5 Hupenyu hweMangwanani Hacks Ekuti Ugadzirire Nechirwere cheshuga

Zvemukati

• 1. Gadzira chisvusvuro chako husiku hwapfuura
• 2. Rongedza mbatya dzako dzekurovedza muviri - uye urongedze muhombodo inonakidza yekurovedza muviri
• 3. Ronga, uye wozogadzirisazve, mishonga yako uye zvekushandisa
• 4.Pomba kumusoro kwaunofarira majamu
• 5. Siya runyorwa rwemangwanani pamusuwo wako wepamberi kana girazi rekugezera

Hazvina mhosva kana iwe uri shiri yekutanga kana kwete, kumuka, kupfeka, uye kugadzirira zuva racho kunogona kuoma. Wedzera mune manejimendi manejimendi manejimendi, uye maawa emangwanani angave akatonyanya kunetsa. Asi usatya: Aya matipi mashanu uye mazano achakubatsira kuti unzwe zvirinani nezve iro zuva riri pamberi uye ugare uri pamusoro pechirwere cheshuga chako zvakare.

1. Gadzira chisvusvuro chako husiku hwapfuura

Chinhu chekupedzisira chaunoda kufunga nezvacho kana alarm yemangwanani ichirira ndiyo yauchazogadzira kudya kwemangwanani. Mikana iwe unenge uri mukana wekusarudza isina hutano sarudzo paunenge uchienda - funga yakagadzirirwa, shuga-yakatakura granola bar kana girizi rezai-uye-chisi sangweji - kana iwe usingaronge kana kugadzirira kumberi.

Saka kana iwe uri pakati pekucheka maveji pakudya kwemanheru kana kumirira chikafu chako kuti upedze kubheka muchoto, gadzira chikafu chamangwanani chinotakurika chezuva rinotevera. Edza mini omelets yekukurumidza, yakaderera-carb sarudzo kana kugadzira green green mazai tortilla pakupera kwevhiki uye cheka zvikamu zvega zvega vhiki revhiki mangwanani. Imwe nzira ndeye oats ehusiku husiku: Ingosanganisa 1/2 mukombe weoats mbishi ne 1/2 kusvika 3/4 mukombe wemukaka wakaomeswa mumudziyo unogonazve, uye kumusoro nemaoko mashoma ehunhu ane hutano nemabriji.

Uye usafunge nezvekurega kudya kwekuseni futi! Kutsvagurudza kunoratidza kuti vanhu vane chirwere cheshuga chechipiri vanodarika kudya kwemangwanani vane mhinduro yepamusoro yeglycemic mushure mekudya masikati uye kudya kwemanheru pane avo vanoita nguva yekudya kwemangwanani.

2. Rongedza mbatya dzako dzekurovedza muviri - uye urongedze muhombodo inonakidza yekurovedza muviri

Kana iwe uchinzwa uchimhanyiswa mangwanani, unogona kukanganwa yako yekudzidzira giya. Imwe nzira yekugara pamusoro peyako maitiro ekurovedza chirwere cheshuga kurongedza mapfekero ako ekurovedza muviri manheru apfuura. Dzosera dhirowa rimwe mudhirezi rako kana imwe nzvimbo muwadhiropu yako chete kune idzi mbatya. Bata zvese zvaunoda - kusanganisira masokisi, ngowani, uye juzi - uye uzvirongedze muhombodo yekudzidzira.

Ndichiri kunzwa kusasimudzirwa? Zvibate iwe kune inonakidza bhegi rekudzidzira. Yakaenda kare mazuva ekuchengetera magiya mumabhegi ekudhirowa! Mabhegi emazuvano ane masitayera uye anouya aine zvakawanda maficha - hauzonzwa kunyara nekutakura imwe kuenda nekubva kuhofisi.

Uye rangarira, zvimwe zvinhu zvaunogona kugara uchichengeta muhomwe yako: bvudzi rebvudzi, zvinonhuhwirira, uye mahedhifoni, semuenzaniso. Iwe unogona zvakare kuda kukanda muhomwe yako yekufamba-saizi moisturizers, shampoo, uye ma conditioner aunogona kuzadza nguva nenguva.

