Isikhokelo sokuSetyenziswa kokuTywala kotywala
Ucwaningo luye lwabonisa ukuba ukusetyenziswa ngokulinganayo kotywala kunokunokuba nemiphumo emihle, njengokuphakamisa i- cholesterol enhle (HDL) kunye nokunciphisa ingozi yesifo senhliziyo.
Ezinye iingcamango zibonisa ukuba ukusetyenziswa ngokunyanisekileyo kotywala kunokunciphisa umngcipheko wokuphuhlisa uhlobo lwesifo sikashukela . Umgaqo obaluleke kakhulu kukugcina ukusetyenziswa kwemodareyitha. I-American Heart Association ichaza ukusetyenziswa kotywala okulinganayo njengesiselo esisodwa ngosuku malunga nabasetyhini kunye neziphuzo ezimbini ngosuku ngamadoda.
Esinye isiselo esinxilisayo sisilinganiswa njenge-12-ounce ubhiya, i-glass ye-i-glass yewayini, okanye i-1.5-ounce imimoya edibeneyo (i-vodka, i-whiskey, i-gin, njl njl.).
Ngakolunye uhlangothi, ukusela ngokweqile okanye ukusela utywala, okuchazwa njengezidakwa ezingaphezu kwezihlanu kwixesha leeyure ezimbini kubantu abane kunye nabasetyhini, kunokunyusa ingozi yesifo senhliziyo, uhlobo lwesifo sikashukela, kunye nesifo se-metabolic syndrome. Ukusetyenziswa ngokweqile kunokwenza ukuba i-glucose ilawule umngeni ngokunyusa ubunzima kunye nokuxhathisa i-insulin .
Ukuba ukhetha ukusela utywala, ezinye iinketho zilungileyo kunezinye. Ukongeza, ukuba unesifo sikashukela kukho izinto ezithile kufuneka uthathe ukuze uhlale ukhuselekile. Ukusetyenziswa kotywala kunokubangela ukwandisa umkhiqizo we-insulin, onokunciphisa ushukela wegazi. I-American Diabetes Association incoma ukuba abantu abanesifo sikashukela bafundiswe ngokuqaphela nokulawulwa kwe- hypoglycemia (i-sugar inferior blood) xa usela utywala, ngakumbi ukuba abo bantu basebenzisa i-insulin okanye ezinye iyeza ezinokubangela ukuba ushukela wegazi uphuphe .
Ziziphi iindidi zoTywala kufuneka ndiziphephe kwaye Yintoni endiyifanele iyenze esikhundleni
Kuqikelele ukuphepha iziphuzo zesojikidi ezenziwe ngamaxube e-juice, ishukela esongeziweyo kunye ne-syrups, kuba ziyakongeza iikhalori ezingaphezulu kunye noshukela. Ezi ntlobo zokunxila zingenza i-blood glucose yegazi kwaye inokubangela ukunyusa umzimba. Kunoko, khetha izixhobo ezinxilisayo njengewayini, i-champagne, okanye utywala obunxilisayo kunye nabaxube abaneshukela efana ne-club soda.
Umzekelo:
- I-Vodka ne-cranberry (eyenziwe nge-half ounce vodka kunye ne-6 ounces juice): iikhalori ezingama-200 kunye ne-23g ishukela
- I-Vodka kunye ne-soda ye-club kunye ne-twist ye-lime (eyenziwe nge-half ounce vodka kunye nee-ounces eziyi-6 seltzer): iikholori eziyi-100, 0g ishukela
Ugcina iikhalori ezili-100 kunye ne-23g ishukela
Yintoni efunekayo ukuba ndiyenze ukuze ndihlale ndikhuselekile?
