Ekuphishekeleni imisipha eqinile, ngaphezu kokugxila ekuzivocavoca umzimba, udinga futhi ukunaka ukudla kwakho kanye nemikhuba yokuphila.

Nazi izinto ezingu-8 okungafanele uzithinte ukuze uvikele kangcono impilo yemisipha yakho.

1️⃣ Iziphuzo ezinoshukela omningi: Ushukela oseziphuzweni ezinoshukela omningi ungabangela ukuthi amazinga e-insulin akhuphuke, okuvimbela ukukhiqizwa komzimba kwe-hormone yokukhula, ethinta ukukhula kwemisipha.

2️⃣ Ukudla okungenamsoco: Inkukhu ethosiwe, ama-hamburgers, ama-French fries, i-pizza nokunye ukudla okungenamsoco kuqukethe ama-trans fatty acid amaningi, ama-calories nawo aphakeme kakhulu, azokhuphula amafutha omzimba, athinte ukukhula kwemisipha.

3️⃣ Ukuntuleka kokulala: Ukuntuleka kokulala kuzoholela ekukhuleni kwe-hormone enganele ekhiqizwe umzimba, kuthinte ukukhula nokulungiswa kwemisipha, futhi ukuguga komzimba kuzosheshisa.

4️⃣ Utshwala: Utshwala buphazamisa ukusebenza kwesibindi, buphazamise ukumuncwa komzimba kwezakhamzimba kanye nokuphuma kwamahomoni okukhula, ngaleyo ndlela kuphazamise ukukhula kwemisipha. Utshwala buphinde bube yi-diuretic ekugcina uphelelwe amanzi emzimbeni, okuyinto embi kumetabolism yakho.

5️⃣ Ukuntuleka kwamaprotheni: Amaprotheni angumthombo obalulekile wokukhula kwemisipha, futhi ukuntuleka kwamaprotheni kungabangela ukuvinjelwa kokukhula kwemisipha. Imithombo emihle yamaprotheni ingatholakala emaqandeni, emikhiqizweni yobisi, enyameni engenamafutha, emabeleni enkukhu nasezinhlanzini.

6️⃣ Ukushoda kwe-vitamin D: I-Vitamin D isiza umzimba ukumunca i-calcium, futhi ukuntuleka kwe-vitamin D kungathinta ukukhula nokulungisa kwemisipha. Ngakho-ke, uma ufuna ukukhulisa imisipha, udinga ukunaka izithako ze-vitamin D.

7️⃣ isinkwa esimhlophe: Ngemva kokucubungula okuningi, isinkwa esimhlophe silahlekelwe imisoco eningi kanye ne-fiber, futhi kulula ukubangela ukwanda kwe-insulin nokuqoqwa kwamafutha, okungahambisani nokwakhiwa kwemisipha nokunciphisa amafutha. Ngakho-ke, kunconywa ukuba udle isinkwa esincane esimhlophe, ungashintsha isinkwa sikakolweni, irayisi elinsundu namanye ama-carbohydrate ayinkimbinkimbi.

8️⃣ iziphuzo zezemidlalo: ungakholwa ukuthi iziphuzo zemidlalo emakethe, ezinye iziphuzo azinawo ama-kilojoule aphansi, ibhodlela leziphuzo ezithuthukisa i-electrolyte ngokuvamile liqukethe inqwaba yamagremu kashukela, kuyanconywa ukuthi uphuze amanzi alula, ukuze gwema ukudla ushukela ngokweqile.

Izinto ezingenhla ze-8 akufanele zithintwe, sidinga ukunaka futhi sigweme ekuphileni kwansuku zonke ukuze sivikele impilo yethu yemisipha nokukhula.