Iziphuzo eziphezulu ezi-20 ezinotshwala eziphansi zabashukela

Uma unoshukela 2 sikashukela, ungahle uzibuze ukuthi yiziphi iziphuzo eziphephile. Ezinye iziphuzo zotshwala zingakhulisa ushukela wegazi lakho. Utshwala obuhle kakhulu kwabashukela ngo-2025 bunoshukela omncane nama-carbs. Lezi ziphuzo zisanambitha okuhle. Nazi iziphuzo ezi-10 eziphezulu ezinotshwala eziphansi zabashukela. Lolu hlu lusebenzisa ucwaningo olusha nezitayela:

sohlobo lwesiphuzo	isibonelo	esisebenzisa usayizi we-	carbs (g)	ushukela (g)
Ubhiya ophansi we-carb	Miller Lite	12 fl oz (360 ml)	3.2	N / a
	Ama-Coors Light	12 fl oz (360 ml)	5	N / a
	Isibani se-bud	12 fl oz (360 ml)	4.6	N / a
	Ukukhanya kwebhasi	12 fl oz (360 ml)	3.2	N / a
Iwayini	Iwayini elibomvu	I-5 fl oz (150 ml)	3.8	N / a
	Iwayini elimhlophe	I-5 fl oz (150 ml)	3.8	N / a
	I-Champagne (omile ongezekile)	I-5 fl oz (150 ml)	N / a	1.8-2.5
Imimoya ephukile	Gin, rum, vodka, whisky	1.5 fl oz (45 ml)	0	0
I-cocktail ephansi ye-carb	I-Martini	4 fl oz (120 ml)	0.2	N / a
	Vodka soda	-Ngafani	0	0

Ukukhetha iziphuzo ezinoshukela eziphansi kubalulekile kubantu abanesifo sikashukela sohlobo 2. Isifo sikashukela senza kube nzima emzimbeni wakho ukulawula ushukela wegazi. Ukuphuza utshwala ngokuvamile kungenza umsebenzi we-insulin usebenze kahle. Lokhu kungenza ushukela wakho wegazi ukhuphuke. Ukuphuza esiswini esingenalutho kungenza ushukela wegazi lakho ulahle kakhulu. Abantu abaningi manje bakhetha iziphuzo ezinjengebhiya elikhanyayo, iwayini eyomile, noma imimoya enoshukela onama-ecougal-free mixers. Uma ufuna ubhiya owenzelwe ushukela, zama ubhiya we-hiuierpack. Usengakujabulela iziphuzo uma wenza izinqumo ezihlakaniphile!

Ukuthathwa Key

• Khetha iziphuzo ezinoshukela eziphansi Ubhiya okhanyayo , iwayini eyomile, nemimoya ephukile ukusiza ukugcina ushukela wegazi uqine. Phuza utshwala kuphela kancane futhi uhlala udla ukudla ngayo ukuze umise ushukela wegazi ekuhambeni kakhulu noma ephansi kakhulu. Sebenzisa ama-mixers angenashukela afana ne-Club Soda noma i-Diet Tonic ukwenza ama-cocktails aphephile, aphansi we-carb. Hlola ushukela wegazi lakho ngaphambili, ngenkathi, nangemva kokuphuza ukuze uhlale uphephile futhi ubone noma yiluphi ushintsho kusenesikhathi. Ungaphuzi amawayini amnandi, ubhiya ojwayelekile, ama-cocktails ashukela, noma ama-liqueurs ngoba anoshukela omningi nama-carbs.

Utshwala noshukela wegazi

Utshwala buthinta kanjani ushukela

Uma unesifo sikashukela sohlobo 2, utshwala bungenza ukuba ushukela ushukela wegazi ukhokhe. Isibindi sakho sivame ukusiza ukugcina ushukela wakho wegazi uqinile. Uma uphuza, isibindi sakho sigxile ekuphuleni utshwala esikhundleni salokho. Lokhu kusho ukuthi ngeke kukhiphe i-glucose eningi egazini lakho. Uma uthatha i-insulin noma omunye umuthi wesifo sikashukela, ushukela wegazi lakho ungalahla phansi kakhulu. Lokhu kubizwa ngokuthi i-hypoglycemia.

