Tanga Nhasi
Imwe yezvinetso zvakakura zvechirwere cheshuga ndeyokuziva kuti ungazvibatanidza sei muupenyu hwako hunotyisa. Kutarisira zuva rako nezuva kune zvakaoma, bhizimusi remazororo - mapato, kutenga, kudya kwemanheru, uye zviitiko zvinogona kukusiya iwe uchinetseka, wakarasika, uye uchinetseka. Kunyanya kuora mwoyo kunogona kukanganisa uremu hwako nekugadzikana kwehuga. Zvakakosha kudzidza kuti kuronga sei chirwere cheshuga pamwe nemabasa ako nenguva.
Nenguva isipi, ndakabvunza Susan Weiner, 2015 AADE Diabetes Mudzidzisi wegore (American Association of Diabetes Educators) uye munyori wenhengo yeThe Complete Diabetes Organizer: Nhungamiro Yenyu Dzakanyanya Kudzvinyirira uye Inotapukisa Diabetes Upenyu kuti titendere mune dzimwe zvakavanzika zvake.
Mubvunzo: Ndeipi nzira yakanakisisa yekuronga chirwere cheshuga munguva yezororo?
A. Iko kunoratidzika kunge kusingaperi "ku-kuita" mazita kubva kuHalloween kusvika kune Zuva reMutsva Idzva. Uine mazano mashomanana ekuronga, iwe unogona kuramba uchibudirira kubata chirwere chako cheshuga munguva yehesi yezororo.
- Ita tenzi wezororo kuti unyore. Gadzira urongwa hwezvinhu zvose zvaunoda uye unofanirwa kuita uye kuti uite kwegore rezororo. Nyora mabasa ako mubhuku rekunyorera, mune zvinyorwa zvezvikamu zvefoni yako yakanaka kana pane imwe purogiramu . Kuita "chirwere chepfungwa" kunotora "kukuyeuka kunze kwekuyeuka" nekukuchengetedza iwe kutonga mabasa ako uye chirwere cheshuga.
- Shandisa karenda . Ita kuti iwe uite-kunyora mumabasa maduku. Nyora basa rimwe nerimwe mukerenda yako. Shandisa kunze uye chengeta basa rimwe nerimwe sezvo rakapedzwa.
- Nguva dzose rongoronga mberi. Ita nguva yako yekutengesa kutenga chero nguva iyo yakakodzera. Ita uye ugoita mazororo ako kwemavhiki asati apera. Iwe uchafara uchiita.
- Bvisa kunze kwemafutter ako akawandisa. Imba yakasununguka yemusha ichakubvumira kuti uzorore uye uwane nzvimbo yezvose zvaunoda munguva dzezororo.
- Kumbira rubatsiro. Hapana chikonzero chekuita zvose. Kumbira kubatsirwa nekugadzirira kudya kana kutenga. Kazhinji yenguva neshamwari uye shamwari dzichagona kubatsira kana vaziva kuti vanodikanwa.
Q. Ungakurudzira here kuti vanhu vatore chiduku-duku kubva kune chirwere cheshuga?
A. Chirwere cheshuga chinogona kunzwa sechinhu chose chinopedza uye chisingaiti. Izvo ne 24-7. Kutaura chokwadi, haungatombovi nezororo kubva kune chirwere cheshuga pasina migumisiro. Asi, kana iwe uchinzwa uchipiswa kana kuti uchinetseka nechirwere cheshuga chezuva nezuva "ku-kuita" urongwa, pane nzira mbiri dzekuwana zororo.
- Itai mazano ekugadzirira muzuva renyu. Nokugadziriswa pamwe chete nedzimwe nzira dzinotaurwa pamusoro apa, unogona kuita zvakawanda zvezvinhu zvaunofanira "kuita-" kuitira kuti uve nenguva yakawanda yekuita zvinhu zvaunoda kuita. Uye yeuka kuzvipira iwe pabasa rakaitwa zvakanaka. Iwe unogona kufara kufamba neshamwari kana mafirimu paunoita mabasa ako ezuva nezuva.
- Itai kuti muzvidikanwi zvemwaka. Iwe unogona kuva nechidimbu chemainini Marita Marita velvet chikafu kana amai vako vanozivikanwa mbatata latkes. Zvokudya chikamu chinokosha chemwaka wezororo, saka unakidzwe usina mhosva. Ingodya chete nekuenzanisa uye kuronga zvokudya zvako kudya mukati memaitiro aya anokosha zvakakodzera. Ndinofungidzira iwe unogona kudana izvi kutora "mini-break" kubva kune chirwere chako cheshuga chinowedzera kudya mitezo, nokuti izvi ndizvo zvokudya iwe haungadyi zvimwe zvegore.
