Amathiphu ama-5 okuphatha isifo sikashukela kanye negazi lakho egazini ngesikhathi somcimbi womphakathi

-Delile

• 1. Nikeza ukuhlela
• Hlela kusengaphambili
• 3. Khumbula ukuhlola amazinga kashukela egazini lakho
• 4. Sip smart
• 5. Hlanganisa
• Ukudla okudlela endlini

Othile ukumemele embuthanweni wokuzijabulisa. Kuhle! Manje, njengomuntu onesifo sikashukela, uyazi ukuthi kunezindlela ezithile zokuqapha kunoma yikuphi ukuvakasha. Vele, konke lokhu kuncike ekutheni hlobo luni lomcimbi - ihora elilula elijabulisayo noma isidlo sakusihlwa - nokuthi umcimbi uzohlala isikhathi esingakanani - ihora nje noma usuku lonke. Akunandaba ukuthi isimo sinjani, kufanele uhlale ukhumbula ukuthi ukuba nesifo sikashukela akufanele kukuvimbe ekuzijabuliseni. Ngoba unamathuluzi afanele engqondweni, nawe ungabamba iqhaza kunoma imuphi umcimbi owuthandayo. Bheka lezi zeluleko ezinhlanu ukuze uzizwe ungcono nganoma yisiphi isimemo ongasithola.

1. Nikeza ukuhlela

Kungenzeka ukuthi akuwena wedwa othanda ukuba nenketho enempilo etafuleni emibuthanweni yamahhovisi, emaceleni, nasemicimbini yosuku lokuzalwa. Uma ukhathazekile ngakho, kungani unganikeli ukuletha isidlo sakho?

• I-Crunchy Quinoa Stuffed Zucchini evela ku-Diabetes Forecast iyindlela yokuzijabulisa kunoma iyiphi i-potluck.
• Abangani bakho nomndeni wakho bazokuthokozela mayelana ne-Grilled Chicken Salad kusuka ku-My Bizzy Kitchen. Yisebenzise yodwa noma nge-ulethisi yokugoqa imenyu enesandwich.
• Izingane zizoncenga amasekhondi ala ma-Pizza Rolls angenazo izinhlamvu. Ungahle ukwazi ukuthola usizo lwabo ekhishini ubenze nabo.

Uma ubungaza umbuthano, lapho izivakashi zikubuza ukuthi zingaletha ini, ungancoma izitsha ezilungele isifo sikashukela ukusiza ukugcina ushukela wegazi lakho ubheke. Inyama encikene ne-grill, isaladi lezithelo elinempilo - ungumbungazi ngokuningi, unquma!

Hlela kusengaphambili

Kungakhungathekisa ukuzizwa sengathi uhlala uhlaziya ukuthi izinhlelo zakho zizoluthinta kanjani ushukela wegazi lakho. Kepha ukuhlela okuncane kusengaphambili kungakukhulula uphile okwamanje futhi ujabulele izinto ngokuhamba kwesikhathi. Ngaphambi kokuphuma ngomnyango, khumbula njalo ukuhlola amazinga kashukela egazini lakho. Uma ushayela noma uhamba, kungaba yingozi kuwe nakwabanye abaseduze kwakho uma ushukela wegazi lakho uphansi kakhulu. Ukwazi amazinga akho kuzokusiza nokuthi uzilungiselele kangcono.

Uya endaweni yokudlela yokugubha usuku lokuzalwa? Bheka imenyu eku-inthanethi ngaphambi kwesikhathi ukuthola izinqumo ezinempilo nezilinganiselayo. Ungakwazi ukufaka lawo mafriji esikhundleni sesaladi yensimu noma imifino eshubile? Ungakwazi yini ukuyala ukuthi i-burger oyilangazelelayo "otshanini" ukuthi igawule ama-carbs ngokususa ibhan? Khipha ukuqagela ngoku-oda futhi ujabulele iphathi!

Uya ehoreni elijabulisayo lomsebenzi? Setha umugqa wesikhathi bese unamathela kuwo. Futhi, akudingeki uzizwe ucindezelekile uku-oda i-cocktail enoshukela - bamba i-seltzer, uzihlanganise nabantu osebenza nabo, bese usho okuhle kwakho njengoba uphuma ngesikhathi sokuya ekilasini lakho le-cardio elihleliwe njalo ejimini yangakini.

Futhi khumbula, ukudla okulula kungumngani wakho. Uma ungazi ukuthi isimo sokudla sizoba njani emcimbini, yiba nokuthile okugqitshwe - njengokuxubeka kwenadi nomzila wembewu, izinti zoshizi, noma iziqhekezi zokusanhlamvu okuphelele - emotweni yakho, esikhwameni, noma esikhwameni ukuze kwenzeke. Kuhlale kungcono ukuphepha kunokuzisola! Uma unemishanguzo eyehlisa ushukela wegazi, qiniseka ukuthi uphatha nesidlwana soshukela esisebenza ngokushesha.

3. Khumbula ukuhlola amazinga kashukela egazini lakho

Akunandaba ukuthi uphokophelephi noma uzokwenzani, kubalulekile ukuthi uqhubeke nokuqapha amazinga kashukela egazini lakho. Ukudla izinhlobo ezahlukahlukene zokudla nokubamba iqhaza ezinhlotsheni ezahlukahlukene zemisebenzi kungashintsha amazinga akho - kwesinye isikhathi unganakile.

