Phuza kwezi ndawo
Enye yezinto zokuqala oogqirha abahlala bexoxa ngazo ngezilwanyana zesifo se-diabetes kukungenisa kwabo amanzi. Ukubakho okwaneleyo kwe-hydration kubalulekile kwimpilo. Inani elipheleleyo lamanzi oyifunayo lixhomekeka kwiimeko eziliqela, ezifana nesimo sezulu kunye nokusetyenziswa. Ukuba nesifo sikashukela sinokunyusa umlinganiselo wamanzi owawufuna ukuhlala u-hydrated.
I-American Heart Association ithi, "Ukugcina umzimba we-hydrated kusiza intliziyo yepompo yegazi kwimithambo yegazi kwiimisipha.
Kwaye, kunceda izihlunu zisebenze ngokufanelekileyo. "Kodwa, ukuba uphuza utshwala ezizityebi kwiikhalori kunye noshukela, unako ukulinganisela kunye nokwandisa ushukela wakho.
Ukuba unesifo sikashukela kwaye uke wafumana ushukela wegazi eliphantsi, uyazi ukuba ukuba usela 4 oz wejusi ukuba iswekile yakho iphakame ngaphakathi kwemizuzu elishumi elinesihlanu. Kodwa, ukuba iswekile lakho legazi liqhelekile okanye liphakanyisiwe, ukusela iziphuzo ezinomsola ngaphezu kwalokhu kunokubangela ukuba ushukela wegazi uphakame ngokukhawuleza. Ukuba unesifo sikashukela okanye ufuna ukulahlekelwa isisindo , into yokuqala omele uyenze iphephe zonke iziselo ezicolileyo. Unyango lwe-hypoglycemia kufuneka lube yedwa.
Ziphuzo ezinxilisayo ziquka ijusi (kunye neepesenti ezingama-100 zonke izinto zendalo), i-soda, i-iced i-tea (i-sweetened), i-lemonade, iziphuzo zokuphuza, iziphuzo zezemidlalo, iziphuzo zamandla, ikofi enomdla kunye nesiraphu. Ukunciphisa ukungenisa kwakho kunokunceda ekulahlekeni kwesisindo kunye nokulawulwa kweshukela egazini. Inokuphucula amanqanaba akho wamandla.
Amanzi
Amanzi kufuneka abe sisiphuzo sakho esiphambili sokhetho. Ukuba unzima ukusela amanzi aneleyo, zama ukucocela amanzi akho ngokufaka izityalo ezintsha -luthi, i-lime, amajikijolo, njl njl. Okanye upakishe amanzi akho ngokwahlukileyo. Ukuthenga iibhotile zamanzi ezikhethekileyo, ukusela kwi-straw. Enye into efanelekileyo kukuthatha "ukukhwela" kwamanzi yonke imini.
Sebenzisa i-dixie indebe encinci kwaye uyizalise yonke imihla.
I-Tea ye-Iced engapheliyo
Wabamba umfanekiso omkhulu weti ye-iced engenasiphunga kunye ne-flavour nge-lemon. Gcina imbiza kwifriji okanye kwiqondo lokushisa. Ukuba ukhathazekile nge-caffeine ungathatha indawo ye-decaffeinated.
Kofu
Izifundo zibonise ukuba ukusetyenziswa kwekhofi ngokulinganayo (malunga neekhephe ezi-4 ngosuku) kunokuncedisa ekuthandeni kwamanzi kwaye akuyi kubangela ukungcola. Qaphela, nangona kunjalo, malunga noko ufaka kwikhofi yakho. Ukongeza iswekile yetafile, i-syrups, i-sugary syrups, i-creamers kunye nobisi obugcweleyo kunokwandisa iikhalori kunye nokudla i-ushukela. Kwakhona, ukuba unayo imbali yesifo senhliziyo okanye uxinzelelo lwegazi oluphezulu ungadinga ukuba ubukele ukutya kwakho kwe-caffeine kwaye kufuneka uxoxe ngokusetyenziswa kwe-caffeine kunye nomboneleli wakho wezempilo okanye utshintshele ekuhlaleni.
Seltzer
I-Seltzer, aka, amanzi angabonakaliswa ngamanzi angabonwa yinto enhle kulabo bantu abaphelisa ukutya kwabo. Yongeza i-lemon, lime okanye uzame ukhetho olukhethiweyo oluthile olunxulumeneyo.
Ukutya kweziTywala
Izifundo ziye zaxutyushwa malunga nokuba ngaba abantu bamele basebenzise i-calori ephantsi okanye isiselo sokutya njengengxenye yesicwangciso sokutya esinempilo.
Umbutho wase-American Diabetes Association uthi, "Ukusetyenziswa kwamanandi amnandi angama-nutrient [LCS] kunakho ukunciphisa ikhalori yonke kunye ne-carbohydrates ingeniso xa kufakwe endaweni ye-caloric sweeteners ngaphandle kwembuyekezo ngokudla kweekhalori ezongezelelweyo ezivela kwezinye iindawo." Ngokunciphisa iikhalori kunye ne-carbohydrates unganciphisa umzimba kwaye uphucule iishukela zegazi.
> Imithombo:
> American Heart Association. Ukuhlala Unamanzi-Ukuhlala Unempilo.
> Umbulali we-SC, u-Blannin AK, i-Jeukendrup AE (2014) Akukho ubungqina bokudityaniswa kwamanzi kunye neNkcazo yoKhuseleko lweCafista yemihla ngemihla.
> Evert A, uBoucher J, et al. Iingcebiso zonyango lwezondlo zokulawula abantu abadala abanesifo sikashukela. Unonophelo lweSwekile: 2013; 36 (11): 3821-3842.