Iingcebiso ezi-5 zokuLawula isifo sakho seswekile kunye neSwekile egazini lakho ngexesha lomsitho weNtlalontle

Umxholo

• 1. Cela ukulungiselela
• Cwangcisa kwangaphambili
• 3. Khumbula ukujonga amanqanaba eswekile yegazi lakho
• 4. Sip smart
• 5. Iqela
• Yise kude

Umntu othile ukumemele kwimbutho yokuzonwabisa. Kakhulu! Ngoku, njengomntu onesifo seswekile, uyazi ukuba kukho ezinye iindlela zokuthintela nakuphi na ukuphuma. Ewe kunjalo, konke oku kuxhomekeke ekubeni loluphi uhlobo lomsitho-iyure elula yokonwaba okanye isidlo sangokuhlwa-kwaye isiganeko eso siza kuhlala-iyure okanye usuku lonke. Nokuba imeko ithini, kufuneka uhlale ukhumbula ukuba ukuba nesifo seswekile akufuneki kuthintele ukuba uzonwabise. Kuba ngezixhobo ezifanelekileyo engqondweni, nawe ungathatha inxaxheba kuwo nawuphi na umsitho owuthandayo. Jonga ezi ngcebiso zintlanu ukuze uzive ngcono nangasiphi na isimemo esinokuza ngendlela yakho.

1. Cela ukulungiselela

Amathuba awunguye wedwa othanda ukuba nokhetho olusempilweni kwitafile kwindibano yeofisi, abantu abasebenza ngasemva, kunye namatheko okuzalwa. Ukuba ukhathazekile ngayo, kutheni unganikezeli ngesitya sakho?

• I-Crunchy Quinoa Stuffed Zucchini evela kwiSwekile Forecast lukhetho lokonwaba nakweyiphi na potluck.
• Abahlobo bakho kunye nosapho baya kuphalaza malunga nesaladi yenkukhu eyosiweyo kwiKhitshi lam leBizzy. Yikhonze yodwa okanye isongelo selettuce kwimenyu enesandwich.
• Abantwana baya kucela imizuzwana yezi ziPizza ziSimahla zePizza. Unokwazi ukufumana uncedo lwabo ekhitshini uzenzele nabo.

Ukuba ubamba indibano, xa iindwendwe zikubuza into ezinokukuzisa, ungacebisa izitya ezineswekile ukunceda ukugcina iswekile yegazi lakho lijongiwe. Ukutya inyama ye-grill, isaladi yeziqhamo esempilweni- ungoyena mntu ungoyena ungoyena mntu, ugqibe ekubeni!

Cwangcisa kwangaphambili

Kunokukhathaza ukuziva ngathi uhlala uhlalutya ukuba izicwangciso zakho ziya kuyichaphazela njani iswekile yegazi. Kodwa ukucwangcisa kwangaphambili kwangaphambili kunokukukhulula ukuze uphile ngalo mzuzu kwaye wonwabele izinto kamva. Ngaphambi kokuphuma ngomnyango, soloko ukhumbula ukujonga amanqanaba eswekile yegazi lakho. Ukuba uqhuba okanye uhamba, kunokuba yingozi kuwe nakwabanye abakungqongileyo ukuba iswekile esegazini lakho iphantsi kakhulu. Ukwazi amanqanaba akho kuya kukunceda ukuba uzilungiselele ngcono.

Ukuya kwivenkile yokutyela kubhiyozela umhla wokuzalwa? Jonga imenyu ekwi-intanethi ngaphambi kwexesha ukuze ukhethe ukhetho olusempilweni, nolungeleleneyo. Ngaba unokuzifaka endaweni yeefry zesaladi yegadi okanye imifuno ebilisiweyo? Ngaba unoku-odola ukuba i-burger oyinqwenelayo "engceni" ukusika kwi-carbs ngokususa i-bun? Thatha uqikelelo ngaphandle koku-odola kwaye uyonwabele ipati!

Ukusa kwiyure yolonwabo yomsebenzi? Cwangcisa ixesha elifanelekileyo kwaye unamathele kulo. Kwaye awunyanzelekanga ukuba uzive uxinzelelwe uku-odola i-cocktail eneswekile- ubambe i-seltzer, unxulumana nabantu osebenza nabo, emva koko yithi okuhle kwakho xa uphuma ngexesha ukuyenza kwiklasi ye-cardio yakho ehleliweyo kwindawo yakho yokuzivocavoca.

Kwaye khumbula, amashwamshwam angumhlobo wakho. Ukuba awuyazi ukuba imeko yokutya izakuba njani kumsitho, yiba nento ecekethekileyo- njengomxube wenazala kunye nembewu yendlela, itshizi, okanye uqhekezo lwenkozo - emotweni yakho, kwisipaji, okanye kwingxowa yemali kwimeko nje. Kuhlala kungcono ukuba ukhuseleke kunokuba uzisole! Ukuba usebenzisa amayeza anciphisa iswekile yegazi, qiniseka ukuphatha iswekile esebenza ngokukhawuleza.

3. Khumbula ukujonga amanqanaba eswekile yegazi lakho

Nokuba ungaya phi okanye uza kwenza ntoni, kubalulekile ukuba uqhubeke nokujonga amanqanaba eswekile yegazi lakho. Ukutya iintlobo ezahlukeneyo zokutya kunye nokuthatha inxaxheba kwiindidi ezahlukeneyo zemisebenzi kunokutshintsha amanqanaba akho - ngamanye amaxesha ungakhange uqaphele.

