesifo seswekile.” Kodwa kukho iindlela zokutya ukutya okunesondlo ngexabiso eliphantsi.
- Yitya iimbotyi ezomileyo (iitshickpeas, iimbotyi, iimbotyi eziluhlaza, iilentile) ukuze ufumane iproteni kunye nefayibha.
- Khetha imifuno neziqhamo ezikhenkcezisiweyo okanye ezisemathinini ezingenayo iswekile okanye ityuwa eyongeziweyo.
- Thenga imveliso ethengiswa ngexesha lonyaka eqhelekileyo nengabizi kakhulu.
- Cwangcisa ukutya kwakho kweveki kwangaphambili (ukucwangcisa ukutya).
6. Ngaba uyalubaleka uvavanyo lwezonyango?
Nokuba ulawula kakuhle kangakanani ukutya kwakho, usela amayeza akho, kwaye uzilolonga, isifo seswekile sinokubangela ezinye iingxaki zempilo. Ngamanye amaxesha, usenokungabi nazimpawu xa ezi zinto ziqala. Ngoko ke, ungayeki ukuvavanywa ngugqirha ucinge, "Ndiphilile ngoku, akukho nto ingalunganga." Qiniseka ukuba uya kuhlolwa njengoko ugqirha wakho ekuxelela.
| Izinto ezijongwa rhoqo ngugqirha | |
|---|---|
| Ifuthe legazi | Impilo yamehlo, amazinyo kunye neentsini |
| Inqanaba le-cholesterol | Umsebenzi wezintso |
| Impilo yeenyawo | Iigonyo ezifunekayo |
7. Ngaba ulindele iziphumo ezikhawulezileyo?
Kuthatha ixesha ukuba utshintsho kwindlela ophila ngayo kunye namayeza asebenze kakuhle. Musa ukulindela iziphumo ezinkulu ngosuku okanye ezimbini okanye ngeveki. Izinto ezifana nokunciphisa umzimba zingathatha iinyanga. Kodwa uza kuqala ukuziva ungcono kwaye ulula ngokukhawuleza.
8. Akulali ngokwaneleyo?
Ukulala ngaphantsi kweeyure ezisi-7-9 ngobusuku kunokwenza kube nzima ukulawula iswekile yakho yegazi kunye noxinzelelo lwegazi. Ukulala kamnandi ebusuku yinxalenye ebaluleke kakhulu yokulawula isifo seswekile. Ukuba unengxaki yokulala, thetha nogqirha wakho. Kungaba luphawu lwenye imeko yempilo, efana nokungalali kakuhle okanye i-obstructive sleep apnea.
9. Awucingi ngempilo yengqondo?
Impilo yengqondo yinxalenye ebalulekileyo yesicwangciso sakho sokhathalelo lwesifo seswekile. Ukudakumba okanye uxinzelelo kunokuchaphazela amanqanaba eswekile egazini lakho ngeendlela ezahlukeneyo. Enye kukuba xa uziva uphantsi, ungalibala ukusela amayeza akho.
Enye into kukuba, xa sixinezelekile, umzimba ulungiselela ukulwa okanye ukubaleka. Ukuze uwunike amandla owadingayo, umzimba ukhupha iswekile engaphezulu egazini. Usenokungakwazi ukuphelisa iingxaki ebomini bakho ngoko nangoko. Kodwa ungafunda ukulawula uxinzelelo.
- Yenza i-yoga okanye ukucamngca.
- Funda incwadi.
- Thatha uhambo.
- Chitha ixesha nabantu obathandayo.
Yenza ezi zinto zibe yinxalenye yemisebenzi yakho yemihla ngemihla. Beka ecaleni ixesha elithi, "Intsimbi yesithandathu ukuya kweyesi-7 emva kwemini lixesha lam. Ngelo xesha, ndiza kuzenzela into ethile."
Umyalezo Wokuya Ekhaya
- Sela amayeza akho njengoko ugqirha wakho ekuyalele, ngexesha elifanelekileyo, kwaye ngokwedosi efanelekileyo. Ungaze uwatshintshe.
- Ziqhelise ukusela amanzi acocekileyo endaweni yokusela iziselo ezineswekile nezineswekile.
- Ukutya okunesitatshi okufana nerayisi, isonka kunye neenoodles nako kuyaguquka kube yiswekile emzimbeni, ngoko ke kutye ngokulinganisela.
- Qiniseka ukuba ubandakanya umthambo wemihla ngemihla kwimisebenzi yakho. Ukuhamba ngumthambo omhle kakhulu.
- Nokuba awunazo naziphi na iimpawu, qiniseka ukuba uya kuhlolwa ngemihla ecetyiswa ngugqirha wakho.
- Fumana iiyure ezisi-7-9 zokulala kakuhle nokuphumla ngosuku.
- Nyamekela impilo yakho yengqondo kunye nempilo yakho yomzimba. Yila indlela yokunciphisa uxinzelelo.
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