Nakhu okwenzekayo emzimbeni wakho lapho uphuza utshwala:

• Ukuphuza okunamandla okungapheli kungenza umzimba wakho uzwele kancane ku-insulin futhi wehlise ukuthi kungakanani i-insulin yakho eyenzayo.

• Utshwala bungamisa isibindi sakho ekwenziseni nasekudedele ushukela, obungadala ushukela wegazi ophansi.

• Ukuphuza okuningi kungalimaza ama-pancreas akho nokuphazamiseka ngezimpawu ze-insulin.

• Ezinye izifundo zibonisa ukuthi ukuphuza okulinganiselayo kunganciphisa ingozi yakho yesifo sikashukela sohlobo 2, kepha ukuphuza ngokweqile kwenza okuphambene.

Ucwaningo lwemitholampilo lwathola ukuthi lapho abantu abanesifo sikashukela sohlobo 2 baphuza utshwala noshukela, ushukela wawo wegazi wawela ngaphezulu lapho bephuza ushukela bodwa. Lokhu kusho ukuthi utshwala bungenza ushukela wakho wegazi usheleleze, ikakhulukazi uma uwuxuba neziphuzo ezimnandi noma isiphuzo esiswini esingenalutho.

ICEBISO: Hlala uhlola ushukela wegazi lakho ngaphambi nangemva kokuphuza. Bukela izimpawu ezinjenge-shakiness, ukujuluka, noma ukudideka.

Kungani kunezindaba ezinoshukela eziphansi

Akuzona zonke izinhlobo zotshwala ezifanayo zabantu abanesifo sikashukela sohlobo 2. Ezinye iziphuzo, njengezewayini ezimnandi noma ama-cocktails aushukela, ube noshukela omningi nama-carbs. Lokhu kungenza ukuthi kulawulwe ushukela wegazi kube nzima. Iwayini nemimoya kuvame ukuba nama-carbs ambalwa. Ngokwesibonelo, Ingilazi enama-ounce amahlanu yewayini inamagremu amane ama-carbs , kanti amawayini amnandi we-dessert angaba nama-gramu ayi-14.

• Ushukela we-liquid kusuka kutshwala butholwe ngokushesha. Abasizi ukuvikela ushukela wegazi ophansi ngokuhamba kwesikhathi.

• Ukudla okugaywayo kuhamba kancane futhi kukusiza ekuvikeleni kusuka kumaconsi angazelelwe.

• Ukukhetha iziphuzo ezinoshukela eziphansi kukusiza ukuthi ugweme ama-spikes asheshayo kanye nokuphahlazeka kushukela wegazi lakho.

Umbono Oyisimangalo	Yikuphi Ucwaningo Othi
Utshwala bubangela ushukela	Akubangeli isifo sikashukela, kepha ukuphuza ngokweqile kwandisa ingozi. Ukuphuza okulinganiselwe kungasiza abanye abantu.
Utshwala bubuyingozi kushukela	Kungenza ushukela wegazi kungahleleki futhi kukhulise ezinye izingozi zempilo.
Abantu abanesifo sikashukela kumele bagweme utshwala	Ungaphuza ngokulinganisa uma ushukela wakho uphethwe kahle.

Ukukha izinketho zoshukela aphansi kuyingxenye ehlakaniphile yohlelo lwakho lokuphathwa kwesifo sikashukela. Ungajabulela isiphuzo, kepha udinga ukwazi ukuthi izinhlobo ezahlukene zotshwala zithinta kanjani umzimba wakho.

Utshwala obuhle kakhulu kwabanesifo sikashukela

Ukukhetha utshwala obuhle kakhulu kwabanesifo sikashukela bungazizwa bukhohlise, kepha unezinketho eziningi eziphephile nezimnandi. Ake sihlukanise nezinketho eziphephe kakhulu zabashukela, ukuze ujabulele isiphuzo ngaphandle kokukhathazeka ngoshukela wegazi lakho.

