Cov Blueberries puas zoo rau ntshav qab zib?

Zoo Siab

• Blueberry cov lus qhia noj haus muaj tseeb
• Blueberries thiab ntshav qab zib
• Glycemic Performance index ntawm blueberries
• Glycemic load ntawm blueberries
• Blueberries thiab qabzib ua
• Blueberries thiab insulin rhiab heev
• Blueberries thiab poob ceeb thawj
• Nqa Nyiaj

Blueberry cov lus qhia noj haus muaj tseeb

Blueberries muaj ntau yam khoom noj muaj txiaj ntsig, nrog rau:

• fiber ntau
• Vitamin C
• Vitamin E
• Vitamin K
• poov tshuaj
• calcium
• tshuaj nplaum
• folate

Ib khob ntawm blueberries tshiab muaj txog:

• 84 calories
• 22 grams carbohydrate
• 4 gram ntawm fiber ntau
• 0 grams ntawm cov rog

Blueberries thiab ntshav qab zib

Qhov tseeb, American Diabetes Association (ADA) hu ua blueberries ntshav qab zib superfood. Thaum tseem tsis tau txhais lub ntsiab lus ntawm lo lus "superfood," blueberries tau ntim nrog cov vitamins, antioxidants, minerals, thiab fiber ntau uas txhawb nqa kev noj qab haus huv tag nrho. Lawv kuj tseem tuaj yeem pab tiv thaiv kev mob.

Rau cov neeg nyob nrog ntshav qab zib, blueberries tuaj yeem pab nrog ua cov kua nplaum ntev, poob phaus, thiab tshuaj insulin rhiab heev. Nyeem rau kom paub ntau ntxiv txog cov txiaj ntsig ntawm blueberries rau ntshav qab zib.

Glycemic Performance index ntawm blueberries

Glycemic index (GI) ntsuas txog kev cuam tshuam ntawm cov zaub mov carbohydrate hauv koj cov ntshav qab zib hauv qib, tseem hu ua qib ntshav qabzib.

GI qhov ntsuas ua rau cov zaub mov ntawm qhov ntsuas ntawm 0 txog 100. Cov zaub mov noj uas muaj GI ntau dua nce cov ntshav cov piam thaj sai dua li cov zaub mov nrog nruab nrab lossis qis GI. GI qeb duas txhais tias yog:

• Tsawg: 55 lossis tsawg dua
• Nruab Nrab: 56–69
• Siab: 70 lossis ntau dua

Lub glycemic Performance index ntawm blueberries yog 53, uas yog GI tsis tshua muaj. Qhov no hais txog tib yam li txiv hmab txiv ntoo kiwi, txiv tsawb, txiv puv luj thiab txiv nkhaus taw. Nkag siab GI ntawm cov khoom noj, nrog rau cov glycemic load, tuaj yeem pab cov neeg mob ntshav qab zib npaj rau lawv cov zaub mov noj.

Glycemic load ntawm blueberries

Glycemic load (GL) suav nrog qhov loj me thiab zom cov zaub mov carbohydrates nrog rau GI. Qhov no muab cov duab ua kom tiav ntawm cov zaub mov raug rau cov ntshav qab zib los ntawm kev ntsuas:

• sai npaum li cas cov zaub mov ua kom qabzib tuaj rau hauv cov ntshav
• piam thaj ntau npaum li cas hauv ib txoj kev pab nws tau pab

Zoo li GI, tus GL muaj peb qeb:

• Tsawg: 10 lossis tsawg dua
• Nruab Nrab: 11–19
• Siab: 20 lossis ntau dua

Ib khob ntawm blueberries nrog qhov nruab nrab feem ntau ntawm 5 ooj (150 g) muaj qhov GL ntawm 9.6. Ib qho ua haujlwm me me (100 g) yuav muaj qhov GL ntawm 6.4.

Los ntawm kev sib piv, ib hom qos yaj ywm muaj tus lej ntawm GL ntawm 12. Qhov no txhais tau hais tias ib lub qos muaj ze li ob zaug glycemic nyhuv ntawm kev ua haujlwm me me ntawm blueberries.

Blueberries thiab qabzib ua

Blueberries yuav pab tau rau kev ua zoo nyob hauv qabzib. Lub tsev kawm qib siab University of Michigan kawm txog nas pom tias kev noj cov nas cov hmoov liab blueberry ua rau lub plab rog rog, triglycerides, thiab roj cholesterol. Nws kuj tseem txhim kho kev yoo qab zib thiab cov tshuaj insulin.

Thaum ua ke nrog ntawm cov zaub mov tsis muaj roj, cov kab ntses xiav kuj ua rau cov rog rog tsawg dua nrog rau lub cev qhov hnyav tag nrho. Nplooj siab lub cev twb tseem txo. Ib lub siab ua haujlwm tau txuas nrog insulin tsis kam thiab rog rog, uas yog cov yam ntxwv ntawm ntshav qab zib.

Cov kev tshawb fawb ntxiv yog xav tau los txiav txim siab txog cov txiaj ntsig ntawm blueberries rau cov kua nplaum ua haujlwm hauv tib neeg.

Blueberries thiab insulin rhiab heev

Raws li cov ntawv tshaj tawm hauv Phau Ntawv Xov Xwm ntawm Cov Khoom Noj, rog cov neeg laus rog nrog ntshav qab zib txhim kho cov tshuaj insulin rhiab heev los ntawm kev haus dej haus xiav. Txoj kev tshawb fawb pom tias blueberries tuaj yeem ua rau lub cev ua rau cov insulin ntau dua, uas tuaj yeem pab cov neeg muaj ntshav qab zib.

Blueberries thiab poob ceeb thawj

Txij li thaum blueberries tsis tshua muaj calories tab sis muaj txiaj ntsig zoo, lawv yuav pab nrog poob phaus. Rau cov neeg rog lossis rog dhau, noj zaub mov muaj txiaj ntsig kev noj qab haus huv uas muaj cov txiv hmab txiv ntoo xws li blueberries tuaj yeem pab tiv thaiv ntshav qab zib thiab txhim kho kev noj qab haus huv tag nrho.

Kev tshawb 2015 ntawm 118,000 cov neeg dhau 24 xyoo xaus tias kev nce txiv noj txiv ntoo ntau ntxiv - tshwj xeeb cov txiv ntoo, txiv apples, thiab pears - ua rau poob phaus.

Txoj kev tshawb no tau qhia tias cov ntaub ntawv no tuaj yeem muab kev taw qhia rau kev tiv thaiv kev rog, uas yog thawj qhov xwm txheej ntawm kev mob nkeeg xws li ntshav qab zib.

Nqa Nyiaj

Txawm hais tias xav tau kev tshawb fawb ntxiv los txiav txim qhov kev siv roj ntsha ntawm blueberries, qee qhov kev tshawb fawb qhia tias kev noj cov blueberries tuaj yeem pab tib neeg poob phaus thiab txhim kho insulin rhiab heev. Xws li, blueberries tuaj yeem muaj txiaj ntsig zoo rau cov neeg muaj ntshav qab zib. Tham nrog koj tus kws kho mob lossis tus kws qhia noj zaub mov noj kom paub ntxiv txog kev noj zaub mov kom zoo rau ntshav qab zib.