Ungawukhetha Kanjani Ubhiya Ne-Hard Seltzer Lapho Unesifo Sikashukela

Yebo, ungathola ubhiya noma i-hard seltzer uma unesifo sikashukela. Udinga ukukhetha okuhle futhi ungaphuzi kakhulu. Cishe u-46% wabantu abanesifo sikashukela baphuza utshwala . Ongoti bathi abesifazane kufanele baphuze kanye kuphela ngosuku. Amadoda angaphuza iziphuzo ezimbili ngosuku. Utshwala bushintsha ushukela wakho wegazi. Ungalokothi uphuze uma isisu sakho singenalutho. Njalo hlola ushukela wakho wegazi uma uphuza. Umzimba wawo wonke umuntu uhlukile, ngakho khuluma nodokotela wakho ngaphambi kokuthi wengeze ubhiya noma i-seltzer. Uma ufuna ukwenza ukukhetha okuhlakaniphile, i-Beer and Hard Seltzer: The Ultimate Diabetes-Friendly Guide ingakusiza ukuthi ujabulele ukuphila futhi uhlale unempilo.

Ithiphu: Khetha iziphuzo ezinama-carbohydrate amancane futhi uhlale unokuthile okumnandi eduze uma kwenzeka ushukela wakho wehla kakhulu.

Okuthathwayo Okubalulekile

• Abantu abanesifo sikashukela bangakwazi phuza ubhiya noma i-hard seltzer. Khetha iziphuzo ezine-carb ephansi futhi ungaphuzi kakhulu. Yidla njalo ukudla ngaphambi kokuthi uphuze. Lokhu kusiza ukuvimba ushukela wakho ukuthi wehle kakhulu. Bheka ilebula yokudla ngaphambi kokukhetha isiphuzo. Hlola ama-carbohydrate, ushukela, ama-calories, notshwala. Obhiya abalula nama-hard seltzer anama-carbs nama-calories amancane. Lezi zingcono ekulawuleni ushukela wegazi. Ungaphuzi obhiya abane-carb ephezulu njengama-stouts, ama-porter, noma obhiya bezandla. Gwema ama-cocktails anoshukela nezixube futhi. Hlola ushukela wakho wegazi ngaphambi, ngesikhathi, nangemva kokuphuza. Lokhu kukusiza ukuthi uhlale uphephile futhi uqaphele izinguquko kusenesikhathi. Abesifazane kufanele baphuze kanye kuphela usuku ngalunye. Amadoda kufanele aphuze iziphuzo ezimbili kuphela ngosuku. Phuza kancane futhi uphuze amanzi nokudla okulula neziphuzo zakho. Khuluma nodokotela wakho mayelana notshwala kanye nemithi yakho yesifo sikashukela. Buza lapho kungcono ukungaphuzi.

Ubhiya kanye ne-Hard Seltzer: I-Ultimate Diabetes-Friendly Guide

Isifo Sikashukela Notshwala

Ungase uzibuze ukuthi ungabuphuza yini utshwala uma unesifo sikashukela. Impendulo inguyebo, kodwa udinga ukuqaphela. Utshwala bushintsha indlela umzimba wakho olawula ngayo ushukela wegazi. Uma uphuza, isibindi sakho sisebenza ukudiliza utshwala. Lokhu kusho ukuthi akuwugcini ushukela wakho wegazi uzinzile. Eyakho ushukela wegazi ungehla , ikakhulukazi uma ungadli. Kwesinye isikhathi, ukuphuza nakho kungenza ukuthi ushukela wakho unyuke. Lokhu kwenzeka uma uphuza kakhulu noma ukhetha iziphuzo ezinoshukela omningi noma ama-carbohydrate.

Qaphela: Ushukela wegazi ophansi ungabukeka sengathi udakiwe. Njalo hlola ushukela wakho wegazi ngaphambi, ngenkathi, nangemuva kokuphuza.

Phuza Izinketho

Ziningi iziphuzo ongakhetha kuzo, kodwa ezinye zingcono kushukela. Lo mhlahlandlela ukusiza ukuthi ukhethe ezihamba phambili. Nazi ezinye izinto okufanele uzikhumbule:

• Bheka ama-carbs nama-calories kuso sonke isiphuzo.

• Khetha iziphuzo ezinotshwala obuphansi ngokwevolumu, njengamalaga alula.

• Ama-Lager ngokuvamile anoshukela omncane nama-carbohydrate ambalwa kune-ales, IPAs, porters, noma ama-stouts.

• I-Hard seltzer ngokuvamile ayinayo i-gluten futhi iphansi kuma-carbs. Abanye basebenzisa i-stevia ukwenza ubumnandi.

• Funda njalo ilebula lokudla okunempilo. Amabhiya ezandla angafihla ushukela owengeziwe nama-carbs.

• Phuza ngokudla futhi uphuze amanzi ukusiza ukugcina ushukela wakho wegazi uzinzile.

Ake sibheke iziphuzo ezivamile:

Utshwala	Usayizi Ojwayelekile Wokukhonza	Okuqukethwe Okulinganiselwe Kwe-carbohydrate	Umthelela Kushukela Wegazi Kubantu Abanesifo Sikashukela
Ubhiya Okuvamile	12 oz	~ 12.6 g	Ama-carbohydrate amaningi asho ukuthi ushukela wegazi lakho ungakhuphuka ngokushesha.
I-Hard Seltzer	12 oz	~2 g	Ama-carbohydrate ambalwa asho ukuthi ushukela wegazi lakho uhlala uqinile.
Ubhiya Okhanyayo	12 oz	~ 4.6 g	Akuwona ama-carbs amaningi njengobhiya ojwayelekile, kodwa qaphela ushukela wakho wegazi.
Imimoya Distilled	1.5 oz	0 g	Awekho ama-carbohydrate, kodwa izixube zingangeza ushukela futhi ziguqule ushukela wakho wegazi.

