I-5 yoBomi beHlabathi yokuLungela iSwekile

Umxholo

• 1. Yenza isidlo sakusasa ngobusuku obungaphambili
• 2. Beka iimpahla zakho zokuzilolonga - kwaye uzipakishe kwibhegi yolonwabo
• 3. Lungelelanisa, emva koko uphinde ulungelelanise amayeza akho kunye nezinto onazo
• 4. Mpompoza ijam yakho oyithandayo
• 5. Shiya uluhlu lokukhangela lwasekuseni kumnyango wangaphambili okanye kwisipili sokuhlambela

Nokuba uyintaka kwangoko okanye akunjalo, ukuvuka, unxibe, kwaye ulungele usuku kunokuba nzima. Yongeza kulawulo lweswekile, kwaye iiyure zakusasa zinokuba nzima nangakumbi. Kodwa musa ukoyika: Ezi ngcebiso zintlanu namacebo ziya kukunceda uzive ungcono ngemini ezayo kwaye uhlale ngaphezulu kwenkqubo yakho yeswekile.

1. Yenza isidlo sakusasa ngobusuku obungaphambili

Into yokugqibela ofuna ukuyicinga xa ikhala i-alamu yakusasa yinto oza kuyenzela isidlo sakusasa. Amathuba okuba ube nakho ukukhetha ukhetho olungenampilo ekuhambeni - cinga i-granola bar esele ilayishwe ngaphambili, okanye isandwich enamafutha kunye nesonka samasi - ukuba awucwangcisi okanye ulungiselele ngaphambili.

Ke xa uphakathi kokunqunqa imifuno yesidlo sangokuhlwa okanye ulinde isidlo sakho ukugqiba ukubhaka ehovini, yenza isidlo sakusasa esiphathwayo ngemini elandelayo. Zama i-mini omelets ngenketho ekhawulezayo, esezantsi ye-carb okanye wenze ityilla eluhlaza yemifuno eluhlaza ngeempelaveki kwaye usike isahlulo sosuku ngalunye lweveki. Enye into enje nge-oats ebusuku: Mane uxube i-1/2 yekomityi ye-oats ekrwada kunye ne-1/2 ukuya kwi-3/4 yekomityi yobisi olunotyiweyo kwisitya esinokuphinda sisebenze, kwaye ngaphezulu ngentla yamantongomane asempilweni kunye namaqunube.

Kwaye sukucinga ngokutsiba isidlo sakusasa nokuba! Uphando lubonisa ukuba abantu abanesifo seswekile sesi-2 abatsiba isidlo sakusasa banempendulo ephezulu yeglycemic emva kokutya isidlo sasemini kunye nesidlo sangokuhlwa kunabo benza ixesha lesidlo sakusasa.

2. Beka iimpahla zakho zokuzilolonga - kwaye uzipakishe kwibhegi yolonwabo

Ukuba uhlala uziva ungxamile kusasa, ungazilibala izixhobo zakho zokuzilolonga. Enye indlela yokuhlala ngaphezulu kwerejimeni yakho yokuzilolonga kulawulo lweswekile kukupakisha iimpahla zakho zokuzilolonga kubusuku obungaphambili. Nikezela idrowa enye kwisinxibo sakho okanye indawo enye ekhabhathini yakho kwezi mpahla. Thatha yonke into oyifunayo-kubandakanya iikawusi, iminqwazi, kunye neebhanti zokubopha-kwaye uzipakishe kwingxowa yokuzilolonga.

Ngaba uziva ungashukunyiswa? Ziphathe ngokwakho kwingxowa yolonwabo. Kudala zahamba iintsuku zokugcina izixhobo kwiingxowa zokutsala! Iingxowa zanamhlanje zokuzivocavoca zinestayile kwaye ziza neempawu ezininzi- awuyi kuziva uneentloni malunga nokufaka enye ukuya nokubuya eofisini.

Kwaye khumbula, ezinye izinto unokuhlala uzigcina engxoweni yakho: ibrashi yeenwele, i-deodorant, kunye neefowuni, umzekelo. Unokufuna ukufakela iibhegi zakho zokuhamba ngobungakanani bokuhamba, iishampu, kunye neemeko zokuphinda uzalise amaxesha ngamaxesha.

