Cherries don Ciwon sukari: Ya Kamata Su Kasance Sashin Abincin Ku?

Wadatacce

• Cherries
• Shin masu ciwon suga za su iya cin cherries?
• Carb abun ciki na cherries
• Fresh cherries
• Gwangwani cherries
• Maraschino cherries
• Glycemic index na cherries
• Shin cherries zai iya tasiri ga ciwon sukari?
• Awauki

Cherries

Cherries suna da ƙarancin abun cikin kalori, amma suna da adadi masu yawa na abubuwan da ke tattare da rayuwa ciki har da:

• zare
• bitamin C
• potassium
• polyphenols
• carotenoids
• mubarak
• serotonin
• melatonin

Dangane da bugawa a cikin mujallar Nutrients, an tattara cherries zuwa manyan nau'ikan biyu: mai daɗi da tart. A Amurka, mafi yawan ruwan 'ya'yan itace mai dadi shine Bing. Mafi yawan ƙarancin ceri tart shine Montmorency.

Yawancin kyawawan cherries suna cinye sabo ne. Sai kawai na cherries masu zaki ana gwangwani, daskararre, bushe, brined, ko ruwan 'ya'yan itace. Wannan ya bambanta da cherries na tart, yawancin su () ana sarrafa su, da farko don girki.

Shin masu ciwon suga za su iya cin cherries?

Idan kana da ciwon suga, yana da mahimmanci ka kiyaye matakan glucose na jininka cikin iyakokin da likitanka ya ba da shawara. Hanya ɗaya da za a yi hakan ita ce lura da cin abincin da ke cikin carbohydrates.

Lafiyayyun hanyoyin abinci na abinci sun hada da kayan lambu marasa kayan marmari, 'ya'yan itatuwa, hatsi, da wake. Cherries wani zaɓi ne, amma yana da mahimmanci a lura da girman rabonka.

A cewar Diungiyar Ciwon Suga ta Burtaniya, ƙaramin rabo shi ne cherries 14 (kusan daidai yake da 'ya'yan itacen kiwi 2, strawberries 7, ko apricots 3). Tunda mutane daban-daban suna da haƙuri daban-daban akan carbohydrates, yi la'akari da gwada matakin glucose na jininka kafin da bayan gwada cherries a karon farko.

Carb abun ciki na cherries

Fresh cherries

Dogaro da balaga, kofi 1 na taimako na daddawa mai zaki yana da kusan gram 25 na carbs. Wannan daidai yake da kusan cokali 6 na sukari. Abincin 1-cup na citta mai tsami yana da kusan gram 19 na carbs, wanda yayi daidai da cokali 5 na sukari.

Yin amfani da kofi 1/2 bai kamata ya zama matsala ga yawancin masu ciwon sukari ba. Koyaya, hanya mafi kyau ta fahimtar yadda jikinku yake amsawa ga cherries shine bincika matakan sukarin jinin ku awa ɗaya zuwa biyu bayan cin su.

Gwangwani cherries

Cherries gwangwani galibi ana cushe shi a cikin ruwan 'ya'yan itace ko syrup wanda ya ƙunshi mai yawa da yawa na sukari. Kofi ɗaya na cherries na gwangwani (da ruwa) wanda aka ɗora a cikin syrup mai nauyi yana da kusan gram 60 na carbohydrates. Wannan yana fassara kusan cokali 15 na sukari.

Maraschino cherries

Halin na cherries 5 maraschino ya ƙunshi kusan gram 11 na carbs, daidai yake da kusan cokali 2 na sukari.

Glycemic index na cherries

Bayanin glycemic (GI) yana nuna tasirin abinci akan matakin sukarin jini dangane da abun cikin carbohydrate. Matsakaicin glycemic index zai ɗaga matakin glucose na jinin ku. Matsakaicin glycemic na sabo ne mai zaki shine 62, abinci mai matsakaici-GI. Alamar glycemic na sabo mai tsami cherries shine 22, abinci mai ƙarancin GI.

Shin cherries zai iya tasiri ga ciwon sukari?

Akwai ci gaba da bincike game da yuwuwar rawar cherries a matsayin magani ga ciwon sukari.

Sakamakon waɗannan da sauran nazarin sun ba da shawarar cewa ci gaba da bincike na iya nuna cewa cherries suna da rawa a cikin kyakkyawan tsarin glucose, mai yiwuwa rage haɗarin ciwon sukari da kuma rage tasirin sa.

• A nuna cewa duka mai dadi da tart cherries ne mai arziki tushen polyphenols da bitamin C, kuma zai iya inganta kiwon lafiya ta hana ko rage kumburi da kuma oxidative danniya.
• Wani berayen bera mai ciwon sukari ya yanke shawarar cewa citta na cherries yana da amfani wajen kula da matakin glucose na jini kuma cherries din suna bayyana ne don taimakawa wajen kula da ciwon sukari da kuma rage rikicewar ciwon suga.
• A ƙarshe cewa cirewar ceri yana da tasiri mai amfani akan berayen masu ciwon sukari.
• An kammala cewa anthocyanins na abincin da aka samo a cikin cherries, tare da sauran 'ya'yan itatuwa kamar blueberries, suna da alama suna nufin ƙwarewar insulin kuma suna da damar tsara yanayin irin wannan ciwon sukari.

Awauki

Idan kuna da ciwon sukari, cherries na iya zama ɓangaren lafiya da ɗanɗano na abincinku wanda ke samar da bitamin C, potassium, da fiber. Koyaya, gwargwadon ma'aunin glycemic na cherries, yakamata kuyi amfani da ikon sarrafa rabo yayin jin dadin su.

Yawancin karatu sun nuna cewa cherries na ƙarshe zasu iya taka rawa a cikin maganin ciwon sukari, gami da tsarin glucose.