U batla likhetho tse ntle ka ho fetisisa tsa tai ha u na le lefu la tsoekere? U batla lino-mapholi tse bolokang lintho li le bonolo ebile li bolokehile. Lithako tse ka sehloohong ke tsena: Libiri tsa makotikoting, veine e omisitsoeng, li-spirit, li-hard seltzers, biri tse bobebe, champagne, vodka soda, gin le tonic, tequila le whisky. Lijo tsena li na le lik'habohaedreite tse fokolang le tsoekere. Li u thusa ho laola tsoekere ea mali hamolemo. Khetha likhetho tse tlase tsa ABV, 'me u ka natefeloa ke seno ntle le ho tšoenyeha.
Lintlha tsa bohlokoa
Khetha lino tse nang le tsoekere e nyane le lik'habohaedreite tse kang li-spirit, veine e ommeng, libiri tse bobebe, le li-seltzers tse thata. Lino tsena li thusa ho boloka tsoekere ea mali e tsitsitse.
Kamehla sheba lileibole tsa li-carbs le tsoekere. Sena se u thusa ho qoba tsoekere e patiloeng e ka etsang hore tsoekere ea mali e nyolohe kapele.
Noa tekanyo e nyenyane feela 'me u hlahlobe tsoekere ea mali pele, ha u ntse u e-noa, le ka mor'a hore u noe. Sena se o thusa hore o lule o bolokehile.
Se ke oa noa li-cocktails tse monate, libiri tse tloaelehileng, veine ea dessert, kapa lino tse tsoakiloeng pele. Tsena li na le tsoekere e ngata le lik'habohaedreite.
Ja lijo pele u noa 'me u sebelise metsoako e se nang tsoekere. Sena se thusa ho emisa tsoekere e tlase ea mali le ho boloka lino tsa hau li bolokehile.
Likhetho tse holimo
![Likhetho tse holimo]()
Libiri tsa makotikoting
U ka 'na ua nahana hore biri tsohle ha li na meeli, empa seo ha se 'nete. Libiri tsa makotikoting e ka ba khetho e bohlale haeba u khetha tse nepahetseng. Mefuta e mengata hona joale e fana ka likhetho tse nang le li-carbs tse fokolang le tsoekere e nyane. Lino tsena li u thusa ho boloka tsoekere ea mali e tsitsitse.
Mona ke tse ling tsa Libiri tse kholo tsa makotikoti tseo u ka li lekang:
Budweiser Khetha 55: 1.9g carbs, 2.4% ABV
Leseli la Amstel: 5g carbs, 3.5% ABV
Dogfish Head e Matla Hanyenyane Lo-Cal IPA: 3.6g carbs, 4% ABV
Corona Premier: 2.6g carbs, 4% ABV
Leseli la Beck's Premier: 3.2g carbs, 2.3% ABV
Keletso: Kamehla hlahloba leibole bakeng sa dikahare tsa carb. Ha se Libiri tsohle tsa Canned tse tšoanang.
Libiri tsa makotikoting tse kang tsena li na le tsoekere e fokolang le lik'habohaedreite tse fokolang ho feta biri tse tloaelehileng. U fumana tatso ntle le ho phahama ho hoholo ha tsoekere ea mali.
Liveine tse omileng
Li-wine tse omileng ke khetho e 'ngoe e ntle. Ba na le tsoekere e nyane ho feta veine e monate. U ka thabela khalase ea veine e omileng e khubelu kapa e tšoeu ntle le ho tšoenyeha haholo ka tsoekere ea mali.
Liveini tse ling tse tsebahalang tse omisitsoeng:
Cabernet Sauvignon: 3-4g carbs ka 5 oz, 13-14% ABV
Pinot Grigio: 3g carbs ka 5 oz, 12% ABV
Sauvignon Blanc: 2.7g carbs ka 5 oz, 12-13% ABV
Veine e ommeng e sebetsa hantle ho batho ba nang le lefu la tsoekere hobane ba na le tsoekere e nyane. Hopola feela ho khomarela khalase e le 'ngoe.
Meea
Meea e kang vodka, gin, rum, le whisky e na le zero carbs. U ka li noa ka ho toba kapa ua li kopanya le li-mixer tse se nang tsoekere. Meea e matla, kahoo u hloka hanyenyane feela.