3. Lungelelanisa, emva koko uphinde ulungelelanise amayeza akho kunye nezinto onazo

Nokuba abo bangenaso isifo seswekile, amayeza kunye nokubonelelwa kunokulahleka ngokukhawuleza phakathi kwezinto eziphelelwe lixesha nezingasetyenziswanga zangasese ezijikeleze ikhaya lakho. Kodwa ukuba unesifo seswekile, ukugcina amayeza kunye nezinto ozilungiselele ngokucacileyo zingenza umahluko kwindlela ophuma ngayo ngokukhawuleza emnyango kunye nendlela oziva ngayo usuku lonke: Olunye uphando lwafumanisa ukuba iipesenti ezingama-50 zabantu abalahlekileyo okanye abalahle into ethile baba ndikhathazekile. Ayisiyondlela yokuqalisa usuku lwakho!

Inyathelo lokuqala lokuququzelela ukubonelelwa kwakho lithatha uluhlu lwempahla. Lahla izinto ezindala, ezilityelweyo ongasazifuniyo. Emva koko hlela izinto ngendlela ozisebenzisa rhoqo ngayo.

Thenga izikhongozeli ezicacileyo zeplastiki okanye imigqomo kunye nokumakishwa ngokusisigxina ukuleyibhelisha kanye okuphakathi. Sebenzisa ibin enye yokunikezela ngeenkonzo ezongezelelekileyo, njengemicu yovavanyo okanye iinaliti, kunye nomnye umgqomo kwiimfuno zemihla ngemihla, njenge-insulin. Qiniseka ukuba ugcina ukupakishwa kwantlandlolo kwamayeza, okanye uqaphele inombolo yommiselo kunye nomhla wokuphelelwa kwayo nganye kwisitya sokugcina.

Beka amayeza akho eswekile kunye nezinto zokubonelela kwilokhwe, kwindawo yasebusuku, okanye kwikhawuntala yasekhitshini ukuze uzibone yonke imihla. Thenga umququzeleli weepilisi ngeveki ukuze usete amayeza akho emihla ngemihla.

Ukukhumbula ukuvavanya iswekile yegazi kusasa, beka imitha yakho kwindawo yakho yokulala ebusuku. Emva koko shenxisela imitha kwindawo ogcina kuyo ibhrashi yakho yamazinyo ukuze ukhumbule ukuyisebenzisa ngaphambi kokuba ulale.Thetha nogqirha wakho malunga nokufumana imitha yesibini - ukuba unganamanqaku amabini, ungashiya enye ekhaya uphathe enye uhambe nayo!

4. Mpompoza ijam yakho oyithandayo

Ngaba uziva ugroggy encinci? Uluhlu lwakho lokudlala luya kukunceda uzive unamandla ngakumbi. Into encinci ifumanise ukuba ukumamela umculo owuthandayo kunokukunceda ujolise kwiingcinga zakho-into edla ngokuhamba ngentsasa. Ukongeza, ukumamela umculo ibikukunyusa okanye ukuphakamisa imo yakho ngokuvuselela inkanuko kunye nokwenza ulwazi ngokwakho.

Kodwa ngaphandle kokufumana intloko yakho kwindawo efanelekileyo yosuku, ukudlala umculo kunokuba luncedo kulawulo lwakho lweswekile jikelele: bafumanise ukuba abo banesifo seswekile okanye i-prediabetes abongeze unyango lomculo kulawulo lwabo lokuziphatha banamanqanaba oxinzelelo lwegazi.

5. Shiya uluhlu lokukhangela lwasekuseni kumnyango wangaphambili okanye kwisipili sokuhlambela

Ukulibala into ebalulekileyo kulawulo lwakho lweswekile kunokukuguqula entloko. Uluhlu lwezinto eziza kwenziwa lunokuqinisekisa ukuba wenze yonke into oyifunayo ukuseta impumelelo. Nazi ezinye zezinto ezinikwa yingcali yeswekile uSusan Weiner, i-MS, i-RDN, i-CDE, i-CDN yoluhlu lwakho:

• Jonga iswekile yegazi lakho.
• Jonga ukubek 'esweni okuqhubekayo kweglucose.
• Thatha i-insulin yakho kunye namanye amayeza.
• Gqibezela inkqubo yakho yococeko yasekuseni: ishawa, ibrashi yamazinyo, thambisa ubuso
• Bamba okanye utye isidlo sakusasa.
• Pakisha zonke izinto zeswekile.

Zive ukhululekile ukongeza enye into kuluhlu lwakho othanda ukuyijonga, njengokuthatha uFido uhambe ngokukhawuleza okanye ususe into kwifriji yesidlo sangokuhlwa ngobo busuku.