10 Matenda a Shuga Moyo Kuti Mukonzenso Ntchito Yanu ndikulimbitsa Tsiku Lanu

Zamkati

• 1. Konzani zokhwasula-khwasula pasadakhale.
• 2. Khazikitsani cholinga chochita masewera a SMART ndikukolola.
• 3. Gwiritsani ntchito botolo lopanda kanthu lopangira zovala ngati chidebe chotchipa.
• 4. Lembani mndandanda wazogula zonse zomwe mukufuna.
• 5. Sungani chakudya chopatsa thanzi m'khitchini.
• 6. Gulani nthawi yam'mawa yambiri.
• 7. Onetsetsani kukula kwa gawo lanu pogwiritsa ntchito mbale zing'onozing'ono.
• 8. Pezani otseka.
• 9. Ndege bwino ndi matenda ashuga.
• 10. Gwiritsani thumba la nsapato popumira.

Kodi mwakonzeka kukonzanso mphamvu zanu ndikukhala ndi thanzi labwino? Mutha kusintha kasamalidwe ka shuga mwa kudya wathanzi komanso kuchita masewera olimbitsa thupi pafupipafupi. Yesani njira zosavuta izi kuti muthandizire kukhazikitsanso chikhalidwe chakale ndikusintha machitidwe azomwe mumachita tsiku lililonse.

1. Konzani zokhwasula-khwasula pasadakhale.

Sungani zokhwasula-khwasula sabata limodzi ndikuziika muzotengera zomveka bwino kapena matumba apulasitiki mu carb ndi calorie magawo owerengedwa. Gwiritsani ntchito zotengera zomveka bwino kapena matumba kuti mutulutse zolingalira zanu m'zakudya zanu.

2. Khazikitsani cholinga chochita masewera a SMART ndikukolola.

SMART imayimira Specific, Measurable, Action-Oriented, Relevant, and Timely. Kafukufuku akuwonetsa kuti anthu omwe amakhala ndi zolinga za SMART, monga "Ndidzayenda Lachiwiri ndi Lachinayi m'mawa kuyambira 7:00 mpaka 7:30 a.m.," amatha kumamatira.

3. Gwiritsani ntchito botolo lopanda kanthu lopangira zovala ngati chidebe chotchipa.

Chidebe chamtundu wapulasitiki chotere ndichotetezedwa ndipo chimachotsa zovuta pakuchotsa masingano ndi ma syringe. Onetsetsani kuti mwafunsana ndi kampani yakomweko yosamalira zinyalala momwe mungatayire bwino chidebecho chikadzaza.

4. Lembani mndandanda wazogula zonse zomwe mukufuna.

Mndandanda wolembedwa "umakumbukira pokumbukira." Mukamalemba zomwe mukufuna kugula kuti musamalire matenda anu ashuga, mutha kugwiritsa ntchito ubongo wanu kuganiza komanso mndandanda wazokumbukira. Zithandizanso kuthana ndi zovuta mukangolowa sitolo, ndipo mwina zingachepetsenso kugula zina!

5. Sungani chakudya chopatsa thanzi m'khitchini.

Malo anu ogulitsa khitchini ndi malo alumali omwe ali pakati pamapewa anu ndi mawondo anu. Mukamasula magolosale anu, ikani zokhwasula-khwasula ndi zosakaniza zomwe mungathe kuzipeza. Sungani zakudya zanu zopanda thanzi - mwina za mnzanu kapena ana anu - pashelufu yayikulu kotero kuti sizimapezeka kapena kuzindikirika.

6. Gulani nthawi yam'mawa yambiri.

Kodi mukulephera kusamalira nthawi yanu m'mawa kuti mukwaniritse ntchito zanu zodzisamalira zokha? Yesetsani kusintha wotchi yanu ya digito ndi analogi. Kuwona kusesa kwa nthawi ndikulimbikitsana kwamphamvu, makamaka m'mawa. Ikani m'malo omwe mumakonda kuyenda m'mawa, monga bafa, khitchini, ndi chipinda chogona.

7. Onetsetsani kukula kwa gawo lanu pogwiritsa ntchito mbale zing'onozing'ono.

Nthawi yomaliza yomwe mudapita ku lesitilanti, kodi omwe adakulowetsani adakupatsani mbale yayikulu ngati hubcap? Kukula kwamapaleti kwawonjezeka kuyambira mainchesi 9 m'ma 1960 mpaka mainchesi 12 lero. Ndikosavuta kuyang'anira magawo kunyumba, koma maso anu akhoza kukunyengani mukamadya. Chinyengo chimodzi ndikusunga buledi wocheperako kapena mbale yosangalatsayo ndikusamutsira chakudya chokwanira kuchokera pachakudya chanu chaching'ono. Mudzakhala achimwemwe kuti mumamatira ku gawo laling'ono, komanso mudzakhala osangalala mukatsala ndi tsiku lotsatira!

8. Pezani otseka.

Kugona ndikofunikira mukamayesetsa kukhala wathanzi ndi matenda ashuga. Onetsetsani kuti mithunzi ikokedwa ndipo magetsi azimitsidwa mukakonzeka kusirira. Ngati kuwala kotsalira kukuvutitsani, valani chophimba kumaso. Sungani tochi patebulo lanu lausiku, kapena pafupi ndi bedi lanu, kuti muzitha kuyang'ana magazi anu m'magazi kapena kuwunika kwanu kwa glucose usiku. Komanso, yesani kugwiritsa ntchito zomvera m'makutu kuti mumve phokoso lakunja.

9. Ndege bwino ndi matenda ashuga.

Nthawi zonse sungani magazi anu azamagazi ndi mankhwala momwe mungathere, kapena m'thumba lanu, mukakhala ndi katundu wotayika. Mukadutsa chitetezo, lolani ogwira ntchito ku TSA adziwe zomwe zili m'thumba lanu. Mukatenga zolembera kapena majekeseni a insulin, tengani zolembera zoyambirira za insulini yanu. Ikani zida zanu zonse za shuga mchikwama chokwanira bwino kuti TSA iwone chilichonse mosavuta. Komanso, ngati zingatheke, onjezerani kalata yofunikira yomwe idasainidwa ndi dokotala mukapitiliza.

10. Gwiritsani thumba la nsapato popumira.

Pafupifupi malo alumali kukhitchini? Ikani mbedza kumbuyo kwa chitseko kapena kabati yanu ndikunyamula thumba la pulasitiki loyera. Kalashi ya stash ndi chakudya zimadya zokhwasula-khwasula, monga mtedza wopanda mchere, pamalo aliwonse. Muthanso kusungitsa zinthu zoyesera magazi m'magazi m'malo oyera.