ỌNWA ỌRỊA ỌRỊA MAMỊRỊ 2019: MKPỤRỤ ỌRỊA MAKA NDỊ ỌRỊA ỌRỊA SHUGA - PAMPEREDPEOPLENY.COM

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Ulo Ahụike Ọrịa shuga Ọrịa shuga oi-Amritha K Site Amritha K. na November 2, 2019

Kwa afọ, a na-ahụ ọnwa Nọvemba dị ka ọnwa Ọrịa Ọrịa Ọrịa mamịrị - emebere ụwa niile iji mata banyere ụdị ọrịa shuga nke 1dị 1 na 2dị nke Abụọ. Isiokwu Daybọchị Ọrịa Worldwa na Ọrịa mamịrị ọnwa nke ọnwa 2019 bụ 'Ezinụlọ na Ọrịa mamịrị'.

ka esi eme ikpu ọcha

Ọnwa 2019 Ọrịa Ọrịa Ọrịa na-achọkwa ilekwasị anya na njikọ dị n'etiti ọrịa shuga na ọrịa obi. N’ọnwa a ị maara, ka anyị leba anya n’ụdị mkpụrụ osisi dị mma nke onye ọria mamịrị nwere ike ịnụ ụtọ ya n’enweghị nsogbu ọ bụla!

Ọrịa mamịrị kwesịrị ịkpachapụ anya nke ọma na nhazi usoro nri ha. E nwere nri ole na ole onye na-arịa ọrịa shuga nwere ike ịnwe n’enweghị nchegbu. Agbanyeghị, enwere ọtụtụ nri nwere ike ibuli ogo shuga dị n’ọbara ha. Ọ bụ otu ihe ahụ ma a bịa n’ihe banyere mkpụrụ osisi. Ugboro ugboro, a gwala anyị na mkpụrụ osisi na akwụkwọ nri bụ ezigbo ahụike, na ọ nweghị ihe ga - emeri ihe ndị a sitere na nri dị mma. ^[1] . N'agbanyeghị nke ahụ, ndị mmadụ na-arịa ọrịa shuga na-enwe mmachi na nke a, ebe ọ bụ na shuga dị na mkpụrụ osisi nwere ike ịnwe nnukwu nsogbu.

Ya mere, kedu mkpụrụ osisi a na-atụ aro maka ndị ọrịa mamịrị? Echiche a na-ewu ewu bụ na mkpụrụ osisi anaghị adị mma mgbe ị nwere ọrịa shuga bụ ihe ọjọọ. Ọtụtụ ụdị bụ mkpụrụ osisi jupụtara na vitamin, mineral yana fiber, nke nwere ike inye aka ịhazi ọkwa shuga dị n'ọbara yana belata ihe ize ndụ gị nke ịrịa ụdị ọrịa shuga abụọ. ^[abụọ] . Ewezuga nke a, eriri ahụ nwere ike ịkwalite mmetụta nke izu ezu, gbochie agụụ na-adịghị mma ma zere iri oke nri. Nlekọta ahụike dị mma nwere ike ime ka insulin nwee uche ma nyekwara aka na njikwa ọrịa shuga ^[3] .

Nkọwa Glycemic ma ọ bụ GI na-atụle otú nri nke nwere carbohydrate si eme ka ogo glucose dị n'ọbara dị elu. Ndị mmadụ n'otu n'otu na-arịa ọrịa shuga na-eji GI eme ihe dị ka ntụzi ndụ maka ịhọrọ ezigbo nri. Nri nwere oke glycemic index na-ebuli shuga obara gi karie ihe oriri nwere onu ogugu Gi. GI dị ala dị 55 ma ọ bụ obere, 56 ka 69 bụ GI ọkara na 70 ma ọ bụ karịa ka a na-ewere dị ka nnukwu Gi ^[4] . Onye ọ bụla na-arịa ọrịa shuga nwere ike ịnwe mkpụrụ osisi nwere obere glycemic index, n'agbanyeghị na GI dị ala na-akawanye mma.

