Umhlahlandlela Wokusetshenziswa Kokudakwa Kokudakwa
Ucwaningo luye lwabonisa ukuthi ukuphuza ngokweqile utshwala kungaba nemiphumela emihle, njengokukhulisa i- cholesterol enhle (i-HDL) nokunciphisa ingozi yesifo senhliziyo.
Ucwaningo oluthile lubonisa ukuthi ukuphuza ngokweqile ukuphuza utshwala kunganciphisa ingozi yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesibili . Umthetho obaluleke kakhulu ukugcina ukusetshenziswa kokulinganisela. I-American Heart Association ichaza ukuphuza utshwala ngokulinganisela njengesiphuzo esisodwa ngosuku ngabesifazane kanye neziphuzo ezimbili ngosuku ngamadoda.
Esinye isiphuzo sokuphuza utshwala sibalwa njenge-12-ounce ubhiya, ingilazi ye-5 ye-iwayini, noma i-1.5-ounce imimoya eyi-distilled (i-vodka, i-whiskey, i-gin, njll).
Ngakolunye uhlangothi, ukuphuza utshwala ngokweqile noma ukuphuza ngokweqile, okuchazwa ngokuthi iziphuzo ezidakayo ezingaphezu kweziyisihlanu emahoreni amabili amahora amabili abesilisa nabesilisa besifazane, kungandisa ingozi yesifo senhliziyo, uhlobo lwesifo sikashukela sesibili, nesifo se-metabolic syndrome. Ukusetshenziswa ngokweqile nakho kungenza i-glucose ilawule inselele ngokukhuphula isisindo nokuphikiswa kwe-insulin .
Uma ukhetha ukuphuza utshwala, ezinye izinketho zingcono kunezinye. Ngaphezu kwalokho, uma unesifo sikashukela kunezinto ezithile okufanele uziphathe ukuze uhlale uphephile. Ukusetshenziswa kotshwala kungabangela ukukhiqizwa kwe-insulini, okungaphakamisa ushukela wegazi. I-American Diabetes Association incoma ukuthi abantu abanesifo sikashukela bafundiswe ekuqaphelisweni nasekulawulweni kwe- hypoglycemia (ushukela wegazi ophansi) lapho uphuza utshwala, ikakhulukazi uma labo bantu basebenzisa i-insulin noma iminye imithi engabangela ukuba ushukela wegazi uphonse .
Yiziphi izinhlobo zotshwala okufanele ngizigweme futhi yini okufanele ngiyikhethe Esikhundleni
Kuwukuhlakanipha ukugwema iziphuzo zoshukela ezenziwe ngama-mix mixer, ushukela owenezelwe, kanye ne-syrups, ngoba bangakwazi ukwengeza ama-calorie amaningi noshukela. Lezi zinhlobo zeziphuzo zingase zithole amazinga wegazi glucose futhi zingabangela ukuzuza kwesisindo. Esikhundleni salokho, khetha iziphuzo ezifana newayini, i-champagne, noma utshwala obuchithekile nge-mix soda efana ne-club soda.
Ngokwesibonelo:
- I-Vodka ne-cranberry (eyenziwe nge-half ounce vodka namajuni ayisithupha ama-ounces): ama-khalori angu-200 neshukela engu-23g
- I-Vodka ene-club soda kanye ne-twist ye-lime (eyenziwe nge-half ounce vodka nama-ounces angu-6 seltzer): amakholori angu-100, i-0g ushukela
Ugcina amakholori angu-100 no-23g ushukela
Yini Okufanele Ngiyithathe Ukuze Ngigcine Ngiphephile?
Phuza ukudla: Uma uphuza utshwala, ungaphuzi esiswini esingenalutho. Hlela ukuphuza ngesidlo sakho noma udle okuthile ngaphambi kokuphuza ukuze unciphise ingozi ye-hypoglycemia. Uma udla, qiniseka ukuthi ukhetha into enama-carbohydrate, ukuze ube ne-glucose esistimu yakho ngakho-ke ingengozini encane yokuba noshukela wegazi eliphansi. Uma ulandela uhlelo oludliwayo lokudla lwe-carbohydrate ungadinga ukudla kancane uma uphuza. Ungafaki ukudla ngokuphuza utshwala futhi ungabi udla utshwala njengengxenye yezinqumo zakho ze-carbohydrate.Ukuphela kwendlela yokwazi ngempela okukusebenzelayo ukuqapha ushukela wakho wegazi njalo uma uphuza utshwala.
