I-Karela Juice: Isondlo, izibonelelo, kunye nendlela yokwenza ngayo

Umxholo

• Yintoni iijerla juice?
• Ulwazi ngesondlo
• Izibonelelo zempilo zejusi ye karela
• Unokunceda ukunciphisa amanqanaba eswekile yegazi
• Ngamana unokukhuthaza impilo yolusu
• Ezinye izibonelelo zempilo ezinokubakho
• Ukuhla kwejusi ye karela
• Uyenza njani ijusi ye karela
• Ijusi kaKarela
• Izithako
• Imikhombandlela
• Umgca wezantsi

Ijusi yaseKarela sisiselo esenziwe ngesiqhamo esikrwada esikrwada esibizwa ngokuba yimelon ekrakra.

Njengoko igama lisitsho, iziqhamo kunye nejusi yazo inencasa ekrakra abanye abayifumenanga ingathandeki.

Nangona kunjalo, ijusi ye-karela ifumene ukuthandwa zizibonelelo zayo ezininzi zezempilo, ezibandakanya uxinzelelo lwegazi olusezantsi kunye nokuphucula impilo yolusu.

Eli nqaku liphonononga yonke into ofuna ukuyifumana malunga nejusi ye-karela, kubandakanya ulwazi malunga nesondlo, izibonelelo ezinokubakho kwezempilo, kunye nendlela yokwenza ngayo.

Yintoni iijerla juice?

Ijusi yeKarela yenziwa ngesiqhamo esibizwa ngokuba yimelon ekrakra, okanye Momordica charantia. Ithatha igama layo kwiinguqulelo ze "melon ekrakra" kwiilwimi zaseIndiya.

Esi siqhamo sinezikhumba ezirhabaxa, kwaye sinamaqhuqhuva kwaye sinokufumaneka kwiintlobo ezimbini - i-China kunye ne-Indian melon (1).

Uhlobo lwaseTshayina lukhula lube ziisentimitha eziphantse zibe zi-20 (malunga neesentimitha ezingama-20) kwaye lunombala oluhlaza-mthubi. Ulusu lwayo lunamaqhuma agudileyo, anjengentsumpa.

Iindidi zaseIndiya zincinci malunga neesentimitha ezi-10 (malunga neesentimitha ezili-10) ezineencam ezitsolo, ulusu olucekeceke, kunye nombala oluhlaza-mnyama.

Zombini zinenyama emhlophe ngaphakathi ethi ikhule ibe krakra xa isiqhamo sivuthwa. Zonke iintlobo zingasetyenziselwa ukwenza ijusi ye karela.

Ukwenza ijusi ye karela, landela iresiphi engezantsi. Kubandakanya ukudibanisa imelon ekrwada ekrakra kunye namanzi. Abanye abantu bafumanisa ukuba ukongeza isuntswana leetyuwa kunye nokucinezela incindi yelamuni kuyenza ibe nencasa ngakumbi.

Esi siqhamo sisithako esiqhelekileyo kwiivenkile zokutyela ezisuka kwimimandla efudumeleyo enjengeCaribbean, iAfrika, uMzantsi mpuma weAsia kunye ne China. Ijusi yayo ikwayitoni yezempilo eyaziwayo kwezi kunye nakwezinye iindawo zehlabathi.

Ijusi kaKarela yenziwa ngokudibanisa iziqhamo ezikrakra zemelon kunye namanzi. Isiqhamo ngokwaso sinenkangeleko eyahlukileyo kunye nencasa ebukhali. Zimbini iintlobo eziphambili zemelon ekrakra, zombini enokusetyenziselwa ukwenza ijusi ye karela.

