Iindidi ezili-10 zoTywala eziBonelekileyo kubantu abanesifo seswekile

Ukukhangela ukhetho olungcono lotywala xa unesifo seswekile? Ufuna iziselo ezigcina izinto zilula kwaye zikhuselekile. Nazi ezona zikhethwa kakhulu: Iibhiya ezinkonkxiweyo, iiwayini ezomileyo, iispirit, ii-hard seltzers, iibhiya ezilula, i-champagne, i-soda yevodka, i-gin kunye ne-tonic, i-tequila, kunye ne-whisky. Ezi ziselo zineekhabhabhu kunye neeswekile ezimbalwa. Bakunceda ukuba ulawule iswekile yegazi ngcono. Khetha iinketho ezisezantsi ze-ABV, kwaye ungonwabela isiselo ngaphandle kokukhathazeka.

Izinto eziphambili zokuThatha

• Khetha iziselo ezineswekile encinci kunye ne-carbs njengespirit, iwayini ezomileyo, iibhiya ezilula, kunye ne-hard seltzers. Ezi ziselo zinceda ukugcina iswekile esegazini lakho izinzile.

• Hlala ujonge iileyibhile zeekhabhu kunye neswekile. Oku kukunceda ukuba ugweme iiswekile ezifihliweyo ezinokwenza iswekile yegazi inyuke ngokukhawuleza.

• Sela kuphela isixa esincinci kwaye ujonge iswekile yegazi lakho phambi, ngelixa, nasemva kokuba usele. Oku kukunceda uhlale ukhuselekile.

• Musa ukusela iicocktails eziswiti, iibhiya eziqhelekileyo, iwayini yedessert, okanye iziselo ezixutywe kwangaphambili. Ezi zineswekile eninzi kunye neekhabhu.

• Yitya ukutya phambi kokuba usele kwaye usebenzise imixube ngaphandle kweswekile. Oku kunceda ukuyeka iswekile yegazi ephantsi kwaye ugcine iziselo zakho zikhuselekile.

Iinketho eziphezulu

Iibhiya ezinkonkxiweyo

Unokucinga ukuba zonke iibhiya zivaliwe, kodwa oko akuyonyani. Iibhiya ezinkonkxiweyo zinokuba lukhetho oluhle ukuba ukhetha ezifanelekileyo. Iimveliso ezininzi ngoku zibonelela ngeenketho ezine-carbs ezimbalwa kunye neswekile encinci. Ezi ziselo zikunceda ugcine iswekile esegazini lakho uzinzile.

Nazi ezinye iiBeer ezinkulu zeCanned ukuze uzame:

• Budweiser Khetha 55: 1.9g carbs, 2.4% ABV

• Ukukhanya kwe-Amstel: 5g carbs, 3.5% ABV

• Intloko ye-Dogfish Kancinci iMighty Lo-Cal IPA: 3.6g carbs, 4% ABV

• Corona Premier: 2.6g carbs, 4% ABV

• Ukukhanya kweNkulumbuso kaBeck: 3.2g carbs, 2.3% ABV

Ingcebiso: Soloko ujonga ileyibhile yomxholo wekhabhu. Ayizizo zonke iiBeer zeCanned ezifanayo.

Iibhiya ezinkonkxiweyo ezifana nezi zineswekile encinci kunye neecarbohydrates ezimbalwa kuneebhiya eziqhelekileyo. Ufumana incasa ngaphandle kwe-spike enkulu kwiswekile yegazi.

Iiwayini ezomileyo

Iwayini ezomileyo yenye inketho elungileyo. Baneswekile encinci kuneewayini eziswiti. Unokonwabela iglasi yewayini ebomvu eyomileyo okanye emhlophe ngaphandle kokukhathazeka kakhulu malunga neswekile yegazi.

