Indlela yokusebenzisa 9 Strategies Simple "ukusikhohlisa" sikashukela ayethuthuka?

Nge izinguquko ezilula indlela odla yokuphila, abanye abantu kungadala amazinga kashukela egazini kokuvamile. Uma unesithakazelo emikhubeni enjalo, ukuhlangabezana nabo ohlwini!

Qala ukudlala imidlalo

Uma kusongelwa onesifo sikashukela, kufanele sizame ngangokunokwenzeka ukuhambisa. Abacwaningi baye babonisa ukuthi abantu abanesifo sikashukela Uhlobo II obamba iqhaza ezinhlelweni isisindo ukulahleka nomsebenzi omkhulu, ukuthethelelwa abanolwazi. Kunezindlela eziningi ubufakazi ukuphakamisa ukuthi ukuvivinya umzimba ngendlu kuyindlela ephumelela kakhulu ukuze ulwe nesifo. Uma usebenzisa njalo, kungenzeka ukuthi uyakwazi ukulawula insulini kanye noshukela egazini. Zama ukwenza empilweni yakho ushintsho elula. Cishe, wena ziyosheshe ziphawule nomphumela omuhle.

Yenza abangane nesinamoni

Ingabe ithisipuni nesinamoni kungaba kashukela empeleni ephansi? Ucwaningo luye lwabonisa ukuthi iziguli sikashukela Uhlobo II abasebenzisa usinamoni, ezingeni glucose lehla ngokwanele ngokushesha. Ukusetshenziswa njalo isinamoni ekudleni kunciphisa amazinga kashukela egazini. Amazinga aphezulu Antioxidants okuqukethwe namakha kwenza ibe ithuluzi elikahle kakhulu ngokuba ukulawula isifo sikashukela. nesinamoni Vuvuzela oatmeal zabo noma uyengeze yogurt, ubhake ngayo apula, usinamoni lungasetshenziswa esikhundleni ushukela ekhofini. Kufanele kuphawulwe ukuthi turmeric nekhumini futhi kanjani umzimba omuhle. Zinciphisa ukushuba izinqubo ukuvuvukala ngokuvamile zikhona emzimbeni womuntu, abaphethwe isifo sikashukela, futhi amazinga insulin kuthiwa uhlaliseke. I izikebhe ukudla kwabo ukuze bathuthukise impilo singenzi lutho.

Yidla inyama ebomvu kancane

Zama ukuyeka Burgers, ubhekeni Steak, kuyokusiza ukukhohlwa ngesifo sikashukela. Ngokusho idatha kwesayensi, wokuqukethwe lelisetulu zensimbi inyama ebomvu kwenza insulini kangako, futhi kungase kubangele ngisho ukulimala lamaseli pancreatic ezikhiqiza insulini. Ngaphezu imikhiqizo inyama ngokuvamile aqukethe omningi nemikhiqizo kamanyolo, ukuthi kuqinisa nomthelela omubi kuphela. Abacwaningi bahlola idatha amakhulu ezinkulungwane zabantu. Labo abantu ababuswa out inyama ebomvu kusukela ekudleni kwakho, kunciphise amathuba sikashukela asathuthuka ngamaphesenti amathathu nanhlanu. Odokotela belulekwa ukuba ukhethe imithombo semifino of amaprotheni, ezifana nobhontshisi namantongomane, kanye udle inkukhu iphilile kwasolwandle. Kulokhu, ekudleni kwakho kuyoba ephephile kakhulu emzimbeni wakho.

Cabanga Ukudla vegan

Ngo vegans ekudleni ongaphakeme emafutheni bese okusezingeni eliphezulu e-fiber, amaprotheni kanye namavithamini namaminerali. Ingakusiza sifinyelele ushukela ibhalansi igazi. Ngokwalolu cwaningo, amaphesenti amane nantathu labantu abaphethwe isifo sikashukela ababelandela ukudla vegan, ukwehlisa isidingo imithi. Uma Ukudla, okubandakanya imikhiqizo inyama, le nombolo amaphesenti amabili nesithupha. Uma ukhetha ukudla yemifino, kubalulekile kuwe ukukhumbula ezihlukahlukene. Abantu abasebenzisa imifino eyishumi nesithupha ezahlukene kanye izithelo, amaphesenti amane mancane amathuba ukuthuthukisa sikashukela kuka kwabadla uhhafu kuphela kulesi samba.

