Iko Blueberries Yakanaka Kune Chirwere cheshuga?

Zvemukati

• Bhabheriji zvinovaka muviri chokwadi
• Blueberries uye chirwere cheshuga
• Glycemic indekisi yeblueberries
• Glycemic mutoro weblueberries
• Blueberries uye glucose kugadzira
• Blueberries uye insulin senzwi
• Blueberries uye kurasikirwa uremu
• Tora woenda nazvo

Bhabheriji zvinovaka muviri chokwadi

Blueberries akapfuma mune dzakasiyana siyana zvinovaka muviri, kusanganisira:

• faibha
• vhitamini C
• vhitamini E
• vhitamini K
• potasium
• calcium
• magnesium
• folate

Imwe kapu yematsva mablueberries ine nezve:

• 84 macalorie
• 22 gramu ehydrohydrate
• 4 magiramu e fiber
• 0 magiramu emafuta

Blueberries uye chirwere cheshuga

Muchokwadi, iyo American Diabetes Association (ADA) inodaidza blueberries chirwere cheshuga superfood. Kunyangwe pasina dudziro yehunyanzvi yeshoko rekuti "superfood," bhuruu dzakazara nemavhitamini, antioxidants, zvicherwa, uye fiber inosimudzira hutano hwakazara. Dzinogona zvakare kubatsira kudzivirira chirwere.

Kune vanhu vanorarama nechirwere cheshuga, blueberries inogona kubatsira nekugadzirisa glucose, kurasikirwa uremu, uye insulin senzwi. Verenga pamusoro kuti udzidze zvakawanda nezve mabhenefiti eblueberries yeshuga.

Glycemic indekisi yeblueberries

Glycemic index (GI) inoyera mhedzisiro yezvikafu zvine makabhohaidhireti padanho reropa rako reropa, iro rinodaidzwawo rekuti glucose muropa.

Chinyorwa cheGI chinotarisa chikafu pachiyero che0 kusvika 100. Chikafu chine huwandu hwakakwira hweGI hunosimudza mazinga eruglucose nekukurumidza kupfuura chikafu chine nhamba yepakati kana yakaderera yeGI. Nzvimbo dzeGI dzinotsanangurwa se:

• Pasi: 55 kana zvishoma
• Pakati: 56–69
• Kumusoro: 70 kana kupfuura

Iyo glycemic index yeblueberries ndeye makumi mashanu neshanu, inova yakaderera GI. Izvi zvakada kufanana nechiwi michero, mabhanana, chinanazi uye mango. Kunzwisisa iyo GI yezvikafu, pamwe neyeglycemic mutoro, kunogona kubatsira vanhu vane chirwere cheshuga kuronga kudya kwavo.

Glycemic mutoro weblueberries

Glycemic mutoro (GL) inosanganisira kukura kwechikamu uye zvinodyiwa makabhohaidhiretsi pamwe neGI. Izvi zvinokupa iwe mufananidzo uzere wezvekudya mhedzisiro pashuga yeropa nekuyera:

• chikafu chinokurumidza sei kuita glucose kupinda muropa
• yakawanda sei glucose pakushanda iyo inopa

Kufanana neGI, iyo GL ine matatu maratidziro:

• Pasi: 10 kana zvishoma
• Pakati: 11–19
• Kumusoro: 20 kana kupfuura

Imwe kapu yemablueberries ine avhareji chikamu saizi yemashanu maunzi (150 g) ine GL ye9.6. Kubatira kudiki (100 g) kwaizove neGL ye6.

Kana tichienzanisa, mbatatisi iri pakati nepakati ine GL yegumi nemaviri. Izvi zvinoreva kuti mbatatisi imwechete ine kakapetwa kaviri peglycemic mhedzisiro yekushandirwa kudiki kwebhuruu.

Blueberries uye glucose kugadzira

Blueberries inogona kubatsira mukugadzirisa kwakanaka kweglucose. Chidzidzo cheYunivhesiti yeMichigan pamakonzo chakawana kuti kufudza makonzo hupfu bhuruuji kwakaderedza mafuta emimba, triglycerides, uye cholesterol. Yakagadzirisawo kutsanya glucose uye insulin senzwi.

Kana ichibatanidzwa neakaderera-mafuta chikafu, iyo bhuruu bhururu zvakare yakaguma nekudzikira kwemafuta mashoma pamwe nehuremu hwakazara hwehuremu hwemuviri. Chiropa uremu hwakaderedzwawo. Chiropa chakawedzerwa chakabatanidzwa ne insulin kudzivisa uye kufutisa, izvo zvinozivikanwa maficha echirwere cheshuga.

Dzimwe tsvagurudzo dzinodiwa kuti utarise mhedzisiro yeblueberries pane kugadzirwa kweglucose muvanhu.

Blueberries uye insulin senzwi

Sekureva kwenyaya yakaburitswa muThe Journal of Nutrition, vanhu vakafutisa vane prediabetes vakavandudza insulin senzwi nekumwa bhabheri bhabheri smoothies. Chidzidzo ichi chakaratidza kuti mablueberries anogona kuita kuti muviri unyatsoteerera insulin, izvo zvinogona kubatsira vanhu vane prediabetes.

Blueberries uye kurasikirwa uremu

Sezvo bhuru bhuruu yakaderera mumacalorie asi iine zvinovaka muviri, zvinogona kubatsira nekudzikisa uremu. Kune vanhu vakafutisa kana kufutisa, kudya zvine hutano zvine hutano zvinosanganisira michero yakaita seblueberries zvinogona kubatsira kudzivirira chirwere cheshuga nekuvandudza hutano hwese.

Chidzidzo chegore ra2015 chevanhu zana nemakumi maviri neshanu pamakore makumi maviri nemana chakapedzisa kuti kuwedzera michero yekushandisa - kunyanya mabriji, maapuro, nemapere - kunoguma nekudzikira.

Chidzidzo ichi chakaratidza kuti ruzivo urwu runogona kupa nhungamiro yekudzivirira kufutisa, inova njodzi huru yezvinhu zvehutano zvakaita seshuga.

Tora woenda nazvo

Kunyangwe hazvo zvidzidzo zvakawanda zvichidikanwa kuti uone maitiro ehupenyu hweblueberries, kumwe kutsvagurudza kunoratidza kuti kudya mablueberries kunogona kubatsira vanhu kudzikisa huremu uye nekuvandudza insulin kunzwa. Saka nekudaro, mablueberries anogona kubatsira vanhu vane chirwere cheshuga. Taura nachiremba wako kana chiremba wezvekudya kuti uwane rumwe ruzivo nezve kudya chikafu chine hutano cheshuga.