Ingabe wenza la maphutha lapho uphatha isifo sikashukela? Ake sixoxe ngalokhu!

Isifo sikashukela sohlobo lwesibili sifana nomngane ohlala nathi, umngane esinaye impilo yethu yonke. Ngakho-ke into ebaluleke kakhulu ukuqonda lo mngane kahle futhi sivumelanise izimpilo zethu ukuze zivumelane naye. Lokho kusho ukuthi kudingeka siqaphele ukuthi sidlani futhi siphuzani, imisebenzi yethu, kanye nemithi esiyiphuzayo. Kodwa ngezinye izikhathi, ngenxa yamaphutha amancane esiwenzayo singaqapheli, lo mngane angaba mubi kakhulu futhi abangele izinkinga empilweni yethu. Ake sibone ukuthi ayini la maphutha nokuthi singawagwema kanjani futhi sihlale siphilile?

1. Ingabe imithi yakho uyithatha ngendlela efanele?

Umuthi owunikiwe wesifo sikashukela awuyona into ongayithatha uma uthanda noma ungathandi. Yinto oyidingayo. Ucwaningo lubonisa ukuthi cishe abantu abangu-60% abanesifo sikashukela abayithathi imithi yabo njengoba nje udokotela wabo ebayalele. Lena inkinga enkulu kunalokho esikucabangayo.

Uma unokungabaza ngokuthi ungayithatha kanjani imithi yakho, ukuthi isingakanani isikhathi, noma ukuthi kufanele uyithathe ngaphambi noma ngemva kokudla, ungalokothi uyithathe ngendlela ocabanga ukuthi kufanele uyithathe ngayo. Qiniseka ukuthi ubuza udokotela wakho ukuthi akucacisele. Ungalokothi weqe umthamo noma wandise noma wehlise umthamo.

Ake sithi usebenza ubusuku bonke. Isikhathi osithatha ngaso imithi yakho singase sihluke kunesomuntu ovamile. Kubaluleke kakhulu ukuxoxa ngalezi zinto nodokotela wakho bese uhlela izikhathi zokuthatha imithi yakho ezifanelana nendlela yakho yokuphila.

2. Uyaqaphela yini ukuthi uphuzani?

Uma unesifo sikashukela, umzimba wakho unamathuba amaningi okuphelelwa amanzi emzimbeni. Lokhu kusho ukuthi umzimba wakho awunawo amanzi anele. Uma lokho kwenzeka, amazinga kashukela egazini lakho angakhuphuka. Ngakho-ke uma abantu betshelwa ukuthi baphuze amanzi amaningi, baphendukela ezintweni ezifana neziphuzo zezithelo. Bangase bacabange ukuthi, "Kuyijusi yezithelo engu-100%, kulungile," kodwa bagcwele ushukela.

Qaphela iziphuzo ezingakhuphula amazinga kashukela ngokuzumayo.

Buza udokotela wakho ngeziphuzo ezifakwe ushukela noma "Zero" ezenziwe ngokwenziwa. Ucwaningo lusenziwa ngendlela ezithinta ngayo ushukela egazini. Kodwa uma ungathandi ukuphuza amanzi, ungawabheka njengenye indlela.

3. Ingabe amanye ama-carbohydrate awabalwa?

Noma yini equkethe ama-carbohydrate iguqulwa ibe yi-glucose, noma ushukela olula, emzimbeni. Akunandaba ukuthi ama-carbohydrate avelaphi. Lokho kusho ukuthi kufanele ubheke amagremu aphelele ama-carbohydrate ekudleni, kanye nokuqukethwe ushukela.

Ushukela wemvelo nawo ungowaleli qembu. Kungcono ukudla ucezu lwesithelo kunokudla ibhisikidi. Kodwa lokho akusho ukuthi ungadla izithelo eziningi ngendlela othanda ngayo. Ukulinganisela kuyisihluthulelo. Kungcono ukungadli izinhlobo ezimbili zezithelo ngosuku. Futhi, engeza imifino eluhlaza, engenasitashi esiningi ekudleni kwakho.

Ake sifunde nge-Glycemic Index (GI).

Kukhona isilinganiso esingakusiza ukuthola ukuthi yikuphi ukudla okuphakamisa ushukela wegazi lakho ngokushesha. Sibizwa ngokuthi i-Glycemic Index (GI). Ukudla okune-GI ephansi kuphakamisa amazinga kashukela egazini kancane kancane, kuyilapho ukudla okune-GI ephezulu kuphakamisa amazinga kashukela egazini ngokushesha. Isibonelo, amajikijolo afana nama-strawberry ane-GI ephansi kunebhanana nama-prunes.

