Isifo sikashukela: ukwelashwa okungajwayelekile kwesifo

Ukwanda kwesifo sikashukela kuhlotshaniswa nezinguquko ekudleni nasendleleni yokuphila emazweni athuthukile. Cishe abaguli lapho kungekho khona izinzuzo zempucuko.

Njengamanje esigabeni samanje sokuthuthuka kolwazi lwesifo sikashukela, kukholelwa ukuthi azikho izindlela ezaziwayo ezingaselapha ngokuphelele lesi sifo. Kepha ungafinyelela ukwehla okungapheli koshukela wegazi futhi uphile impilo esebenzayo.

Ukwelashwa kwesifo sikashukela i-mellitus kuqondwa njengokuncipha kwe-glucose yegazi nge-insulin noma amaphilisi. Indlela yendabuko yokwelashwa ihlanganisa nokwelashwa kokudla nezincomo ngazinye zomsebenzi womzimba. Ngaphezu kwalokho, kunesipiliyoni esiningi sokugcina impilo ngosizo lwenye umuthi.

Ukwelashwa okuhlukile kwesifo sikashukela

Izibalo zesifo sikashukela eminyakeni eyi-10 edlule ziphindaphindeke kabili. Ngokusho kwezibikezelo, ngo-2030, abantu abayizigidi ezingama-438 bazoba nesifo sikashukela emhlabeni. Ukwanda okubukhali kuhlotshaniswa nendlela yokuphila, okuyizinto ezinjengalezi:

1. Ukusetshenziswa kokuhlanjululwa, kusetshenzwe, kuhlanzwa ukudla, okukhishwa khona i-fiber, okungavumeli amafutha, i-cholesterol ukuthi ingene egazini. Esikhundleni salokho, izithako zokuvikela izithako, izithuthukisi zezithambiso zikhona ekudleni.
2. Asikho isidingo sokuhamba okungapheli, okwandisa isisindo.
3. Ukungezwani njalo kwezinzwa, ukucindezela.
4. Ukuphefumula komoya ongcolile.
5. Ukusetshenziswa kwezidakamizwa, kubandakanya nokuzelapha. Ingozi yokuthola isifo sikashukela inyuka ngokusetshenziswa kwezakhamzimba, izindlela zokuvimbela inzalo, umuthi obandayo nobuhlungu, izidakamizwa ze-antihypertensive.

Izindlela ezingekho emthethweni zokwelapha isifo sikashukela zifaka ukusetshenziswa kwezinto zemvelo ukwenza ngcono umzimba. Izindlela zokwelapha ezibaluleke kakhulu kubantu:

• Ukudla okunempilo - ukukhetha imikhiqizo ezuzayo, lapha ungafaka nokwelashwa ngokudla namakhambi.
• Ukuhamba - umthwalo osuswe, ukusetshenziswa kwesethi ehlukahlukene yokuzivocavoca, ukuhamba, ukubhukuda, i-yoga.
• Ukuphefumula ukusetshenziswa kokuzivocavoca okuphefumula, njengokuqeqesha imithambo yegazi nokulawulwa kokusebenza komzimba.
• Ukuphumula - ukusetshenziswa kwamasu wokuphumuza, ukuzindla, i-aromatherapy, ukubhucungwa, ukulungiswa kwengqondo.

Ukwelashwa akubandakanyi nezithako zokudla okunempilo zokwakheka okungaziwa, ezinikezwa njenge-panacea, kanye nezindlela ezingathandeki zabelaphi bendabuko abathembisa ukwelapha isifo sikashukela. Amaseli abhubhisiwe we-pancreas awakwazanga ukubuyiselwa nganoma yiziphi izindlela ezaziwayo, futhi inkinga yokungaqiniseki kwe-insulin namanje ayinakuxazululeka.

Kepha ukwenza amandla izinsiza zomzimba zokuzilapha, nokusindisa ekuthuthukisweni kwezinkinga zesifo sikashukela - lokhu kunengqondo uma ucabanga kabusha ngempilo yakho ejwayelekile. Ukusetshenziswa cishe kwazo zonke izindlela zokwelapha okuhlukile akudingi imizamo ekhethekile noma izinsiza zezezimali.

Ukuphela komkhawulo ekusetshenzisweni kwabo ukungafuni ukuba nempilo.

