Nhọrọ 5 Nke Mkpụrụ maka Ọrịa Shuga-Mmasị

Mkpụrụ nwere ike ịgụnye nri nri onye ọrịa shuga. Ha jupụtara na nri dị mma - vitamin, mineral, fiber, na antioxidants. Ha na-atọ ụtọ nke ọma ma na-enye ume ọhụrụ, na-ejuputa, ma tinye ụcha na efere gị. Isi ihe na-eri mkpụrụ bụ ịhọrọ ụdị aka na akụkụ kwesịrị ekwesị. Maka na ha nwere ike ịnweta oke mmanụ ala nke nwere ike imetụta oke shuga shuga, ị gaghị eri mkpụrụ osisi na-akparaghị ókè.

Nhọrọ Mkpụrụ maka Ọrịa Ọrịa Shuga na Mmetụta

Kedu mkpụrụ kacha mma maka ọrịa shuga? Nke a nwere ike ịbụ ajụjụ siri ike ịza ebe ọ bụ na ndị nwere ọrịa shuga na-agbaso ụdị nri na nkà mmụta dịgasị iche iche mgbe ọ na-abịa n'ịchịkwa ọrịa shuga na nri. Ụfọdụ ndị na-eji ndepụta mgbanwe, ebe ndị ọzọ na-arapara na nri ala-glycemic ma ọ bụ nri obere-carb. N'ịchọrọ ka ọtụtụ ndị mmadụ chọọ ịmata mkpụrụ osisi ndị nwere ala ala kachasị elu ma nye ha uru ahụike kacha mma maka ọrịa shuga, mgbe ahụ, mkpụrụ tomato ise na-esonụ kwesịrị ikpuchi anya.

Mkpụrụ 5 kachasị maka ọrịa shuga

1. Raspberries: Na nanị gramhydrate 15 gram (1 mkpụrụ osisi) na otu iko na-eje ozi, raspberries na-enye ọnụ ọgụgụ kasị elu nke eriri ọ bụla, nke nwere gram gram asatọ. Fiber bụ carbohydrate na-adịghị agwụ agwụ nke na-enye aka igbochi cholesterol site na obi, na-enyere gị aka inwe mmetụta zuru ezu, ma mee ka ngwa ngwa gbasaa otú ọbara ndị na-agba ọsọ ọsọ si ebili. Ụkpụrụ Rasyberries 'acha uhie uhie na-abịa site na anthocyanins. Nnyocha na-egosi na ndị anthocyanins nwere ike inye aka gbochie ụfọdụ ọrịa na-adịghị ala ala, gụnyere ọrịa obi.

1. Blackberries: Ha nwere ihe dị ka grams 15 nke carbohydrate na iko 3/4 na-eje ozi. Dị ka raspberries, ha nwere anthocyanins, dị ka nke ha na-acha odo odo hue hue.
2. Cranberries: E nwere gram 15 nke carbohydrate n'otu iko nke ọhụrụ cranberries. Nnyocha egosiwo na cranberries nwere ike inye aka belata LDL (ma ọ bụ cholesterol ọjọọ) ma bulie ogo HDL (ma ọ bụ ezigbo cholesterol). Otú ọ dị, a na-agbakwunye sugar na ngwaahịa cranberry na-eme ka cranberries dị obere, n'ihi ya, ị ghaghị ijide n'aka na ị ga-enyocha shuga.

1. Strawberries: E nwere 15 g nke carbohydrate na 1/4 iko. Strawberries dị ntakịrị na calories ma nwee vitamin C ugboro atọ karịa mkpụrụ nke ọzọ na ndepụta a. Otu iko strawberries nwere ihe fọrọ nke nta ka ọ bụrụ vitamin C dịka otu iko ihe ọṅụṅụ oroma. Ha nwekwara folic acid. Tụkwasị na nke a, strawberries dị na potassium ma jupụta antioxidants, dị ka anthocyanins, na quercetin.
2. Blueberries: E nwere gram 15 nke carbohydrate na iko 3/4. Blueberries bụ beri nke nwere ọtụtụ antioxidants ma nwee flavonoids na resveratrol.

Uru Berry

Achị osisi dị ntakịrị na ndepụta glycemic ma jupụta na antioxidants, vitamin, na eriri. Osisi nwere ike ịcha ọbara ọbara, acha anụnụ anụnụ, ma ọ bụ odo odo, na agba ahụ bụ ihe mgbaàmà na ha nwere ihe oriri edozi. Osisi siri ike iri nri ma nwee ike jiri ya mee ihe dị ka ihe na-esi ísì ụtọ. Wụsa ha na ọka ma ọ bụ oatmeal ma ọ bụ na-amanye ha n'ọnụ gị.

Kedu Ka I Nwere Ike Isi Gbasaa Mkpụrụ nke Mkpụrụ Ọhụrụ

Ihe na-efu bụ ihe ndapụta mgbe ị na-etinye tomato n'ime nri nri gị na-arịa ọrịa shuga. Otú ọ dị, mgbe ha nọ n'oge, ọnụahịa ndị ahụ nwere ike ịdị ala. Na-azoputa ma kpochapu ha maka uzo ma o bu zuta nkpuru kpuru oyi na enweghi shuga. Kwere ya ma ọ bụ na ọ bụghị, mkpụrụ oyi kpọnwụrụ nwere ike ịdị ezigbo mma ọ bụrụ na ọ kaghị mma.

Ha na-eme ka oyi na-acha ha, nke pụtara na vitamin, mineral, na ekpomeekpo ha dị na nwata.

Ọ nwere ike ịnwa ịzụta mkpụrụ akwụkwọ ndị a mịrị amị nke tomato ndị a na nnukwu. Otú ọ dị, nsụgharị akpịrị nwere ọtụtụ ihe ndị ọzọ carbohydrates karịa ọhụrụ. E wepụrụ mmiri na mpempe mkpụrụ dị obere.

> Isi mmalite:

> Basu A, Du M, Leyva MJ et al. Blueberries Ọnụ Ọrịa Obi Na-akpata Ọdịnihu na Ụmụaka Ndị Na-arịa Ọrịa Metabolic. Journal of Nutrition. 2010; 140 (9): 1582-1587.

> Basu A, Lyons TJ. Strawberries, Blueberries, na Cranberries na Ọrịa Metabolic: Ahụhụ Anya. Journal of Agricultural and Food Chemistry . 2012; 60 (23): 5687-5692. Echiche: 10.1021 / jf203488k.

> Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS. Nri Mkpụrụ Cranberry Na-abawanye Ndị Nlereanya nke Ọrịa Cardiometabolic, gụnyere Mmetụta Ọbara na Ịkpụpụta Protein C-Reactive, Triglyceride, na Glucose Concentrations na ndị okenye. Journal of Nutrition . 2015; 145 (6): 1185-1193. Echiche: 10.3945 / jn.114.203190.

> Wallace TC. Anthocyanins na Ọrịa Cardiovascular. Ọganihu na Nri: Otu Journal International Review . 2011; 2 (1): 1-7. Echiche: 10.3945 / an.110.000042.