Maapuro Anobata chirwere cheshuga uye Ropa Shuga Matsi?

Zvemukati

• Maapuro Anovaka muviri uye Anozadza
• Maapuro Ane Carbs, seFibre
• Maapuro Chete zvine Mwero Zvinokanganisa Ropa Shuga Mazinga
• Maapuro Anogona Kuderedza Insulin Resistance
• Iwo Maantioxidants Anowanikwa mumaApple Anogona Kudzikisa Njodzi Yako Yechirwere cheshuga
• Vanofanirwa Kushuga Vanofanira Kudya Maapuro?
• Maitiro Ekuisanganisira Maapuro Mukudya Kwako
• Maitiro Ekubvisa Apple
• Tora Meseji Yekumba

Maapuro anonaka, ane hutano uye ari nyore kudya.

Zvidzidzo zvakaratidza kuti vane huwandu hwerubatsiro rwehutano.

Asi maapuro anewo carbs, ayo anokanganisa mashuga eropa.

Zvisinei, ma carbs anowanikwa mumaapuro anokanganisa muviri wako zvakasiyana neshuga inowanikwa mune zvekudya zvisina kudya.

Ichi chinyorwa chinotsanangura maapuro anokanganisa sei mashuga eropa uye maitiro ekuaisa iwo mukudya kwako kana uine chirwere cheshuga.

Maapuro Anovaka muviri uye Anozadza

Maapuro ndeimwe yemichero inozivikanwa kwazvo pasirese.

Ivo zvakare vane hutano hwakanyanya. Muchokwadi, maapuro akakwirira mu vitamini C, fiber uye akati wandei antioxidants.

Imwe apuro yepakati ine 95 macalorie, 25 gramu e carbs uye 14% yehuwandu hwezuva nezuva hwevhitamini C (1).

Sezvineiwo, chikamu chikuru chezvinhu zveapuro chinowanikwa muganda rayo rine mavara ().

Uyezve, maapuro ane huwandu hwakawanda hwemvura uye faibha, izvo zvinoita kuti vazadze zvinoshamisa. Iwe unogona kugutsikana mushure mekudya imwe chete ().

Pazasi Pazasi:

Maapuro ane sosi yakanaka ye fiber, vhitamini C uye antioxidants. Ivo zvakare vanokubatsira kuti unzwe uzere usingadye akawanda macalorie.

Maapuro Ane Carbs, seFibre

Kana iwe uine chirwere cheshuga, kuchengeta tabo pane yako makabhohaidhiretsi kutora kunokosha.

Izvi imhaka yematatu macronutrients - carbs, mafuta uye mapuroteni - macarbs anokanganisa mashuga eropa rako zvakanyanya.

Izvo zvataurwa, haasi ese ma carbs akagadzirwa akaenzana. Hapuro yepakati ine 25 magiramu e carbs, asi 4.4 yeiyo fiber (1).

Fiber inodzora kugaya uye kunwa kwema carbs, zvichikonzera kuti isasvike mashuga eropa rako nekukurumidza ().

Zvidzidzo zvinoratidza kuti fiber inodzivirira kurudzi rwechipiri chirwere cheshuga, uye kuti mhando zhinji dzefibre dzinogona kusimudzira shuga yeropa (5, 6).

Pazasi Pazasi:

Maapuro ane carbs, ayo anogona kukwidza huwandu hweshuga yeropa. Nekudaro, iyo fiber iri mumaapuro inobatsira kudzikamisa huwandu hweshuga yeropa, mukuwedzera pakupa mamwe mabhenefiti ehutano.

Maapuro Chete zvine Mwero Zvinokanganisa Ropa Shuga Mazinga

Maapuro ane shuga, asi yakawanda yeshuga inowanikwa mumaapuro ndiyo fructose.

Kana fructose ikadyiwa muchero wese, ine zvishoma zvakanyanya maitiro pashuga yeropa ().

Zvakare, iyo fiber iri mumaapuro inodzora kudzikisira uye kutora shuga. Izvi zvinoreva kuti shuga inopinda muropa zvishoma nezvishoma uye haikurumidze kusimudza mazinga eshuga eropa ().

Zvakare, polyphenols, ayo ari masanganiswa emakemikari anowanikwa mumaapuro, anononoka kudzora kugaya kwe carbs uye kudzikira kweshuga yeropa ().

Iyo glycemic index (GI) uye glycemic mutoro (GL) zvishandiso zvinobatsira kuyera kuti chikafu chinokanganisa huwandu hweshuga yeropa ().

Maapuro anorema zvakadzikira pane ese ari maGI uye maGL zviyero, zvichireva kuti iwo anokonzera kukwira kushoma mumashuga eropa (10,).

Imwe ongororo yevakadzi gumi nevaviri vakafutisa yakawana kuti huwandu hweshuga yeropa hwaive pamusoro pe50% pazasi mushure mekudya chikafu neiyo yakaderera GL, zvichienzaniswa nechikafu chine yakakwira GL ().

Pazasi Pazasi:

Maapuro ane hushoma pamitezo yeshuga yeropa uye haigone kukonzera spikes nekukurumidza muropa rehuga, kunyangwe mune vane chirwere cheshuga.

Maapuro Anogona Kuderedza Insulin Resistance

Kune marudzi maviri eshuga - mhando 1 uye mhando 2.

Kana iwe uine rudzi rwekutanga chirwere cheshuga, rwatata rako haruburitse insulini yakakwana, iyo hormone inotakura shuga kubva muropa rako kuenda kumasero ako.

