Imifuno emikhulu: Ngaba imifuno eluhlaza yimpilo?

Umxholo

• Yintoni umgubo wemifuno?
• Izondlo ziyahluka ngokusekwe kwizithako
• Isongezelelo ekufanele ukuba siqwalaselwe
• Ngamana unokunceda ukukhusela izifo ezingapheliyo
• Ngamana unokuphucula amandla akho
• Ezinye izibonelelo
• Ayithathi indawo yemifuno yonke
• Uyisebenzisa njani iPowder yeGreens
• Umgca osezantsi

Akukho mfihlo yokuba uninzi lwabantu alutyi ngokwaneleyo imifuno.

Imifuno yemifuno zizongezo zokutya eziyilelwe ukukunceda ukuba ufikelele kwimifuno oyincomayo yemihla ngemihla.

Iilebheli zemveliso zibanga ukuba i-powders eluhlaza inokuxhasa ukungakhuseleki komzimba wakho, amanqanaba amandla, ukukhutshwa emzimbeni kunye nokunye-kodwa ungazibuza ukuba ingaba isayensi iyazixhasa na ezi zibonelelo zichaziweyo.

Eli nqaku likuxelela ukuba ngaba umgubo we-greens usempilweni.

Yintoni umgubo wemifuno?

Imifuno yemifuno zizongezo zokutya onokuzixuba emanzini nakwezinye izinto ezilulwelo.

Bahlala benombala oluhlaza kwaye banokungcamla ingca encinci. Izithako zeswekile zendalo zihlala zongezwa ukuphucula incasa.

Imigubo yemifuno iqulethe i-25-40 okanye ngaphezulu izithako ezahlukileyo, ezahluka ngophawu. Oku kubandakanya (,):

• Imifuno eluhlaza: Isipinatshi, i-kale, ii-collards, iparsley
• Ingca yolwandle: Spirulina, chlorella, dulse, kelp
• Eminye imifuno: Broccoli, beet, iminqathe, iitumato, iklabishi eluhlaza
• Ingca: Ingca yebhali, ingca yengca, ingca ye-oat, ingca yealfalfa
• Iziqhamo eziphezulu ze-antioxidant: Iiblueberries, raspberries, goji kunye neacai berries
• Izicatshulwa ezinesondlo: Ukukhupha iti eluhlaza, ukukhupha imbewu yeediliya, isicatshulwa se-ginkgo biloba
• Iiprobiotic:ILactobacillus (L.) rhamnosus, L. acidophilus, IBifidobacterium lactis
• Izityalo ze-enzymes zokutya ezisekwe kwizityalo: Amylase, cellulase, lipase, papain, protease
• Amakhambi: I-basil engcwele, i-astragalus, i-echinacea, i-thistle yobisi
• Amakhowa: Isicatshulwa se-Maitake mushroom, isicatshulwa se-shiitake mushroom
• Iswekile yendalo: Ukukhupha igqabi likaStevia, ukukhupha iziqhamo zemonki
• Ifayibha eyongezelelweyo: Irayisi bran, inulin, ifayibha ifayibha

Imveliso esetyenzisiweyo kwezi zongezelelo zomile ngokubanzi emva koko zicolwe zibe ngumgubo. Ngenye indlela, ezinye izithako zinokujulwa, emva koko ziphelelwe ngamanzi emzimbeni, okanye izinto ezithile zokutya okupheleleyo zinokukhutshwa.

Umkhwa omtsha kukuhluma okanye ukubila izithako, ezonyusa amanqanaba eevithamini kwaye zincede ukuphula iikhompawundi ezinokuphazamisa ukufunxwa kwezimbiwa (,,).

Iifomula zihlala ziyi-vegan, kunye nokungaguquguquki kwemfuza kunye nezinto eziphilayo - kodwa jonga iileyibhile zemveliso kwezi nkcukacha.

Amaxabiso eepowder zegreen asukela kuma-22 ukuya kuma-99 eesenti okanye ngaphezulu nge-scoop (malunga ne-10 yeegram okanye iipuni ezimbini), kuxhomekeke kwizithako ezithile.

