Ngaba Ijusi eluhlaza iluncedo? Konke Okufuneka Ukwazi

Umxholo

• Yintoni ijusi eluhlaza?
• Izibonelelo zempilo ezinokubakho
• Izinto ezinokubakho ezantsi
• Phantsi kwifayibha
• Inganyusa iswekile yegazi
• Ngamana ungonzakalisa izintso zakho
• Ngaba kufuneka uqale ukusela ijusi eluhlaza?
• Umgca wezantsi

Ijusi eluhlaza yenye yezona zinto zinkulu kwezempilo nakwimpilo entle kule minyaka ilishumi idlulileyo.

Abantu abadumileyo, abaphembeleli bemithombo yeendaba kwezentlalo, ii-foodies, kunye neeblogger zempilo entle basela bonke-kwaye bathetha ngokusela- ijusi eluhlaza.

Abantu abathanda iijusi eluhlaza bathi esi siselo sinika izibonelelo ezininzi zempilo, kubandakanya ukuphucula ukutya, ukunciphisa umzimba, ukunciphisa ukudumba, kunye nokonyusa amajoni omzimba.

Nangona la mabango esenza ukuba kubonakale ngathi lukhetho olucacileyo, ijusi eluhlaza ikwanazo nezantsi.

Eli nqaku liphonononga yonke into oyifunayo malunga nejusi eluhlaza ukuze unqume ukuba uyongeze kwinkqubo yakho.

Yintoni ijusi eluhlaza?

Ijusi eluhlaza sisiselo esenziwe ngeencindi zemifuno eluhlaza.

Akukho iresiphi esemthethweni, kodwa izinto eziqhelekileyo zibandakanya iseleri, i-kale, i-chard yaseSwitzerland, isipinashi, ingqolowa yengqolowa, ikhukhamba, iparsley, kunye neminti.

Ngenxa yokuba ijusi eluhlaza ithambekele ekungcamleni krakra, uninzi lweendlela zokupheka zongeza iziqhamo ezincinci-ezinokuthi okanye zingabi luhlaza-ukuyithambisa kunye nokuphucula ukubonakala kwayo. Iziqhamo ezikhethiweyo ziquka iipulo, amajikijolo, i-kiwi, i-lemons, ii-oranges kunye ne-grapefruit.

Abona baseli bejusi eluhlaza abazinikeleyo bakhetha iijusi entsha, eyenziwe yasekhaya, kodwa ungayithenga nakwiivenkile ezikhethekileyo zejusi.

Iijusi zorhwebo eziluhlaza ziyafumaneka nazo, kodwa ezinye iindidi ziqulathe iswekile eyongeziweyo, ecutha ukuxinana kwezondlo zesiselo. Ukutya kakhulu iswekile ikwanxulunyaniswa neziphumo ezibi zempilo.

Ngapha koko, iijusi ezininzi eziluhlaza ezinebhotile azicociwanga. Le nkqubo ifudumeza ijusi ukubulala iintsholongwane ezinobungozi kwaye yandise ubomi beshelfini, kodwa inokonakalisa ezinye zezakhamzimba ezibuthatha ubushushu kunye nezityalo ezifumaneka kwijusi entsha ().

Ijusi eluhlaza yenziwa kwimifuno eyahlukeneyo eluhlaza kunye nemifuno. Iziqhamo zihlala zibandakanywa ukwenza mnandi imveliso yokugqibela.

Izibonelelo zempilo ezinokubakho

Ijusi eluhlaza ayithathi indawo yokutya okunesondlo kunye nokunempilo, kodwa ikwabelana ngezibonelelo ezininzi eziza nokutya iziqhamo kunye nemifuno.

Imifuno eluhlaza kunye neencindi zazo ziyimithombo ebalaseleyo yeevithamini, iiminerali kunye nezixhobo zezityalo eziluncedo. Umzekelo, i-Swiss chard kunye ne-kale zipakishwe iivithamini A kunye no-K, ngelixa ingca yengqolowa inika ivithamin C eninzi kunye nentsimbi (,,).

Uphando lubonisa ukuba ukutya imifuno eluhlaza okomhlaza yonke imihla kunokunceda ukunciphisa ukudumba, umngcipheko wesifo sentliziyo, kunye nomngcipheko wokuhla kwengqondo okunxulumene nobudala (,).

Kukho ubungqina bokuba iikhompawundi ezithile kwijusi entsha zinokusebenza njenge-prebiotic, ezondla kwaye zixhase ukukhula kweebhaktiriya eziluncedo ezihlala kwindawo yakho yokwetyisa (,,).