Ulwazi ngesondlo

Ijusi yeKarela igcwele izondlo ezininzi ezibalulekileyo. Umzekelo, ukudibanisa ikomityi enye (i-93 yeigram) yemelon ekrwada ekrakra kunye ne-1/2 yekomityi (118 ml) yamanzi acociweyo aya kuzisa izondlo ()

• Iikhalori: 16
• IiCarbs: 3.4 iigrem
• Ifayibha: 2.6 iigram
• Iprotheni: 0.9 iigrem
• Amafutha: 0.2 iigrem
• Vitamin C: Iipesenti ezingama-95 zeReferensi yokuSebenzisa iMihla ngemihla (i-RDI)
• Umntu: I-17% ye-RDI
• Zinc: I-10% ye-RDI
• Potassium: I-6% ye-RDI
• Intsimbi: I-5% ye-RDI
• Vitamin A: I-4% ye-RDI
• Isodium: 0 mg

Ijusi yeKarela ibonelela ngesixa esaneleyo sevithamini C, isibulala-zintsholongwane esidlala indima ekukhuthazeni ukhuseleko, impilo yengqondo kunye nokuphilisa izicubu (,).

Ikwangumthombo omkhulu we-provitamin A. Le yinto umzimba wakho ojika uyi-vitamin A, enceda ngamehlo kunye nempilo yolusu ().

Ngaphezulu, ikomityi enye ye-1 (93 gram) yemelon ekrakra oyidibileyo kwijusi yakho ibonelela malunga ne-8% yefayibha yakho yemihla ngemihla kufuneka ixhase ukwetyisa okunempilo. Ifayibha yokutya inokukunceda ukulawula iswekile esegazini lakho ().

Ijusi kaKarela ibonelela ngezakha mzimba ezibalulekileyo, kunye neekhalori ezincinci kunye neecarbs. Ngumthombo omkhulu weprovitamin A kunye nevithamin C.

Izibonelelo zempilo zejusi ye karela

Izibonelelo zejusi ye-karela zihamba ngaphaya kweprofayili yesondlo.

Kudala isetyenziselwe ukusetyenziswa kwayo kwaye ibandakanywa kuninzi lwezinto ezingezizo ezaseNtshona, ezinje ngeAyurveda kunye nonyango lwesiTshayina (7).

Unokunceda ukunciphisa amanqanaba eswekile yegazi

Izifundo ezininzi zibonise ukuba ijusi ye-karela inokunceda ukulawula amanqanaba eswekile yegazi.

Inezinto ezintathu eziphambili eziye zaboniswa zineepropathi zokunciphisa iswekile- i-polypeptide-p, charantin kunye ne-vicine (8,).

I-Polypeptide-p kucingelwa ukuba isebenza ngendlela efana nale ye-insulin, ihomoni ebalulekileyo enceda ukulawula iswekile yegazi ngokuququzelela ukufunxwa kweswekile egazini lakho kwiiseli nakwizicubu ().

I-Charantin kunye ne-vicine zombini zibonisiwe ukunciphisa iswekile yegazi ngokunjalo. Nangona kunjalo, okwangoku akucaci ncam ukuba oku kusebenza njani emzimbeni wakho (,).

Ngaphezulu, ezinye iikhompawundi kwiijusi ye-karela zinokunceda ukukhusela kunye nokuhlaziya iiseli kwipancreas yakho, ilungu elijongene nokukhupha i-insulin ().

Olunye uphononongo lunike abantu abangama-24 iigram ezingama-2 ze-melon extract okanye i-placebo yonke imihla kangangeentsuku ezingama-90. Abo bathathe i-melon extract ekrakra bafumana amanqanaba ancitshisiweyo e-hemoglobin A1c (HbA1c), isalathiso samanqanaba eswekile yegazi yexesha elide (11).

Amanqanaba asezantsi e-HbA1c abonisa ulawulo olungcono lweswekile yegazi kunye nomngcipheko wokunciphisa isifo seswekile (12).

Ngelixa ezi ziphumo zithembisa, izifundo ezikhulu ziyafuneka ukumisela ngokuthe ngqo ukuba imelon ekrakra okanye ijusi yayo ingasetyenziselwa ukunceda ukulawula amanqanaba eswekile yegazi.

Ngamana unokukhuthaza impilo yolusu

Ijusi kaKarela ikwasetyenziswa kwihlabathi liphela njengoncedo lobuhle. Abaninzi bakholelwa ukuba kunokunceda ukukhulisa ukukhanya kwesikhumba sakho.

Ijusi yeKarela ngumthombo otyebileyo wee-antioxidants, kubandakanya i-vitamin C kunye ne-provitamin A, zombini ezi zinto zibalulekile kulusu olusempilweni kunye nokupholisa amanxeba (1).