3. Ronga, uye wozogadzirisazve, mishonga yako uye zvekushandisa

Kunyangwe kune avo vasina chirwere cheshuga, mishonga uye zvekushandisa zvinogona kukurumidza kurasikirwa pakati pezvakapera uye zvisina kushandiswa zvimbuzi zvakapoteredza imba yako. Asi kana iwe uine chirwere cheshuga, kuchengetedza mishonga yako uye zvekushandisa zvakarongeka zvakajeka zvinogona kuita mutsauko wese mukukurumidza kubuda pamusuwo uye manzwiro aunoita zuva rese: Imwe ongororo yakawana kuti 50 muzana yevanhu vakarasikirwa kana kurasika chimwe chinhu vakatanga kugumbuka. Iyo haisi iyo nzira yekutanga zuva rako!

Nhanho yekutanga pakuronga zvinhu zvako kutora hesera. Bvisa zvinhu zvekare, zvakakanganwika zvausingachadi. Wobva warongedza zvinhu nekuwanda kwaunozvishandisa.

Tenga midziyo yepurasitiki yakajeka kana mabhini uye mucherechedzo wechigarire kuti unyore chaizvo zviri mukati mazvo. Shandisa bhaini rimwe rekuwedzera zvekushandisa, senge bvunzo bvunzo kana peni tsono, uye rimwe bhaini kune zvezuva nezuva zvinodiwa, senge insulin. Ive neshuwa yekuchengeta iyo yekutanga kurongedza kwemushonga, kana kucherechedza nhamba yemushonga uye kupera zuva kweumwe neumwe pane mudziyo wekuchengetera.

Isa mushonga wako weshuga uye midziyo yekupa pane yekupfeka, yehusiku, kana kicheni kicheni kuitira kuti uzvione zuva rega rega. Tenga murongi wepiritsi wevhiki kuitira kuti ugone kumisikidza mishonga yako yezuva nezuva.

Kurangarira kuyedza shuga yako yeropa mangwanani, isa mita yako pahusiku hwako hwehusiku. Wobva waendesa mita uko kwaunochengetera bhurosi rako rezino kuti ugone kuyeuka kurishandisa usati warara.Taura nachiremba wako nezvekutora mita yechipiri - kana uchigona zvibodzwa zviviri, unogona kusiya imwe kumba wotakura imwe yacho newe!

4.Pomba kumusoro kwaunofarira majamu

Kunzwa groggy shoma? Yako yekuenda-kuimba yekutamba inogona kukubatsira iwe kunzwa uine simba. Chishoma chakawanikwa kuti kuteerera mimhanzi yaunoda kunogona kukubatsira kuti utarise pane kwako pfungwa - chimwe chinhu chinowanzo tenderera munguva dzemangwanani. Pamusoro pezvo, kuteerera mimhanzi kwave kuri kwekusimudzira kana kukwidziridza manzwiro ako nekumutsa kumutsa uye nekuunza kuzviziva.

Asi kunze kwekutora musoro wako munzvimbo chaiyo yezuva, kuridza mimhanzi kunogona kubatsirawo kune yako manejimendi manejimendi manejimendi manejimendi: vakawana kuti avo vane chirwere cheshuga kana prediabetes avo vakawedzera kurapa kwemimhanzi kune kwavo-manejimendi vaive neepamusoro BP.

5. Siya runyorwa rwemangwanani pamusuwo wako wepamberi kana girazi rekugezera

Kukanganwa chimwe chinhu chakakosha kune yako cheshuga manejimendi kunogona kunyatso kutendeuka iwe pamusoro wako. Chinyorwa chekuita chinogona kubatsira kuve nechokwadi chekuti waita zvese zvaunoda kuti uzviise kuti ubudirire. Hezvino zvimwe zvinhu izvo nyanzvi yeshuga Susan Weiner, MS, RDN, CDE, CDN, inoratidzira kune ako runyorwa.

• Tarisa shuga yako yeropa.
• Tarisa yako irikuenderera glucose glucose.
• Tora insulin yako nemimwe mishonga.
• Pedzisa yako yemangwanani hutsanana maitiro: kugeza, kukwesha mazino, zora makeup.
• Bata kana idya yako yemangwanani.
• Rongedza zvese zvechirwere cheshuga.

Inzwa wakasununguka kuwedzera chero chinhu pane chako chinyorwa chaunowanzo tarisa, sekutora Fido kunze kwekukurumidza kufamba kana kubvisa chimwe chinhu kubva mufiriji yekudya kwemanheru husiku ihwohwo.