Ukubuka: 0 Umbhali: Isikhathi Sokushicilela Isihleli Sesayithi: 2025-07-15 Umsuka: Isayithi
Uma unesifo sikashukela sohlobo 2, ungase uzibuze ukuthi yiziphi iziphuzo eziphephile. Ezinye iziphuzo ezidakayo zingakhuphula ushukela wakho wegazi. Utshwala obuhle kakhulu kwabanesifo sikashukela ngo-2025 bunoshukela omncane nama-carbohydrate. Lezi ziphuzo zisemnandi. Nazi iziphuzo ezidakayo eziyishumi eziphezulu ezinoshukela omncane kubantu abanesifo sikashukela. Lolu hlu lusebenzisa ucwaningo olusha namathrendi:
| Uhlobo Lweziphuzo | Isibonelo | Sokukhonza Usayizi | Wokudla (g) | Ushukela (g) |
|---|---|---|---|---|
| I-Low-Carb Beer | Miller Lite | 12 fl oz (360 mL) | 3.2 | N/A |
| I-Coors Light | 12 fl oz (360 mL) | 5 | N/A | |
| Bud Light | 12 fl oz (360 mL) | 4.6 | N/A | |
| Busch Light | 12 fl oz (360 mL) | 3.2 | N/A | |
| Iwayini | Iwayini elibomvu | 5 fl oz (150 mL) | 3.8 | N/A |
| Iwayini Elimhlophe | 5 fl oz (150 mL) | 3.8 | N/A | |
| I-Champagne (Yomile Kakhudlwana) | 5 fl oz (150 mL) | N/A | 1.8–2.5 | |
| Imimoya Distilled | I-gin, i-rum, i-vodka, i-whisky | 1.5 fl oz (45 mL) | 0 | 0 |
| I-Cocktail eneCarb ephansi | Martini | 4 oz (120 mL) | 0.2 | N/A |
| I-Vodka Soda | Iyaguquguquka | 0 | 0 |
Ukukhetha iziphuzo ezinoshukela omncane kubalulekile kubantu abanesifo sikashukela sohlobo 2. Isifo sikashukela senza kube nzima ngomzimba wakho ukulawula ushukela osegazini. Ukuphuza utshwala obuthile ngokuvamile kungenza i-insulin isebenze kahle. Lokhu kungenza ukuthi ushukela wakho unyuke. Ukuphuza esiswini esingenalutho kungenza ushukela egazini lakho lehle kakhulu. Abantu abaningi manje bakhetha iziphuzo ezinjengobhiya obulula, iwayini elomile, noma izipirithi ezinezixube ezingenashukela. Uma ufuna ubhiya owenzelwe abanesifo sikashukela, zama ubhiya we-HIUIERPACK. Usengajabulela iziphuzo uma wenza ukukhetha okuhlakaniphile!
Khetha iziphuzo ezinoshukela omncane njenge ubhiya obuncane , iwayini elomile, nemimoya ehlutshiwe ukusiza ukugcina ushukela wegazi uzinzile. Phuza utshwala kancane futhi njalo udle ukudla kanye nabo ukuze umise ushukela egazini ukuthi ukhuphuke kakhulu noma wehle kakhulu. Sebenzisa izixube ezingenashukela njenge-club soda noma i-diet tonic ukuze wenze ama-cocktails aphephile, ane-carb ephansi. Hlola ushukela wakho wegazi ngaphambi, ngenkathi, nangemuva kokuphuza ukuze uhlale uphephile futhi uqaphele noma yiziphi izinguquko kusenesikhathi. Ungawaphuzi amawayini amnandi, ubhiya ojwayelekile, ama-cocktails anoshukela, noma ogologo ngoba anoshukela omningi nama-carbohydrate.