Ukuvivinya: Utshwala lungabangela ushukela wegazi lakho ukuthi liwehlise ngisho namahora angu-24 ngemuva kokuyidla. Hlola ushukela wegazi lakho ngaphambi kokulala. Qinisekisa ukuthi kusezingeni eliphephile 100-140mg / dL. Uma ushukela wegazi lakho lingaphansi kuka-100mg / dL, kodwa hhayi phansi kakhulu (<70mg / dL), kufanele udle isitsha esincane se-carbohydrate.
Isibonelo kungaba isisodwa esisodwa sezinkwa ezigcwele okusanhlamvu ne isipuni sebhokisi le-peanut. Ukuthatha amakholori engeziwe ngaphambi kokulala akusihle, kodwa ukuphepha kuza kuqala.
Yenza ukudla okulula: Uma unesifo sikashukela futhi uthatha i-insulini noma amanye ama-omsalthi omlomo angabangela u-hypoglycemia, kufanele uhlale uthwala ukudla okulula. Ukudla ngezinye izikhathi kungabambezeleka futhi udinga ukulungiswa. Yenza ukudla okulula okuqukethe i-carbohydrate, isiqephu sesithelo, ama-crackers okugcwele okusanhlamvu, noma ibha yokushintshwa yokudla. Uma kwenzeka ushukela wakho uphonsa ku-<70mg / dL, kufanele uphathe nge-15g we-carbohydrate esebenza ngokushesha, njenge-3-4, amaphilisi we-glucose, ama-ounces angu-4 wejusi (ibhokisi elilodwa elincane lejusi), izingcezu ezinhlanu ze-candy enzima (hhayi ushokoledi).
Gqoka i-ID yakho yezokwelapha: Okufanele, ufuna ukugqoka i- ID yezokwelapha okusho ukuthi unesifo sikashukela ngezikhathi zonke. Uma kwenzeka eziphuthumayo zezokwelapha, ochwepheshe bezempilo kufanele bazi ukuthi unesifo sikashukela.
I-Hydrate: Uphuza utshwala ngasinye, uphuze ingilazi yamanzi noma seltzer-lokhu kuzokusiza ukuba uhlale kahle kahle futhi udle utshwala obuncane. Utshwala lungandisa ukondla kwakho, ngakho ukuphuza amanzi phakathi kweziphuzo kungakuphazamisa ekudleni ngokweqile.
> Imithombo:
> I-Huang Z, i-Sjoholm A. I-Ethanol igqugquzela isisindo sokuphuma kwegazi, igqugquzela ukufihla kwe-insulin, futhi ikhuthaza u-hypoglycemia nge-NO kanye nezindlela eziphambene nazo.
I-endocrinology (2008); 149: 232-236
> Koppes LL, et al. Ukusetshenziswa kotshwala okulinganiselwe kunciphisa ingozi yesifo sikashukela sohlobo lwesibili: ukuhlaziywa kwemeta noma izifundo zokuhlola. Ukunakekelwa yisifo sikashukela. (2005) .; 3: 719-725
> Lindtner C, et al. Ukuphuza ngokweqile kudonsa umzimba wonke ukuvimbela i-insulin ngokulimaza i-hypothalamic insulin isenzo. Sci. Humusha. I-Med . 5 (2013); 170ra14. http://www.diabetes.org/research-and-practice/we-are-research-leaders/recent-advances/occasional-binge-drinking-may.html#sthash.iKxTSgWq.dpuf
> Lui C, et al.Ukuhlanganiswa kotshwala kwesifo sikashukela kanye nokukhubazeka kwe-glycemia phakathi kwamaShayina asebekhulile nabasebekhulile. I-BMC Health Public (2010); 10: 714. http://www.biomedcentral.com/1471-2458/10/713