Malangizo 5 Othandizira Kusamalira Matenda A Shuga ndi Magazi Anu Pamwambo Wocheza

Zamkati

• 1. Pemphani kuti mukonzekere
• 2. Konzekerani zamtsogolo
• 3. Kumbukirani kuti muwone kuchuluka kwa shuga m'magazi anu
• 4. Sip mwanzeru
• 5. Gwirizanani
• Tengera kwina

Wina wakuitanani ku phwando. Zabwino! Tsopano, monga munthu wodwala matenda ashuga, mukudziwa kuti pali njira zina zowatetezera paulendo uliwonse. Zachidziwikire, izi zonse zimadalira mtundu wanji wa chochitika - ola losavuta losavuta kapena chakudya chamadzulo - komanso kuti utenga nthawi yayitali bwanji - ola limodzi kapena tsiku lonse. Ngakhale zitakhala bwanji, muyenera kukumbukira kuti kukhala ndi matenda ashuga sikuyenera kukulepheretsani kusangalala. Chifukwa muli ndi zida zoyenera m'malingaliro, inunso mutha kutenga nawo mbali pazonse zomwe mungakonde. Onani mfundo izi zisanu kuti mumve bwino mukaitanidwa.

1. Pemphani kuti mukonzekere

Mwayi simuli nokha amene mumakonda kukhala ndi mwayi wathanzi patebulo pamisonkhano yamaofesi, oyimilira, ndi maphwando okumbukira kubadwa. Ngati mukuda nkhawa ndi izi, bwanji osapereka chakudya chanu?

• Crunchy Quinoa Stuffed Zukini wochokera ku Diabetes Forecast ndi njira yachisangalalo kwa aliyense amene angabwere.
• Anzanu ndi abale anu adzasangalalira za Grilled Chicken Salad kuchokera ku My Bizzy Kitchen. Chitumikireni chokha kapena pachikuto cha letesi pazosankha zamasangweji.
• Ana adzapempha masekondi a Pizza Rolls a Free Grain. Mutha kupeza thandizo lawo kukhitchini kuti nawonso apange.

Ngati mukusunga phwando, alendo akakufunsani zomwe angabweretse, mutha kulangiza zakudya zodwala matenda ashuga kuti muthane ndi shuga wamagazi. Zakudya zowonda za grill, saladi wathanzi wathanzi - ndiwe wolandiridwa ndi ambiri, mwasankha!

2. Konzekerani zamtsogolo

Zingakhale zokhumudwitsa kumva kuti nthawi zonse mumayenera kuwunika momwe mapulani anu angakhudzire shuga wanu wamagazi. Koma kukonzekera pang'ono pasadakhale kungakumasuleni kuti mukhale munthawiyo ndikusangalala ndi zinthu mtsogolo. Musanatuluke pakhomo, kumbukirani kuti muwone kuchuluka kwa shuga wamagazi. Ngati mukuyendetsa galimoto kapena kuyenda, zitha kukhala zowopsa kwa inu ndi ena omwe akuzungulirani ngati shuga lanu lamagazi ndilotsika kwambiri. Kudziwa milingo yanu kudzakuthandizaninso kukhala okonzekera bwino.

Mukupita kumalo odyera kukakondwerera tsiku lobadwa? Yang'anani pazosankha pa intaneti nthawi isanakwane kuti mupeze zosankha zabwino, zoyenera. Kodi mungasinthe ma fries awo kukhala saladi wam'munda kapena ndiwo zamasamba zotentha? Kodi mutha kuyitanitsa burger yemwe mukukhumba "muudzu" kuti achepetse ma carbs pochotsa bun? Chotsani malingalirowo mu dongosolo ndi kusangalala ndi phwandolo!

Kupita ku ola losangalala pantchito? Khazikitsani nthawi yake ndikutsatira. Kuphatikizanso apo, simuyenera kukakamizidwa kuti muitanitse malo ogulitsa shuga - gwirani seltzer, kucheza ndi anzanu akuntchito, kenako nenani zabwino zanu mukamapita nthawi kuti mukapite ku kalasi yanu yokhazikika ya cardio kumalo anu ochitira masewera olimbitsa thupi.

Ndipo kumbukirani, zakumwa zozizilitsa kukhosi ndi bwenzi lanu. Ngati simukudziwa momwe chakudya chidzakhalire pamwambo, khalani ndi china chake chobedwa - monga kusakaniza mtedza ndi njere, timitengo ta tchizi, kapena osesa tirigu - mgalimoto yanu, chikwama, kapena chikwama kuti mwina. Nthawi zonse zimakhala bwino kukhala otetezeka kuposa chisoni! Ngati muli ndi mankhwala omwe amachepetsa shuga m'magazi, onetsetsani kuti mulinso ndi chotupitsa cha shuga mwachangu.

3. Kumbukirani kuti muwone kuchuluka kwa shuga m'magazi anu

Ziribe kanthu komwe mukupita kapena zomwe mukachite, ndikofunikira kuti mupitilize kuwunika kuchuluka kwa shuga wamagazi. Kudya mitundu yosiyanasiyana yazakudya ndikuchita nawo zochitika zosiyanasiyana kumasintha magawo anu - nthawi zina osazindikira.

