Liliphi inani elisempilweni leziselo ezinokubakho ngosuku, ngeveki?

Umxholo

• Ke, ngaba sisiselo esinye esingcono kunesinye?
• Izibonelelo zotywala
• Masichaze impilo
• Amaqhinga okusela isixa esifanelekileyo
  
• Yeyiphi eyona ndlela isempilweni yokuchitha isiselo sakho esinye?
• Amaqhinga okusela kancinci ngaphandle kokuqaphela
• Amaqhinga okusela isixa esifanelekileyo
  
• I-Strawberry Mint Sangria
• IPaloma Party
• I-Italian Spritz yakudala

Inqaku elinye ekufuneka ulifundile ukugcina umngcipheko womhlaza wakho etywaleni ubuncinci.

Mhlawumbi uzama ukwenza ezinye izinto ukwehlisa umngcipheko womhlaza phantsi kwendlela, njengokutya usempilweni, ukuzilolonga, kunye nokuphepha iikhemikhali eziyityhefu kunye neswekile. Kodwa ngaba ucinga ngokusela utywala njengomkhwa obangela umhlaza?

Kwisifundo esitsha esikhulu esapapashwa kwi-PLOS Medicine, abaphandi babuza ngaphezulu kwama-99,000 abantu abadala malunga neendlela zabo zokusela ngaphezulu kweminyaka esithoba. Ukufumana okuphambili: Ukubuyela emva nje kwiiglasi ezimbini okanye ezintathu zotywala ngemini kukonyusa umngcipheko womhlaza.

Mhlawumbi ezo ziindaba kuwe, kuba ama-70 epesenti yabantu baseMelika abayiqondi imikhwa yabo yokusela inokuba negalelo kumngcipheko womhlaza, ngokophando olwenziwe yiAmerican Society of Clinical Oncology.

Kodwa malunga neepesenti ezi-5 ukuya kwezi-6 zepesenti zomhlaza omtsha okanye ukubulawa ngumhlaza kwihlabathi liphela zibotshelelwe ngokuthe ngqo kukusetyenziswa kotywala. Ngokwembono, e-United States, malunga neepesenti ezili-19 zamatyala amatsha omhlaza anxulunyaniswa nokutshaya kunye nokutyeba kakhulu.

Into enomdla kukuba, isifundo esitsha sePLOS yoNyango sibika ukuba ukusela kwisiselo esinye okanye ezibini ngosuku akukubi kangako. Okwangoku, ukuyigcina kwiziselo ezintathu ngeveki kunempilo.

Phakathi kwabathathi-nxaxheba babo abangama-99,000 +, abasela utywala - abo basela iziselo ezisisinye ukuya kwezintathu ngeveki- babesemngciphekweni omncinci wokuba nomhlaza kwaye bafe ngaphambi kwexesha.

Ngapha koko, abaseli abancinci babenomngcipheko osezantsi womhlaza kunabantu abangayekiyo kwaphela.

Ukuba udidekile bubungakanani bolwazi phaya malunga nokuba ungakanani utywala obuzobandakanya ukuzonwabisa kwakho kweveki, sikupela apha ngezantsi.

Ke, ngaba sisiselo esinye esingcono kunesinye?

Abaseli bokukhanya abasemngciphekweni ophantsi womhlaza uvakala ngathi ziindaba ezimnandi kwabo kuthi bathanda i-vino yethu yasebusuku. Kodwa uNoelle LoConte, MD, oncologist kwiYunivesithi yaseWisconsin Carbone Cancer Centre, uyakhawuleza ukubonisa ukuba umngcipheko owehlisiweyo awulingani nobungozi.

"Isiselo esincinci sokusela sinokunceda intliziyo yakho kwaye yonyuse kancinci umngcipheko womhlaza, ke abo bantu babonakala 'besempilweni.' Kodwa nokuba utywala obuncinci obuncinci abukhuseli kumhlaza," ucacisa uLoConte.

