Mlembi: Monica Porter
Tsiku La Chilengedwe: 13 Kuguba 2021
Sinthani Tsiku: 28 Okotobala 2024
Anonim
Moyo Wa m'mawa Wa 5 Wokonzekera Matenda A Shuga - Thanzi
Moyo Wa m'mawa Wa 5 Wokonzekera Matenda A Shuga - Thanzi

Zamkati

Ngakhale mutakhala mbalame yoyambirira kapena ayi, kudzuka, kuvala, ndikukonzekera tsikulo kumakhala kovuta. Onjezerani kasamalidwe ka shuga, ndipo nthawi yam'mawa imatha kukhala yovuta kwambiri. Koma musawope: Malangizo asanu awa ndi zidule kukuthandizani kuti muzimva bwino za tsiku lotsatira ndikukhalabe pamwamba pazomwe mumachita matenda ashuga nawonso.

1. Pangani chakudya cham'mawa usiku watha

Chomaliza chomwe mukufuna kuganizira nthawi yomwe alamu akulira ndi zomwe mupange kadzutsa. N'zotheka kuti mudzakhala ndi mwayi wosankha njira yopanda thanzi mukamapita - ganizirani kapu yodzaza ndi shuga, yodzaza shuga kapena sangweji ya dzira-ndi-tchizi - ngati simukukonzekera kapena kukonzekera kutsogolo.

Chifukwa chake mukakhala pakati podula nyama zamasamba mukamadya kapena kudikirira kuti mumalize kudya kuphika mu uvuni, pangani chakudya cham'mawa chonyamula tsiku lotsatira. Yesani ma omelets ang'onoang'ono kuti musankhe mwachangu, otsika-carb kapena pangani masamba obiriwira obiriwira kumapeto kwa sabata ndikudula magawo ake m'mawa uliwonse sabata iliyonse. Njira ina ndi oats usiku umodzi: Ingosakanizani 1/2 chikho cha oats yaiwisi ndi chikho cha 1/2 mpaka 3/4 cha mkaka wothira mumtsuko womwe ungagwiritsidwenso ntchito, ndikukwera pamwamba ndi mtedza wathanzi ndi zipatso.


Ndipo musaganize zodumpha kadzutsa mwina! Kafukufuku akuwonetsa kuti anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe amadya chakudya cham'mawa amakhala ndi mayankho apamwamba atadya chakudya chamasana ndi chamadzulo kuposa omwe amapanga nthawi yakudya m'mawa.

2. Ikani zovala zanu zolimbitsa thupi - ndikuziyika mu thumba losangalatsa

Ngati mumakhala kuti mumathamanga m'mawa, mutha kuiwala zida zanu zolimbitsa thupi. Njira imodzi yokhalira pamwamba pazomwe mumachita poyang'anira matenda ashuga ndikunyamula zovala zanu zolimbitsa thupi usiku watha. Dzipatseni kabati kamodzi m'chovala chanu kapena malo amodzi mu chipinda chanu pazovala izi. Gwirani chilichonse chomwe mungafune - kuphatikiza masokosi, zipewa, ndi thukuta - ndikunyamula mu thumba lochita masewera olimbitsa thupi.

Mukumvabe kukhala opanda chidwi? Dzitengereni ku thumba losangalatsa. Zapita kale masiku osungira zida m'matumba achikoka! Matumba amakono ochita masewera olimbitsa thupi amakongoletsa ndipo amabwera ndi zinthu zambiri - simungamve manyazi ndikunyamula imodzi kupita ndi kuchokera kuofesi.

Ndipo kumbukirani, zinthu zina zomwe nthawi zonse mumatha kusunga m'thumba lanu: katsitsi katsitsi, zonunkhiritsa, ndi mahedifoni, mwachitsanzo. Mwinanso mungafune kusungunula zodzikongoletsera thumba lanu, ma shampoo, ndi ma conditioner omwe mutha kuwadzaza nthawi ndi nthawi.


