Cherries Yechirwere cheshuga: Vanofanira Kuva Chikamu Chako Kudya?

Zvemukati

• Cherries
• Vanogona chirwere cheshuga vanodya macheri here?
• Carb zvemukati ma cherries
• Cherry matsva
• Cherry yakakangwa
• Maraschino cherries
• Glycemic indekisi yemacherry
• Ko ma cherries anogona kukanganisa chirwere cheshuga here?
• Tora woenda nazvo

Cherries

Cherries ane yakaderera yakaderera macaloriki zvemukati, asi iwo ane akakosha zviyero zvezvinhu bioactive zvinoriumba zvinosanganisira:

• faibha
• vhitamini C
• potasium
• polyphenols
• carotenoids
• tryptophan
• serotonin
• melatonin

Sekureva kwechakaburitswa mumagazini Nutrients, ma cherries akaiswa mumapoka maviri makuru: inotapira uye tart. MuUnited States, iyo inowanzo kurimwa inotapira cherry ndeyeBing. Iyo inowanzo kukura tart cherry ndiyo Montmorency.

Mazhinji ma cherries anotapira anoshandiswa kutsva. Chete cherries anotapira akaiswa mumagaba, echando, akaomeswa, akaomeswa, kana jusi. Izvo zvinopesana ne tart cherries, mazhinji acho () anogadziriswa, kunyanya ekubika.

Vanogona chirwere cheshuga vanodya macheri here?

Kana iwe uine chirwere cheshuga, zvakakosha kuti uchengetedze huwandu hweropa rako mukati memiganhu yakataurwa nachiremba wako. Imwe nzira yekuita izvozvo ndeyekutarisa kunwa kwako kwemakabohydrate.

Hutano masosi ezvikafu zve carbs anosanganisira asiri emashizha miriwo, michero, zviyo zvese, uye bhinzi. Cherries ndeimwe sarudzo, asi zvakakosha kuongorora saizi yako chikamu.

Sekureva kweBritish Diabetic Association, chidimbu chidiki chine macheri gumi nemana (angangofanana nezvibereko zviviri zvechiwi, marobheri manomwe, kana maapurikoti matatu). Sezvo vanhu vakasiyana vaine kushivirira kwakasiyana kumahydrohydrate, funga kuyedza rako reropa glucose pasati uye mushure mekuyedza cherries kekutanga.

Carb zvemukati ma cherries

Cherry matsva

Zvichienderana nekuibva, 1-mukombe unobatsira wakarongedzwa anotapira ma cherries ane anenge 25 magiramu e carbs. Izvo zvakafanana nezve 6 mashupuni eshuga. Imwe-kapu inoshumirwa yemapereti ane svutugadzike ine ma gramu e19 e carbs, ayo angangoita semashupusi mashanu eshuga.

Kushanda kwe 1/2 mukombe hakufanirwe kunge kuri kunetsa kune vazhinji vane chirwere cheshuga. Nekudaro, nzira yakanakisa yekunzwisisa mabatiro anoita muviri wako kumacherry kutarisa mashuga eropa rako kusvika maawa maviri mushure mekudya.

Cherry yakakangwa

Cherry yakakangwa inowanzo kurongedzwa muto kana sirafu ine yakawanda yakawanda yekuwedzera shuga. Imwe kapu yemacheri akaiswa mugaba (uye mvura yayo) yakarongedzwa musira inorema ine magiramu anenge makumi matanhatu emakabohydrate. Izvi zvinoshandura kune gumi nemashanu mashupuni eshuga.

Maraschino cherries

Kushumirwa kwemashanu maraschino cherries ane anenge magiramu gumi nemana e carbs, akaenzana anenge 2.5 mashupuni eshuga.

Glycemic indekisi yemacherry

Iyo glycemic index (GI) inoratidza zvinoitika pakudya pashuga yeropa zvichibva pane zvemukati makabhohaidhiretsi. Iyo yakakwira glycemic index inokwidziridza yako yeropa glucose level. Iyo glycemic index yemutsva anotapira macheri ari makumi matanhatu nemaviri, yepakati-GI chikafu. Iyo glycemic index yemutsva macheri macheri ari makumi maviri nemaviri, yakaderera-GI chikafu.

Ko ma cherries anogona kukanganisa chirwere cheshuga here?

Pane kuenderera mberi kwekutsvaga maererano nechinogona kuita macherry sekurapa chirwere cheshuga.

Mhedzisiro yeaya uye zvimwe zvidzidzo zvinoratidza kuti kuenderera mberi nekutsvagisa kunogona kuratidza kuti ma cherries ane basa mune zvine hutano glucose gwara, pamwe ichideredza njodzi yeshuga uye kurerutsa mhedzisiro yayo.

• A yakaratidza kuti ese anotapira uye tart cherries ipfuma sosi ye polyphenols uye vhitamini C, uye inogona kusimudzira hutano nekudzivirira kana kudzora kuzvimba uye oxidative kusagadzikana.
• A yemakonzo ane chirwere cheshuga akagumisa kuti kubvisa cherries kunobatsira kudzora huwandu hweropa uye kuti ma cherries anoita kunge anobatsira mukudzora chirwere cheshuga uye kuderedzwa kwematambudziko eshuga.
• A akagumisa kuti cherry kuburitsa kune inobatsira pamagariro eshuga makonzo.
• A akagumisa kuti madhayeti anthocyanin anowanikwa mumacherry, pamwe nemimwe michero yakaita seblueberries, inoita kunge iri kunangana ne insulin senzwi uye ine mukana wekugadzirisa mamiriro akadai chirwere cheshuga.

Tora woenda nazvo

Kana iwe uine chirwere cheshuga, ma cherries anogona kuve chikamu chine hutano uye chinonaka pane chako chikafu chinopa vitamini C, potasium, uye fiber. Nekudaro, zvichibva paiyo glycemic index yecheri, iwe unofanirwa kudzidzira chikamu chikamu kana uchinakidzwa nacho.

Tsvakurudzo dzinoverengeka dzinoratidza kuti cherries anogona kuzopedzisira atora chikamu pakurapa chirwere cheshuga, kusanganisira glucose mutemo.