I-Blood Sugar Effects

Ubhiya kanye ne-hard seltzer: umhlahlandlela wokugcina olungele isifo sikashukela uchaza ukuthi zombili iziphuzo zingashintsha ushukela wakho wegazi. Ubhiya unama-carbohydrate angenza ushukela wakho wegazi unyuke isikhashana. Utshwala bungenza noshukela wakho wehle, ikakhulukazi uma ungadlile. I-Hard seltzer inama-carbs ambalwa, ngakho-ke mancane amathuba okuthi unyuse ushukela wegazi lakho. Kodwa, amabhamuza ku-hard seltzer angenza utshwala busebenze ngokushesha emzimbeni wakho. Lokhu kusho ukuthi ushukela egazini lakho ungehla ngokushesha.

Ukuphuza kakhulu, ngisho neziphuzo ezine-carb ephansi, kungalimaza ushukela wakho wegazi ngokuhamba kwesikhathi. Ukuphuza kakhulu kungenza umzimba wakho ungasabeli ku-insulin. Lokhu kwenza isifo sikashukela kube nzima ukusilawula. Kungalimaza nezinzwa zakho nesibindi. Ubhiya kanye ne-hard seltzer: umhlahlandlela wokugcina olungele isifo sikashukela uthi phuza kancane, udle ngaphambi kokuthi uphuze, futhi ukhulume nodokotela wakho mayelana nokuthi yini engcono kakhulu kuwe.

Ithiphu: Amabhiya alula nama-hard seltzers ngokuvamile angcono kushukela osegazini lakho. Njalo hlola ilebula futhi ungaphuzi ngaphezu kwenani elinconyiwe.

Okufanele Ukubheke

Ama-Carbs kanye Noshukela

Kungani I-Carbs kanye Noshukela Kubalulekile

Uma unesifo sikashukela, udinga ukubheka ama-carbohydrate akho kanye noshukela kukho konke okuphuzwayo. Ama-carbohydrate angakhuphula ushukela wegazi lakho ngokushesha. Abanye obhiya kanye ne-hard seltzer banama-carbohydrate amaningi kunabanye. Uma ukhetha isiphuzo esinama-carbohydrates amaningi, ushukela wakho wegazi ungase unyuke. I-Hard seltzer ivamise ukuba nama-carbohydrate ambalwa kunobhiya ojwayelekile, ngakho ingangena kangcono ekudleni kwakho. Yidla njalo ngaphambi kokuthi uphuze ukuze usize ukugcina ushukela wakho wegazi uzinzile.

Izinketho Ezinhle Kakhulu Zobhiya We-Carb Ephansi kanye ne-Seltzer

Ufuna ukukhetha iziphuzo ngazo Amagremu ama-5 wamacarbohydrates noma ngaphansi ngokuphakelwa ngakunye . Obhiya abalula, ama-lager esitayela saseMelika, nama-pilsner kuyisinqumo esihle. I-Hard seltzer ingenye i-smart pick ngoba ivamise ukuba namagremu angu-2 wamacarbohydrates ngekani ngalinye. Nakhu ukubuka okusheshayo kokuthi iziphuzo ezihlukene ziqhathaniswa kanjani:

Uhlobo lwesiphuzo	Okuqukethwe Okujwayelekile Kwekhabhohayidrethi Ngokukhonza ngakunye
I-Hard Seltzer	Cishe amagremu angu-2 ngekani elingu-12-ounce
Ubhiya Okhanyayo	Cishe amagremu angu-3-6 ngokuphakela kwama-ounce angu-12
Ubhiya Okuvamile	Cishe amagremu angu-12.8 ngokuphakela kwe-12-ounce

Ithiphu: Ama-Hard seltzers nobhiya abalula ngokuvamile bangcono kushukela kunobhiya ojwayelekile noma owenziwe ngezandla.

Ungawachaza Kanjani Amaqiniso Okudla Okunempilo

Njalo hlola ilebula ngaphambi kokuthi uphuze. Bheka inani lama-carbohydrate kanye noshukela ngokuphakela ngakunye. Uma ilebula ingakubonisi lokhu, hlola iwebhusayithi yomkhiqizo. Khetha iziphuzo ezinoshukela onguziro noma ezinoshukela omncane. Gwema iziphuzo ezinejusi yezithelo, uju, noma isiraphu, njengoba lezi zengeza ama-carbohydrate engeziwe. Uma ubona isiphuzo esinamagremu angaphezu kwama-5 wamacarbohydrate ngokuphaka, zama enye into.

I-ABV nama-Calories

Ukuqonda i-ABV kanye Nomphumela Wayo

I-ABV imele utshwala ngevolumu. Ikutshela ukuthi isiphuzo sinamandla kangakanani. Iziphuzo ezine-ABV ephakeme zingathinta ushukela wakho wegazi kakhulu. Obhiya abaningi abalula kanye ne-hard seltzer bane-ABV cishe ngo-5%. Zama ukukhetha iziphuzo nge-ABV engu-7% noma ngaphansi. Lokhu kukusiza ukuthi ulawule isifo sikashukela futhi ugweme izinguquko ezinkulu kushukela wakho wegazi.