Ababhali bokufunda ngokwabo bathi iziphumo zabo azithethi ukuba abantu abangaseliyo kufuneka baqale umkhwa wobusuku. Aba bangaseliyo banokuba sesichengeni sesifo esiphezulu kunabo basela kancinci kuba izizathu zonyango zibenza bangaseli kwasekuqaleni. Okanye bayachacha ekusebenziseni utywala kwaye sele benze umonakalo kwiinkqubo zabo, wongeza uLoConte, owayengeyonxalenye yesifundo.

Kodwa nangona kunjalo, olu phononongo luyangqina ukuba ukuba uyayonwabela iglasi ebomvu okanye ibhiya ngamagqabi akho, ayizukuyiphilisa ngokupheleleyo impilo-ukuba uthe wanamathela kula maxwebhu acinga ukuba asempilweni (okanye aphakathi okanye alula). Nantsi into esiyaziyo:

Izibonelelo zotywala

Uphando lubonisa ukuba iimbibers zinokuba neenkqubo zokhuselo lomzimba ezingcono, amathambo omelele, kunye nabafazi.

Owona mzimba uphandayo, nangona kunjalo, ujikeleze ukukhusela intliziyo yakho. Uphengululo luqinisekisa ukusela ngokukhanya kunokuba luncedo ekukhuseleni isifo semithambo, esinegalelo kwistroke kunye nokusilela kwentliziyo.

Utywala bunceda intliziyo yakho ngokunciphisa ukudumba, ukuqina nokunciphisa imithambo yakho yegazi, kunye nokwenziwa kwamahlwili egazi- zonke izinto ezinxulunyaniswa nesifo semithambo, ucacisa uSandra Gonzalez, PhD, umyaleli kwisebe losapho kunye namayeza oluntu e-Baylor College of Iyeza.

Kodwa, njengoko uphando lubonisa, isibonelelo sigcina kuphela abo banamathela kukusela okuphakathi kwaye bangadluli.

Masichaze impilo

Ukuze ukusetyenziswa kotywala kuthathelwe ingqalelo njengomngcipheko osezantsi kunye nokuba sempilweni, kuya kufuneka uhlale ngaphakathi okanye phantsi komda omiselweyo wemihla ngemihla kunye neveki, uGonzalez wongeza.

Ukuchaza ukusetyenziswa gwenxa kotywala njengesiselo esinye ngemini yabasetyhini kunye neziselo ezibini ngosuku ngamadoda.

Siyayazi-etshintsha kakhulu inqanaba lakho lemincili kwiklabhu yencwadi kunye nobusuku bewayini.

Kwaye, ngelishwa, awunakukhetha ukubala kweveki ngaphezulu kwemihla ngemihla. “Awunako‘ ukuzidibanisa ’iziselo zakho. Ukungaseli nantoni na iintsuku ezintlanu ukuze ube nesithandathu ngoMgqibelo. Ngu-zero okanye inye, okanye u-zero okanye ezimbini ngosuku, ixesha, "utsho uLoConte.

Iziselo ezingaphezulu kunoko- ngakumbi, ngaphezulu kwesine okanye ezintlanu kwabasetyhini nakumadoda, ngokwahlukeneyo, zihlala zingaphelanga iiyure ezimbini- kuthathwa njengokuzinkcinkca ngotywala.

Ukuhlala unkqonkqoza emva kuza nomngcipheko ophezulu wesifo sentliziyo, ukubetha, isifo sesibindi, ukuphazamiseka ekusebenziseni utywala, kwaye, njengoko kwafundwa lolo phando lutsha, umhlaza kunye nokufa ngaphambi kwexesha.

Kodwa iingxelo zokuba nobusuku nje obunye bokugqithisa kunokubangela ukuba iibhaktheriya zivuze emathunjini akho kwaye zonyuse amanqanaba eetyhefu egazini lakho. Oku kunokuchaphazela amajoni akho omzimba kwaye kukugulise.