Nangona ukwenziwa kwempuphu eluhlaza kwahluka ngokwophawu, zihlala zenziwe kwimifuno enamagqabi eyomileyo kunye neminye imifuno, ulwandle, ingca, iziqhamo ezine-antioxidant ephezulu kunye nemifuno. Iiprobiotic kunye nee-enzyme zokugaya ukutya zihlala zongezwa ngokunjalo.

Izondlo ziyahluka ngokusekwe kwizithako

Kuba izithako zemifuno eluhlaza zahluka ngokwophawu, ixabiso lesondlo lihlala lihluka phakathi kweemveliso.

Ngokomndilili, i-scoop enye (iigram ezili-10 okanye amacephe amabini) emigubo yemifuno iqulethe ():

• Iikhalori: 40
• Amafutha: 0.5 grams
• Zizonke iikhabho 7 iigrem
• Ifayibha yokutya: 2 iigrem
• Iswekile: 1 gram
• Iprotheni: 2 iigrem
• Isodium: I-2% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin A (njenge beta-carotene): Iipesenti ezingama-80 ze-RDI
• Vitamin C: Iipesenti ezingama-80 ze-RDI
• Vitamin K: I-60% ye-RDI
• Ikhalsiyam: I-5% ye-RDI
• Intsimbi: I-20% ye-RDI
• Iodine: 100% ye-RDI
• Selenium: Iipesenti ezingama-70 ze-RDI
• IChromium: I-60% ye-RDI
• Potassium: I-5% ye-RDI

Iimpuphu zihlala ziphantsi kwekhalori, kodwa ukuzixuba nenye into ngaphandle kwamanzi kunokongeza iikhalori.

Imifuno yemifuno ayisoloko idwelisa umxholo wazo zonke iivithamini kunye neeminerali. Ngokuqhelekileyo azigqibekanga njenge-multivitamin kunye ne-mineral supplement.

Ngamanye amaxesha, imifuno eluhlaza yenziwa njengendawo yokutshintsha ukutya, eyenza imveliso igqibe ngokunezondlo nangaphezulu kwiikhalori.

Nangona ingabhaliswanga kwilebula, imifuno eluhlaza igcwele iipolyphenols kunye nezinye izityalo ezinemisebenzi yokulwa ne-antioxidant kunye ne-anti-inflammatory ().

I-powders yemifuno iphantsi kakhulu kwiikhalori kodwa iphezulu kwizimbiwa ezithile kunye neevithamini, kubandakanya i-selenium, iodine, i-chromium kunye neevithamini A, C kunye no-K, kunye nemixube yezityalo enemisebenzi yokulwa nokudumba.

Isongezelelo ekufanele ukuba siqwalaselwe

Izakhamzimba kunye nezityalo ezihlanganisiweyo kwimigubo yemifuno inokuxhasa impilo entle xa isetyenziswa ngokudibeneyo nokutya okunempilo kunye nendlela yokuphila.

Umzekelo, imifuno ye powders zihlala ziphezulu kwiivithamini A kunye no-C, ezinceda ukuxhasa ukusebenza komzimba (7, 8).

Ukongeza, iiprobiotiki ezongezwe kwimigubo ye powders inokuxhasa ukusebenza komzimba kunye nempilo yokwetyisa. Nangona kunjalo, ixabiso le-enzymes yokugaya esekwe kwizityalo ayiqinisekiswanga (,,).

Imifuno eluhlaza iye yavavanywa kwizifundo ezimbalwa ezincinci, kodwa iziphumo zinokwahluka ngophawu kunye nokwenziwa kokwenza.

Ukongeza, abavelisi bemveliso bahlala bexhasa ngezi zifundo, nto leyo eyonyusa umngcipheko wokhetho. Ke ngoko, kungcono ukugcina inqanaba elisempilweni lokuthandabuza.

Ngamana unokunceda ukukhusela izifo ezingapheliyo

Izenzo zokulwa ne-antioxidant kunye nokuchasana nokuvuvukala kwezihlanganisi zezityalo kwimifuno eluhlaza kunokunceda ukunciphisa umngcipheko wezifo ezingapheliyo.

