Yonyusa impilo yakho ngeJuice

Umxholo

• Uphengululo lwe

Kwiintsuku ezininzi, wenza konke okusemandleni akho ukusebenza iziqhamo kunye nemifuno ekutyeni okutyayo: Wongeza amajikijolo kwi-oatmeal yakho, ispinatshi kwipitsa yakho, kwaye utshintshe iifriji zakho zesaladi esecaleni. Ngelixa kufuneka uvuyiselwe iinzame zakho, amathuba okuba, njengabangaphezu kwama-70 ekhulwini abantu abadala, awubethi i-USDA ekujoliswe kuyo yemveliso ezilithoba zemveliso (ezo zinkomityi ezine zeziqhamo kunye nesiqingatha sekomityi yemifuno) imihla ngemihla. . Kulapho ijusi ingena khona. “Kunokuba nzima kubafazi abaxakekileyo ukuzama ukufumana iziqhamo nemifuno abayifunayo,” utsho uKathy McManus, R.D., umalathisi wesebe lezondlo eBrigham nakwiSibhedlele sabaseTyhini eBoston. "Ukusela ii-ounces ezili-12 ngosuku kunokuba yindlela efanelekileyo yokufumana iinkonzo ezimbini kufutshane nenjongo yokuvelisa."

Ijusi nayo inokomeleza impilo yakho, njengoko izondlo eziqhele ukufunyanwa kwezi ziselo zibangwe ngayo yonke into ukusuka ekuthinteleni umhlaza ukuya ekuthinteleni izigulo ezinxulumene nobudala. Uphando lwakutsha nje olupapashwe kwiAmerican Journal of Medicine luye lwagqiba kwelokuba abantu abasele iiseyile ezintathu nangaphezulu ngeveki yeencindi eziphezulu kwii-polyphenols- ii-antioxidants ezifumaneka kwiidiliya ezimfusa, i-grapefruit, i-cranberry kunye nejusi ye-apile- babenomngcipheko ophantsi we-76 pesenti wokufumana i-Alzheimer's isifo. Ngaphezulu, ezinye iijusi ezithengwe evenkileni ziphezulu kwizakhamzimba ezithile kuneziqhamo kunye nemifuno ezivela kuyo (jonga iibhokisi ezikweli bali).

Isitshixo, ngokukaMcManus, kukwenza ijusi ibe yinto eyongezelelweyo endaweni yokuthatha indawo yazo zonke iziqhamo kunye nemifuno ekutyeni kwakho kwemihla ngemihla. Nangona ezi ziselo zihlala ziphezulu kwiswekile kunye neekhalori kwaye ziphantsi kwifayibha kunabo bonke abanye, uphando lubonisa ukuba indibaniselwano yezi zinto zimbini inokuba yeyona iluncedo kwimpilo yakho iyonke. Isifundo sezeMpilo sabahlengikazi esiseHarvard sifumanise ukuba abantu abadala abanesona siphumo siphezulu semveliso kwifom eqinileyo kunye nolwelo-malunga nesibhozo se-servings ngemini-babengama-30 eepesenti amathuba okuba bahlaselwe sisifo sentliziyo okanye ukubethwa yintlungu kunabo bafumana i-1.5 okanye bambalwa. Iinkonzo mihla le. Ngapha koko, umngcipheko opheleleyo waso nasiphi na isifo sesifo esinganyangekiyo wawusezantsi ngepesenti ye-12 kuneziqhamo kunye neveggie skimpers '. Ukucudisa izondlo ezininzi kwi-sep nganye, landela eli cebiso lengcali.

