Malangizo Othandizira Kuthetsa Kusuta Kwa Shuga

Kusuta shuga

Kuledzera ndi vuto lalikulu lomwe anthu ambiri, akulu ndi ana omwe amavutika nalo. Zambiri kuposa momwe mungaganizire ndipo izi zimaika pachiwopsezo chachikulu chaumoyo. Idyani shuga mopitirira muyeso ndi chimodzi mwa zifukwa zazikulu za kunenepa kwambiri. Koma imakhudzanso matenda akulu monga khansa, matenda ashuga komanso mavuto amtima, mwa ena.

Kuchotsa shuga wazakudya kwathunthu ndizosatheka, chifukwa ndichinthu chomwe chimapezeka mwazakudya zambiri. Komabe, shuga wa zipatso alibe chochita, mwachitsanzo, ndi shuga woyengedwa Muli zinthu zambiri zopangidwa zomwe zimapangidwa. Munthawi yam'mbuyomu, chinthu chomwe chilibe zakudya zopatsa thanzi motero sichofunikira thupi lathu.

Zizolowezi zathanzi zothetsa kusuta

Kuthetsa kusuta kwa shuga sikophweka, koma ndikulakalaka pang'ono ndikuphatikizira kusintha pang'ono pazakudya, ndizotheka. Kudya moyenera kumakuthandizani kukhala ndi thanzi labwino, chifukwa mudzakhala olimbana ndi matenda. Chifukwa chake, musaphonye malangizo otsatirawa kuti muchepetse kwambiri kudya shuga.

Msuzi wathanzi wathanzi

Zonona za tsiku

Kuchoka pa khofi wa shuga kupita ku chilengedwe sikungakhale kosavuta ndipo ngati mutayesa, mwina mutha kusiya posachedwa. Zomwezi zimachitikanso ndi zinthu zina zomwe nthawi zambiri zimatengedwa ndi shuga, monga mikate yopanga, yogurts kapena infusions, pakati pa ena. Ubwino ndikuti pali zosiyana zotsekemera zotsekemera ndi zomwe mutha kutsekemera m'njira yabwinobwino.

  • Makhalidwe: Amachokera ku zakudya zosiyanasiyana monga chimanga kapena bowa, alibe makilogalamu ndipo siowopsa kwa mano.
  • Madeti: Phala la tsiku ndiye njira yabwino kwambiri ngati mukufuna kukonza zotsekemera zokometsera, chifukwa mukakhala ndi zocheperako mumamva kukoma kwambiri. Komabe, masiku ali nawo shuga wambiri ndi ma calorie ambiri, kotero muyenera kuwadya pang'ono.
  • Stevia: Wosunga shuga uyu alibe kalori, sichiwononga mano ndipo sichisintha kuchuluka kwa shuga m'mwazi. Chifukwa chake ndi njira yabwino ngakhale kwa anthu omwe ali ndi matenda monga matenda ashuga.

Sankhani zakudya zachilengedwe

Zinthu zambiri zamzitini ndi zopangidwa zili ndi shuga wambiri pakati pazigawo zake. Chifukwa chake, njira yabwino kwambiri munthawi zonse ndikusankha chakudyachi muchikhalidwe chake. Pewani chakudya chophika kale, chakudya chachisanu, zinthu zamzitini ndikulanda chakudya. Kukonzekera chakudya kunyumba kumakuthandizani kuti muziwongolera zomwe mumadya, osafunikira kutenga zinthu zowopsa monga shuga.

Chotsani zakumwa zotsekemera

Zakumwa zotsekemera, monga zakumwa zozizilitsa kukhosi, timadziti ta m'mapaketi kapena khofi wotsekemera, ndiye gwero lalikulu la shuga woyengedwa mwa anthu omwe ali ndi vuto losuta. Njira yabwino kwambiri mulimonsemo ndi madzi, omwe mutha kumwa osowa ngati angakuthandizeni kuthana ndi nkhawa zakusowa kwa shuga. Onjezerani zipatso zachisanu kapena zotsekemera pang'ono, kotero kusinthaku sikungakhale kwadzidzidzi kwambiri.

Sinthani nkhawa

Yoga ndi kusinkhasinkha

Nthawi zina thupi lokha limakhala mdani wamkulu wa iwo eni, monga zilili pano. Cortisol, ndi chiyani mahomoni opanikizika, amayambitsa njala ndipo amathandizira kusungira mafuta. Mukakhala ndi nkhawa, muyenera kuyang'ana njira zina monga kupuma, kuti muchepetse milingo ndikupewa kupanga cortisol.

Dziwani za vuto lanu kuti muthe kulimbana nalo

Kuzindikira kuledzera sikophweka, mosasamala kanthu za mtundu wa mankhwala omwe amachititsa kusuta. Koma palibe njira yolimbana nayo, ngati sichoncho poganiza kuti pali vuto lenileni. Ngati lingaliro lakuletsa shuga limakupangitsani kukhala ndi nkhawa, mwina mumakhala osokoneza bongo, monganso anthu ambiri omwe sadziwa zavutoli.

Kusiya shuga, kapena kuchepetsa kumwa kwake, ndi nkhani yazaumoyo munthawi yochepa komanso yayitali. Ndi izi kusintha kwakung'ono ndi mphamvu zanu zonse, mutha kuchotsa kudalira uku.


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

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  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
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  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.