Ngaba iBlueberries ilungile kwisifo seswekile?

Ifoto: Getty Images / Yulia Reznikov

Abawabizi amaqunube 'ilekese yendalo' ngelize. Zincinci, ziswiti kwaye zimnandi. I-Blueberries yenza i-snack encinci efanelekileyo, i-flavour topping ye-oatmeal okanye i-yoghurt, kunye nokongeza okumnandi kwi-pancakes, izonka kunye ne-muffins. Ngenxa yokuba zimnandi kakhulu, unokuzibuza ukuba iiblueberries zilungele isifo seswekile. Nantsi into ekufuneka uyazi.

Impilo yeeNzuzo zeBlueberries

Blueberries Nutrition

I-1/2-komityi enye yokuphakelwa amaqunube Iqulathe:

ungazi njani ukuba ubisi alulunganga

42 iikhalori
11 g carbohydrate
2 g ifayibha
1 g protein
7 g iswekile
4 mg calcium
57 mg potassium
7 mg ivithamin C

Kwenzeka ntoni kuMzimba wakho xa usitya iiBlueberries?

Amaqunube anempembelelo entle kulawulo lweswekile yegazi, ebenza ukhetho olufanelekileyo ukuba unesifo seswekile. Nantsi into eyenzekayo emzimbeni emva kokuba uzityile.

Ifiber yabo ithoba ukugaya

Amaqunube yi-53 kwi-index ye-glycemic, isixhobo esisetyenziswa ngabantu abaninzi abanesifo sikashukela ukuqikelela ukuba ukutya okuthile kuya kubachaphazela njani iswekile yegazi. Isalathiso se-glycemic silinganisa ukuba ukutya okuthile ngokukhawuleza kuya kubangela ukunyuka kweshukela egazini, ukubeka ukutya kwinqanaba le-0 ukuya kwi-100, kunye ne-100 ibe kukutya okuya kubangela i-spike yeshukela esheshayo. Ekubeni iiblueberries zinamanqaku angama-53, zithathwa njenge ukutya okuphantsi kwe-GI . Ukuba unesifo seswekile kwaye utya i-blueberries, i-glucose yabo iya kukhutshwa kwigazi ngokukhawuleza ngexesha lokugaya, into enhle.

La maqunube kukutya okuhambelana neswekile yegazi, ngokuyinxenye, ngenxa yefiber yawo. Isiqingatha-indebe yeblueberries ine-2 grams yefiber. Ifayibha mhlawumbi yenye yezondlo ezibalulekileyo kubantu abanesifo seswekile okanye prediabetes kuba ngumdlali ophambili ekulawuleni nasekulawuleni iswekile yegazi. Ukutya ukutya okutyebileyo kwefayibha kuyacothisa ukugaya, kuba umzimba awukwazi ukufunxa kunye nokwaphula ifayibha. Ukutya okutyebileyo kweFayibha akuyonyusi iswekile yegazi ngendlela efanayo egaywe ngokukhawuleza iicarbohydrates ezilula yenza.

Ukugcina ulawulo lweswekile yegazi luyinjongo yokugqibela yabantu abanesifo sikashukela. Kwaye kwabo bangenaso isifo seswekile, ukutya ukutya okuphezulu kwifiber kunye nokulawula rhoqo kunye nokulawula iswekile yegazi yindlela efanelekileyo yokuthintela i-prediabetes okanye isifo seswekile, uphando lubonisa .

Umxholo wabo we-polyphenol unokuphucula iswekile yegazi

I-Blueberries igcwele i-phytochemicals, igama elimnandi kwiikhemikhali ezifumaneka kwizityalo. Iiphytochemicals ezininzi kakhulu kwiiblueberries zibizwa ngokuba yi-polyphenols. Iipolyphenols yenza isenzo esinamandla se-antioxidant kunye ne-anti-inflammatory emzimbeni. Ukungaguquguquki, ukuthathwa kwexesha elide kweepolyphenols ngokuyimfuneko kufana nokuxhobisa amajoni akho omzimba ngamanye awona majoni anamandla, anamandla, axhotyiswe kakuhle phaya.

Asikwazi ukuthetha nge-polyphenols kwaye singathethi ngohlobo oluthile lwe-polyphenol ebizwa ngokuba yi-anthocyanins. Xa kuziwa kwiziqhamo, i-blueberries yenye yemithombo engcono kakhulu iianthocyanins . Yile khompawundi eyenza amaqunube abe luhlaza okwesibhakabhaka.

