Kodi ma Blueberries ndi abwino kwa matenda ashuga?

Zamkati

• Zowona zabodza za buluu
• Blueberries ndi matenda ashuga
• Ndondomeko ya Glycemic ya mabulosi abulu
• Kutulutsa kwama glycemic kwama blueberries
• Kukonzekera kwa ma blueberries ndi shuga
• Blueberries ndi chidwi cha insulin
• Blueberries ndi kuchepa thupi
• Tengera kwina

Zowona zabodza za buluu

Mabulosi abuluu ali ndi zakudya zosiyanasiyana, kuphatikizapo:

• CHIKWANGWANI
• vitamini C
• vitamini E
• vitamini K
• potaziyamu
• kashiamu
• magnesium
• wachinyamata

Chikho chimodzi cha ma blueberries atsopano chili ndi:

• Makilogalamu 84
• 22 magalamu a zimam'patsa mphamvu
• 4 magalamu a fiber
• 0 magalamu a mafuta

Blueberries ndi matenda ashuga

M'malo mwake, bungwe la American Diabetes Association (ADA) limatcha mabulosi abuluu kuti ndi chakudya chambiri. Ngakhale kulibe kutanthauzira kwaukadaulo kwa mawu oti "zakudya zopambana," mabulosi abulu amadzaza ndi mavitamini, ma antioxidants, mchere, ndi fiber zomwe zimalimbikitsa thanzi lathunthu. Angathandizenso kupewa matenda.

Kwa anthu omwe ali ndi matenda ashuga, ma blueberries atha kuthandizira pokonza shuga, kuwonda, komanso kuzindikira kwa insulin. Pemphani kuti mudziwe zambiri za maubwino a ma blueberries a matenda ashuga.

Ndondomeko ya Glycemic ya mabulosi abulu

Glycemic index (GI) imayesa zomwe zimadza ndi zakudya zama carbohydrate pamlingo wa shuga wamagazi, womwe umatchedwanso kuchuluka kwa magazi m'magazi.

Mndandanda wa GI umayika zakudya pamlingo wa 0 mpaka 100. Zakudya zomwe zili ndi nambala yayikulu ya GI zimakweza magazi m'magazi mwachangu kwambiri kuposa zakudya zomwe zili ndi nambala yapakati kapena yotsika ya GI. Udindo wa GI umatanthauzidwa ngati:

• Zochepa: 55 kapena zochepa
• Zamkatimu: 56–69
• Pamwamba: 70 kapena kupitilira apo

Mndandanda wa glycemic wa blueberries ndi 53, womwe ndi GI yotsika. Izi ndizofanana ndi zipatso za kiwi, nthochi, chinanazi ndi mango. Kumvetsetsa GI ya zakudya, komanso kuchuluka kwa glycemic, kumatha kuthandiza anthu omwe ali ndi matenda ashuga kukonzekera zakudya zawo.

Kutulutsa kwama glycemic kwama blueberries

Katundu wa Glycemic (GL) amaphatikizapo kukula kwa magawo ndi zopukusira zamagazi pamodzi ndi GI. Izi zimakupatsani chithunzi chathunthu chazakudya pa shuga wamagazi poyesa:

• momwe chakudya chimapangitsira shuga kulowa m'magazi mwachangu
• shuga wochuluka motani mukamapereka

Monga GI, GL ili ndi magawo atatu:

• Zochepa: 10 kapena zochepa
• Zamkatimu: 11–19
• Pamwamba: 20 kapena kuposa

Chikho chimodzi cha ma blueberries omwe amakhala ndi gawo lalikulu la ma ola 5 (150 g) ali ndi GL ya 9.6. Kutumikira kocheperako (100 g) kumakhala ndi GL ya 6.4.

Poyerekeza, mbatata yaying'ono imakhala ndi GL ya 12. Izi zikutanthauza kuti mbatata imodzi imakhala pafupifupi kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri.

Kukonzekera kwa ma blueberries ndi shuga

Blueberries itha kuthandizira pakuwongolera bwino shuga. Kafukufuku waku University of Michigan wokhudza makoswe adapeza kuti kudyetsa makoswe ufa wabuluu kumatsitsa mafuta am'mimba, triglycerides, ndi cholesterol. Zinathandizanso kusala kudya kwa glucose ndi chidwi cha insulin.

Pamodzi ndi zakudya zopanda mafuta ambiri, ma blueberries amathandizanso kuchepa kwamafuta komanso kutsitsa thupi lonse. Kuchuluka kwa chiwindi kunachepetsedwanso. Chiwindi chokulitsa chimalumikizidwa ndi insulin kukana komanso kunenepa kwambiri, zomwe ndizodziwika bwino za matenda ashuga.

Kafufuzidwe kafukufuku amafunika kuti adziwe zovuta zama blueberries pokonza shuga mwa anthu.

Blueberries ndi chidwi cha insulin

Malinga ndi zomwe zidasindikizidwa mu The Journal of Nutrition, achikulire onenepa kwambiri omwe ali ndi matenda a shuga amapititsa patsogolo mphamvu ya insulin pomwa mabulosi abulu a smoothies. Kafukufukuyu adati ma blueberries amatha kupangitsa kuti thupi lizikhala ndi chidwi ndi insulin, yomwe imatha kuthandiza anthu omwe ali ndi matenda a shuga.

Blueberries ndi kuchepa thupi

Popeza ma buluu alibe mafuta ochepa koma ali ndi michere yambiri, amathandizira kuchepetsa thupi. Kwa anthu onenepa kwambiri kapena onenepa kwambiri, kudya zakudya zopatsa thanzi zomwe zimaphatikizapo zipatso monga ma blueberries kungathandize kupewa matenda ashuga komanso kukhala ndi thanzi labwino.

Kafukufuku wa 2015 wa anthu 118,000 pazaka 24 adazindikira kuti kuwonjezeka kwa zipatso - makamaka zipatso, maapulo, ndi mapeyala - kumapangitsa kuti muchepetse thupi.

Kafukufukuyu adati izi zitha kupereka chitsogozo popewa kunenepa kwambiri, chomwe chimayambitsa matenda monga matenda ashuga.

Tengera kwina

Ngakhale pamafunika maphunziro ochulukirapo kuti athe kudziwa momwe mabulosi abulu amathandizira, kafukufuku wina akuwonetsa kuti kudya ma blueberries kumatha kuthandiza anthu kuti achepetse thupi ndikupangitsa chidwi cha insulin. Mwakutero, ma blueberries atha kukhala opindulitsa kwa anthu omwe ali ndi matenda ashuga. Lankhulani ndi dokotala kapena katswiri wazakudya kuti mumve zambiri za kudya zakudya zabwino za matenda ashuga.