Ọrịa Shuga na Ọka na-eri: Ọ Dị Mma?

Ndinaya

• Nwere ike iri ọka ma ọ bụrụ na ị nwere ọrịa shuga?
• Ọka
• Ntughari Glycemic nke ọka
• Glycemic ibu nke ọka
• Obere obere kred, nri nwere abụba na kịtịkpa, nri nwere abụba
• Eating nwere uru iri ọka dị?
• Akwa-fructose ọka sirop
• Wepụ ya

Nwere ike iri ọka ma ọ bụrụ na ị nwere ọrịa shuga?

Ee, ị nwere ike iri ọka ma ọ bụrụ na ị nwere ọrịa shuga. Ọka bụ isi iyi nke ike, vitamin, mineral na fịba. Ọ dịkwa obere na sodium na abụba.

Nke ahụ kwuru, gbasoo ndụmọdụ nke American Diabetes Association. Debe kwa ubochi maka ubochi i choro iri, ma na esochi carbohydrates I na eri.

Ọka

Otu ọkara ntị nke esiri esi, odo, ọka dị ụtọ na-enye:

• kalori: 77
• carbohydrates: gram 17,1
• eriri nri: 2,4 grams
• sugars: 2,9 gram
• eriri: 2,5 gram
• protein: 2,9 grams
• abụba: gram 1,1

Ọka na-enyekwa

• vitamin A
• vitamin B
• vitamin C
• potassium
• magnesium
• ígwè
• zinc

Ntughari Glycemic nke ọka

Otu nri si emetụta glucose ọbara (ọbara shuga) na-egosi site na ndepụta glycemic (GI). Nri nwere GI site na 56 ruo 69 bụ nri glycemic dị ọkara. Ihe oriri ndị nwere obere glycemic na-erughị 55. Nri nwere ndepụta nwere nnukwu glycemic (70 na karịa) nwere ike ime ka ogo shuga dị n’ọbara gị dịkwuo elu.

Nkọwa glycemic nke ọka bụ 52. GI ndị ọzọ metụtara gụnyere:

• ọka tortilla: 46
• ọka: 81
• popcorn: 65

Ọ bụrụ na ị nwere ọrịa shuga, uche gị ga-abụ na nri GI dị ala. Ọ bụrụ na ịnweghị ike ịmepụta insulin zuru oke (homonụ nke na-enyere aka ịhazi shuga shuga), ọ ga-abụ na ị ga-enwe oke glucose.

Nri nwere nnukwu GI na-ahapụ glucose ngwa ngwa. Nri glycemic na-ejikarị nwayọọ nwayọọ ahapụ glucose, nke na-enye aka maka idebe glucose ọbara n'okpuru nchịkwa.

GI dabeere na 0 ruo 100, yana 100 bụ ezigbo glucose.

Glycemic ibu nke ọka

A na-etinye oke nke akụkụ na carbohydrates dị nro na glycemic load (GL), yana ndepụta glycemic. GL nke ntị na-ajụ ajụ bụ 15.

Obere obere kred, nri nwere abụba na kịtịkpa, nri nwere abụba

A ndị ọrịa nwere ụdị ọrịa shuga 2 jiri tụnyere mmetụta nke obere-carb, nri nwere abụba na-eri nri na-eri nri dị elu. Ọ bụ ezie na nri abụọ ahụ mere ka ogo shuga dị n'ọbara dị elu, ibu ibu, na glucose na-ebu ọnụ, nri obere obere carb mere nke ọma maka njikwa glucose n'ozuzu.

Eating nwere uru iri ọka dị?

Dị ka nnyocha e mere n'oge na-adịbeghị anya si dị, oriri dị elu nke flavonoids, dị ka ndị a hụrụ na ọka (ìgwè kasị ukwuu nke phenolic ogige), na-ebelata ohere nke ọrịa na-adịghị ala ala, gụnyere ọrịa shuga. Ọmụmụ ihe ahụ gosikwara:

• Iri nri na-eguzogide ọgwụ (ihe dị ka gram 10 kwa ụbọchị) site na ọka nwere ike belata nzaghachi glucose na insulin.
• Iri ọka mgbe nile na-eme ka ahụike na-edozi ahụ ma nwee ike belata ihe ize ndụ nke ịmalite ọrịa ndị na-adịghị ala ala, dị ka ụdị ọrịa shuga 2 na oke ibu.

Ọmụmụ ihe ahụ tụrụ aro na ọ dị mkpa ịmụtakwu ihe ọmụmụ na bioactive ogige nke ọka dịka metụtara ahụike.

Akwa-fructose ọka sirop

Ngwunye sirop nke fructose dị ụtọ bụ ihe na-atọ ụtọ sitere na ọka. A na-ahụkarị ya na nri esichara. Ọ bụ ezie na, sirop nke si-fructose dị elu nwere ike ọ gaghị ebulite ogo shuga dị ka shuga oge niile, ọ naghị akpali mwepụta nke insulin, na-ahapụ ndị nwere ọrịa shuga chọrọ insulin iji hazie shuga ọbara.

Mkpụrụ mmiri ọka fructose dị elu nwekwara ike iduga nguzogide leptin. Dabere na Journal of Endocrinology, hormone leptin na-ebute afọ ojuju, na-eme ka ụbụrụ gị mara na ahụ adịghị mkpa iri nri na ịmị calorie na ọnụego nkịtị.

Wepụ ya

Iri ọka nwere ụfọdụ uru, mana ọ dị mkpa ịghọta etu ogo carbohydrates dị elu nwere ike isi bulie glucose ọbara na mmetụta otu ị si achịkwa ọrịa shuga gị.

Ọ bụ ezie na ọ bụghị onye ọ bụla na-arịa ọrịa shuga na-eme otu ụzọ ahụ maka ụfọdụ nri, ịgbaso ụkpụrụ nri na ịchụso ihe ị na-eri nwere ike inye aka.