Ukucatshangelwa Kwekhalori Yesifo Sikashukela

Amakhalori abalulekile uma unesifo sikashukela. Iziphuzo ezinamakhalori engeziwe zingenza kube nzima ukulawula isisindo sakho kanye noshukela egazini. I-Hard seltzer ngokuvamile inama-calories angu-99-100 ngekani ngalinye. Ubhiya obulula bunama-calories angu-100-110. Obhiya abavamile nabazenzelayo bangaba nokunye okuningi. Nali ithebula elizokusiza ukuthi uqhathanise:

Uhlobo lwesiphuzo	Usayizi Wokukhonza	I-ABV ejwayelekile	Amakhalori (approx.)	Ama-carbohydrate (amagremu)
I-Hard Seltzer	12 oz	~5%	99	2
Ubhiya Okhanyayo	12 oz	~4%	103	5
Ubhiya Okuvamile	12 oz	~5%	146	11
Craft Beer	12 oz	~6%	260	21

Ukukhetha i-Lower ABV ne-Calorie Drinks

Khetha iziphuzo ezine-ABV ephansi namakhalori ambalwa. Lokhu kukusiza ukuthi ugcine ushukela wakho wegazi uzinzile futhi kusekele indlela odla ngayo. I-Hard seltzer nobhiya obulula ngokuvamile yizinqumo ezinhle kakhulu. Gwema obhiya bezandla nama-stouts, avame ukuba nama-calories amaningi nama-carbohydrate.

Amathiphu Welebula

Ulwazi Olubalulekile Ongaluhlola

Uma ukhetha isiphuzo, hlala uhlola ilebula:

• Inani lama-carbohydrate ngokuphakelwa ngakunye

• Okuqukethwe ushukela

• Amakhalori

• I-ABV (utshwala ngevolumu)

Uma ungakwazi ukuthola lolu lwazi, lubheke ku-inthanethi. Amanye amabhrendi akwenza kube lula ukutholakala.

Izingibe Zelebula Ezivamile

Ezinye iziphuzo zifihla ama-carbohydrates engeziwe noshukela. Qaphela amagama anjengokuthi 'uju,' 'ijusi yesithelo,' noma 'isiraphu.' Lawa engeza amacarbohydrates engeziwe. Futhi, ezinye iziphuzo aziwafaki amaqiniso omsoco. Uma ungaqiniseki, yeqa leso siphuzo.

Imigomo Yokumaketha okufanele uyiqaphele

Amagama afana nokuthi 'ukukhanya,' 'i-low-carb,' noma 'imvelo' azwakala emuhle, kodwa hlala uhlola ilebula. Ezinye iziphuzo zisebenzisa lawa magama ekukhangiseni, kodwa zisenama-carbohydrate amaningi kunalokho owafunayo. Khetha ngobuhlakani futhi ubheke izinombolo zangempela, hhayi nje amagama amnandi.

Khumbula: Ungakwazi ukujabulela isiphuzo esinesifo sikashukela uma ukhetha ngokuhlakanipha. Njalo hlola ilebula, bheka ama-carbohydrate akho, futhi unamathele ohlelweni lwakho lokudla.

Izinketho Ezinhle Kakhulu

I-Low-Carb Beer

Izibonelo Zomkhiqizo Ngemininingwane Yomsoco

Unezinketho eziningi uma kuziwa kubhiya we-carb ephansi. Izinhlobo eziningi manje zinikeza obhiya ngamagremu angu-5 wamacarbohydrates noma ngaphansi ngokuphakelwa kwama-ounce angu-12. Nakhu ukubuka okusheshayo kwezinye izinketho ezidumile:

Igama likabhiya	Amakhabhohayidrethi (g)	Amakhalori	I-ABV (%)	Amanothi/Incazelo Yokunambitheka
Budweiser Khetha 55	1.9	55	2.4	Amakhalori aphansi nama-carbs, iphunga le-malt elithosiwe
Corona Premier	2.6	90	4.0	Ukunambitheka okumnandi, okuqabulayo
UMichelob Ultra	2.6	95	4.2	Iphunga elimnandi, elilula le-citrus
Miller Lite	3.2	96	4.2	Umzimba ogcwele, ukunambitheka okubabayo
Busch Light	3.2	95	4.1	I-Classic light flavour kabhiya
Beck sika Premier Light	3.9	64	2.3	Ama-flavour amnandi futhi anezithelo
I-Dogfish Head I-IPA Enamandla Kancane	3.6	95	4.0	Kuhle kubalandeli be-IPA
I-Amstel Light Lager	5.0	95	3.5	Ibhali ne-hops ziyahlangana

Ubuhle nobubi

Okuhle:

• Ungathola lamabhiya cishe noma yikuphi.

• Banama-carbohydrates ambalwa nama-calories kunobhiya ojwayelekile.

• Ukunambitheka kujwayelekile uma usuvele uthanda ubhiya.

Ububi:

• Omunye ubhiya we-carb ephansi usenama-carbohydrate amaningi kune-seltzer eqinile.

• Okuqukethwe kotshwala okuphansi kungase kungabi okwawo wonke umuntu.

Amathiphu Okukhetha

• Bheka ubhiya obhalwe 'light' noma 'low-carb.'

• Ngaso sonke isikhathi hlola ilebula lokudla okunomsoco ukuze uthole amacarbohydrates (phokophela u-5g noma ngaphansi nge-12oz ngayinye).

• Khetha izinketho ezine-ABV ephansi ukuze usize ukuphatha ushukela wakho wegazi.

