Izinhlobo Eziyi-10 Ezingcono Kakhulu Zotshwala Kubantu Abanesifo Sikashukela

Ingabe ufuna ukukhetha okungcono kakhulu kotshwala uma unesifo sikashukela? Ufuna iziphuzo ezigcina izinto zilula futhi ziphephile. Nakhu okukhethiwe okuphezulu: Obhiya Abasemathinini, iwayini elomile, i-spirit, ama-hard seltzers, obhiya abalula, i-champagne, i-vodka soda, i-gin ne-tonic, i-tequila, ne-whisky. Lezi ziphuzo zinama-carbohydrate ambalwa noshukela. Bakusiza ukuthi ulawule ushukela wakho wegazi kangcono. Khetha izinketho eziphansi ze-ABV, futhi ungajabulela isiphuzo ngaphandle kokukhathazeka.

Okuthathwayo Okubalulekile

• Khetha iziphuzo ezinoshukela omncane nama-carbs afana ne-spirit, iwayini elomile, obhiya abalula, nama-hard seltzers. Lezi ziphuzo zisiza ukugcina ushukela wakho wegazi uzinzile.

• Ngaso sonke isikhathi bheka amalebula ama-carbs noshukela. Lokhu kukusiza ukuthi ugweme ushukela ofihliwe ongenza ushukela ukhuphuke ngokushesha.

• Phuza kuphela inani elincane futhi uhlole ushukela wakho wegazi ngaphambi, ngenkathi, nangemuva kokuphuza. Lokhu kukusiza ukuthi uhlale uphephile.

• Ungaphuzi ama-cocktails amnandi, obhiya abajwayelekile, iwayini le-dessert, noma iziphuzo ezixutshwe ngaphambilini. Lezi zinoshukela kanye nama-carbohydrate amaningi.

• Yidla ukudla ngaphambi kokuthi uphuze futhi usebenzise izixube ezingenashukela. Lokhu kusiza ukumisa ushukela ophansi futhi kugcina iziphuzo zakho ziphephile.

Izinketho eziphezulu

Obhiya Basethini

Ungase ucabange ukuthi bonke obhiya abavunyelwe, kodwa lokho akulona iqiniso. Ubhiya Bakheniwe kungaba yisinqumo esihlakaniphile uma ukhetha abalungile. Izinhlobo eziningi manje zinikeza izinketho ezinama-carbs ambalwa kanye noshukela omncane. Lezi ziphuzo zikusiza ukuthi ugcine ushukela wakho wegazi uqinile.

Nawa amabhiya Akheniwe amahle ongawazama:

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

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

• I-Dogfish Head Inamandla Kancane I-Lo-Cal IPA: 3.6g carbs, 4% ABV

• ICorona Premier: 2.6g carbs, 4% ABV

• Ukukhanya kuka-Beck's Premier: 3.2g carbs, 2.3% ABV

Ithiphu: Njalo hlola ilebula lokuqukethwe kwe-carb. Akuwona wonke ama-Canned Beers afanayo.

Obhiya Basemathinini abafana nalaba banoshukela omncane kanye nama-carbohydrate ambalwa kunobhiya abavamile. Uthola ukunambitheka ngaphandle kwe-spike enkulu kushukela wegazi.

Amawayini Omile

Iwayini elomile ingenye ukukhetha okuhle. Banoshukela omncane kunamawayini anoshukela. Ungakwazi ukujabulela ingilazi yewayini elomile elibomvu noma elimhlophe ngaphandle kokukhathazeka kakhulu ngoshukela wakho wegazi.

Amanye amawayini awomile adumile:

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

• I-Pinot Grigio: 3g carbs per 5 oz, 12% ABV

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

Iwayini elomile lisebenza kahle kubantu abanesifo sikashukela ngoba banoshukela omncane. Khumbula nje ukunamathela engilazini eyodwa.

Imimoya

Imimoya efana ne-vodka, i-gin, i-rum, ne-whisky ayinawo ama-carbohydrate. Ungawaphuza aqonde noma uwaxube nezixube ezingenashukela. Imimoya inamandla, ngakho udinga nje okuncane.

Izibonelo:

• Vodka: 0g carbs per 1.5 oz, 40% ABV

• I-Gin: 0g carbs per 1.5 oz, 40% ABV

• I-Rum: 0g carbs nge-1.5 oz, 40% ABV

Qaphela: Gwema imimoya enambitheka. Bavame ukufaka ushukela.

