Matipi mashanu Ekutarisira Chirwere Chako cheshuga uye Ropa Rako Shuga Panguva Yemagariro Chiitiko

Zvemukati

• 1. Kumbira kuronga
• Ronga mberi
• 3. Yeuka kutarisa shuga yako yeropa
• 4. Sip akachenjera
• 5. Batana
• Tora woenda nazvo

Mumwe munhu akakukoka kumusangano wekutandara. Hukuru! Zvino, semumwe munhu ane chirwere cheshuga, iwe unoziva kuti kune mamwe matanho ekuwedzera ekubvakacha. Ehezve, izvi zvese zvinoenderana nerudzii rwechiitiko icho - iri nyore nguva yekufara kana kudya kwemanheru - uye kuti chiitiko ichi chichagara kwenguva yakareba sei - ingori awa kana zuva rese. Zvisinei nemamiriro ezvinhu, iwe unofanirwa kugara uchiyeuka kuti kuva nechirwere cheshuga hakufanire kukutadzisa kufara. Nekuti uine chaicho maturusi mupfungwa, newewo unogona kutora chikamu mune chero chiitiko chaunofarira. Tarisa uone matipi mashanu aya kuti unzwe zvirinani nezve chero kukokwa kunogona kuuya nenzira yako.

1. Kumbira kuronga

Mikana yekuti hausi iwe wega unofarira kuve noutano sarudzo patafura pakuungana kwemahofisi, masiteti, uye mabiko ekuberekwa. Kana iwe uchinetseka nezvazvo, wadii kupa kuunza ndiro yako wega?

• Iyo Crunchy Quinoa Yakaputirwa Zucchini kubva kuDiabetes Forecast isarudzo yemafaro kune chero potluck.
• Shamwari dzako uye mhuri vachashamairira pamusoro peiyo Yakakangwa huku Saladi kubva ku My Bizzy Kicheni. Shumira iyo pachayo kana pane lettuce yekuputira sandwich-themed menyu.
• Vana vanozokumbira kwemasekondi eiyi Zviyo-Mahara Pizza Rolls. Iwe unogona kukwanisa kuwana rubatsiro rwavo mukicheni uchivagadzirawo.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge ichikoka kuunganidzwa, kana vashanyi vakakubvunza izvo zvavanogona kuunza, iwe unogona kukurudzira madhiragi-ane hushamwari ndiro kuti ubatsire kuchengetedza shuga yako yeropa mukutarisa. Mean nyama yekudyira, yakanaka michero saradhi - ndiwe unogashira nevazhinji, iwe sarudza!

Ronga mberi

Zvinogona kushungurudza kunzwa sekunge iwe nguva dzose uchifanira kuongorora kuti marongero ako anochinja sei shuga yeropa rako. Asi kuronga zvishoma mberi kunogona kukusunungura iwe kuti urarame panguva iyoyo uye unakirwe nezvinhu gare gare. Usati wabuda kunze kwemusuwo, gara uchiyeuka kutarisa yako shuga mashuga eropa. Kana iwe uchityaira kana kuenda, zvinogona kuva nenjodzi kwauri uye kune vamwe vakakukomberedza kana shuga yako yeropa yakanyanya kuderera. Kuziva ako mazinga kuchakubatsira iwe kuve akagadzirira zviri nani.

Kuenda kuresitorendi kune kupemberera zuva rekuzvarwa? Tarisa kumusoro pamenyu pamhepo pamberi penguva kuti utore sarudzo dzine hutano, dzakaringana. Unogona here kutsiva iwo mafirita echiradheni chebindu kana miriwo yakanyoroveswa? Iwe unogona here kuraira iyo burger iwe yauri kushuva "muhuswa" kutema pasi pa carbs nekubvisa iyo bun? Tora fungidziro kunze kwekuraira uye unakirwe nebato!

Kutungamira kune rinofadza awa rebasa? Seta mutsara wenguva uye unamatire pairi. Uyezve, haufanire kunzwa kumanikidzwa kuodha suga cocktail - tora seltzer, shamwaridzana newaunoshanda navo, wobva wati mabhebhi ako paunenge uchibuda munguva kuti uite kukirasi yako yenguva dzose yakarongedzwa kukiriniki yako yemuno.

Uye yeuka, zvinwiwa zvekudya ishamwari yako. Kana iwe usingazive kuti mamiriro ezvekudya achange akaita sei pachiitiko, iva nechimwe chinhu chakadzvanywa - senge nzungu uye mhashu yemugwagwa, matanda echizi, kana kutsemura zviyo - mumotokari yako, chikwama, kana bhegi mushe kuitira. Nguva dzose zviri nani kuva wakachengeteka kupfuura urombo! Kana iwe uri pamishonga inoderedza shuga yeropa, ive shuwa yekutakura inokurumidza-kuita shuga tudyo zvakare.

3. Yeuka kutarisa shuga yako yeropa

Hazvina mhosva kuti uri kuenda kupi kana kuti chii chauchazove uchiita, zvakakosha kuti iwe uenderere kuongorora ako mashuga eropa. Kudya mhando dzakasiyana dzechikafu uye kutora chikamu mumhando dzakasiyana dzezviitiko kunogona kuchinja mazinga ako - dzimwe nguva usingazvizive.