Kwisifundo esinye, iigundane ezazinyangwe ngokunyanga nge-melon extract zanamava okuphulukana nenxeba ngokukhawuleza. Esi siphumo sabonwa nakwiigundane ezinesifo seswekile (13).

Kwiindlela ezingezizo zaseNtshona zonyango, ijusi ye-karela isetyenziselwe ukulawula iimpawu ze-psoriasis, i-eczema kunye nezilonda. Nangona kunjalo, ezi zicelo kufuneka ziphononongwe ngokusesikweni kwizifundo zabantu (14, 15).

Ngelixa i-melon ekrakra kunye nejusi yayo inembali ende kumayeza esintu, uphando oluninzi luyafuneka ukumisela ukuba zinokuchaphazela njani impilo yolusu.

Ezinye izibonelelo zempilo ezinokubakho

Ijusi yaseKarela inokunika ezinye izibonelelo zempilo, kubandakanya ukunceda ukunciphisa umzimba.

Olunye uphononongo lufumanise ukuba xa abathathi-nxaxheba abangama-42 banikwa i-4.8 yeegramu zemelon ekrakrayo yemihla ngemihla, baphulukana namafutha amaninzi esiswini. Emva kweeveki ezisixhenxe, babephulukene nomyinge weesentimitha eziyi-1.3 ukusuka esinqeni sabo ().

Ngelixa olu phononongo lwalungenakukwazi ukumisela oyena nobangela wokulahleka kobunzima, kuyacaca ukuba kutheni ijusi ye-karela inokuba longezo olukhulu kwirejimeni yelahleko. Iphezulu kwi-fiber, i-calories ephantsi, kunye ne-hydrating.

Olu dibana lunokukunceda uzive ugcwele ixesha elide, njengoko ifayibha ihamba kwindlela yakho yokugaya ngokucothayo kunee-carbs ezilula ().

Ngenxa yokuba igcina indlala isengxakini, inokukugcina ungatyi ukutya okuphezulu kwiikhalori kunye nezondlo ezisezantsi.

Ngapha koko, ezinye ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba ezinye zeencindi ze karela zinokuba neempawu zokulwa nomhlaza (14,, 17,).

Okokugqibela, obunye ubungqina obuvela kwizifundo zezilwanyana bubonisa ukuba ijusi ye-karela inokunyusa i-HDL (elungileyo) ye-cholesterol, kunye nokunciphisa i-LDL (embi) ye-cholesterol kunye nenqanaba elipheleleyo le-triglyceride (1,).

Ijusi yaseKarela inokubonelela ngezibonelelo ezininzi ezithandekayo zempilo, kubandakanya ukunciphisa amanqanaba eswekile yegazi kunye nokunyusa impilo yolusu. Uphando oluthe kratya luyafuneka ukumisela ukuba inganceda ukunciphisa amafutha esiswini.

Ukuhla kwejusi ye karela

Ngelixa abanye abantu befumana ijusi ye-karela emnandi, abanye banokufumana incasa yayo ekrakra ingathandeki.

Ukongeza, kunokuba kungakulungelanga ukusela kakhulu le ncindi, kuba ukwenza njalo kungakhokelela kwiziphumo ezibi ezinje ngesisu, urhudo, kunye nesisu esibuhlungu. Nangona kunjalo, abukho ubungqina benzululwazi obaneleyo bokuchonga ukuba kukhuseleke kangakanani ukusebenzisa ().

Ngaphezu koko, kuba iziphumo zaso zexesha elide azaziwa, isenokungabi yeyomntu wonke.

Ngenxa yempembelelo yayo kwiswekile yegazi, abantu abanesifo seswekile kunye nabo bathatha amayeza kufuneka banxibelelane nomboneleli wabo wezempilo ngaphambi kokuqala irejimeni yejusi ye-karela ().

Ukuqhubela phambili, ukukhupha i-melon okukrakra kunokuchaphazela inkqubo yakho ye-endocrine, elawula iihomoni kunye nokuzala kwakhona. Ngesi sizathu, abasetyhini abakhulelweyo okanye abancancisayo kufuneka bathethe nomboneleli wabo wezempilo ngaphambi kokuba bongeze ijusi ye-karela kwinkqubo yabo yemihla ngemihla (21).