Ukudla okunempilo kanye namakhambi sikashukela

Ukwelashwa kokudla okungenamsoco kwesifo sikashukela kanye nokukhuluphala ngokweqile, okuhambisana nohlobo lwesibili lwesifo, kubandakanya ukwenqaba ushukela, ufulawa omhlophe nayo yonke imikhiqizo ngaphandle kokukhetha. Ngaphandle kwalolu shintsho ekudleni, noma ngabe izinga le-glucose enconyiwe ligcinwa, isifo sikashukela asikwazi ukwelashwa.

Ngakho-ke, noma iyiphi i-confectionery nama-khekhe asetshenziswa ngesisekelo sokufakwa esikhundleni sikashukela ngamanani amancane kakhulu, ngoba anokuqukethwe kwekhalori okuphezulu futhi awafaki sandla ekuvumeni kwenqubo ye-metabolic.

Kuyenqatshelwa ukusebenzisa ekudleni kweziguli ezinesifo sikashukela i-mellitus:

1. ISemolina, amazambane athosiwe, ilayisi elimhlophe, ubhanana, ubhontshisi wekolweni othambile, omisiwe, amagilebhisi, izinsuku, amakhiwane, amajusi wezithelo omnandi, u-ayisikhilimu.
2. Inyama enamafutha, isaladi, ukudla okusheshayo, inyama ebunjiwe, ekheniwe.
3. Imikhiqizo yobisi enamafutha - ukhilimu no-ukhilimu omuncu ngaphezulu kwama-15%, faka ibhotela.
4. Amafutha, usoso oluhlwabusayo, ukudla okusemathinini, ukubhema inyama kanye nama-marinade.
5. I-Margarine, ingulube, iwundlu kanye nenyama yenkomo.

Amaprotheni kufanele afike ngamanani anele ikakhulukazi avela ezinhlanzini, eziphuzweni zobisi obumuncu nenyama enamafutha amancane, ushizi we-cottage shini aze afike kuma-9%. Ungadla ushizi ophansi onamafutha amancane noma ophansi. Ama-carbohydrate angaqhamuka okusanhlamvu, kusuka kuphela okusanhlamvu okuphelele noma ngokufakwa kwe-bran, ungadla isinkwa se-rye, okusanhlamvu okugcwele kanye ne-bran.

Umthombo ongcono kakhulu wama-carbohydrate yimifino eluhlaza ngesimo samasaladi ayoliswe ngamafutha zemifino. Ukuze wehlise isisindo futhi ulondoloze ukwakheka okuhle komzimba, kunconyelwa ukuthi isaladi ihlala uhhafu wepuleti, okusele kufanele kuhlukaniswe phakathi komkhiqizo wamaprotheni (inyama, inhlanzi, izinsalela) nesitsha esisehlangothini (okusanhlamvu, imifino edonswayo).

Kunconywa ukufaka i-bran - i-oat, i-buckwheat, i-rye ne-kolweni kumenyu. Ziqukethe i-fiber, ebamba amanzi kanye nezinto ezinobuthi emathunjini. I -atsha isiza ukususa ushukela ngokweqile kanye ne-cholesterol. Umthamo wansuku zonke wesifo sikashukela ungama-30 g. Udinga ukuqala ngesipuni se-bran esenziwe amanzi abilayo, kancane kancane sikhuphule umthamo.

Amagatsha angangezwa ku-kefir, iyogathi, iyogathi, ukhokho ushizi noma okusanhlamvu. Lapho uthatha i-bran, udinga ukuphuza okungenani amalitha amabili amanzi ngosuku. Inkambo yokwelashwa iyizinsuku eziyi-15.

Ukudla nakho kusetshenziselwa ukwehlisa amazinga kashukela. Kuze kube manje, kunconywa amasu amaningana ahlukahlukene. Ezivame kakhulu yilezi:

