Apples ba su da kyau a gare ku - musamman idan kuna da ciwon sukari. Kwayar da aka fi so a Fall yana da ƙwayoyi mai kyau na kayan da ke ciki. Bugu da kari, bincike ya danganta apples tare da wasu amfanin kiwon lafiya da suka danganci ciwon sukari.
Gina Jiki na Apples
Ƙananan apple (game da girman wasan tennis) ya ba da kyauta: 60 adadin kuzari, 16 grams na carbohydrate da 3 grams na fiber.
Har ila yau, mai kyau ne tushen bitamin C. Bugu da ƙari, apples dauke da quercetin, irin nau'in phytochemical da aka sani da flavonoid, wanda aka samo a cikin fata fata. Nazarin dabba da bincike ta amfani da al'adun tantanin halitta sun gano cewa quercetin na iya taimakawa wajen kare wasu cututtuka kuma taimakawa wajen kashe ciwon daji. A cikin binciken 2015 a cikin mujallar Pharmacognosy , masu bincike sun gano cewa quercetin inganta inganta glucose metabolism a cikin hanta da ƙwayoyin skeletal lokacin da aka bincike a cikin jarraba gwajin.
Apples sun hada da fiber mai soluble-irin da zai taimake ku cike, ya rage jinkirin rage kayan abinci (kamar sukari) a cikin jini, kuma yana taimakawa wajen rage yawan cholesterol. Bugu da ƙari, don taimakawa wajen tsara jini da kuma karfin jini, an yi tunanin cewa fiber mai soluble yana da sakamako mai ƙin ƙwayar cuta wanda zai iya taimakawa mutanen da ciwon sukari suyi sauri daga cututtuka.
Aikin yau da kullum da aka shirya don fiber shine 25 (ga mata) zuwa 38 (ga maza) grams a rana.
Wani apple na fata yana da kyau a gare ku, amma tare da fata fata yana bada 3 grams na fiber-kimanin kashi 12 na yawan abincin yau da kullum.
Apples da Ciwon sukari Research
Babu ƙwayar 'ya'yan itatuwa da kayan marmari ba wani bangare ne mai mahimmanci na abinci ga kowa da kowa, ciki har da masu fama da ciwon sukari .
Rikicin Dietitian (RD) da Certified Diabetes Educator (CDE), Audrey Koltun, ya ce: "Mutane da yawa da ciwon sukari suna jin tsoron cin 'ya'yan itace saboda suna ganin sugar abun ciki yana da lafiya ga ciwon sukari, amma' ya'yan itace na iya zama ɓangare na shirin ciwon sukari Saboda cikewar fiber da yawan abinci mai gina jiki mai yawa, mai amfani da cikakkun 'ya'yan itace zai iya shiga cikin abincin abinci ba tare da haddasa ƙananan ƙarar jini ba. Idan dai an shigar da shi a cikin yawan carbohydrate na abinci ko abun ciye-ciye, yana da kyau da kuma kyakkyawan zabi-musamman a matsayin kayan zaki. "
Ana cin dukan 'ya'yan itatuwa, amma musamman apples, blueberries, da inabi suna da nasaba da ƙananan ciwon sukari na 2, bisa ga binciken da aka buga a BMJ a shekara ta 2013. Lura, cewa bisa ga wannan nazarin, shan ruwan 'ya'yan itace yana da nasaba da haɗarin ciwon sukari .
Wannan an ce, wasu bincike sunyi nazari akan kare lafiyar ruwan 'ya'yan itace mai ruwan sama akan ciwon sukari (a cikin berayen). A cikin binciken 2016 a cikin BMC Magunguna da Magunguna dabam dabam, ratsi tare da ciwon sukari waɗanda aka ba da ruwan 'ya'yan itace mai ban dariya da tsirrai barkono don kwanaki 21 suka ga glucose mai azumi da ƙwayoyin cholesterol suka ƙi. Masu bincike sun gano sakamakon da ake yi wa wani mai cike da kumburi, sakamako na antioxidant.
Apples suna cike da polyphenols, magungunan shuka wadanda suke neman kare su daga cututtukan cututtuka masu yawa.
Ka tuna cewa yawancin wannan bincike ne ko dai annoba (kallon yanayin da ke tsakanin manyan mutane) ko kuma a cikin jarrabawar gwaji da kuma bera. Don haka, duk da cewa ba hujja mafi karfi a can ba, yana da alamar alkawari.
Recipes tare da apples
Munch a hannayen apple iri-iri da ka fi so, tsoma shi a cikin man shanu, ko kuma sanya apples a cikin hatsi, yogurt, salads, da kuma kayan zaki.
Apple Cinnamon Couscous Breakfast Porridge
Fennel mai dadi da Crunch da Apple Salad
Guda Apples tare da Citrus Citrus
A Note Daga
Apples su ne zabi mai fibrous wanda za a iya shigar da shi cikin shirin abinci mai ciwon sukari. A lokacin da zabar apples, biye da ƙananan 'ya'yan itace (girman wasan tennis) da kuma hada da carbohydrates a cikin shirin cin abinci naka. Akwai wasu bincike da ke danganta amfanin amfanin ruwan 'ya'yan itace a cikin berayen da ciwon sukari, duk da haka, yana yiwuwa mafi kyau ya ci dukan' ya'yan itace don ku sami dukkan fiber. Ƙayyade ruwan 'ya'yan itace don lokutan da jinin jininku ya kasa. Yawancin ruwan 'ya'yan itace na iya haifar da yaduwar jini don karu kuma ya kara calories zai iya haifar da riba. Ji dadin filayen apple iri-iri a cikin girke-girke ko sliced tare da wasu man shanu da kirfa-yum!
> Sources:
> Cibiyar Ciwon Ƙwayar Yammacin Amirka. Quercetin.
> Eid, H. et. al. Tsarin kwayoyin halitta na maganin antidiabetic na quercetin a cikin ƙwayoyin tsofaffin tsofaffin ƙwayoyin cuta da kuma hepatocytes. Pharmacogn Mag. 2015 Jan-Mar; 11 (41): 74-81.
> Larsen, Holly. Hanyoyi masu sauƙi don inganta fiber a cikin abincin yau da kullum. Cibiyar Gina Jiki da Dietetics.
> Muraki, I. et. al. Amfanin amfani da cututtukan cututtukan iri na 2: sakamakon sakamako na uku na jarrabawa na tsawon lokaci. BMJ. 2013; 347: f5001
> Fathy, S. da Drees, E. Amfanin Tsaro na Masar girgije apple ruwan 'ya'yan itace da apple kwasfa cire a kan lipid peroxidation, antioxidant enzymes da kuma ƙumburi matsayi a cikin ciwon sukari beka pancreas. Binciken BMC da Magunguna dabam dabam. 2016; 16: 8.