Izinketho zobhizi okhanyayo

Ubhiya Okhanyayo  ukhetha smart uma ufuna isiphuzo esiqabulayo ngama-carbs ambalwa. Ubhiya ophansi kakhulu we-carb unamagremu angaphansi kwama-5 ama-carbs ngokukhonza ngakunye. Nazi ezinye izinketho eziphezulu:

UMichelob Ultra

• I-2.6G Carbs, ushukela we-0g nge-12 oz. Ithandwa kakhulu ukunambitheka kwayo kwe-crisp kanye nomthelela ophansi kushukela wegazi.

Budweiser khetha 55

• I-1.4G Carbs, ushukela we-0g nge-11 Oz. Omunye we-CarB ophansi kakhulu ongayithola.

Miller Lite

• I-3.2G Carbs, ushukela we-0g nge-12 oz. Kulula ukuthola futhi intandokazi phakathi kwabaningi.

Ama-Coors Light

• I-5G Carbs, ushukela we-0g nge-12 oz. Ngisewukukhetha okuhle uma ufuna ukunambitheka kukabhiya wakudala.

I-Amstel Light

• I-3.5g Carbs, ushukela we-0g nge-12 oz. I-Crisp nokukhanya, okuhle kwemicimbi yezenhlalo.

Ubhiya we-HiIierpack

• I-Ultra-Low Carb, eyenzelwe isifo sikashukela. Lokhu kungenye yotshwala obuhle kakhulu kwabanesifo sikashukela uma ufuna ubhiya wenzelwe wena.

Amabhiya akhanyayo akusiza ekujabuleni isiphuzo esibandayo ngaphandle kokukhanyisa ushukela wegazi lakho.

Amawayini abomvu abomvu namhlophe

Amawayini owomile ngolunye utshwala obuhle kakhulu kwabanesifo sikashukela. Banoshukela ophansi nama-carbs, futhi abanye basiza ngisho nenhliziyo yakho.

ICabernet Sauvignon (ebomvu eyomile)

• I-3.8g Carbs, ushukela ongu-0.6g nge-5 oz. Egcwele futhi ecebile.

Pinot noir (obomvu owomile)

• I-3.4G Carbs, ushukela ongu-0.6g nge-5 oz. Bushelelezi futhi kulula ukuphuza.

Merlot (obomvu owomile)

• I-3.7G Carbs, ushukela ongu-0.9g nge-5 oz. Ithambile kanye nesifuba.

ISauvignon Blanc (Shite World)

• I-3.2G Carbs, ushukela we-1.4g nge-5 Oz. Ukhrisimu futhi uvuselele.

Amawayini owomile ayindlela enhle kashukela enoshukela kusihlwa sokuphumula.

Imimoya ephukile kanye nabaxubeki

Imimoya ephukile efana ne-vodka, i-gin, i-tequila, i-rum, kanye ne-whisky ine-zero carbs noshukela. Udinga nje ukukhetha ama-mixers afanele.

IVodka + Amanzi weSoda

• I-0G Carbs, ushukela we-0G nge-Oz Oz Vodka + Soda. I-Vodka Soda ingenye yotshwala obuhle kakhulu kwabanesifo sikashukela kanye neresiphi yesiphuzo esinotshwala esiphansi.

Gin + diet tonic

• I-0G Carbs, ushukela we-0g nge-Oz Gin + Diet tonic. I-cocktail engenalo ushukela okulula ukuyenza.

Tequila (iqonde)

• I-0G Carbs, ushukela we-0G nge-OZ. Uyiphuze kancane ngesipiliyoni esihle kakhulu.

Rum + diet cola

• I-0G Carbs, ushukela we-0g nge-1 oz rum + died cola. I-cocktail emnandi, engenashukela yamaqembu.

I-Whisky (iqonde)

• I-0G Carbs, ushukela we-0G nge-OZ. Jabulela ukunambitheka okubhemayo ngaphandle kwezinkathazo zikashukela.

Njalo khetha ama-Mixers angenamoshukela ukuze ugcine isiphuzo sakho siphephile ngesifo sikashukela.

Ama-Seltzers anzima

U-Hard Seltzer  uyintandokazi entsha kwabaningi. Kuyabonakala, kukhanya, futhi kuphansi ngama-carbs.