Ngati mukuwopa kuti muyiwala mwangozi kuti mufufuze, mungafune kufunsa dokotala wanu za kuwunika kwa glucose kosalekeza, kapena CGM. Zipangizozi zitha kukuthandizani kuti muzitha kuyendetsa bwino magulu anu chifukwa amayeza milingo munthawi yeniyeni osaganizira. Zitha kuvekedwa mosavuta ndipo ndizothekanso. Ena amalumikizana ndi pulogalamu ya foni yam'manja, pomwe mumatha kuwona msinkhu wanu wa glucose mwachangu komanso mosadukiza pakati pa chochitika.

Pamodzi ndikuwona magawo anu, onetsetsani kuti wina amene muli nanu akudziwa za matenda anu. Amatha kuchitapo kanthu ngati mukumva kukwera kapena kutsika. Valani mtundu wina wa chizindikiritso cha zamankhwala, monga chibangili, kuti mupatukane kapena mukakhala nokha pamwambo.

4. Sip mwanzeru

Ndikosavuta kuiwala kuti kuwonjezera pa masewera olimbitsa thupi komanso kudya, zomwe mumamwa zimakhudzanso thanzi lanu. Pamacheza nthawi zambiri pamakhala zakumwa zoledzeretsa. Kusankha kumwa kapena kusamwa mukakhala ndi matenda ashuga kapena mukuyesera kuyang'ana m'chiuno mwanu kungakhale kovuta. Nazi zinthu zofunika kuziganizira:

• Choyamba, fufuzani ndi gulu lanu lachipatala: Mowa umatha kukulitsa zovuta zaumoyo, ndipo ukhoza kulumikizana ndi mankhwala.
• Nthawi zonse idyani chakudya mukamamwa kuti shuga azikhala okhazikika komanso kuti musamwe mowa wambiri. Mowa ungayambitse shuga wambiri m'magazi, chifukwa chake ngati mumamwa mankhwala omwe amachulukitsa insulin, kudya ndikofunikira.
• M'malo mosankha zotsekemera, zakumwa zamafuta ambiri, sankhani zakumwa zozizilitsa kukhosi kapena zakumwa zochepa monga vinyo.
• Kusiyanasiyana pakati pa zakumwa zoledzeretsa ndi madzi kuti mukhale ndi hydrated ndikupatsa thupi lanu nthawi yosinthira mowa.

Chakumwa chimodzi chomwe simungakhale nacho kwambiri ndi madzi. Zimathandiza kuti thupi lanu lizitha kutentha, kuthira mafuta m'malo anu, ndikuchotsa zonyansa. Madzi amathanso kukuthandizani kuti muchepetse ma calories - kusinthanitsa botolo la soda lokhala ndi madzi ozizilitsa 12 pa galasi lamadzi oundana kumakupulumutsirani ma calories okwana 140 opanda kanthu komanso magalamu 40 a shuga. Ambiri aife timalakwitsanso ludzu la njala. Nthawi yotsatira mukadzimva kuti muli ndi njala, onani ngati kumwa kapu yamadzi kumakukhutiritsani kupewa kudya mopitirira muyeso.

Yesani maupangiri awa kuti mupeze njira zosavuta zowonjezeretsa kumwa madzi:

• Sungani zinthu zosangalatsa ndi madzi ophatikizidwa. Kagawani mandimu, nkhaka, kapena sitiroberi ndikuziika m'madzi anu kuti masamba anu asangalale.
• Idyani madzi anu. Zikumveka zachilendo, koma kudya zipatso ndi ndiwo zamasamba zokhala ndi madzi ambiri ndi njira yabwino yowonjezeramo madzi pachakudya chanu. Onjezani nkhaka ku saladi wanu, sinthanitsani zukini spirhetti, kapena chotupitsa pa chivwende kuti muyambe.

5. Gwirizanani

Kukhala ndi mnzako wokuthandizani kuti muzisangalala komanso kuti mukhale ndi maudindo ndi njira ina yodzithandizira kukhala ndi zolinga zabwino. Kwa ola lililonse losangalala mukamapita limodzi, konzani mayendedwe kapena ulendo wopita ku masewera olimbitsa thupi limodzi kumapeto kwa sabata. Gwirizanani kugawa chotupitsa chomwe mwapatsidwa kuti mugwiritse ntchito poyang'anira magawo kwinaku mukukwaniritsa zolakalaka zanu ndikusangalala.

Tengera kwina

Mukazichita mopitirira muyeso pamacheza, musadzimenyetse nazo. Yesani shuga wanu wamagazi ndikuutenga ngati mwayi wophunzira. Osadumpha chakudya tsiku lomwelo kuti mulipirire. Izi zitha kukupangitsani kudya mopitirira muyeso pa chakudya chanu chotsatira, ndikupangitsa kuti magazi azikhala ndi shuga wotsika ngati muli pachiwopsezo. Chitani zonse zomwe mungathe kuti musunge ndandanda yanu. Idyani pafupipafupi, khalani ndi hydrated, onetsetsani kuchuluka kwa shuga m'magazi anu pafupipafupi, ndipo imwani mankhwala anu ngati abwinobwino. Mudzabwereranso kuzolowera nthawi yomweyo.