Mehlala:
Vodka: 0g carbs ka 1.5 oz, 40% ABV
Gin: 0g carbs ka 1.5 oz, 40% ABV
Rum: 0g carbs ka 1.5 oz, 40% ABV
Tlhokomeliso: Qoba li-spirit tse monate. Hangata ba kentse tsoekere.
Li-Seltzers tse thata
Li-seltzers tse thata li bobebe, li boreleli ebile li na le li-carbs tse tlase. Mefuta e mengata e etsa li-seltzers tse thata ka li-carbs tse 1-2g feela ka lekotikoti. Lino tsena li fumaneha habonolo ebile li tla ka litlolo tse ngata.
Likhetho tse ka sehloohong:
White Claw Hard Seltzer: 2g carbs, 5% ABV
Seltzer e thata ea 'nete: 1g carbs, 5% ABV
Bon & Viv Spiked Seltzer: 0g carbs, 4.5% ABV
Li-seltzers tse thata li molemo bakeng sa batho ba nang le lefu la tsoekere hobane li na le tsoekere e fokolang 'me lia khatholla.
Libiri tse Khanyang
Libiri tse bobebe ke khetho ea khale. Ba na le lik'habohaedreite tse fokolang le lik'halori ho feta biri tse tloaelehileng. Sena se bolela hore li na le phello e nyane ho tsoekere ea mali.
Mona ke pono e potlakileng ea hore na libiri tse bobebe li bapisoa joang le libiri tse tloaelehileng:
Mofuta oa Biri |
Li-carbohydrate (ligrama ka 12 oz) |
Likhalori (ho ea ka 12 oz) |
Tšusumetso ho Glucose ea Mali |
Libiri tse Khanyang |
2.4 - 4.8 |
Tlase (mohlala, Miller64: 64 cal) |
Tšusumetso e tlase ea tsoekere ka lebaka la ho fokotseha ha li-carbohydrate |
Libiri tsa Kamehla |
6.9 - 13,9 |
E phahameng (mohlala, Budweiser: 145 cal) |
Tšusumetso e phahameng ea tsoekere ka lebaka la lik'habohaedreite tse ngata |
Libiri tse monate tse bobebe:
Miller64: 2.4g carbs, 2.8% ABV
Michelob Ultra: 2.6g carbs, 4.2% ABV
Coors Light: 5g carbs, 4.2% ABV
Libiri tse bobebe li u thusa ho natefeloa ke seno se batang ntle le ho tlola ho hoholo ha tsoekere e maling.
Champagne
Champagne e ka ikutloa e le majabajaba, empa hape ke khetho e bohlale. Li-champagne tsa Brut kapa tse ling tsa brut li na le tsoekere e nyane ho feta tse monate.
Khomarela mekhoa e omileng. U fumana li-bubble ntle le tsoekere.
Soda ea Vodka
Soda ea vodka e bonolo ebile e bolokehile. O kopanya vodka le metsi a soda. Ha ho na tsoekere, 'me u ka eketsa kalaka ho hlahisa tatso.
Seno sena se boloka palo ea hau ea carb e le zero.
Gin le Tonic
Gin le tonic ke ea khale. Haeba u sebelisa metsi a tonic, u boloka tsoekere e le tlase.
Keletso: Metsi a tloaelehileng a tonic a na le tsoekere. Kamehla khetha lijo kapa tse se nang tsoekere.
Tequila
Tequila ke moea o mong o nang le zero carbs. U ka e noa hantle kapa ua e kopanya le metsi a soda le lime.
Tequila e u fa tatso e sebete ntle le ho phahamisa tsoekere ea mali.
Whisky
Whisky ha e na lik'habohaedreite. U ka e noa ka ho toba kapa ka leqhoa. Batho ba bang ba rata ho tšela metsi a mangata.
Tlhokomeliso: Li-whiskeys tse monate li ka 'na tsa eketsa tsoekere. Khomarela whisky e tloaelehileng.
U na le likhetho tse ngata ha ho tluoa tabeng ea joala le lefu la tsoekere. Libiri tsa makotikoting, veine e ommeng, li-spirit, li-seltzers tse thata, le libiri tse bobebe kaofela li fana ka likhetho tse tlase tsa carb, tse nang le tsoekere e tlase. Lino tsena li u thusa ho thabela ho phomola bosiu ntle le ho tšoenyeha ka tsoekere ea mali.