1. Ukwelashwa kwejusi: utamatisi, iklabishi, i-blueberry, i-blackcurrant, i-cranberry, i-blackberry, i-raspberry. Amajusi akufanele adakwe kungakapheli imizuzu eyi-10 ngemuva kokulungiswa. Ingxenye yengilazi yanele ngosuku.
2. Ukudla ukudla okwehlisa ushukela: i-elderberry, i-blackberry, i-blueberry, umalibhele.
3. Ukusetshenziswa okusheshayo kwama-anyanisi abhakwe - u-1 anyanisi ngaphambi kokudla kwasekuseni, ukusetshenziswa anyanisi abilisiwe, isobho anyanisi.
4. Isipuni se-oat okusanhlamvu oluhlume ekuseni esiswini esingenalutho.
5. Sebenzisa i-chicory esheshayo njenge-coffee.
6. I-Jerusalem artichoke nezilimo eziyizigaxa zokudla okuluhlaza, okunetha nokudla njengosaladi onamafutha omifino.
7. Gaya amabele. Phuza isipuni sikafulawa wamabele nengilazi yobisi. Thatha isisu esingenalutho.
8. Ukudla kwasekuseni, kukhona i-buckwheat nge kefir. Ukuze wenze lokhu, uthele ama-50 g we-buckwheat emanzini abilayo isigamu sehora. Bese ufake ingilazi ye-kefir kusihlwa ngaphambi kokulala.

Ngokudla neziphuzo, kunconywa ukwengeza izinongo ngomphumela wehlisela ushukela: isinamoni, i-turmeric, isafroni, i-ginger ne-coriander.

Amakhambi asetshenziswa kushukela angahlukaniswa ngamaqembu:

• I-Adaptogenic: impande ye-ginseng, i-zamanihi, i-Rhodiola rosea, i-Eleutherococcus, i-Aralia Manchurian, umvini wase-Chinese magnolia. Babuyisela ibhalansi yama-hormone, bakhuphula ithoni nokumelana nezinto eziphikisayo - ukucindezela, i-hypothermia, ukuguquka kwesimo sezulu, izifo Ama-adaptogens akhulisa ukuvama kwama-membrane weseli we-glucose namaprotheni.
• Ama-diuretics: ama-knotweed, ama-horsetail, ama-buds namaqabunga e-birch, iqabunga le-lingonberry, i-bearberry. Lezi zitshalo zisusa ushukela omningi kumchamo.
• Iqukethe i-biguanides: gcina i-insulin, ungayivumeli ukuthi idilize, wandise ukwakheka kwamaprotheni namafutha, usebenze ngokudlula kwe-glucose kumaseli. Leli qembu lifaka - ubhontshisi, uphizi, i-galega (i-goatberry, i-blueberry.
• Izitshalo ezikhuthaza ukuvuselelwa kwe-pancreatic: i-flaxseed, izimpande ze-burdock, iqabunga le-walnut.
• Ukubuyisela ukuxhumeka kwe-insulin nama-receptors: i-laurel enhle, i-saberfish, i-ginger, i-arnica, i-sage, i-ginseng. Ziqukethe i-chromium, ethuthukisa isenzo se-insulin.
• Ama-immunostimulants: ukwanda kokumelana, kuqukethe i-zinc, edingekayo emsebenzini we-insulin. Lokhu kufaka phakathi: amaqabunga e-birch, ama-bird Highlander, ama-stigmas ommbila.
• I-inulin: i-chicory, i-elecampane, i-dandelion ne-artichoke yaseJerusalema. Isenzo se-inulin siyefana ne-insulin.

Ngaphezu kwalezi zitshalo, izakhi ze-garcinia, i-aronia kanye nomlotha wentaba obomvu, ushizi we-chaga, utshani benyanga kanye namadevu wegolide anezimpawu zokunciphisa ushukela.

Umsebenzi womzimba, ukwelashwa kwe-yoga nesifo sikashukela

Ukwehla kwesisindo kanye nokujwayelekile kwe-metabolism akunakwenzeka ngaphandle kokuzivocavoca umzimba.

Ukuze uzuze izakhamzimba zokudla, futhi zivikele ukuthi zifakwe emafutheni, umthwalo ngosuku kufanele okungenani ube imizuzu engama-30.

Lokhu kungaba ukuhamba ngezinyawo, ukuzivocavoca ngokwelashwa, ukubhukuda noma ukudansa.

Ukuvivinya umzimba njalo kuletha lezi zinzuzo:

• Ijoni evamile ye-vascular, izicubu zomsoco.
• Umfutho wegazi ulawulwa.
• Isisindo somzimba esandisiwe siyancishiswa.
• Ukunyakaza kuvuselela ukukhishwa kwamahomoni enjabulo, ngakho-ke, ukusabela kwengcindezi kuyancishiswa futhi nemizwa iyanda.