Ijusi yaseKarela ikhuselekile kuninzi xa isetyenziswe ngokumodareyitha, kodwa abo banesifo seswekile, bathatha amayeza, okanye bakhulelwe okanye bancancisa kufuneka babonisane nabanikezeli babo bezempilo.

Uyenza njani ijusi ye karela

Unokwenza ngokulula ijusi ye-karela ekhaya. Into oyifunayo yimelon ekrwada ekrakra, iblender okanye ijusi kunye namanzi.

Khetha iivatala ezikrakra ezinkulu ngakumbi, kwaye uphephe ezo zi-riper, ngombala o-orenji kancinci okanye obomvu. Ukwenza njalo kuya kukunceda ukunqanda incasa erhabaxa ngokubanzi enxulunyaniswa nesiqhamo.

Ukunceda unciphise ukungcamla, unokuntywila kwinyumoni enomuncu emanzini kunye nejusi yelamuni kangangemizuzu engama-30 ngaphambi kokuyixuba.

Ijusi kaKarela

Izithako

• 1 ivatala ekrakra
• amanzi okanye enye incindi
• ijusi yelamuni, ityuwa, okanye ubusi (ukhetho)

Imikhombandlela

1. Hlamba i-melon ekrakra phantsi kwamanzi abandayo.
2. Beka kwibhodi yokusika kwaye usike isiphelo ngasinye (akukho mfuneko yokuyixobula).
3. Sika i-melon ngapha nangapha. Kuya kufuneka ngoku ube neziqwenga ezine.
4. Khupha imbewu kwiqhekeza ngalinye usebenzisa icephe kwaye uzilahle.
5. Beka inyama eluhlaza eluhlaza esecaleni kwibhodi yokusika. Ziceba zibe ngamaqhekeza aphakathi.
6. Yongeza amanzi kwi-blender ukulingana malunga nenxalenye enye yamanzi kwiindawo ezimbini ze-melon ekrakra. Unokuhlengahlengisa le milinganiselo kwinketho yakho, kwaye unokutshintsha amanzi ngolunye uhlobo lwejusi, ukuba uyafuna.
7. Yongeza iziqwenga zemelon ekrakra kwi-blender. Unokongeza amathontsi ambalwa ejusi yelamuni kunye ne-1/2 yethispuni (5 ml) yobusi okanye ityuwa yokungcamla. Hlanganisa kude kube lula.
8. Thela i-strainer yocingo ukuze ucofe iziqhamo. Cinezela icephe lomthi ngaphezulu kwezinto eziqinileyo ukuze ucofe ijusi kangangoko. Khonza kwangoko okanye ubande.

Ukuba unayo i-juicer, ungayisebenzisa endaweni ye-blender. Yongeza nje amanzi ekugqibeleni kwaye utsiba inyathelo lokucinezela eziqinileyo.

Unokudibanisa ezinye izithako kwijusi yakho ye-karela nayo. Iapile eluhlaza, ikhukhamba, ijinja, ipayina, kunye namaqunube zizinto zonke ezithandwayo.

Unokwenza ijusi ye-karela ngokulula ekhaya usebenzisa i-blender okanye i-juicer. Ukuba incasa yayo ekrakra yinkxalabo, khetha iivatala ezikrakra ezikhulu kwaye eziluhlaza.

Umgca wezantsi

Ijusi yaseKarela isondlo kakhulu kwaye inxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukuphucula impilo yolusu kunye nolawulo lweswekile egazini.

Ngenxa yokuba yenziwe nge-melon ekrakra, kunokuba yinto efumanekayo. Xa usenza ijusi ekhaya, ungazama ukongeza ezinye iziqhamo kunye nemifuno ukunciphisa incasa yayo ebukhali.

Nangona uphando oluninzi malunga neenzuzo zezempilo zejusi ze-juice zifunekayo, kunokuhambisa izondlo ezininzi eziphambili kwaye kunokukunceda ukuphucula impilo yakho xa usetyenziswe ngokumodareyitha.