High likashukela egazini yisimo esihlobene kakhulu nesifo sikashukela. Kulesi sihloko, uzothola izindlela eziyisishiyagalolunye ezingakusiza ushukela wegazi ophansi. Qhubeka ufunda ukuze uthole ukuthi yini ongayenza nokuthi yini okufanele uyigweme. Noma kunjalo, izindlela ezishiwo zingokwemvelo; ngakho-ke akudingeki ukhathazeke.
Phuza Amanzi Amaningi
Ukuze uphile kahle, ukuhlala u-hydrated kubalulekile. Ngakho-ke, kungaba ngcono uma wenza amanzi okuphuza umkhuba. Uma unalolu ketshezi olwanele oluqabulayo, ungasiza ukwehlisa likashukela egazini futhi ngisho nokuqapha nokuphatha imingcele. Ngaphezu kwalokho, lapho uphuza amanzi amaningi, izinso zakho zizokhipha ushukela oweqile ohlelweni lwakho. Okubalulekile, ngaphandle kwalokho amanzi okuphuza ukusiza nge ushukela wegazi, ungacabangela iziphuzo ezingenabo utshwala.
Khulisa Ukudla Kwakho Kwe-Fiber
Uma ufuna ukuphatha eyakho ushukela wegazi, kufanele ucabange ukuthatha i-fiber eyengeziwe ekudleni kwakho. Ngokusho kocwaningo, lapho udla ukudla okunothe nge-fiber, unganciphisa ubungozi bokuthola isifo sikashukela sohlobo 2. Unalokhu emqondweni, kungani ungashintshisani ngalokho kudla okune-fiber encane nophizi, ama-raspberries, okusanhlamvu, ubhontshisi, nophizi?
Gwema Ama-Carbs Amaningi Kakhulu
Uma unayo ama-carbohydrate amaningi kakhulu ohlelweni lwakho, umzimba wakho ungase ungabi sesimweni sokuwadiliza ube ushukela ngempumelelo. Uma lokhu kwenzeka, umphumela ungase ube ushukela ophezulu wegazi. Ngakho, yini okufanele uyenze? Kalula nje, kufanele ulawule inani le-carb olithathayo.
Ungaqala ngokuthola inani elidingwa umzimba wakho nokubala ama-carbs. Ngalokhu kuxazululiwe, ungakwazi ukwazi ukuhlela ukudla kwakho. Izindaba ezinhle ukuthi lezi zinyathelo zingasiza ukwehlisa isisindo sakho likashukela egazini futhi uyiphathe futhi.
Phatha Ukuxineka
Ungase uhlangabezane nezimo, abantu, noma izibopho ezisebenzayo ezingakushiya ucindezelekile. Lokhu kungaba yingozi, ikakhulukazi uma unezinkinga ngeyakho ushukela egazini. Noma nini lapho ucindezelekile, amahomoni e-glucagon ne-cortisol akhiqizwa. Bangakwazi ukukhulisa eyakho ushukela egazini. Ngakho-ke, ukuba nezindlela nezindlela zokubhekana namazinga akho okucindezeleka kubalulekile. Ungacabanga ukwenza izivivinyo, ukuzindla, kanye nezindlela zokuphumula ukusiza ukunqanda lokhu.
Ukulala Okusezingeni
Ukuze ube nomzimba onempilo, udinga ukulala kahle. Ngeshwa, akuwona wonke umuntu ojabulela lokhu. Abanye banobusuku obungaphumuli, kanti abanye banemikhuba emibi yokulala. Ezimweni ezinjalo, wena likashukela egazini amazinga angase ahlupheke. Isifiso sakho sokudla singakhula, futhi ungase ugcine usukhuluphale kakhulu. Ngakho-ke, kufanele uthole okudingekayo ukulala ngokwanele njalo ebusuku.
Ukuzivocavoca
Enye yezindlela zokubhekana nezinkulu likashukela egazini uhlale uzimisele ngesisindo sakho. Nokho, yini okufanele uyenze ukuze uyilondoloze futhi ube nayo ezingeni elilinganiselwe? Ukuvivinya umzimba njalo kuhle kakhulu. Ungakhetha ukuhamba ngebhayisikili, ukugijima, ukuhambahamba ngokushesha, ukudansa, ukubhukuda, nokunye. Ngaphandle kokusiza ngesisindo, lapho uzivocavoca njalo, uzokwandisa ukuzwela kwe-insulin. Lokhu kuzokwenza amangqamuzana akho egazi asebenzise ushukela otholakalayo ngempumelelo. Ngaphezu kwalokho, enye inzuzo eyengeziwe yokuzivocavoca njalo kwakho likashukela egazini ukuthi kuzosiza ngemisipha ukuyisebenzisela amandla nangesikhathi sokufinyela.
