Blueberries ọ dị mma maka ọrịa shuga?

Ndinaya

• Eziokwu nri Blueberry
• Blueberries na-arịa ọrịa shuga
• Ntughari Glycemic nke blueberries
• Glycemic ibu nke blueberries
• Blueberries na glucose nhazi
• Blueberries na insulin uche
• Blueberries na ọnwụ ọnwụ
• Wepụ ya

Eziokwu nri Blueberry

Blueberries bara ọgaranya n'ọtụtụ nri, gụnyere:

• eriri
• vitamin C
• vitamin E
• vitamin K
• potassium
• calcium
• magnesium
• ịtọ

Otu iko nke blueberries ọhụrụ nwere ihe dị ka:

• Calorie 84
• 22 grams nke carbohydrate
• 4 grams nke eriri
• 0 grams nke abụba

Blueberries na-arịa ọrịa shuga

N'ezie, Americantù Na-ahụ Maka Ọrịa Shuga n'America (ADA) kpọrọ blueberries a nri shuga. Ọ bụ ezie na enweghị nkọwapụta teknụzụ nke okwu ahụ bụ "superfood," blueberries jupụtara na vitamin, antioxidants, mineral, na fiber nke na-akwalite ahụike zuru oke. Ha nwekwara ike inye aka gbochie ọrịa.

Maka ndị mmadụ na-arịa ọrịa shuga, blueberries nwere ike inye aka na nhazi glucose, ọnwụ ọnwụ, na insulin sensitivity. Gụkwuo banyere uru nke blueberries maka ọrịa shuga.

Ntughari Glycemic nke blueberries

Ntughari Glycemic (GI) na-atụle mmetụta nke nri nwere carbohydrate na ogo shuga ọbara gị, nke a na-akpọkwa ọkwa glucose ọbara.

Ntuziaka GI na-edozi nri na ọnụ ọgụgụ 0 ruo 100. Nri nwere nnukwu GI dị elu na-ebuli ọkwa glucose ọbara ngwa ngwa karịa nri nwere ọnụọgụ GI ọkara ma ọ bụ dị ala. A kọwara ọkwa GI dị ka:

• Dị ala: 55 ma ọ bụ ihe na-erughị ya
• Ọkara: 56–69
• Elu: 70 ma ọ bụ karịa

Nkọwa glycemic nke blueberries bụ 53, nke bụ GI dị ala. Nke a bụ otu ihe ahụ dịka mkpụrụ osisi kiwi, unere, painiapị na mango. Ghọta GI nke nri, yana ibu ọrụ glycemic, nwere ike inyere ndị nwere ọrịa shuga aka ịhazi nri ha.

Glycemic ibu nke blueberries

Glycemic load (GL) gụnyere oke oke na carbohydrates nwere ike ịgbakwunye yana GI. Nke a na-enye gị nkọwa zuru oke nke mmetụta nri na shuga ọbara site na ịlele:

• otu ngwa ngwa nri si eme ka glucose banye n'ọbara
• ego ole glucose na-ebunye ya

Dị ka GI, GL nwere ọkwa atọ:

• Dị ala: 10 ma ọ bụ ihe na-erughị ya
• Ọkara: 11–19
• Elu: 20 ma ọ bụ karịa

Otu iko bluuberi nke nwere ihe ruru 5 ounces (150 g) nwere GL nke 9.6. Obere ọrụ (100 g) ga-enwe GL nke 6.4.

Site n'iji ya tụnyere, nduku na-eme ka nduku nwere GL nke 12. Nke a pụtara na otu nduku nwere ihe fọrọ nke nta ka ọ bụrụ okpukpu abụọ nke mmetụta glycemic nke obere ọrụ nke blueberries.

Blueberries na glucose nhazi

Blueberries nwere ike inye aka na nhazi nke glucose. Otu ọmụmụ ihe ọmụmụ nke Mahadum Michigan na oke chọpụtara na inye nri oke ntụ brọlberry belata abụba afọ, triglycerides, na cholesterol. Ọ mekwara ka glucose na-ebu ọnụ na insulin nwee uche.

Mgbe ejikọtara ya na nri nwere abụba dị ala, blueberries rụpụtara obere abụba dị ala yana ịta ahụ dị arọ. A na-ebelata oke umeji. Imeju buru ibu nwere njikọ na nguzogide insulin na oke ibu, nke bụ ihe ndị na-ahụkarị maka ọrịa shuga.

Achọkwuru nnyocha iji chọpụta mmetụta nke blueberries na nhazi glucose na ụmụ mmadụ.

Blueberries na insulin uche

Dabere na akwụkwọ akụkọ Journal of Nutrition, ndị toro eto buru oke ibu na prediabet na-eme ka insulin nwee mmetụta site na ị drinkingụ smoothies bluuberi. Nnyocha ahụ tụrụ aro na blueberries nwere ike ime ka ahụ na-anabata insulin, nke nwere ike inyere ndị nwere prediabet aka.

Blueberries na ọnwụ ọnwụ

Ebe ọ bụ na bluuberi dị obere kalori mana ha nwere ihe ndị na-edozi ahụ, ha nwere ike inye aka n’ibu ọnwụ. Maka ndị buru oke ibu ma ọ bụ buru oke ibu, iri nri na-edozi ahụ nke nwere mkpụrụ osisi dịka blueberries nwere ike inye aka gbochie ọrịa shuga ma melite ahụike zuru oke.

Otu nnyocha e mere n’afọ 2015 nke mmadụ 118,000 n’ime ihe karịrị afọ 24 kwubiri na ịmịkwu mkpụrụ - karịsịa mkpụrụ osisi apụl, apụl, na ube - na-akpata ọnwụ.

Ọmụmụ ihe ahụ tụrụ aro na ozi a nwere ike inye nduzi maka igbochi oke ibu, nke bụ isi ihe na-akpata ọnọdụ ahụike dịka ọrịa shuga.

Wepụ ya

Ọ bụ ezie na ọmụmụ ihe ndị ọzọ dị mkpa iji chọpụta nsonaazụ sitere na blueberries, ụfọdụ nnyocha na-egosi na iri mkpụrụ osisi nwere ike inyere ndị mmadụ aka ifelata ma melite uche insulin. Dị ka ndị dị otú a, blueberries nwere ike ịba uru maka ndị nwere ọrịa shuga. Gwa dọkịta gị ma ọ bụ dibịa nri maka ịmatakwu ihe ọmụma banyere iri nri dị mma maka ọrịa shuga.