Izinketho ze-Hard Seltzer

Izibonelo Zomkhiqizo Ngemininingwane Yomsoco

I-Hard seltzer iyikhethelo elihle uma ufuna isiphuzo esinama-carbohydrate ambalwa kakhulu. Imikhiqizo eminingi inikeza i-low-carb hard seltzer enoziro noma ushukela ophansi kakhulu. Nazi ezinye izinketho eziphezulu:

Ibhrendi	Okuqukethwe ushukela	Okuqukethwe kwe-carbohydrate	I-ABV	I-Flavour Highlights / Amanothi
I-Wild Basin Boozy Amanzi Akhazimulayo	0 amagremu	1 igramu	5%	Ama-combo aqabulayo njengekhukhamba-pentshisi
I-White Claw Pure Hard Seltzer	0 amagremu	2 amagremu	5%	I-Plain, iguquguqukayo ekuxubeni
I-Truly Hard Seltzer (Blueberry Acai)	1 igramu	2 amagremu	5%	Ukunambitheka kwe-berry okuhlanganisiwe
U-Bon & Viv Spiked Seltzer	0 amagremu	1-2 amagremu	4.5%	Izithelo zemvelo kanye nama-flavour we-botanical

Ubuhle nobubi

Okuhle:

• Iphansi kakhulu kuma-carbohydrate kanye noshukela.

• Ama-hard seltzers amaningi awanayo i-gluten.

• Uthola ama-flavour anhlobonhlobo.

Ububi:

• Amanye amabhrendi asebenzisa ama-sweeteners okwenziwa.

• Izinhlobo ezinambithekayo zingase zibe noshukela ofihliwe, ngakho-ke hlola njalo ilebula.

Amathiphu Okukhetha

• Khetha ama-seltzers aqinile ano-2g carbohydrates noma ngaphansi ngokuphakela ngakunye.

• Gwema izinketho ezinoshukela owengeziwe noma isiraphu yommbila ene-fructose ephezulu.

• Bheka 'awukho ushukela owengeziwe' noma 'ushukela onguziro' kulebula.

Ezinye Iziphuzo

Izibonelo Zomkhiqizo Ngemininingwane Yomsoco

Ungase ufune ukuzama ezinye izinketho zotshwala ezingenashukela. I-distilled spirits kanye newayini elomile yizinqumo ezinhle uma uzisebenzisa ngokulinganisela. Nansi inkomba esheshayo:

Uhlobo lwesiphuzo	Usayizi Wokukhonza	Amakhabhohayidrethi (g)	Okuqukethwe ushukela (g)	Amanothi
I-gin, i-rum, i-vodka, i-whisky	1.5 oz (45 mL)	0	0	I-Zero carbs ngokukhonza ngakunye; gwema izixube ezinoshukela.
Iwayini Elibomvu Elomile	5 oz (150 mL)	3.8	Phansi	Ama-Antioxidants asiza ngezinkinga zesifo sikashukela.
Iwayini emhlophe eyomile	5 oz (150 mL)	3.8	Phansi	Okuqukethwe kwe-carb okufanayo newayini elibomvu.
I-Brut Champagne	5 oz (150 mL)	Phansi	<1.8	Okuqukethwe ushukela ophansi kakhulu.
Martini	4 oz (120 mL)	0.2	Iphansi kakhulu	Kwenziwe nge-gin noma i-vodka ne-vermouth eyomile.
I-Vodka Soda	Iyaguquguquka	0	0	I-Zero carbs uma ihlanganiswe ne-club soda.

Ubuhle nobubi

Okuhle:

• I-distilled spirits iyi-alcohol engenashukela.

• Iwayini elomile liphansi ngoshukela kunewayini elimnandi noma le-dessert.

• Ungakwazi ukuxuba imimoya namanzi, i-club soda, noma i-tonic yokudla ukuze uthole izinketho eziphansi ze-carb cocktail.

Ububi:

• Imimoya ingaba phezulu otshwaleni, ngakho ukulinganisela kubalulekile.

• Iziphuzo ezixutshiwe zingase zengeze ushukela ofihliwe uma ungaqaphile.

Amathiphu Okukhetha

• Khetha iwayini elomile ngaphezu kwewayini elimnandi noma le-dessert.

• Hlanganisa imimoya namanzi, i-club soda, noma i-diet tonic—gwema izixube ezinoshukela.

• Khawulela usayizi wakho wokuphakela ukuze ugweme ukuphuza ngokweqile.

Khumbula: Ungajabulela isiphuzo esinesifo sikashukela uma ukhetha ngobuhlakani. Njalo hlola ilebula, bheka ama-carbohydrates akho, futhi unamathele ohlelweni lwakho.

Okufanele Ukugweme

I-High-Carb Beer

Izinhlobo Okufanele Uzigweme

Abanye obhiya banama-carbohydrate amaningi kakhulu kunabanye. Kufanele ugweme ama-stouts, abathwali bempahla, obhiya bakakolweni, kanye nobhiya bezandla abaningi abanekhalori ephezulu. Lezi ziphuzo zivame ukuba nomlomo onzima futhi zingaqukatha ngaphezu kwamagremu angu-10 wama-carbohydrate ngokuphakwa ngakunye. Amabhiya amnyama, ikakhulukazi, ngokuvamile anenani eliphezulu lama-carbohydrate.

• Ama-Stouts

• Abathwali

• Ubhiya kakolweni

• Yenza obhiya abanokuthungwa okujiyile noma okukhilimu

Ithiphu: Obhiya abalula ngokuvamile banamagremu angu-4 wama-carbohydrate, kodwa obhiya abamnyama bangaba namagremu angu-10 noma ngaphezulu.

Kungani Ubhiya Be-Carb Ephezulu Iyinkinga

Uma uphuza ubhiya one-carb ephezulu, ushukela wakho wegazi ungakhuphuka ngokushesha. Ubhiya wezandla nezinketho ezimnyama zinama-dextrin amaningi, umzimba wakho owephula ushukela. Lokhu kwenza kube nzima ukugcina ushukela wakho wegazi uzinzile. Uma unesifo sikashukela, lawa ma-spikes angaba yingozi futhi enze isimo sakho sibe nzima ukusiphatha.

