Iitsheri zeswekile: Ngaba kufanelekile ukuba zibe yinxalenye yokutya kwakho?

Umxholo

• Iitsheri
• Ngaba abantu abanesifo seswekile bangazitya iitsheri?
• Umxholo weCarb weitsheri
• Iitsheri ezintsha
• Iitsheri ezinqiniweyo
• Maraschino iitsheri
• Isalathiso seGlycemic secheri
• Ngaba iicherry zinokuchaphazela ngokuqinisekileyo isifo seswekile?
• Yise kude

Iitsheri

Iitsheri zinomxholo wekhalori osezantsi, kodwa zinamaxabiso abalulekileyo ezinto ezibandakanya:

• ifayibha
• ivithamin C
• potassium
• iipolyphenols
• icarotenoids
• zama
• Iiserotonin
• imelatonin

Ngokutsho kwepapasho kwiphephancwadi iNutrients, iitsheri ziqokelelwe zaziindidi ezimbini ezinkulu: iswiti kunye netart. E-United States, eyona cherry ixhaphakileyo i-Bing. Eyona cherry ixhaphakileyo yiMontmorency.

Uninzi lweetsheri eziswiti zityiwa zintsha. Iitsheri eziswiti kuphela ezinkonkxiweyo, ezifriziwe, ezomisiweyo, ezicociweyo, okanye ezenziwe ngejusi. Oko kwahlukile kwiitsheri zetart, uninzi lwazo () lwenziwa, ikakhulu ukulungiselela ukupheka.

Ngaba abantu abanesifo seswekile bangazitya iitsheri?

Ukuba unesifo seswekile, kubalulekile ukugcina amanqanaba eglucose egazini lakho ngaphakathi kwemida ephakanyiswe ngugqirha wakho. Enye indlela yokwenza oko kukujonga ukutya kwakho ii-carbohydrate.

Imithombo esempilweni ye-carbs yokutya ibandakanya imifuno engekho isitatshi, iziqhamo, ukutya okuziinkozo kunye neembotyi. Iicherries lukhetho, kodwa kubalulekile ukubeka esweni ubungakanani besabelo sakho.

Ngokwe-Britane Diabetic Association, isahlulo esincinci sii-14 secheri (malunga nesiqhamo esili-2 se-kiwi, ama-strawberry asixhenxe, okanye ii-apricot ezi-3) Kuba abantu abohlukeneyo banyamezele ngokwahlukeneyo ii-carbohydrate, cinga ukuvavanya inqanaba leglucose ngaphambi nasemva kokuzama iitsheri okokuqala.

Umxholo weCarb weitsheri

Iitsheri ezintsha

Ngokusekwe ekuvuthweni, ikomityi e-1 inceda iitsheri eziswiti ezifakwe umyinge ineegram ezingama-25 zecarbs. Kuyafana malunga neetispuni ezi-6 zeswekile. Ikomityi e-1 yokuphaka iitsheri ezimuncu ezineswekile ine-19 gram yee-carbs, ephantse ilingane neetispuni ezi-5 zeswekile.

Ukuhanjiswa kwekomityhi ye-1/2 akufuneki kube yingxaki kuninzi lwesifo seswekile. Nangona kunjalo, eyona ndlela yokuqonda indlela umzimba wakho ophendula ngayo kwiitsheri kukujonga amanqanaba eswekile yegazi lakho emva kweyure enye emva kokuwatya.

Iitsheri ezinqiniweyo

Iitsheri ezinamathanga zihlala zipakishwa kwijusi okanye isiraphu eneswekile eninzi eyongezelelweyo. Ikomityi enye yeetsheri ezinkonkxiweyo (kunye nolwelo lwayo) ezipakishwe kwisiraphu enzima zinama-60 eecarbohydrate. Oko kuguqulela malunga neetispuni ezili-15 zeswekile.

Maraschino iitsheri

Ukuhanjiswa kwee-cheras ezi-5 ze-maraschino ziqulathe malunga ne-11 gram yee-carbs, ezilingana ne-2.5 tsp.

Isalathiso seGlycemic secheri

Isalathiso se-glycemic (GI) sibonisa iziphumo zokutya kwinqanaba leswekile esegazini esekwe kumxholo wekhabhohayidrethi. Isalathiso se-glycemic ephezulu siyakunyusa inqanaba leglucose yakho. Isalathiso se-glycemic samacherry amnandi amatsha angama-62, ukutya okuphakathi-GI. Isalathiso se-glycemic cherries esandula ukumuncwa ngama-22, ukutya okuphantsi kwe-GI.

Ngaba iicherry zinokuchaphazela ngokuqinisekileyo isifo seswekile?

Kukho uphando oluqhubekayo malunga nendima enokubakho yeetsheri njengonyango lwesifo seswekile.

Iziphumo zezi zifundo kunye nezinye zibonisa ukuba ukuqhubeka kophando kunokubonisa ukuba iitsheri zinendima ekulawuleni iswekile esempilweni, zehlise umngcipheko wesifo seswekile kunye nokunciphisa iziphumo ezibi.

• Icacisile ukuba zombini iitsheri eziswiti kunye ne tart zingumthombo otyebileyo we polyphenols kunye ne vithamin C, kwaye zingakhuthaza impilo ngokuthintela okanye ukunciphisa ukudumba kunye noxinzelelo lwe oxidative.
• Iigundane zeswekile zigqibe kwelokuba ukukhupha iitsheri kuluncedo ekulawuleni inqanaba leswekile yegazi kwaye iitsheri zibonakala zinceda kulawulo lweswekile kunye nokunciphisa iingxaki zesifo seswekile.
• Kugqitywe kwelokuba ukukhutshwa kwetsheri kunesiphumo esifanelekileyo kwiigundane zeswekile.
• Kwagqitywa kwelokuba ii-anthocyanins zokutya ezifumaneka kwiitsheri, kunye nezinye iziqhamo ezinje ngeeblueberries, zibonakala ngathi zijolise kubuntununtunu be-insulin kwaye zinokubakho ukumodareyitha iimeko zesifo seswekile.

Yise kude

Ukuba unesifo seswekile, iitsheri zinokuba yinxalenye esempilweni kwaye emnandi ekudleni kwakho ekunika ivithamin C, potasium kunye nefayibha. Nangona kunjalo, ngokusekwe kwisalathiso seglycemic yetsheri, kuya kufuneka usebenzise ulwahlulo lwesahlulo xa usonwabela zona.

Inani lezifundo libonisa ukuba iitsheri ekugqibeleni zinokudlala indima kunyango lwesifo seswekile, kubandakanya nommiselo weswekile.