AmaCherries Esifo Sikashukela: Ingabe Kufanele Abe yingxenye Yokudla Kwakho?

-Delile

• Ama-Cherry
• Ngabe abanesifo sikashukela bangadla ama-cherries?
• Okuqukethwe yi-Carb yama-cherry
• Ama-cherry amasha
• Ama-cherries asekheniwe
• Ama-cherries ama-Maraschino
• Inkomba yeGlycemic yama-cherries
• Ingabe ama-cherries angaba nomthelela omuhle kushukela?
• Ukudla okudlela endlini

Ama-Cherry

Ama-Cherry anokuqukethwe kwekhalori okuphansi, kepha anenani elikhulu lezinto ze-bioactive kufaka phakathi:

• ifayibha
• uvithamini C
• i-potassium
• polyphenols
• carotenoids
• sdudlamin
• i-serotonin
• melatonin

Ngokusho komshicileli wephephabhuku i-Nutrients, ama-cherry ahlukaniswe abe yizinhlobo ezimbili ezinkulu: i-sweet ne-tart. E-United States, i-cherry eswidi evuthwa kakhulu yi-Bing. I-cherry ye-tart evame ukukhula kakhulu yi-Montmorency.

Ama-cherry amaningi amnandi aphuzwa amasha. Ama-cherries amnandi kuphela afakwa emathinini, afriziwe, omiswe, ahlanganiswe noma enziwe ujusi. Lokho kuqhathanisa nama-cherry we-tart, iningi lawo () elicubungulwayo, ikakhulukazi ukupheka.

Ngabe abanesifo sikashukela bangadla ama-cherries?

Uma unesifo sikashukela, kubalulekile ukugcina amazinga eglucose egazini lakho engaphansi kwemikhawulo ephakanyiswe udokotela wakho. Enye indlela yokwenza lokho ukuqapha ukudla kwakho kwama-carbohydrate.

Imithombo enempilo ye-carbs yokudla ifaka imifino engeyona isitashi, izithelo, okusanhlamvu okuphelele nobhontshisi. Ama-Cherry ayindlela, kepha kubalulekile ukuqapha usayizi wengxenye yakho.

Ngokwe-British Diabetic Association, ingxenye encane ingama-cherries ayi-14 (acishe afane nezithelo ezimbili ze-kiwi, ama-strawberry ayi-7, noma ama-apricot ama-3). Njengoba abantu abahlukene benokubekezelela okwehlukile kuma-carbohydrate, cabanga ukuhlola izinga lakho le-glucose yegazi ngaphambi nangemva kokuzama ama-cherry okokuqala ngqa.

Okuqukethwe yi-Carb yama-cherry

Ama-cherry amasha

Ngokuya ngokuvuthwa, inkomishi engu-1 esiza ama-cherries amnandi anama-gramu angama-25 ama-carbs. Lokho kuyefana nezipuni eziyisithupha zikashukela. Inkomishi engu-1 ekhonza ama-cherries amuncu afakwe emgqeni inama-gramu ayi-19 ama-carbs, acishe afane namathisipuni ama-5 kashukela.

Ukunikezwa kwenkomishi ye-1/2 akufanele kube yinkinga kwabaningi abanesifo sikashukela. Kodwa-ke, indlela engcono yokuqonda ukuthi umzimba wakho usabela kanjani kuma-cherry ukubheka amazinga kashukela egazini ihora elilodwa kuya kwamabili ngemuva kokuwadla.

Ama-cherries asekheniwe

Ama-cherries asemathinini avame ukupakishwa ujusi noma isiraphu aqukethe ushukela omningi owengeziwe. Inkomishi eyodwa yama-cherries asemathinini (noketshezi lwawo) apakishwe kwisiraphu esindayo inamagremu angama-60 ama-carbohydrate. Lokho kuhumusha cishe amathisipuni ayi-15 kashukela.

Ama-cherries ama-Maraschino

Ukuphakelwa kwama-cherries ama-maraschino ama-5 aqukethe cishe ama-gramu ayi-11 ama-carbs, alingana namathisipuni ama-2.5 kashukela.

Inkomba yeGlycemic yama-cherries

Inkomba ye-glycemic (GI) ikhombisa imiphumela yokudla ezingeni likashukela egazini ngokususelwa kokuqukethwe kwe-carbohydrate. Inkomba ephezulu ye-glycemic izokhuphula izinga leglucose egazini lakho. Inkomba ye-glycemic yama-cherry amasha amnandi angama-62, ukudla okuphakathi nendawo kwe-GI. Inkomba ye-glycemic yama-cherry amasha amuncu angama-22, ukudla okuphansi kwe-GI.

Ingabe ama-cherries angaba nomthelela omuhle kushukela?

Kukhona ucwaningo oluqhubekayo mayelana nendima engaba khona yama-cherries njengokwelashwa kwesifo sikashukela.

Imiphumela yalokhu kanye nezinye izifundo ikhombisa ukuthi ucwaningo oluqhubekayo lungakhombisa ukuthi ama-cherries anendima ekulawuleni i-glucose enempilo, okungenzeka anciphise ubungozi besifo sikashukela nokunciphisa imiphumela yaso emibi.

• Okukhonjisiwe ukuthi womabili ama-cherry amnandi nama-tart angumthombo ocebile wama-polyphenols no-vitamin C, futhi angakhuthaza impilo ngokuvimbela noma anciphise ukuvuvukala kanye nengcindezi ye-oxidative.
• Igundane lesifo sikashukela liphethe ngokuthi ukukhishwa kwamacherry kuyasiza ekulawuleni izinga le-glucose egazini nokuthi ama-cherry abonakala esiza ekulawuleni isifo sikashukela kanye nasekunciphiseni izinkinga zesifo sikashukela.
• Kuphethwe ukuthi ukukhishwa kwe-cherry kunomthelela omuhle kumagundane esifo sikashukela.
• Ukuphetha ngokuthi ama-anthocyanini adliwayo atholakala kuma-cherries, kanye nezinye izithelo ezinjenge-blueberries, kubonakala sengathi kuhlose ukuzwela kwe-insulin futhi kunamandla okulinganisa izimo ezinjengesifo sikashukela.

Ukudla okudlela endlini

Uma unesifo sikashukela, ama-cherries angaba yingxenye enempilo futhi emnandi ekudleni kwakho enikeza i-vitamin C, i-potassium ne-fiber. Kodwa-ke, ngokususelwa kunkomba ye-glycemic yama-cherries, kufanele usebenzise ukulawulwa kwesabelo lapho ukujabulela.

Izifundo eziningi zikhombisa ukuthi ama-cherry angagcina ebambe iqhaza ekwelashweni kwesifo sikashukela, kufaka phakathi umthethonqubo we-glucose.