Ungawabona Kanjani Obhiya AbaneCarb Ephezulu

Ungabona obhiya abane-carb ephezulu ngokubheka ilebula yokudla noma ngokubheka umkhiqizo ku-inthanethi. Uma ubhiya uzwakala usinda noma unambitheka kamnandi, cishe unama-carbohydrate amaningi. Izinhlobo eziningi zikabhiya ezijwayelekile zibala amaqiniso abo okudla kumawebhusayithi abo. Uma usendaweni yokuphuzela utshwala noma endaweni yokudlela, buza iseva mayelana nesitayela sikabhiya kanye nokuqukethwe kwekhabhu.

Ama-Sugary Seltzers

Ushukela Ofihliwe ku-Seltzers

Akuwona wonke ama-hard seltzers anoshukela omncane. Ezinye izinhlobo zengeza ama-concentrate ejusi yezithelo noma ama-sweeteners. Lezi zishukela ezifihliwe zingakhuphula ushukela wakho wegazi ngaphandle kokuqaphela. Njalo hlola uhlu lwesithako ukuze uthole amagama afana nokuthi 'i-juice concentrate,' 'ushukela womoba,' noma 'isiraphu.'

Ukufunda Amalebula Okuqukethwe Ushukela

Ungathola ukuthi i-seltzer ingeze ushukela ngokufunda amaqiniso okudla okunomsoco kanye nohlu lwesithako. Ama-Seltzers enziwe ngotshwala noma izisekelo zewayini kufanele abhale izithako zawo kanye noshukela. Bheka amalebula athi 'awukho ushukela owengeziwe' noma 'ushukela onguziro.' Uma ungakuboni lokhu, hlola iwebhusayithi yomkhiqizo ukuze uthole imininingwane eyengeziwe.

Izibonelo zama-Sugary Seltzers

Amanye ama-hard seltzers asebenzisa ijusi yezithelo zangempela noma ama-sweeteners engeziwe. Lezi zingaba namagremu angaphezu kwama-5 wama-carbohydrate ngekani ngalinye. Njalo gwema ama-seltzers angawafaki ngokucacile ushukela wawo. I-AMASS Hard Seltzers, isibonelo, isho kulebula ukuthi ayinawo ushukela owengeziwe noma okoshukela. Sebenzisa lokhu njengomhlahlandlela lapho ukhetha isiphuzo.

Iziphuzo Ezisindayo

Izinketho ze-High-Calorie kanye ne-High-ABV

Ubhiya obunzima neziphuzo ezinamandla ezixubile kungabangela izinkinga kushukela wakho wegazi. Iziphuzo ezinotshwala obuphezulu ngevolumu (ABV) nama-calories amaningi akuzona izinqumo ezinhle. Abanye obhiya abanzima banokufika ku-10% ABV kanye nama-calories angu-175 ngokukhonza ngakunye. Lezi ziphuzo zingenza ushukela wakho ukhuphuke futhi kube nzima ngomzimba wakho ukucubungula.

Uhlobo Lweziphuzo	Uhlu lwe-ABV	Ibanga Lekhalori (ngo-12 oz)	Okuqukethwe kwe-carbohydrate (g)	Isifo sikashukela
Ubhiya Ojwayelekile Wamabhodlela	4-5%	114-148	6.9-13.9	Kungcono ukulawula ushukela wegazi
Obhiya Obunzima/Izandla	Kufika ku-10%	141-175	Ngokuvamile > 10	Ingozi ephezulu yokukhuphuka koshukela wegazi

Iziphuzo ezixutshwe nezixube ezinoshukela

Ama-cocktails neziphuzo ezixutshwe ngokuvamile zifihla ushukela omningi. Iziphuzo ezifana ne-Long Island Iced Tea, i-White Russian, nama-margarita enziwe ngaphambilini zingaba nama-calories angaphezu kuka-200 noshukela omningi. I-soda evamile, i-tonic, kanye nezixube zejusi zengeza ama-carbs engeziwe. Lezi zixube zingenza ushukela wakho wegazi unyuke ngokushesha.

Ukubona Nokugwema Iziphuzo Ezinamandla

Ungakwazi ukugwema iziphuzo ezinzima ngokubheka imenyu noma ukubuza umthengisi mayelana nezithako. Gwema iziphuzo ngokhilimu, isiraphu, noma amajusi ezithelo. Khetha iziphuzo ezilula ezinomsoco ocacile. Uma ungaqiniseki, khetha ubhiya olula noma i-hard seltzer engenashukela owengeziwe.

Qaphela: Njalo hlola ilebula lokudla okunomsoco noma ubuze mayelana nezithako uma ungaqiniseki ngesiphuzo.

Amathiphu Okuphuza Okuphephile

Yidla Kuqala

Khetha Ukudla Okulinganiselayo

Kufanele udle njalo ngaphambi kokuba uphuze utshwala. Ukweqa ukudla noma ukuphuza esiswini esingenalutho kungenza ushukela wakho wehle ngokushesha. Zama ukudla njalo ngemva kwamahora amathathu, ngisho noma ungazizwa ulambile. Ukudla okunomsoco kukusiza ukuthi ugcine ushukela wakho wegazi uqinile futhi kwenze kube lula ukuphuza ngokuphepha nesifo sikashukela.

Isidlo esihle somuntu onesifo sikashukela sihlanganisa amaprotheni angenalutho, ama-carbohydrate ayinkimbinkimbi, nokudla okune-fiber. Lokhu kudla kukunikeza amandla ahlala njalo futhi kusiza ekuvimbeleni izinguquko ezingazelelwe emazingeni kashukela egazini. Ungase ufune ukufaka imifino, okusanhlamvu okuphelele, kanye nengxenye encane yamafutha anempilo. Lolu hlobo lokudla lungena kahle ekudleni kwesifo sikashukela futhi lukusiza ukuthi uphuze ngokuphepha.