Mubvunzo: Unokurudzira sei vanhu vane chirwere cheshuga kunonyanya kukoshesa panguva dzezororo kuitira kuti vagone kuita zvinhu vasingakanganwi ivo pachavo?
A. Sezvakaoma sezvingave kwauri, ita utano hwako kutanga. Kana iwe usiri kuzvitarisira iwe, hausi kuzonzwa zvakanakisisa zvako, uye mazororo anova mutoro pane chimwe chinhu chaunofarira. Saka ramba uchifamba nemisimboti. Tsamba shomanana:
- Ramba uchiedza shuga yako yeropa kakawanda. Kufungidzira ma-carbohydrates kune zvimwe zvekudya zvezororo zvinogona kunge zvisiri nyore. Kuedza kwako kuwedzerwa nekuedzwa kwehuga yeropa kunogona kubatsira kuti uite "guessing" kana zvasvika pakusanganisa kwecarb uye mazororo anobata.
- Ronga kudya zvokudya zvako uye zvinotapira panguva yakakodzera paunoenda kunotenga. Takura nguva yako yekukurumidza inotora magasi ehydrohydrates newe pamwe chete nemari yako yekuedza kana iwe uchange uri kunze kwekutenga zuva rose.
- Usanyara . Kumbira mutori wako chero mibvunzo yaunayo pamusoro pemenyu. Kana iwe usinganzwi wakasununguka kuita izvozvo, tora appetizer ine utano semupiro wako kumutambo. Iwe uchaziva kuti une chimwe chinhu chaunogona kufara nacho.
- Ronga kuti ugare wakasimba mumuviri. Ita zuva rekarenda yebasa raunogara uchiita, kunyange kana riri kufamba mall.
- Tarisa doro rako. Nezviitiko zvose zvezororo uye zviitiko, zviri nyore kudarika-kufara.
Mubvunzo: Ndeipi iyo nzira yakanakisisa yekugadzirisa dambudziko munguva ino?
A. Gara uine chirwere chako cheshuga. Kusiyana kwepurogiramu yeropa kunogona kuwedzere kudzvinyirira munguva dzezororo. Ramba uchifunga nezvemhuri, shamwari neshamwari dzinokosha muupenyu hwako. Pemberera zvinorehwa nezororo-nei zvichikosha kwauri.
Kana iwe uchida chimwe chinhu, zvizvipira munguva dzezororo. Iwe uchanzwa wakakura uye unobatsira mumwe munhu ari kushaiwa.
Mubvunzo: Zvakakosha here kuwana rubatsiro rwekudzivirira kupisa?
A. Zvechokwadi. Panguva yezororo, isu tinowanzopedza nekuita zvinhu zvose zvakaitwa. Nguva dzose yeuka kuzviisa iwe pamusoro pekunyorwa kwakakosha. Ramba uchiita basa rako uye mishonga yako sezvaunorayirwa. Tora nguva pfupi iri munzvimbo yako yakanyarara uye udzidze kufema kwakadzika, teerera mimhanzi, kana kuti unakidzwe nemhepo yakachena. Ita chero chaunoda kuita kuti uzvidzore zvakare kuitira kuti iwe unakidzwe nehotera yako.
Edza kudzivirira shuga yekushushikana kana uchida. Tsvaga mhuri yako kuti ikubatsire kunze kwezvaiitwa zvezororo uye mabasa anogara achiita. Uye kana mumwe munhu achikupai kuti auye nechinwa kuhotera yako yekutora, kana kutora chipo muchitoro, kana kutyaira mwana kumutambo wemutambo, kana kufamba nechipfuwo chako ... uende navo pane chipo.
Nezve munyori wevaeni:
Susan Weiner ndiye 2015 American Association yeSaabetes Educators (AADE) Chirwere cheshuga Mudzidzisi wegore, uye uyo akagamuchira 2014 Anonzi Alumna Award kubva kuSUNY Oneonta. Akabatanidza vhidhiyo (Spry 2013). Akangobva kuvhota mumwe wevatatu gumi vane chirwere cheshuga chekudya nehutano ne iVillage.com. Susan ndiye mutungamiri wezvokurapa wealthline.com uye ari pazano rehutano hwemasangano akawanda eeshuga. Susan akawana dhigirii yake chechikoro pakushandisa physiology uye kudya kunovaka muviri kubva Columbia University.