Ma Cherries a Shuga: Kodi Ayenera Kukhala Mgawo Lanu?

Zamkati

• Cherries
• Kodi odwala matenda ashuga amatha kudya yamatcheri?
• Zakudya zamatcheri zamatcheri
• Matcheri atsopano
• Yamatcheri amzitini
• Maraschino yamatcheri
• Ndondomeko yamagazi yamatcheri
• Kodi matcheri angakhudze matenda ashuga?
• Tengera kwina

Cherries

Ma Cherries ali ndi ma calorie ochepa, koma ali ndi zinthu zambiri zofunikira kuphatikiza:

• CHIKWANGWANI
• vitamini C
• potaziyamu
• polyphenols
• carotenoids
• alireza
• serotonin
• melatonin

Malinga ndi zomwe zalembedwa mu magazini ya Nutrients, ma cherries amagawidwa m'magulu awiri akulu: okoma ndi tart. Ku United States, chitumbuwa chotsekemera chofala kwambiri ndi Bing. Tsamba lobiriwira kwambiri ndi Montmorency.

Ambiri yamatcheri okoma amadya mwatsopano. Amatcheri otsekemera okha ndi amzitini, achisanu, owuma, otsukidwa, kapena madzi. Izi zimasiyana ndi ma tcheri am'madzi, omwe ambiri () amasinthidwa, makamaka kuphika.

Kodi odwala matenda ashuga amatha kudya yamatcheri?

Ngati muli ndi matenda ashuga, ndikofunikira kuti magazi azisungunuka m'magazi anu mothandizidwa ndi dokotala. Njira imodzi yochitira izi ndikuwunika momwe mumadyera.

Zakudya zopatsa thanzi zama carbs zimaphatikizapo masamba osakanikirana, zipatso, mbewu zonse, ndi nyemba. Cherry ndi njira, koma ndikofunikira kuwunika kukula kwa gawo lanu.

Malinga ndi The British Diabetic Association, kagawo kakang'ono ndi ma cherries 14 (pafupifupi ofanana ndi zipatso za 2 za kiwi, 7 strawberries, kapena 3 apricots). Popeza anthu osiyanasiyana ali ndi kulolerana kosiyanasiyana ndi chakudya, lingalirani za kuyesa magazi anu m'magazi musanayese ndi pambuyo poyesa yamatcheri koyamba.

Zakudya zamatcheri zamatcheri

Matcheri atsopano

Kutengera kukhwima, chikho chimodzi chothandizira yamatcheri otsekemera ali ndi pafupifupi magalamu 25 a carbs. Ndizofanana ndi supuni 6 za shuga. Chikho chimodzi chokhala ndi yamatcheri owawasa chili ndi magalamu 19 a carbs, omwe ali ofanana ndi supuni 5 za shuga.

Kutumikira kwa chikho cha 1/2 sikuyenera kukhala vuto kwa odwala matenda ashuga ambiri. Komabe, njira yabwino kwambiri yomvetsetsa momwe thupi lanu limayankhira ndi yamatcheri ndikuti muwone kuchuluka kwa shuga m'magazi ola limodzi kapena awiri mutadya.

Yamatcheri amzitini

Matcheri amzitini nthawi zambiri amakhala odzaza ndi madzi kapena madzi omwe amakhala ndi shuga wambiri. Chikho chimodzi chamatcheri amzitini (ndi madzi ake) odzaza ndi madzi olemera ali ndi magalamu 60 a chakudya. Izi zimamasulira pafupifupi ma supuni 15 a shuga.

Maraschino yamatcheri

Kutumizira kwamatcheri asanu a maraschino kumakhala ndimagalamu 11 a carbs, ofanana ndi ma supuni 2.5 a shuga.

Ndondomeko yamagazi yamatcheri

Mndandanda wa glycemic (GI) umawonetsa zomwe zimakhudza shuga m'magazi potengera zomwe zimapezeka m'thupi. Kuwonjezeka kwa glycemic index kumakulitsa kuchuluka kwa shuga m'magazi anu. Mndandanda wama glycemic wamatcheri okoma mwatsopano ndi 62, chakudya chapakati-GI. Mndandanda wa glycemic wamatcheri atsopano wowawasa ndi 22, chakudya chotsika kwambiri cha GI.

Kodi matcheri angakhudze matenda ashuga?

Pali kafukufuku yemwe akuchitika pokhudzana ndi zomwe angachite ma cherries ngati chithandizo cha matenda ashuga.

Zotsatira za kafukufukuyu ndi zina zikuwonetsa kuti kupitiliza kafukufuku kumatha kuwonetsa kuti ma cherries amatenga gawo pakukhala ndi shuga wathanzi, mwina kuchepetsa chiopsezo cha matenda ashuga ndikuchepetsa zovuta zake.

• Zikuwonetsa kuti yamatcheri otsekemera komanso tart ndiwochokera ku polyphenols ndi vitamini C, ndipo imatha kulimbikitsa thanzi poletsa kapena kuchepetsa kutupa ndi kupsinjika kwa oxidative.
• A makoswe a matenda ashuga adazindikira kuti kutulutsa kwamatcheri ndikofunikira pochepetsa kuchuluka kwa magazi m'magazi ndikuti ma cherries amawoneka ngati othandiza pakuchepetsa matenda ashuga ndikuchepetsa zovuta za matenda ashuga.
• Zomaliza kuti kutulutsa kwa chitumbuwa kumathandizira makoswe ashuga.
• A adamaliza kunena kuti ma anthocyanins azakudya omwe amapezeka mumatcheri, komanso zipatso zina monga ma blueberries, akuwoneka kuti akuwongolera kukhudzidwa kwa insulin ndipo atha kuthana ndi matenda a shuga.

Tengera kwina

Ngati muli ndi matenda ashuga, yamatcheri akhoza kukhala gawo labwino komanso labwino pachakudya chanu chopatsa vitamini C, potaziyamu, ndi fiber. Komabe, kutengera glycemic index yamatcheri, muyenera kuyang'anira magawo mukamawasangalala.

Kafukufuku wambiri akuwonetsa kuti ma cherries amatha kuchita nawo zithandizo za shuga, kuphatikiza kuwongolera shuga.