Ọzọkwa, a na-ekwere na mkpụrụ osisi mmiri bara ezigbo uru maka ndị ọrịa mamịrị ^[5] . Nọgide na-agụ ịmara maka ụdị mkpụrụ osisi onye ọrịa mamịrị nwere ike iri, na-enweghị nchekasị nke ọ̀tụ̀tụ̀ shuga dị n'ọbara.

Mkpụrụ osisi ahụike maka ndị ọrịa mamịrị

Ọ bụrụ na ị consumedụọ ya oke na nlekọta nke ndị dọkịta gị, mkpụrụ osisi ndị a nwere ike inye aka maka ịchịkwa ọrịa shuga ma ọ bụ ọkwa shuga dị elu ^[6] ^[7] ^[8] ^[9] ^[10] ^{iri na otu} ^[12] ^[13] .

1. Mkpụrụ osisi grepu

Ihe dị ka pasent 91 nke mkpụrụ osisi ahụ bụ mmiri. Mkpụrụ osisi grepu bara ọgaranya na vitamin C, nwere ndepụta glycemic nke 25 ma nwee nnukwu eriri soluble. Mkpụrụ osisi grape na-agụnye naringenin nke bụ flavonoid nke na-eme ka ahụ gị insulin nwee mmetụta. Rie ihe dị ka ọkara mkpụrụ osisi grape kwa ụbọchị iji mee ka ọ̀tụ̀tụ̀ shuga dị n'ọbara gị dị mma.

2. Strawberry

A na-ejikarị vitamin, antioxidants na eriri na-enyere gị aka ịchịkwa ọrịa shuga gị. Na mgbakwunye, strawberries nwere glycemic index nke 41 ma dị obere na carbohydrates. Strawberries na-eme ka afọ ju gị, mee ka ị dị ike ma nyere gị aka idozi ogo shuga dị n’ọbara gị. Iri nri na & frac34 iko nke strawberries kwa ụbọchị nwere ike ịba uru maka ndị ọrịa mamịrị.

3. Oroma

Ọgaranya na fiber, obere shuga, nke dị elu na vitamin C na thiamine, iri oroma ga-enyere aka idobe ogo shuga dị n'ọbara. Ha nwere 87 pasent nke ọdịnaya mmiri ma nwee ndepụta glycemic dị oke ala. Oroma na-enyekwara gị aka ịchịkwa ibu gị. Were oroma kwa ụbọchị iji gbochie ọrịa shuga gị. Ọ nwere ndepụta glycemic nke 44.

4. Udara

Site na ndepụta glycemic dị ala nke 22, bara ọgaranya na vitamin C, antioxidants, iron, beta-carotene, potassium, folate, magnesium and fiber, cherị bara nnukwu uru maka ọrịa shuga. Ọzọkwa, cherị jupụtara na anthocyanins nke ekwenyere na ọ ga-agbadata ọkwa shuga shuga site na ịkwalite mmepụta nke insulin site na pacenti iri ise. I nwere ike iri cherị na ụdị ọhụrụ. Iri otu iko cherị n’ụbọchị nwere ike inye aka na ịchịkwa ọrịa shuga.

5. Apụl

Ọgaranya na Vitamin C, fiber soluble na antioxidants, apụl nwere ike inyere gị aka ijide ọrịa shuga. Ha nwekwara pectin nke na - enyere aka wepu nsị dị na ahụ gị ma belata mkpa insulin na ndị ọria mamịrị ihe dịka pesenti iri atọ na ise. Ma nwere ndepụta glycemic dị ala nke 38.

6. Ube

Inwe pasent 84 nke mmiri pears jupụtara na fiber na vitamin nke na-enyere aka igbochi ọkwa shuga dị n'ọbara. A na-ewere ube dị ka nnukwu uru maka ọrịa shuga n'ihi na ha na-enyere aka mee ka insulin nwee mmetụta na ogo glycemic dị ala nke 38. You nwere ike iri obere ube kwa ụbọchị iji mejuo agụụ gị.