Uma unesifo sikashukela sohlobo 2, utshwala bungenza kube nzima ukulawula ushukela egazini. Isibindi sakho ngokuvamile sikusiza ekugcineni ushukela wakho wegazi uzinzile. Uma uphuza, isibindi sakho sigxila ekuphuleni utshwala esikhundleni salokho. Lokhu kusho ukuthi ayikwazi ukukhulula i-glucose eningi egazini lakho. Uma uthatha i-insulin noma omunye umuthi wesifo sikashukela, ushukela wakho wegazi ungehla kakhulu. Lokhu kubizwa nge-hypoglycemia.
Nakhu okwenzeka emzimbeni wakho lapho uphuza utshwala:
Ukuphuza ngokweqile okungapheli kungenza umzimba wakho ungazweli ku-insulin futhi kwehlise inani le-insulin eyenziwa ngamanyikwe wakho.
Utshwala bungavimba isibindi sakho ekwenzeni nokukhulula i-glucose, okungase kubangele ushukela osegazini.
Ukuphuza kakhulu kungalimaza nama-pancreas akho futhi kuphazamise amasignali e-insulin.
Olunye ucwaningo lubonisa ukuthi ukuphuza ngokusesilinganisweni kungase kunciphise ingozi yokuba nesifo sikashukela sohlobo 2, kodwa ukuphuza ngokweqile kwenza okuphambene.
Ucwaningo lwasemtholampilo lwathola ukuthi lapho abantu abanesifo sikashukela sohlobo 2 bephuza utshwala obunoshukela, ushukela wabo wehla kakhulu kunalapho bephuza ushukela wodwa. Lokhu kusho ukuthi utshwala bungenza ushukela wakho ugibele phezulu naphansi, ikakhulukazi uma uwuxuba neziphuzo ezinoshukela noma uphuze esiswini esingenalutho.
Ithiphu: Njalo hlola ushukela wakho wegazi ngaphambi nangemuva kokuphuza. Bheka izimpawu ezinjengokuqhaqhazela, ukujuluka, noma ukudideka.
Akuzona zonke izinhlobo zotshwala ezifanayo kubantu abanesifo sikashukela sohlobo 2. Ezinye iziphuzo, njengewayini elimnandi noma ama-cocktails anoshukela, anoshukela nama-carbohydrate amaningi. Lokhu kungenza ukulawula ushukela wegazi kube nzima. Iwayini nemimoya ngokuvamile inama-carbohydrate ambalwa. Ngokwesibonelo, ingilazi yewayini eyi-five-ounce inamagremu amane ama-carbs , kuyilapho iwayini elimnandi le-dessert lingaba namagremu angu-14.
Ushukela owuketshezi ophuma etshwaleni umunca ngokushesha. Azisizi ukuvimbela ushukela wegazi ophansi kamuva.
Ukudla kugaya kancane futhi kukusiza ekuvikeleni ekwehleni okungazelelwe.
Ukukhetha iziphuzo ezinoshukela omncane kukusiza ukuthi ugweme ukukhuphuka okusheshayo nokuphahlazeka kushukela wakho osegazini.
| Umbono Oyiphutha | Okushiwo Ucwaningo |
|---|---|
| Utshwala budala isifo sikashukela | Akubangeli isifo sikashukela, kodwa ukuphuza ngokweqile kwandisa ingozi. Ukuphuza okusesilinganisweni kungase kusize abanye abantu. |
| Utshwala abunangozi kushukela | Kungenza ushukela wegazi ungabikezeleki futhi kunyuse nezinye izingozi zempilo. |
| Abantu abanesifo sikashukela kufanele bagweme utshwala | Ungaphuza ngokusesilinganisweni uma isifo sikashukela silawulwa kahle. |
Ukukhetha izinketho ezinoshukela omncane kuyingxenye ehlakaniphile yohlelo lwakho lokulawula isifo sikashukela. Ungakwazi ukujabulela isiphuzo, kodwa udinga ukwazi ukuthi izinhlobo ezahlukene zotshwala ziwuthinta kanjani umzimba wakho.
