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Ọ bụghị naanị na usoro iri nri mgbe niile kamakwa mmanụ oriri na-eri nri na-emetụta oke ogo glucose n'ahụ. Họrọ mmanụ kacha mma na-esiri gị ike mgbe niile, ọkachasị maka ndị na-arịa ọrịa mamịrị n'ihi na ha nwere ike ibute shuga shuga ma mee ka mgbaàmà ahụ ka njọ. Ọrịa mamịrị kwesịrị ịhọrọ maka mmanụ esi nri nke nwere ike inye aka jikwaa ogo shuga ha ma dị mma maka ahụike obi.
Mmanụ esi nri na-esokarị ụdị abụba abụba atọ: abụba monounsaturated, abụba polyunsaturated na abụba zuru ezu. Abụọ nke mbụ na-enyere aka n'ịchịkwa ọrịa shuga nke ọma mana nke ikpeazụ amaara na-amụba ohere nke ọrịa shuga.
Ọzọkwa, ọtụtụ mmanụ esi nri na-agbanwekarị ọdịdị ha, ụcha na uru nri ha na-ekpo ọkụ. Ya mere, isi ihe a ga-atụle bụ ụdị abụba, oke abụba, mmetụta na metabolism metabolism na ikpo ọkụ. Lelee ụfọdụ n'ime mmanụ nri kacha mma maka ọrịa shuga.
1. Nwa aki oyibo
Ọtụtụ esemokwu gbara gburugburu nnabata mmanụ aki oyibo maka ọrịa shuga. Otú ọ dị, ndị ọkachamara kwenyere na mmanụ oyibo bụ otu n'ime mmanụ kacha mma maka ndị ọrịa mamịrị. Nnyocha egosila na mmanụ oyibo nwere ike ịkwado ụlọ homeostasis glucose nkịtị ma mee ka usoro ahụ ji alụso ọrịa ọgụ site na metabolism acid. Nke a nwere ike inye aka belata ihe egwu ụdị ọrịa shuga nke ụdị 2. [1]
2. Mmanụ na-amaghị nwoke ọzọ
A na-eme oliv mmanụ na-amaghị nwoke ọzọ site na mkpụrụ oliv na-ajụ oyi. Nri ejiri mmanụ oliv mee na-ebuli naanị ntakịrị shuga shuga ma e jiri ya tụnyere mmanụ ọka. Ntụle meta na mmanụ oliv egosiwo na mmanụ ahụ bara uru na njikwa na mgbochi nke ụdị ọrịa shuga 2. Nwere ike iji mmanụ oliv maka ejiji, ntinye, na nri ọkụ ọkụ. Zere iwe ọkụ dị ọkụ ma ghee ya na mmanụ oliv. [abụọ]
otu esi ewepụ anwụ anwụ n'ihu ngwa ngwa
3. Ukpa mmanụ
Ukpa mmanụ bụ irè megide ụdị 2 -arịa ọrịa shuga. Ọ bara ọgaranya na polyunsaturated ọdụdụ acid, omega 3 na ọtụtụ vitamin, nke bụ nnọọ uru maka ndị ọrịa mamịrị. Mkpụrụ osisi ukpa nwere nnukwu Alpha-linolenic acid (ALA) nke na-enyere aka belata ọbara shuga na-ebu ọnụ na HbA1c mgbe ewere ya ọnwa atọ, 15g kwa ụbọchị. [3]
4. Mmanụ nkwụ
A na-ahụta mmanụ nkwụ dị ka mmanụ na-eri mmanụ dị elu karịa ụwa. Otú ọ dị, oriri ya jikọtara ọnụọgụ nke ọrịa shuga na ọrịa obi. Nke a bụ n'ihi na mmanụ nkwụ nwere 40 pasent nke acid fatty acid na 10 pasent nke polyunsaturated fatty acid, nke dị mma site na ahụike ahụike mana o nwekwara pasent 45 nke abụba abụba, nke nwere ike ịbawanye ọrịa shuga. Otú ọ dị, a na-akwado ya n'ihi nnukwu agbaze ya na nguzogide oxidative n'ihi abụba ndị jupụtara na ya. [4]
5. Mmanụ flaxseed
A na - ejikọkarị Flaxseed maka mmanụ ya maka ọtụtụ ebumnuche. Agbanyeghị, a na-ahụkwa ya dị ka mgbakwunye maka nri maka ndị ọrịa mamịrị n'ihi nju elu nke omega 3 fatty acids. Nnyocha egosila na mmanụ flaxseed egosighi mmetụta ọ bụla insulin, ibu ọbara glucose na-ebu ọnụ na ọkwa HbA1c mgbe oriri. Ya mere, enwere ike ikwubi na enwere ike iji mmanụ ahụ mee ihe na njikwa kwesịrị ekwesị nke ụdị ọrịa shuga 2. [5]
6. Macadamia aku mmanụ