7. Plọm

Ewezuga ịbụ obere kalori, plums dịkwa obere na ndepụta glycemic. Plums bu ezigbo nkpuru ahihia nke na eme ya ezigbo nkpuru nye ndi oria mamiri na ndi obi. Dị ka ọtụtụ ndị ọrịa shuga na-ata ahụhụ site na afọ ntachi, ọ na-enyere aka melite usoro nri ma na-agwọ afọ ntachi. O nwere ezigbo glycemic index nke 24.

8. Ube oyibo

Ahụ ike abụba na potassium ke ube oyibo-eme ka ọ bara uru maka ndị ọrịa mamịrị. Ube oyibo na-enyere aka belata triglyceride na ọkwa cholesterol ọjọọ na ahụ. O nwere ezigbo glycemic index nke 15.

9. Nectarines

Nke a bụ mkpụrụ osisi citrus ọzọ nke ndị ọrịa mamịrị nwere ike ịnwe. Nectarine nwere obere glycemic index, nke na-enyere aka belata ohere nke ụdị-2-arịa ọrịa shuga. Ọ nwere ndepụta glycemic dị ala nke 30.

10. Piich

Mkpụrụ osisi ahụ nwere akara glycemic dị ala ma nwee nnukwu eriri. Ọzọkwa, antioxidants na vitamin dị na piich na-eme ka ọ dị mma n'ezie maka ndị ọrịa shuga. Ọ ha ederede glycemic dị ala nke 28.

11. Black jamun

N’ụzọ ọdịnala, mkpụrụ osisi a na-ejikarị ndị bi n’ime obodo eme ihe. Taa, a hụla jamuns ojii n'obodo ndị mepere emepe ma nweta ebe na mkpụrụ osisi maka ndị ọrịa mamịrị. Jamun nyere aka mee ka nchịkwa shuga dị n'ọbara. Mkpụrụ ahụ nwekwara ike iri, ọ bụrụ ntụ. Ọ nwere ndepụta glycemic dị ala nke 25.

12. Aberebo

Ọgaranya na mgbochi nje na mgbochi mkpali, ndị na-arịa ọrịa shuga nwere ike ịmị mkpụrụ painiapulu. Site na ndepụta glycemic nke 56, ọ dị mma iri ya.

13. pọmigranet

Iri mkpụrụ osisi a bara uru maka ndị ọrịa shuga. N'ihi na ọ na - enyere aka melite ogo shuga dị na ahụ. Ọ nwere ndepụta glycemic dị ala nke 18.

14. Amla

Mkpụrụ osisi a dị mma dị mma maka ndị ọrịa na-arịa ọrịa shuga ka a na-agbanye ya na vitamin C na eriri. A ga-eri mkpụrụ osisi amla na-acha odo odo na-eri nri kwa ụbọchị site n'aka ndị ọrịa mamịrị. Ọ nwere obere GI nke 40.

15. Papaya

N'ịbụ nke jupụtara n'ọtụtụ ihe na-edozi ahụ, a maara pọọpọ nwere ihe ndị na-enyere aka ịchịkwa ọrịa shuga. Ọ na-egbochikwa ọrịa obi na-arịa ọrịa shuga. Ha nwekwara enzymes ndị dị otú ahụ na-echebe onye ọria mamịrị megide nsogbu ndị na-emerụ ahụ. Site na ndepụta glycemic nke 60, ndị dọkịta gwara ka mkpụrụ osisi ahụ tinye ya na nri onye ọrịa mamịrị.

