Uxinzelelo oluchaphazela isisu sakho? Ezi ngcebiso zi-4 zinokunceda

Umxholo

• Ziqhelanise neyoga
• I-3 Yoga ibangela ukuKhuthaza ukugaywa
• Zama ukucamngca ngengqondo
• Yitya i-prebiotic kunye neprobiotic
• Khaba umkhwa wokutshaya

Ugqibele nini ukuzijonga ngokwakho, ngakumbi xa kufikwa kumanqanaba oxinzelelo?

Kungakhathaliseki ukuba uxinzelelo, kubalulekile ukuqwalasela impembelelo yoxinzelelo kwimpilo yakho kunye nokuphila kakuhle. Emva kwayo yonke loo nto, uxinzelelo oluninzi lunokuthatha ukubola emzimbeni nasemzimbeni - oku kubandakanya ukonakalisa isisu sakho kunye nokwetyisa.

Iziphumo zoxinzelelo kwisisu sakho kuxhomekeke kubude bexesha ohlangabezana noxinzelelo:

• Uxinzelelo lwexesha elifutshane kunokubangela ukuba ulahlekelwe ngumdla wokutya kunye nokucola ukutya.
• Uxinzelelo lwexesha elide inokubangela imiba yesisu (GI), njengokuqhinwa, urhudo, ukungaginyisi mathe, okanye isisu esibuhlungu.
• Uxinzelelo olungapheliyo Ixesha elongezelelweyo lexesha linokukhokelela kwimicimbi ebaluleke ngakumbi, njengesifo sesibindi kunye nezinye iingxaki ze-GI.

Elinye lamaqhosha okwetyisa okungcono kukulawula uxinzelelo rhoqo. Ukunciphisa uxinzelelo kunokwehlisa ukudumba emathunjini, kunciphise uxinzelelo lwe-GI, kwaye kukugcine ukondleka, kuba umzimba wakho ungagxila ekufunxeni izondlo ozifunayo.

Ukuba ufumanisa ukuba amanqanaba oxinzelelo achaphazela ukwetyisa kwakho, ngezantsi uza kufumana iingcebiso ezine zokunceda ukuphucula amathumbu akho.

Ziqhelanise neyoga

Ukunyusa kunye nokuxhasa ukugaya, qiniseka ukuba ufumana umsebenzi owaneleyo ngokwasemzimbeni ngokungaguquguqukiyo, njengokuhamba nokubaleka.

Ukuzivocavoca umzimba njenge-Hatha okanye i-yoga ye-Iyengar, egxile kulungelelwaniso kunye nokuma komzimba, inokunciphisa iimpawu zesisu kunye nokuphucula iziphumo zoxinzelelo.

I-3 Yoga ibangela ukuKhuthaza ukugaywa

Zama ukucamngca ngengqondo

ikwacebisa ukuba indlela yokucamngca enengqondo, apho uhlakulela khona ulwazi olwandayo ngobomi bakho bemihla ngemihla, inokunceda.

Ukucamngca kunye neendlela zokuphefumla ezinzulu kunokunciphisa ukudumba, ukumakisha koxinzelelo emzimbeni. Kananjalo, oku kunokunciphisa inkqubo yokugaya exineneyo.

Ngaphambi kokutya kwakho okulandelayo, zama ukuhlala ngqo kude nokuphazamiseka, kwaye uthathe imijikelo emi-2 ukuya kwemine yokuphefumla okunzulu. Ukuphefumla kwi-4-count, ubambe i-4, kwaye ukhupha i-4-count.

Yenza oku ngalo lonke ixesha uhlala phantsi ukonwabela isidlo ukunceda umzimba wakho uphumle kwaye ulungele ukwetyiswa (okt ukuphumla kunye nemowudi yokwetyisa).

Yitya i-prebiotic kunye neprobiotic

Xa kuziwa kukutya kwakho, fikelela kukutya okukhuthaza ukubola kweebhaktiriya ezifanelekileyo, njengee-prebiotic kunye neprobiotic.

Iziqhamo kunye nemifuno ene-inulin, njenge-asparagus, ibhanana, igalikhi, kunye netswele, ziqulathe ii-prebiotic. Ukutya okunotyiweyo, njenge-kefir, i-kimchi, i-kombucha, i-natto, i-sauerkraut, i-tempeh, kunye ne-yogurt zonke ziqulethe iiprobiotic.

Ii-prebiotic kunye neeprobiotic zinokutshintsha ukwakheka kweebacteria kwi-gut microbiome kunye nokudala imeko efanelekileyo yokuba ibacteria elungileyo ichume kwaye ixhase ukwetyisa.

Khaba umkhwa wokutshaya

Ukuba ufikelela kwisigarethi xa amanqanaba oxinzelelo lwakho enyuka, lixesha lokuba uphinde ucinge ngale ndlela yokuphelisa.

Isifo sentliziyo kunye nezifo zokuphefumla zixhaphake kakhulu ukutshaya icuba kodwa uphando lubonisa ukuba umkhwa ombi unokuchaphazela inkqubo yokugaya ukutya kwakho.

Ukutshaya kungonyusa umngcipheko wokukhula kwezilonda ezisemzimbeni, izifo ze-GI, kunye nomhlaza onxulumene nawo. Ukuba uyatshaya, cinga ngokwenza isicwangciso kwaye ubonane nogqirha okanye ugqirha wakho ukuba akuncede unciphise okanye uyeke ukutshaya ngokupheleleyo.

McKel Hill, MS, RD, ngumseki weIsondlo sihluthiwe, iwebhusayithi yokuhlala esempilweni enikezelwe ekuphuculeni intlalo-ntle yabasetyhini kwihlabathi liphela ngokusebenzisa iiresiphi, iingcebiso ngezondlo, ukomelela, kunye nokunye. Incwadi yakhe yokupheka, "Isondlo sihluthiwe," yayiyeyona nto yayithengiswa kakhulu elizweni, kwaye wabonakaliswa kwiFitness Magazine nakwiMagazini yezeMpilo yabaseTyhini.