Ama-Hacks Life ama-5 Wokuzilungiselela Nesifo Sikashukela
-Delile
- 1. Yenza isidlo sakho sasekuseni ngobusuku obandulele
- 2. Beka izingubo zakho zokuzivocavoca - bese uzifaka esikhwameni sokuzijabulisa
- 3. Hlela, bese uhlela kabusha, imithi kanye nempahla yakho
- 4. Khipha ujamu wakho owuthandayo
- 5. Shiya uhlu lokuhlola lwasekuseni emnyango wakho wangaphambili noma esibukweni sokugezela
Akunandaba noma ngabe uyinyoni yokuqala noma cha, ukuvuka, ukugqoka, nokulungela usuku kungaba nzima. Ngeza ekuphathweni kwesifo sikashukela, futhi amahora asekuseni angaba yinselele enkulu. Kepha ungesabi: Lezi zeluleko namasu amahlanu kuzokusiza ukuthi uzizwe ungcono ngosuku olulandelayo futhi uhlale uphezulu kohlelo lwakho lwesifo sikashukela.
1. Yenza isidlo sakho sasekuseni ngobusuku obandulele
Into yokugcina ofuna ukucabanga ngayo lapho kukhala i-alamu yasekuseni yilokho ozokwenza ibhulakufesi. Kungenzeka ube namathuba amaningi okukhetha inketho engenampilo usohambeni - cabanga ibha yegranola esethelwe ngaphambili, elayishwe ushukela noma isemishi lamaqanda noshizi elinamafutha - uma ungahleleli noma ulungiselele ngaphambili.
Ngakho-ke uma uphakathi kokugunda imifino ngesidlo sakusihlwa noma ulinde ukudla kwakho ukuqeda ukubhaka kuhhavini, yenza ibhulakufesi eliphathekayo ngosuku olulandelayo. Zama ama-omelets amancane ngenketho esheshayo, ephansi ye-carb noma wenze i-tortilla yeqanda eluhlaza yemifino ngempelasonto bese usika izingxenye ezithile zansuku zonke zaphakathi nesonto. Enye indlela ngama-oats asebusuku obubodwa: Mane uhlanganise inkomishi engu-1/2 ye-oats engaphekiwe ne-1/2 kuya ku-3/4 inkomishi yobisi olunamanzi esitsheni esivuselelekayo, futhi phezulu ngenqwaba yamantongomane anempilo namajikijolo.
Futhi ungacabangi ukweqa ibhulakufesi futhi! Ucwaningo lukhombisa ukuthi abantu abanesifo sikashukela sohlobo lwe-2 abadlula ibhulakufesi banempendulo ephezulu ye-glycemic ngemuva kokudla isidlo sasemini nesidlo sakusihlwa kunalabo abenza isikhathi sokudla kwasekuseni.
2. Beka izingubo zakho zokuzivocavoca - bese uzifaka esikhwameni sokuzijabulisa
Uma uvame ukuzizwa uphuthuma ekuseni, ungakhohlwa igiya lakho lokuzivocavoca. Enye yezindlela zokuhlala ngaphezulu kohlelo lwakho lokuzivocavoca lokuphathwa kwesifo sikashukela ukupakisha izingubo zakho zokuzivocavoca ubusuku obandulele. Nikezela ikhabethe elilodwa kusigqoki sakho noma indawo eyodwa ekhabetheni lakho lezi zingubo. Thatha yonke into oyodinga - kufaka phakathi amasokisi, izigqoko, nama-sweatband - bese ukupakisha esikhwameni sokuzivocavoca.
Usazizwa ungashukunyiswa? Ziphathe ngesikhwama sokuzijabulisa esimnandi. Sezidlulile izinsuku zokubeka amagiya ezikhwameni ezidonsa ngentambo! Izikhwama zanamuhla zokuzivocavoca zisesitayeleni futhi ziza nezinto eziningi - ngeke uzizwe unamahloni ngokuthwala umuntu aye noma abuye ehhovisi.
Futhi khumbula, ezinye izinto ongazigcina njalo esikhwameni sakho: i-hairbrush, i-deodorant, ne-headphone, isibonelo. Ungase futhi ufune ukufaka esikhwameni sakho ama-moisturizers wesayizi wokuhamba, ama-shampoo, nama-conditioner ongawagcwalisa ngezikhathi ezithile.