Ukukhethela abantu abanesifo sikashukela i-alcohol engcono kakhulu kungase kubonakale kunzima, kodwa unezinketho eziningi eziphephile nezihlwabusayo. Ake sihlukanise izinketho eziphephe kakhulu zabanesifo sikashukela, ukuze ujabulele isiphuzo ngaphandle kokukhathazeka ngoshukela wakho osegazini.
Obhiya abalula bayikhethelo elihlakaniphile uma ufuna isiphuzo esiqabulayo esinama-carbohydrate ambalwa. Obhiya abaningi be-carb ephansi banamagremu angaphansi kwama-5 wama-carbs ngokuphakela ngakunye. Nakhu okukhethiwe okuphezulu:
2.6g carbs, 0g ushukela nge 12 oz. Idume kakhulu ngokunambitheka kwayo okushisayo kanye nomthelela ophansi kushukela wegazi.
1.4g ama-carbohydrate, 0g ushukela nge-11 oz. Omunye wobhiya we-carb ephansi ongawuthola.
3.2g carbs, 0g ushukela nge 12 oz. Kulula ukuthola futhi intandokazi phakathi kwabaningi.
5g ama-carbohydrate, 0g ushukela nge-12 oz. Kuseyisinqumo esihle uma ufuna ukunambitheka kukabhiya wakudala.
3.5g ama-carbohydrate, 0g ushukela nge-12 oz. Ihlanzekile futhi ilula, ilungele imicimbi yomphakathi.
I-Ultra-low carb, eyenzelwe abanesifo sikashukela. Lobu ngobunye botshwala obungcono kakhulu kwabanesifo sikashukela uma ufuna ubhiya owenzelwe wena nje.
Amabhiya alula akusiza ukuthi ujabulele isiphuzo esibandayo ngaphandle kokufaka ushukela egazini lakho.
Amawayini owomile angobunye utshwala obungcono kakhulu kwabanesifo sikashukela. Banoshukela ophansi nama-carbohydrate, futhi abanye baze basize inhliziyo yakho.
3.8g carbs, 0.6g ushukela ngo-5 oz. Egcwele umzimba futhi ecebile.
3.4g carbs, 0.6g ushukela ngo 5 oz. Bushelelezi futhi kulula ukuphuza.
3.7g ama-carbohydrate, 0.9g ushukela ngo-5 oz. Ithambile futhi inezithelo.
3.2g ama-carbohydrate, 1.4g ushukela ngo-5 oz. Ihlanzekile futhi iyaqabula.
Iwayini elomile inketho enhle engenashukela kusihlwa esiphumuzayo.
Imimoya ehlutshiwe efana ne-vodka, i-gin, i-tequila, i-rum, ne-whisky ayinama-carbs angu-zero noshukela. Udinga nje ukukhetha izixube ezifanele.
0g carbs, 0g ushukela per 1.5 oz vodka + soda. I-Vodka soda ingenye yotshwala obuhle kakhulu kubantu abanesifo sikashukela kanye neresiphi yakudala yesiphuzo esinoshukela omncane.
I-0g carbs, i-0g ushukela nge-1.5 oz gin + i-tonic yokudla. I-cocktail engenashukela okulula ukuyenza.
0g ama-carbohydrate, 0g ushukela nge-1.5 oz. Yiphuze kancane ukuze uthole umuzwa ohamba phambili.
0g carbs, 0g ushukela per 1.5 oz rum + yokudla cola. I-cocktail ejabulisayo, engenashukela yamaphathi.
0g ama-carbohydrate, 0g ushukela nge-1.5 oz. Jabulela ukunambitheka kwentuthu ngaphandle kokukhathazeka ngoshukela.
Njalo khetha izixube ezingenashukela ukuze ugcine isiphuzo sakho siphephile kushukela.
I-Hard seltzer iyintandokazi entsha kwabaningi. I-bubbly, ilula, futhi iphansi ngama-carbohydrate.
