Shin Blueberries Suna da Amfani da Ciwon Suga?

Wadatacce

• Abubuwan abinci mai gina jiki na Blueberry
• Blueberries da ciwon sukari
• Glycemic index na blueberries
• Glycemic load na blueberries
• Blueberries da sarrafa glucose
• Blueberries da ƙwarewar insulin
• Blueberries da asarar nauyi
• Awauki

Abubuwan abinci mai gina jiki na Blueberry

Blueberries suna da wadata a cikin nau'ikan abubuwan gina jiki, gami da:

• zare
• bitamin C
• bitamin E
• bitamin K
• potassium
• alli
• magnesium
• folate

Kofi ɗaya na sabo blueberries ya ƙunshi game da:

• 84 adadin kuzari
• 22 grams na carbohydrate
• 4 gram na zare
• 0 grams na mai

Blueberries da ciwon sukari

A zahiri, Diungiyar Ciwon Suga ta Amurka (ADA) ta kira blueberries da cin abinci mafi girma. Duk da yake babu ma'anar fasaha ta kalmar "superfood," blueberries suna cike da bitamin, antioxidants, ma'adanai, da zaren da ke inganta lafiyar gaba ɗaya. Hakanan zasu iya taimakawa hana cutar.

Ga mutanen da ke zaune tare da ciwon sukari, shuke-shuke na iya taimakawa tare da sarrafa glucose, asarar nauyi, da ƙwarewar insulin. Karanta don ƙarin koyo game da alfanun shuda don ciwon suga.

Glycemic index na blueberries

Glycemic index (GI) yana auna tasirin abubuwan da ke dauke da carbohydrate akan matakin sukarin jininka, wanda kuma ake kira matakin glucose na jini.

Lissafin GI ya sanya abinci a sikelin 0 zuwa 100. Abinci mai babban lambar GI yana ɗaga matakan glucose cikin jini da sauri fiye da abinci mai matsakaici ko ƙaramar lambar GI. Matsayin GI an bayyana shi azaman:

• Kadan: 55 ko kasa da haka
• Matsakaici: 56–69
• Babban: 70 ko fiye

Bayanin glycemic na blueberries shine 53, wanda shine ƙananan GI. Wannan yayi daidai da 'ya'yan itacen kiwi, ayaba, abarba da mangwaro. Fahimtar GI na abinci, da kuma nauyin glycemic, na iya taimaka wa masu fama da ciwon sukari shirya abincinsu.

Glycemic load na blueberries

Glycemic load (GL) ya hada da girman rabo da kuma narkewar abincin mai guba tare da GI. Wannan yana baka cikakken hoto na tasirin abinci akan sukarin jini ta hanyar aunawa:

• yadda sauri abinci ke sanya glucose shiga cikin jini
• Glucose guda daya na sadarwar shi

Kamar GI, GL yana da rarrabuwa uku:

• Kadan: 10 ko lessasa
• Matsakaici: 11–19
• Babban: 20 ko fiye

Cupaya daga cikin shuɗin bishiyoyi tare da matsakaicin girman girman awo 5 (150 g) yana da GL na 9.6. Karamin aiki (100 g) zai sami GL na 6.4.

Ta hanyar kwatankwacin, dankalin turawa mai daraja yana da GL na 12. Wannan yana nufin dankalin turawa daya yana da kusan sau biyu tasirin glycemic na karamin hidimar shuke-shuke.

Blueberries da sarrafa glucose

Blueberries na iya taimakawa cikin sarrafa glucose mai kyau. Wani bincike na jami'ar Michigan game da beraye ya gano cewa ciyar da berayen da aka yiwa fure mai launin shudi ya saukar da mai mai ciki, triglycerides, da cholesterol. Hakanan ya inganta haɓakar glucose da azancin insulin.

Lokacin da aka haɗu tare da abinci mai ƙarancin mai, shuwalin shuke-shuke kuma yana haifar da ƙarancin mai mai ƙarancin nauyi. Hakanan an rage yawan hanta. Hanta da aka faɗaɗa yana da alaƙa da juriya na insulin da kiba, waɗanda alamomi ne na yau da kullun na ciwon sukari.

Ana buƙatar ƙarin bincike don ƙayyade sakamakon shuɗin fata a kan sarrafa glucose cikin mutane.

Blueberries da ƙwarewar insulin

A cewar wani littafin da aka buga a cikin Journal of Nutrition, manya masu kiba tare da prediabetes sun inganta ƙwarewar insulin ta hanyar shan shuke-shuken shuɗi. Binciken ya nuna cewa shudayen shuke-shuken na iya sa jiki ya zama mai saurin karbar insulin, wanda ka iya taimakawa mutanen da ke da cutar siga.

Blueberries da asarar nauyi

Tunda shuhuda suna da ƙarancin kuzari amma suna da ƙwayoyi masu yawa, suna iya taimakawa tare da rage nauyi. Ga mutanen da suke da kiba ko masu kiba, cin abinci mai ƙoshin lafiya wanda ya haɗa da fruitsa fruitsan itace kamar su blueberries na iya taimakawa rigakafin ciwon suga da inganta ƙoshin lafiya.

Nazarin 2015 na mutane 118,000 a cikin shekaru 24 ya kammala cewa ƙara yawan amfani da fruita fruitan itace - musamman berriesan itace, apples, da pears - yana haifar da asarar nauyi.

Binciken ya ba da shawarar cewa wannan bayanin zai iya ba da jagoranci don rigakafin kiba, wanda shine babban haɗarin haɗarin yanayin lafiya kamar ciwon sukari.

Awauki

Kodayake ana bukatar karin karatu don sanin tasirin kwayar shudayen, amma wasu bincike sun nuna cewa cin shuwakin na iya taimakawa mutane su rasa nauyi da inganta karfin insulin. Kamar wannan, blueberries na iya zama da amfani ga mutanen da ke da ciwon sukari. Yi magana da likitanka ko likitan abincinku don ƙarin bayani game da cin abinci mai kyau don ciwon sukari.