Ezinye iiwayini ezomileyo ezidumileyo:

• Cabernet Sauvignon: 3-4g carbs nge 5 oz, 13-14% ABV

• I-Pinot Grigio: i-3g carbs nge-5 oz, i-12% ye-ABV

• Sauvignon Blanc: 2.7g carbs nge 5 oz, 12-13% ABV

Iwayini ezomileyo zisebenza kakuhle kubantu abanesifo seswekile kuba baneswekile encinci. Khumbula nje ukuncamathela kwiglasi enye.

Imimoya

Imimoya efana nevodka, igin, irum, kunye newhisky ayinazo iikhabhu. Ungazisela ngokuthe ngqo okanye uzixube nezixube ezingenaswekile. Imimoya yomelele, ngoko udinga nje kancinci.

Imizekelo:

• I-Vodka: 0g carbs nge-1.5 oz, 40% ABV

• I-Gin: 0g carbs nge-1.5 oz, 40% ABV

• I-Rum: 0g carbs nge-1.5 oz, 40% ABV

Qaphela: Kuphephe imimoya enencasa. Badla ngokugalela iswekile.

I-Hard Seltzers

I-Hard seltzers ilula, i-bubbly, kwaye iphantsi kwi-carbs. Iimpawu ezininzi zenza ii-seltzers ezinzima kunye ne-1-2g carbs kuphela ngetoti nganye. Ezi ziselo kulula ukuzifumana kwaye ziza kwiincasa ezininzi.

Ezikhethwa kakhulu:

• White Claw Hard Seltzer: 2g carbs, 5% ABV

• Ngokwenene Hard Seltzer: 1g carbs, 5% ABV

• I-Bon & Viv Spiked Seltzer: 0g carbs, 4.5% ABV

I-Hard seltzers ilungile kubantu abanesifo seswekile kuba baneswekile encinci kwaye iyahlaziya.

Iibhiya eziKhanya

Iibhiya ezikhanyayo lukhetho lwakudala. Bane-carbs ezimbalwa kunye neekhalori kuneebhiya eziqhelekileyo. Oku kuthetha ukuba banempembelelo encinci kwiswekile yegazi lakho.

Nalu ujongo olukhawulezileyo kwindlela iibhiya ezilula zithelekiseka ngayo neebhiya eziqhelekileyo:

Uhlobo lwebhiya	Iikhabhohayidrethi (iigram nge 12 oz)	Iikhalori (nge 12 oz)	Impembelelo kwiGlucose yegazi
Iibhiya eziKhanya	2.4 - 4.8	Ngasezantsi (umz., Miller64: 64 cal)	Impembelelo ye-glucose ephantsi ngenxa yee-carbs ezimbalwa
Iibhiya rhoqo	6.9 - 13.9	Ephakamileyo (umz., Budweiser: 145 cal)	Impembelelo ephezulu ye-glucose ngenxa yee-carbs ezininzi

Ezinye iibhiya ezilula:

• Miller64: 2.4g carbs, 2.8% ABV

• I-Michelob Ultra: 2.6g carbs, 4.2% ABV

• Coors Light: 5g carbs, 4.2% ABV

Iibhiya ezilula zikunceda ukonwabele isiselo esibandayo ngaphandle kokutsiba okukhulu kwiswekile yegazi.

Ishampeyini

I-Champagne inokuziva imnandi, kodwa ikwalukhetho oluhle. I-Brut okanye i-champagnes ye-brut eyongezelelweyo ineswekile encinci kune-sweet.

• I-Brut Champagne: 1-2g carbs nge-5 oz, 12% ABV

Namathela kwizimbo ezomileyo. Ufumana amaqamza ngaphandle kweswekile.

Isoda yeVodka

I-Vodka soda ilula kwaye ikhuselekile. Udibanisa i-vodka kunye namanzi e-soda. Akukho swekile, kwaye ungongeza ukucudiswa kwekalika ukwenzela incasa.

• I-Vodka: 0g carbs nge-1.5 oz, 40% ABV

• Amanzi e-soda: 0g carbs

Esi siselo sigcina i-carb count yakho ibe zero.