2g ama-carbohydrate, 0g ushukela nge-12 oz. Kuyaqabula futhi kuza ngama-flavour amaningi.
2g ama-carbohydrate, 1g ushukela nge-12 oz. Enye inketho emnandi ye-seltzer eqinile.
I-Hard seltzer ingenye yotshwala obungcono kakhulu kwabanesifo sikashukela abafuna okuthile okushisayo nokujabulisayo.
Ungakwazi futhi ukujabulela ama-cocktails aphansi we-carb nama-cocktails angenashukela ekhaya.
Cishe ama-2g ama-carbohydrate nge-8 oz ngayinye. Sebenzisa indawo kashukela esikhundleni se-minty, inketho engenashukela.
Cishe ama-2g ama-carbohydrate nge-8 oz ngayinye. Kwenziwe ngejusi ye-lime entsha kanye nokufaka esikhundleni sikashukela.
Zama lezi zokupheka zeziphuzo ezinoshukela omncane ukuze uthole ukudla okumnandi ngaphandle kwe-spike kashukela.
Uma unesifo sikashukela sohlobo 2, ukulinganisela kubalulekile ngeziphuzo ezidakayo. Amaqembu ezempilo afana ne-American Diabetes Association asikisela ukuthi uma ukhetha ukuphuza, kugcine kungakhanyi—cishe ingilazi eyodwa yewayini ngosuku. Abanye ochwepheshe baze bathi alikho izinga eliphephile lotshwala, ngakho-ke lalela udokotela wakho ngaso sonke isikhathi. Zibekele umkhawulo womuntu siqu ngaphambi kokuthi uqale. Phuza kancane futhi ungajahi. Zama ukushintsha iziphuzo zakho ezidakayo ngamanzi noma ngesiphuzo esinganabo utshwala. Lokhu kukusiza ukuthi uhlale ungenawo amanzi futhi kukugcina ungaphuzi kakhulu. Khumbula, utshwala bunganciphisa ushukela wakho, ngakho gwema ukuzitika ngotshwala.
Ithiphu: Uma ungaphuzi manje, awudingi ukuqala. Utshwala abudingeki ukuze uphile ngendlela enempilo.
Ungalokothi uphuze esiswini esingenalutho. Ukudla ukudla okunomsoco okunama-carbs, amaprotheni, namafutha anempilo kusiza ukugcina ushukela wakho wegazi uzinzile. Uma ufuna ukudla okulula, finyelela amantongomane, ushizi, noma ama-whole-grain crackers. Lokhu kudla kwehlisa ijubane ukuthi utshwala bufika ngokushesha kangakanani ohlelweni lwakho. Ukumatanisa ukudla nesiphuzo sakho kwehlisa ingozi yokwehla kungazelelwe kukashukela egazini. Ukuhlela ukudla kwakho neziphuzo ndawonye kuyisinyathelo esihlakaniphile sokulawula ushukela egazini.
Udinga ukuhlola ushukela wakho wegazi ngaphambi, ngesikhathi, nangemva kokuphuza. Qala ngokuhlola ngaphambi kokuthi uphuze okokuqala. Gcina imitha yakho ye-glucose noma ukuqapha eduze. Hlola futhi ngenkathi uphuza kanye namahora ambalwa kamuva. Bheka izinombolo zakho kuze kube amahora angu-24 ngemva kwalokho. Ngaso sonke isikhathi qiniseka ukuthi ushukela wakho wegazi uphephile ngaphambi kokuba ulale. Uma uzikhiphile nabangani, yazisa othile mayelana nesifo sikashukela sohlobo 2 nohlelo lwakho lokuphatha.