Ke Hobane'ng ha Tsena li le Molemo
Carb e tlase
Ha o na le lefu la tsoekere, li-carbs li ka phahamisa tsoekere ea mali kapele. Lino tse nang le lik'habohaedreite tse fokolang li u thusa ho boloka lintho li tsitsitse. Haeba u khetha joala bo nang le carb e tlase, u fokotsa monyetla oa hore ho be le spike ka tšohanyetso. U boetse u etsa hore ho be bonolo ho bala lik'habohaedreite tsa hau tsa letsatsi.
Lino tse nang le lik'habohaedreite tse tlase joalo ka li-spirit, veine e ommeng, le libiri tse bobebe hangata li na le ligrama tse ka tlase ho 5 tsa carbs ha ho sebetsoa.
Libiri tse tloaelehileng kapa li-cocktails tse monate li ka ba le ligrama tse 10 kapa ho feta.
Keletso: Kamehla hlahloba leibole kapa u botse ka litaba tsa carb. Lino tse ling li u makatsa ka li-carbs tse patiloeng.
Tsoekere e Tlaase
Tsoekere ke ntho e 'ngoe eo u batlang ho e shebella. Lijo tse nang le tsoekere e ngata li ka etsa hore tsoekere e maling a hao e tlole kapele. Likhetho tse nang le tsoekere e tlase li u thusa ho qoba ho phahama le likotsi tse matla.
Mona ke pono e potlakileng ea hore na tsoekere e bokellana joang:
Mofuta oa Seno |
Tsoekere (ligrama ka ho sebeletsa) |
Veine e omileng |
0.5 - 1 |
Seltzer e thata |
0-2 |
Cocktail e Tloaelehileng |
10+ |
U ka bona hore veine e ommeng le li-seltzers tse thata li boloka tsoekere e le tlase. Li-cocktails tse monate le veine tse theolelang ha li joalo.
Tlhokomeliso: Meea e monate le metsoako e atisa ho pata tsoekere e eketsehileng. Khomarela ka li-mixers tse hlakileng kapa tsa lijo.
ABV e tlase
Alcohol by volume (ABV) e u bolella hore na seno se matla hakae. Lower ABV e bolela joala bo fokolang tsamaisong ea hau. Sena se o thusa ho qoba ho fetoha ho hoholo ha tsoekere e maling. E boetse e theola menyetla ea hau ea hypoglycemia, haholo ha o nka insulin kapa meriana e meng ea lefu la tsoekere.
Libiri tse bobebe le li-seltzer tse ling tse thata li na le ABV e ka bang 2-5%.
Meea le veine e tloaelehileng li na le ABV e phahameng, kahoo noa hanyenyane kapa u hlapolle ka metsoako.
Ho khetha lino tse tlase tsa ABV ho etsa hore u natefeloe ke bosiu 'me u boloke bophelo ba hau bo le maemong. U lula u laola 'me u ikutloa u le betere letsatsing le hlahlamang.
Hopola: U ka ithabisa le ho lula u sireletsehile ka ho kha lino tse nang le lik'habohaedreite tse fokolang, tsoekere le joala. 'Mele oa hau o tla u leboha!
Joala le Tsoekere ea Mali
![Joala le Tsoekere ea Mali]()
Kotsi ea Hypoglycemia
Ho noa joala ho ka theola tsoekere maling. Sena se ka lebisa ho hypoglycemia, e bolelang hore tsoekere ea mali e theoha haholo. U ka 'na ua ikutloa u thothomela, u tsekela, kapa u ferekane. Ka linako tse ling, u ka ba ua akheha. Haeba u noa insulin kapa lipilisi tse itseng tsa lefu la tsoekere, u na le kotsi e kholo.
Mona ke matšoao a mang a hypoglycemia ao u lokelang ho a ela hloko:
Keletso: Kamehla u nke seneke le uena ha u noa. Haeba u qala ho utloa leha e le efe ea matšoao ana, ja ho hong hang-hang.
Liphello tse Liehileng
Hase kamehla tai e amang tsoekere e maling a hao hang-hang. Ka linako tse ling, tsoekere ea mali e ka theoha lihora tse 'maloa ka mor'a hore u noe. Sena se ka etsahala le ha u robetse. Sebete sa hau se sebetsa ho senya joala, kahoo se emisa ho etsa glucose bakeng sa 'mele oa hau. Seo se bolela hore tsoekere ea mali e ka theoha hamorao, eseng feela ha u ntse u noa.