Iziphakamiso zokudla okulula kokuphuza

Ukudla okulula kubalulekile uma uhlela ukuphuza. Zikusiza ukuthi ugweme ushukela ophansi futhi uhlale uzizwa ulungile. Khetha ukudla okulula okuxuba ama-carbohydrate namaprotheni noma amafutha anempilo. Nansi eminye imibono elula:

• Ama-crackers anebhotela le-peanut

• I-yogurt yamaGreki namajikijolo

• Isemishi le-turkey eliyingxenye yesinkwa esigcwele okusanhlamvu

• I-apula elinebhotela lamantongomane

• Okusanhlamvu okuphelele nobisi

• Izithelo nama-crackers

• Ibhotela lamantongomane nesemishi lejeli esinkwa esigcwele okusanhlamvu

Ungakwazi futhi ukudla okulula ngaphambi kokulala uma uphuza kusihlwa. Lokhu kusiza ukugcina ushukela wegazi lakho ungehli ebusuku.

Ukubeka Isikhathi Ukudla Neziphuzo Zakho

Zama ukungabambezeli ukudla noma ukudla okulula uma uphuza. Yidla kancane, ukudla njalo njalo emahoreni amathathu kuya kwamane. Uma ufuna ukuphuza, hlela ngokudla noma ukudla okulula. Lesi sikhathi sisiza umzimba wakho ukuthi uphathe utshwala kangcono futhi sigcine amazinga kashukela egazini engashintshi. Uma udla amaswidi noma uphuza utshwala, kwenze njengengxenye yokudla okulinganiselayo. Hlala uqondanisa ukudla kwakho okunama-carbohydrate nemithi yakho yesifo sikashukela ukuze ugweme i-hypoglycemia.

Ithiphu: Ungalokothi uphuze utshwala esiswini esingenalutho. Ukudla kuqala kungenye yezindlela ezingcono kakhulu zokuphuza ngokuphepha nesifo sikashukela.

Gada Ushukela Wegazi

Nini Ukuhlola Ushukela Wegazi

Ukuhlola ushukela wegazi lakho kubaluleke kakhulu uma unesifo sikashukela futhi ufuna ukuphuza ngokuphepha. Kufanele hlola ushukela wakho wegazi ngaphambi kokuba uqale ukuphuza. Uma uzwa noma yiziphi izimpawu zoshukela ophansi noma ophezulu ngenkathi uphuza, hlola futhi. Ngemva kokuqeda ukuphuza, hlola ushukela wegazi lakho futhi. Lokhu kukusiza ukuthi ubambe noma yiziphi izinguquko kusenesikhathi futhi kukugcina uphephile.

Ungase futhi ufune ukuhlola ushukela wakho wegazi ngaphambi kokudla, ngesikhathi sokulala, noma uma uzizwa ugula noma ucindezelekile. Uma uthatha imithi emisha noma ushukela wakho uphezulu noma uphansi kunokuvamile, hlola kaningi. Utshwala bungenza lezi zinguquko zibe nzima ukuzibona, ngakho hlala uqaphile.

Ukubona Izimpawu Zoshukela Wegazi Ophansi

Ushukela ophansi ungakunyonyobela, ikakhulukazi uma uphuza utshwala. Ngezinye izikhathi, izimpawu zibukeka sengathi udakiwe. Ungase uzizwe uyavevezela, ujuluka, unesiyezi, noma udidekile. Ungase ube nenkinga yokukhuluma noma uzizwe ukhathele kakhulu. Uma ubona noma yiziphi zalezi zimpawu, hlola ushukela wakho wegazi ngokushesha.

Qaphela: Abangane bangase bangazi ukuthi unoshukela wegazi ophansi noma uma nje unamacebiso. Ngaso sonke isikhathi yazisa othile ukuthi unesifo sikashukela ngaphambi kokuba uphuze.

Ukugcina Imithombo Ye-Glucose Isebenza

Njalo gcina umthombo osheshayo ushukela kuwe uma uphuza. Lokhu kungaba amaphilisi eglucose, ijusi yezithelo, noma i-soda evamile. Uma ushukela wegazi lakho wehla, udinga ukuthatha isinyathelo ngokushesha. Ukuphatha ukudla okulula noma umthombo weglucose kukusiza ukuthi uhlale uphephile futhi ujabulele isikhathi sakho sokuzikhipha.

Ithiphu Lochwepheshe: Tshela abangani bakho noma abantu onabo ngesifo sikashukela sakho. Bakhombise lapho ugcina khona umthombo wakho weglucose. Ngale ndlela, bangasiza uma uludinga.

Ubuningi Bomkhawulo

Ukubeka Imikhawulo Yomuntu Siqu

Udinga ukwazi imingcele yakho ngaphambi kokuba uqale ukuphuza. Ukubeka umkhawulo womuntu siqu kukusiza ukuthi uhlale uphephile futhi ujabulele isikhathi sakho. Cabanga ukuthi bungakanani utshwala ongakwazi ukuphatha. Udokotela wakho angakusiza ukuthi unqume ukuthi yini ekufanele. Ongoti abaningi bathi abesifazane akufanele baphuze isiphuzo esingaphezu kwesisodwa ngosuku. Amadoda kufanele ayeke iziphuzo ezimbili ngosuku.

Ungasebenzisa lawa macebiso ukuze uzibekele umkhawulo wakho:

• Nquma ukuthi zingaki iziphuzo ozoziphuza ngaphambi kokuba uphume.

• Tshela umngane noma ilungu lomndeni mayelana nohlelo lwakho.

• Namathela emkhawulweni wakho, ngisho noma abanye bephuza kakhulu.

