Ngaba Ijusi yeziqhamo ayinampilo njengeSoda eneSoda?

Umxholo

• Zombini zineswekile eninzi
• Zombini zinokukhokelela ekuzuzeni ubunzima
• Ijusi yeziqhamo ityebile kwizakhamzimba
• Umgca wezantsi

Ijusi yesiqhamo ibonwa njengempilo kwaye iphezulu kakhulu kuneswekile yesoda.

Imibutho emininzi yezempilo ikhuphe iingxelo ezisemthethweni ezikhuthaza abantu ukuba banciphise ukutya kwabo iziselo ezineswekile, kwaye amazwe aliqela sele efikile ekuphumezeni irhafu kwisoda eneswekile (,).

Nangona kunjalo, abanye abantu bacebisa ukuba ijusi ayinempilo njengoko yenziwe kwaye iyingozi kwimpilo yakho njengesoda eneswekile.

Eli nqaku livavanya ubungqina benzululwazi bamva nje ukuthelekisa incindi yeziqhamo kunye nesoda.

Zombini zineswekile eninzi

Esinye sezizathu eziphambili zokuba abanye abantu baqwalasele incindi yeziqhamo njengengafunekiyo njengesoda eneswekile ngumxholo weswekile kwezi ziselo.

Zombini iisoda kunye ne-100% yejusi yeziqhamo epakisha malunga neekhalori ezili-110 kunye ne-20-26 yeeswekile kwityu nganye (240 ml) (,).

Uphando luhlala lubonisa unxibelelwano phakathi kweziselo ezineswekile kunye nomngcipheko ophezulu wokugula, njengohlobo lwe-2 yeswekile, isifo se-metabolic, uxinzelelo lwegazi, kunye nesifo sentliziyo, kunye nomngcipheko ophezulu wokufa ngaphambi kwexesha (,,,,).

Ngenxa yokuqulathwe kwiswekile efanayo, abanye abantu baqalisile ukudibanisa iijusi kunye nesoda kunye, becebisa ukuba kufanelekile ukuthintelwa kwinqanaba elilinganayo. Nangona kunjalo, isoda kunye nejusi akunakulindeleka ukuba zichaphazele impilo yakho ngeendlela ezifanayo ().

Umzekelo, isoda ithambekele ekwandiseni umngcipheko wesifo ngendlela exhomekeke kwidosi. Oku kuthetha ukuba okukhona usela isoda, kokukhona umngcipheko wesifo sakho usiba mkhulu - nokuba usela nje izixa ezincinane.

Kwelinye icala, ukusela isixa esincinci sejusi -ngaphantsi kwe-5 yezigidi (i-150 ml) ngemini-kunokunciphisa umngcipheko weemeko ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo. Kukungena okuphezulu kuphela okubonakala kuyingozi kwimpilo yakho ().

Oko kwathethi, izibonelelo zempilo zejusi zisebenza kuphela kwi-100% yejusi yeziqhamo- hayi kwiziselo ezineswekile.

Ijusi yeziqhamo kunye nesoda ziqulathe izixa ezifanayo zeswekile. Okwangoku, isoda inokuba yingozi kwimpilo yakho, nokuba ungatya malini na, kanti incindi yeziqhamo inokwandisa umngcipheko wezifo xa usele izixa ezikhulu.

Zombini zinokukhokelela ekuzuzeni ubunzima

Zombini iziqhamo zeziqhamo kunye nesoda eneswekile zinokunyusa umngcipheko wokufumana ubunzima.

Kungenxa yokuba zombini zizityebi kwiikhalori kodwa ziphantsi kwifayibha, isondlo esinceda ukunciphisa indlala kunye nokukhuthaza iimvakalelo zokugcwala (,,).

Yiyo loo nto iikhalori ezityiweyo kwisoda okanye ijusi yeziqhamo akunakulindeleka ukuba zikugcwalise ngokulinganayo nenani elilinganayo leekhalori ezisetyenziswe kukutya okunefayibha elinomlinganiselo ofanayo weswekile, njengesiqwenga sesiqhamo ().

