Ngaba Ijusi yetumato ilungile kuwe? Izibonelelo kunye neephantsi

Umxholo

• Inesondlo kakhulu
• Phezulu kwii-Antioxidants
• Ngamana unokunciphisa ubungozi beZifo eziNgapheliyo
• Ngamana unokuphucula izinto ezinobungozi besifo sentliziyo
• Ngamana unokuzikhusela ngokuchasene noMhlaza othile
• Iindawo ezinokubakho ezantsi
• Ngaba ufanele uyisele iJuice yetumato?
• Uyenza njani iJusi yakho yeTatato
• Umgca osezantsi

Ijusi yetumato sisiselo esidumileyo esinika iintlobo ngeentlobo zeevithamini, iiminerali, kunye nee-antioxidants ezinamandla (1).

Ityebile ngokukodwa kwi-lycopene, i-antioxidant enamandla enezibonelelo zempilo ezinomtsalane.

Nangona kunjalo, abanye bakholelwa ukuba ijusi yetumato isenokungabi sempilweni njengeetamati ezipheleleyo ngenxa yomxholo wesodiyam ephezulu ofumaneka kwiimveliso ezithile.

Eli nqaku lixoxa ngezibonelelo ezinokubakho kwezempilo kunye nokuhla kwejusi yetumato.

Inesondlo kakhulu

Ijusi yetumato sisiselo esidumileyo, esenziwe ngejusi yetamati entsha.

Nangona ungathenga ijusi yetamato emsulwa, iimveliso ezininzi ezithandwayo- ezinje nge-V8- zidibanise kunye nejusi yeminye imifuno enje nge celery, iminqathe kunye ne beet.

Nalu ulwazi lwesondlo sekomityi enye (240 ml) ye-100% yejusi yetumato enkonkxiweyo ():

• Iikhalori: 41
• Iprotheni: 2 iigrem
• Ifayibha: 2 iigrem
• Vitamin A: Iipesenti ezingama-22 zeXabiso lemihla ngemihla (DV)
• Vitamin C: Iipesenti ezingama-74 ze-DV
• Vitamin K: I-7% ye-DV
• I-thiamine (i-vitamin B1): I-8% ye-DV
• I-Niacin (ivithamini B3): I-8% ye-DV
• IPyridoxine (ivithamini B6): I-13% ye-DV
• Ifom (ivithamini B9): I-12% ye-DV
• Magnesium: I-7% ye-DV
• Potassium: I-16% ye-DV
• Ibhrasi: I-7% ye-DV
• Imanganizi: I-9% ye-DV

Njengoko ubona, ijusi yetumato inesondlo kakhulu kwaye ipakisha kwiivithamini kunye neeminerals ezininzi ezibalulekileyo.

Umzekelo, ukusela nje ikomityi enye (240 ml) yejusi yetumato kuphantse kugubungele iimfuno zakho zemihla ngemihla zikavithamini C kwaye kuzalisekise iipesenti ezingama-22 zeemfuno zakho zevithamini A ngohlobo lwealpha- kunye ne-beta-carotenoids.

IiCarotenoids zii-pigments eziguqulwa zibe yi-vitamin A emzimbeni wakho ().

Le vithamini ibalulekile kumbono osempilweni kunye nokugcinwa kwezicubu.

Ezi carotenoids aziguqulwa zibe yivithamin A kuphela kodwa zikwasebenza njengeeantioxidants, zikhusela iiseli zakho kumonakalo obangelwe ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals.

Umonakalo omkhulu wasimahla unxulunyaniswe neemeko ezingapheliyo njengesifo sentliziyo kwaye kukholelwa ukuba idlala indima kwinkqubo yokuguga (,).

Ukongeza, ijusi yetumato ilayishwe nge-magnesium kunye ne-potassium- ezimbini izimbiwa ezibalulekile kwimpilo yentliziyo (,).

Ikwangumthombo ogqwesileyo weevithamini ze-B, kubandakanya ifolthi kunye nevithamini B6, ezibalulekileyo kwimetabolism yakho kunye neminye imisebenzi emininzi (, 9).