Ama-Hard Seltzers

Ama-Hard seltzers alula, ane-bubbly, futhi aphansi kuma-carbs. Imikhiqizo eminingi yenza ama-seltzer aqinile ane-1-2g carbs kuphela ngekani ngalinye. Lezi ziphuzo zitholakala kalula futhi ziza ngama-flavour amaningi.

Okukhethiwe okuphezulu:

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

• I-Truly Hard Seltzer: 1g carbs, 5% ABV

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

Ama-Hard seltzers alungele abantu abanesifo sikashukela ngoba anoshukela omncane futhi ayaqabula.

Obhiya Abalula

Obhiya abalula bayisinqumo sakudala. Anama-carbs ambalwa nama-calories kunobhiya ojwayelekile. Lokhu kusho ukuthi banomphumela omncane kushukela wakho wegazi.

Nakhu ukubuka okusheshayo kokuthi amabhiya alula aqhathaniseka kanjani namabhiya ajwayelekile:

Uhlobo Lobhiya	Ama-carbohydrate (amagremu nge-12 oz)	Amakhalori (ngo-12 oz)	Umthelela kuGlucose Wegazi
Obhiya Abalula	2.4 - 4.8	Ngaphansi (isb, Miller64: 64 cal)	Umthelela ophansi we-glucose ngenxa yama-carbohydrate ambalwa
Obhiya Okuvamile	6.9 - 13.9	Okuphakeme (isb., Budweiser: 145 cal)	Umthelela weglucose ephezulu ngenxa yama-carbohydrate amaningi

Amanye amabhiya alula:

• I-Miller64: 2.4g carbs, 2.8% ABV

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

• I-Coors Light: 5g carbs, 4.2% ABV

Amabhiya alula akusiza ukuthi ujabulele isiphuzo esibandayo ngaphandle kokugxuma okukhulu kushukela egazini.

I-Champagne

I-Champagne ingazizwa iyinhle, kodwa futhi iyisinqumo esihlakaniphile. Ama-champagne e-Brut noma e-brut engeziwe anoshukela omncane kunawoshukela.

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

Namathela izitayela ezomile. Uthola amagwebu ngaphandle koshukela.

I-Vodka Soda

I-Vodka soda ilula futhi iphephile. Uhlanganisa i-vodka namanzi e-soda. Awukho ushukela, futhi ungakwazi ukwengeza ukuminya kwe-lime ukuze uthole ukunambitheka.

• Vodka: 0g carbs per 1.5 oz, 40% ABV

• Amanzi e-soda: 0g carbs

Lesi siphuzo sigcina isibalo sakho se-carb sibe nguziro.

I-Gin ne-Tonic

I-Gin ne-tonic iyinhlangano yakudala. Uma usebenzisa amanzi e-tonic yokudla, ugcina ushukela uphansi.

• I-Gin: 0g carbs per 1.5 oz, 40% ABV

• Amanzi e-tonic yokudla: 0g carbs

Ithiphu: Amanzi avamile anoshukela. Njalo khetha ukudla okudliwayo noma okungenayo ushukela.

I-Tequila

I-Tequila ingomunye umoya onama-zero carbs. Ungayiphuza kahle noma uyixube namanzi anosoda kanye nomcako.

• I-Tequila: 0g carbs per 1.5 oz, 40% ABV

I-Tequila ikunikeza ukunambitheka okunesibindi ngaphandle kokukhuphula ushukela wakho wegazi.

Whisky

I-Whisky ayinawo ama-carbohydrate. Ungawuphuza uqonde noma ngeqhwa. Abanye abantu bathanda ukufaka i-splash yamanzi.

• Whisky: 0g carbs per 1.5 oz, 40% ABV

Qaphela: Amawiski anandisiwe kungenzeka anezele ushukela. Namathela ku-whisky engenalutho.

Unokukhetha okuningi uma kuziwa otshwaleni nesifo sikashukela. Obhiya Basemathinini, iwayini elomile, i-spirit, i-hard seltzers, nobhiya abalula konke kunikeza i-low-carb, izinketho ezinoshukela omncane. Lezi ziphuzo zikusiza ukuthi ujabulele ubusuku ngaphandle kokukhathazeka ngoshukela wakho wegazi.

Kungani Lezi Zingcono

I-Carb ephansi

Uma unesifo sikashukela, ama-carbohydrate angakhuphula ngokushesha ushukela wakho wegazi. Iziphuzo ezinama-carbohydrate ambalwa zikusiza ukuthi ugcine izinto zizinzile. Uma ukhetha utshwala obune-carb ephansi, wehlisa ithuba lokukhuphuka okungazelelwe. Futhi ukwenza kube lula ukubala ama-carbs akho osuku.

