Torrenting takes in mind that everyone in the swarm is seeding at least 1:1 ratio or more.
Keeping that in mind, the best way is to seed as fast as you can without you having any problems with it until you reach your ratio.
Reasoning behind this
If the swarm is not healthy, there are only few people and thus upload is not quick anymay. They'll download what they need and you don't reach your share ratio.
Now, when the swarm is healthy, a fast upload means more seeders arrive quickly and thus people get the files quicker. If there are a lot of seeders in the swarm, and you aim at a slower but longer upload, it may actually happen that at a certain point everyone got the file and you're not ever reaching that ratio. There's no fairness in choosing to do a slow upload while you can do a fast one too. Doing a fast one means someone else is seeding quicker, so the whole swarm gets the file sooner and the swarm gets healthier. Besides, you'll be done quicker.
So my recommendation is: seed as fast as you can without it harming your own internet activities. You can still have a fast upload yet limit the amount of connections.