Xuba Iglasi ye-OJ inokuhambisa yonke ivithamin C oyifunayo ngosuku, kodwa yenza indawo efrijini yakho ngentlobo entsha okanye umxube ongaphandle kwaye uya kufumana umvuzo onempilo. Kungenxa yokuba ukusela uluhlu lweejusi kunceda ukwandisa iintlobo zeevithamini kunye neeminerals ozifumanayo. "Iziqhamo kunye nemifuno nganye zinokunika ukhuseleko oluthile kwisifo kunye nesifo esinganyangekiyo," utshilo uJanet Novotny, Ph.D., ugqirha womzimba wophando e-USDA's Beltsville Human Nutrition Research Centre eMaryland. "Kodwa ukufumana ezona zibonelelo zinkulu zokuthintela, kuya kufuneka uhlukanise uhlobo kunye nombala wemveliso oyithathayo." Kwisifundo esapapashwa kwiJenali yeZondlo, abasetyhini abatya kwelona qela libanzi lamaqela ezityalo (iintsapho ezili-18 zezityalo xa kuthelekiswa nesi-5) afumana olona khuselo kumonakalo we-oxidative, okanye ukonakala kweeseli kunye nezicubu.

Tshintshela kwincindi yomdiliya omhlophe uye kumbala obomvu okrubhi (isiqhamo esimnyama singasebenza xa usika i-cholesterol), okanye uzame ukudibanisa ne-açai, i-berry yaseBrazil ene-antioxidant.

Funda ulwimi Ezinye ivenkile zithenge ijusi "iziselo," ezikwabizwa ngokuba yi "cocktails" okanye "iipuntshi," zineepesenti ezintlanu zejusi. Oko uya kukufumana: amanzi, iswekile eninzi, kunye nencasa eyenziweyo. Jonga ileyibhile ukubona ukuba ufumana ntoni na. UFelicia Stoler, R.D., waseHolmdel, eNew Jersey, ingcali yezondlo. "Kodwa iivithamini ezingaphezulu, iiminerali, kunye nefayibha kunokuba yibhonasi esempilweni."

Namathela kubuninzi beZiselo eziBini Ngelixa amandla okulwa nesifo sejusi anokuba mkhulu, akufanele kube sisimemo sokuhlala ugcwalisa iglasi yakho. "Iijusi ezininzi zeziqhamo aziphezulu kuphela kwiikhalori kunye noshukela wendalo-ukuya kuthi ga kwi-38 grams ngeglasi ye-8-ounce-kodwa kwakhona kuthatha ixesha elincinane lokutya ngaphezu kwesiqhamo sonke," kusho uStoler. Akukho kuxobulwa okanye ukusika okubandakanyekayo, kwaye ngokungafaniyo nokutya okupheleleyo, amandla kwiziselo aziyi kwenza nto ingako ukukuzalisa-okunokupela inzuzo yobunzima ukuba awulumkanga.Olunye uphando olupapashwe kwi-International Journal of Obesity lufumene ukuba xa abantu banikwa uhlobo oluqinileyo okanye olumanzi lokutya okuthile (ikhabe kunye nejusi yevatala, itshizi ngokuchasene nobisi, kunye nenyama yekakhukhunathi ngokuchasene nobisi lwekakhukhunathi), abo basela ulwelo olusetyenzisiweyo ukuya kuthi ga ngoku. Iikhalori ezingaphezulu kwama-20 ekhulwini kulo lonke usuku.

Uninzi lweejusi luphantsi kwifayibha, isondlo esinceda ukulibazisa ukuphuma kwesisu sakho, utshilo uStoler. "Kwaye ngokungafaniyo neziqhamo kunye nemifuno, ethatha ixesha ukophulwa ngumzimba, ijusi ihamba ngenkqubo yakho ngokukhawuleza njengamanzi." Ukwenza ijusi ibe yinxalenye enesondlo-yendlela yakho yokutya, ucebisa ukuba unciphise ukutya okukuyo kungabikho ngaphezulu kweekhalori ezingama-200 ngosuku. Ezi zi-ounces ezili-16 zezona ziqhamo zininzi (njenge-apile, iorenji, kunye negrapefruit), malunga nee-ounces eziyi-8 ukuya kwezi-12 zeejusi ezininzi ezineswekile (njengediliya kunye neerharnate), kunye nee-ounces ezingama-24 zeencindi zemifuno.

