Na Blueberries e Molemo Bakeng sa Lefu la Tsoekere?

Litaba

• Linnete tsa phepo ea Blueberry
• Blueberries le lefu la tsoekere
• Lenane la glycemic la blueberries
• Mojaro oa glycemic oa li-blueberries
• Ho sebetsana le Blueberries le tsoekere
• Blueberries le kutloisiso ea insulin
• Blueberries le ho theola boima ba 'mele
• Tsa Tsau-tsau

Linnete tsa phepo ea Blueberry

Li-blueberries li ruile ka mefuta e fapaneng ea limatlafatsi, ho kenyelletsa:

• faeba
• vithamine C
• vithamine E
• vithamine K
• potasiamo
• khalsiamo
• magnesium
• folate

Senoelo se le seng sa li-blueberries tse ncha se na le:

• Lik'hilojule tse 84
• 22 dikgerama tsa k'habohaedreite
• 4 dikgerama tsa fiber
• 0 dikgerama tsa mafura

Blueberries le lefu la tsoekere

Ebile, American Diabetes Association (ADA) e bitsa li-blueberries lijo tse tsoekere haholo. Le ha ho se na tlhaloso ea tekheniki ea lentsoe "superfood," li-blueberries li tletse li-vithamine, li-antioxidants, liminerale le fiber e khothalletsang bophelo bo botle ka kakaretso. Li ka thusa ho thibela mafu.

Bakeng sa batho ba nang le lefu la tsoekere, li-blueberries li ka thusa ho sebetsana le tsoekere, ho theola boima ba 'mele le kutloisiso ea insulin. Bala ho ithuta haholoanyane ka melemo ea li-blueberries bakeng sa lefu la tsoekere.

Lenane la glycemic la blueberries

Index ea Glycemic (GI) e lekanya litlamorao tsa lijo tse nang le lik'habohaedreite maemong a tsoekere ea mali, eo hape e bitsoang boemo ba tsoekere ea mali.

Lenane la GI le beha lijo ka tekanyo ea 0 ho ea 100. Lijo tse nang le nomoro e phahameng ea GI li phahamisa maemo a tsoekere ea mali kapele ho feta lijo tse nang le nomoro ea GI e mahareng kapa e tlase. Maemo a GI a hlalosoa e le:

• Tlaase: 55 kapa ka tlase
• Mahareng: 56–69
• Holimo: 70 kapa ho feta

Lenane la glycemic la blueberries ke 53, e leng GI e tlase. Sena se batla se lekana le litholoana tsa kiwi, libanana, phaenapole le limango. Ho utloisisa GI ea lijo, hammoho le mojaro oa glycemic, ho ka thusa batho ba nang le lefu la tsoekere ho rala lijo tsa bona.

Mojaro oa glycemic oa li-blueberries

Mojaro oa glycemic (GL) o kenyelletsa boholo ba karolo le lik'habohaedreite tse senyehang hammoho le GI. Sena se u fa setšoantšo se felletseng sa phello ea lijo tsoekere ea mali ka ho metha:

• hore na lijo li etsa hore tsoekere e kene kapele hakae maling
• ho fana ka tsoekere e kae ka ho e sebeletsa

Joalo ka GI, GL e na le likarolo tse tharo:

• Tlaase: 10 kapa ka tlase
• Mahareng: 11–19
• Holimo: 20 kapa ho feta

Senoelo se le seng sa li-blueberries se nang le karolelano ea boholo ba li-ounces tse 150 (150 g) se na le GL ea 9.6. Ho sebeletsa hanyane (100 g) ho ka ba le GL ea 6.4.

Ha ho bapisoa, litapole tse boholo bo itekanetseng li na le GL ea 12. Hona ho bolela hore litapole tse le 'ngoe li na le phello e habeli ea phello ea glycemic ea phepelo e nyane ea li-blueberries.

Ho sebetsana le Blueberries le tsoekere

Blueberries e ka thusa ho sebetsana hantle le tsoekere. Phuputso e entsoeng Univesithing ea Michigan ka likhoto e fumane hore ho fepa likhoto tse nang le phofshoana e tsoekere ho theola mafura a mpeng, triglycerides le k'holeseterole. E boetse e ntlafalitse ho itima lijo ka tsoekere le kutloisiso ea insulin.

Ha e kopantsoe le phepo e se nang mafura a mangata, li-blueberries li boetse li felletse ka ho fokotsa boima ba mafura hammoho le ho theola boima ba 'mele ka kakaretso. Boima ba sebete le bona bo ile ba fokotsoa. Sebete se atolositsoeng se amahanngoa le insulin ho hanyetsa le botenya, e leng lintlha tse tloaelehileng tsa lefu la tsoekere.

Ho hlokahala lipatlisiso tse ling ho fumana litlamorao tsa li-blueberries mabapi le ts'ebetso ea tsoekere bathong.

Blueberries le kutloisiso ea insulin

Ho latela se phatlalalitsoeng ho The Journal of Nutrition, batho ba baholo ba nonneng ba nang le li-prediabetes ba ntlafalitse kutlo ea insulin ka ho noa blueberry smoothies. Phuputso e khothalelitse hore li-blueberries li ka etsa hore 'mele o arabele hantle ho insulin, e ka thusang batho ba nang le li-prediabetes.

Blueberries le ho theola boima ba 'mele

Kaha li-blueberries li na le lik'hilojule tse fokolang empa li na le limatlafatsi tse ngata, li ka thusa ho theola boima ba 'mele. Bakeng sa batho ba nonneng kapa ba nonneng haholo, ho ja lijo tse nang le phepo e nepahetseng tse kenyeletsang litholoana tse kang blueberries ho ka thusa ho thibela lefu la tsoekere le ho ntlafatsa bophelo bo botle.

Phuputso ea 2015 ea batho ba 118,000 ho feta lilemo tse 24 e fihletse qeto ea hore tšebeliso e ntseng e eketseha ea litholoana - haholo monokotsoai, liapole le lipere - e baka tahlehelo ea boima ba 'mele.

Phuputso e khothalelitse hore tlhaiso-leseling ena e ka fana ka tataiso bakeng sa thibelo ea botenya, e leng eona ntho e ka sehloohong e bakang maemo a bophelo bo kang lefu la tsoekere

Tsa Tsau-tsau

Le ha ho hlokahala lithuto tse ling ho fumana phello ea likokoana-hloko tsa li-blueberries, lipatlisiso tse ling li bontša hore ho ja li-blueberries ho ka thusa batho ho theola boima ba 'mele le ho ntlafatsa kutloisiso ea insulin. Kahoo, li-blueberries li ka ba molemo ho batho ba nang le lefu la tsoekere. Bua le ngaka ea hau kapa setsebi sa phepo ea lijo bakeng sa tlhaiso-leseling e batsi ka ho ja phepo e nepahetseng ea lefu la tsoekere.