A maara mmanụ ahụ iji melite lipid ma ọ bụ ọkwa cholesterol na ahụ, nke n'aka nke ya, na-eme ka insulin nwee mmetụta ma belata cytokines mbufụt. Macadamia nut mmanụ bara ọgaranya na monosaturated ọdụdụ asịd, na gburugburu 65 pasent nke oleic acid na 18 pasent nke palmitoleic acid. Nke a na-enyere aka belata mbufụt nke bụ isi ihe na-akpata ọrịa shuga. [6]
7. Mmanụ Canola
Emere mmanụ Canola site na iwepụta rapeseed, osisi na-acha odo odo na-acha odo odo. Ọ na-anọpụ iche na uto ma nwee nnukwu omega-3 fatty acids. N'ihi ntakịrị abụba abụba, a na-ahụta ya dị ka otu n'ime mmanụ nri kacha mma maka ndị ọrịa mamịrị. Nnyocha egosila na mmanụ canola na-ebelata nrụgide oxidative na mbufụt ke idem, nke na-enyere aka melite nsogbu ọrịa shuga n'ihi ihe ndị a. [7]
8. Mmanụ sunflower
Nnyocha egosila na mmanụ sunflower na-ebelata glucose n'ọbara n'ụzọ dị ukwuu n'ahụ. Ọdịdị dị elu nke oleic acid dị na mmanụ na-enye aka n'ibelata mkpokọta cholesterol dị n'ahụ. Nke a na - emezi ogo insulin na profaịlụ lipid yana gbochie ihe egwu nke ọrịa metabolic, nke a maara na-akpata ọrịa shuga. [8]
9. Mmanụ sesame
Emere nke a site na mkpuru sesame na - adighi ata ma obu toasted. Otu nnyocha jikọtara iji mmanụ sesame na iweda ọbara mgbali na mmelite ọnọdụ antioxidant, na ndị ọrịa nwere ọrịa shuga. Nnyocha ahụ kwukwara na a pụrụ iji mmanụ sesame mee ihe n'ụzọ dị nchebe na ngwakọta ọgwụ maka njikwa ọrịa shuga. Mmanụ Sesame nwere ebe anwụrụ ọkụ dị elu ma nke a na - eme ka ọ bụrụ nhọrọ dị mma maka isi nri ọkụ ọkụ. [9]
10. Ube oyibo
Ube oyibo na-eburu abụba ndị nwere monounsaturated na ọ bụkwa otu n'ime isi mmalite kachasị mma nke acidic acid. Abụba ndị abụba na-enyere ndị ọrịa mamịrị aka ịhazi glucose ma jiri insulin rụọ ọrụ nke ọma. A na-eji ihe mgbakwunye ya eme ihe iji gbochie ụbụrụ ụbụrụ nke ọrịa shuga na-akpata. [10]
11. Osikapa bran oil
Oleic acid dị na mmanụ osikapa bụ nke kachasị. Nri ya na-ebelata ngụkọta ọbara cholesterol na nguzogide insulin ma ọ bụrụ na e rie ya ụbọchị 50. A na-eme mmanụ osikapa site na ịwepụta mmanụ site na oyi akwa osikapa dị n'èzí. Ọ nwere obere ekpomeekpo na nnukwu anwụrụ ọkụ. iri na otu
12. Mmanụ ala
Mbelata shuga dị n’ọbara site n’iri mmanụ mmanụ akị dị obere ma dị irè. Ọ na-ewedata ọkwa kọlesterol dị njọ ma nwekwuo ogo antioxidant na ahụ, nke ọnụọgụ ya bụ isi ihe kpatara mbufụt. [12]
Ajụjụ ndị a na-ajụkarị
1. Gịnị bụ mmanụ nri kacha mma maka ndị ọrịa mamịrị?
Mmanụ kacha sie nri nke ndị ọria mamịrị bụ nke nwere nnukwu polyunsaturated na monounsaturated fatty acids ebe ọ dị obere nke fatty acids. Ha gụnyere mmanụ akị na-amaghị nwoke, mmanụ sesame na mmanụ flaxseed.
2. Mmanụ mọstad ọ dị mma maka ndị ọrịa mamịrị?
A na-ewepụta mmanụ mọstad site na mkpụrụ mọstad nke sitere n'otu ezinụlọ nke rapeseed, nke a na-esi enweta mmanụ canola. Ha dị obere na carbs na abụba ma na-enyere aka belata cholesterol ọjọọ na ahụ, nke na-enye aka na-achịkwa ọkwa glucose.
3. Mmanụ oliv ọ dị mma maka ọrịa shuga?
Ee, mmanụ oliv na-amaghị nwoke kachasị mma iji belata ihe ize ndụ nke ịrịa ọrịa shuga na ịchịkwa ọkwa glucose n'ọrịa shuga nke ụdị 2.
