Shin Apples Yana Shafar Ciwon Suga da Matakan Sugar Jini?

Wadatacce

• Tuffa Suna da Amfani da Ciwo
• Tuffa suna bsauke da Carbi, da kuma Fiber
• Tuffa Modean Cire Matsakaicin Matakin Sugar Jinin
• Tuffa na Iya Rage Juriya na Insulin
• Magungunan Antioxidants da Aka Samu a cikin Tulfa suna Iya Rage Haɗarin Rashin Ciwon Suga
• Ya Kamata Masu Ciwan Sugar Su Ci Tumfa?
• Yadda Ake Hada Tuffa A Cikin Abincin Ku
• Yadda Ake Bare Apple
• Dauki Sakon Gida

Tuffa suna da daɗi, masu gina jiki kuma sun dace su ci.

Nazarin ya nuna cewa suna da fa'idodin kiwon lafiya da yawa.

Har ila yau apples suna ƙunshe da carbs, wanda ke tasirin matakan sukarin jini.

Koyaya, carbs ɗin da aka samo a cikin apples yana shafar jikinku daban da sugars ɗin da ake samu a cikin tarkacen abinci.

Wannan labarin yayi bayanin yadda apples ke shafar matakan sukarin jini da yadda ake haɗa su cikin abincinku idan kuna da ciwon sukari.

Tuffa Suna da Amfani da Ciwo

Tuffa suna ɗaya daga cikin shahararrun fruitsa fruitsan duniya.

Suna kuma da matukar gina jiki. A zahiri, apples suna da yawa a cikin bitamin C, fiber da yawancin antioxidants.

Matsakaicin apple ya ƙunshi adadin kuzari 95, gram 25 na carbs da 14% na darajar yau da kullun don bitamin C (1).

Abin sha’awa, ana samun babban bangare na sinadarin ‘apple’ a launinsa mai launi ().

Bugu da ƙari, apples suna ƙunshe da adadi mai yawa na ruwa da zare, wanda ke ba su mamaki cike da mamaki. Wataƙila zaku gamsu bayan cin guda ɗaya ().

Lineasa:

Tuffa shine kyakkyawan tushen fiber, bitamin C da antioxidants. Hakanan suna taimaka maka jin cikakke ba tare da yawan adadin kuzari ba.

Tuffa suna bsauke da Carbi, da kuma Fiber

Idan kuna da ciwon sukari, kiyaye shafuka akan abincin ku na carbohydrate yana da mahimmanci.

Wancan ne saboda ƙwayoyin cuta guda uku - carbs, fat da protein - carbs suna shafar matakan sukarin jininka sosai.

Da aka faɗi haka, ba duk carbi ake halitta daidai ba. Matsakaicin apple ya ƙunshi gram 25 na carbs, amma 4.4 daga waɗanda suke fiber (1).

Fiber yana jinkirta narkewa da shayar da carbs, yana haifar dasu kar suyi saurin matakan sikarin jininka kusan da sauri ().

Nazarin ya nuna cewa zare yana da kariya daga ciwon siga na 2, kuma nau'ikan zaren na iya inganta kula da sukarin jini (5, 6).

Lineasa:

Tuffa suna da carbi, wanda zai iya ɗaga yawan sukarin jini. Koyaya, zaren a cikin tuffa yana taimakawa wajen daidaita matakan sukarin jini, ban da samar da wasu fa'idodin kiwon lafiya.

Tuffa Modean Cire Matsakaicin Matakin Sugar Jinin

Tuffa suna dauke da sukari, amma yawancin suga da ake samu a cikin tuffa shine fructose.

Lokacin da aka cinye fructose a cikin ɗayan 'ya'yan itace, ba shi da tasiri kaɗan akan matakan sukarin jini ().

Hakanan, zaren cikin tuffa yana jinkirta narkewa da shanye sukari. Wannan yana nufin sukari ya shiga cikin jini sannu a hankali kuma baya hanzarta daga matakan sukarin jini ().

Bugu da ƙari, polyphenols, waɗanda sune mahaɗan tsire-tsire waɗanda aka samo a cikin apples, suna rage saurin narkewar ƙwayoyin cuta da ƙananan matakan sukarin jini ().

Bayanin glycemic (GI) da glycemic load (GL) kayan aiki ne masu amfani don auna yadda abinci ke shafar matakan sukarin jini ().

Tuffa ba su da ƙarancin nauyi a kan ma'aunin GI da GL, ma'ana suna haifar da ƙaramar matakan sukarin jini (10,).

Studyaya daga cikin binciken da aka yi wa mata masu kiba 12 ya gano cewa matakan sukarin jini sun wuce 50% ƙasa bayan cin abinci tare da ƙananan GL, idan aka kwatanta da abinci mai babban GL ().

Lineasa:

Tuffa suna da tasiri kaɗan akan matakan sukarin jini kuma da wuya su haifar da saurin saurin jini, har ma a masu ciwon suga.

Tuffa na Iya Rage Juriya na Insulin

Akwai ciwon sukari iri biyu - iri na 1 da na biyu.

Idan kana da ciwon suga irin na 1, pancreas dinka baya samar da isasshen insulin, sinadarin homon din da ke daukar suga daga jininka zuwa sassan jikin ka.