Kana iwe uchitya iwe uchakanganwa netsaona kutarisa, ungangoda kubvunza chiremba wako nezve inoenderera glucose glucose, kana CGM. Izvi zvishandiso zvinogona kukubatsira zvirinani kubata ako mazinga sezvo ivo vachiyera mazinga munguva chaiyo-nguva pasina iwe uchifanira kufunga nezvazvo. Zvinogona kuve zvakapfekedzwa uye zvinotakurika zvakare. Vamwe vanotobatana neApple app, uko iwe kwaunogona kuona yako glucose level nekukurumidza uye zvine hungwaru pakati pechiitiko.

Pamwe nekutarisa ako mazinga, ita shuwa kuti mumwe munhu anewe anoziva nezve mamiriro ako. Ivo vanogona kutora matanho kana iwe ukawana yakakwira kana yakaderera. Pfeka imwe mhando yechiratidzo chekurapa, senge rundarira, kana ukazoparadzaniswa kana uri wega pachiitiko.

4. Sip akachenjera

Zviri nyore kukanganwa kuti pamusoro pekurovedza muviri uye tsika dzekudya, izvo zvaunonwa zvine simba guru pahutano hwako, zvakare. Kuungana pamwe chete kunowanzosanganisira zvinwiwa zvinodhaka. Kufunga kana kusanwa kana uine chirwere cheshuga kana kuyedza kutarisa chiuno chako kunogona kuve kunonetsa. Hezvino zvimwe zvinhu zvekufunga nezvazvo:

• Kutanga, tarisa nechikwata chako chezvehutano: Doro rinogona kuita kuti zviratidzo zveimwe hutano zvinyanye, uye zvinogona kusangana nemishonga.
• Gara uchidya chikafu uchinwa kuti ubatsire kuchengetedza huwandu hweshuga yeropa hwakadzikama uye kudzivirira huwandu hweropa hwehuwandu hwehuwandu hwehuwandu. Doro rinogona kukonzera huwandu hweshuga yeropa, saka kana iwe uri pamishonga inowedzera insulin mazinga, kudya kunofanirwa.
• Panzvimbo pokusarudza mashuga, zvinwiwa zvine macalorie akawanda, sarudza chakareruka doro kana zvinwiwa zvine huwandu hwakaderera hwecarb sewaini.
• Zvimwe pakati pezvinwiwa zvinodhaka uye mvura kuti ugare uine hydrated uye uchipa muviri wako nguva yekugadzirisa doro.

Chinwiwa chimwe chete chausingakwanise kuve nacho chakawandisa mvura. Inobatsira muviri wako kudzora tembiricha, kuzodza majoini, uye kubvisa marara. Mvura inogona zvakare kubatsira iwe kutapudza macalorie - kuchinjisa 12-ounce gaba yenguva dzose soda yegirazi remvura yechando inokusevha iwe anenge zana nemakumi mana emakoriori asina chinhu uye akakomberedza magiramu makumi mana eshuga. Vazhinji vedu tinokanganisawo nyota yenzara. Nguva inotevera paunozvibata uchinzwa nzara, ona kana kunwa girazi remvura kunogutsa iwe kudzivirira kunyanya kudya.

Edza aya matipi enzira dziri nyore dzekuwedzera yako yekudyiwa kwemvura:

• Chengetedza zvinhu zvinonakidza nemvura inopinza. Sunga imwe ndimu, cucumber, kana sitirobheri uye woinyika mumvura yako kuti uchengetedze mabukira ako achifara.
• Idya mvura yako. Zvinonzwika kusanzwisisika, asi kudya michero nemiriwo ine huwandu hwemvura yakawanda inzira yakanaka yekuwedzera mvura kuchikafu chako. Wedzera cucumber kune yako saladhi, chinja zucchini spirals ye spaghetti, kana snack pane watermelon kutanga.

5. Batana

Kuva neshamwari yekukubatsira iwe kunakidzwa uye kubata mumwe nemumwe kuzvidavirira ndiyo imwe nzira yekuzvichengeta iwe wakazvipira kune ako ehutano zvinangwa. Kwese nguva yekufara yaunotungamira pamwe chete, ronga kufamba kana rwendo rwekurovedza muviri pamwe gare gare muvhiki. Bvumirana kupatsanura chinwiwa chinogutsa pamucheka wekumusoro kudzora zvikamu uchigutsa izvo zvishuwo uye uchinakidzwa iwe.

Tora woenda nazvo

Kana iwe ukanyanyisa pane kuungana kwekushamwaridzana, usazvirove iwe pachako nezvazvo. Edza shuga rako reropa uye utore sechiitiko chekudzidza. Usasvetuke kudya gare gare muzuva rekuzviitira. Izvi zvinogona kukuita kuti uwedzere kudya zvakare kune yako inotevera kudya, uye kukonzera yakaderera ropa shuga kana iwe uri panjodzi nazvo. Ita nepaunogona napo kuchengetedza purogiramu yako. Idya nguva dzose, gara uine hydrated, tarisa yako mashuga eropa kazhinji, uye tora mishonga yako senguva dzose. Unodzoka mumuitiro pasina nguva.