Uma unesifo
sikashukela , cishe uyazi ukuthi kubaluleke kangakanani ukulawula amazinga kashukela egazini lakho. Ngezinye izinsuku kungazwakala kunzima kancane. Kodwa ngezinguquko ezincane, ungathola imiphumela emikhulu. Uma ulawula ushukela egazini lakho, ungagwema izimo ezibucayi njengokulahlekelwa umbono nesifo sezinso. Akukhona lokho kuphela, unganciphisa nezingozi zesifo senhliziyo nesifo
sohlangothi . Uzoqala nokuzizwa ungcono futhi unamandla kakhudlwana. Imithi isiza ukulinganisela ushukela egazini lakho. Kodwa ukudla okudlayo nokuthi usebenza kangakanani
nakho kunomthelela omkhulu kulokhu. Ake sibone ukuthi lezi zinto zingakusiza kanjani ukulawula ushukela egazini lakho kahle.
Ungawulawula kanjani ushukela egazini ngokudla neziphuzo?
Ukudla kubaluleke kakhulu kumuntu onesifo sikashukela. Ake sibone ukuthi singakwenza kanjani ngendlela efanele.
Yakha umkhuba wokudla ngezikhathi ezijwayelekile.
Cabanga ngakho, uma udla kakhulu ngesikhathi esisodwa, amazinga kashukela egazini lakho angakhuphuka ngokuzumayo. Ngokufanayo, uma ungadli ngokwanele, ikakhulukazi uma udla ama-carbohydrate ambalwa kakhulu (ama-carbohydrate), amazinga kashukela egazini lakho angancipha ngokuzumayo. Lokhu kungenzeka kakhulu ukuthinta abantu abaphuza imithi ethile yesifo sikashukela.
Ngakho-ke, kuwumqondo omuhle ukuzijwayeza ukudla ukudla kwakho okuyinhloko ngesikhathi esifanayo nsuku zonke. Khuluma nodokotela wakho ngalokhu bese usungula uhlelo lokudla olukufanele. Bese unamathela kulo.
Qaphela i-Glycemic Index (GI) yokudla.
Kalula nje,
i-Glycemic Index (GI) iyisilinganiso sokuthi amazinga ethu kashukela egazini akhuphuka ngokushesha kangakanani ngemva kokudla ukudla. Ukudla okune-GI ephezulu kubangela amazinga kashukela egazini akhuphuke ngokushesha. Ake sibheke ukuthi kuyini lokhu.
| Ukudla Okune-GI Eningi - Nciphisa Kakhulu Ngangokunokwenzeka | Ukudla Okune-GI Ephansi - Yidla Okuningi Kwakho |
|---|
| Isinkwa esimhlophe, ilayisi elimhlophe | Ilayisi elibomvu eline-bran, amabele, ama-oats |
| Ukudla okucutshunguliwe - amabhisikidi, amakhekhe | Okusanhlamvu okufana ne-lentile, ama-chickpeas, nobhontshisi oluhlaza |
| Amazambane, amazambane amnandi (uma ethathwa ngokweqile) | Izithelo eziningi (ubhanana, umango ngokulinganisela) |
| Iziphuzo ezinoshukela, iziphuzo ezimnandi | Imifino engenaso isitashi esiningi (isipinashi, izaqathi, ubhontshisi, ilethisi, utamatisi) |
Uma udla ukudla okune-GI ephezulu, kuhlanganise nokudla okune-GI ephansi (isb., isaladi yemifino). Lokhu kungasiza ekulawuleni ukwanda okungazelelwe kwamazinga kashukela egazini.
Yidla ukudla okucebile nge-fiber.
I-fibre, noma njengoba siyibiza kanjalo, ayigaywa yimizimba yethu, ngakho ayithinti ngqo amazinga kashukela egazini. Uma ungangeza cishe
amagremu angu-25-30 e-fibre ekudleni kwakho ngosuku, kuzosiza ukulawula ushukela egazini. Ama-oats, ubhontshisi, imifino, nezithelo kucebile kulokhu. Kodwa ungaqali ukudla okuningi ngesikhathi esisodwa. Jwayela kancane kancane. Futhi, ungakhohlwa
ukuphuza amanzi amaningi , ngaphandle kwalokho kungase kube nokuqunjelwa.
Gcina ibhodlela lamanzi eduze.
Ukuphelelwa amanzi emzimbeni nakho kuyimbangela yokungalingani koshukela egazini. Into engcono kakhulu ongayiphuza uma womile amanzi. Zijwayeze ukuphuza amanzi esikhundleni seziphuzo ezinoshukela neziphuzo zezithelo. Uma ungathandi ukunambitheka kwamanzi, ungaphuza itiye elingenashukela.
Kala izingxenye zokudla (Ukulawula Izingxenye)
Kubaluleke kakhulu ukuqaphela inani lokudla okudlayo. Sebenzisa izinkomishi zokulinganisa ekhaya. Kunezindlela ezilula zokubona ngeso lengqondo inani lokudla.