Isifo sikashukela siyinkomba ye-yoga ekhethekile yesifo sikashukela. Lolu hlobo lokuzivocavoca kwezempilo aluhloswanga kuphela ekuthuthukisweni komzimba, kepha futhi ngosizo lwezinto ezikhethekile - asanas, kwehlisa izinga lamahormone okuxinzelela. Wonke umuntu angayenza i-yoga, kungakhathalekile ukuthi iliphi izinga lokulungiselela kanye nokuba khona kwezifo.

Uma kwenzeka ukugula okungathí sina, umfundisi onekhono angakwazi ukukhetha okuyinkimbinkimbi ngomthwalo omncane, futhi okuzoba yinzuzo. I-Yoga ihlose ukudala ukuthula kwengqondo, ukuphumula nokugxila emizweni yethu yomzimba.

Enye yezinto ezihlomulisa abantu abanesifo sikashukela ibizwa ngokuthi iVajarasana. Ukuze wenze lokhu, udinga ukuhlala ezithendeni zakho phansi ngomhlane oqondile. Bopha izandla esihlakaleni bese ubeka isisu esingezansi, uncike phambili, uthinte ibunzi likakhanda. Izinduku kufanele zicwile esiswini. Umzimba wonke uvuseleleka. Kulesi sikhundla, udinga ukuhlala ngemijikelezo yokuphefumula eyi-2-3.

Ukwenza izivivinyo kumele kube mnandi, akufanele kube khona ukungezwani, konke kuhamba ngezinga lokunethezeka lesiguli. Okubaluleke kakhulu inqubo yokuphefumula lapho wenza i-asanas.

Ukuqedwa kwesifundo kufanele kube nokuzilibazisa okujulile okulele emhlane wakho, okungenani isigamu sobude benkimbinkimbi yonke.

Isifo sokuphefumula sikashukela

Ukuzivocavoca okuphefumulayo kuboniswa kuzo zonke iziguli. Amakilasi aphethwe egumbini elinomoya omuhle, kodwa elingcono ngokwemvelo. Isikhathi esihle kakhulu kusekuseni kakhulu. Uma wenza ngemuva kokudla, khona-ke kungasaphathwa amahora ama-4. Izingubo kufanele zithukululwe. Ijubane lokuphefumula libushelelezi, kukhuthazeka umoya kanye nokuphefumula. Akufanele kube khona ukucindezela. Lapho kuvela isiyezi nokungakhululeki, amakilasi ayayeka.

Ngaphambi kokuqala umsebenzi, udinga ukubala ukushaya ngamandla. Ukuphefumula emakhaleni ngokushaya okungu-6 kokushaya, ukubambezeleka kokushaywa okungu-3, ​​ukuphuma komoya ngokushaya okungu-6, ukuphefumula kubambe ukushaywa okungu-3. Lokhu kubhekwa njengomjikelezo owodwa wokuphefumula. Udinga ukuqala ngemijikelezo emi-5. Ungangeza eyodwa ngosuku nokunye ukuze uzuze imijikelezo engu-10 kalula. Isidingo sokwenza nsuku zonke.

Izinzuzo zokuphefumula izivivinyo zesifo sikashukela zifaka phakathi imiphumela elandelayo:

1. Ukungezwani komzimba kuyancipha, ukulala kuyathuthuka
2. Kwandisa ukumelana komzimba nezinguquko ekucindezelweni kwegazi
3. Kubekezelelwa kalula ngisho nabantu abangafundile ekugugeni.
4. Umsoco we-oksijini uyathuthuka
5. Ngokusebenza njalo, isisindo sincishisiwe futhi nama-metabolism wamafutha ajwayelekile.

Amasu wokuphumula kashukela

Enye yezici zobungozi zesifo sikashukela sohlobo 2 umphumela wokuxineka. Lokhu kungenxa yokuthi wonke ama-hormone akhishwa ngezikhathi ezinjalo akhuphula izinga likashukela egazini. Ngokuchayeka isikhathi eside kwezici zokucindezela, i-hyperglycemia iba esingamahlalakhona, okuholela ekulahlekelweni kokuzwela kwezicubu kwe-insulin.

