Ngati pali chilakolako cha maswiti, ndiye kuti thupi likusowa chinachake. Zilakolako nthawi zambiri zimayamba chifukwa cha kusowa kwa zakudya, koma zimatha kuwoneka chifukwa chamalingaliro. Kuti mugonjetse chizolowezi cha maswiti, choyamba muyenera kuyang'ana pazakudya zabwino zazachilengedwe, zathanzi. Tikamadya zakudya zathanzi komanso zatsopano, m'pamenenso matupi athu amapeza zomanga thupi - komanso timalakalaka maswiti ochepa.
Onani malangizo a 10 osavuta kuti muchepetse zilakolako za shuga.
1. Idyani zakudya zomwe zili ndi magnesium yambiri
Izi ndi masamba a masamba akuda, nyemba za koko, mtedza ndi njere, mpunga wabulauni, quinoa, ndi mapeyala. Zilakolako zotsekemera zimatha kukhala chifukwa cha kuchepa kwa magnesium m'thupi.
2. Sankhani zakudya zokhala ndi chromium
Musaiwale broccoli, mbatata, maapulo, mbewu zonse, ndi mazira achilengedwe. Chromium imayang'anira shuga ndi cholesterol ndikuchepetsa kufunikira kwa maswiti.
3. Samalani zakudya zomwe zili ndi zinki
Zinc imapezeka mochuluka mu mbewu zonse, nthanga za dzungu, mtedza wa ku Brazil, mazira achilengedwe, ndi oyster. Zinc ndiyofunikira pakupanga insulini, ndipo kuperewera kungakupangitseni kukhumba maswiti.
4. Onjezani sinamoni, nutmeg ndi cardamom pazakudya zanu
Zonunkhira izi sizimangotsekemera chakudya chanu mwachilengedwe, komanso zimathandizira kuti shuga m'magazi asamayende bwino komanso kuchepetsa kusuta.
5. Idyani zakudya zofufumitsa
Yambani kudya masamba okazinga. Zakudya za acidic zimathandizira mwachilengedwe kuchepetsa zilakolako za shuga ndipo nthawi yomweyo zimakhala ndi ma probiotics omwe amathandizira kuti chakudya chizikhala bwino.
6. Onetsetsani Kuti Mukupereka Mafuta Athanzi
Amakudzazani ndikuthandizira kuti shuga m'magazi anu akhale okhazikika. Mafuta athanzi amapezeka mu mapeyala, mtedza ndi mbewu, kokonati ndi mafuta a azitona, werengani zambiri zamafuta apa. Yesani kuwonjezera mafuta a kokonati ku zakudya zanu. Ndiwo gwero la mafuta abwino okhutitsidwa omwe timafunikira. Mukhoza kuphika ndi mafuta a kokonati (masamba a mphodza, ntchito muzophika) kapena kuwonjezera ku smoothies.
7. Chepetsani kumwa mowa wa khofi, mowa, ndi zakudya zosinthidwa
Kafeini ndi mowa zimatulutsa madzi m'thupi ndipo zimatha kuyambitsa kuchepa kwa mchere. Zakudya zokonzedwa sizongowonjezera shuga, komanso mchere wambiri, womwe umayambitsanso chilakolako cha shuga. Komabe, musapitirire monyanyira. Nthawi zina mumatha kugula kapu ya khofi kapena kapu ya vinyo. Kudziletsa n’kofunika.
8. Idyani viniga wosayengedwa (“yaiwisi”) wa apulo cider
Popeza apulo cider viniga amathandizira kusunga yisiti ndi mabakiteriya m'matumbo omwe amafunikira shuga kuti adye, angathandize kuchepetsa zofunika za shuga. Onjezani supuni imodzi ya viniga ku kapu yanu yam'mawa yamadzi. Ndimachita izi pafupipafupi pogwiritsa ntchito viniga wa apulo cider.
9. Muzigona mokwanira komanso kuchita masewera olimbitsa thupi nthawi zonse
Tikatopa, nthawi zambiri timadya maswiti. Kuchita masewera olimbitsa thupi nthawi zonse komanso kugona mokwanira kumalimbikitsa komanso kumachepetsa nkhawa. Ndikudziwa motsimikiza kuti ngati sindigona mokwanira, ndimaganizira za maswiti tsiku lonse.
10. Sinthani kupsinjika ndi malingaliro
Gwiritsani ntchito nthawi yambiri pazinthu zomwe zimadyetsa thupi lanu, malingaliro anu ndi moyo wanu, ndipo kumbukirani kuti kupsinjika maganizo sikumayambitsidwa ndi zinthu zakunja, koma ndi momwe timaonera zochitika pamoyo.