Manenekazi, siyazi ukuba ngamadoda angenabulungisa abelwa enye iglasi ngobusuku. Izindululo zamadoda nabasetyhini zahlukile kuba, kulungile, ngokwasemzimbeni sahlukile. “Ezinye zisuselwa kubukhulu bomzimba, kodwa zintsonkothe ​​ngakumbi kunoko. Umzekelo, amadoda ngokubanzi anesisindo esingaphezulu kwabasetyhini kwaye anamanzi ambalwa kwimizimba yabo.Ngenxa yoko, utywala emzimbeni womntu obhinqileyo bungangxengwanga kakhulu, nto leyo edala ukuba sesichengeni sokuchaphazeleka kwityhefu yotywala nakwimveliso yazo, ”ucacisa uGonzalez.

Amaqhinga okusela isixa esifanelekileyo

• Ukutya ngaphezulu kwezimbini ukusela kathathu ngemini kunyusa umngcipheko womhlaza kunye neengxaki zentliziyo.
• Ukugcina umngcipheko womhlaza wakho usezantsi, zithinte kwisiselo esinye ngemini kubafazi kunye namadoda amabini. Namathela kumda wemihla ngemihla. Ngenxa yokuba ungaselanga izolo akuthethi ukuba ufumana iziselo ezibini ukuya kwezine namhlanje.
• Isiselo esinye sithathwa njengee-ounces ezili-12 zebhiya eqhelekileyo, ii-ounces ezi-1.5 zotywala, okanye ii-ounces ezi-5 zewayini.

Yeyiphi eyona ndlela isempilweni yokuchitha isiselo sakho esinye?

Kudala sisiva uphondo lukhethelwa izibonelelo zempilo zewayini kodwa izifundo ezininzi zibonisa ukuba ibhiya inokuba luncedo nje. Kwaye eyona isempilweni yeyona nto iphantsi malunga nohlobo lotywala kunye nokuba ungakanani na oyisebenzisayo, utshilo uGonzalez.

Eyona nto ibalulekileyo ekufuneka uyikhumbule apha: Ubungakanani benkonzo enye ziigram ezili-14 zotywala obusulungekileyo. Yiyo:

• Ii-ounces ezili-12 zebhiya eqhelekileyo
• Ii-ounces ezi-5 zewayini
• 1.5 ii-ounces zotywala obu-80

Kwaye besiza kubheja imali ucinga ukuba yiglasi enye yewayini- malunga nesiqingatha sigcwele, akunjalo? - yindlela engaphaya kwaba bagqirha abanokuthi baqwalasele iglasi enye yewayini.

Abantu badla ngokumangaliswa xa sichaza ukuba yintoni kanye kanye isiselo esiqhelekileyo. Amaxesha amaninzi, banikwa iziselo ezigqitha kumgangatho oqhelekileyo kwiivenkile zokutyela, kwiindawo zentselo, okanye ekhaya, utshilo uGonzalez.

Ngapha koko, uphononongo lwe-2017 kwi-BMJ lubika ubungakanani beglasi yewayini ephakathi iphantse yaphindeka kabini ngobukhulu kule minyaka ingama-25 idlulileyo, oko kuthetha ukuba i-2018 yethu egcweleyo yokugalela ifana ne-7 ukuya kwi-10 yee-ounces kune-5.

Ngethamsanqa ibhiya iza ngokobungakanani obusetiweyo kunye nexabiso elifanelekileyo kwileyibhile. Kodwa xa usela iwayini kunye notywala, kuya kufuneka ulinganise, uGonzalez wongeza.

Ulawulo lwesahlulo lusetyenziswa etywaleni, utshilo uLoConte.