Gcina Isisindo Sakho Ngokuhlola
Njengoba kuxoxiwe ngaphambili, ukulawula isisindo sakho kudlala indima ebalulekile ekwehliseni isisindo sakho ushukela egazini. Ngakho-ke, yiziphi ezinye zezinto ongazenza ukuze uzuze lokhu? Ukuzivocavoca kuye kwathiwa kunenzuzo kulokhu. Nokho, yini enye ehilelekile? Kungani ungakusebenzisi futhi ugade izingxenye zakho zokudla? Unganciphisa inani olithathayo ukuze ulawule ama-calories. Futhi, qaphela ubukhulu bezingxenye zokudla ozinikezayo ngokukala, usebenzisa amapuleti amancane, ngokudla kancane, noma ngokuba nejenali yokudla.
Ukwengeza, ungakwazi ukuqapha ngokucophelela isisindo sakho ukusiza nge yakho ushukela egazini. Ngokwesibonelo, ungakwazi ukunciphisa isisindo sakho. Kungaba nomthelela omkhulu empilweni yakho ngoba kungakuvikela ekubeni sengozini yezimo ezifana nesifo sikashukela. Noma kunjalo, qiniseka ukuthi ukukala kokhalo lwakho kunempilo.
Thatha Ukudla Okucebile Nge-Chromium ne-Magnesium
Your ushukela ophezulu wegazi kungaxhunyaniswa nokuntuleka kwama-micronutrients athile. Lokhu kungafaka i-magnesium ne-chromium. Ucwaningo luye lwabonisa ukuthi ukudla ukudla okucebile kulokhu kungakusiza ukuphatha impilo yakho ushukela wegazi better. Ngakho-ke, nge-chromium, ungaya ekudleni okufana nenyama, izithelo, imifino, amantongomane, nokusanhlamvu.
Ngaphezu kwalokho, abantu abadla kakhulu i-magnesium kubikwa ukuthi banengozi encishisiwe yokuba nesifo sikashukela sohlobo 2. Ngakho-ke, ukudla okufana nobhanana, ukwatapheya, ubhontshisi, imifino enamaqabunga, i-tuna, nezinhlamvu eziphelele ezinye zezinketho ongazilungiselela. Ngaphezu kwalokho, uma ubukade ungakudli okuningi kwalokhu kudla, ungaya ukuthola izithasiselo ze-magnesium.
Zama i-Apple Cider Vinegar
Ukuthatha i-apula cider uviniga kungase kungabi yisixazululo ofuna ukusizwa njengamanje. Nokho, umthelela ongaba nawo kuwe ushukela ophezulu wegazi izinga kanye nempilo yakho jikelele ingakufanelekela. I-acetic acid kuviniga inenzuzo esimweni sakho. Futhi, i-apula cider uviniga izosiza ukunciphisa ukukhiqizwa koshukela ohlelweni lwakho noma ukwandisa ukusetshenziswa kwayo ngamaseli akho. Ngaphandle kwalokho, ucwaningo luye lwabonisa ukuthi i-apula cider uviniga inenzuzo ekuthuthukiseni ukuzwela kwe-insulin emzimbeni wakho. Indlela umzimba wakho osabela ngayo kushukela nayo izothonywa yikho.
Ngakho-ke, kungani ungazami? Ukusiza ukuphatha nokwehlisa eyakho ushukela wegazi, ungakuthatha ungakadli. Ungaxuba isipuni esisodwa noma ezimbili ze-apula cider uviniga engilazini yamanzi bese uphuza. Ngakolunye uhlangothi, ungakwazi ukuxuba i-apula cider uviniga nesaladi yakho.
Ngokuphawulekayo, uma usuvele ungaphansi kwemithi yesimo sakho, ungazenzela okuhle ngokubonana nodokotela wakho ngaphambi kokuzama uviniga we-apula cider.
Isiphetho
uma une ushukela ophezulu wegazi, ungase ufune izindlela zokuwehlisa. Izindlela ezingu-XNUMX okuxoxwe ngazo kulesi sihloko zingokwemvelo futhi zinenzuzo, futhi izifundo ziyazisekela. Nokho, zingase zihilele ukushintsha indlela yokuphila. Ngakho-ke, kufanele ukhulume nodokotela wakho futhi ubone ukuthi indlela eyodwa noma ezimbili ziyasebenza kuwe noma cha, ikakhulukazi uma usuvele ungaphansi kwemithi.
Ezweni lanamuhla, indlela yabantu yokudla nokuzivocavoca isishintshile, futhi ngokuvamile yindlela yokuphila eyimbangela yezifo eziningi ezihlobene nokudla. Ngikholelwa ukuthi ngamunye wethu uhlukile - okusebenza komunye akumsizi omunye. Ngaphezu kwalokho, kungaba yingozi. Nginesithakazelo ku-psychology yokudla, ecwaninga ubuhlobo bomuntu nomzimba wabo nokudla, ichaza ukukhetha kwethu nezifiso zemikhiqizo ethile, ubunzima bokugcina isisindo somzimba esiphezulu, kanye nomthelela wezici ezihlukahlukene zangaphakathi nezangaphandle ekuphambeni ukudla. Futhi ngingumqoqi wezimoto zakudala oshisekayo, futhi njengamanje, ngisebenza ngeMercedes yami yango-1993 iW124. Kungenzeka ukuthi uye wathola izihloko engike ngavezwa kuzo, ngokwesibonelo, kwethi Cosmopolitan, Elle, Grazia, Women’s Health, The Guardian, nezinye.
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