Ngaba iiBlueberries zilungile kwisifo seswekile?

Umxholo

• Iinyaniso zeblueberry
• Iiblueberries kunye neswekile
• Isalathiso seGlycemic seblueberries
• Umthwalo weGlycemic weeblueberries
• Ukulungiswa kweblueberries kunye nokulungiswa kweglucose
• Iiblueberries kunye nobuntununtunu kwi-insulin
• Iiblueberries kunye nelahleko
• Yise kude

Iinyaniso zeblueberry

Iiblueberries zityebile ngeendlela ezahlukeneyo zezondlo, kubandakanya:

• ifayibha
• ivithamin C
• ivithamin E
• ivithamin K
• potassium
• calcium
• nemagniziyam
• Iintsomi

Ikomityi enye yeblueberries entsha iqulethe malunga:

• Iikhalori ezingama-84
• Iigrama ezingama-22 ze-carbohydrate
• 4 iigremu zefayibha
• 0 iigrem zamafutha

Iiblueberries kunye neswekile

Ngapha koko, uMbutho weSwekile waseMelika (i-ADA) ubiza iiblueberries sisifo sikashukela esisesona siphezulu. Ngelixa kungekho nkcazo yezobuchwephesha yegama elithi "superfood," iiblueberries zipakishwe ziivithamini, ii-antioxidants, izimbiwa, kunye nefayibha ezikhuthaza impilo yonke. Banokukunceda ukuthintela izifo.

Kubantu abaphila nesifo seswekile, iiblueberries zinokunceda ekusetyenzisweni kweswekile, ukunciphisa umzimba kunye nobuntununtunu be-insulin. Funda ukuze ufunde ngakumbi malunga nezibonelelo zeblueberries zesifo seswekile.

Isalathiso seGlycemic seblueberries

Isalathiso se-Glycemic (GI) silinganisa iziphumo zokutya okune-carbohydrate kwinqanaba leswekile yegazi, ekwabizwa ngokuba linqanaba leswekile yegazi.

Isalathiso se-GI ukubeka ukutya kwisikali se-0 ukuya kwi-100. Ukutya okunenombolo ephezulu ye-GI kuphakamisa amanqanaba eswekile yegazi ngokukhawuleza kunokutya okunenani eliphakathi okanye eliphantsi le-GI. Izikhundla ze-GI zichazwa njenge:

• Phantsi: 55 okanye ngaphantsi
• Phakathi: 56–69
• Phezulu: 70 okanye nangaphezulu

Isalathiso se-glycemic yeeblueberries ngama-53, eyi-GI esezantsi. Oku kufana nesiqhamo se-kiwi, iibhanana, ipayina kunye nemango. Ukuqonda i-GI yokutya, kunye nomthwalo we-glycemic, kunokunceda abantu abanesifo seswekile bacwangcise ukutya kwabo.

Umthwalo weGlycemic weeblueberries

Umthwalo we-Glycemic (GL) ubandakanya ubungakanani besabelo kunye nee-carbohydrate ezigayekayo kunye ne-GI. Oku kukunika umfanekiso opheleleyo ngakumbi wesiphumo sokutya kwiswekile yegazi ngokulinganisa:

• ukutya kukhawulezisa kangakanani ukungena kweglucose egazini
• ingakanani iglucose ngokuyihambisa

Njenge-GI, i-GL inezigaba ezintathu:

• Phantsi: 10 okanye ngaphantsi
• Phakathi: 11–19
• Phezulu: 20 okanye nangaphezulu

Ikomityi enye yeeblueberries ezinesilinganiso somyinge weesuntswana eziyi-150 (150 g) ine-GL eyi-9.6. Ukukhonza okuncinci (100 g) kuya kuba ne-GL ye-6.4.

Ngokuthelekisa, iitapile ezinobungakanani obuqhelekileyo zine-GL ye-12. Oku kuthetha ukuba iitapile enye iphantse yayiphinda kabini ifuthe le-glycemic yokunikezelwa okuncinci kweblueberries.

Ukulungiswa kweblueberries kunye nokulungiswa kweglucose

Iiblueberries zinokunceda ekusebenzeni kakuhle kweglucose. Uphononongo olwenziwe kwiYunivesithi yaseMichigan kwiigundane lufumanise ukuba ukondla iigundane ngomgubo weeblueberry kwehlisa amafutha esiswini, i-triglycerides, kunye necholesterol. Ikwaphucule ukuzila kwe-glucose kunye nobuntununtunu be-insulin.

Xa zidityaniswe nokutya okunamafutha asezantsi, iiblueberries zikwabangele ukutyeba okuninzi kunye nobunzima bomzimba obuphantsi. Ubunzima besibindi bancitshiswa. Isibindi esandisiweyo sinxulunyaniswa nokuxhathisa kwe-insulin kunye nokutyeba, zinto ezo ziimpawu eziqhelekileyo zesifo seswekile.

Uphando oluthe kratya luyafuneka ukumisela iziphumo zeblueberries ekusetyenzisweni kweswekile ebantwini.

Iiblueberries kunye nobuntununtunu kwi-insulin

Ngokutsho kwepapasho kwiJenali yeZondlo, abantu abadala abatyebe kakhulu abane-prediabetes baphucule ubuntununtunu be-insulin ngokusela iblueberry smoothies. Uphononongo lucebise ukuba iiblueberries zingenza umzimba uphendule ngakumbi kwi-insulin, enokunceda abantu abane-prediabetes.

Iiblueberries kunye nelahleko

Kuba iiblueberries ziphantsi kweekhalori kodwa zinezondlo eziphezulu, zinokunceda ekunciphiseni ubunzima. Kubantu abatyebe kakhulu okanye abatyebe kakhulu, ukutya ukutya okusempilweni okubandakanya iziqhamo ezinje ngeeblueberries kunokunceda ukuthintela isifo seswekile kunye nokuphucula impilo iyonke.

Uphononongo olwenziwe ngo-2015 kubantu abayi-118,000 ngaphezulu kweminyaka engama-24 bagqiba kwelokuba ukusetyenziswa kweziqhamo okwandileyo-ngakumbi amajikijolo, ii-apile, kunye namapere-kukhokelela ekwehliseni umzimba.

Uphononongo lucebise ukuba olu lwazi lunokunika isikhokelo kuthintelo lokutyeba kakhulu, eyona nto ingumngcipheko ophambili weemeko zempilo ezinje ngesifo seswekile.

Yise kude

Nangona uphando oluninzi lufunekayo ukucacisa umphumo webhayiloji yeblueberries, olunye uphando lubonisa ukuba ukutya iiblueberries kunokunceda abantu banciphise ubunzima kunye nokuphucula ubuntununtunu be-insulin. Kananjalo, iiblueberries kunokuba luncedo kubantu abanesifo seswekile. Thetha nogqirha wakho okanye ugqirha wezondlo ngolwazi oluthe kratya malunga nokutya ukutya okusempilweni kweswekile.