3. Konzani, ndiyeno konzaninso mankhwala anu ndi zopereka zanu

Ngakhale kwa iwo omwe alibe matenda ashuga, mankhwala ndi zinthu zina zimatha kutayika mwachangu pakati pazinthu zanyumba zomwe zatha komanso zosagwiritsidwa ntchito mozungulira nyumba yanu. Koma ngati muli ndi matenda ashuga, kusunga mankhwala anu ndi zinthu zanu mwadongosolo kungapangitse kusiyana konse momwe mungatulukire msanga pakhomo ndi momwe mumamvera tsiku lonse: Kafukufuku wina adapeza kuti 50 peresenti ya anthu omwe adataya kapena adasokoneza china chake adayamba wokhumudwa. Imeneyo si njira yoyambira tsiku lanu!

Gawo loyamba pakupanga zinthu zanu ndikuwerenga. Chotsani zinthu zakale, zoiwalika zomwe simukufunikiranso. Kenako sankhani zinthu ndi momwe mumagwiritsira ntchito kangapo.

Gulani zotengera zapulasitiki zomveka bwino kapena mabini ndi chikhomo chokhazikika kuti mulembe zomwe zili mkati mwake. Gwiritsani ntchito kabini kamodzi pazinthu zowonjezera, monga zingwe zoyeserera kapena masingano a cholembera, ndi kabina kena pazinthu zofunika tsiku ndi tsiku, monga insulin. Onetsetsani kuti mukusunga mapaketi oyambira amankhwala, kapena onani nambala ya mankhwala ndi tsiku loti ntchito yake izitha tsiku lililonse pachidebe chosungira.


Ikani mankhwala anu ashuga komanso zotengera podyera, usiku, kapena pakhitchini kuti muwawone tsiku lililonse. Gulani wokonza mapiritsi sabata iliyonse kuti mutha kukhazikitsa mankhwala anu tsiku lililonse.

Kuti mukumbukire kuyesa shuga lanu m'mawa, ikani mita yanu pamalo anu ogona. Kenako sinthanitsani mita komwe mumasungira mswachi wanu kuti mutha kukumbukira kugwiritsa ntchito musanagone.Lankhulani ndi dokotala wanu kuti mupeze mita yachiwiri - ngati mungakwanitse kulemba zigoli ziwiri, mutha kusiya imodzi kunyumba ndikunyamula inayo!

4. Pumpani kupanikizana komwe mumakonda

Mukumva groggy pang'ono? Mndandanda wanu wamasewera ukhoza kukuthandizani kuti mukhale ndi mphamvu zambiri. Zing'onozing'ono zidapezeka kuti kumvera nyimbo zomwe mumakonda kumatha kukuthandizani kuti muziyang'ana kwambiri malingaliro anu - zomwe zimakonda kutuluka m'mawa. Kuphatikiza apo, kumvera nyimbo kwakhala kukukulitsa kapena kukulitsa kusangalala pakulimbikitsa kudzutsa ndi kudzipatsa chidziwitso.

Kupatula kupangitsa kuti mutu wanu ukhale malo oyenera tsikulo, kusewera nyimbo kumathandizanso pakuwongolera matenda anu ashuga: adapeza kuti omwe ali ndi matenda ashuga kapena ma prediabetes omwe amawonjezera nyimbo pozisamalira amadzichepetsera kuthamanga kwa magazi.

5. Siyani mndandanda wa m'mawa pakhomo lanu lakumaso kapena galasi losambira

Kuiwala china chake chomwe chili chofunikira pakuwongolera matenda anu ashuga kumatha kukusandutsani pamutu. Mndandanda wazomwe mungachite zitha kutsimikizira kuti mwachita zonse zomwe mungafune kuti mupambane. Nazi zinthu zina zomwe katswiri wa matenda ashuga a Susan Weiner, MS, RDN, CDE, CDN, akuwonetsa pamndandanda wanu:

  • Onani shuga m'magazi anu.
  • Onetsetsani kuwunika kwanu kwa glucose kosalekeza.
  • Tengani insulini yanu ndi mankhwala ena.
  • Malizitsani ukhondo wam'mawa: shawa, kutsuka mano, kupaka zodzoladzola.
  • Gwirani kapena idyani chakudya chanu cham'mawa.
  • Longedzani zakudya zonse za shuga.

Khalani omasuka kuwonjezera china chilichonse pamndandanda womwe mumakonda kunyalanyaza, monga kutenga Fido kuti muyende mwachangu kapena kuchotsa china mufiriji kuti mukadye chakudya usiku womwewo.

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