Zvibereko zvinogona kubatanidzwa mune chirwere cheshuga-chinokodzera kudya. Ivo vakazara noutano hwakanaka-vitamini, mineral, fiber, uye antioxidants. Vanonakidza zvakanaka uye vanozorodza, kuzadza, uye kuwedzera ruvara kune ndiro yako. Chinokosha chekudya michero ndeyekusarudza maitiro akanaka uye zvakakodzera zvikamu. Nemhaka yokuti inogona kuva nehuwandu hwemakrohydrates inogona kuchinja mararamiro ehuga eropa rako, haugoni kudya zviyero zvisingagumi zvemichero.
Zvibereko Zvinoshandiswa Kune Vakasiyana-Diabetes-Zvokudya Zvakanaka
Ndezvipi zvibereko zvakanakisisa zvechirwere cheshuga? Izvi zvinogona kuva mubvunzo wakaoma kupindura sezvo vanhu vane chirwere cheshuga vanobatana kune kudya kwakasiyana-siyana uye mafilosofi kana zvinosvika pakurapa kwechirwere cheshuga nekudya. Vamwe vanhu vanoshandisa shanduko, asi vamwe vanonamatira kuzvidya zvakanyanya -glycemic kana pasi-carb. Tichifunga kuti vanhu vazhinji vanoda kuziva kuti ndezvipi zvibereko zvine ma carbs akadzikisa uye kupa hutano hwakanakisisa huripo nechirwere cheshuga, zvino zviyero zvinotevera zvinokodzera kuonekwa.
Top 5 Zvibereko zveShuga
- Raspberries: Ne 15 gramu yemakrohydrate (1 michero yekusarudza) mune imwe mukombe inoshandiswa, raspberries inopa huwandu hwakawanda hwe fiber yeipi berry, iyo inokwana 8 gramu. Fiber ndiyo inotengeswa makhahydrate inobatsira kukwevera cholesterol kure nemwoyo, inokubatsira kuti unzwe wakakwana, uye inoderedza kushanda kwekukura kweshuga yeropa. Raspberries 'ruby-mutsvuku inobva kune anthocyanins. Kutsvakurudza kunoratidza kuti anthocyanins inogona kubatsira kudzivisa dzimwe zvirwere zvisingaperi, kusanganisira mutezo wemwoyo.
- Mvura yakasviba: Inenge ine magiramu 15 emakinhydrate mukamu 3/4 inoshumira. Sezvakaita mazabiro, vane anthocyanins, sezvinoratidzwa nehuputi yavo yakadzika yepepuru.
- Cranberries: Kune 15 gramu yemakrohydrate mune imwe kapu yemvura itsva. Zvidzidzo zvakaratidza kuti cranberries inogona kubatsira kuderedza LDL (kana kuti yakaipa cholesterol) uye kuwedzera HDL (kana kuti chelesterol) yakanaka. Zvisinei, shuga inowanzowedzerwa kune zvigadzirwa zvecranberry zvinogadzira cranberries zvishoma, naizvozvo unofanira kuva nechokwadi chekutarisa shuga yakawedzerwa.
- Strawberries: Kune 15 g yemakinhydrate mu 1 1/4 makapu. Strawberries yakaderera mumakoriri uye kanowedzera katatu mavitamini C kupfuura mamwe majiriji pane urongwa urwu. Imwe kapu yemaswisiro ane anenge mavitamini C akawanda seimwe kapu yemusi wearangi. Izvo zvakare dzine folic acid. Mukuwedzera, strawberries yakazara mu potassium uye yakazara nema antioxidants, akadai se anthocyanins, uye quercetin.
- Blueberries: Pane magiramu 15 emakinhydrate mu 3/4 mukombe. Blueberries ndiyo berry ine antioxidants yakawanda uye ine flavonoids uye resveratrol.
Berry Benefits
Miti yakawanda yakaderera pane iyo glycemic index uye yakazara antioxidants, vitamini, uye fiber. Micheka inogona kuve yakatsvuka, bhuruu, kana ruvara rwepepuru, uye ruvara urwu chiratidzo chokuti zvine mishonga ine utano. Zviyo zvinonaka zviri nyore kudya uye zvinogona kushandiswa sezvinotapira zvinovaka muviri uye zvinogadzira. Uvaparadze pane unsweetened cereal kana oatmeal kana kungozvipinza mumuromo mako.
Iwe Unogona Sei Kuderedza Zvinotengeswa Zvitsva Zvitsva?
Mari inokanganisa kana iwe uchibatanidza majiroji mune chirwere cheshuga-chakanaka kudya. Zvisinei, kana vari mumwaka, mutengo unogona kuva wakadzika. Svitsa uye uvasungirire gare gare kana kutenga mabriji akaomeswa asina shuga akawedzerwa. Unotenda kana kwete, maoriki akaomeswa anogona kunge akafanana kana asingasviki seanatsva.
Izvo zvakanyanyisa pakuputika, zvinoreva kuti mavhithamini, mineral, uye kuvhuvira zviri pamutambo wavo.
Zvinogona kuva kuedza kutenga shanduro dzakaomeswa dzezvikoro izvi zvakawanda. Zvisinei, mitsva yakaoma inowedzera zvikuru marhydrates kupfuura yakachena. Mvura yakabviswa uye chikamu chemichero chiduku.
> Sources:
> Basu A, Du M, Leyva MJ et al. MaBlueberries Anoderedza Kuora Mwoyo Mungozi muVese Varume nevakadzi vane Metabolic Syndrome. Journal of Nutrition. 2010; 140 (9): 1582-1587.
> Basu A, Lyons TJ. Strawberries, Blueberries, uye Cranberries mu Metabolic Syndrome: Clinical Perspectives. Nyaya Yekurima Nekudya Chemistry . 2012; 60 (23): 5687-5692. doi: 10.1021 / jf203488k.
> Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS. Cranberry Juice Consumption Lowers Markers yeCardiometabolic Risk, Kubatanidza Dambudziko Ropa uye Kupararira C-Reactive Protein, Triglyceride, uye Glucose Mafungiro muVakuru. Nyaya Yezvokudya . 2015; 145 (6): 1185-1193. doi: 10.3945 / jn.114.203190.
> Wallace TC. Anthocyanins muAradio Disease. Kufambira Mberi Mukudya Zvinovaka: An International Review Review . 2011; 2 (1): 1-7. doi: 10.3945 / an.110.000042.