Ijusi yetamatisi iphezulu kwiivithamini kunye neeminerals ezininzi ezibalulekileyo kwimpilo yakho, kubandakanya ivithamini C, ivithamini A, iivithamini B, i-potassium kunye nemagnesium.

Phezulu kwii-Antioxidants

Ijusi yetamatisi ngumthombo ojolise kwii-antioxidants ezinamandla njenge-lycopene, isityalo se-carotenoid pigment esiye sanxulunyaniswa nezibonelelo zezempilo.

Ngapha koko, abantu baseMelika bafumana ngaphezulu kwe-80% ye-lycopene yabo kwiitumato kunye neemveliso ezinjengejusi yetumato ().

I-Lycopene ikhusela iiseli zakho kumonakalo omkhulu wasimahla, ngaloo ndlela kunciphisa ukudumba emzimbeni wakho (11).

Izifundo ezininzi zibonise ukuba ukusela i-lycopene esisityebi sejusi yetumato kunefuthe elihle kwimpilo yakho-ngakumbi ngokunciphisa ukudumba.

Umzekelo, isifundo seenyanga ezi-2 kwabasetyhini abangama-30 bafumanisa ukuba abo basela i-1.2 yeekomityi (280 ml) yejusi yetumato yonke imihla- ene-32.5 mg ye-lycopene -yehlise kakhulu kumanqanaba egazi eeprotein ezivuthayo ezibizwa ngokuba ziiadipokines.

Ngaphezu, abafazi bafumana ukwanda okubonakalayo kumanqanaba egazi e-lycopene kunye nokunciphisa okubonakalayo kwi-cholesterol kunye nokujikeleza kwesinqe (12).

Olunye uphononongo lwabasetyhini abangama-106 abatyebe kakhulu baqaphela ukuba ukusela iikomityi eziyi-1.4 (330 ml) yejusi yetumato yonke imihla kangangeentsuku ezingama-20 kunciphise kakhulu ukumakisha, njenge-interleukin 8 (IL-8) kunye ne-tumor necrosis factor alpha (TNF-α), xa kuthelekiswa iqela lolawulo (13).

Ukongeza, uphononongo lweeveki ezi-5 kubantu abali-15 lubonise ukuba abathathi-nxaxheba basela iikomityi ze-0.6 (150 ml) yejusi yetumato ngemini-elingana ne-15 mg ye-lycopene -yanciphise kakhulu amanqanaba e-serum ye-8-Oxo-2'-deoxyguanosine (8 -oxodG) emva kokuzilolonga kakhulu ().

I-8-oxodG luphawu lomonakalo we-DNA obangelwa zii-radicals zasimahla. Amanqanaba aphezulu alo mmakishi adityaniswe nezifo ezingapheliyo, ezinje ngomhlaza wamabele kunye nesifo sentliziyo ().

Ngaphandle kwe-lycopene, ijusi yetumato ikwangowona mthombo ubalaseleyo wevithamini C kunye ne-beta-carotene -ezinye ii-antioxidants ezimbini ezinamandla okulwa nokudumba (,).

Ijusi yetamatato ngumthombo ogqityiweyo we-lycopene, i-antioxidant ebonakaliswe ukunciphisa ukudumba kwizifundo ezininzi. Iqulethe ii-antioxidants ezinamandla i-vitamin C kunye ne-beta-carotene.

Ngamana unokunciphisa ubungozi beZifo eziNgapheliyo

Uphando lubonakalisile ukuba ukutya okunotye kwitumato kunye nemveliso yetumato enjengejusi yetumato kunokuwunciphisa umngcipheko wezifo ezithile ezinganyangekiyo.

Ngamana unokuphucula izinto ezinobungozi besifo sentliziyo

Iitumato kudala zinxulunyaniswa nokuphucula impilo yentliziyo.

