Kodi kugwiritsa ntchito 9 Simple Strategies "tizigona" mwapang'onopang'ono shuga?

Ndi kusintha kumodzi zakudya ndi moyo, anthu ena chifukwa shuga mwakale. Ngati mukufuna makhalidwe amenewa, nawo mu mndandanda!

Yambani kuchita masewera olimbitsa thupi

Ngati inu alonjezedwa shuga, inu ayesetse ngati kuli kotheka kusuntha. Researches wasonyeza kuti anthu odwala matenda a shuga Mtundu II amene amachita nawo ma kuwonda ndi ntchito yapamwamba, odziwa chikhululukiro. Pali zambiri umboni amati zolimbitsa thupi ndi njira yabwino kwambiri kulimbana ndi matenda. Ngati inu masewera olimbitsa thupi, mukhoza kukhala amatha kudziletsa insulin ndi shuga magazi misinkhu. Yesetsani mu moyo wanu ndi kusintha yosavuta. Ambiri mwina, inu mwamsanga zindikirani zotsatira zabwino.

Muzicheza ndi sinamoni

Kodi supuni sinamoni magazi makamaka m'munsi shuga? Kafukufuku wasonyeza kuti odwala matenda a shuga Mtundu II amene ntchito sinamoni, mlingo shuga akutsikira mokwanira mofulumira. The ntchito zonse sinamoni mu chakudya kumachepetsa shuga. Mkulu kaperekedwe ka antioxidants mu zili zonunkhira limachititsa chida chabwino kwa ulamuliro wa matenda a shuga. Kuwaza sinamoni oatmeal awo kapena kuwonjezera kwa yogurt, kuphika ndi maapulo, sinamoni Angagwiritsidwenso ntchito m'malo shuga mu khofi. Iwo ayenera kukumbukira kuti turmeric ndi chitowe kusokoneza thupi ndithu. Iwo kuchepetsa mphamvu ya njira yotupa kawirikawiri pano mu thupi, akudwala matenda a shuga, ndi milingo insulin ali okhazikika. Zokometsera zakudya zawo thanzi popanda khama iliyonse.

Kudya zochepa nyama wofiira

Yesani kusiya burgers, nyama yankhumba ndi nyama yang'ombe, zikuthandizani inu kuyiwala za matenda a shuga. Malinga ndi kafukufuku wa sayansi, okhutira mkulu wa chitsulo nyama wofiira zimapangitsa insulin sakhala ogwira, ndiponso mwina kuwononga maselo pancreatic kuti kupanga mankhwala. Kuwonjezera mankhwala nyama mumakhalanso kwambiri a mchere ndi ku feteleza, kuti zikungochitira umboni kuti kudzadi kwa kungasokoneze. Ofufuzawa kufufuzidwa deta pa masauzande anthu. Anthu amene analetsa nyama wofiira zakudya zanu, yafupika mosavuta osauka shuga peresenti sate-faifi. Madokotala akulangizidwa kusankha zinthu masamba mapuloteni, monga nyemba ndi mtedza, komanso kudya Taphunzira nkhuku ndi nsomba. Pankhaniyi, zakudya wanu adzakhala otetezeka kwambiri thupi lanu.

Ganizilani zakudya wosadyeratu zanyama zilizonse

Mu vegans mu zakudya otsika mafuta ndi mkulu CHIKWANGWANI, mapuloteni ndi zofunika mavitamini ndi mchere. Angakuthandizeni kukwaniritsa bwino shuga. Kafukufuku wa peresenti makumi atatu a matenda ashuga amene anatsatira zakudya wosadyeratu zanyama zilizonse, kuchepetsa kufunika mankhwala. Pamene inu zakudya, kuphatikizapo mankhwala nyama, nambala iyi peresenti twente-sikisi. Pamene inu kusankha masamba zakudya, muyenera kukumbukira zosiyanasiyana. Anthu amene amagwiritsa sikisitini masamba osiyana ndi zipatso peresenti makumi zochepa angayambe shuga kusiyana ndi amene anadya theka chabe la ndalamazo.

Yamba kuchita anati yoga

Kafukufuku yaing'ono Indian anapeza kuti anthu odwala matenda a shuga atha kukhazika magazi shuga pambuyo anayamba kupezeka makalasi a Yoga. Psychological maganizo kungachititse ndi kuwonjezeka mu misinkhu shuga anthu odwala matenda a shuga, kotero kuti anati yoga n'kopindulitsa amakhudza izo chifukwa kumathandiza kuchepetsa nkhawa. Yesani zonse kugwira anati yoga Zochita kupirira matenda a shuga mosavuta ndi mwachibadwa njira.

Yesani mafuta nsomba

Mafuta zidulo Omega-3, omwe alipo mu mafuta nsomba, kulola kukhala ndi mtima wathanzi ndi ubongo. Kufufuza kwaposachedwa kwasonyeza kuti kuthandiza ndi kupirira matenda a shuga. Akatswiri kusanthula zotsatira za anthu amene ankadya nsomba mafuta kapena placebo. Kwa amene anatenga m'nyanja zikuluzikulu mafuta chiwindi kulera mlingo wa timadzi adiponectin, amene nthawi kuchuluka kwa shuga m'magazi, izi zachititsa kuti olimba mlingo shuga ndipo thupi wabwino mafuta. Mu mafuta nsomba ndi katundu odana ndi yotupa ndi mavuto insulin ali mbali imodzi ya ndondomeko yotupa mu thupi. Choncho, mukhoza kuyesa kuwonjezera mavitamini izi mu zakudya zanu kusintha chikhalidwe chanu.

Amtengo kumwa mowa

Pamene ntchito zochepa, mowa zingakuthandizeni kugwiritsa shuga wanu. pang'ono mowa - mpaka botolo limodzi pa tsiku kwa akazi awiri kwa amuna - zimapangitsa insulin aluso mu yobereka shuga mu maselo, kuwonjezera, Kafukufuku wasonyeza kuti mowa zolimbitsa mowa amachepetsa chiopsezo kukhala mtundu shuga II.

Kusiya kusuta

Kusuta ali kungasokoneze osati pa dongosolo lanu kupuma. Anthu odwala matenda a shuga, chotero osuta ndi milingo apamwamba a shuga magazi chifukwa cha matenda Zimakhala zovuta kwambiri kusamalira. Iwo kumaonjezera ngozi ya mavuto monga khungu ndi matenda a dongosolo mtima. Kafukufuku akusonyeza kuti chifukwa - chikonga. Kamodzi mu mwazi wa munthu, chikonga kumawonjezera mlingo shuga pa zana makumi anayi. Choncho anthu odwala matenda a shuga ayenera kusokoneza kusuta posachedwapa, mwinamwake chizolowezi choipachi zingachititse mavuto aakulu.

Ganizilani opaleshoni

njira Izi ndi olanda. Opaleshoni - ndi lalikulu kwambiri kuposa zakudya athanzi ndi moyo yogwira. Komabe, ayenera kudziwa kuti opaleshoni kuchepetsa m'mimba buku ndi njira yabwino kwambiri kuti akonze chitukuko cha matenda a shuga odwala ndi kunenepa kwambiri. Malinga ndi maphunziro, odwala ambiri akukumana opaleshoni pambuyo chikhululukiro ndi. Shuga zimakhudza kulemera imfa, ndi kusintha anatomical m'mimba ndi intestine, zimene zimachititsa bwino ulimi wa mahomoni zokhudza ulamuliro wa insulin. Komabe, njira imeneyi ntchito kokha zinthu yovuta.