Khetha izixube ezingenashukela njenge-club soda, i-diet tonic, noma itiye le-iced elingenashukela lama-cocktails akho e-carb ephansi. Lezi zixube zikusiza ukuthi ugweme ukukhuphuka kukashukela egazini. Amasoda avamile namajusi ezithelo anoshukela omningi futhi angenza ukulawula ushukela wegazi kube nzima. Ungazama futhi amakhambi amasha, izingcezu ze-citrus, noma amanzi anongiwe acwebezelayo ukuze uthole i-twist ejabulisayo. Izinketho ezingenashukela zingcono kakhulu empilweni yakho.
| Uhlobo Lwengxube | lulungele Abanesifo sikashukela? | Kungani? |
|---|---|---|
| Izixube ezingenashukela | Yebo | Awekho ama-carbohydrate, awekho ushukela, agcina amazinga eqinile |
| Izixube ezivamile | Cha | Ushukela ophezulu, unganyusa ushukela wegazi |
| Ama-sweeteners emvelo | Yebo | Ushukela ophansi noma awukho, ungcono kuma-cocktails |
Utshwala ngezinye izikhathi bungabangela ushukela wegazi ophansi, ikakhulukazi uma unesifo sikashukela sohlobo 2. Buka izimpawu ezinjengokuqhaqhazela, ukujuluka, ukudideka, noma isiyezi. Uma uzwa noma yikuphi kwalokhu, hlola ushukela wakho wegazi ngokushesha. Hlala uphatha umthombo kashukela osheshayo, njengamaphilisi eglucose noma uswidi oqinile. Sebenzisa 'umthetho we-15–15' : yidla amagremu angu-15 wamacarbohydrate asheshayo, bese uhlola ushukela osegazini lakho ngemva kwemizuzu engu-15. Tshela abangani bakho ngesifo sikashukela sakho ukuze bakusize uma usidinga. Uma uqhubeka noshukela wegazi ophansi ngemva kokuphuza, khuluma nodokotela wakho mayelana nohlelo lwakho lokuphatha.
Uma unesifo sikashukela, ezinye iziphuzo ezidakayo zingenza ukulawula ushukela wegazi kube nzima kakhulu. Ufuna ukuhlala kude neziphuzo ezinoshukela omningi owengeziwe noma ama-carbohydrate aphezulu. Ake sibheke ukuthi yiziphi iziphuzo okufanele uyeqe ukuze ugcine ushukela wakho wegazi uzinzile.
Iwayini elimnandi, njenge-port, i-sherry, newayini le-dessert, lipakisha ushukela omningi owengeziwe. Lezi ziphuzo zinambitheka kahle, kodwa zingabangela ukuthi ushukela wakho wegazi unyuke ngokushesha. Ngisho nengilazi encane ingaba noshukela omningi kunalokho ocabanga ngakho. Amawayini omisiwe angcono kakhulu ngoba anoshukela omncane ongeziwe kanye nama-carbohydrate ambalwa.
Ithiphu: Njalo hlola ilebula ukuze uthole ushukela owengeziwe ngaphambi kokuthi uthele ingilazi yewayini.
Ubhiya ojwayelekile unama-carbohydrate amaningi kunobhiya obulula. Lokhu kusho ukuthi ingakhuphula ushukela wakho wegazi ngokushesha ngemva kokuwuphuza. Obhiya abaningi abavamile banamagremu angu-13 wama-carbs ngokuphakelwa ngakunye, okuphakeme kakhulu kunobhiya abalula. Uma ufuna ubhiya, khetha inketho ekhanyayo noma ene-carb ephansi esikhundleni salokho.
| Uhlobo Lobhiya | Amakhabhohayidrethi (g ngo-355ml) | Ushukela (g ngo-355ml) |
|---|---|---|
| Ubhiya Okuvamile | ~12.8 | 0 |
| Ubhiya Okhanyayo | ~5.9 | ~0.3 |
Ungabona ukuthi ubhiya ojwayelekile unama-carbs amaningi, okungaholela ekukhuphukeni kukashukela egazini.