Lelee Nkọwa Akwụkwọ

[1]Devalaraja, S., Jain, S., & Yadav, H. (2011). Mkpụrụ osisi dị iche iche dị ka ọgwụgwọ na-agwọ ọrịa shuga, oke ibu na ọrịa metabolic. Food Research International, 44 (7), 1856-1865.
[abụọ]Nampoothiri, S. V., Prathapan, A., Cherian, O. L., Raghu, K. G., Venugopalan, V. V., & Sundaresan, A. (2011). In vitro antioxidant na inhibitory nwere nke Terminalia bellerica na Emblica officinalis mkpụrụ osisi megide LDL ọxịdashọn na isi enzymes jikọtara iji pịnye ụdị ọrịa shuga 2. Nri na Chemical Toxicology, 49 (1), 125-131.
[3]Wang, P. Y., Fang, J. C., Gao, Z.H, Zhang, C., & Xie, S. Y. (2016). Nri dị elu nke mkpụrụ osisi, akwụkwọ nri ma ọ bụ eriri ha na-ebelata ihe ize ndụ nke ụdị ọrịa shuga 2: Meta-nyocha. Akwụkwọ akụkọ banyere nchọpụta ọrịa shuga, 7 (1), 56-69.
[4]Asif, M. (2011). Ọrụ nke mkpụrụ osisi, akwụkwọ nri, na ngwa nri na ọrịa shuga. Akwụkwọ akụkọ ụwa banyere nri oriri na ọ nutritionụ ,ụ, ọgwụ ọgwụ, ọrịa na-adịghị agwọ ọrịa, 1 (1), 27.
[5]Bazzano, L. A., Li, T. Y., Joshipura, KJ, & Hu, F. B. (2008). Ake Intụ mkpụrụ osisi, akwụkwọ nri, na mmiri mkpụrụ osisi yana ihe egwu ọria mamịrị nke ụmụ nwanyị. Ọrịa shuga, 31 (7), 1311-1317.
[6]Carter, P., Gray, L. J., Troughton, J., Khunti, K., & Davies, M. J. (2010). Nri mkpụrụ osisi na akwukwo nri na ụdị ọrịa shuga nke ụdị 2: nyocha nyocha na meta-analysis. Bmj, 341, c4229.
[7]Hamer, M., & Chida, Y. (2007). Of Intụ mkpụrụ osisi, akwụkwọ nri, na antioxidants na ihe egwu nke ụdị ọrịa shuga 2: nyocha nyocha na meta-nyocha. Akwụkwọ akụkọ banyere ọbara mgbali elu, 25 (12), 2361-2369.
[8]Dauchet, L., Amouyel, P., & Dallongeville, J. (2009). Mkpụrụ osisi, akwụkwọ nri na ọrịa obi na-arịa ọrịa obi, 6 (9), 599.
[9]Ford, E. S., & Mokdad, A. H. (2001). Nri mkpụrụ osisi na akwukwo nri na ọrịa shuga n'etiti ndị okenye US. Ọgwụ mgbochi, 32 (1), 33-39.
[10]Colditz, G. A., Manson, J. E., Stampfer, M. J., Rosner, B., Willett, W. C., & Speizer, F. E. (1992). Nri na ihe egwu nke ịrịa ọrịa shuga na ụmụ nwanyị. American Journal of Clinical Nutrition, 55 (5), 1018-1023.
iri na otuMuraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., van Dam, R. M., & Sun, Q. (2013). Nri mkpụrụ osisi na ihe egwu nke ụdị ọrịa shuga nke abụọ: nsonaazụ sitere na ọmụmụ ihe ogologo oge ogologo abụọ. Bjj, 347, f5001.
[12]Imamura, F., O’Connor, L., Ye, Z., Mursu, J., Hayashino, Y., Bhupathiraju, S. N., & Forouhi, N. G. (2015). Iri shuga na-averaụ ihe ọ beụ beụ na-atọ ụtọ, ihe ọ arụ arụ na-esi ísì ụtọ, na ihe ọ juiceụ fruitụ mkpụrụ osisi na nsogbu nke ụdị ọrịa shuga 2: nyocha nyocha, meta-analysis, na atụmatụ nke ọnụọgụ nke ndị mmadụ.Bmj, 351, h3576.
[13]Spieth, L. E., Harnish, J. D., Lenders, C. M., Raezer, L. B., Pereira, M. A., Hangen, S. J., & Ludwig, D. S. (2000). Nri glycemic na-eri nri na ọgwụgwọ nke oke ibu ụmụaka. Archives of Pediatrics & Adolescent Medicine, 154 (9), 947-951.