I-Gin kunye ne-Tonic

I-Gin kunye ne-tonic yinto eqhelekileyo. Ukuba usebenzisa amanzi e-tonic yokutya, ugcina iswekile iphantsi.

• I-Gin: 0g carbs nge-1.5 oz, 40% ABV

• Ukutya amanzi e-tonic: 0g carbs

Icebiso: Amanzi etoni rhoqo aneswekile. Soloko ukhetha ukutya okanye ukutya okungenaswekile.

Tequila

I-Tequila ngomnye umoya one-zero carbs. Unokuyirhabula kakuhle okanye uyixube namanzi anesoda kunye nekalika.

• Tequila: 0g carbs nge 1.5 oz, 40% ABV

I-Tequila ikunika incasa enesibindi ngaphandle kokuphakamisa iswekile yegazi lakho.

Iwhiskey

IWhisky ayinayo i-carbs. Unokuyisela ngokuthe ngqo okanye ngomkhenkce. Abanye abantu bathanda ukufaka i-splash yamanzi.

• IWhisky: 0g carbs nge-1.5 oz, 40% ABV

Qaphela: Iwhiskeys eziqholiweyo zisenokuba zongeze iswekile. Ncamathela kwiwhisky ecacileyo.

Unokukhetha okuninzi xa kufikwa kutywala kunye nesifo seswekile. Iibhiya ezinkonkxiweyo, iiwayini ezomileyo, iispirits, ii-hard seltzers, kunye neebhiya ezilula zonke zibonelela nge-low-carb, ukhetho lweswekile ephantsi. Ezi ziselo zikunceda ukuba ujabulele ubusuku ngaphandle kokukhathazeka malunga neswekile yegazi.

Kutheni Ezi Zingcono

I-Carb ephantsi

Xa unesifo sikashukela, i-carbs inokunyusa ngokukhawuleza iswekile yegazi. Iziselo ezine-carbs ezimbalwa zikunceda ugcine izinto uzinzile. Ukuba ukhetha utywala obune-carb ephantsi, wehlisa ithuba le-spike ngequbuliso. Ukwakwenza kube lula ukubala i-carbs yakho yosuku.

• Iziselo ezine-carb ephantsi njengespirit, iwayini ezomileyo, kunye neebhiya ezilula zihlala zingaphantsi kwe-5 grams ye-carbs ngokuphakelayo.

• Iibhiya eziqhelekileyo okanye ii-cocktails ezimnandi zinokuba ne-10 grams okanye ngaphezulu.

Ingcebiso: Soloko ujonga ileyibhile okanye ubuze ngomxholo wekhabhu. Ezinye iziselo ziyakumangalisa ngeekhabhu ezifihliweyo.

Iswekile ephantsi

Iswekile yenye into ofuna ukuyibukela. Iziselo ezineswekile eninzi zinokubangela ukuba iswekile yegazi ixhume ngokukhawuleza. Iinketho zeswekile ephantsi zikunceda ukuba uphephe ezo zinyuko zibukhali kunye nokuphazamiseka.

Nanku ujongo olukhawulezileyo kwindlela iswekile eqokelelana ngayo:

Uhlobo lwesiselo	Iswekile (iigram ngokuphakwa)
Iwayini eyomileyo	0.5 - 1
I-Hard Seltzer	0 - 2
I-Cocktail rhoqo	10+

Uyabona ukuba iwayini ezomileyo kunye ne-hard seltzers zigcina iswekile iphantsi. Iicocktails eziswiti kunye newayini zedessert azikwenzi.

Qaphela: Iispirit ezinencasa kunye nezixube zihlala zifihla iswekile eyongezelelweyo. Namathela kwimixube ecacileyo okanye yokutya.

I-ABV ephantsi

Utywala ngokomthamo (ABV) bukuxelela ukuba isiselo sinamandla kangakanani na. I-ABV ephantsi ithetha utywala obuncinci kwinkqubo yakho. Oku kukunceda ukuba uphephe ukuguquka okukhulu kwiswekile yegazi. Ikwanciphisa umngcipheko wakho we-hypoglycemia, ngakumbi ukuba uthatha i-insulin okanye ezinye izifo zeswekile.

