Ngaba i-Juicing inokukunceda ukuba wehlise ubunzima?

Umxholo

• Yintoni iJuicing?
• Ukutya kweJusi
• Ukujujiswa kungaphungula ngokuNcitshisiweyo ukuThathwa kweKhalori
• Ukutya iJuicing kunye nokuGqibelela
• Ijusi ichaphazela iMetabolism
• Ukujuja kunokuba yingozi kwimpilo yakho
• IFibre engonelanga
• Ukusilela kwesondlo
• Ukwanda komngcipheko wosulelo
• Ukudinwa kunye nobuthathaka
• Ukuncitshiswa kweMisa yezihlunu
• Ngaba ukujuja kuyanceda ukuba wehlise umzimba?

Ijuicing yindlela elula yokutya izondlo ezininzi ngaphandle kokutya iziqhamo kunye nemifuno. Abantu abaninzi bathi sisixhobo esincedayo sokunciphisa umzimba.

Indlela yokutya ijusi inyuke ngokuthandwa kule minyaka idlulileyo, kodwa ukusebenza kwayo kuyaphikisana.

Eli nqaku liza kuphonononga ukuba ngaba ukwenza i-juicing kunokukunceda ukunciphisa umzimba.

Yintoni iJuicing?

Ijusi yinkqubo yokukhupha ulwelo kwiziqhamo kunye nemifuno, ngelixa ususa izinto eziqinileyo. Oku kunokwenziwa ngesandla okanye ngejucer eqhutywa yimoto.

Ijusi evela kwiziqhamo kunye nemifuno ayinayo nayiphi na isikhumba, imbewu okanye i-pulp. Iqulethe izondlo kunye ne-antioxidants, kodwa ngaphandle kwefiber efanelekileyo yeziqhamo kunye nemifuno.

Abanye abantu basebenzisa i-juicing njengendlela ebizwa ngokuba yi "detox" indlela. Nangona kunjalo, akukho zifundo zenzululwazi ezibonisa ukuba ukubuyisela ukutya okuqinileyo ngejusi kuya kuwuhlutha umzimba.

Umzimba wakho uyakwazi ukulahla ityhefu ngokwakho ngesibindi kunye nezintso, ke ukusebenzisa ijusi njengonyango lwedetox akuyomfuneko kwaphela.

Abantu bakwasebenzisa iijusi njengezongezelelo zesondlo kunye nokuthoba umzimba. Akukho nanye kwezi zinto zixhaswayo ngophando, kodwa abantu abaninzi bathi bayasebenza.

Ngokubanzi, iiresiphi zejusi zineziqhamo kunye nemifuno. Uninzi luneziqholo ezifana neturmeric kunye nejinja.

Ukucoca ijusi kubandakanya ukukhupha ulwelo kwiziqhamo nakwimifuno. Abantu basela le jusi ukuze "benyuse" imizimba yabo, bongeze izondlo kwizidlo zabo kwaye banciphise umzimba.

Ukutya kweJusi

Kukho iintlobo ezininzi zokutya kwejusi ezikhoyo. Uhlobo oluxhaphakileyo kukukhawuleza ijusi, apho abantu batshintsha ukutya kwabo ngeziqhamo kunye nemifuno enencindi.

Inqaku kukunciphisa umzimba ngokuyeka ukutya okuqinileyo, ngelixa usitya isixa esikhulu sezondlo kwijusi.

Ngokubanzi, izidlo ziphantsi kakhulu kwiikhalori.

Abanye abantu bazila ukutya ngejusi kwiintsuku nje ezimbalwa, ngelixa abanye behamba iiveki ngexesha.

Ngelishwa, ukusebenza kokutya kwejusi akufundiswanga kakuhle, kodwa abantu abaninzi bathi bavelisa ngokukhawuleza ukunciphisa umzimba.

Eyona jusi ixhaphakileyo kukutya okukhawulezayo, apho abantu badla ijusi endaweni yokutya okuqinileyo kumzamo wokunciphisa umzimba.