Iziphuzo ezinoshukela ezinye zezinketho ezimbi kakhulu kubantu abanesifo sikashukela. Iziphuzo ezifana ne-piña coladas, i-daiquiris, namatiye e-iced e-Long Island anoshukela omningi ongeziwe ovela kubahlanganisi nama-syrups. Lezi ziphuzo zingenza ushukela wakho unyuke. Ngisho ne-cocktail encane ingaba nayo ngaphezu kwamagremu angu-30 kashukela owengeziwe.
Ama-cocktails ane-soda noma ijusi
Iziphuzo eziqandisiwe ezinama-syrups
Ama-cocktails ahlanganisiwe
Ugologo, njenge-crème de menthe kanye ne-advocaat, alayishwa ushukela owengeziwe. Lezi ziphuzo zimnandi futhi ziwugqinsi, okusho ukuthi zinoshukela omningi kukho konke ukuphuzwa. Ngisho nokudla okuncane kungakhuphula ushukela wakho wegazi ngokushesha. Uma ufuna ukugwema ukushintshashintsha kweshukela egazini, weqa ama-liqueur futhi unamathele emimoya ngaphandle koshukela owengeziwe.
| Uhlobo Lwesiphuzo | Olunikeza Usayizi | Olinganiselwe Okuqukethwe Ushukela (g) |
|---|---|---|
| I-Pina Colada (i-cocktail) | 4.5fl oz | ~ 31.5 g |
| I-Whisky Sour (i-cocktail) | 3.5fl oz | ~ 13.5 g |
| Ama-Liqueurs (ahlukahlukene) | 1.5fl oz | 10-20 g (kuyahlukahluka) |
Khumbula: Iziphuzo ezinoshukela owengeziwe zingenza ukuphatha isifo sikashukela kube nzima kakhulu. Njalo khetha izinketho ezinoshukela omncane noma ongenawo nhlobo.
Ukukhetha iziphuzo ezidakayo ezinoshukela omncane kukusiza ukuthi ugcine ushukela wakho uqinile futhi ujabulele ukuphila. Uma uphuza ngokusesilinganisweni, ikakhulukazi uma udla, ungase ubone ukulawula ushukela wegazi isikhathi eside kanye nokuvuvukala okuncane. Khuluma njalo nodokotela wakho ngaphambi kokushintsha imikhuba yakho yokuphuza. Abantu abaningi abanesifo sikashukela bathola ukuthi utshwala bungenza kube nzima ukunamathela ezimisweni ezinempilo.
Khumbula:
Ukuphuza kanye nokudla kwehlisa ingozi yokushintshashintsha kukashukela egazini.
Utshwala bungaphazamisa umzimba wakho amahora angama-24.
Izinketho eziphephile nemikhuba emihle ikuvumela ukuthi ujabulele isiphuzo ngokuzibophezela.
Yebo, ungabuphuza utshwala uma isifo sikashukela silawulwa kahle. Hlala uthintana nodokotela wakho kuqala. Khetha iziphuzo ezinoshukela omncane futhi ubhekisise ushukela wakho osegazini.
Thola izixube ezingenashukela njenge-club soda, i-diet tonic, noma itiye le-iced elingenashukela. Lokhu kugcina isiphuzo sakho simnandi ngaphandle kokukhuphula ushukela egazini.
Ithiphu: Engeza ulamula omusha noma umcako ukuze uthole ukunambitheka okwengeziwe!
Utshwala bungehlisa ushukela egazini amahora amaningi ngemva kokuphuza. Ungase ungaboni ngaso leso sikhathi. Ngaso sonke isikhathi hlola ushukela wakho wegazi ngaphambi kokulala futhi udle ukudla okulula uma kudingeka.
Uma uzizwa uqhaqhazela, ujuluka, noma udidekile, hlola ushukela wakho wegazi ngokushesha. Yidla noma uphuze okuthile okunoshukela osebenza ngokushesha, njengamaphilisi eglucose noma ijusi. Tshela othile omethembayo.
Hlala uphatha umthombo kashukela osheshayo uma uphuza.
Yazisa abangani ngesifo sikashukela sakho.
