Khetha iindlela zokuphila ezilula ngokulungiswa ngokukhawuleza
Akuqhelekanga ukuba abantu bafumane ubunzima xa bethatha imithi ethile esetyenziselwa ukhathaza i-bipolar disorder. Ukufumana inzuzo yoxinzelelo lweMithi ngenye yeempembelelo eziqhelekileyo zokusetyenziswa kweziyobisi ze-psychotropic. Inokubeka umntu kwindawo ekulawuleni kungekuphela kwemizwa yodwa kodwa ubunzima bomntu, ngokunjalo.
Kukho iindlela eziphambili zokujongana nale nto.
Ekugqibeleni, isicwangciso sokutya kufuneka sisungulwe kwiiprogram zokuzilolonga okanye ngokunciphisa kakhulu ukutya. Kungakumbi ngokujonga ukutya okunomsoco njengenxalenye yomzamo wonke wokuphucula impilo yakho. Umzimba kunye nengqondo zidlala inxaxheba kwindlela olawula ngayo ingxaki yakho ye-bipolar kwaye, ngokujonga unyango ngokupheleleyo, ulahlekelwa ngumzimba kwaye uzive ungcono ngaphandle kokulahla impilo yakho.
Nazi ezinye iindlela zokwenza oku:
Gcina Umkhondo weeKalori zakho
Isenzo esilula sokubala iekhalori sinokukunceda ukuba uqondisise kangcono nje ukuba ungadli kangakanani kodwa kukuphi na oko udlayo. Oku akusiphakamisi ukuba iinkqubo zokulahlekelwa kwesisindo kufuneka zisekelwe kuphela kumanani; kunoko kufanele kube yindlela ekufumaneni ngayo ulwazi malunga nendlela imikhwa ethile inokuba negalelo ngayo inzuzo yokunyusa.
Ngaphandle kokubala iikhalori, unokugcina umkhondo wenkcazelo yesondlo ngokutya odlayo. Kukho izixhobo ezininzi ze-intanethi ezinokukunceda, kubandakanywa nokubala okunomsocoko we-intanethi ephethwe kwaye igcinwe yiSebe lezoLimo laseMerika.
Yidla ngakumbi iFiber
Iintlobo zokutya ozidlayo njengento efana ne-caloric yakho. Kule nto, gxininisa ukutya okucebile kwifiber. I-Fiber iyisithako esibalulekileyo kwiprogram yokulahlekelwa kwesisindo njengoko igcina isilonda sakho rhoqo, sigcine uziva ugcwele ixesha elide, kwaye ikugcina ungakwazi ukuguquka kwempendulo yakho ye-insulin.
Ngokwenza njalo, umzimba wakho ugcina i-fat fat, kwaye uzive ungcono.
Gxininisa kwifayibha e-viscous efunyenwe kwizinto zokutya ezifana neembotyi (izityalo), imbewu yefelk, i-asparagus, ihluma ze-brussels, kunye nama-oats. Yenza njalo njengenxalenye yokutya okunokulinganisela ngelixa uyanciphisa ukungenisa kwakho ukutya okubomvu kunye noshukela ococekileyo.
Khetha ulawulo lweSahlulo ngaphezu kweMveliso e-Low-Fat
Ngonaxa ukutya ukutya okuncinci kukuncinci, akufanele kube yinto ekujoliswe kuyo kwenkqubo yokulahlekelwa kwesisindo. Enyanisweni, abaninzi ababizwa ngokuthi "i-fat-fat" iimveliso banokuphela kokuba neeshukela ezide kakhulu zabo.
Kunoko, gxininisa ubungakanani besahlulo. Oku akusikuncedi kuphela ukunciphisa iikhalori, kunokunyusa ulwazi lwakho malunga nokuba uzalisekile. Izihlandlo ezininzi, ukuba ne-plate enkulu yokutya phambi kwethu yinto esiziva sibophekile ukuba siyidle, nangona sele sele sigcwele.