Ukujujiswa kungaphungula ngokuNcitshisiweyo ukuThathwa kweKhalori

Ukwehlisa umzimba, kuya kufuneka ugcine intsilelo yeekhalori, oko kuthetha ukuba usebenzisa iikhalori ezimbalwa kunokuba utshise (,,).

Uninzi lokutya kwejusi kuswela ukutya okuqinileyo kwaye kubandakanya malunga ne-600-1,000 yeekhalori ngosuku. Oku kubangela ukusilela okukhulu kweekhalori kubantu abaninzi, ke ukutya kwejusi kuhlala kukhokelela ekulahlekeni kwesisindo, ubuncinci kwixesha elifutshane.

Iikhalori ezimbalwa ozityayo kwisidlo sejusi, ngokukhawuleza uya kuphulukana nobunzima.

Nangona kunjalo, nje ukuba ikhalori yakho oyibuyileyo ibuyele esiqhelweni emva kokutya ijusi, uya kubuya uphinde ufumane ubunzima, ukuba ayingabo bonke.

Ukutya iJuice kuthanda ukuba neekhalori eziphantsi kwaye ukusilela kwekhalori kungakhokelela ekulahlekeni kwesisindo ngokukhawuleza.

Ukutya iJuicing kunye nokuGqibelela

Kuba ukutya kwejusi-kuphela kukuswela ukutya okuqinileyo, unokuziva ulambile kunesiqhelo xa ulandela olu hlobo lwerejimeni.

Isizathu soku kungenxa yokuba ukutya okungamanzi akufuneki kangako kunokutya okuqinileyo, ngakumbi xa ziphezulu kwii-carbs. Esi siphumo siqinisekisiwe zizifundo ezininzi (,).

Kwisifundo esinye, abantu abadala abangama-20 abanobunzima obuqhelekileyo kunye nabantu abadala abangama-20 abatyebe kakhulu banikwa nganye iikhalori ezingama-300 ezixabisekileyo zeapile, isosi yeapile okanye incindi yeapile ngesidlo okanye njengesiqholo ().

Abo basela incindi ye-apile bebehluthi kancinci kunabo batya ukutya okuqinileyo. Baye baphela belambile kwakhona ngaphambili kunabanye.

Ukutya okuqinileyo kuzalisa ngakumbi kuba kunefayibha kunye neeprotheyini, ezizizo zombini izondlo ezibalulekileyo ezineempawu zokunciphisa ukutya.

Ifayibha inesakhono sokunciphisa ukutya kuba isenokucothisa ukukhutshwa kwesisu kunye nokunyusa ixesha lokugaya (,).

Okwangoku, iprotein inyusa amanqanaba ehormoni abonisa ukugcwala, nokubaluleka kummiselo wokutya ().

Abantu abatya izixa ezaneleyo zefayibha kunye neeprotheyini bahlala betya kancinci kwaye benobunzima obuncinci kunabo bangenayo (,,,).

Inkqubo yokwenza i-juicing isusa i-fiber kwiziqhamo kunye nemifuno. Le mithombo ikwindalo iphantsi ngokwendalo. Ke ngoko, ukutya kwejusi akunakukugcwalisa kwaye, ngenxa yeso sizathu, kunokuba nzima ukukugcina.

Ukutya iijusi kunokuba kungonelisi kuba kuswele ukutya okuqinileyo, ifayibha kunye neeprotein, ezibalulekileyo ekunciphiseni uvakalelo.

Ijusi ichaphazela iMetabolism

Ukusilela kweekhalori okuninzi okubangelwa kukutya kwejusi okuninzi kunokuba nefuthe elibi kwimetabolism yakho.

Ezi ndlela zokutya zibonakaliswa kukuthoba umzimba ngokukhawuleza kunye nokutya iiproteyini, nto leyo enokubangela ukunciphisa ubunzima bemisipha ().

Imisipha iyasebenza, ngenxa yoko abantu abanezihlunu ezisezantsi banenkcitho yamandla yokuphumla esezantsi. Oku kuthetha ukuba batshisa iikhalori ezimbalwa ekuphumleni kunabo banemisipha engaphezulu (,,).

