Njira Yogwiritsira Ntchito Mowa Woledzera
Kafukufuku wasonyeza kuti kumwa mowa mopitirira muyezo kungakhale ndi zotsatira zabwino, monga kukweza cholesterol (HDL) ndi kuchepetsa chiopsezo cha matenda a mtima.
Kafukufuku wina amasonyeza kuti kumwa mopitirira muyeso kungachititse kuchepetsa vuto la shuga la mtundu wa 2 . Lamulo lofunikira kwambiri ndi kusunga moyenera. American Heart Association imatanthauzira mowa mowa mwauchidakwa monga chakumwa chimodzi patsiku kwa amayi ndi zakumwa ziwiri patsiku kwa amuna.
Chimodzi chakumwa choledzeretsa chimayesedwa ngati mowa wokwana 12 ounce, galasi la vinyo la 5, kapena 1.5-ounce mizimu yosungunuka (vodka, whiskey, gin, etc.).
Komabe, mowa mopitirira muyeso kapena kumwa mowa mwauchidakwa, omwe amamwa mowa wokwanira oposa asanu mu ola limodzi la maola awiri kwa amuna ndi anayi kwa amayi, akhoza kuwonjezera chiopsezo cha matenda a mtima, matenda a shuga a 2, ndi matenda a shuga. Kugwiritsa ntchito mowa mopitirira muyeso kungapangitsenso kuti shuga ikhale yovuta kwambiri powonjezera kulemera ndi kuchepa kwa insulini .
Ngati mumasankha kumwa mowa, zosankha zina zili bwino kuposa ena. Kuonjezerapo, ngati muli ndi matenda a shuga pali zinthu zina zomwe muyenera kuchita kuti muteteze. Mowa wambiri ukhoza kuwonjezera kuchulukitsa mankhwala a insulini, omwe angachepetse shuga. Bungwe la American Diabetes Association limalimbikitsa kuti anthu omwe ali ndi shuga aphunzitsidwe pozindikira ndi kuyang'anira kuchepa kwa hypoglycemia (shuga wotsika magazi) pamene akumwa mowa, makamaka ngati anthuwa akugwiritsa ntchito insulini kapena mankhwala ena omwe angayambitse shuga .
Ndi Mtundu Wotani Amene Ndiyenera Kuupewa Ndi Chomwe Ndiyenera Kusankha M'malo mwake
Ndi bwino kupeĊµa zakumwa za shuga zopangidwa ndi osakaniza madzi, shuga wowonjezera, ndi syrups, chifukwa amatha kuwonjezera ma calories ndi shuga. Mitundu ya zakumwazi zimatha kuika magazi m'magazi ndipo zimatha kupangitsa kulemera. M'malo mwake, sankhani zakumwa monga vinyo, champagne, kapena mowa wosakaniza ndi osakaniza shuga monga soda.
Mwachitsanzo:
- Vodka ndi kiranberi (yopangidwa ndi theka la ovce vodka ndi madzi 6 ounces): 200 calories ndi 23g shuga
- Vodka ndi botolo la soda ndi kupota kwa laimu (yopangidwa ndi theka la vodka ndi ma ounces 6 a seltzer): makilogalamu 100, shuga 0g
Mumasunga makilogalamu zana ndi shuga 23g
Kodi Ndiyenera Kuchita Zinthu Zotani Kuti Ndiziteteze?
Imwani ndi chakudya: Ngati mumamwa mowa, musamamwe pamimba yopanda kanthu. Muzifuna kumwa ndi chakudya chanu kapena musadye kanthu musanayambe kumwa kuti muchepetse chiopsezo cha hypoglycemia. Pamene mukudya, onetsetsani kuti mumasankha chinthu chomwe chili ndi chakudya, kotero kuti mukhale ndi shuga m'dongosolo lanu ndipo motero muli pangozi yochepa yokhala ndi shuga wotsika kwambiri. Ngati mukutsatira ndondomeko yokha ya chakudya chamaguluphadi mungafunike kudya pang'ono pokha mukamwa. Musalowe m'malo mwa zakudya ndi mowa ndipo musamamwe mowa ngati mbali yanu yamagetsi. Njira yokhayo yeniyeni yeniyeni yomwe ikugwiritsani ntchito ndikuwunika shuga wambiri wa magazi nthawi zambiri mukamwa mowa.
Mayeso: Mowa ukhoza kuyambitsa shuga wanu wa magazi kuti ugwe pansi ngakhale maola 24 mutatha. Fufuzani shuga lanu la magazi musanagone. Onetsetsani kuti ili pamalo otetezeka 100-140mg / dL. Ngati shuga lanu la magazi liri pansi pa 100mg / dL, koma osati otsika kwambiri (<70mg / dL), muyenera kudya kakang'ono kake kakang'ono kake.
Chitsanzo chingakhale chidutswa chimodzi cha mkate wonse wa tirigu ndi supuni ya supuni ya batala. Kutenga makilogalamu owonjezera pamaso pa kama sikoyenera, koma chitetezo chimabwera poyamba.
Tengani zakudya zowonongeka: Ngati muli ndi matenda a shuga ndipo mukudwala insulini kapena mankhwala ena omwe angayambitse matenda a hypoglycemia, nthawi zonse mumanyamula zakudya zopsereza. Zakudya nthawi zina zimachedwa kuchepa ndipo muyenera kukhala okonzeka. Tengani zokometsera zokhala ndi zakumwa zamagazi, chipatso cha zipatso, nthano zonse za tirigu, kapena malo opangira chakudya. Mukakhala kuti shuga yanu imatsikira ku <70mg / dL, muyenera kuthana ndi makapu 15 ogwiritsira ntchito mofulumira, monga mapiritsi a shuga 3-4, mapiritsi 4 a madzi (jekeseni imodzi ya madzi) (osati chokoleti).
Valani ID yanu yachipatala: Choyenera, mukufuna kuvala ID yachipatala yomwe imanena kuti muli ndi shuga nthawi zonse. Ngati vuto lachipatala likudutsa, akatswiri azaumoyo ayenera kudziwa kuti muli ndi shuga.
Kutsekemera: Mwakumwa mowa uliwonse, kumwa zakumwa imodzi kapena seltzer-izi zidzakuthandizani kukhala osungunuka bwino ndi kumwa mowa pang'ono. Mowa ukhoza kuwonjezera chilakolako chako, choncho kumwa madzi pakati pa zakumwa kungakulepheretseni kudya mopitirira muyeso.
> Zotsatira:
> Huang Z, Sjoholm A. Ethanol imachititsa kuti magazi aziyenda bwino, amachititsa kuti magazi asapitirire kuchepa, ndipo amachititsa kuti hypoglycemia ipite kudzera mwa NO komanso njira zothetsera vutoli.
Endocrinology (2008); 149: 232-236
> Koppes LL, ndi al. Kumwa mokwanira mowa kwambiri kumachepetsa chiopsezo cha mtundu wa shuga wa mtundu wa 2: meta-analysis kapena maphunziro omwe angakonzekere. Chisamaliro cha shuga. (2005) .; 3: 719-725
> Lindtner C, ndi al. Kumwa mowa mopitirira muyeso kumapangitsa kuti thupi lonse likhale lopanda matenda a insulin poyambitsa matenda a insulin. Sci. Tanthauzirani. 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. Kugwirizana kwa mowa ndi matenda a shuga komanso kusala kudya kwa magazi pakati pa anthu a zaka zapakati ndi okalamba achi China. BMC Public Health (2010); 10: 714. http://www.biomedcentral.com/1471-2458/10/713