Amaqhinga okusela kancinci ngaphandle kokuqaphela

Cinga ngokuthenga iiglasi zewayini ezijongeka ngokungathi umakhulu wakho angaziphungula kwaye zingafani nezinto ezenziwa ngu-Olivia Pope. ifunyenwe nokuba ulinganisa i-ounce ezintlanu, galela iglasi, kokukhona unokufumana isibini.

Enye into enokukunceda ukunciphisa: Yolula elo xabiso libonakala lincinci lotywala ngakumbi.

"Isicwangciso esinye sokusela kancinci kwaye uyonwabele iglasi yakho enye kukwenza ukuba isiselo sakho sihlale ixesha elide ngokusijika sibe yindawo yokutya," utshilo u-Autumn Bates, ingcali kwezonyango eqinisekisiweyo kunye nomqambi weeresiphi eseLos Angeles. Ngale ndlela, uya kuba neglasi epheleleyo ukunuka kwaye uzive uncitshisiwe kwaye ufuna enye.

Bates ’go to: Use a free-free effervescent sparkling water as a base, muddle in fresh herbs (such as mint, lavender, or rosemary), nangaphezulu ngee-ounces ezi-5 zewayini okanye ii-ounces ezi-1.5 zotywala obukhethileyo. Ukuba ufuna incasa encinci okanye ubumnandi, yongeza ukubhobhoza kwejusi esandula ukufakwa.

Amaqhinga okusela isixa esifanelekileyo

• Qiniseka ukuba ulinganisa utywala, ngakumbi iwayini.
• Thenga iiglasi zewayini ezincinci. Ezinkulu zikhulise amathuba akho okusela ngakumbi.
• Xuba emanzini aqhwethayo ukwenza ukuba isiselo sakho sihlale ixesha elide.

Ngaba ufuna izimvo zokuqala? Nazi ezintathu zee-cocktails ezizithandayo zeBates.

I-Strawberry Mint Sangria

Hlanganisa ibhotile e-1 yewayini ebomvu, ii-limes ezi-2 ezisikiweyo, i-1/2 yekomityi ye-mint entsha, kunye neekomityi ezi-2 ze-strawberry. Vumela lo mxube ukuba uhlale efrijini okungenani iiyure ezingama-6 okanye ubusuku bonke. Yahlula imbiza phakathi kweziglasi zewayini ezintandathu (okanye uthele isinye kwisithandathu semiphanda ukuze ukhonze kube kanye) kwaye ngaphezulu nganye ibe ne-3 oz. amanzi ahlwahlwazayo.

IPaloma Party

Hlanganisa i-1 oz. I-tequila, ikomityi ye-1/4 esandula ukucudiswa ijusi yeziqhamo ze grape, ijusi ye1 / 2 lime, kunye ne3 oz. Amanzi abenyezelayo kwiglasi ezele ngumkhenkce. Gcoba nge-lime kunye ne-grapefruit wedges.

I-Italian Spritz yakudala

Hlanganisa i-3.5 oz. Iprosecco, 1.5 oz. Iaperol, incindi ye1 / 2 lime, kunye ne-3 oz. Amanzi abenyezelayo kwiglasi yewayini ezele ngumkhenkce. Gcoba nge-peel peel ukuba ungathanda.

URachael Schultz ngumbhali ozimeleyo ojolise ikakhulu ekubeni kutheni imizimba yethu kunye nengqondo zisebenza ngendlela ezisebenza ngayo, kunye nendlela esinokuthi sisebenzise ngayo zombini (ngaphandle kokuphulukana nengqondo). Usebenze kubasebenzi kwiMilo kunye neMpilo yaMadoda kwaye wenza igalelo rhoqo ekubulaweni kwezempilo nakwimpapasho yokomelela komzimba. Unomdla kakhulu ngokuhambahamba, ukuhamba, ukucinga, ukupheka, kwaye ngokwenene, ikofu enhle kakhulu. Ungamfumana emsebenzini kwi-rachael-schultz.com.