Kwisifundo seeveki ezine kubantu abali-10 abasempilweni, iipunipoons ezimbini (iigram ezili-10) zemigubo eluhlaza ethathwe yonke imihla yehlisa amanqanaba egazi eeproteni ezonakaliswe nge-oxidative nge-30% ().

Ukuthintela ukonakala kwiiproteni zegazi njengee-enzymes kubalulekile, njengoko zisenza imisebenzi ekunceda ukukhusela kumhlaza nakwizifo ezingapheliyo ().

Kwesinye isifundo seentsuku ezingama-90 kubantu abangama-40 abanexinzelelo oluphezulu lwegazi, iipunipoli ezimbini (i-10 gram) yemigubo eluhlaza ethathwe yonke imihla yehla zombini i-systolic kunye ne-diastolic yegazi malunga ne-8%. Iqela lolawulo alibonanga phuculo ().

Okwangoku, kufuneka uphando olongezelelekileyo ukuqinisekisa ezi zibonelelo zinokubakho.

Ngamana unokuphucula amandla akho

Eminye imifuno ye powders ithi yonyusa amandla akho. Nangona kunjalo, zihlala ziphantsi kwiikhalori kwaye, ngenxa yoko, aziboneleli ngamandla amaninzi.

Nangona kunjalo, ezinye zezi powders zineekhompawundi ezinokukunceda uzive uphaphile kwaye unamandla, kubandakanya isicatshulwa seti eluhlaza, equlathe icaffeine kunye nemixube yezityalo exhasa ukutshiswa kweekhalori ().

Kwisifundo seenyanga ezintathu kuma-63 abasetyhini abasempilweni, abo bathatha icephe elinye (i-10 gram) yemigubo eluhlaza ene-tea eluhlaza ikhupha yonke imihla ichaze ukwanda kwamandla, ngelixa iqela le-placebo lingaxelanga lutshintsho ().

Okwangoku, sinye kuphela isifundo ekufuneka siphindaphindwe. Akuqinisekanga nokuba ingaba umgubo oluhlaza ngaphandle kokukhutshwa kweti eluhlaza unokubonelela ngezibonelelo ezifanayo.

Ezinye izibonelelo

Eminye imifuno ye-powders ibanga ukuba iyanceda ekunciphiseni i-detoxification kwaye yenza umzimba wakho ube ne-alkaline ngakumbi-ethetha phezulu kwinqanaba le-pH ye-zero ukuya kwi-14.

Nangona kunjalo, ukutya imifuno eluhlaza akuyi kuchaphazela i-pH yegazi lakho, elilawulwa ngumzimba wakho ngaphakathi kuluhlu olucekeceke lwe-7.35-7.45 ().

Kwelinye icala, umchamo wakho we-pH uyehla uhla kuluhlu olubanzi lwe-4.5-8.0. Ukutya imifuno kunye neminye imifuno kunokunyusa umchamo i-pH, ukuyenza ibe yi-alkaline ngakumbi (,,).

Abanye abaphandi bacingela ukuba ukonyuka okuncinci kumchamo wokuchama kunokunceda umzimba wakho ukuba ulahle ityhefu, enje ngezinambuzane ezibulala izinambuzane kunye nezinto ezingcolisayo. Nangona kunjalo, oku akufundiswanga kakuhle ebantwini (,,,).

Ukutya i-powders eluhlaza kungasayixhasa i-detoxification ngezinye iindlela. Umzekelo, xa isibindi sakho sikhupha iikhompawundi ezithile, zonakalisa iiradicals simahla. Imifuno eluhlaza ityebile kwii-antioxidants, ezinokukunceda ukulwa nezi radicals zasimahla (,,).

Imifuno yemifuno inokunyusa impilo yonke, ixhase ukusebenza komzimba kunye nokunceda ukunciphisa umngcipheko wezifo ezingapheliyo. Uphando olungakumbi luyafuneka ukuqinisekisa ezinye izibonelelo ezinokubakho, ezinje ngokwanda kwamandla kunye nokuchithwa kwetyhefu.

Ayithathi indawo yemifuno yonke

Ukutya iintlobo ngeentlobo zemifuno kunye nezinye iimveliso njengenxalenye yesondlo esisemgangathweni yeyona ndlela ifanelekileyo yokufezekisa ibhalansi yesondlo kunye nokuphepha ukugqitha kwaso nasiphi na isondlo ().

