Ingabe Ama-Blueberries Akulungele Isifo Sikashukela?

-Delile

• Amaqiniso okunomsoco we-Blueberry
• Ama-blueberries nesifo sikashukela
• Inkomba yeGlycemic yama-blueberries
• Umthwalo we-Glycemic wama-blueberries
• Ukucutshungulwa kwamaBlueberries kanye noshukela
• Ama-blueberries nokuzwela kwe-insulin
• Ama-blueberries nokuncipha kwesisindo
• Ukudla okudlela endlini

Amaqiniso okunomsoco we-Blueberry

Ama-blueberries acebile ngezakhi ezahlukahlukene zomzimba, kufaka phakathi:

• ifayibha
• uvithamini C
• uvithamini E
• uvithamini K
• i-potassium
• i-calcium
• i-magnesium
• umlingiswa

Inkomishi eyodwa yama-blueberries amasha iqukethe cishe:

• Ama-calories angu-84
• 22 amagremu we-carbohydrate
• 4 amagremu wefayibha
• 0 amagremu amafutha

Ama-blueberries nesifo sikashukela

Eqinisweni, i-American Diabetes Association (ADA) ibiza ama-blueberries ngokuthi yi-superfood yesifo sikashukela. Ngenkathi kungekho ncazelo yezobuchwepheshe yegama elithi "superfood," ama-blueberries agcwele amavithamini, ama-antioxidants, amaminerali kanye ne-fiber ekhuthaza impilo yonke. Zingasiza futhi ekuvikeleni izifo.

Kubantu abaphila nesifo sikashukela, ama-blueberries angasiza ekusetshenzisweni kwe-glucose, ukunciphisa umzimba, nokuzwela kwe-insulin. Funda ukuze ufunde kabanzi mayelana nezinzuzo zama-blueberries zesifo sikashukela.

Inkomba yeGlycemic yama-blueberries

Inkomba yeGlycemic (GI) ilinganisa imiphumela yokudla okuqukethe i-carbohydrate ezingeni likashukela egazini lakho, elibizwa nangokuthi ileveli yeglucose yegazi.

Inkomba ye-GI ifaka ukudla esikalini esingu-0 kuye ku-100. Ukudla okunenombolo ephezulu ye-GI kukhuphula amazinga kashukela egazini ngokushesha okukhulu kunokudla okunenombolo ye-GI ephakathi noma ephansi. Izinga le-GI lichazwa ngokuthi:

• Phansi: 55 noma ngaphansi
• Okulingene: 56–69
• Phezulu: 70 noma ngaphezulu

Inkomba ye-glycemic yama-blueberries ingama-53, okuyi-GI ephansi. Lokhu kucishe kufane nezithelo ze-kiwi, ubhanana, uphayinaphu nomango. Ukuqonda i-GI yokudla, kanye nomthwalo we-glycemic, kungasiza abantu abanesifo sikashukela ukuhlela ukudla kwabo.

Umthwalo we-Glycemic wama-blueberries

Umthwalo we-Glycemic (GL) ufaka usayizi wengxenye nama-carbohydrate agayekayo kanye ne-GI. Lokhu kukunikeza isithombe esiphelele ngokwengeziwe somphumela wokudla kushukela wegazi ngokulinganisa:

• ukuthi ukudla kwenza ushukela ungene ngokushesha kangakanani egazini
• iletha glucose engakanani ngokuyihambisa

Njenge-GI, i-GL inezigaba ezintathu:

• Phansi: 10 noma ngaphansi
• Okulingene: 11–19
• Phezulu: 20 noma ngaphezulu

Inkomishi eyodwa yama-blueberries enesilinganiso sesilinganiso sesabelo sama-ounces ama-5 (150 g) ine-GL engu-9.6. Ukuphakelwa okuncane (100 g) kuzoba ne-GL engu-6.4.

Ngokuqhathanisa, amazambane angosayizi ojwayelekile ane-GL engu-12. Lokhu kusho ukuthi izambane elilodwa linamandla aphindwe kabili kunomphumela we-glycemic wokuphakelwa okuncane kwama-blueberries.

Ukucutshungulwa kwamaBlueberries kanye noshukela

Ama-blueberries angasiza ekusetshenzisweni kahle kwe-glucose. Ucwaningo olwenziwe e-University of Michigan ngamagundane luthole ukuthi ukondla amagundane oluyimpuphu kwehlise amafutha esiswini, i-triglycerides, ne-cholesterol. Iphinde yathuthukisa ukuzila kwe-glucose nokuzwela kwe-insulin.

Uma kuhlanganiswe nokudla okunamafutha amancane, ama-blueberries nawo aholele ekunciphiseni kwesisindo samafutha kanye nokwehlisa isisindo somzimba jikelele. Ubunzima besibindi nabo bancishiswa. Isibindi esandisiwe sixhumene nokumelana ne-insulin nokukhuluphala, okuyizinto ezivamile zesifo sikashukela.

Ucwaningo oluningi luyadingeka ukuthola imiphumela yama-blueberries ekusetshenzisweni kwe-glucose kubantu.

Ama-blueberries nokuzwela kwe-insulin

Ngokusho kwencwadi eshicilelwe ku-The Journal of Nutrition, abantu abakhuluphele ngokweqile abane-prediabetes bathuthukise ukuzwela kwe-insulin ngokuphuza ama-blueberry smoothies. Ucwaningo luphakamise ukuthi ama-blueberries angenza umzimba uphendule ngokwengeziwe ku-insulin, engasiza abantu abane-prediabetes.

Ama-blueberries nokuncipha kwesisindo

Njengoba ama-blueberries anama-kilojoule amancane kepha anezakhamzimba eziningi, angasiza ekunciphiseni isisindo. Kubantu abakhuluphele ngokweqile noma abakhuluphele ngokweqile, ukudla ukudla okunempilo okunempilo okubandakanya izithelo ezifana nama-blueberries kungasiza ekuvimbeleni isifo sikashukela futhi kuthuthukise impilo yonke.

Ucwaningo lwango-2015 lwabantu abayi-118,000 eminyakeni engaphezu kwengu-24 luphethe ngokuthi ukwandisa ukusetshenziswa kwezithelo - ikakhulukazi amajikijolo, ama-apula, namapheya - kuholela ekwehliseni isisindo.

Ucwaningo luphakamise ukuthi lolu lwazi lunganikeza umhlahlandlela wokuvimbela ukukhuluphala ngokweqile, okuyisici esiyingozi esiyinhloko sezimo zezempilo njengesifo sikashukela.

Ukudla okudlela endlini

Yize kudingeka izifundo ezengeziwe ukuthola imiphumela yebhayoloji eluhlaza, olunye ucwaningo lukhombisa ukuthi ukudla ama-blueberries kungasiza abantu ukuthi banciphise isisindo futhi kuthuthukise ukuzwela kwe-insulin. Njengoba kunje, ama-blueberries angasiza abantu abanesifo sikashukela. Khuluma nodokotela wakho noma udokotela wezokudla ukuthola eminye imininingwane ngokudla ukudla okunempilo kwesifo sikashukela.