UClaw White Hard Seltzer

• I-2G Carbs, ushukela we-0g nge-12 oz. Ukuvuselela futhi kuza ngokunambitheka okuningi.

Ngempela seltzer kanzima

• I-2G Carbs, ushukela we-1g nge-12 oz. Enye inketho ye-seltzer enambitha.

U-Hard Seltzer ungomunye wotshwala obuhle kakhulu kwabanesifo sikashukela abafuna okuthile okulungile nobumnandi.

Ama-cocktails aphansi we-carb

Ungase futhi ujabulele ama-cocktails aphansi e-carb kanye nama-cocktails angenashukela ekhaya.

Mojito free mojito

• Mayelana ne-2G Carbs nge-8 Oz. Sebenzisa indawo enoshukela inketho ye-minty, enoshukela.

UKeto Margarita

• Mayelana ne-2G Carbs nge-8 Oz. Yenziwe ngejusi elisha lime kanye noshukela.

Zama lezi zindlela zokupheka ezinotshwala eziphansi zokwelapha okumnandi ngaphandle kweShukela Spike.

Iziphuzo ezidakayo zabashukela: amathiphu wokuphuza aphephile

Ukumodelana

Uma unesifo sikashukela sohlobo 2, ukumodela kubalulekile ngeziphuzo ezidakayo. Amaqembu ezempilo anjenge-American Diabetes Association aphakamisa ukuthi uma ukhetha ukuphuza, ugcine ukukhanya - ngengilazi eyodwa yewayini ngosuku. Abanye ochwepheshe baze bathi azikho izinga eliphephile lotshwala, ngakho-ke lalela udokotela wakho. Setha umkhawulo wakho ngaphambi kokuqala. Phuza kancane futhi ungalokothi usheshe. Zama ukushintshanisa iziphuzo zakho zotshwala ngamanzi noma isiphuzo esingewona utshwala. Lokhu kukusiza ukuba uhlale u-hydrate futhi kukugcine ekuphuzeni kakhulu. Khumbula, utshwala bungakwehlisa ushukela wegazi lakho, ngakho-ke gwema ukuphuza kakhulu.

Ithiphu: Uma ungaphuzi manje, awudingi ukuqala. Utshwala abudingeki ngempilo enempilo.

Ukubhanqa ukudla

Ungalokothi uphuze esiswini esingenalutho. Ukudla ukudla okulinganiselayo ngama-carbs, amaprotheni namafutha anempilo kusiza ukugcina ushukela wakho wegazi uqinile. Uma ufuna ukudla okulula, finyelela amantongomane, ushizi, noma ama-crackers okusanhlamvu okugcwele. Lokhu kudla kwehle kancane ukuthi utshwala obushesha bushaya kanjani uhlelo lwakho. Ukubhanqanisa ukudla ngesiphuzo sakho kwehlisa ubungozi bamaconsi kashukela wegazi ngokungazelelwe. Ukuhlela ukudla kwakho neziphuzo ndawonye kuwukuhamba okuhle kokulawulwa koshukela wegazi.

Ukuqapha ushukela wegazi

Udinga ukubheka ushukela wegazi lakho ngaphambi, ngesikhathi, nangemva kokuphuza. Qala ngokubheka ngaphambi kwe-SIP yakho yokuqala. Gcina imitha yakho ye-glucose noma i-Monitor eduze. Bheka futhi ngenkathi uphuza namahora ambalwa kamuva. Gcina iso ngamanani akho amahora angama-24 ngemuva. Njalo qiniseka ukuthi ushukela wakho wegazi uphephile ngaphambi kokulala. Uma uphumile nabangane, vumela umuntu azi ngesifo sikashukela sakho sohlobo 2 nohlelo lwakho lokuphatha.

Ukukhetha ama-Mixers

Khetha ama-mixers angenashukela afana ne-Club Soda, i-Donity tonic, noma itiye le-Iced ye-Unsweeted ene-Unsweeted ene-Low Carb Cocktails. Lawa ma-mixers akusiza ukuthi ugweme ama-spikes kashukela wegazi. Ama-sodas ajwayelekile nezithelo zinoshukela omningi futhi angenza ukulawula ushukela wegazi kube nzima. Ungazama futhi amakhambi amasha, izingcezu ze-citrus, noma amanzi anongiwe okusontekile. Izinketho zamahhala kamogala zingcono kakhulu empilweni yakho.

