Ushukela wegazi ophakeme kanye nomfutho wegazi ophakeme yizingqinamba zempilo ezivamile emphakathini wanamuhla, futhi zinomthelela omkhulu empilweni yenhliziyo. Kodwa-ke, ngokuqonda lezi zinkinga nokwamukela izindlela zokuphila kanye nezindlela zokwelashwa, singanciphisa ubungozi futhi sigcine impilo yenhliziyo. Le ndatshana idlulela endalweni yoshukela wegazi ophakeme kanye nomfutho wegazi ophakeme nokuthi ungaphatha kanjani futhi uvikele lezi zingqinamba ngokudla, ukuzivocavoca, ukuphathwa kwengcindezi, nokuningi.
Ingxenye 1: Ukuqonda ushukela wegazi ophakeme kanye nomfutho wegazi ophakeme
1.1 Uyini ushukela wegazi ophakeme kanye nomfutho wegazi ophakeme?
Ushukela wegazi ophakeme ubhekisele emazingeni aphakeme we-glucose egazini, ngokuvamile okubangelwa yi-insulin enganele noma impendulo esele esesikhathini ku-insulin. Umfutho wegazi ophakeme, ngakolunye uhlangothi, ubhekisa ekuphikiseni ukwenyuka kokugeleza kwegazi ngokushaya kwenhliziyo ngakunye, okuvame ukuhlobene nemithambo emincane noma evinjelwe. Zombili lezi zimo zingaholela ezinkingeni zempilo zenhliziyo ezinjengesifo senhliziyo nokushaywa unhlangothi.
1.2 Izici zobungozi zoshukela wegazi ophakeme kanye nomfutho wegazi ophakeme
Izici zobungozi zoshukela wegazi eliphakeme kanye nomfutho wegazi ophakeme zifaka izici zofuzo, ukudla okungenampilo, ukuntuleka kokuzivocavoca, ukukhuluphala, ukubhema, amazinga aphezulu okucindezela, nokuningi. Ubudala nomlando womndeni nabo badlala indima engcupheni yokuthuthukisa lezi zimo. Ukuqonda lezi zinto kuyisinyathelo sokuqala sokwehlisa ubungozi.
Ingxenye 2: Ukudla kanye nobuhlobo bayo ushukela wegazi ophakeme kanye nomfutho wegazi ophakeme
2.1 Izimiso Zokudla Ezinempilo
Ukwehlisa ushukela wegazi nomfutho wegazi, ukwamukela imikhuba yokudla enempilo kubalulekile. Nazi ezinye izimiso zokudla ezibalulekile:
Khulisa ukudla kwefayibha yokudla: I-fiber yokudla isiza ukuqinisa ushukela wegazi namazinga we-cholesterol aphansi. Ukudla okufana nesinkwa sokusanhlamvu esigcwele, ama-oats, ama-legumes, nemifino kucebile ku-fiber yokudla.
Ukulawula Ukudla ushukela: Yehlisa ukusetshenziswa koshukela ongeziwe nokudla okusetshenzwe ukugwema ukuguquguquka okubukhali emazingeni kashukela egazini.
Khawulela ukuphuza usawoti: Ukudla kasawoti okuphezulu kuhlobene nomfutho wegazi ophakeme. Khetha usawoti ophansi we-sodium bese uzama ukunciphisa ukusetshenziswa kosawoti okwengeziwe.
Khetha amafutha anempilo: Khetha amafutha angafakwanga njengamafutha omnqumo, amantongomane, nezinhlanzi ngamafutha agcwele.
2.2 Amasu okudla wokulawula ushukela wegazi kanye nomfutho wegazi
Ukwehlisa ushukela wegazi nomfutho wegazi, cabanga ngamasu alandelayo wokudla:
Ukudla okunoshukela okuphansi: Gwema ukudla okunamashukela aphezulu futhi ukhethe ushukela ophansi noma ukudla okungekho enoshukela kanye neziphuzo. Sebenzisa ama-sweeteners wemvelo afana ne-licorice mpande noma i-stevia.