• Iibhiya ezilula kunye nezinye iiseltzer ezinzima zine-ABV malunga ne-2-5%.

• Imimoya kunye neewayini eziqhelekileyo zine-ABV ephezulu, ngoko sela kancinci okanye uhlambulule ngabaxubi.

Ukukhetha iziselo ezisezantsi ze-ABV kukuvumela ukuba ujabulele ubusuku kwaye ugcine impilo yakho ijonge. Uhlala ulawula kwaye uzive ungcono ngosuku olulandelayo.

Khumbula: Ungonwaba kwaye uhlale ukhuselekile ngokukha iziselo ezinecarbohydrates encinci, iswekile kunye notywala. Umzimba wakho uya kukubulela!

Utywala kunye neswekile yegazi

Umngcipheko we-Hypoglycemia

Ukusela utywala kunokuthoba iswekile esegazini lakho. Oku kunokukhokelela kwi-hypoglycemia, okuthetha ukuba iswekile yegazi yehla kakhulu. Unokuziva ungcangcazela, unesiyezi, okanye ubhidekile. Ngamanye amaxesha, usenokude ufe isiqaqa. Ukuba uthatha i-insulin okanye iipilisi ezithile zeswekile, unomngcipheko ophezulu.

Nazi ezinye iimpawu ze-hypoglycemia ekufuneka uzibukele:

• Ukubila

• Ukubetha kwentliziyo ngokukhawuleza

• Ukungaboni kakuhle

• Ubuthathaka

Icebiso: Hlala uphethe i-snack xa usela. Ukuba uqala ukuziva nayiphi na kwezi mpawu, yitya into ngoko nangoko.

Iziphumo Ezilibaziseke

Utywala abusoloko buchaphazela iswekile yegazi ngoko nangoko. Ngamanye amaxesha, iswekile yegazi lakho inokwehla kwiiyure ezininzi emva kokuba usele. Oku kunokwenzeka naxa ulele. Isibindi sakho sisebenza ukuqhekeza utywala, ngoko siyayeka ukwenza i-glucose emzimbeni wakho. Oko kuthetha ukuba iswekile yegazi inokuwa kamva, kungekhona nje xa usela.

Ungahlala ukhuselekile nge:

• Ukujonga iswekile yegazi ngaphambi kokuba ulale

• Ukutya i-snack encinci ukuba iswekile yegazi iphantsi okanye iyancipha

• Ukwazisa umntu ukuba unesifo seswekile ukuba uceba ukusela

Qaphela: Ukulibaziseka okusezantsi kunokuchwetheza kuwe. Seta i-alam ukujonga iswekile yegazi lakho ukuba uyasela ngokuhlwa.

Ukusebenzisana kwamayeza

Amanye amayeza eswekile akadibani kakuhle notywala. Utywala bunokwenza iziphumo ebezingalindelekanga zibe mandundu okanye zitshintshe indlela elisebenza ngayo iyeza lakho. Umzekelo, ukuxuba utywala kunye ne-insulin okanye i-sulfonylureas kunokwenza ukuba iswekile yakho yehle kakhulu.

Nantsi itafile ekhawulezayo ukukunceda:

Uhlobo lwamayeza	Umngcipheko wotywala
I-insulin	Umngcipheko ophezulu wokuhla
I-Metformin	Umngcipheko we-lactic acidosis
Sulfonylureas	Umngcipheko ophezulu wokuhla
I-DPP-4 inhibitors	Umngcipheko ophantsi

Isilumkiso: Soloko ubuza ugqirha wakho okanye usokhemesti ukuba kukhuselekile na ukusela ngamayeza akho. Hlala unolwazi kwaye ukhusele impilo yakho.