• Iziphuzo ezine-carb ephansi njenge-spirit, iwayini elomile, nobhiya abalula ngokuvamile banamagremu angaphansi kwama-5 wama-carbohydrate ngokuphakwa ngakunye.

• Obhiya abavamile noma ama-cocktails amnandi angaba namagremu angu-10 noma ngaphezulu.

Ithiphu: Njalo hlola ilebula noma buza mayelana nokuqukethwe kwe-carb. Ezinye iziphuzo zikumangaza ngama-carbs afihliwe.

Ushukela Ophansi

Ushukela ungenye into ofuna ukuyibuka. Iziphuzo ezinoshukela omningi zingabangela ukuthi ushukela wegazi lakho ugxume ngokushesha. Izinketho ezinoshukela omncane zikusiza ukuthi ugweme lokho kukhuphuka okubukhali nokuphahlazeka.

Nakhu ukubuka okusheshayo kokuthi ushukela unqwabelana kanjani:

Uhlobo Lweziphuzo	Ushukela (amagremu ngokuphakela ngakunye)
Iwayini Elomile	0.5 - 1
I-Hard Seltzer	0-2
I-Cocktail evamile	10+

Uyabona ukuthi iwayini elomile nama-hard seltzers agcina ushukela uphansi. Ama-cocktails amnandi namawayini we-dessert awakwenzi.

Qaphela: Izipirithi ezinambithekayo nezixube zivame ukufihla ushukela owengeziwe. Namathela ngezixube ezilula noma zokudla.

Inani eliphakeme kakhulu lama-ABV

I-Alcohol by volume (ABV) ikutshela ukuthi isiphuzo sinamandla kangakanani. I-ABV ephansi isho utshwala obuncane ohlelweni lwakho. Lokhu kukusiza ukuthi ugweme ukushintshashintsha okukhulu kushukela wegazi. Futhi yehlisa ingozi ye-hypoglycemia, ikakhulukazi uma uthatha i-insulin noma eminye imithi yesifo sikashukela.

• Amabhiya alula namanye ama-hard seltzer ane-ABV cishe ngo-2-5%.

• Imimoya namawayini avamile ane-ABV ephezulu, ngakho phuza kancane noma uxube ngezixube.

Ukukhetha iziphuzo ze-ABV ephansi kukuvumela ukuthi ujabulele ubusuku futhi ugcine impilo yakho isesimweni. Uhlala ulawula futhi uzizwe ungcono ngosuku olulandelayo.

Khumbula: Ungajabula futhi uhlale uphephile ngokukha iziphuzo ezinoshukela omncane, ushukela notshwala. Umzimba wakho uzokubonga!

Utshwala Noshukela Wegazi

Ingozi ye-Hypoglycemia

Ukuphuza utshwala kungehlisa ushukela wakho wegazi. Lokhu kungaholela ku-hypoglycemia, okusho ukuthi ushukela wegazi lakho wehla kakhulu. Ungase uzizwe uqhaqhazela, unesiyezi, noma udidekile. Ngezinye izikhathi, ungase uquleke. Uma uthatha i-insulin noma amaphilisi athile esifo sikashukela, usengozini enkulu.

Nazi ezinye zezimpawu ze-hypoglycemia okufanele uzibheke:

• Ukujuluka

• Ukushaya kwenhliziyo okusheshayo

• Ukubona lufifi

• Ubuthakathaka

Ithiphu: Hlala uphatha ukudla okulula uma uphuza. Uma uqala ukuzwa noma iyiphi yalezi zimpawu, yidla okuthile ngaso leso sikhathi.

Ibambezelekile Imiphumela

Utshwala abuthinti ngaso sonke isikhathi ushukela osegazini lakho. Kwesinye isikhathi, ushukela wegazi lakho ungehla emahoreni ambalwa ngemva kokuphuza. Lokhu kungenzeka ngisho ulele. Isibindi sakho sisebenza ukudiliza utshwala, ngakho siyayeka ukwenza i-glucose emzimbeni wakho. Lokho kusho ukuthi ushukela wakho wegazi ungase wehle kamuva, hhayi nje ngenkathi uphuza.

Ungahlala uphephile ngoku:

• Ukuhlola ushukela wakho wegazi ngaphambi kokulala

• Ukudla ukudla okulula uma ushukela wakho wegazi uphansi noma wehla

• Ukwazisa othile ukuthi unesifo sikashukela uma uhlela ukuphuza

Qaphela: Ukwehla okubambezelekile kungangena kuwe. Setha i-alamu ukuze uhlole ushukela wakho wegazi uma uphuza kusihlwa.