Ukongeza, umzimba wakho uziva ulambile xa unciphisa kakhulu ikhalori, ngenxa yoko umzimba wakho usebenza ukugcina iikhalori ngokutshisa ezimbalwa kuzo.

Izifundo ezilawulwayo ziqinisekisile le mpembelelo kubantu abalandela ukutya okunqandwa ikhalori (,,).

Kwisifundo esinye, abafazi abatyebe kakhulu kwaye batyebe kakhulu bafumana unyango lothintelo lweekhalori iinyanga ezintathu. Bafumene ukuncipha okubonakalayo kwinkcitho yamandla ngeli xesha ().

Iziphumo ezifanayo zenzeke kolunye uphononongo apho abathathi-nxaxheba batya i-1,114 okanye i-1,462 yeekhalori ngosuku.

Abathathi-nxaxheba abaye bafumana unyango lweekhalori ezisezantsi bafumana ukwehla okukhulu ekuphumleni kwenkcitho yamandla emva kweentsuku ezine kuphela ().

Ngapha koko, iqela elithintele ngokungqongqo ukutya kwawo ikhalori lafumana ukwehla nge-13% kwinkcitho yamandla. Oko kuphindwe kabini ukwehla okuqwalaselweyo kwiqela elithintele ngaphakathi kwabo ikhalori ().

Kucacile ukuba isithintelo sekhalori sinokunciphisa imetabolism emva kweentsuku nje ezimbalwa.

Ngelixa intsilelo yeekhalori iyimfuneko ekulahlekeni kobunzima, kubonakala ngathi ukutya okunekhalori ezisezantsi, kubandakanya nokuzila ukutya kwejusi, kunokuba yinto engenziwanga ngenxa yeziphumo ezibi kwimetabolism.

Ukutya iijusi kunokuba nefuthe elibi kwimetabolism yakho, ngakumbi xa ziphantsi kakhulu kwiikhalori kwaye uzilandela ixesha elide.

Ukujuja kunokuba yingozi kwimpilo yakho

Ijusi ikhuselekile ngokubanzi ukuba uyenza kuphela iintsuku ezimbalwa ngexesha. Nangona kunjalo, ukutya kwejusi kuthwala umngcipheko xa kusenziwa ixesha elide.

IFibre engonelanga

Iziqhamo kunye nemifuno yonke yimithombo efanelekileyo yefayibha, kodwa loo fayibha iyasuswa kwinkqubo yencindi.

Ifayibha yinxalenye ebalulekileyo yokutya okusempilweni. Ukutya ngokwaneleyo kubalulekile ekucoleni ukutya okufanelekileyo kuba kugcina iintsholongwane ziluncedo kumathumbu akho zisempilweni kwaye kunokunciphisa ukuqhina kwabanye abantu ().

Ukongeza, kunokunciphisa umngcipheko wesifo sentliziyo, isifo seswekile kunye nokutyeba kakhulu ().

Ngokwenza i-juicing, unciphisa kakhulu ukutya kwakho ifayibha, okunokubangela iingxaki zempilo.

Ukusilela kwesondlo

Kukho izizathu ezimbalwa zokuba ukwenza ukutya kwejusi ixesha elide kunokubangela ukusilela kwezondlo.

Kuba ezi ndlela zokutya azinazo iimveliso zezilwanyana, ziphantsi kwizakhamzimba ezimbalwa, ezinje ngecalcium, ivithamin D, isinyithi, ivithamini B12 kunye ne-zinc.

Zonke ezi zinongo zinemisebenzi ebalulekileyo emzimbeni. Ukusetyenziswa ngokungonelanga kunokukhokelela kwiimeko kubandakanya i-osteoporosis kunye ne-anemia.

Ukuzila ukutya kweJuice kukwaphantsi kwi-omega-3 fatty acids, ngamafutha asempilweni alwa nokudumba kwaye anegalelo kwingqondo nakwimpilo yentliziyo (,).

Ayikokutya kuphela okunezakhamzimba ezithile, kodwa zinokuphazamisa ukufunxwa kwezondlo.