Iingcebiso zokuSela eziKhuselekileyo

Beka iliso kwiSwekile yegazi

Kufuneka ubeke iliso kwiswekile yegazi xa usela. Utywala bunokwenza amanqanaba akho enyuke okanye ehle. Jonga iswekile yegazi phambi kokuba uqale ukusela. Ukuba uceba ukusela ngaphezu kwesinye, khangela kwakhona ebusuku. Hlala uhlola ngaphambi kokuba ulale.

Ingcebiso: Yiza nemitha yeglucose yegazi okanye i-glucose monitor eqhubekayo (CGM) ukuba unayo. Oku kukunceda uhlale ukhuselekile kwaye ubambe naluphi na utshintsho kwangethuba.

Yitya Ngaphambi Kokusela

Ungaze usele ngesisu esingenalutho. Ukutya kunceda ukucotha indlela umzimba wakho obufunxa ngayo utywala ngokukhawuleza. Ukutya ngaphambi kokuba usele kunokunceda ukukhusela iswekile yegazi ephantsi.

Ezinye iisnacks ezilungileyo ziquka:

• Iiqhekeza eziziinkozo ezipheleleyo kunye netshizi

• Isandwich ye-turkey

• Amantongomane okanye umxube womzila

Qaphela: Khetha amashwamshwam aneprotheyini kunye neekhabhu ezisempilweni. Ezi zinto zigcina iswekile esegazini lakho izinzile.

Khetha Abaxube Ngobulumko

Abaxubi bangongeza iswekile eninzi kwisiselo sakho. Khetha ezingenaswekile okanye imixube yokutya . Amanzi e-soda, i-tonic yokutya, okanye iti ye-iced engenaswekile isebenza kakuhle.

Nasi isikhokelo esikhawulezayo:

Umxhubi	Iswekile (nge 8 oz)
Isoda rhoqo	24g
Ijusi	20g
Isoda yokutya	0g
Amanzi eSoda	0g

Umda wokuthatha

Namathela kwisiselo esinye okanye ezimbini. Ngaphezu koko kunokukwenza kube nzima ukulawula iswekile yegazi lakho. Ukusela kancinci kwehlisa umngcipheko wakho weengozi okanye ukuziva ugula.

Isikhumbuzo: I-American Diabetes Association icebisa ukuba kungabi ngaphezu kwesiselo esinye ngosuku kubasetyhini kunye nesibini samadoda.

Xa Umele Ubuphephe Utywala

Ngamanye amaxesha, kufuneka utsibe utywala. Ukuba iswekile yegazi iphantsi, musa ukusela. Ukuba uziva ugula, udiniwe, okanye usebenzisa iyeza elitsha, linda de uzive ungcono.

• Tsiba utywala ukuba uceba ukuqhuba.

• Kuphephe ukusela xa unengxaki yokulawula isifo sakho seswekile.

Isilumkiso: Hlala uphulaphule umzimba wakho. Ukuba uziva ungaqinisekanga, kulungile ukwala etywaleni.

Iziselo ezimele uziphephe

Ayizizo zonke iziselo ezisebenza kakuhle kubantu abanesifo seswekile. Ezinye iintlobo zotywala zinokuthumela iswekile yegazi kwi-rollercoaster ride. Uyafuna ukwazi ukuba yeyiphi omawutsibe? Masiyiqhekeze.

IiCocktails ezimnandi

Ii-cocktails eziswiti zinokuba mnandi kakhulu, kodwa zipakisha iswekile eninzi kunye ne-carbs. Iziselo ezifana nee<em>margaritas, i<em>piña coladas, i<em>daiquiris, ne<em>mojitos zidla ngokusebenzisa iisyrups, ijusi yeziqhamo, okanye isoda. Ezi mixube zinokunyusa iswekile yegazi ngokukhawuleza.

Imizekelo yeecocktails ezineswekile eninzi:

• I-Margarita (ukuya kwi-30g yeswekile ngokuphakelayo)

• I-Piña Colada (ngaphezu kwe-40g yeswekile ngokuphakelayo)

• Iti ye-Iced eLong Island (ukuya kuthi ga kwi-33g yeswekile ngokuphakwa)

Ingcebiso: Ukuba unqwenela i-cocktail, cela 'i-skinny' okanye inguqulelo engenaswekile.