Ukongeza kwimilinganiselo yokutya, qaphela ukuba udla ngokukhawuleza. Uphando lubonisile ukuba kuthatha imizuzu engama-20 ngomlinganiselo wengqondo yakho ukufumana isigidimi sokuthi isisu sakho sigcwele. Ngoko thabatha ixesha lakho, fakela ifom yakho phakathi kokubamba, kwaye ugweme umkhwa wokukhupha ukutya kwakho phantsi. Ngokutya ngokukhawuleza, unokuqonda ukuba sele uwanele nangaphambi kokugqiba isitya sakho.
Yiba Nengqiqo Xa Ukhetha Ukusetyenziswa Kweekhalori
Ulibale i-zero-calorie "yokutya" iziphuzo ezizaliswe ziishukela zokufakelwa.
Gxininisa endaweni yokuphuza i-calorie-free free which will keep you hydrated kwaye usalinga ilanga lakho. Zama ukuthatha indawo yokuphuza iziphuzo ezithambileyo kunye namajelo ase-high-fructose kunye ne-seltzer, amanzi adibeneyo, okanye i-club soda ifaka ikhukhamba, i-mint, i-strawberry, i-watermelon, okanye i-citrus slices.
Iziphuzo ze-caffeinated, kufaka nekhofi, kufuneka ziphetshwe njengoko zingenayo kuphela isiphumo se-diuretic (esinganikeli nto ngendlela yokutya kwangempela yokulahleka), zenza njengento ekhuthazayo enokuthi ikhusele iimpawu ezithile ze-bipolar. Endaweni yoko, khetha ikhofi ye-decaffeinated okanye iindidi ezahlukeneyo ze-caffeine.
Ukunciphisa Ukutywa Kwakho
Ukunyuselwa kwiprogram yinkqubo yokulahlekelwa kwesisindo sokubulala ngenxa yokuba iqhutywe ngaphantsi kwindlala kunye nangakumbi.
Ngaloo ndlela, siza kufuthi siqiniseke ukuba "siya kwenza umehluko" kwizidlo zethu eziqhelekileyo, kodwa akusebenzi ngokwenene. Ukuze ukwazi ukunqanda umkhwa wokutya, awusoze wathwala ngokupheleleyo umthwalo wokulahlekelwa kwesisindo.
Umgaqo olula yilo: thintela ukutya xa ungelambile ngokwenene. Xa ufuna i-snack ukuze ufike phezu kwe-hump, khetha into enempilo kwaye igcwele i-fiber. Okanye, nokuba bhetele, zama iiglasi zamanzi okanye itiye ye-herbal uze ubone ukuba oko kunceda. Ixesha elininzi, silahleka ukulamba indlala, kunye neglasi yamanzi inokuba yinto efunekayo yonk 'ukwanelisa i-pang.
Ukuba awukwazi ukufumana ukukhanga kwintlanzi engqondweni yakho, zama ukuxubha amazinyo akho. Kubonakala kukukhohlisa ukusebenzela abantu abaninzi, kuvuselela i-taste buds ngaphandle kokuthabatha iikhalori ezingenagunya.
Ungaze uthenge ngesisu esipheleleyo
Indlela eyona ndlela engcono yokuphepha ukutyhulwa komzimba kukuba ungathengi ukutya okutyiwayo. Kwaye indlela eyona ndlela ilungele ukwenza oku kukuze ungathengi ulambile. Ukuba uhamba kwivenkile emva kokutya okupheleleyo, okwanelisayo okanye isidlo sasemini, awuyi kuba lula ukufikelela kuloo ngxowa ye-chips okanye ibhokisi yekhukhi. Ngoko qhinga kwaye cwangcisa ngaphambi kokuthenga nge:
- Ukuhlanganisa uluhlu oludityanisiweyo lokuthenga
- Ungalokothi uphumelele kuloluhlu
- Ukucwangcisa ukuthenga ukutya ngokufanelekileyo emva kokutya okunelisayo