Isizathu esinye soku kukuba ukutya kwejusi kudla ngokuba namafutha asezantsi, nto leyo efunekayo ekufunxeni iivithamini ezinyibilikayo ezinamafutha u-A, D, E no-K (,,,).

Ukongeza, eminye imifuno eluhlaza ekwakusetyenziswa kuyo ijusi iqulethe i-antinutrient ebizwa ngokuba yi-oxalate, enokuthi ibophele kwizimbiwa emzimbeni kwaye ibathintele ekufunxweni ().

Imifuno ene-oxalate esisityebi esetyenziswa kakhulu ekujongeni ijikeleza isipinatshi, imifuno ye-beet, i-kale, i-beet, i-Swiss chard kunye ne-turnip greens.

Ukwanda komngcipheko wosulelo

Ngenxa yeprotein encinci kunye nexabiso elingonelanga lezinye izondlo ezibalulekileyo kwisidlo sejusi, ukulandela enye ixesha elide kunokuchaphazela amajoni omzimba kunye nokunyusa umngcipheko wosulelo (,).

Uphononongo lubonisa ukuba kwanokupheliswa kancinci kwezakha mzimba ezomeleza ukomelela komzimba, njenge-iron kunye ne-zinc, kunokuphazamisa impilo yomzimba ().

Xa amajoni akho omzimba esengozini, unokufumana izifo ezinjengomkhuhlane kunye nomkhuhlane ngokulula. Kungathatha ixesha elide ukuba umzimba wakho upholise amanxeba ().

Ukudinwa kunye nobuthathaka

Ukudinwa kunye nobuthathaka ziziphumo ebezingalindelekanga eziqhelekileyo zokulandela ijusi ngokukhawuleza .;

Ezi mpawu zinokwenzeka ngenxa yenani eliphantsi leekhalori kwezi zidlo ziqulathe. Ukuba uyawuhlutha umzimba wakho weekhalori, uyawunciphisa amandla, anokukhokelela kwezi ziphumo zingathandekiyo.

Ukuncitshiswa kweMisa yezihlunu

Inani elincinci leeprotheyini kuninzi lokutya kwejusi kungakhokelela ekunciphiseni kobunzima bemisipha, obunokuba nefuthe elibi kwimpilo.

Njengoko ubunzima bakho bemisipha obucekeceke buyancipha, imetabolism yakho iyancipha ngokunjalo, oko kuthetha ukuba uya kutshisa iikhalori ezimbalwa kwaye unokuba nexesha elinzima ngakumbi lokulahleka kobunzima (,,).

Ukujuja kukhuselekile ngokubanzi, kodwa ukulandela ukutya kuphela ijusi ixesha elide kunokuba nefuthe elibi kwimpilo nakwintlalo-ntle yakho.

Ngaba ukujuja kuyanceda ukuba wehlise umzimba?

Akukho phando lusemthethweni lokuxhasa ukuba ijusi iyanceda ukunciphisa umzimba.

Ngokusekwe kubungqina be-anecdotal, kuyacaca ukuba ukutya kwejusi kunokukhokelela ekulahlekeni kwesisindo ngokukhawuleza kwithuba elifutshane, ngakumbi xa ukutya kunciphe kakhulu kwiikhalori.

Nangona kunjalo, unokufumana imiphumo emibi yempilo yesithintelo esinamandla sekhalori, ngakumbi ukuba ulandela ukutya okungaphezulu kweentsuku ezimbalwa ngexesha.

Ukongeza, kunzima ukugcina ukutya okunesithintelo. Uninzi lwabantu alunamatheli kukutya okuneekhalori ezisezantsi kakhulu ixesha elide, kwaye bagqibela ngokufumana kwakhona ubunzima obulahlekileyo.

Ijujisi inokuba yindlela elula yokunciphisa umzimba ngokukhawuleza, kodwa kuyabonakala ukuba iziphumo ezinokubakho empilweni zinokugqwesa izibonelelo zazo.

Ulunge ngokulandela ukutya okuzinzileyo okubandakanya ukutya okupheleleyo kunye neekhalori ezaneleyo zokugcina umzimba wakho usebenza ngokufanelekileyo.