3. Hlela, bese uhlela kabusha, imithi kanye nempahla yakho
Ngisho nakulabo abangenaso isifo sikashukela, imithi nempahla kungalahleka ngokushesha phakathi kwezinto zangasese eziphelelwe yisikhathi nezingasetshenziswanga ezungeze ikhaya lakho. Kepha uma unesifo sikashukela, ukugcina imishanguzo yakho nempahla ihleleke kahle kungenza umehluko omkhulu ekuphumeni kwakho emnyango nokuthi uzizwa kanjani usuku lonke: Olunye ucwaningo luthole ukuthi amaphesenti angama-50 abantu abalahlekelwe noma abalahlekelwe okuthile ngikhungathekile. Lokho akuyona indlela yokuqala usuku lwakho!
Isinyathelo sokuqala ekuhleleni izimpahla zakho sithatha ukusungula. Susa izinto ezindala, ezikhohliwe ongasazidingi. Bese uhlela izinto ngokuthi uzisebenzisa kaningi kangakanani.
Thenga iziqukathi zepulasitiki noma imigqomo ecacile kanye nomaka unomphela ukuze ubeke ilebula ncamashi lokuphakathi kwawo. Sebenzisa umgqomo owodwa ukuthola izinto ezengeziwe, njengemichilo yokuhlola noma izinaliti zepeni, nomunye umgqomo wezidingo zansuku zonke, njenge-insulin. Qiniseka ukuthi ugcina ukupakisha kwasekuqaleni kwemithi, noma qaphela inombolo kadokotela kanye nosuku lokuphelelwa yisikhathi kwalowo nalowo esitsheni sokugcina.
Beka imishanguzo yakho yesifo sikashukela kanye neziqukathi zokuhlinzeka endaweni yokugqoka, i-nightstand, noma i-counter counter ukuze uzibone nsuku zonke. Thenga umhleli wamaphilisi wamasonto onke ukuze ukwazi ukusetha imishanguzo yakho yansuku zonke yosuku ngalunye.
Ukukhumbula ukuhlola ushukela wegazi ekuseni, beka imitha yakho ku-nightstand yakho. Bese uhambisa imitha lapho ugcina khona isixubho sakho ukuze ukhumbule ukusisebenzisa ngaphambi kokulala. Khuluma nodokotela wakho ngokuthola imitha lesibili - uma ungathola amaphuzu amabili, ungashiya elilodwa ekhaya uphathe leli elinye uhambe nalo!
4. Khipha ujamu wakho owuthandayo
Uzizwa u-groggy omncane? Uhlu lwakho lokudlalwayo lungakusiza uzizwe unamandla amakhulu. Okuncane kutholakale ukuthi ukulalela umculo owuthandayo kungakusiza ukuthi ugxile emicabangweni yakho - into evame ukukhukhuleka ekuseni ngovivi. Ngokwengeziwe, ukulalela umculo bekukhuphula noma kukhuphula imizwa yakho ngokuvuselela ukuvusa nokwakha ukuzazi.
Kepha ngaphandle kokufaka ikhanda lakho endaweni efanele yosuku, ukudlala umculo kungasiza futhi ekuphatheni kwakho konke isifo sikashukela: bathole ukuthi labo abanesifo sikashukela noma ama-prediabetes abafaka ukwelashwa komculo ekuziphatheni kwabo banamazinga aphansi egazi.
5. Shiya uhlu lokuhlola lwasekuseni emnyango wakho wangaphambili noma esibukweni sokugezela
Ukukhohlwa okuthile okubalulekile ekuphathweni kwesifo sikashukela kungakuphendulela ekhanda lakho. Uhlu lwezinto okufanele zenziwe lungasiza ekuqinisekiseni ukuthi wenze konke okudingayo ukuze usethe impumelelo. Nazi ezinye zezinto isazi sikashukela uSusan Weiner, MS, RDN, CDE, CDN, ezisikisela uhlu lwakho:
- Hlola ushukela wegazi lakho.
- Hlola umhloli wakho we-glucose oqhubekayo
- Thatha i-insulin yakho neminye imithi.
- Qedela inqubo yakho yokuhlanzeka ekuseni: ishawa, ukuxubha amazinyo, ukufaka izimonyo.
- Thatha noma udle ibhulakufesi lakho.
- Pakisha zonke izimpahla zikashukela.
Zizwe ukhululekile ukwengeza noma yini enye ohlwini lwakho ovame ukungayinaki, njengokuthatha uFido uhambe ngokushesha noma ususe okuthile efrijini ukuze kudliwe ngalobo busuku.