2023-06-22 05:20:24
I often ate apples and plums… Emission of neutral fat and cholesterol
Input 2023.06.22 14:20 Hits 147 Input 2023.06.22 14:20 Hits 147 Apples, plums, etc. have a low glycemic index, so they absorb carbohydrates slowly, release neutral fat, and help prevent vascular disease. [사진=클립아트코리아]
As I get older, I worry regarding postprandial blood sugar or obesity. If there are frequent days when blood sugar soars following a meal, it becomes difficult to prevent or control diabetes. Excessive intake of fat is also a problem, but if you eat a lot of carbohydrates, it becomes difficult to manage your blood sugar. Are there any foods that absorb carbohydrates slowly and low? Let’s find out why it protects blood vessels.
◆ Carbohydrates slow, low absorption food?… Avoid overeating
The glycemic index (GI) is a number that indicates how quickly food is converted into glucose (carbohydrates) during the process of ingestion and digestion, raising blood sugar levels. In general, a high glycemic index of 70 or more is classified as a high glycemic index, and a low glycemic index of 55 or less. Low glycemic index foods include tomatoes (30), plums (34), pears (35), apples (36), peaches-melons (41), grapes (43), bananas (47), and the like. These foods also contain sugar, so overeating should be avoided.
◆ It’s better to eat dessert (fruits and vegetables) first than rice… practice is the problem
If you eat tomatoes, plums, pears, apples, peaches, etc. that have a relatively low GI, your blood sugar rises slowly and you feel full for a long time. It is because of this effect that the so-called ‘upside-down meal method’ of eating dessert first is good. If you eat vegetable-fruit salad before rice, you will eat less rice and meat for a feeling of fullness, which is better for blood sugar management. Diet – It is also the diet recommended by health experts. However, it is difficult to put into practice because you have to start with the meal you have habitually seen.
◆ I often ate apples and plums… Blood – The reason why blood vessels are also better
If you do not eat fruits and vegetables that are high in dietary fiber, there is a risk of narrowing of blood vessels and loss of elasticity. Recently, dyslipidemia (hyperlipidemia), in which there is too much cholesterol in the blood, is on the rise. The risk of developing vascular diseases such as heart disease (angina pectoris, myocardial infarction) and stroke (cerebral infarction, cerebral hemorrhage) increases following arteriosclerosis, in which blood vessels narrow and harden. Dietary fiber sticks to neutral fat and cholesterol and helps clean the blood by discharging them out of the body.
◆ Which ingredient has anticancer, antibacterial, and anti-inflammatory effects?
Plums and apples have one thing in common: they are foods that reduce the risk of cardiovascular disease. According to the National Academy of Agricultural Sciences, the dietary fiber in apples and plums has the effect of reducing blood cholesterol and ‘bad’ cholesterol (LDL). Plum’s phenolic phytochemical has high antioxidant function, so it reduces oxidation in the body and has the effect of slowing down damage-aging. This substance is also known to have anticancer, antibacterial, and anti-inflammatory effects. It is basic to help with intestinal health and bowel movements.
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