4. Ukuzilolonga okwanele?

Ukuvivinya umzimba njalo kungasiza ekwehliseni amazinga kashukela egazini lakho futhi kusize umzimba wakho usabela kangcono ku-insulin. Cabanga ngemisipha yakho njengesiponji. Imunca ushukela omningi egazini lakho.

Zama lezi zinto ukuze ube matasa kakhudlwana emini:

• Ukuhamba: Kuhle ukuhamba, ikakhulukazi imizuzu eyi-15 ngemva kokudla okuyinhloko.
• Ucabanga ukuthi ubani wena.
• Sebenzisa amabhande okumelana.
• Yenza izivivinyo zokuphakamisa izinsimbi.

Noma yikuphi ukuzivocavoca okukhethayo, usuku lonkeKwenze okungenani imizuzu engama-20-30 . Uma ungenaso isikhathi sokukwenza konke ngesikhathi esisodwa, kulungile ukukuhlukanisa kube yizicucu zemizuzu emi-5-10 bese ukwenza usuku lonke. Futhi, yenza ukuqeqeshwa kwamandla okungenani izinsuku ezimbili ngesonto. Uma imisipha yakho iqina, kulapho ishisa khona amandla amaningi, okusiza ukulawula amazinga kashukela egazini.

5. Ucabanga ukuthi ukudla okunempilo kuyabiza?

Abantu abaningi bathi “kubiza imali eningi ukudla ukudla okuhle okufanele isifo sikashukela.” Kodwa kunezindlela zokudla ukudla okunempilo ngentengo ephansi.

• Yidla ubhontshisi owomile (ubhontshisi, ubhontshisi, ubhontshisi oluhlaza, ubhontshisi) ukuze uthole amaprotheni kanye ne-fiber.
• Khetha imifino nezithelo eziqandisiwe noma ezisemathinini ezingenashukela noma usawoti owengeziwe.
• Thenga imikhiqizo ethengiswa ngesikhathi sonyaka evamile futhi engabizi.
• Hlela ukudla kwakho kwesonto kusenesikhathi (ukuhlela ukudla).

6. Ingabe uyayeqa ukuhlolwa kwezokwelapha?

Kungakhathaliseki ukuthi ukulawula kahle kangakanani ukudla kwakho, ukuphuza imithi yakho, kanye nokuzivocavoca, isifo sikashukela singabangela ezinye izinkinga zempilo. Ngezinye izikhathi, ungase ungabi nazimpawu lapho lezi zinto ziqala. Ngakho-ke, ungayeki ukuhlolwa kwezokwelapha ucabanga ukuthi, "Sengiphilile manje, akukho okungahambi kahle." Qiniseka ukuthi uya kohlolwa njengoba udokotela wakho ekutshela.

7. Ingabe ulindele imiphumela esheshayo?

Kuthatha isikhathi ukuthi izinguquko endleleni yakho yokuphila kanye nemithi zisebenze kahle. Ungalindeli imiphumela emikhulu ngosuku olulodwa noma ezimbili noma ngesonto. Izinto ezifana nokwehlisa isisindo zingathatha izinyanga. Kodwa uzoqala ukuzizwa ungcono futhi ulula ngokushesha.

8. Awulali ngokwanele?

Ukulala amahora angaphansi kuka-7-9 ngobusuku kungenza kube nzima ukulawula ushukela wegazi lakho kanye nomfutho wegazi. Ukulala kahle ebusuku kuyingxenye ebaluleke kakhulu yokulawula isifo sikashukela. Uma unenkinga yokulala, khuluma nodokotela wakho. Kungaba uphawu lwesinye isimo sempilo, njengokungalali kahle noma i-obstructive sleep apnea.

9. Awucabangi yini ngempilo yengqondo?

Impilo yengqondo iyingxenye ebalulekile yohlelo lwakho lokunakekelwa kwesifo sikashukela. Ukucindezeleka noma ukucindezeleka kungathinta amazinga kashukela egazini lakho ngezindlela eziningana. Esinye ukuthi uma uzizwa uphansi, ungase ukhohlwe ukuphuza imithi yakho.

Enye into ukuthi, uma sicindezelekile, umzimba ulungiselela ukulwa noma ukubaleka. Ukuze uwunike amandla owadingayo, umzimba ukhipha ushukela owengeziwe egazini. Ungase ungakwazi ukuqeda ngokushesha izinkinga empilweni yakho. Kodwa ungafunda ukuphatha ukucindezeleka.

• Yenza i-yoga noma ukuzindla.
• Funda incwadi.
• Hamba uyohamba.
• Chitha isikhathi nalabo obathandayo.

Yenza lezi zinto zibe yingxenye yesimiso sakho sansuku zonke. Beka eceleni isikhathi esithi, "Ihora lesithupha kuya kwelesi-7 ntambama yisikhathi sami. Ngaleso sikhathi, ngizozenzela okuthile."