Maikaʻi ka Blueberry no ka Diabetes?

Anter

• ʻO nā ʻoiaʻiʻo kikoʻī Blueberry
• Blueberry a me ka maʻi kō
• ʻO ka papa inoa Glycemic o blueberry
• ʻO ka ukana Glycemic o blueberry
• ʻO ka hana ʻana i nā blueberry a me ka glucose
• ʻO Blueberry a me ka ʻike insulin
• ʻO Blueberry a me ka pohō kaumaha
• Lawe aku

ʻO nā ʻoiaʻiʻo kikoʻī Blueberry

Waiwai ka Blueberry i nā ʻano huaola like ʻole, e like me:

• puluniu
• wikamina C
• wikamina E
• huaʻai K
• potasiuma
• kalipuna
• makanekiuma
• folate

Aia i loko o hoʻokahi kīʻaha o nā blueberry hou e pili ana:

• 84 calories
• 22 mau kolamu o ka momona
• 4 mau huna o ka puluniu
• 0 gram o ka momona

Blueberry a me ka maʻi kō

ʻO ka ʻoiaʻiʻo, kāhea ka American Diabetes Association (ADA) i nā blueberry i kahi superfood diabetes. ʻOiai ʻaʻohe wehewehe loea o ka huaʻōlelo "superfood," piha nā blueberry i nā huaora, nā antioxidant, nā minelala, a me nā fiber e hāpai i ke olakino holoʻokoʻa. Hiki iā lākou ke pale i ka maʻi.

No ka poʻe e noho nei me ka maʻi diabetes, hiki i nā blueberry ke kōkua me ka hana ʻana i ka glucose, ka pohō kaumaha, a me ka ʻike o ka insulin. E heluhelu e aʻo hou e pili ana i nā pono o nā blueberry no ka maʻi kō.

ʻO ka papa inoa Glycemic o blueberry

Ana ʻo Glycemic index (GI) i nā hopena o nā meaʻai momona i loko o kāu kō kō kō, a i kapa ʻia hoʻi ka pae kō glucose.

Hoʻonohonoho ka papa inoa GI i nā meaʻai ma ka pālākiō o 0 a 100. ʻO nā meaʻai me kahi helu GI kiʻekiʻe e hoʻonui i nā kiʻekiʻe o ka glucose koko ma mua o nā meaʻai me kahi helu GI waena a haʻahaʻa paha. Ua wehewehe ʻia nā kūlana GI ma ke ʻano:

• Haʻahaʻa: 55 a ʻoi aku paha
• Waena: 56–69
• Kiʻekiʻe: 70 a ʻoi

ʻO ka papa kuhikuhi glycemic o nā blueberry he 53, kahi GI haʻahaʻa. Ua like kēia me ka hua kiwi, maiʻa, paina a me ka mango. ʻO ka hoʻomaopopo ʻana i ka GI o nā meaʻai, a me ka ukana glycemic, hiki ke kōkua i ka poʻe me ka maʻi diabetes e hoʻolālā i kā lākou papaʻai.

ʻO ka ukana Glycemic o blueberry

ʻO ka ukana Glycemic (GL) ka nui o ka mahele a me nā huehue digestible me GI. Hāʻawi kēia iā ʻoe i ke kiʻi piha o ka hopena o ka meaʻai i ke kō kō ma ke ana ʻana:

• pehea ka wikiwiki o kaʻai e hoʻokomo i ka glucose i ke kahe o ke koko
• ehia mau glucose ma kēlā me kēia lawelawe e hāʻawi

E like me ka GI, he ʻekolu kūlana o ka GL:

• Haʻahaʻa: 10 a ʻoi aku paha
• Waena: 11–19
• Kiʻekiʻe: 20 aʻoi aʻe paha

Hoʻokahi kīʻaha o nā blueberry me ka awelika o ka nui o 5 aun (150 g) he GL he 9.6. Loaʻa i kahi lawelawe liʻiliʻi (100 g) kahi GL o 6.4.

I ka hoʻohālikelike ʻana, loaʻa kahi GL o ka ʻuala nui nui ma ka helu 12. ʻO ke ʻano o kēia kahi ʻuala kokoke i ʻelua mau manawa ka hopena glycemic o kahi lawelawe liʻiliʻi o nā blueberry.

ʻO ka hana ʻana i nā blueberry a me ka glucose

Kōkua paha ʻo Blueberry i ka hana pono ʻana o ka glucose. Ua ʻike ʻia kahi noiʻi ma ke Kulanui o Michigan ma nā ʻiole i ka hānai ʻana i nā ʻiole i pau i ka blueberry i hoʻohaʻahaʻa ʻia i ka momona o ka ʻōpū, triglycerides, a me kolesterol. Ua hoʻomaikaʻi pū kekahi i ka hoʻokē ʻai ʻana i ka glucose a me ka ʻike o ka insulin.

Ke hui pū ʻia me ka papaʻai momona momona, ʻo ka blueberry kekahi i hopena i ka momona momona haʻahaʻa a me ke kaumaha o ke kino holoʻokoʻa. Ua hoʻemi ʻia ka nui o ke ake. Hoʻopili ʻia kahi ake nui i ke kūpaʻa ʻana o ka insulin a me ka momona, nā hiʻohiʻona maʻamau o ka maʻi kō.

Pono e noiʻi hou e hoʻoholo i nā hopena o nā blueberry e pili ana i ka hana glucose ʻana i ke kanaka.

ʻO Blueberry a me ka ʻike insulin

Wahi a kahi paʻi ʻia i ka The Journal of Nutr, nā mākua nui me ka prediabetes hoʻomaikaʻi i ka ʻike insulin ma ka inu ʻana i nā mea ʻono blueberry. Ua hōʻike ʻia kahi noiʻi e hiki i nā blueberry ke hana i ke kino e pane hou i ka insulin, i hiki ke kōkua i ka poʻe me ka prediabetes.

ʻO Blueberry a me ka pohō kaumaha

Ma muli o ka haʻahaʻa o nā blueberry i nā calories akā kiʻekiʻe i nā mea momona, kōkua paha lākou me ka pohō kaumaha. No ka poʻe i kaupaona a momona paha, ʻo ka ʻai ʻana i ka papaʻai olakino olakino i hoʻopili ʻia me nā huaʻai e like me nā blueberry hiki ke kōkua i ka pale ʻana i ka maʻi kō a hoʻomaikaʻi i ke olakino holoʻokoʻa.

A 2015 hoʻopaʻa 'ana o 118,000 kanaka ma luna o 24 makahiki hoʻoholo i ka hoʻonui huaʻai - kikoʻī nā hua, nā ʻāpala, a me nā pears - nā hopena i ka lilo kaumaha.

Ua hōʻike ʻia kahi noiʻi ua hiki i kēia ʻike ke hāʻawi i ke alakaʻi no ka pale ʻana i ka momona, ʻo ia ka pilikia nui o nā kūlana olakino e like me ka maʻi kō.

Lawe aku

ʻOiai ʻoi aku ka nui o nā noiʻi e hoʻoholo ai i ka hopena biological o blueberry, hōʻike kekahi mau noiʻi e hiki i ka ʻai ʻana i nā blueberry ke kōkua i ka poʻe e lilo i ka paona a hoʻomaikaʻi i ka ʻike o ka insulin. E like me ia, blueberry hiki ke maikaʻi no ka poʻe me ka maʻi kō. E kamaʻilio me kāu kauka a kauka paha no ka ʻike hou aku e pili ana i ka ʻai ʻana i kahi papaʻai olakino no ka maʻi kō.