Kupsinjika Komwe Kumakhudza Chifuwa Chanu? Malangizo 4 Awa Angathandize

Zamkati

• Yesetsani yoga
• 3 Yoga Imalimbikitsa Kulimbikitsa Kugaya
• Yesani kusinkhasinkha mwanzeru
• Idyani maantibiotiki ndi maantibiotiki
• Pewani chizolowezi chosuta

Kodi ndi liti pamene mudadzifufuza nokha, makamaka zikafika pamavuto anu?

Mosasamala kanthu za kupsinjika, ndikofunikira kulingalira momwe zingakhudzire thanzi lanu komanso thanzi lanu. Kupatula apo, kupanikizika kwambiri kumatha kutenga kuwonongeka kwa thupi ndi thupi lanu - izi zimaphatikizaponso kuwononga m'matumbo ndi m'mimba.

Zomwe zimakhudza nkhawa m'matumbo anu zimadalira kutalika kwa nthawi yomwe mukukumana ndi nkhawa:

• Kupsinjika kwakanthawi zingakupangitseni kusowa chilakolako chofuna kudya komanso kugaya chakudya m'mbuyo.
• Kupsinjika kwakanthawi zimatha kuyambitsa zovuta zam'mimba (GI), monga kudzimbidwa, kutsegula m'mimba, kudzimbidwa, kapena m'mimba wokwiya.
• Kupsinjika kwakanthawi kupitilira nthawi yayitali kumatha kubweretsa zovuta zina, monga matumbo opweteka ndi mavuto ena a GI.

Chimodzi mwazinthu zothandiza kuti chimbudzi chikhale bwino ndikuchepetsa nkhawa. Kuchepetsa kupsinjika kumatha kuchepetsa kutupa m'matumbo, kuchepetsa mavuto a GI, komanso kukupatsani chakudya, popeza thupi lanu limatha kuyang'ana kwambiri kuyamwa michere yomwe mukufuna.

Ngati mukuwona kuti kupsinjika kwanu kumakhudza chimbudzi chanu, m'munsimu mupeza maupangiri anayi okuthandizani kukonza matumbo anu.

Yesetsani yoga

Kulimbikitsa ndikuthandizira kugaya chakudya, onetsetsani kuti mukuchita zolimbitsa thupi zokwanira mosasinthasintha, monga kuyenda ndi kuthamanga.

Zolimbitsa thupi monga Hatha kapena Iyengar yoga, yomwe imayang'ana momwe amagwirira ntchito komanso momwe munthu amakhalira, imathandizanso kuchepetsa matenda am'mimba ndikuwongolera zovuta.

3 Yoga Imalimbikitsa Kulimbikitsa Kugaya

Yesani kusinkhasinkha mwanzeru

akuwonetsanso kuti kusinkhasinkha mwamaganizidwe, komwe mumayamba kuzindikira zambiri za moyo wanu watsiku ndi tsiku, kungathandize.

Kusinkhasinkha limodzi ndi njira zopumira kwambiri kumachepetsa kutupa, cholemba nkhawa m'thupi. Izi, zimathandizanso kugaya chakudya mopanikizika kwambiri.

Musanadye chakudya chotsatira, yesani kukhala pansi nthawi yomweyo popanda zosokoneza, ndikutenga mpweya wokwanira kawiri kapena kanayi. Kupumira mwa kuwerengera 4, kugwirizira 4, ndi kutulutsa mpweya wa 4-kuwerenga.

Chitani izi nthawi iliyonse mukakhala pansi kuti musangalale ndi chakudya chothandizira thupi lanu kupumula ndikukonzekera chimbudzi (mwachitsanzo, kupumula ndi kupukusa njira).

Idyani maantibiotiki ndi maantibiotiki

Pankhani ya zakudya zanu, pezani zakudya zomwe zimalimbikitsa mabakiteriya abwino, monga ma prebiotic ndi maantibiotiki.

Zipatso ndi ndiwo zamasamba zokhala ndi inulin, monga katsitsumzukwa, nthochi, adyo, ndi anyezi, zimakhala ndi ma prebiotic. Zakudya zofufumitsa, monga kefir, kimchi, kombucha, natto, sauerkraut, tempeh, ndi yogurt zonse zimakhala ndi maantibiotiki.

Maantibiotiki ndi maantibiotiki amatha kusintha mabakiteriya m'matumbo a microbiome ndikupanga malo abwino oti mabakiteriya abwino azikula bwino ndikuthandizira kugaya chakudya.

Pewani chizolowezi chosuta

Ngati mungafikire ndudu pamene nkhawa zanu zikukula, ndi nthawi yoti muganizirenso njirayi.

Matenda a mtima ndi matenda opuma nthawi zambiri amakhudzana ndi kusuta ndudu koma kafukufuku akuwonetsanso kuti chizolowezi choipa chimakhudzanso dongosolo lanu lakugaya chakudya.

Kusuta kumatha kuwonjezera chiopsezo chanu chotenga zilonda zam'mimba, matenda a GI, ndi khansa yofananira. Mukasuta, lingalirani zopanga dongosolo ndikufunsani dokotala wanu kapena wothandizira zaumoyo kuti akuthandizeni kuchepetsa kapena kusiya kusuta fodya.

McKel Hill, MS, RD, ndiye woyambitsaChakudya Chachotsedwa, tsamba lawebusayiti labwino lomwe ladzipereka kukhathamiritsa thanzi la azimayi padziko lonse lapansi kudzera maphikidwe, upangiri wazakudya, kulimbitsa thupi, ndi zina zambiri. Buku lake lophika, "Nutrition Stripped," linali logulitsa kwambiri mdziko lonse, ndipo adawonetsedwa mu Fitness Magazine ndi Women's Health Magazine.