Ithiphu: Bhala phansi umkhawulo wakho noma usethe isikhumbuzi efonini yakho. Lokhu kukusiza ukuthi ukhumbule umgomo wakho.

Pacing Iziphuzo Zakho

Ukuphuza kancane kunikeza umzimba wakho isikhathi sokucubungula utshwala. Uma uphuza ngokushesha kakhulu, ungase ungaboni ukuthi uphuze kangakanani. Ungasebenzisa le mibono ukuze uziqhubekisele phambili:

• Thatha isiphuzo sakho esikhundleni sokudla kakhulu.

• Linda okungenani imizuzu engama-30 phakathi kweziphuzo.

• Phuza ingilazi yamanzi ngemva kophuzo oludakayo ngalunye.

• Yidla ama-snacks ngenkathi uphuza ukuze wehlise ukumuncwa kotshwala.

Nali ithebula elilula ukukusiza ukuthi ulinganise iziphuzo zakho:

Inombolo Yokuphuza	Isikhathi Sokulinda Ngaphambi Kokuphuza Okulandelayo	Okufanele Ukwenze Ngesikhathi Sokulinda
1	Imizuzu engama-30	Phuza amanzi, udle ukudla okulula
2	Imizuzu engama-30	Xoxa nabangani, zulazula
3	Imizuzu engama-30	Hlola ushukela wakho wegazi, khululeka

Qaphela: Ukuphuza kancane kukusiza ukuthi uqaphele ukuthi utshwala buwuthinta kanjani umzimba wakho. Ungayeka ngaphambi kokuba uzizwe ugula noma unesiyezi.

Ukulandelela Ukuphuza Utshwala

Ukulandelela iziphuzo zakho kukusiza ukuthi uhlale ulawula. Ungasebenzisa i-notebook, uhlelo lokusebenza lwefoni, noma inothi elinamathelayo. Bhala phansi isiphuzo ngasinye njengoba unaso. Lokhu kwenza kube lula ukubona uma ngabe ususondele emkhawulweni wakho.

Zama lezi zindlela ezilula zokulandelela iziphuzo zakho:

• Sebenzisa uhlelo lokusebenza lwamanothi efoni yakho ukuze ubhale isiphuzo ngasinye.

• Hambisa uhlamvu lwemali ephaketheni elilodwa uye kwelinye kuzo zonke iziphuzo.

• Cela umngane ukuthi akusize ugcine ukubala.

Ithiphu Yephrofayili: Ukulandelela iziphuzo zakho kungakusiza ubone amaphethini. Ungase uqaphele ukuthi uphuza kakhulu ngezikhathi ezithile noma nabantu abathile. Ukwazi lokhu kukusiza ukuthi wenze ukukhetha okungcono ngokuzayo.

Ukukhawulela ukuthi uphuza kangakanani kungenye yezindlela ezingcono kakhulu zokuvikela impilo yakho. Ungakwazi ukujabulela ubhiya noma i-hard seltzer futhi ugcine ushukela wakho wegazi uzinzile. Zibekele umkhawulo wakho, zihambise, futhi ulandelele iziphuzo zakho. Uzozizwa ungcono futhi uhlale uphephile ngaso sonke isikhathi lapho ukhetha ukuphuza.

Izinyathelo zokuzivikela

Ukusebenzisana Kwemithi

Uma uthatha umuthi wesifo sikashukela, udinga ukwazi ukuthi utshwala bungasebenzisana kanjani nokwelashwa kwakho. Eminye imithi yesifo sikashukela ayihlangani kahle notshwala. Nawa amaphuzu ambalwa abalulekile okufanele uwakhumbule:

• I-Metformin notshwala ndawonye kungabangela imiphumela emibi kakhulu. Inkinga eyodwa engavamile kodwa eyingozi i-lactic acidosis, eyenzekayo lapho i-lactic acid inqwabelana emzimbeni wakho.

• Ukuphuza utshwala ngenkathi uthatha i-metformin noma i-sulfonylureas kungenza ushukela wakho wegazi wehle kakhulu. Lokhu kubizwa nge-hypoglycemia.

• I-Sulfonylureas, njenge-glipizide noma i-glyburide, inengozi enkulu nakakhulu yokubangela ushukela wegazi ophansi lapho uphuza.

• Izimpawu zokwehla kukashukela egazini zihlanganisa isiyezi, ukudideka, ukubona lufifi, ukozela kanye nekhanda elibuhlungu. Uma uzwa noma yikuphi kwalokhu, hlola ushukela wakho wegazi ngokushesha.

• Ushukela wegazi ophansi kakhulu ungakwenza uphelelwe amandla. Ungase udinge usizo oluphuthumayo.

• Hlale utshela abangani bakho noma umndeni wakho ngesifo sikashukela sakho. Babonise ukuthi bangasiza kanjani uma unoshukela wegazi ophansi.

• Phatha amaphilisi eglucose noma ikhithi yokuhlenga lapho uphuma.

Ithiphu: Uma uthatha umuthi wesifo sikashukela, khuluma nodokotela wakho ngaphambi kokuthi uphuze. Bangakusiza ukuthi uhlale uphephile.

Ingozi ye-Hypoglycemia

Utshwala bungenza amazinga kashukela egazini ehle, ikakhulukazi uma uphuza esiswini esingenalutho noma usebenzisa i-insulin noma i-sulfonylureas. Isibindi sakho sisebenza kanzima ukuze siphule utshwala, ngakho asikwazi ukukhulula i-glucose egazini lakho futhi. Lokhu kwenza kube nzima ukugcina ushukela wakho wegazi uzinzile.

Nakhu okufanele ukwenze uma uzwa izimpawu zoshukela wegazi ophansi:

1. Uma ushukela wakho wegazi uphakathi kuka-55-69 mg/dL, yidla amagremu angu-15 wamacarbohydrate (njengamaphilisi eglucose noma ijusi).