Uhlobo lwe-Mixer	Luhle lwabanesifo sikashukela?	Ngani?
Ama-Mixers Emod-Free	Yebo	Ayikho ama-carbs, awukho ushukela, ugcina amazinga aqinile
Abaxube njalo	-Nokuba	Ushukela ophakeme, ungaphonsa ushukela wegazi
Ama-sweeteners wemvelo	Yebo	Ushukela ophansi noma ushukela, ongcono kuma-cocktails

Ukubona nokuphatha ushukela wegazi ophansi

Utshwala kwesinye isikhathi bungadala ushukela wegazi ophansi, ikakhulukazi uma unoshukela ongu-2. Bukela izimpawu ezinjengokudunwa, ukujuluka, ukudideka, noma isiyezi. Uma uzizwa noma yikuphi kwalokhu, hlola ushukela wegazi lakho ngaso leso sikhathi. Njalo phatha umthombo osheshayo woshukela, njengamathebhulethi e-glucose noma uswidi onzima. Sebenzisa umthetho '15-15 Rule ' : Yidla amagremu ayi-15 ama-carbs asebenza ngokushesha, bese uhlola ushukela wegazi lakho ngemuva kwemizuzu engu-15. Tshela abangane bakho ngesifo sikashukela sakho ukuze bakwazi ukusiza uma uyidinga. Uma ugcina ushukela wegazi ophansi ngemuva kokuphuza, khuluma nodokotela wakho ngohlelo lwakho lokuphatha.

Iziphuzo Zotshwala okufanele uzigweme

Lapho unesifo sikashukela, ezinye iziphuzo ezidakayo zingenza ukuba ushukela wegazi ulawule kakhulu. Ufuna ukuhlala kude neziphuzo ezinoshukela omningi ongeziwe noma ama-carbs aphezulu. Ake sibheke ukuthi yiziphi iziphuzo okufanele weqe ukuze ugcine ushukela wegazi wakho uqinile.

Amawayini amnandi

Amawayini amnandi, njenge-port, sherry, kanye nama-dessert wine, apakishe ushukela omningi ongeziwe. Lezi ziphuzo zinambitheka zinhle, kepha zingenza ushukela wegazi wakho usheshe usheshe. Ngisho nengilazi encane ingaba noshukela owengeziwe kunalokho okucabangayo. Amawayini owomile ukukhetha okungcono ngoba ane-ushukela ethe xaxa nama-carbs ambalwa.

ICEBISO: Hlala uhlola ilebula ushukela ongeziwe ngaphambi kokuthela ingilazi yewayini.

Ubhiya ojwayelekile

Ubhiya ojwayelekile unama-carbohydrate amaningi kunokubhiya okukhanyayo. Lokhu kusho ukuthi kungaphakamisa ushukela wegazi lakho kungekudala ngemuva kokuliphuza. Amabhiya amaningi avamile anamagremu angu-13 ama-carbs ngokukhonza ngakunye, okuphakeme kakhulu kunobhiya okhanyayo. Uma ufuna ubhiya, khetha inketho ekhanyayo noma ephansi ye-carb esikhundleni.

Uhlobo lobhiya	carbohydrate (g nge-355ml)	ushukela (g nge-355ml)
Ubhiya ojwayelekile	~ 12.8	0
Ubhiya okhanyayo	~ 5.9	~ 0.3

Ungabona ukuthi ubhiya ojwayelekile unama-carbs amaningi, angaholela ekutheni ushukela wegazi spikes.

Ama-cocktails augarary

Ama-cocktails augarary anye ngezinketho ezimbi kakhulu zabantu abanesifo sikashukela. Iziphuzo ezinjenge-piña coloras, i-daiquiris, kanye ne-ende Island iced teas zinoshukela omningi ongeziwe kubaxube kanye nama-syrups. Lezi ziphuzo zingathumela ushukela wakho wegazi. Ngisho ne-cocktail encane ingaba nayo Amagremu angaphezu kwama-30 kashukela ongeziwe.