Ukuba uyoyika ukuba uyakulibala ngengozi ukujonga, unokufuna ukubuza ugqirha wakho malunga nokubeka esweni okuqhubekayo kweglucose, okanye i-CGM. Ezi zixhobo zinokukunceda uwaphathe ngcono amanqanaba akho kuba alinganisa amanqanaba ngexesha lokwenyani ngaphandle kokuba ucinge ngawo. Zinganxitywa ngokufanelekileyo kwaye ziyaphatheka nazo. Abanye bade baxhume kwi-app ye-smartphone, apho unokujonga khona inqanaba leswekile ngokukhawuleza nangokucacileyo embindini wesiganeko.

Kunye nokujonga amanqanaba akho, qiniseka ukuba umntu onaye uyazi malunga nemeko yakho. Banokuthatha inyathelo ukuba unamava aphezulu okanye aphantsi. Nxiba uhlobo oluthile lwethegi yokuchonga yezonyango, enje ngesacholo, kwimeko yokwahlukana kwakho okanye wedwa kumsitho.

4. Sip smart

Kulula ukulibala ukuba ukongeza kwimithambo nokutya, into oyiselayo inefuthe elikhulu nakwimpilo yakho. Iimbutho zihlala zibandakanya iziselo ezinxilisayo. Ukuthatha isigqibo sokuba ungaseli xa unesifo seswekile okanye uzama ukubukela esinqeni sakho kunokuba nzima. Nazi ezinye izinto ekufuneka ziqwalaselwe:

• Okokuqala, jongana neqela lakho lokhathalelo lwempilo: Utywala bunokwenza iimpawu zeemeko ezithile zempilo zibe mandundu, kwaye unokusebenzisana namayeza.
• Ngalo lonke ixesha yitya ukutya ngelixa usela ukunceda ukugcina amanqanaba eswekile yegazi azinzile kwaye uphephe amanqanaba aphezulu egazi. Utywala bunokubangela amanqanaba eswekile esezantsi egazi, ke ukuba ukwimayeza eyonyusa amanqanaba e-insulin, ukutya kufuneka.
• Endaweni yokukhetha iswekile, iziselo ezinekhalori eziphezulu, khetha ibhiya elula okanye iziselo ezinenani eliphantsi lecarb efana newayini.
• Enye into phakathi kweziselo ezinxilisayo kunye namanzi ukuze uhlale uhlanjululwe kwaye unike umzimba wakho ixesha lokucoca utywala.

Isiselo esinye ongenakuze ubenamanzi amaninzi. Inceda umzimba wakho ukuba ulawule ubushushu, uthambise amalungu akho, kwaye ulahle inkunkuma. Amanzi anokukunceda ukunciphisa iikhalori - ukutshintshela i-ounce ezili-12 kwi-soda rhoqo kwiglasi yamanzi e-ice kukugcina malunga ne-140 iikhalori ezingenanto kunye ne-40 gram yeswekile. Uninzi lwethu luyaphazama ukunxanelwa indlala. Ngexesha elizayo xa uzibhaqa ulambile, jonga ukuba ukusela iglasi yamanzi kuyanelisa ukuthintela ukutya kakhulu.

Zama ezi ngcebiso ngeendlela ezilula zokwandisa ukungenisa kwakho amanzi:

• Gcina izinto ezinomdla ngamanzi afakiweyo. Hlanganisa ilamuni, ikhukhamba, okanye istrawberry kwaye uyidrey emanzini akho ukuze ugcine iincasa zakho zonwabile.
• Yitya amanzi akho. Izandi ezingaqhelekanga, kodwa ukutya iziqhamo kunye nemifuno enomxholo ophezulu wamanzi yindlela elungileyo yokongeza amanzi kukutya kwakho. Yongeza ikhukhamba kwisaladi yakho, tshintsha i-zucchini spirals ze-spaghetti, okanye i-snack kwivatala ukuqala.

5. Iqela

Ukuba nomhlobo wokukunceda wonwabe kwaye ubambane omnye nomnye yenye indlela yokuzigcina uzibophelele kwiinjongo zakho zempilo. Ngeyure nganye eyonwabileyo oya kuyo kunye, cwangcisa ukuhamba okanye uhambo lokuya ejimini kunye kamva evekini. Vuma ukwahlula i-snack yokutya okuxhamlayo kwi-tailgate ukulawula izixa ngelixa ukwanelisa ezo mnqweno kwaye uzonwabise.

Yise kude

Ukuba uyigqithile kumbutho wokuzonwabisa, sukuzibetha malunga nayo. Vavanya iswekile yegazi lakho ulithathe njengamava okufunda. Musa ukutsiba izidlo kamva emini ukuzenzela. Oku kunokukwenza utye kakhulu kwakhona kwisidlo sakho esilandelayo, kwaye kubangele iswekile esezantsi yegazi ukuba usemngciphekweni wokufumana oko. Yenza konke okusemandleni akho ukugcina ishedyuli yakho. Yitya rhoqo, uhlale unamanzi, jonga iswekile yakho yegazi rhoqo, kwaye uthathe amayeza akho njengesiqhelo. Uya kubuya kwisiqhelo ngaphandle kwexesha.