Ukuthatha rhoqo i-prebiotic intake kunxulunyaniswa nezibonelelo ezininzi, kubandakanya ukunciphisa ukuqhina, ukugcina ubunzima, kunye nokuphucula ukusebenza komzimba ().

Ngaphaya koko, abantu abaninzi bafumanisa ukuba ukusela imifuno kunye neziqhamo zabo yindlela elula nesebenzayo yokunyusa ukungenisa izondlo ().

Okokugqibela, abantu abathile, njengabo bathe benza utyando esiswini okanye emathunjini, banokuzuza kwijusi eluhlaza, njengoko kulula ukwetyisa. Kuba bantu, i-juicing lukhetho lwexeshana elifutshane ngexesha lokuchacha.

Thetha nomboneleli wakho wezempilo okanye ugqirha otya ukutya malunga nokujujiswa kwemeko ethile.

Ukutya rhoqo imifuno eluhlaza kunganciphisa ukuvuvukala, kunye nenkxaso yentliziyo kunye nengqondo. Ijusi entsha inokudlala indima ekukhuthazeni ukwetyisa okunempilo. Kwakhona, abantu abathile banokuxhamla kwi-juicing kwixesha elifutshane ngelixa bephilisa.

Izinto ezinokubakho ezantsi

Nangona ukusela isiselo esiluhlaza kuyindlela elungileyo yokunyusa ukungenisa kwakho izondlo ezahlukeneyo, kukho izithintelo ezininzi ekufuneka uziqwalasele ngaphambi kokuthenga.

Phantsi kwifayibha

Ukwenza ijuice kwisiqhamo okanye kwimifuno kususa uninzi lwefibre yayo ().

Ifayibha ibalulekile kukutya okusempilweni. Ukutya okwaneleyo kwefayibha kuxhasa impilo yentliziyo ngokunceda ukulawula uxinzelelo lwegazi, iswekile yegazi, kunye namanqanaba e-cholesterol. Inokuphinda iphazamise ukuphazamiseka okuthile kokugaya ukutya, njenge-asidi ye-asidi, i-diverticulitis, kunye nezilonda zamathumbu ().

IZiko lezoNyango licebisa ukuba bathathe yonke imihla iigram ezingama-25 zabafazi kunye neegram ezingama-38 emadodeni.

Ngenxa yokuba ijusi eluhlaza ayinayo ifayibha eninzi, akufuneki isetyenziselwe ukufaka i-veggie yakho okanye ukutya iziqhamo.

Ukuba ucinga ukongeza ijusi eluhlaza kwirejimeni yakho yempilo, ungalibali ukutya intabalala yemifuno neziqhamo ngokunjalo.

Inganyusa iswekile yegazi

Ukuba unesifo seswekile okanye enye imeko yonyango enegalelo kulawulo olubi lweeswekile egazini, iijusi zisenokungabi yeyona ilungileyo kuwe.

Ezi ziselo zihlala ziphantsi kwifayibha kunye neeprotheyini, izondlo ezibini ezixhasa iswekile yegazi elungeleleneyo (,).

Iijusi eziluhlaza ezenziwe kuphela ngemifuno ziphantsi kwii-carbs kwaye akunakulindeleka ukuba zichaphazele kakubi iswekile yegazi lakho. Nangona kunjalo, ukuba ukhetha ijusi yakho eluhlaza kunye neziqhamo, iswekile kwisiqhamo inokuba negalelo ekunyukeni okungafunekiyo kumanqanaba eswekile yegazi lakho.

Ungasinciphisa esi siphumo ngokudibanisa ijusi yakho kunye nesidlo okanye ukutya okubonelela ngefayibha kunye neeprotein, ezinje ngeeflakisi ezineeshizi, izinti zemifuno enesaladi yetyhuna, okanye i-oatmeal enobisi lwesityalo esingenashukela kunye nebhotolo yealmond.

Oko kwathethi, kuya kufuneka ulumke ngakumbi kwiijusi eziluhlaza ezithengiweyo, kuba ezi zinokupakisha iswekile. Jonga ileyibhile kwaye uqinisekise ukuba iziqhamo okanye iiveggies zezona zithako.

Unokujonga kwakhona iileyibhile zokutya iswekile eyongeziweyo, ekufuneka ingabikho. Oku kwahlukile “kwiishukela zizonke,” eziza kuthi zibangele iswekile yendalo efumaneka kwiziqhamo.

