Ukugcwala ngokweqile koshukela emzimbeni womuntu kuzodala izifo eziningi eziyingozi empilweni, kanye nesifo sikashukela. Izimpawu okufanele ziqwashise ukozela, ukulunywa isikhumba, ukoma okungapheli, ukujuluka ngokweqile, indlala nganoma isiphi isikhathi sosuku.
Ngisho nokushintshashintsha okuncane kwe-glucose kungadala ukuphazamiseka okukhulu ezinso, emithanjeni yegazi, emehlweni, enhliziyweni. Ngakho-ke, umuntu kufanele azi ukuthi angazivikela kanjani ezinkingeni ezinjalo zezempilo, ukuvikela i-hypoglycemia.
Kunezindlela eziningi ezisebenzayo zokulwa nokwanda kwe-glucose, kuqala ngokudla okufanele futhi kuphele ngokusetshenziswa kwezidakamizwa ezonciphisa ushukela.
Ukudla ushukela omkhulu
Ukwenza isimo sibe ngokwejwayelekile, kunconywa ukulandela indlela efanele, ubuyekeze izindlela zakho zokudla, ukudla. Ukudla kufanele kuthathwe ngezingxenye ezincane okungenani izikhathi ezingama-5-6 phakathi nosuku ngezikhathi ezithile. Ungawenza lula umsebenzi wakho kancane uma wenza uhlelo ngokubonisa isikhathi esiqondile sokudla.
Ukwehlisa ushukela egazini, odokotela banquma ukusetshenziswa okuvamile kogarliki omusha no-anyanisi, ngokwesilinganiso kuyadingeka ukudla cishe amagremu ama-50 wemifino ngosuku. I-allicin ekhethekile ye-allicin, etholakala kugalikhi, isusa ngokuphelele izinto ezinobuthi emzimbeni, ixubha igazi, ibuye ishukela.
Ushukela ungaxoshwa ngenxa yokusetshenziswa kwenombolo enkulu yemifino emisha, isibonelo, abanesifo sikashukela basiza kahle:
- i-zucchini;
- iklabishi;
- ukhukhamba
- Utamatisi
- upelepele omnandi.
Kepha kungcono ukukhawulela izithelo, uncike kumakhabe kuphela, izithelo zezithelo zomndeni wamawayini, ama-apula aluhlaza, amajikijolo. Ngaphezu kwalokho, kubalulekile ukufaka ukudla kwamaprotheni ekudleni kwakho: inkukhu emhlophe, inhlanzi engenamafutha, inyama yenkomo, amaqanda, ubhontshisi, uphizi. Kuyasiza nokudla imikhiqizo yobisi enamafutha amancane.
Iziphuzo ziyasiza futhi ukwenza ngcono lesi simo, ukukhetha kufanele kunikezwe ujusi wamatamatisi, itiye eliluhlaza, kuvunyelwe ukuphuza iwayini elomile lekhwalithi ngesilinganiso esifanele. Ngeke kusasiza ngalutho lokho kuzoba yi-tee kusuka kumaqabunga amajikijolo, izinongo: amashidi ama-blueberries, ama-sitrobheli, amajunipha, ikhumini elimnyama, i-turmeric, i-coriander.
Ngoshukela wegazi ophakeme, imikhiqizo enokuqukethwe okuphezulu kwamafutha nama-carbohydrate ayafakwa kwimenyu nakanjani:
- ushukela ocoliweyo;
- iziphuzo zekhabhoni;
- amazambane
- inyama enamafutha, amafutha;
- amaswidi, confectionery.
Futhi uzodinga ukulahla izithelo ezomisiwe: zomisiwe, ama-apricots omisiwe, amakhiwane.
Izindlela zabantu
Ungasusa kanjani ushukela egazini ngezinye izindlela? Ekhaya, unganquma amajikijolo e-rosehip, ubilise emanzini abilayo, imizuzu imizuzu engaphansi kwe-5 bese ugcizelela amahora ambalwa ngaphansi kwesivalo.
Kuhle ukushiya ukugcizelela ubusuku, thatha uhhafu wengilazi yehora ngaphambi kokudla. Isiphuzo esinjalo singadakwa esikhundleni setiye elijwayelekile.