Sukukhathaza iiJuice Fasts Usenokuba ukhe weva ukuba oku kutya okugqithisileyo- ukungatyi nto ngaphandle kwejusi kangangeentsuku okanye iiveki ukuphela- kunokukunceda unciphise umzimba okanye "ucoce" umzimba wakho kwiityhefu eziyingozi, kodwa uMcManus ulumkisa ukuba ungathengi kwi-hype. Akukho bungqina benzululwazi bokubonisa ukuba ukuhlala kwijusi kunceda ukukhupha iimveliso zenkunkuma kwinkqubo yakho, utshilo. "Uyakukhanyela umzimba wakho izakhamzimba eziyimfuneko kukutya ongakutyiyo, njengeeproteni ezibhityileyo, amafutha asempilweni, kunye neenkozo ezipheleleyo.",

Kuba ufumana iicalories ezimbalwa (kaninzi ngaphantsi kwe-1,000 ngosuku), unokuziva udangele, unesiyezi, okanye ucaphuka- singasathethi ke ngokulambile. Abanye abantu bade baxele umoya omdaka, ukuqhambuka, kunye nokuxinana kwe-sinus. Nokuba unganyamezela yonke loo nto, ngekhe ube nakho ukuphulukana nobunzima obuhlala buhleli. "Ungalahla iiponti ezimbalwa," wongeza uMcManus "Kodwa baya kubuya emva kokuba uqale ukutya ukutya okwenyani kwakhona."

Fumana intsha Enye yezona ndlela zisebenzayo zokulawula iikhalori, ukwandisa iindidi, kunye nokunyusa ixabiso lesondlo kwiglasi nganye kukwenza umxube wakho omtsha ekhaya. Kungenxa yokuba unokukhetha ngesandla iintlobo zeziqhamo kunye nemifuno (ehlala iqulethe iikhalori ezimbalwa) ozisebenzisayo. Kwaye ukuba ixesha lokulungiselela likubambile ekutyeni imveliso, ukwenza ijusi kukuvumela ukuba usike iikona: Izinto ezininzi zinokugalelwa ziphelele kwijusi yakho (i-rind, izikhumba, kunye nazo zonke) okanye zisikwe zibe ziziqwenga ezikhulu ukuze zilingane ityhubhu yesondlo.

Ngelixa zintathu iintlobo zeejusi- ukuhlafuna, ukuhambisa umzimba, kunye ne-centrifugal- eyokugqibela yeyona ilula ukuyisebenzisa kunye neyona ifikelelekayo. Ngokwesiqhelo amaxabiso aphakathi kwe- $ 100 kunye ne-200 yeedola, "uhlobo lwe-centrifugal lusebenza ngokuqala uthambe okanye usike imveliso, emva koko uyijikeleze ngerpm ephezulu [uguquko ngomzuzu] ukutyhala impuphu ngokuchasene nescreen esihluzayo, utshilo uCherie Calbom, umbhali weJuicing. yobomi bonke. "Xa uthengisa ngeenxa zonke, khangela imodeli kunye ne-600 ukuya kwi-1,000 i-watts zamandla kunye nezixhobo ezikhutshwayo ezinokungena kwi-dishwasher."

Ngaba ufuna isikhokelo esingakumbi? Emva kokubeka ii-extractors ezininzi ezidumileyo kwisantya sazo, aba bathathu bafumene awona manqaku aphezulu esantya, ukusebenziseka ngokulula, kunye nokucoca ngokukhawuleza.

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Zama ngoLote Izithako Ungongeza iintlobo ngeentlobo zezondlo ozifumanayo ngelixa usika isiqulatho seswekile iyonke ngokujula ubuncinci imifuno kumdibaniso wakho. Ipepile ebomvu nephuzi zizele zii-carotenoids, ngelixa ii-cucumber zingongeza i-potassium, utshilo uCalbom. ."

Amapheya, iiapile eziluhlaza, kunye namajikijolo zonke zinomthamo wamanzi aphakamileyo, ke ziyamnandi incasa yesiselo sakho ngaphandle kokufaka umxholo wekhalori. UCalbom ucebisa ukuba uhlambe iziqhamo zakho kunye nemifuno ngaphambi kokuba uziphose kwijusi ukuze ususe naluphi na ukungcola, ukungunda, okanye isibulali zinambuzane.

Uphengululo lwe