Phuza ngokutya: Ukuba uya kusela utywala, ungaphuzi kwisisu esingenalutho. Cinga ukusela kunye nesidlo sakho okanye udle into phambi kokusela ukuze unciphise umngcipheko we-hypoglycemia. Xa usidla, qiniseka ukuba ukhethe into enama-carbohydrates, ukuze ube ne-glucose kwisistim sakho kwaye ngoko ke ingengozini ephantsi yokuba neshukela eliphantsi kwegazi. Ukuba ulandela isicwangciso sokutya se-carbohydrate esinqunyiwe ungadinga ukutya okufutshane xa usela. Ungathathi indawo yokutya ngotywala kwaye ungabonakali utywala njengenxalenye yezinto zakho ezikhethiweyo. Iindlela ezikuphela zokulinganisa okokusebenzayo kukujonga iswekile yegazi rhoqo xa usela utywala.
Uvavanyo: Utywala bungenza ukuba ushukela wegazi lakho liye lahla emva kweeyure ezingama-24 emva kokuba uchithe. Hlola ishukela legazi ngaphambi kokulala. Qinisekisa ukuba kwindawo ekhuselekileyo 100-140mg / dL. Ukuba isetyhu egazini lakho lingaphantsi kwe-100mg / dL, kodwa ingezantsi kakhulu (<70mg / dL), kufuneka udle encinci ye-carbohydrate encinci.
Umzekelo uza kuba sisinye isonka sezonka zesonka esipheleleyo kunye ne-teaspoon yebhokisi ibhotela. Ukuthatha kwiikhalori ezongezelelweyo ngaphambi kokulala akukuhle, kodwa ukhuseleko luza kuqala.
Yithwala ukutya: Ukuba unesifo sikashukela kwaye uthatha i-insulin okanye ezinye izalathisi zomlomo ezinokubangela u-hypoglycemia, kufuneka uhlale uthabatha ukutya. Ukutya ngamanye amaxesha kunokubambezeleka kwaye kufuneka ulungele. Yithatha ukutya okutywala okuqulethe i-carbohydrate, isiqhamo seziqhamo, abaqhiqiza ukutya okusanhlamvu, okanye i- bar yokutshintsha indawo . Kwimeko apho ushukela lakho lithela ku-70mg / dL, kufuneka uphathe nge-15g ye-carbohydrate esebenza ngokukhawuleza, njengama-tablet ye-glucose 3-4, ii-ounces ezine zejusi (ibhokisi elincinci elincinci) (engekho tshokoleji).
Gqoka i-ID yakho yonyango: Ngokufanelekileyo, ufuna ukugqoka i- ID yonyango echaza ukuba unesifo sikashukela ngamaxesha onke. Kwimeko yexakeka lezonyango, ootitshala bezempilo kufuneka bazi ukuba unesifo sikashukela.
I-Hydrate: Usela uphuzo olunxilisayo, uphuze enye iglasi yamanzi okanye i-seltzer-oku kuya kukunceda uhlale uhlaziye kakuhle kwaye utshise utywala obuncinane. Utywala kunokunyusa ukondla kwakho, ngoko ukusela amanzi phakathi kweziphuzo kunokuphazamisa ukuba ungadli ngokutya.
> Imithombo:
> I-Huang Z, i-Sjoholm A. I-Ethanol iyakhuthaza igalelo lokuphuma kwegazi, ikhulise i-insulin secretion, kwaye ikhuthaza u-hypoglycemia nge-NO kunye neendlela ezixhatshaziweyo.
I-Endocrinology (2008); 149: 232-236
> Koppes LL, et al. Ukusetyenziswa kancinci kotywala kunciphisa umngcipheko wohlobo lwesibini sikashukela: uhlalutyo lwe-meta okanye uphando oluthile. Uncedo lweSwekile. (2005); 3: 719-725
> Lindtner C, et al. Ukusela utywala kunokubangela ukunyanzelwa kwe-insulin ngokupheleleyo ngokuphazamiseka kwe-insulin ye-hypothalamic action. Sci. Gu qulela. 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.Associations of alcohol use with diabetes mellitus kunye nokukhubazeka ukutya kwe-glycemia phakathi kwabaseTshayina abaneminyaka eliphakathi. I-BMC yezeMpilo kaRhulumente (2010); 10: 714. http://www.biomedcentral.com/1471-2458/10/713