Enye indlela yokwelapha ushukela ophezulu ukusebenzisa i-horseradish izimpande tincture. Umkhiqizo ugezwa kahle, uchotshozwe, udluliselwe embizeni yengilazi, kufakwa ama-clove ayi-9 agayiwe kagalikhi. Ingxube ithululelwa ilitha likabhiya, ibekwe ukuvutshelwa endaweni efudumele izinsuku eziyi-10. Ngemuva kwalokho ithuluzi lihlungiwe:
- phuza izinsuku ezimbili, isipuni esisodwa kathathu ngosuku;
- khona-ke umthamo uphindwe kabili.
Ezinye iziguli zisebenzisa amanzi ngempumelelo lapho kufakwa khona ubhontshisi omhlophe. Kusihlwa, ubhontshisi ama-5 afakwa engilazini yamanzi, ekuseni aphuza amanzi ngesisu esingenalutho. Futhi, izitsha zokudla zabanesifo sikashukela ziyadingeka.
Ungazama enye indlela, isisekelo sayo i-geranium eyenziwe ekhaya. Ngesifo sikashukela, isitshalo sisiza ukuthuthukisa ukugaya, sisuse ushukela egazini, futhi sibe yi-antioxidant enhle.
Ukususa i-glucose, ungathatha ukumiliswa kwamaqabunga e-bay, izingcezu eziyi-10 uthele izinkomishi ezi-3 zamanzi afudumele, ugcizelele amahora ama-3. Uma usulungile, phuza ukumnika izikhathi ezintathu ngosuku (isigamu esanele sengilazi ngasikhathi).
Ngemuva kokumnika, ungadla i-buckwheat ku-kefir, kuwo wonke wezipuni ezi-2 zokusanhlamvu bathatha ingilazi ye-kefir, efakwa esiqandisini sobusuku. I-Buckwheat ingahlanzwa ngomlotha wasentabeni ne-pear. Ingilazi yomlotha osentabeni nenani elilinganayo lamapheya zenziwa kwilitha lamanzi. Isiphuzo sizobe sesilungile lapho izithelo zithambile. Ukwenza ngcono ukunambitheka, i-compote ingafakwa amahora amaningi, ithathwe izikhathi ezingama-3-4 ngosuku.
Ngaphezu kwalokho, kukhonjiswa ukuqhuba imfundo yansuku zonke yomzimba, ezemidlalo. Kungumsebenzi womzimba ozoba yisisekelo se-metabolism.
Izinga loshukela nokucindezelwa
Akunandaba ukuthi umuntu onesifo sikashukela uzama kanjani ukuhola impilo enempilo, adlale ezemidlalo, enezimo ezicindezelayo ezivame kakhulu, izinga lakhe likashukela ngeke lihle. Kunobufakazi obunembile bokuthi okuhlangenwe nakho okungokomzwelo akuyona nje imfuneko ye-hypoglycemia, kodwa futhi kwandisa inkambo yesifo sikashukela.
Ukucindezelwa okungapheli kubangela ukukhishwa okubukhali kwenani elikhulu le-cortisol ye-hormone, ebaluleke kakhulu ekusebenzeni kwe-metabolism, inesibopho sokusetshenziswa kwamandla. Yile hormone:
- yenza umuntu onesifo sikashukela adle ngokwengeziwe;
- kuvusa ukwanda kwesifiso sokudla.
Njengoba inqubo ye-pathological ikhula, izindlala ze-adrenal ziyaphela, ushukela wegazi ulokhu ukhula njalo. Njengoba kunezimo ezicindezela njalo, isiguli sidla ngokungalawuleki, i-hyperinsulemia kanye ne-insulin ukumelana nayo iyanda. Noma umuntu azi ukuthi uwususa kanjani ushukela emzimbeni, akakwazi ukukwenza.
Noma ngabe yikuphi umuthi, onesifo sikashukela uzosebenzisa ngokumelene noshukela ophezulu wegazi, uma ucubungula impilo yakho ngokucophelela, ungafinyelela imiphumela elula ngisho nangaphandle kwenkambo yemithi uma ulandela izincomo ezilula. Lokhu kubalulekile, ngoba izidakamizwa zinciphisa ushukela, kepha ngasikhathi sinye ziyasithinta isibindi.
Ukudla okufanele, ukugwema izimo ezicindezelayo nokuhlolwa njalo kwezokwelapha kuyisihluthulelo sempilo enempilo, egcwele.
Ividiyo ekulesi sihloko iveza izinhlobo zokupheka eziningi ezinciphisa ushukela wegazi.
