Hanyoyin Zaɓuɓɓuka Mafi Girma guda biyar na Ciwon Abun Cutar Guka da Ciwon Gurasa

Za a iya amfani da 'ya'yan itace cikin abinci mai ciwon sukari. Suna cike da abinci mai gina jiki mai gina jiki, ma'adanai, fiber, da antioxidants. Suna dandana mai kyau kuma suna jin dadi, cika, kuma suna ƙara launi zuwa ga farantinka. Makullin cin abinci ita ce zabi mai kyau da kuma girman nau'i mai yawa. Saboda zasu iya ƙunsar yawancin carbohydrates da zasu iya shafar matakan jini na jini, ba za ku iya cin 'ya'yan itatuwa marasa iyaka ba.

Zaɓin 'ya'yan itace don bambancin ƙwayar cutar ciwon sukari

Mene ne 'ya'yan itatuwa mafi kyau ga masu ciwon sukari? Wannan na iya zama wata tambaya mai wuya don amsawa tun lokacin da mutane da ciwon sukari suka bi da bambancin abinci da falsafanci game da ciwon sukari tare da abinci. Wasu mutane suna amfani da lissafin musayar, yayin da wasu suna tsayawa ga abincin giscemic ko ƙananan abinci. Da alama mutane da yawa sun so su san wane 'ya'yan itatuwa suna da ƙananan shafuka kuma suna ba da mafi kyawun kiwon lafiya ga masu ciwon sukari, to, wadannan kalmomi guda biyar sun cancanci haske.

Top 5 'Ya'yan itãcen marmari ga masu ciwon sukari

1. Raspberries: Tare da kawai 15 grams na carbohydrate (1 zabi 'ya'yan itace) a cikin daya kofin bauta, raspberries bayar da mafi yawan yawan fiber na kowane Berry, wandapping 8 grams. Fiber shi ne carbohydrate wanda ba zai iya yuwuwa ba wanda zai taimaka wajen cire cholesterol daga zuciya, yana taimaka maka jin dadi, kuma yana jinkirta saurin hawan jini. Raspberries 'ruby-ja launi ya fito ne daga anthocyanins. Binciken ya nuna cewa anthocyanins zai iya taimakawa wajen kawar da cutar ta kullum, ciki har da cututtukan zuciya.

1. Blackberries: Sun ƙunshi game da 15 grams na carbohydrate a cikin kofin 3/4 bauta. Kamar yadda raspberries, suna da anthocyanins, kamar yadda aka nuna su mai zurfi mai zane mai shuɗi.
2. Cranberries: Akwai 15 grams na carbohydrate a daya kopin sabo cranberries. Nazarin ya nuna cewa cranberries zai iya taimakawa wajen rage LDL (ko mummunar cholesterol) da kuma tada hanyoyi na HDL (ko kyakkyawan cholesterol). Duk da haka, ana ƙara sau da sukari ga kayayyakin cranberry don yin cranberries kasa da tart, don haka dole ne ka tabbata ka duba don ƙara sukari.

1. Strawberries: Akwai 15 g na carbohydrate a cikin 1 1/4 kofuna. Strawberries ne ƙananan a cikin adadin kuzari kuma suna da sau uku more bitamin C fiye da sauran berries a kan wannan jerin. Ɗaya daga cikin ɓangaren strawberries yana da kusan bitamin C kamar daya kofin ruwan orange. Har ila yau suna dauke da folic acid. Bugu da kari, strawberries suna da wadata a potassium kuma suna cushe tare da antioxidants, irin su anthocyanins, da quercetin.
2. Blueberries: Akwai 15 grams na carbohydrate a cikin kofin 3/4. Blueberries ne Berry tare da mafi antioxidants kuma dauke da flavonoids da resveratrol.

Berry Amfanin

Bishiyoyi suna da ƙananan glycemic index kuma suna cike da antioxidants, bitamin, da fiber. Berries iya zama ja, blue, ko m, kuma launi ne sigina cewa suna dauke da na gina jiki na gina jiki. Berries suna da sauƙin ci kuma za a iya amfani dashi a matsayin mai dadi mai yalwaci da fibrous. Yayyafa su a kan abincin da ba a yi da su ba ko kuma kaɗa su ko kuma kawai ka baza su cikin bakinka.

Ta Yaya Za Ka Rage Ƙimar Cresh Berries?

Kudin kuɗi ne a yayin da kuka haɗa da berries a cikin abincin ku na ciwon sukari. Duk da haka, idan sun kasance a cikin kakar, farashin zai iya zama ƙananan. Stock sama da daskare su don daga baya ko saya daskararre berries waɗanda basu da sukari kara da cewa. Ku yi imani da shi ko a'a, daskararre berries zai iya zama kamar yadda mai kyau idan ba mafi alhẽri a matsayin sabo ne.

Suna daskarewa ne a kan ƙanshi, wanda ke nufin su bitamin, ma'adanai, da kuma dandano suna cikin ƙirar su.

Yana iya zama mai jaraba saya samfurori iri na waɗannan berries a cikin girma. Duk da haka, siffofi masu sassaucin suna da yawa fiye da carbohydrates fiye da sabo. An cire ruwa kuma ɗayan 'ya'yan itace kaɗan.

> Sources:

> Basu A, Du M, Leyva MJ et al. Blueberries Rage Hanyoyin Lafiya na Kwayoyin Kwayoyin cuta Kwayoyi a Obese Maza da Mata tare da Ciwo na Metabolic. Jaridar Nutrition. 2010; 140 (9): 1582-1587.

> Basu A, Lyons TJ. Strawberries, Blueberries, da Cranberries a cikin Ciwo na Metabolic: Harkokin Clinical. Journal of Agricultural and Food Chemistry . 2012; 60 (23): 5687-5692. Doi: 10.1021 / jf203488k.

> Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS. Amfani da ruwan 'ya'yan itace Cranberry Ya rage yawan alamomi na Hazard Cardiometabolic, Ya haɗa da Ruwan jini da kuma Tsara C-Reactive Protein, Triglyceride, da Glucose Concentrations a cikin Adult. Journal of Gina Jiki . 2015; 145 (6): 1185-1193. Doi: 10.3945 / jn.114.203190.

> Wallace TC. Anthocyanins a cikin cututtukan zuciya. Nasarar Abinci: Aikin Jarida na Duniya . 2011; 2 (1): 1-7. Doi: 10.3945 / an.110.000042.