Xa isetyenziswe kukutya okunje ngeeblueberries, i-anthocyanins ihambisa i-bevy yeenzuzo zempilo. Uphando ibonisa ukuba i-anthocyanins ine-antioxidant kunye ne-antimicrobial properties. Ezi khompawundi zinokunceda ukuqinisa ukhuseleko kunye nokuphucula impilo yokubonwayo kunye ne-neurological.

loluphi ubisi lwekhokhonathi olusetyenziswa ziinkwenkwezi

Ngaphezu koko, uphando lwangaphambili lubonisa ukuba i-anthocyanins inokunyusa uvakalelo lwe-insulin, oku kuthetha ukuba ezi zixhobo zinokuphucula inkqubo yokunyuka kwe-glucose kwimisipha kunye nezicubu ze-adipose, kuphawula uphononongo kwijenali. Izondlo . Xa unesifo seswekile se-2, iiseli azikwazi ukumelana ne-insulin, oku kuthetha ukuba ziphazamisekile kwikhono labo lokusebenzisa i-insulin ukuthatha i-glucose egazini kwaye isebenzise njengamandla. Ukwandisa uvakalelo lwe-insulin emva koko ivumela iiseli ukuba zifunxe ngcono iswekile yegazi, ukuze i-pancreas yakho ingakhupheli i-insulin eninzi.

endaweni yamagqabi ekhari

Okona Kutyayo okuseMpilweni onokuthi uthenge xa unesifo seswekile, ngokutsho kweGqirha lokutya

Ungawafaka njani ama-Blueberries kukutya kwakho

Amaqunube amnandi ngokwawo. Ngokuthe nkqo, ityiwa njengelekese, yenzela eyona nto igqibeleleyo yendalo. Kodwa nazo zilungile kwi-smoothies, kwi-toast kunye neesaladi. Nazi iindlela ezimnandi zokuzongeza kwizidlo zakho zemihla ngemihla.

Ngaphezulu kweyogathi

Qala ngee-ounces ezi-6 zeyogathi ye-Greek ecacileyo, engenamafutha kwisitya. Yiphakamise nge-¼ yekomityi yamaqunube, iicephe ezi-2 zefayibha ephezulu, i-walnuts e-1 yokufefa imbewu ye-chia. I-yogurt yamaGrike ibonelela ngeprotheni, i-cereal kunye ne-blueberries inikezela nge-carbohydrates eyinkimbinkimbi, i-fiber kunye ne-antioxidants, kunye ne-walnuts kunye nembewu ye-chia yongeza amafutha anempilo. Kwakhona zama le Yoghurt kunye Blueberries & nobusi.

Kwi-smoothie

Kule recipe, uya kufuna ukubamba i-blueberries efriziwe, enezondlo ezininzi kunye ne-antioxidants njengentsha. Dibanisa i¼ yekomityi yamaqunube aluhlaza anomkhenkce, ½ yebhanana ekhenkcezisiweyo, ½ ikomityi yecauliflower ekhenkcezisiweyo ekhenkcezisiweyo, isipinatshi esi-1, ikomityi ye-¼ yeyogathi engaxutywanga nefat, ibhotolo yamandongomane e-1, idish yesinamon kunye nekomityi e-1 yobisi lwealmond kwi-blender; inkqubo de agudileyo. Ngomnye umbono wesmoothie, zama i IBlueberry kunye neAvocado Smoothie .

Kwisaladi

Ukongeza iziqhamo kwisaladi yakho kunika i-sweet touch egqibeleleyo ukulungelelanisa isitya semifuno. Hlanganisa isipinatshi, iikomkomere, iipecans, iiblueberries kunye ne-feta cheese. Khonza nge-vinaigrette ye-balsamic. Enye iresiphi engenakuphoswa? I-Beet eyosiweyo kunye neSaladi yeBlueberry .

Njengombhobho we-toast

Esikhundleni sebhotela ye-peanut kunye nejeli kwi-toast, zama ibhotela ye-peanut kunye ne-blueberries entsha. Amajikijolo aya kongeza ubumnandi obuya kubufuna, ngaphandle kwayo yonke iswekile eyongeziweyo kwijeli okanye ijam. Enye ingcamango efanelekileyo: I-Lemon-Blueberry Yogurt Toast.

Umgca ophantsi: Ngaba i-blueberries ilungile kwisifo seswekile?

Ewe, i-fiber kunye ne-antioxidants kwi-blueberries ikhuthaza impendulo ezinzileyo yeswekile yegazi. Nokuba unesifo seswekile okanye awunayo, iiblueberries zenza ukongezwa okuswiti, okuzaliswe yifiber, okuneswekile yegazi kuyo nayiphi na ukutya.