2. Linda imizuzu eyi-15, bese uhlola ushukela wakho wegazi futhi.

3. Uma isephansi, yidla amanye amagremu angu-15 wamacarbohydrate bese uphinda uhlole ngemva kwemizuzu engu-15.

4. Qhubeka uphindaphinda kuze kube yilapho ushukela wakho ubuyela kwesijwayelekile.

5. Ngemva kokuba usuzizwa ungcono, yidla ukudla noma ukudla okulula ukuze ugcine amazinga kashukela egazini engashintshi.

6. Uma ushukela wakho wehla ube ngaphansi kuka-55 mg/dL, thola usizo lwezokwelapha ngokushesha.

Qaphela: Yidla njalo ngaphambi nangenkathi uphuza. Lokhu kusiza ukuvimbela ushukela wegazi ophansi.

Nini Okufanele Ugweme

Kwesinye isikhathi, akufanele uphuze nhlobo utshwala uma unesifo sikashukela. Nazi ezinye izimo lapho udinga ukweqa utshwala:

• Isifo sakho sikashukela asilawulwa kahle.

• Unenkinga yemizwa, yamehlo, noma yezinso ngenxa yesifo sikashukela.

• Une-triglycerides ephezulu noma i-pancreatitis.

• Ukhulelwe noma uhlela ukushayela.

• Ulashelwa ukuphazamiseka kokusebenzisa utshwala.

• Uthatha imithi ethile, njenge-chlorpropamide, engabangela ukusabela okubi ngotshwala.

Utshwala bungenza izinkinga zesifo sikashukela zibe zimbi nakakhulu. Kungase futhi kufihle izimpawu zoshukela ophansi, okwenza kube nzima ngawe nabanye ukuthi niqaphele uma udinga usizo. Uma ungaqiniseki ukuthi kuphephile yini ukuthi uphuze, cela udokotela wakho kuqala.

I-callout: Uma unezinkinga zesifo sikashukela noma unenkinga yokugcina amazinga kashukela egazini azinzile, kungcono kakhulu ukugwema utshwala ngokuphelele.

Ungajabulela ubhiya noma i-hard seltzer enesifo sikashukela uma wenza ukukhetha okuhlakaniphile. Njalo hlola amalebula omsoco we-carbs, ushukela, ne-ABV. Khetha iziphuzo ezilula noma ezine-carb ephansi, bese weqa izixube ezinoshukela. Phuza kancane, udle ngaphambi kokuthi uphuze, futhi ubuke ushukela osegazini lakho. Nawa amathiphu aphezulu:

• Khetha obhiya abane-carb ephansi noma ama-hard seltzers

• Gwema ama-cocktails nezixube ezinoshukela omningi

• Phuza ngokusesilinganisweni—okukodwa kwabesifazane, ababili kwabesilisa

• Cela izinketho ezinoshukela omncane kumabha

• Gada ushukela wegazi lakho ngaphambi nangemuva kokuphuza

Uma unemibuzo, khuluma nodokotela wakho. Unamandla okujabulela ukuphila futhi uhlale unempilo!

FAQ

Ungakwazi yini ukuphuza ubhiya noma i-hard seltzer uma unesifo sikashukela?

Yebo, ungajabulela ubhiya noma i-hard seltzer uma unesifo sikashukela. Vele ukhethe izinketho ezine-carb ephansi, uphuze ngokusesilinganisweni, futhi njalo uhlole ushukela osegazini lakho. Ukudla ngaphambi kokuba uphuze kusiza ukuthi uhlale uphephile.

Imuphi ubhiya ongcono kakhulu kumuntu onesifo sikashukela?

Khetha obhiya abalula noma labo abhalwe 'low-carb.' Bheka amagremu angu-5 wama-carbs noma ngaphansi ngokuphakelwa kwe-12-ounce. Imikhiqizo efana neMichelob Ultra, Miller Lite, neBudweiser Select 55 isebenza kahle.

Utshwala buwuthinta kanjani ushukela wakho wegazi?

Utshwala bungenza ushukela wakho wehle, ikakhulukazi uma uphuza esiswini esingenalutho. Ezinye iziphuzo ezinoshukela omningi noma ama-carbs nazo zingenza ushukela wakho wegazi unyuke. Njalo qapha amazinga akho.

Ingabe ama-hard seltzers angcono kunobhiya wesifo sikashukela?

Ama-Hard seltzers ngokuvamile ane-carbs embalwa kanye noshukela omncane kunobhiya ojwayelekile. Abaningi abanayo i-gluten. Vele uhlole ilebula ngoshukela ofihliwe noma ama-sweeteners.

Yini okufanele uyigweme lapho ukhetha iziphuzo ezidakayo?

Gwema:

• Ama-stouts, ama-porters, nobhiya kakolweni

• Ama-cocktails anoshukela noma ama-mixers

• Ama-seltzers aqinile anoshukela owengeziwe

• Ukuphuza esiswini esingenalutho

Ungakwazi yini ukuhlanganisa umuthi wesifo sikashukela notshwala?

Eminye imithi yesifo sikashukela ayihlangani kahle notshwala. Ungaba nengozi ephezulu yoshukela wegazi ophansi noma eminye imiphumela emibi. Njalo khuluma nodokotela wakho ngaphambi kokuba uphuze.

Yiziphi izimpawu zoshukela wegazi ophansi lapho uphuza?

Ungase uzizwe uyavevezela, unesiyezi, udidekile, noma ujuluka. Ngezinye izikhathi, ungase uthuke amazwi akho noma uzizwe ukhathele kakhulu. Uma uqaphela lezi zimpawu, hlola ushukela wakho wegazi ngokushesha.