Ngakho-ke, izindlela zokulwa nengcindezi zingathuthukisa inkambo yesifo futhi zisize ukuguquguqula amazinga kashukela. Okusebenza kakhulu kuleli cala yimicabango. Ngokuphumula okujulile, umsebenzi wohlelo lwezinzwa nezindlala ze-endocrine ziyabuyiselwa, ithoni ye-vascular kanye nezinqubo ze-metabolic zijwayelekile.

Ezigabeni zokuqala zokufunda kahle le ndlela, ungagxila ekuphefumuleni kwakho ngenkathi ulele phansi noma uhleli, welula izikhuthazo kanye nokuphefumula. Kulokhu, lo moya okhishwa ngamakhala kufanele ube mude amahlandla amabili kune-inhalation. Umzimba udinga ukuvuseleleka, ukuphefumula esiswini: ngokuphefumula, udonga lwesisu luyenyuka, ekuphefumuleni kuyawa. Beka eceleni yonke imicabango bese ubale imijikelezo yokuphefumula.

Ungazijwayeza ngomculo ophumuzayo ekuqaleni, kepha ungakhululeka ngokujulile ngokuthula. Amaseshini anjalo angenziwa nganoma yisiphi isikhathi esikahle, okungcono ngaphambi kokulala.

Ukuze ukhulule ukucindezelwa futhi uthinte kanyekanye izitho zangaphakathi, i-reflexology ingenziwa. Imithelela kumaphuzu athile ezinqubo ezishintsha umzimba we-metabolic. Kwenye yalezi zindlela, udinga ukubamba isithupha nesandule sasesandleni sokudla nesithupha sobunxele phansi. Okokuqala ukudonsa izikhathi ezimbalwa.

Bese ucindezela isithonjana esisekelweni somunwe wesandla sokunxele, maphakathi ne-phalanx yokuqala, maphakathi ne-ph phazax yesipikili. Ngeminyakazo enjalo udinga ukuhamba kuyo yonke iminwe. Massage yonke indawo ebonakalayo imizuzwana eyi-1-2 - engemuva, ngaphambili nangemuva.

Isiza ukwehlisa ukungezwani kanye nokusetshenziswa kwezingoma ezimnandi. Ku-mellitus yesifo sikashukela, uwoyela usetshenziselwa ukuphefumula kanye nokugeza okufudumele. Kwisifo sikashukela, kunconywa uwoyela obalulekile we-laurel, i-rosemary, i-juniper, i-eucalyptus kanye nelamula. Ama-inhalations angenziwa ngaphezulu kwesitimu noma umane uphonsa amaconsi ambalwa ku-napkin.

Amafutha abalulekile angafakwa ku-cream cream noma ku-aromatherapy massage nawo, engeza amaconsi ama-3-5 ku-cream cream. Ukwenza ukugeza okwelaphayo, uwoyela kufanele uhlanganiswe nosawoti, ukhilimu noma uju. Ukugeza, amaconsi ama-5-6 kawoyela owodwa noma ingxube yanele. Izinga lokushisa lamanzi licishe libe ngama-40 degrees, ubude bungamaminithi ayi-15-25.

Ukugeza okuhlwa okuphumuzayo, i-geranium, i-rosewood ne-lavender kufanelekile. I-Aromatherapy ibuyisela ukulinganisela kohlelo lwezinzwa, ibangela ukuhlukunyezwa kwamandla abalulekile, kuzinzisa ama-biorhythms.

Ukwelashwa kwe-self-hypnosis kusho nezindlela zemiphumela engalingani emzimbeni. Ngokusho kwe-bioenergetics, izifo empeleni zinemikhuba emibi. Ezigulini ezinesifo sikashukela - le yimicabango ngokulahleka kobumnandi kanye nokuphila okusha, ukuzisola ngekusasa, isifiso sokulawula wonke umuntu.

Ukushintsha izinhlelo ezinjalo, kufakazelwa iziqinisekiso ezilandelayo: "Impilo yami igcwele injabulo nentokozo, ngizwa ubumnandi bosuku ngalunye." Izitatimende ezinjalo zidinga ukulungiswa ngokwazo, futhi ziphindwe nsuku zonke ekuseni nangaphambi kokulala okungenani izikhathi eziyi-15 ukuya kwezi-20.

Ezinye izindlela zokwelapha isifo sikashukela zichazwe kule vidiyo kulesi sihloko.