Kwakhona, ukusela iikhalori zakho-kunokuba uzitye-kunokunyusa umngcipheko wokufumana ubunzima. Iingcali zikholelwa ukuba oku kunokwenzeka kuba uninzi lwabantu alubuyiseli ezi khalori zolwelo ngokutya iikhalori ezimbalwa kwezinye izinto zokutya-ngaphandle kokuba benza umzamo wokuqonda (,).

Oko kwathiwa, kuphela iikhalori ezigqithisileyo ezikhokelela ekuzuzeni ubunzima. Ke ngoko, kubalulekile ukuba ukhankanye ukuba ukusebenzisa izixa ezincinane zotywala eziqulathe ikhalori ngekhe kukhokelele ekuzuzeni ubunzima kuninzi lwabantu.

Ijusi yeziqhamo kunye nesoda zityebile kwiikhalori kodwa zisezantsi kwifayibha, nto leyo eyenza ukuba ingabinandlela efanelekileyo yokunciphisa indlala kunye nokugcina ugcwele. Banokukhokelela ekutyeni okungaphezulu kwekhalori, ukuqhubela phambili nokukhuthaza ukuzuza ubunzima.

Ijusi yeziqhamo ityebile kwizakhamzimba

Ijusi yeziqhamo iqulethe iivithamini, iiminerali, kunye nezinto eziyingenelo ezineswekile yesoda ngokungekhoyo ().

Ngokuchasene nenkolelo edumileyo, i-1/2 indebe (i-120 ml) yejusi yeziqhamo ityebile kakhulu kuninzi lweevithamini kunye neeminerals, kubandakanya i-iron, i-potassium, i-magnesium, kunye ne-B iivithamini, njengesiqhamo esitsha esitsha (,,).

Gcina ukhumbula ukuba uninzi lwezakhamzimba luyehla ngokuhamba kwexesha. Ke ngoko, ijusi esandula ukufakwa kusenokwenzeka ukuba inezinga eliphezulu leevithamini kunye nezamaminerali kunezinye iintlobo zejusi. Okwangoku, zonke i-100% zejusi zinamanqanaba ezondlo aphezulu kunesoda eneswekile.

Ijusi yeziqhamo ngokufanayo iqulethe izithako eziluncedo zezityalo, ezinje ngecarotenoids, polyphenols, kunye ne flavonoids, ezinokunceda ekunciphiseni iiradicals zasimahla kunye nokunciphisa umngcipheko wesifo (,,,).

Oku kungachaza ukuba kutheni iintlobo ngeentlobo zeencindi zeziqhamo zinxulunyaniswa nezibonelelo zezempilo, ukusukela ekuphuculweni kokuzikhusela komzimba nokusebenza kwengqondo ukuthoba ukudumba, uxinzelelo lwegazi, kunye ne-LDL (embi) amanqanaba e-cholesterol (,,,,).

Nangona kunjalo, ezi zibonelelo ziya kufezekiswa ngcono xa incindi yeziqhamo isetyenziswa ukuya kuthi ga kwi-5 yeetawusi (150 ml) ngosuku ().

Ijusi yeziqhamo ityebile kwiivithamini, iiminerali, kunye nezihlanganisi zezityalo eziluncedo ezingenasoda. Ukutya rhoqo izixa ezincinci zejusi kunxulunyaniswe nezibonelelo ezahlukeneyo zempilo.

Umgca wezantsi

Ijusi yeziqhamo kunye nesoda eneswekile ziyafana kwezinye iinkalo kodwa zahluke kakhulu kwezinye.

Zombini ziphantsi kwifayibha kunye nemithombo yeswekile kunye neekhalori ezingamanzi. Xa zigqitywe ngesixa esikhulu, zombini zidityaniswe nomngcipheko okhulayo wokutyeba kakhulu kunye nokugula, njengohlobo lweswekile 2 kunye nesifo sentliziyo.

Nangona kunjalo, ngokungafaniyo nesoda eneswekile, incindi yeziqhamo iqulethe iivithamini ezahlukeneyo, iiminerali, kunye nezinto ezincedayo kwizityalo ezikukhusela kwizifo.

Ke ngoko, xa isetyenziswa ngesixa esincinci, incindi yeziqhamo ihlala iyimpumelelo ecacileyo.