U ka lula u sireletsehile ka:
Ho hlahloba tsoekere ea mali pele u robala
Ho ja seneke se senyane haeba tsoekere ea mali e le tlase kapa e theoha
Ho tsebisa motho hore o na le lefu la tsoekere haeba u rera ho noa
Tlhokomeliso: Ho lieha ho theoha ho ka u nyenyelepa. Beha alamo ho lekola tsoekere ea mali haeba u noa mantsiboea.
Litšebelisano tsa Meriana
Meriana e meng ea lefu la tsoekere ha e kopane hantle le tai. Joala bo ka mpefatsa litlamorao kapa tsa fetola tsela eo moriana oa hau o sebetsang ka eona. Mohlala, ho kopanya joala le insulin kapa sulfonylureas ho ka etsa hore tsoekere ea mali a theohe haholo.
Tafole e potlakileng ke ena ho u thusa:
Mofuta oa Meriana |
Kotsi ea Joala |
Insulin |
Kotsi e phahameng ea ho fokotseha |
Metformin |
Kotsi ea lactic acidosis |
Lithethefatsi tsa sulfonylurea |
Kotsi e phahameng ea ho fokotseha |
Li-inhibitors tsa DPP-4 |
Kotsi e tlase |
Tlhokomeliso: Kamehla botsa ngaka kapa rakhemisi hore na ho bolokehile ho noa le meriana ea hau. Lula u tseba 'me u sireletse bophelo ba hau.
Malebela a ho Noa a Sireletsehileng
Lekola Tsoekere ea Mali
U lokela ho beha leihlo tsoekere e maling a hao ha u noa. Joala bo ka etsa hore maemo a hau a nyolohe kapa a theohe. Hlahloba tsoekere ea mali pele u qala ho noa. Haeba u rera ho noa ho feta e le 'ngoe, hlahloba hape bosiu. Kamehla hlahloba pele u robala.
Keletso: Tlisetsa meter ea hau ea 'glucose' maling kapa 'continuous glucose monitor' (CGM) haeba u na le eona. Sena se u thusa hore u lule u sireletsehile 'me u fumane liphetoho leha e le life pele ho nako.
E-ja Pele U E-noa
Le ka mohla u se ke ua noa ka mpeng e se nang letho. Lijo li thusa ho fokotsa lebelo leo 'mele oa hau o monyang joala ka lona. Ho ja pele u noa ho ka thusa ho thibela tsoekere e tlaase.
Li-snacks tse ling tse ntle li kenyelletsa:
Tlhokomeliso: Khetha lijo tse bobebe tse nang le protheine le li-carbs tse phetseng hantle. Tsena li boloka tsoekere ea mali e tsitsitse.
Khetha Li-Mixers ka Bohlale
Li-mixer li ka eketsa tsoekere e ngata senoeng sa hau. Khetha e se nang tsoekere kapa metsoako ea lijo . Metsi a soda, tonic ea lijo, kapa tee ea ice e sa tsoekere e sebetsa hantle.
Tataiso e potlakileng ke ena:
Motsoaki |
Tsoekere (ka li-ounces tse 8) |
Soda ea kamehla |
24g |
Lero |
20g |
Soda ea lijo |
0g |
Metsi a soda |
0g |
Moeli oa ho Kena
Khomarela seno se le seng kapa tse peli. Ho feta moo ho ka etsa hore ho be thata ho laola tsoekere ea mali. Ho noa hanyenyane ho boetse ho fokotsa menyetla ea hore u hlaheloe ke likotsi kapa u ikutloe u kula.
Khopotso: Mokhatlo oa American Diabetes Association o fana ka tlhahiso ea hore ho se ke ha e-ba le seno se fetang se le seng ka letsatsi bakeng sa basali le tse peli bakeng sa banna.
Nako ea ho Qoba Joala
Ka linako tse ling, u lokela ho tlola joala. Haeba tsoekere ea mali e le tlase, u se ke ua noa. Haeba u ikutloa u kula, u khathetse, kapa u noa meriana e mecha, ema ho fihlela u ikutloa u le betere.
Tlhokomeliso: Kamehla mamela 'mele oa hau. Haeba u ikutloa u sa kholisehe, ho loketse hore u hane joala.
Lino tse Lokelang ho Qoba
Ha se seno se seng le se seng se sebetsang hantle ho batho ba nang le lefu la tsoekere. Mefuta e meng ea joala e ka romella tsoekere ea mali ha u tsamaea ka rollercoaster. U batla ho tseba hore na u tlole life? A re e hlakoleng.
