Ingabe uphuza imithi eminingi? Ungakunciphisa lokhu ngokwenza izinguquko endleleni yokuphila! (Ukunciphisa Imithi)

Iningi lethu lithatha umuthi owodwa noma ngaphezulu nsuku zonke ngenxa yezimo ezifana nomfutho wegazi ophakeme, i-cholesterol, noma isifo sikashukela sohlobo 2. Ngezinye izikhathi ungase uzibuze, "Ingabe ngizokwazi ukuyeka le mithi?" Iqiniso liwukuthi, akulona iphupho nje. Ngeseluleko nokusekelwa udokotela wakho, kanye nezinguquko ezilula endleleni yakho yokuphila, ungase ukwazi ukunciphisa inani lemithi oyithathayo, futhi uyeke ngisho nokuyithatha ngokuphelele ngokuhamba kwesikhathi. Ake sibone ukuthi singakusiza kanjani ukwenza lokho.

1. Yenza ukudla okunempilo kube lula

Ukudla okunempilo kwenhliziyo kulula kakhulu, kodwa sikwenza kube nzima kakhulu.

• Nciphisa ukudla okunamafutha amaningi agcwele (isib. ukudla okuthosiwe, inyama ecutshunguliwe)
• Yandisa ukudla kwakho izithelo nemifino .
• Gwema izinto eziqukethe ushukela ocolisisiwe (isib. iziphuzo ezinoshukela, amakhekhe, amabhisikidi).
• Faka ukudla okuqukethe amafutha anempilo, njengamantongomane, ukudla okune- fiber eningi, kanye nenhlanzi .

Lokhu kuzwakala kulula, akunjalo? Kodwa inkinga iwukuthi, ukuze udle lezi zinto, kufanele uqale ube nazo ekhaya. Cabanga ngalokho okusekhabetheni lakho lasekhishini, esiqandisini sakho, edroweni lakho ledeski emsebenzini, nasemotweni yakho. Ingabe kukhona izinto ezikusizayo ukufeza imigomo yakho yezempilo? Noma ingabe kukhona izinto ezikuvimbelayo? Uma kunjalo, sekuyisikhathi sokuqala ukucabanga ngakho manje futhi ushintshe izinto oziletha ekhaya.

2. Zijwayeze ukufunda amalebula uma uthenga imikhiqizo esitolo.

Uma uthenga noma yikuphi ukudla okufika ephaketheni, ebhokisini, noma ethini, yenza umkhuba wokufunda i-Nutrition Facts Label ngemuva kwalo. Ngokuvamile, lolu hlobo lokudla okulungiselelwe lungaqukatha usawoti omningi (i-sodium) kunalokho esikucabangayo. Cabanga ngokuthi usawoti omningi kangakanani ephaketheni lama-sausage noma ama-noodle owadla nsuku zonke. Kodwa ngokuvamile, kunezinketho ze-sodium ephansi kulokho kudla okufanayo esitolo. Ukwenza lolo shintsho oluncane, kanye nokunciphisa inani likasawoti owufaka ekudleni kwakho, kungaba nomthelela omkhulu empilweni yakho. Uma wehlisa inani likasawoti ekudleni kwakho, umfutho wegazi lakho uzoqala ukulawula phakathi nesikhathi esifushane, njengenyanga.

3. Qinisa imisipha ebaluleke kakhulu emzimbeni

Uyazi ukuthi kuyini lokho? Leyo yinhliziyo yakho.. Njenganoma yimuphi omunye umsipha, udinga ukuqinisa inhliziyo yakho ngokuyinika umsebenzi othile. Lokho kusho ukuzivocavoca. Lokhu akudingeki kube yinto oyenzayo ejimini. Ungayifaka ohlelweni lwakho lwansuku zonke.

• Mhlawumbe ungahamba isikhashana nenja yakho.
• Ungafaka ingoma encane bese udansa ngenkathi wenza imisebenzi yasekhaya.
• Ungakuzama ngokubuka ividiyo ye-yoga ku-inthanethi.
• Ungathatha ibhayisikili elinothuli egalaji bese uhamba kancane.