Ukusebenzisana Kwemithi

Eminye imithi yesifo sikashukela ayihlangani kahle notshwala. Utshwala bungenza imiphumela engemihle ibe yimbi kakhulu noma iguqule indlela umuthi wakho osebenza ngayo. Isibonelo, ukuxuba utshwala ne-insulin noma i-sulfonylureas kungenza ushukela wegazi lakho wehle kakhulu.

Nali ithebula elisheshayo elizokusiza:

Uhlobo Lomuthi	Ingozi Yotshwala
I-insulin	Ingozi ephezulu yokwehla
I-Metformin	Ingozi ye-lactic acidosis
Izidakamizwa ze-sulfonylurea	Ingozi ephezulu yokwehla
I-DPP-4 inhibitors	Ingozi ephansi

Isexwayiso: Hlala ubuza udokotela wakho noma usokhemisi ukuthi kuphephile yini ukuphuza nemithi yakho. Hlala unolwazi futhi uvikele impilo yakho.

Amathiphu Okuphuza Okuphephile

Gada Ushukela Wegazi

Kudingeka ubeke iso kushukela egazini uma uphuza. Utshwala bungenza amazinga akho ehle noma ehle. Hlola ushukela wakho wegazi ngaphambi kokuba uqale ukuphuza. Uma uhlela ukuphuza ngaphezu kwesisodwa, hlola futhi ebusuku. Njalo hlola ngaphambi kokuthi ulale.

Ithiphu: Letha imitha yakho ye-glucose yegazi noma i-continuous glucose monitor (CGM) uma unayo. Lokhu kukusiza ukuthi uhlale uphephile futhi ubambe noma yiziphi izinguquko kusenesikhathi.

Yidla Ngaphambi Kokuphuza

Ungalokothi uphuze esiswini esingenalutho. Ukudla kusiza ukubambezela ukuthi umzimba wakho uthatha ngokushesha kangakanani utshwala. Ukudla ngaphambi kokuba uphuze kungasiza ekuvimbeleni ushukela ophansi.

Ezinye zokudla okulula zihlanganisa:

• Ama-crackers okusanhlamvu okuphelele noshizi

• I-sandwich ye-turkey

• Ingxube yamantongomane noma umkhondo

Qaphela: Khetha ukudla okulula okunamaprotheni nama-carbs anempilo. Lezi zigcina ushukela wakho wegazi uzinzile.

Khetha Izixube Ngokuhlakanipha

Izixube zingafaka ushukela omningi esiphuzweni sakho. Khetha izixube ezingenashukela noma zokudla . Amanzi e-soda, i-tonic yokudla, noma itiye le-iced elingenashukela lisebenza kahle.

Nansi inkomba esheshayo:

Umdidiyeli	Ushukela (ngama-oz angu-8)
I-soda evamile	24g
Ijusi	20g
Isoda yokudla	0g
Amanzi e-soda	0g

Nciphisa Ukuthatha

Namathela esiphuzweni esisodwa noma ezimbili. Okungaphezu kwalokho kungenza kube nzima ukulawula ushukela wakho wegazi. Ukuphuza kancane kwehlisa ingozi yezingozi noma ukuzizwa ugula.

Isikhumbuzi: I-American Diabetes Association iphakamisa ukuthi kungabi ngaphezu kwesiphuzo esisodwa ngosuku kwabesifazane nezimbili kwabesilisa.

Nini Ukugwema Utshwala

Ngezinye izikhathi, kufanele weqe utshwala. Uma ushukela wakho uphansi, ungaphuzi. Uma uzizwa ugula, ukhathele, noma uphuza imithi emisha, linda uze uzizwe ungcono.

• Yeqa utshwala uma uhlela ukushayela.

• Gwema ukuphuza uma unenkinga yokulawula isifo sikashukela.

Isexwayiso: Hlala njalo ulalele umzimba wakho. Uma uzizwa ungaqiniseki, kulungile ukwenqaba utshwala.

Iziphuzo Okufanele Uzigweme

Akuzona zonke iziphuzo ezisebenza kahle kubantu abanesifo sikashukela. Ezinye izinhlobo zotshwala zingathumela ushukela osegazini lakho lapho ugibele i-rollercoaster. Uyafuna ukwazi ukuthi yiziphi okumelwe zeqe? Asihlephule.

AmaCocktail Amnandi

Ama-cocktails amnandi angase anambitheke kakhulu, kodwa apakisha ushukela omningi nama-carbs. Iziphuzo ezifana ne-margaritas, i-piña coladas, i-daiquiris, nama-mojito ngokuvamile zisebenzisa isiraphu, ijusi yezithelo, noma i-soda. Lezi zixube zingakhuphula ushukela wegazi lakho ngokushesha.