Zinee-antioxidants ezinamandla, ezinje nge-lycopene kunye ne-beta-carotene, enceda ukunciphisa umngcipheko wesifo sentliziyo njengoxinzelelo lwegazi oluphezulu, icholesterol ephezulu, kunye nokwakhiwa kwamafutha kwimithambo yakho (atherosclerosis).

Ukuphononongwa kubandakanya abantu abangama-584 bafumanise ukuba abo batya ukutya okutyebileyo kwitumato kunye neemveliso zetumato babenomngcipheko ophungulwe kakhulu wesifo sentliziyo xa kuthelekiswa nalabo babenentwana yeetumato ().

Olunye uphononongo lwezifundo ezili-13 lufumanise ukuba i-lycopene evela kwiimveliso zetumato ezithathwe ngeedosi ngaphezulu kwe-25 mg ngemini yehlise amanqanaba e-cholesterol "embi" ye-LDL malunga ne-10% kunye nokunciphisa kakhulu uxinzelelo lwegazi (19).

Ukujonga kwakhona, 1 indebe (240 ml) yejusi yetumato ibonelela malunga ne-22 mg ye-lycopene (20).

Ngaphezu, uphononongo lwezifundo ezingama-21 ezinxulunyaniswa nokuxhasa iimveliso zeetumato ngokuncitshiswa okubonakalayo kumanqanaba "amabi" e-LDL-cholesterol, uphawu lokuvuvukala IL-6, kunye nophuculo olubonakalayo ekuhambeni kwegazi (21).

Ngamana unokuzikhusela ngokuchasene noMhlaza othile

Ngenxa yamanqanaba aphezulu ezondlo kunye ne-antioxidants, ijusi yetumato ibonakalisiwe ineziphumo ze-anticancer kwizifundo ezininzi.

Uphengululo lwezifundo ezingama-24 ezinxulumene nokutya okuphezulu kwitumato kunye neemveliso zetumato ezinobungozi obuncitshiswe kakhulu kumhlaza webele ().

Kwisifundo setyhubhu yovavanyo, isicatshulwa se-lycopene esivela kwimveliso yetumato sithintele ukukhula kweeseli zomhlaza wedlala lobuchwephesha kunye ne-apoptosis, okanye ukufa kweseli ().

Izifundo zezilwanyana ziyaqaphela ukuba iimveliso zetumato zinokuba nefuthe lokhuselo kumhlaza wolusu.

Iimpuku ezondliwe umgubo we-tomato obomvu iiveki ezingama-35 zazinomhlaza omncinci kakhulu ekukhuleni komhlaza wolusu emva kokuvezwa kukukhanya kwe-UV kuneempuku kulawulo lokutya ().

Nangona ezi ziphumo zithembisa, uphando oluthe kratya luyafuneka ukuqonda ukuba iitumato kunye neemveliso ezinjengejusi yetumato zinokuchaphazela njani ukukhula komhlaza ebantwini.

Ijusi yetamatato kunye nezinye iimveliso zetumato kunokunciphisa umngcipheko weentlobo ezithile zomhlaza. Nangona kunjalo, uphando oluthe kratya kule ndawo luyafuneka.

Iindawo ezinokubakho ezantsi

Nangona ijusi yetumato inesondlo kakhulu kwaye inokunika izibonelelo ezinomdla kwimpilo, inazo izinto ezisezantsi.

Eyona nto iphambili kuyo inokuba uninzi lweentlobo luphezulu kwi-sodium. Iimveliso ezininzi zejusi zetumato ziqulathe ityuwa eyongeziweyo- ethi inyuse umxholo wesodium.

Umzekelo, ikomityi eyi-1.4 (340-ml) ekhonza i-100% yejusi yetumato ene-980 mg yesodium - eyi-43% ye-DV (25).

Ukutya okuphezulu kwi-sodium kunokuba yingxaki, ngakumbi kubantu abathathelwa ingqalelo njenge-salt-sensitive.

Amaqela athile abantu, anjengeAfrika yaseMelika, kunokwenzeka ngakumbi ukuba achaphazeleke kakubi kukutya okunesodiyam ephezulu ().