Li-Cocktails Tse Monate
Li-cocktails tse monate li ka latsoa haholo, empa li na le tsoekere e ngata le lik'habohaedreite. Hangata lino tse kang margaritas, piña coladas, daiquiris le mojito li sebelisa syrups, lero la litholoana, kapa soda. Li-mixer tsena li ka eketsa tsoekere ea mali kapele.
Mehlala ea li-cocktails tse nang le tsoekere e ngata:
Margarita (ho fihlela ho 30g ea tsoekere ka ho sebeletsa)
Piña Colada (tsoekere e fetang 40 g ka ho sebeletsa)
Tee ea Long Island Iced (ho fihlela ho 33g tsoekere ka ho sebeletsa)
Keletso: Haeba u labalabela ho ja li-cocktail, kopa 'botlana' kapa mofuta o se nang tsoekere.
Biri e Tloaelehileng
Biri e tloaelehileng e na le li-carbs tse ngata ho feta likhetho tse bobebe kapa tse tlase. Botlolo e le 'ngoe e ka ba le 13g ea lik'habohaedreite. Haeba u noa ho feta e le 'ngoe, li-carbs li eketseha kapele.
U ka thabela tatso, empa biri e tloaelehileng e ka etsa hore ho be thata ho laola tsoekere e maling.
Li-wine tsa Dessert
Liveini tsa dessert li latsoeha monate ka lebaka. Li na le tsoekere e ngata. Port, sherry le Moscato ke ba bang ba litlokotsebe tse kholo ka ho fetisisa. Esita le khalase e nyenyane e ka ba le 10g kapa ho feta ea tsoekere.
Li-wine tsa dessert tseo u lokelang ho li qoba:
Boemakepe
Sherry
Moscato
Sauternes
Tlhokomeliso: Khomarela veine e ommeng haeba u batla ho boloka tsoekere e le tlase.
Lino tse Kopantsoeng Pele
Lijo tse tsoakiloeng pele li bonahala li le bonolo, empa hangata li pata tsoekere e ngata le carbs. Li-cocktails tse ngata tse entsoeng ka makotikoting, li-coolers tsa veine le li-alcopop li sebelisa li-sweeteners le lero la litholoana.
Hlokomela:
Leqhoa la Smirnoff
Lemonade e thata ea Mike
Ho baleha ha Seagram
Lino tsena li ka ba le 20g kapa ho feta tsa tsoekere ka botlolong e le 'ngoe.
Tlhokomeliso: Kamehla hlahloba leibole. Haeba u bona tsoekere kapa sirapo ea poone e phahame lethathamong, e khutlisetse shelofong.
U na le likhetho tse ngata tse bohlale ha u batla seno. Khetha libiri tse bobebe, veine e ommeng, li-spirit, kapa li-seltzer tse thata ho boloka li-carbs le tsoekere li le tlase. Hopola, ho lekanyetsa ho u boloka u sireletsehile. Kamehla hlahloba tsoekere ea mali 'me u bue le ngaka ea hau haeba u e-na le lipotso.
Natefeloa ke seno sa hau, empa mamela 'mele oa hau. U ka ithabisa le ho lula u phetse hantle ka nako e le 'ngoe!
LBH
A na u ka noa joala haeba u na le lefu la tsoekere?
E, u ka thabela joala haeba u na le lefu la tsoekere. U hloka feela ho khetha lino tse nang le carb e tlase, 'me u shebe tsoekere ea mali. Kamehla noa ka mokhoa o itekanetseng 'me u buisane le ngaka ea hau pele.
Ke joala bofe bo sireletsehileng ho batho ba nang le lefu la tsoekere?
Meea e kang vodka, gin le tequila ke khetho e sireletsehileng. Liveine tse omileng le libiri tse bobebe le tsona li sebetsa hantle. Lino tsena li na le tsoekere e nyane kapa ha li na eona ebile li na le lik'habohaedreite tse fokolang.
Joala bo ama tsoekere ea mali joang?
Joala bo ka theola tsoekere maling, haholo-holo haeba u noa ka mpeng e se nang letho. Ka linako tse ling, phello e etsahala lihora hamorao. Kamehla hlahloba tsoekere ea mali pele le ka mor'a ho noa.
A na u ka kopanya joala le meriana ea lefu la tsoekere?
Meriana e meng ea lefu la tsoekere ha e kopane hantle le tai. U ka ba le kotsi e kholo ea tsoekere e tlase ea mali. Kamehla botsa ngaka kapa setsebi sa meriana pele u noa.