Ngamana ungonzakalisa izintso zakho

Ukusela ijusi eluhlaza ngokumodareyitha kunokunyusa ukungenisa kwakho izondlo ezininzi, kodwa okuninzi kunokubangela iziphumo ebezingalindelekanga ezibi.

Imifuno eluhlaza ngumthombo otyebileyo we-oxalic acid, okanye i-oxalate, ethathelwa ingqalelo njenge-antinutrient kuba ibophelela kwizimbiwa ekutyeni kwaye iyayeka ukugaya ukutya kwakho ekufunxeni.

Inani le-oxalates odla ngokulisebenzisa kwimifuno epheleleyo kukutya okunesondlo akunabungozi. Nangona kunjalo, iijusi eziluhlaza zihlala zinemithombo egxile kakhulu kwi-oxalate.

Ii-oxalates ezininzi kakhulu zingakhokelela kwiziphumo ezibi zempilo, kubandakanya amatye ezintso kunye nokusilela kwezintso ().

Iityala ezimbalwa zamva nje zokungaphumeleli kwezintso ziye zabangelwa kukutya kakhulu kwe-oxalate kwiijusi eziluhlaza kunye nee-smoothies ezibandakanyiweyo ekucoceni okanye kwiiprotokholi zokuzila (,).

Nangona ijusi ihlambulula, i-detoxes, kunye nokuzila ukutya yinto ethandwayo, ukuthembela kwijusi eluhlaza-okanye nayiphi na enye ijusi-njengomthombo wodwa wesondlo akudingeki kwaye ungonakalisa impilo yakho.

Ukuba ucwangcisa ukuquka ijusi eluhlaza ekutyeni kwakho, yidlale ikhuselekile ngokwenza ukumodareyitha kunye nokutya ukutya okunezakha-mzimba ezibandakanya iintlobo ezahlukeneyo zokutya.

Ijusi eluhlaza isempilweni xa isetyenziswe ngokumodareyitha kodwa iswele izakha mzimba ezibalulekileyo ezifana nefayibha. Ngaphezu koko, ukusela kakhulu kunokonakalisa iswekile yegazi kunye nokusebenza kwezintso.

Ngaba kufuneka uqale ukusela ijusi eluhlaza?

Nangona ijusi eluhlaza ihlala ithengiswa njengeyeza-yonke enegunya lokuphilisa elinqabileyo, ayikuniki nto ongenakufumana kuyo ngokutya imifuno neziqhamo.

Kananjalo, isiselo ikakhulu sigqithisile.

Oko kwathiwa, ingaba yinto enomsoco ekudleni kwakho nje ngokuba uyayisela ngokumodareyitha kwaye ungayisebenzisi indawo yonke imifuno kunye neziqhamo. Ngapha koko, unokufumanisa ukuba yindlela elula yokunyusa ukungenisa kwakho inani lezondlo.

Khawukhumbule nje ukuba ufunde iilebheli zokutya xa uthenga iintlobo ezithengiweyo ezivenkileni, njengoko zinokugcina iswekile eyongeziweyo. Ukuba unesifo seswekile okanye enye imeko yeswekile yegazi, unokufuna ukuzikhawulela kwabo banemifuno kuphela.

Okokugqibela, gcinani engqondweni ukuba aninakuxhomekeka kwijusi ukuhlangabezana nazo zonke iimfuno zesondlo somzimba wakho.

Ijusi eluhlaza ayinikezeli naziphi na izibonelelo ngaphaya kwezo zinxulunyaniswa nemveliso entsha. Nangona kunjalo, ukuba kuyanceda ukufumana izakhamzimba ezingakumbi ekutyeni kwakho, kukhuselekile kwaye kunempilo ngokumodareyitha.

Umgca wezantsi

Ijusi eluhlaza ikhutshwe kwimifuno eluhlaza njenge-kale, isipinashi kunye neseleri. Ezinye iijusi eziluhlaza zinokubandakanya iziqhamo.

Esi siselo singumthombo otyebileyo wezakhamzimba nezityalo ezixhasa impilo yentliziyo, ukwetyisa, kunye nokukhusela umzimba. Okwangoku, iyasilela kwifayibha kwaye inokuba negalelo kulawulo gwenxa lweswekile yegazi okanye imiba yezintso ukuba ityiwe kakhulu.

Ukuba usela ijusi eluhlaza, qiniseka ukuba uyamodareyitha ukutya kwakho kwaye uyifaka njengenxalenye yesondlo esifanelekileyo.