Ese kurya amapera ni byiza niba urwaye diyabete? (Amapera na Diyabete) Reka tumenye neza ibi!

Iyo utekereje ku mapera, ni imbuto nziza, sibyo? Ariko umuntu urwaye diyabete afite ibibazo bike n'ubwoba bwo kurya imbuto. "Ese kurya ibi byongera isukari mu maraso yanjye?", "Narya angahe?" Ugomba kuba wibaza. None rero uyu munsi, reka tuganire ku isano iri hagati ya diyabete n'amapera, kugira ngo tubone ibisubizo by'ibibazo byawe byose.

Ni gute amapera agira ingaruka ku rugero rw'isukari mu maraso yawe?

Nk'umuntu urwaye diyabete, kimwe mu bintu by'ingenzi ushobora gukora ni ukugenzura urugero rw'isukari mu maraso yawe. Reka turebe uburyo amapera agira ingaruka kuri ibi.

Hari igipimo cy'uburyo ibiryo turya byongera vuba urugero rw'isukari mu maraso, cyitwa Glycemic Index (GI) . Giri hagati ya 1 na 100. Uko GI iba nyinshi, niko ibiryo byongera vuba isukari mu maraso.

None se kuki agaciro ka GI k'amapera kari hasi cyane?

Impamvu nyamukuru ibitera ni ingano nyinshi ya fibre mu mapera. Tekereza gato, ipera imwe nto irimo garama 7 za fibre. Ni ukuvuga hafi 20% by'ifarini ukeneye ku munsi. (Ugereranyije, umugore akeneye garama 25 za fibre ku munsi, naho umugabo agakenera garama 38.) Iyi fibre ifasha kugenzura umuvuduko w'ibiryo mu igogorwa n'isukari mu maraso.

Nanone, amapera arimo ibara ryitwa anthocyanins, rituma agira ibara ryiza. Ubushakashatsi bumwe bwerekana ko ibi bishobora gufasha kugabanya ibyago byo kurwara Diyabete yo mu bwoko bwa 2. Ariko, hakenewe ubushakashatsi bwinshi kuri ibi.

Ntabwo ari ukurwanya isukari gusa, ahubwo ifite n'izindi nyungu nyinshi!

Amapera si imbuto iryoshye gusa, ni ibiryo by'inyongera birimo intungamubiri.

• Vitamine n'imyunyungugu: Uretse fibre, amapera arimo vitamine C, vitamine K, potasiyumu , n'ibindi byinshi birwanya okisidanti birinda uturemangingo mu mubiri wacu.
• Ni nziza ku buryo bwo gusya: Amapera ni meza cyane ku buzima bw'amara yawe. Amapera ashobora kandi kuruhura abafite indwara nko kutagira impatwe.
• Ubuzima bw'umutima: Hari kandi ibimenyetso bigaragaza ko antioxydants ziri mu mbuto nka pea zifasha kugabanya ibyago byo kurwara indwara z'umutima ndetse n'urugero ruri hejuru rwa cholesterol.

Ugomba kandi kuzirikana ibi bintu mugihe urya amapera.

Nubwo amapera yaba ari ingirakamaro gute, hari ibintu bike ugomba kwitondera nk'umuntu urwaye diyabete.

Ingano ya karubohidrati

Nk'umuntu urwaye diyabete, ugomba guhora wibuka ibiryo byawe bya karubohidrati. Ishaza rito rigizwe na garama 22 za karubohidrati . Ni ukuvuga hafi 1.5 ya karubohidrati. Bityo rero, menya neza ko uzirikana iki gipimo mu gihe wongeramo amashaza mu mirire yawe ya buri munsi. Kurya amashaza menshi icyarimwe si igitekerezo cyiza.

Ni ubuhe buryo bwiza bwo kurya?

Kimwe n'imbuto zose, uburyo bwiza bwo kurya amapera ni ukuyarya yose . Ibyo bivuze ko hamwe n'igishishwa . Ibi biterwa nuko uruhu rufite intungamubiri nyinshi cyane cyane fibre na antioxydants. Ariko ntukibagirwe kuyakaraba neza mbere yo kuyarya.

Bite se ku mapera yo mu macupa n'ayumye?

Niba amapera mashya ahora agoye kuyabona, ushobora gutekereza ku mapera yo mu bikombe cyangwa yuma. Ariko ugomba kwitonda cyane. Reka turebe impamvu.

Uburyo bwo kongeramo amapera mu ndyo yawe

Uretse kurya amapera gusa, ushobora kuyashyira mu mirire yawe mu buryo butandukanye buryoshye.

• Katamo ibice hanyuma wongere kuri salade yawe.
• Kata ibice hanyuma ubishyire hejuru ya yawurute mu gitondo.
• Ubirye bikaranze cyangwa bikaranze mu gihe gito.

Imbuto zisa n'amapera ariko zitari amapera

Hari imbuto ku isi zitwa 'pear' ariko mu by'ukuri si pear. Urugero ni 'pear prickly'. Ni ubwoko bwa cactus. Kandi 'pear balsam' ni kimwe n'ingurube tuzi neza. Rero ntuzivange n'amapear.