Qala ukwenza i-yoga

Ucwaningo amancane amaNdiya lwembula ukuthi abantu abaphethwe isifo sikashukela baye bakwazi usimamise igazi glucose ngemva waqala ukuya yoga amakilasi. ukucindezeleka Psychological kungaholela ukwanda ushukela amazinga e abantu abanesifo sikashukela, ukuze yoga kuyazuzisa kuthinta ngoba kuyasiza ekunciphiseni ukucindezeleka. Zama njalo afeze yoga umzimba ukuba sibhekane sikashukela ngendlela elula futhi zemvelo.

Zama namafutha kafishi

Fatty acid Omega-3, lapho zikhona namafutha kafishi, vumela ukuba ulondoloze inhliziyo kanye nobuchopho enempilo. Ucwaningo lwamuva luye lwabonisa ukuthi zisiza futhi sibhekane sikashukela. Abacwaningi ihlaziye imiphumela abantu kudliwe namafutha kafishi noma i-placebo. Kulabo zaphatha amafutha isibindi cod ukukhulisa izinga adiponectin-hormone okuthiwa i kulawula umthamo glucose egazini, lokhu kuye kwaholela kuqiniswa of izinga likashukela egazini futhi okuhle amafutha umzimba. Esikhathini namafutha kafishi babe izakhiwo eqeda ukuvuvukala, kanye nezinkinga insulini kuxhumene ngqo enqubweni ukuvuvukala emzimbeni. Ngakho-ke, ungase uzame kahle ukuze ungeze lamavithamini ekudleni kwakho ukuthuthukisa isimo sakho.

Ngokulingene utshwala

Uma kusetshenziswe nengcosana, utshwala ingakusiza ukuphatha sikashukela yakho. amanani utshwala ngokulinganisela - elilodwa isiphuzo ngosuku abesifazane ezimbili amadoda - kwenza insulini ngaphezulu ngempumelelo e ukulethwa glucose amaseli, ngaphezu, ucwaningo luye lwabonisa ukuthi ngokulinganisela utshwala kunciphisa ingozi yokuba sikashukela sohlobo II.

Ukuyeka ukubhema

Ukubhema inomphumela omubi hhayi kuphela kusistimu yakho zokuphefumula. Abantu abaphethwe isifo sikashukela, futhi ngaleyo ndlela ababhemayo amazinga aphezulu ushukela egazini ngenxa isifo kuba nzima ngokwengeziwe ukuphatha. It kwandisa ingozi yezinkinga ezifana ubumpumputhe nezifo yisimiso senhliziyo nemithambo yegazi. Ucwaningo luye lwabonisa ukuthi isizathu - i-nicotine. Kwake kwathi ngo-igazi lomuntu, i-nicotine kwandisa izinga likashukela egazini ngesikhathi amaphesenti amathathu nane. Ngakho-ke, abantu abanesifo sikashukela kufanele kube usongo ukuyeka ukubhema ngokushesha ngangokunokwenzeka, kungenjalo kulo mkhuba omubi kungabangela ukulimala okukhulu.

Cabanga ukuhlinzwa

Le ndlela koda ngaphezulu. Ukusebenza - kungcono sibucayi kakhulu kunenkinga ukudla okunempilo futhi yokuphila asebenzayo. Noma kunjalo, kufanele wazi ukuthi ukuhlinzwa ukunciphisa ivolumu esiswini kuyindlela ephumelelayo ukubhekana ukuthuthukiswa sikashukela in iziguli ukukhuluphala ezinzima. Ngokocwaningo olwenziwa, iziguli eziningi ababhekene ukuhlinzwa ngemuva ukuthethelelwa. Isifo sikashukela asithinti nje kwesisindo, kanye nezinguquko yokwakheka esiswini amathumbu, okuyizinto ezibangela ukukhiqizwa ngcono hormone ezithinta ukulawula we-insulin. Nokho, le ndlela isetshenziswa kuphela ezimweni ezibucayi.