Ekusukeleni izihlunu ezomeleleyo, ukongeza ekugxileni kwimithambo yomzimba, kuya kufuneka ukuba unikele ingqalelo kwindlela otya ngayo kunye nendlela yokuphila.

Nazi izinto ezisi-8 ongafanele uzichukumise ukukhusela ngcono impilo yemisipha yakho.

1️⃣ Iziselo ezineswekile ephezulu: Iswekile kwiziselo ezikwiswekile ephezulu inokubangela ukunyuka kwe-insulin, nto leyo ethintela ukuveliswa komzimba kwehomoni yokukhula, echaphazela ukukhula kwezihlunu.

2️⃣ Ukutya okungenamsoco: Inkukhu eqhotsiweyo, iihambhega, iifries zaseFransi, i-pizza kunye nokunye ukutya okungenamsoco kuqulethe i-trans fatty acids eninzi, iikhalori nazo ziphezulu kakhulu, eziya kwandisa umthamo wamafutha omzimba, zichaphazela ukukhula kwezihlunu.

3️⃣ ukungabikho kokulala: Ukungabikho kokulala kuya kukhokelela ekukhuleni okunganeleyo kwehomoni efihliweyo ngumzimba, echaphazela ukukhula kwemisipha kunye nokulungiswa, kwaye ukuguga komzimba kuya kukhawuleziswa.

I-4️⃣ Utywala: Utywala buchaphazela ukusebenza kwe-metabolic yesibindi, kuchaphazela ukufunxa umzimba kwezondlo kunye nokukhuselwa kwehomoni yokukhula, ngaloo ndlela kuchaphazela ukukhula kwemisipha. Utywala bukwayinto yomchamo okugcina uphelelwe ngamanzi emzimbeni, nto leyo engalunganga kwimetabolism yakho.

I-5️⃣ Ukungabikho kweprotheyini: Iprotheni iyisondlo esibalulekileyo sokukhula kwemisipha, kunye nokungabikho kweprotheni kunokubangela ukukhawulelwa kokukhula kwemisipha. Umthombo ofanelekileyo weprotheyini unokufumaneka kumaqanda, kwimveliso yobisi, kwinyama ebhityileyo, kumabele enkuku nakwintlanzi.

6️⃣ Ukungabikho kwe-vitamin D: I-Vitamin D inceda umzimba ukuba uthathe i-calcium, kwaye ukungabikho kwe-vitamin D kunokuchaphazela ukukhula kwemisipha kunye nokulungiswa. Ngoko ke, ukuba ufuna ukukhulisa izihlunu, kufuneka ubeke ingqalelo kwizongezelelo ze-vitamin D.

I-7️⃣ isonka esimhlophe: Emva kokucutshungulwa okuninzi, isonka esimhlophe silahlekelwe izondlo ezininzi kunye nefiber, kwaye kulula ukubangela ukwanda kwe-insulin kunye nokuqokelela kwamafutha, okungenakulungelelaniswa nokwakhiwa kwemisipha kunye nokunciphisa amafutha. Ngoko ke, kucetyiswa ukuba udle isonka esimhlophe esingaphantsi, ungatshintsha kwisonka sengqolowa, irayisi emdaka kunye nezinye iicarbohydrate eziyinkimbinkimbi.

8️⃣ iziselo zezemidlalo: sukukholelwa ukuba iziselo zemidlalo kwimarike, ezinye iziselo azikho kwiikhalori eziphantsi, ibhotile yesiselo e-electrolyte-enhancing ubukhulu becala ineegram ezininzi zeswekile, kuyacetyiswa ukuba usele amanzi alula, ukuze kuphephe ukutya kakhulu iswekile.

Izinto ezingasentla ze-8 akufanele zichukunyiswe, kufuneka sinikele ingqalelo kwaye siphephe kubomi bemihla ngemihla ukukhusela impilo yethu yemisipha kunye nokukhula.