Izinyathelo ezi-5 zokulawula isifo sikashukela ekunqamukeni kokuya esikhathini

-Delile

• 1.Finyelela futhi ugcine isisindo esifanelekile
• 2. Yenza umsebenzi womzimba
• 3. Gwema amaswidi namafutha
• 4. Khulisa ukusetshenziswa kwe-fiber
• 5. Yidla isoya eyengeziwe

Ngesikhathi sokunqamuka kokuya esikhathini kuvamile ukuthi amazinga eglucose egazi abe nzima kakhulu ukuwalawula, kepha amasu ahlala efana naphambi kokunqamuka kokuya esikhathini ukulawula isifo sikashukela, kepha manje sekubaluleke kakhulu ekuqiniseni nasekujwayeleni ekwenzeni izivivinyo ezilula njengokuhamba lokho ngaphezu ukugcina isisindo kusiza ukulawula izinguquko ze-hormonal ezijwayelekile zokunqamuka kokuya esikhathini.

Ngaphezu kokulawula isifo sikashukela, lezi zinyathelo zokuqapha kumele zithathwe ukuvimbela ukuqala kwalesi sifo, njengoba abesifazane abasezinqeni zokuya esikhathini basengozini enkulu yokuba nesifo sikashukela, ikakhulukazi labo abakhuluphele ngokweqile.

Izinyathelo ezi-5 zowesifazane zokugcina i-glucose yegazi ilawulwe futhi ithole inhlalakahle ngalesi sigaba sempilo yilezi:

1.Finyelela futhi ugcine isisindo esifanelekile

Ukulawula isisindo kubalulekile ngoba amafutha amaningi enza isifo sikashukela sibe sibi futhi kwandisa namathuba okuthi abesifazane abaphilile basithole lesi sifo ngemuva kokunqamuka kokuya esikhathini. Ngakho-ke, ukuvivinya umzimba njalo nokunakekelwa kufanele kuthathwe ngokudla, ukulawula i-glucose yegazi nokuvimbela ukuzuza kwesisindo.

2. Yenza umsebenzi womzimba

Ukuvivinya umzimba kufanele kwenziwe njalo okungenani kathathu ngesonto, ngokuzivocavoca umzimba okwandisa imetabolism nokushisa ama-calories, njengokuhamba, ukugijima, ukubhukuda namanzi okuvivinya umzimba. Ukuzivocavoca umzimba kubalulekile ngoba kusiza ukwehlisa ushukela egazini nokunciphisa isisindo, izinyathelo ezimbili ezibalulekile zokulawula kangcono isifo sikashukela.

3. Gwema amaswidi namafutha

Kufanele ugweme ukusebenzisa ushukela, ibhotela, imajarini, uwoyela, ubhekeni, isoseji, isoseji nokudla okubandayo okufriziwe, njenge-pizza, i-lasagna, ama-hamburger nama-nuggets.

Ngesikhathi sokunqamuka kokuya esikhathini kubaluleke kakhulu ukugwema amaswidi namafutha, ngoba ngokushintsha kwamahomoni nokukhula, abesifazane baba nobunzima obukhulu ekulawuleni ushukela wegazi kanye nethuba elikhulu lokuba nezifo zenhliziyo.

4. Khulisa ukusetshenziswa kwe-fiber

Ukwengeza ukusetshenziswa kwefayibha, kufanele kukhethwe ukudla okuphelele njengelayisi, ipasta nofulawa kakolweni, ukusetshenziswa kwembewu efana ne-flaxseed, i-chia kanye ne-sesame kufanele kwandiswe, kudliwe izithelo ezingaphekiwe futhi kukhethwe imifino eluhlaza.

Kubalulekile ukwandisa ukusetshenziswa kwezintambo ngoba zizokwehlisa ukumuncwa koshukela emafutheni asesiswini futhi kusheshise ukuhamba kwamathumbu.

5. Yidla isoya eyengeziwe

Kubalulekile ukwandisa ukusetshenziswa kosoya ngoba lokhu okusanhlamvu kunothe ngama-isoflavones, asebenza njengokushintshwa kwemvelo kwamahomoni ancipha ngesikhathi sokuya esikhathini.

Ngakho-ke, isoya lisiza ukwehlisa izimpawu zokunqamuka kokuya esikhathini, njengokushisa okushisayo, ukuqwasha kanye novalo, futhi kuthuthukise ukulawula nokuvimbela isifo sikashukela, i-osteoporosis, umdlavuza webele kanye nezifo zenhliziyo. Ngaphezu kokudla kwemvelo, i-soy lecithin nayo ingatholakala kumaphilisi, futhi ingasetshenziswa ngesikhathi sokunqamuka kokuya esikhathini.

Qonda ushintsho emzimbeni olwenzeka ngesikhathi sokunqamuka kokuya esikhathini kanye nokwelashwa okukhonjiswe ukudlula kangcono kulesi sigaba sempilo.