Ngivula uchungechunge lwezikhala zokuthi ungasigwema kanjani isifo sohlangothi, ngibhale ezimbalwa zezinto eziyinhloko esingazilawula. Manje ngizokutshela kabanzi mayelana nomunye wabo. Futhi ngithanda ukuqala ngesisindo eseqile.
Lapho sicabanga ngokuncipha, isisusa sethu esiyinhloko imvamisa isifiso sokubukeka kahle kakhulu. Kuyaqabukela sicabange ukuthi ukukhuluphala ngokweqile kuyingozi enkulu empilweni yethu, ikakhulukazi ohlelweni lwezinhliziyo. Kungakho ukugcina isisindo somzimba esifanele kungenye yezinto ezibalulekile ekuvikeleni unhlangothi.
Amakhilogremu athe xaxa esihlala “siwaphatha” anyusa umthwalo ohlelweni lokujikeleza kwegazi. Lokhu kungaholela kuphi? Umfutho wegazi ophakeme, isifo sikashukela kanye ne-cholesterol ephezulu yizimbangela ezinkulu zesifo sohlangothi. Futhi lapho ufuna ukunciphisa isisindo, khuthazwa ngumqondo wokuthi ngisho nokuncipha kwesisindo - 5-10% - kuzosiza ukunciphisa umfutho wegazi nezinye izinto zesifo sohlangothi.
Angiyena umsekeli wokudla futhi ngiyaqiniseka ukuthi isisindo esinempilo kufanele sigcinwe njalo, futhi ngenxa yalokhu udinga ukudla okulungile, ukuhambisa, ukulala ngokwanele. Akunzima kangako uma wethula imikhuba embalwa empilweni yakho yansuku zonke.
Gwema ushukela ongeziwe namakhalori angahleliwe. I-latte esendleleni eya emsebenzini, indawo yokudla njengokudla okulula, isikhwama sejusi yezithelo emotweni - wonke lawa amakhalori angenalutho angahleliwe aqeda yonke imizamo yakho yokwehlisa isisindo. Zilahle ngokuthanda itiye eliluhlaza elingenashukela, ukhokho, i-chicory, ama-smoothies emifino, futhi ungaziqabula phakathi kokudla ngamantongomane, amajikijolo, izithelo ezomisiwe. Khetha kulezi zinketho zokudla okulula okunempilo.
Hambisa njalo. Ngokusobala, udinga ukuzivocavoca ukuze unciphise isisindo. Kepha noma ngabe uyakwazi ukugijima epaki namuhla noma cha, yenza noma yini edingekayo ukuze uthole okuhle osukwini lwakho. Ungakwenza noma ngabe usebenza ehhovisi: nayi eminye imibono yokuthi ungakwenza kanjani. Zama ukungahlali isikhathi eside: ngithole izizathu ezinhle zokuphuma esihlalweni njalo ngehora okungenani imizuzu embalwa.
Thola ukulala ngokwanele. Kunezizathu eziningi zokulala ngokwanele. Futhi, kubonakala sengathi, akuyona neyodwa yokuzincisha ubuthongo! Futhi uma wehlisa isisindo noma ufuna ukugcina isisindo sakho esikahle, ukulala okunempilo okuzwakalayo kuyadingeka nje: ngeke kuvumele kuphela umzimba ukuthi ululame (ngasendleleni, amakhilogremu athe xaxa futhi uyahamba ulele), kepha futhi kuyakuvikela kusuka ekufiseni amaswidi namabhanisi. Ngemuva kwakho konke, uma ungalali ngokwanele, awunawo amandla anele - futhi ufinyelela ngokuzenzakalela ama-carbs asheshayo ukugcwalisa ukutholakala kwawo. Kepha ngoba ziyashesha, okuholela ekugxumeni okubukhali futhi kwehle emazingeni kashukela, kepha akusho ukusutha. Ngakho ulambile futhi.
Yidla ukudla okuphelele. Ukudla okungalungisiwe (izithelo, imifino, okusanhlamvu okuphelele) kugcwele amavithamini, amaminerali kanye nefayibha. Zigaywa kancane kancane, zikunikeza umuzwa wokugcwala.