Izibonelo zama-cocktails anoshukela omningi:

• I-Margarita (kufika ku-30g ushukela ngokuphakela ngakunye)

• I-Piña Colada (ngaphezu kuka-40g ushukela ngokuphakela ngakunye)

• I-Long Island Iced Tea (kufika ku-33g ushukela ngokuphakela ngakunye)

Ithiphu: Uma uhalela i-cocktail, cela 'i-skinny' noma inguqulo engenashukela.

Ubhiya Okuvamile

Ubhiya ojwayelekile unama-carbs amaningi kunezinketho ezilula noma ezine-carb ephansi. Ibhodlela elilodwa lingaba nama-carbohydrate afinyelela ku-13g. Uma uphuza ngaphezu kweyodwa, ama-carbs ayanda ngokushesha.

Uhlobo Lobhiya	I-Carbs (ngama-oz angu-12)
Ubhiya Okuvamile	10-13g
Ubhiya Okhanyayo	2-5g

Ungase ujabulele ukunambitheka, kodwa ubhiya ovamile ungenza ushukela osegazini ube nzima ukuwuphatha.

Amawayini Ophudingi

Iwayini le-dessert linambitheka elimnandi ngesizathu. Ziqukethe ushukela omningi. Ichweba, i-sherry, ne-Moscato ezinye zezigebengu ezinkulu. Ngisho nengilazi encane ingaba noshukela ongu-10g noma ngaphezulu.

Amawayini we-dessert okufanele uwagweme:

• Itheku

• Sherry

• Moscato

• Sauternes

Qaphela: Namathela iwayini elomile uma ufuna ukugcina ushukela uphansi.

Iziphuzo Pre-Mixed

Iziphuzo ezixutshwe ngaphambilini zibonakala zilula, kodwa ngokuvamile zifihla ushukela omningi nama-carbs. Ama-cocktail amaningi asemathinini, ama-cooler ewayini, nama-alcopops asebenzisa izimuncumuncu nejusi yezithelo.

Qaphela:

• I-Smirnoff Ice

• I-Lemonade eqinile kaMike

• Ukuphunyuka kwe-Seagram

Lezi ziphuzo zingaba no-20g noma ngaphezulu kashukela ebhodleleni elilodwa.

Isexwayiso: Njalo hlola ilebula. Uma ubona ushukela noma isiraphu yombila iphezulu ohlwini, yibuyisele eshalofini.

Unezinketho eziningi ezihlakaniphile uma ufuna isiphuzo. Khetha obhiya abalula, iwayini elomile, i-spirit, noma ama-hard seltzers ukuze ugcine ama-carbohydrate noshukela kuphansi. Khumbula, ukulinganisela kukugcina uphephile. Hlola njalo ushukela wakho wegazi futhi ukhulume nodokotela wakho uma unemibuzo.

 Jabulela isiphuzo sakho, kodwa lalela umzimba wakho. Ungajabula futhi uhlale unempilo ngesikhathi esifanayo!

FAQ

Ungakwazi yini ukuphuza utshwala uma unesifo sikashukela?

Yebo, ungabujabulela utshwala uma unesifo sikashukela. Udinga nje ukukhetha i-low-carb, iziphuzo ezinoshukela omncane futhi ubuke ushukela wakho wegazi. Hlala uphuza ngokusesilinganisweni futhi uhlole nodokotela wakho kuqala.

Yibuphi utshwala obuphephile kubantu abanesifo sikashukela?

Imimoya efana ne-vodka, i-gin, ne-tequila yizinqumo eziphephile. Iwayini elomile namabhiya alula nawo asebenza kahle. Lezi ziphuzo zinoshukela omncane noma azinawo futhi ama-carbohydrate ambalwa.

Utshwala buwuthinta kanjani ushukela wakho wegazi?

Utshwala bungenza ushukela wakho wehle, ikakhulukazi uma uphuza esiswini esingenalutho. Ngezinye izikhathi, umphumela kwenzeka ngemva kwamahora. Njalo hlola ushukela wakho wegazi ngaphambi nangemuva kokuphuza.

Ungakwazi yini ukuhlanganisa utshwala nemithi yesifo sikashukela?

Eminye imithi yesifo sikashukela ayihlangani kahle notshwala. Ungaba sengozini enkulu yoshukela wegazi ophansi. Hlala ubuza udokotela wakho noma usokhemisi ngaphambi kokuba uphuze.