Kana uine rudzi rwechipiri chirwere cheshuga, muviri wako unoburitsa insulin asi maseru ako anozvipikisa. Izvi zvinonzi insulin insulin ().

Kudya maapuro nguva dzose kunogona kudzora kusagadzikana kwe insulin, izvo zvinofanirwa kutungamira kudzikira kweshuga yeropa (,).

Izvi zvinodaro nekuti iyo polyphenols mumaapuro, ayo anowanikwa kunyanya muapuro ganda, anomutsa rwatata rako kuburitsa insulin uye kubatsira maseru ako kutora shuga (,).

Pazasi Pazasi:

Maapuro ane michero yemiti inogona kuvandudza insulin senzwi uye kudzora insulin kuramba.

Iwo Maantioxidants Anowanikwa mumaApple Anogona Kudzikisa Njodzi Yako Yechirwere cheshuga

Ongororo dzinoverengeka dzakawana kuti kudya maapuro kwakabatana nenjodzi yakaderera yeshuga (, 15).

Imwe ongororo yakawana kuti vakadzi vaidya apuro pazuva vaine 28% njodzi yakaderera yerudzi rwechipiri chirwere cheshuga kupfuura vakadzi vasina kudya chero maapuro ().

Pane zvikonzero zvakawanda maapuro anogona kubatsira kudzivirira chirwere cheshuga, asi ma antioxidants anowanikwa mumaapuro anogona kuita basa rakakosha.

Antioxidants zvinhu zvinodzivirira kumwe kukuvadza kwemakemikari mumuviri wako. Ivo vane zvakawanda zvakanaka zvehutano, kusanganisira kudzivirira muviri wako kubva kuchirwere chisingaperi.

Zviyero zvakakosha zveaya anotevera antioxidants anowanikwa mumaapuro.

• Quercetin: Inononoka kudzora kudya kwecarb, zvichibatsira kudzivirira spikes dzeropa ().
• Chlorogenic acid: Inobatsira muviri wako kushandisa shuga zvakanyanya (,).
• Phlorizin: Inononoka kudzora shuga uye inoderedza huwandu hweshuga yeropa (, 21).

Idzo dzakanyanya kuwanda dzekubatsira antioxidants dzinowanikwa muHoneycrisp uye Red Delicious maapuro ().

Pazasi Pazasi:

Kudya maapuro nguva dzose kunogona kubatsira kudzivirira rudzi rwechipiri chirwere cheshuga, pamwe nekuchengetedza huwandu hweshuga yeropa hwakagadzikana.

Vanofanirwa Kushuga Vanofanira Kudya Maapuro?

Maapuro chibereko chakanakisa chekuisa mukudya kwako kana uine chirwere cheshuga.

Mazhinji edzidziso mirairo kune vane chirwere cheshuga vanokurudzira chikafu chinosanganisira michero nemiriwo (23).

Zvibereko nemiriwo zvizere nehutano hwakadai sevitamin, zvicherwa, fiber uye antioxidants.

Uye zvakare, kudya kwakanyanya muzvibereko nemiriwo zvakagara zvichisanganiswa nenjodzi dzakaderera dzechirwere chisingaperi, senge chirwere chemoyo negomarara (,, 26).

Muchokwadi, kuongororwa kweongororo pfumbamwe kwakaratidza kuti yega yekushandira michero yaidyiwa zuva nezuva yakatungamira kune 7% njodzi yakaderera yechirwere chemwoyo (27).

Nepo maapuro asingakwanise kukonzera spikes mumazinga ako eshuga eropa, iwo ane carbs. Kana iwe uchiverenga carbs, ita shuwa yekuverengera iwo 25 magiramu e carbs apuro rine.

Zvakare, ita shuwa yekutarisa shuga yako yeropa mushure mekudya maapuro uye ona kuti zvinokukanganisa sei iwe pachako.

Pazasi Pazasi:

Maapuro ane hutano hwakanyanya uye ane mashoma pamwero weshuga yeropa. Ivo vakachengeteka uye vane hutano kune vane chirwere cheshuga kuti vafarire nguva dzose.

Maitiro Ekuisanganisira Maapuro Mukudya Kwako

Maapuro chikafu chinonaka uye chine hutano chekuwedzera pane zvaunodya, zvisinei kuti une chirwere cheshuga here kana kuti kwete.

Heano mamwe matipi eeshuga kuisa maapuro muzvirongwa zvavo zvekudya:

• Idye zvizere: Kuti uwane zvakanaka zvese zvehutano, idya apuro rose. Chikamu chikuru chemuviri chiri muganda ().
• Dzivisa apple juice: Muto wacho hauna mabhenefiti akafanana nemuchero wese, sezvo iri yakawanda mushuga uye uchishaya iyo fiber (,).
• Deredza chikamu chako: Gara neiri yepakati apuro sezvo zvikamu zvakakura zvichawedzera glycemic mutoro ().
• Paradzira michero yako yekudya: Paradzira kudya kwako kwezuva nezuva kwezuva rose kuitira kuti shuga yako yeropa igadzikane.

Maitiro Ekubvisa Apple

Tora Meseji Yekumba

Maapuro ane carbs, asi iwo ane mashoma mashoma pamazinga eshuga eropa kana achidyiwa sechibereko chose.

Ivo vane hutano hwakanyanya uye sarudzo huru yekudya zvine hutano.