Uma wesaba ukuthi uzokhohlwa ngengozi ukuhlola, ungahle uthande ukubuza udokotela wakho ngokuqapha kwe-glucose okuqhubekayo, noma i-CGM. Lawa madivayisi angakusiza ukuphatha kangcono amazinga akho ngoba alinganisa amazinga ngesikhathi sangempela ngaphandle kokuthi ucabange ngakho. Zingagqokwa kahle futhi ziyaphatheka futhi. Abanye baze baxhumeke kuhlelo lokusebenza lwe-smartphone, lapho ungabuka khona izinga lakho le-glucose ngokushesha nangokungaqondakali maphakathi nomcimbi.

Kanye nokuhlola amazinga akho, qiniseka ukuthi othile onaye uyazi ngesimo sakho. Bangathatha isinyathelo uma uhlangabezana nokuphakama noma okuphansi. Gqoka uhlobo oluthile lwethegi yokukhonjwa kwezokwelapha, njengesongo, uma kwenzeka uhlukana noma uwedwa emcimbini.

4. Sip smart

Kulula ukukhohlwa ukuthi ngaphezu kokuzivocavoca kanye nemikhuba yokudla, okuphuzayo kunomthelela omkhulu empilweni yakho, futhi. Imibuthano yokuzijabulisa ivame ukuhilela iziphuzo ezidakayo. Ukunquma ukuthi ungaphuzi noma cha uma unesifo sikashukela noma uzama ukubuka okhalweni lwakho kungaba yinkohliso. Nazi ezinye izinto okufanele uzicabangele:

• Okokuqala, ngena nethimba lakho lezokunakekelwa kwempilo: Utshwala bungazenza zibe zimbi kakhulu izimpawu zezimo ezithile zezempilo, futhi bungasebenzisana nemithi.
• Yidla njalo ukudla ngenkathi uphuza ukusiza ukugcina amazinga kashukela egazini azinzile futhi uvikele amazinga aphezulu wokuqukethwe kotshwala egazini. Utshwala bungadala amazinga kashukela asezingeni eliphansi, ngakho-ke uma unemithi yokwengeza amazinga e-insulin, ukudla kufanele.
• Esikhundleni sokukhetha iziphuzo ezinoshukela, ikhalori ephezulu, khetha ubhiya omncane noma iziphuzo ezinezibalo eziphansi ze-carb ezifana newayini.
• Okunye phakathi kophuzo oludakayo namanzi ukuze uhlale unamanzi futhi unikeze umzimba wakho isikhathi sokugaya utshwala.

Isiphuzo esisodwa ongasoze waba naso kakhulu amanzi. Kusiza umzimba wakho ukulawula izinga lokushisa, gcoba amalunga akho, nokususa imfucuza. Amanzi angakusiza nokuthi wehlise ama-calories - ukushintsha i-12-ounce can ye-soda ejwayelekile ukuthola ingilazi yamanzi e-ice kukusindisa cishe ama-calories angama-140 angenalutho kanye no-40 amagremu kashukela. Abaningi bethu nabo benza iphutha lokomela indlala. Ngokuzayo lapho uzibamba uzizwa ulambile, bona ukuthi ukuphuza ingilazi yamanzi kuyanelisa yini ukuvimbela ukudla ngokweqile.

Zama lawa macebiso ngezindlela ezilula zokwengeza ukungenisa kwakho amanzi:

• Gcina izinto zithakazelisa ngamanzi afakiwe. Sika ulamula, ikhukhamba, noma isitrobheli bese uyidonsa emanzini akho ukuze ugcine ukunambitheka kwakho kujabulile.
• Yidla amanzi akho. Kuzwakala kungajwayelekile, kepha ukudla izithelo nemifino enamanzi amaningi kuyindlela enhle yokwengeza amanzi ekudleni kwakho. Faka ikhukhamba esaladini lakho, shintshanisa imiklamo ye-zucchini ye-spaghetti, noma i-snack kukhabe ukuqala.

5. Hlanganisa

Ukuba nomngani wokukusiza nijabule futhi nibambane ngokuziphendulela kungenye indlela yokuzigcina uzibophezele ezinhlosweni zakho zezempilo. Ngalo lonke ihora elijabulisayo enilibangise ndawonye, ​​hlelani ukuhamba noma uhambo lokuya ejimini ndawonye ngokuhamba kwesonto. Vumelana ngokuhlukanisa isidlo sokuzitika ngasemgaqweni wokulawula izingxenye ngenkathi unelisa lezo zifiso futhi uzijabulisa.

Ukudla okudlela endlini

Uma weqisa embuthanweni wokuzijabulisa, ungazishayi phezulu ngakho. Hlola ushukela wegazi lakho bese uwuthatha njengesipiliyoni sokufunda. Ungakudli ukudla kamuva ngosuku ukuzenzela. Lokhu kungakwenza ukuthi uphinde udle futhi ngokudla kwakho okulandelayo, futhi kubangele ushukela wegazi ophansi uma usengozini yawo. Yenza konke okusemandleni akho ukugcina uhlelo lwakho. Yidla njalo, uhlale unamanzi, hlola amazinga kashukela egazini lakho njalo, futhi uphuze imishanguzo yakho njengokujwayelekile. Uzobuyela esimeni ngokushesha.