Idan kuna da ciwon sukari na 2, jikin ku yana samar da insulin amma ƙwayoyinku ba sa jituwa da shi. Wannan ana kiran sa juriya ta insulin ().

Cin apples a kai a kai na iya rage haɓakar insulin, wanda zai haifar da ƙananan matakan sukarin jini (,).

Wannan saboda polyphenols a cikin apples, waɗanda aka samo su da farko a cikin fatar apple, suna motsa kumburin ku don sakin insulin da kuma taimaka wa ƙwayoyinku su sha cikin suga (,).

Lineasa:

Tuffa sun ƙunshi mahaɗan tsire-tsire waɗanda zasu iya inganta ƙwarewar insulin da rage juriya ta insulin.

Magungunan Antioxidants da Aka Samu a cikin Tulfa suna Iya Rage Haɗarin Rashin Ciwon Suga

Yawancin karatu sun gano cewa cin tuffa yana da alaƙa da ƙananan haɗarin ciwon sukari (, 15).

Wani bincike ya gano cewa matan da ke cin tuffa a kowace rana suna da kasada 28% na rashin yiwuwar kamuwa da ciwon sukari irin na 2 fiye da matan da ba su cin wani tuffa ().

Akwai dalilai da yawa apples na iya taimakawa hana ciwon sukari, amma antioxidants da aka samo a cikin apples na iya taka muhimmiyar rawa.

Antioxidants abubuwa ne da suke hana wasu halayen haɗarin haɗari a cikin jikin ku. Suna da fa'idodi da yawa na lafiya, gami da kare jikinku daga cutar mai tsanani.

Ana samun adadi mai yawa na antioxidants masu zuwa a cikin tuffa:

• Quercetin: Yana rage narkewar abinci, yana taimakawa hana yaduwar sikarin jini ().
• Chlorogenic acid: Yana taimaka wa jikinka amfani da sukari da kyau (,).
• Phlorizin: Yana rage saukar da suga kuma yana rage matakan suga (, 21).

Ana samun mafi girman ƙwayoyin antioxidants masu amfani a cikin Honeycrisp da Red apples apples ().

Lineasa:

Cin apples a kai a kai na iya taimakawa wajen hana kamuwa da ciwon sukari na 2, kazalika da kiyaye matakan sikarin jininka da kyau.

Ya Kamata Masu Ciwan Sugar Su Ci Tumfa?

Tuffa 'ya'yan itace ne masu kyau don haɗawa cikin abincinku idan kuna da ciwon sukari.

Yawancin jagororin abinci don masu ciwon sukari suna ba da shawarar abinci wanda ya haɗa da 'ya'yan itace da kayan marmari (23).

'Ya'yan itãcen marmari da kayan marmari cike suke da abubuwan gina jiki kamar su bitamin, ma'adanai, fiber da kuma antioxidants.

Bugu da ƙari, abincin da ke cike da 'ya'yan itatuwa da kayan marmari an haɗa shi sau da yawa tare da ƙananan haɗarin cututtukan cututtuka, irin su cututtukan zuciya da ciwon daji (,, 26).

A zahiri, nazarin karatun tara da aka gudanar ya gano cewa kowane ɗayan 'ya'yan itace da ake amfani dashi yau da kullun ya haifar da ƙananan haɗarin cututtukan zuciya (27).

Duk da yake da wuya apples su haifar da spikes a cikin matakan sikarin jininku, amma suna da carbs. Idan kuna kirgawa da carbs, ku tabbatar da lissafin giram 25 na carbs ɗin apple ya ƙunsa.

Hakanan, ka tabbata ka lura da yawan jinin ka bayan ka ci tuffa sannan ka ga yadda su ka shafe ka.

Lineasa:

Tuffa suna da ƙoshin abinci mai gina jiki kuma suna da ɗan sakamako kaɗan akan matakan sukarin jini. Suna cikin aminci da lafiya ga masu ciwon suga su more yau da kullun.

Yadda Ake Hada Tuffa A Cikin Abincin Ku

Tuffa su ne abinci mai daɗi da lafiya don ƙarawa zuwa abincinku, ba tare da la'akari da ko kuna da ciwon sukari ko a'a ba.

Anan ga wasu nasihu ga masu ciwon suga su hada da tuffa a cikin shirin cin abincin su:

• Ku ci shi duka: Don cin gajiyar duk wata fa'idar kiwon lafiya, ku cinye tuffa duka. Babban ɓangaren abubuwan gina jiki yana cikin fata ().
• Guji ruwan 'ya'yan apple: Ruwan ruwan ba shi da fa'idodi iri ɗaya da ɗiyan itacen duka, tunda ya fi girma a cikin sukari kuma ya rasa zaren (,).
• Iyakance rabon ku: Tsaya tare da apple daya matsakaici tunda mafi girman rabo zai kara nauyin glycemic ().
• Yada 'ya'yan itacen ku: Yada 'ya'yan itacen da kake amfani dasu yau da kullun dan kiyaye matakan suga cikin jini.

Yadda Ake Bare Apple

Dauki Sakon Gida

Tuffa suna ɗauke da carbs, amma suna da tasiri kaɗan akan matakan sukarin jini lokacin da aka ci su gaba ɗaya.

Suna da ƙoshin lafiya da babban zaɓi don ingantaccen abinci.