• Ama-cocktails nge-soda noma ujusi

• Iziphuzo eziqandisiwe ezinama-syrups

• Ama-cocktails ahlanganiswe ngaphambili

Ama-liqueurs

Ama-Liqueurs, njenge-crème de menthe ne-advocaat, alayishwa ushukela ongeziwe. Lezi ziphuzo zimnandi futhi zinhle, okusho ukuthi zinoshukela omningi kuzo zonke izipikili. Ngisho nokukhonzwa okuncane kungaphakamisa ushukela wegazi lakho ngokushesha. Uma ufuna ukugwema ukuguquguquka koshukela wegazi, weqa ama-liqueurs futhi unamathele emimoyeni ngaphandle koshukela owengeziwe.

Uhlobo Lobunzima	Usayizi Osebenzayo	Ushukela Okuqukethwe (G)
UPina Colada (i-cocktail)	4.5 fl oz	~ 31.5 g
I-Whisky omuncu (i-cocktail)	3.5 fl oz	~ 13.5 g
Ama-Liqueurs (ahlukahlukene)	1.5 fl oz	I-10-20 g (Iyahluka)

Khumbula: Iziphuzo zoshukela ezingeziwe zingenza ukuphathwa kabi kwesifo sikashukela kube nzima kakhulu. Njalo khetha izinketho ngoshukela omncane noma ongezelwe.

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Ukukhetha iziphuzo ezinotshwala eziphansi kusiza ukugcina ushukela wakho wegazi uqinile futhi ujabulele impilo. Uma uphuza ngokulinganisela, ikakhulukazi ngokudla, ungabona okungcono kokulawulwa kwegazi okuhlala isikhathi eside kanye nokuvuvukala okuncane. Njalo khuluma nodokotela wakho ngaphambi kokushintsha imikhuba yakho yokuphuza. Abantu abaningi abanesifo sikashukela bathola ukuthi utshwala bungenza kube nzima ukunamathela ezindleleni ezinempilo.

Khumbula:

• Ukuphuza ngokudla kwehlisa ubungozi bakho boshukela wegazi.

• Utshwala bungathinta umzimba wakho amahora angama-24.

• Ukukhetha okuphephile nemikhuba emihle kukuvumela ukuthi ujabulele isiphuzo ngokunenteka.

Umthandi

Ungakwazi yini ukuphuza utshwala uma unesifo sikashukela?

Yebo, ungaphuza utshwala uma ushukela wakho uphethwe kahle. Njalo hlola nodokotela wakho kuqala. Khetha iziphuzo ezinoshukela ophansi bese ubuka ushukela wegazi lakho eduze.

Yini i-mixer engcono kakhulu ye-cocktails enesifo sikashukela?

Iya kubathengi bama-Sugar-Free afana ne-Club Soda, i-Donity tonic, noma itiye le-Iced elingafakwanga. Lokhu kugcina isiphuzo sakho simnandi ngaphandle kokukhulisa ushukela wegazi lakho.

Ithiphu: Faka ulamula omusha noma ulamula ukunambitheka okwengeziwe!

Utshwala buwuthinta kanjani ushukela wegazi ubusuku bonke?

Utshwala bungakwehlisa ushukela wegazi lakho amahora amaningi ngemuva kokuphuza. Ungahle uqaphele ngaso leso sikhathi. Njalo hlola ushukela wegazi lakho ngaphambi kombhede futhi ube nokudla okulula uma kudingeka.

Yini okufanele uyenze uma uzizwa uShaky ngemuva kokuphuza?

Uma uzizwa ushunqisayo, sweaty, noma udidekile, hlola ushukela wegazi lakho ngaso leso sikhathi. Yidla noma uphuze okuthile ngoshukela osheshayo osebenza ngokushesha, njengamathebhulethi e-glucose noma ujusi. Tshela umuntu omethembayo.

• Njalo phatha umthombo osheshayo woshukela lapho uphuza.

• Vumela abangane bazi ngesifo sakho sikashukela.