Ukudla okunosawoti okuphansi: khawulela ukuthathwa usawoti ukusiza ukwehlisa umfutho wegazi. Sebenzisa amakhambi, izinongo, nejusi kalamula yokunambitha esikhundleni sikasawoti.
Ingxenye 3: Ukuzivocavoca kanye Nempilo Yezinhliziyo
3.1 Ukuzivocavoca nokulawula ushukela wegazi
Ukuzivocavoca ngamandla kungasiza ukulawula ushukela wegazi. Ukuzibandakanya okungenani imizuzu engama-30 yokuzivocavoca kwe-aerobic, njengokuhamba, ukuhamba ngebhayisikile, noma ukubhukuda, usuku ngalunye lungathuthukisa ukuzwela kwe-insulin futhi luthuthukise ukuthakazelwa kwe-glucose ngamaseli.
3.2 Ukuzivocavoca kanye nokutholwa kwengcindezi yegazi
Ukuzivocavoca kwe-Aerobic kubuye kusiza ekunciphiseni umfutho wegazi. Ukuzivocavoca kwenza inhliziyo ithende ngempumelelo, inciphise ingcindezi emihlolweni. Kancane kancane khulisa ubukhulu kanye nesikhathi sokuvivinya umzimba ukuthola imiphumela efanele.
Ingxenye 4: Ukuphathwa Kokuphazamiseka Nempilo Yezinhliziyo
4.1 Ukucindezela noshukela wegazi ophakeme, umfutho wegazi ophakeme
Ukuxineka isikhathi eside kungaholela ekushintsheni kwama-hormonal okuthinta ushukela wegazi nomfutho wegazi. Ukufunda ukuphatha ukucindezelwa kuyisihluthulelo sokugcina impilo yenhliziyo. Zama amasu anjengokuzindla, ukuphefumula okujulile, i-yoga, noma ukuphumula okujwayelekile.
Ingxenye 5: Ezinye izinto zokuphila
5.1 ukubaluleka kokulala
Ukulala okuhle kubalulekile empilweni yenhliziyo. Qinisekisa ukuthi uthola ukulala ngokwanele ubusuku ngabunye, kuvame ukunconywa ngamahora ayi-7 kuye kwayi-9.
5.2 ukuyeka ukubhema nokunciphisa utshwala
Ukubhema kuyisici sengozi yomibili umfutho wegazi ophakeme noshukela wegazi ophakeme. Ukuyeka ukubhema kuthuthukisa kakhulu impilo yenhliziyo. Ngokwengeziwe, ukuncipha kokudla kotshwala kuyadingeka, njengoba ukusetshenziswa ngokweqile kotshwala kungaholela ekucindezelweni kwegazi okuphezulu kanye noshukela wegazi ophakeme.
Ingxenye 6: IMISEBENZI NOKUFUNDA NOKUFUNDA
6.1 Ukwelashwa ngemithi
Kwezinye izimo, odokotela bangancoma umuthi ukulawula ushukela wegazi nomfutho wegazi. Le mithi ingasiza ukugcina ukufundwa okunempilo. Kubalulekile ukuthi uphuze imishanguzo njengoba kuchaziwe udokotela wakho futhi uhlolwe njalo.
6.2 Ukuqashwa Kwezokwelapha
Ukuhlolwa okujwayelekile kubalulekile ekuqapheleni ushukela wegazi kanye nomfutho wegazi. Sebenza nodokotela wakho ukuze uqinisekise ukuthi ukufundwa kwakho kuhlala ngaphakathi kobubanzi obunempilo.
Empilweni yanamuhla yanamuhla, ushukela wegazi ophakeme kanye nomfutho wegazi ophakeme yizingqinamba zempilo ezivamile, kepha ngokwamukela indlela yokuphila enempilo nokuphatha okusebenzayo, singanciphisa ingozi yokuthola lezi zimo. Ukudla, ukuvivinya umzimba, ukuphathwa kwengcindezi, ukulala, ukuyeka ukubhema, kanye nemikhawulo yotshwala konke kuyisihluthulelo sokugcina impilo yenhliziyo. Siyethemba lezi zindlela ezilula zikusiza ukwehlisa ushukela wegazi kanye nomfutho wegazi, uvikele impilo yenhliziyo.