Kuzo zonke iintlobo zemifuno zikunika ukwaneliseka kokuhlafuna kwaye ziphezulu emanzini. Zombini ezi zinto zikhuthaza ukugcwala kwaye zinokunceda ukuthintela ukutya kakhulu. Kule meko, imifuno eluhlaza ayonelisi (,).

Ukongeza, i-powders eluhlaza isezantsi kwifayibha, ihlala inikezela nge-1-2 yeegram ngokusebenza, nangona ngamanye amaxesha ifayibha eyongezelelweyo yongezwa ().

Qaphela ukuba umgubo we-greens uphakame kakhulu ku-vitamin K. Le vithamini inxibelelana namayeza athile, kubandakanya ne-thinner yegazi. Ke ngoko, banokuphazamisa unyango (28).

Banokuqulatha ukungcoliseka okuyingozi, okufana nelothe kunye nezinye izinyithi ezinzima. Olunye uhlalutyo lweelebhu lufumene ukungcola kwiimveliso ezine ze-13 ezivavanyiweyo. Ngaphambi kokukhetha imveliso, jonga iwebhusayithi yenkampani ukuze ufumanise ukuba bayabuqinisekisa na ubunyulu.

Okokugqibela, eminye imifuno yemigubo ilumkisa ukuba abantwana, abakhulelweyo okanye amabele abancancisayo kunye nabantu abathatha amayeza akufuneki basebenzise imveliso. Zihlala ziqukethe imifuno kunye nezicatshulwa ezijolise kunokubangela umngcipheko okanye unxibelelwano.

Kukulungele ukuziqhelanisa nokuthetha nogqirha wakho ngaphambi kokuba uthathe nasiphi na isongezelelo esitsha - imifuno yemifuno ayikho ngaphandle.

Iinguqulelo ezipheleleyo zemifuno kunye nezinye iimveliso zilungele ukwanelisa indlala, ukufumana ibhalansi yezakha mzimba kunye nokunciphisa ukubonakaliswa kwakho kukungcola okunokuba yingozi.

Uyisebenzisa njani iPowder yeGreens

Ukufumana iziphumo ezilungileyo, landela imiyalelo kwi-canister ye-powder eluhlaza oyithengayo.

Kuqhelekileyo ukuxubusha umgubo emanzini, ijusi, ubisi okanye izinto zobisi ezithatha indawo kunye ne-smoothies.

Ukhuseleko lokutya, yenza ifriji kuyo yonke imifuno eluhlaza ukuba ungazityi zisuka.

Ukuba ukhetha ukungaseli umgubo wakho ohlaza, unga:

• Yongeza kumaqanda aqhekezayo okanye i-omelet
• Bafafaze kwimifuno eyosiweyo
• Hlanganisa nokugqoka isaladi
• Zibeke kwisitya semifuno
• Yongeza kwisobho

Nangona kunjalo, xa ushushu kwimifuno eluhlaza, unganciphisa okanye ulahle ezinye zezondlo, kubandakanya ivithamin C kunye neeprobiotic.

Ukuba ukutya kwemifuno yakho kuyehla xa useluhambeni, cinga ngokuthatha umgubo eluhlaza ukuze uncede ugcine isondlo sakho.

Eyona ndlela ixhaphakileyo yokusebenzisa imifuno eluhlaza kukuzifaka emanzini, kwijusi okanye kwezinye iziselo. Unokongeza kubo kwiiresiphi.

Umgca osezantsi

Imifuno yemifuno zizongezo ezenziwe kwimifuno, imifuno, ulwandle, iiprobiotic, ii-enzymes zokugaya kunye nokunye.

Banokunyusa ukungakhuseleki kunye nokunciphisa umngcipheko wezifo ezingapheliyo, kodwa iziphumo zinokwahluka ngokusekwe kwizithako. Izifundo kwezi mveliso zinomda kwaye, nangona zinesondlo, akufuneki zithathe indawo yokutya okupheleleyo.

Kuya kufuneka utye imifuno emitsha emitsha, eminye imifuno kunye nokutya okunempilo okunezinto ezahlukeneyo.