- Ingcezu yenyama/inhlanzi: Usayizi wesandla sakho. (Usayizi omkhulu)
- Inkomishi yelayisi/isaladi/ikhari: Usayizi wesibhakela sakho esigoqiwe. (Inani elincane kakhulu)
Uma usujwayele ukulawula ukudla okudlayo ngale ndlela, kuba lula kakhulu ukulawula ushukela egazini lakho.
Ukuzivocavoca umzimba kuyindlela enhle yokulawula ushukela egazini!
Uma uzivocavoca, umzimba wakho uba nomuzwa okhudlwana ku-insulin. Lokhu kusho ukuthi ikhono lomzimba wakho lokusebenzisa ushukela osegazini lakho liyakhula. Lokhu kuwusizo olukhulu ekugcineni ushukela wakho usegazini uzinzile.
Yenza ukuvivinya umzimba kube yingxenye yesimiso sakho sansuku zonke.
Ngemva kokuthola imvume kadokotela wakho, qala ukwenza ukuzivocavoca kwe-aerobic, njengokuhamba, ukudansa, ukubhukuda, noma ukugibela ibhayisikili
, imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto.Uma ukwazi ukukwenza, kuhle kakhulu. Kodwa noma uqala ngemizuzu emi-5-10, lokho kuyinto enkulu. Ukuzivocavoca okwenzayo kufanele kube okunamandla aphakathi nendawo. Lokho kusho ukuthi ungakhuluma ngenkathi uvivinya umzimba, kodwa kufanele uzizwe ukhathele kakhulu ukuba ungacula.
Faka phakathi izivivinyo zokuqinisa imisipha.
Uma ukwazi, yenza
ukuqeqeshwa kokumelana , okusho ukuphakamisa izinsimbi nokusebenzisa amabhande e-elastic, okungenani izinsuku ezimbili ngesonto. Lokhu kuzoqinisa imisipha yakho. Lokhu kubaluleke kakhulu ngoba iningi le-glucose egazini lethu ligcinwa emisipheni yethu. Ukuzivocavoca ongakwenza ekhaya njenge-push-ups kanye ne-squats nakho kuhle kakhulu.
Ukuhamba kancane ngemva kwesidlo sakusihlwa.
Enye yezindlela ezinhle kakhulu zokuvimbela ukwanda okungazelelwe kukashukela egazini ngemva kokudla
ukuhamba imizuzu eyi-10-15 . Esikhundleni sokuhlala phambi kwe-TV ngemva kokudla, hambahamba kancane endlini. Lokhu kuzoqondisa ukugeleza kwegazi emisipheni esikhundleni sesisu. Lokhu kuzosiza inqubo yokumuncwa kukashukela ngempumelelo enkulu.
Lalela umzimba wakho.
Ukuzivocavoca kungaba nomthelela kushukela wakho wegazi kuze kube amahora angama-24-48 ngemuva kokuzivocavoca. Ngakho-ke, kungumqondo omuhle ukuhlola amazinga kashukela egazini lakho ngemuva kokuzivocavoca. Lokhu kuzokusiza ukuthi unqume ukuthi hlobo luni lokuzivocavoca nesikhathi sosuku olufanele wena.
Kubaluleke kakhulu: Uma usebenzisa i-insulin , qiniseka ukuthi uphatha amaphilisi e-glucose noma okuthile ongakudla (isb. i-toffee) lapho uzivocavoca, njengoba ukuzivocavoca kungabangela ukuthi ushukela wakho wegazi wehle ngokungazelelwe.
Ngesikhathi usesekhona, gubha ukunqoba okuncane okwenzayo. Ukushintsha indlela yakho yokuphila akulula, ngakho-ke ziqhenye ngemizamo yakho. Ngokuhamba kwesikhathi, uzobona izinzuzo zale mikhuba emihle empilweni yakho iyonke.
Umlayezo Wokuya Nawe Ekhaya
- Zenze umkhuba ukudla ukudla kwakho okuyinhloko ngesikhathi esifanayo nsuku zonke. Gwema ukudla okuningi kakhulu ekudleni okukodwa.
- Esikhundleni sokudla okwandisa ngokushesha amazinga kashukela egazini (i-high-GI) njengesinkwa esimhlophe, ilayisi elimhlophe, noshukela, khetha ukudla okuqukethe i-bran (low-GI) njengelayisi, amalentili, imifino, nobhontshisi.
- Phuza amanzi amaningi usuku lonke. Gwema iziphuzo ezinoshukela ngokuphelele.
- Ukuhamba okungenani imizuzu engama-30 ngosuku, izinsuku eziningi zesontoUkuzivocavoca umzimba, njengokuhamba imizuzu eyi-10-15 ngemva kokudla kuyazuzisa kakhulu.
- Ngaphambi kokuqala noma yiluphi uhlelo olusha lokudla noma lokuzivocavoca, qiniseka ukuthi ukhuluma nodokotela wakho.
Isifo sikashukela, ushukela egazini, ushukela egazini, ukulawulwa ushukela, inkomba ye-glycemic, ukudla kwesifo sikashukela, ukuzivocavoca kwesifo sikashukela
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