Noma yini oyenzayo, uqinisa inhliziyo yakho. Yehlisa umfutho wegazi lakho, ilawula amazinga kashukela egazini lakho. Uma uzivocavoca, ukumelana komzimba wakho ne-insulin kuyehla. Lokho kusho ukuthi kuba lula ngamaseli omzimba wakho ukumunca ushukela. Lokhu kungakusiza ukunciphisa inani lemithi oyidingayo yesifo sikashukela. Uma ulawula ukudla kwakho nokuzivocavoca ngale ndlela, isisindo sakho esiningi sizoncipha. Ukwehlisa isisindo esincane nakho kuzoba usizo olukhulu ekunciphiseni imithi yakho .

4. Nciphisa ukusetshenziswa kotshwala

Ukuphuza utshwala ngokweqile kungakhuphula umfutho wegazi. Ngakho-ke uma ucabanga ukunciphisa imithi yakho, kudingeka uqaphele nalokhu. Akudingeki uyeke ngokuphelele. Kodwa gcina umkhawulo. Ngokuvamile, kufanelekile ukuzikhawulela ephuzweni elilodwa elijwayelekile ngosuku kwabesifazane kanye nezimbili kwabesilisa .

5. Prakthiza ukuzola ingqondo yakho.

Ukucindezeleka kuyinkinga ebangela izifo eziningi, njengomfutho wegazi ophakeme nesifo sikashukela. Ngakho-ke, ukugcina ingqondo yakho izolile kufana nomuthi.

• Hlala buthule. Phefumula. Phinda: Nsuku zonke imizuzu eyi-15-20, hlala endaweni ethule, uvale amehlo akho, bese uphefumula kakhulu. Khipha umoya kancane. Le nto elula izokunikeza impumuzo enkulu ekucindezelekeni kwegazi lakho.
• Lawula isikhathi sakho: Ungazami ukuthi 'yebo' kukho konke. Ungesabi ukuthi 'angikwazi ukukwenza lokhu' uma ukhathele noma ungenaso isikhathi.
• Thola Izinto Ezibangela Ukucindezeleka: Thola ukuthi yiziphi izinto ezikwenza ungakhululeki futhi zikucasule, bese uzigwema ngangokunokwenzeka.

6. Yeka ukubhema ngokuphelele

Lokhu kuyinto okumele uyenze nakanjani. Gwema ugwayi nazo zonke ezinye izinhlobo zikagwayi ngokuphelele.Uma ubhema, ukuyeka ukubhema kuyindlela enhle yokusiza ukwehlisa umfutho wegazi lakho, ukuhlaselwa yinhliziyo, kanye nengozi yokushaywa yisifo sohlangothi. Ngisho noma ungabhemi, ukuba phakathi kwabanye abantu ababhemayo (ukubhema intuthu ebhemayo) kubi ngendlela efanayo empilweni yakho.

7. Xoxa ngakho konke lokhu nodokotela wakho.

Lena yinto ebaluleke kakhulu. Yazisa udokotela wakho ukuthi uqala ukwenza lezi zinguquko endleleni yokuphila. Angakusekela imizamo yakho. Ngokuhamba kwesikhathi, njengoba impilo yakho ithuthuka (umfutho wegazi, amazinga kashukela), uzonquma ukuthi ungayinciphisa yini imithi yakho, kangakanani, futhi nini. Udokotela wakho angakuthumela komunye uchwepheshe, njengochwepheshe wezokudla, uma kudingeka, ukuze akusize kulolu hambo.

Kuzothatha isikhathi esingakanani ukubona imiphumela yalezi zinguquko?

Lokhu kuyahlukahluka kumuntu nomuntu. Kuye ngokuthi wenza malini nokuthi umzimba wakho usabela kanjani kukho. Kodwa ngokuvamile, zingakapheli izinyanga ezi-3 kuya kweziyi-6, kufanele ubone ushintsho oluhle emazingeni akho omfutho wegazi, isisindo, ushukela wegazi kanye ne-cholesterol. Uzozizwa ungcono futhi uphumule kakhudlwana. Ukunciphisa imithi, indlela yokuphila, umfutho wegazi ophakeme, i-cholesterol, isifo sikashukela, ukudla okunempilo, ukuzivocavoca umzimba