Ibhiya rhoqo

Ubhiya obuqhelekileyo bune-carbs ezininzi kunokhetho olulula okanye olusezantsi. Ibhotile enye inokuba ne-13g ye-carbs. Ukuba usela ngaphezu kwesinye, i-carbs yongeza ngokukhawuleza.

Uhlobo lwebhiya	Iikhabhoni (nge 12 oz)
Ibhiya rhoqo	10-13g
Ibhiya eKhanya	2-5g

Ungayonwabela incasa, kodwa ibhiya eqhelekileyo inokwenza iswekile esegazini ibenzima ukuyilawula.

Iiwayini zeDessert

Iiwayini zedessert zinencasa eswiti ngesizathu. Ziqulethe iswekile eninzi. Izibuko, i-sherry, kunye ne-Moscato zezinye zabona bakhulu. Nokuba iglasi encinci inokuba ne-10g okanye ngaphezulu yeswekile.

Iiwayini zeDessert ukuze uziphephe:

• Izibuko

• Sherry

• Moscato

• Sauternes

Qaphela: Namathela kwiwayini ezomileyo ukuba ufuna ukugcina iswekile isezantsi.

Iziselo ezixutywe kwangaphambili

Iziselo ezixutywe kwangaphambili zibonakala zilula, kodwa zihlala zifihla iswekile eninzi kunye ne-carbs. Iicocktails ezininzi ezinkonkxiweyo, iicoolers zewayini, kunye neealcopops zisebenzisa izimuncumuncu kunye nejusi yeziqhamo.

Lumka:

• Smirnoff Ice

• UMike Hard Lemonade

• Ukubaleka kweSeagram

Ezi ziselo zinokuba ne-20g yeswekile okanye ngaphezulu kwibhotile enye.

Isilumkiso: Soloko ujonga ileyibhile. Ukuba ubona iswekile okanye isiraphu yombona iphezulu kuluhlu, yibuyisele eshelufini.

Uneendlela ezininzi onokukhetha kuzo xa ufuna isiselo. Khetha iibhiya ezilula, iiwayini ezomileyo, iispirit, okanye ii-hard seltzers ukuze ugcine i-carbs neswekile iphantsi. Khumbula, ukumodareyitha kukugcina ukhuselekile. Hlala ujonga iswekile yegazi kwaye uthethe nogqirha wakho ukuba unemibuzo.

 Jabulela isiselo sakho, kodwa mamela umzimba wakho. Unokonwaba kwaye uhlale usempilweni ngaxeshanye!

FAQ

Ungasela utywala xa unesifo seswekile?

Ewe, ungabunandipha utywala xa unesifo seswekile. Kufuneka nje ukhethe i-carb ephantsi, iziselo ezineswekile ephantsi kwaye ujonge iswekile yegazi lakho. Hlala usela ngokumodareyitha kwaye ujonge ugqirha wakho kuqala.

Yintoni utywala obukhuselekileyo kubantu abanesifo seswekile?

Imimoya efana ne-vodka, i-gin, kunye ne-tequila zikhetho ezikhuselekileyo. Iwayini ezomileyo kunye neebhiya ezilula nazo zisebenza kakuhle. Ezi ziselo zineswekile encinci okanye azinayo kwaye zincinci iicarbohydrates.

Utywala buchaphazela njani iswekile yegazi lakho?

Utywala bunokwenza ukuba iswekile yegazi yehle, ngakumbi ukuba usela esiswini esingenalutho. Ngamanye amaxesha, umphumo uyenzeka emva kweeyure. Hlala ujonga iswekile yegazi phambi nasemva kokusela.

Ngaba ungaxuba utywala kunye namayeza eswekile?

Amanye amayeza eswekile akadibani kakuhle notywala. Unokuba nomngcipheko ophezulu weswekile yegazi ephantsi. Hlala ubuza ugqirha wakho okanye usokhemisti ngaphambi kokuba usele.