Ngapha koko, uphando lubonisa ukuba ukutya okune-sodium eninzi kunokuba negalelo kuxinzelelo lwegazi (27).

Olunye ukuwa kwejusi yetumato kukuba isezantsi kwifayibha kuneetamati zonke. Oko kwathethi, ijusi yetumato isephezulu kwifayibha kunezinye ezininzi iziphuzo zeziqhamo ezinjengejusi yeapile kunye nejusi ye-orenji engenampuphu ().

Qaphela ukuba ezininzi iziselo zetamatato zinezinye iziqhamo ezongezwe kuzo, ezinokunyusa ikhalori kunye nomxholo weswekile. Ezinye iinguqulelo zinokuba neeswekile ezongeziweyo.

Xa ufuna iintlobo ezisempilweni, khetha i-100% yejusi yetumato ngaphandle kwetyuwa okanye iswekile eyongeziweyo.

Ukongeza, abantu abanesifo se-reflux sesifo se-gastroesophageal (GERD) banokufuna ukunqanda ijusi yetamatato njengoko inokuba mandundu ngakumbi iimpawu ().

Iindidi ezithile zencindi yetumato zinokuba phezulu kwisodiyam kwaye zinokuqulatha iswekile. Le jusi inokuba mandundu ngakumbi iimpawu zabantu abane-GERD.

Ngaba ufanele uyisele iJuice yetumato?

Ijusi yetamatato inokuba lukhetho olunempilo lokusela kubantu abaninzi.

Ijusi yetumato eshinyeneyo enesondlo yenza ukhetho olugqwesileyo kwabo baneemfuno zezondlo ezandileyo, njengabantu abadala kunye nabo batshayayo.

Umzekelo, abantu abatshaya imidiza bafuna ivithamin C engaphezulu kunaleyo ingatshayiyo. Kuba ijusi yetumato iphezulu kakhulu kwesi sondlo, kunokuba yinto efanelekileyo ukuba uyatshaya (29).

Abantu abadala abaninzi banokufikelela kokutya okulinganiselweyo kwaye bathambekele ekutyeni ukutya okunesondlo okumbalwa. Ijusi yetamatato inokuba yindlela elula kwaye emnandi yokukunceda uhlangane neemfuno zakho zezondlo ezininzi ().

Ngaphezu koko, ukufaka endaweni yeziselo ezingenampilo, ezinje ngeziqhamo zesinqindi, isoda, kunye nezinye iziselo ezinencasa, ngejusi yetumato yindlela esempilweni kuye nabani na ukuphucula ukutya kwabo.

Ukusela i-100% yejusi yetumato ngaphandle kwetyuwa okanye iswekile yeyona ndlela ilungileyo yokwandisa ukutya kwakho okunesondlo.

Uyenza njani iJusi yakho yeTatato

Kulabo bayile ekhitshini, ijusi yetumato eyenziwe ekhaya inokulungiswa ngokulula ngezithako ezimbalwa ezinesondlo.

Pheka nje utamatisi osikiweyo osisiqingatha semizuzu engama-30 ngaphezulu kobushushu obuphakathi. Xa sele selehlile, yiphose iitumato kwi-blender enamandla amakhulu okanye kwiprosesa yokutya kunye nokubetha de kube kufikeleleke ukungqinelana okufunwayo.

Unokudibanisa umxube wetumato de kube kufikelelwe kwisiselo esinokuselwa okanye ushiye sijijile ukuze usisebenzise njenge sosi.

Iitumato zinokudityaniswa neminye imifuno kunye nemifuno enje nge celery, ipepile ebomvu kunye ne oregano ukukhulisa umxholo wesondlo kunye nencasa ngakumbi.

Ingcebiso eluncedo kukongeza ioyile yomnquma xa upheka iitumato zakho. Kuba i-lycopene sisixhobo esinyibilikayo esityebileyo, ukutya okanye ukusela iitumato kunye nenqatha lamafutha kwandisa ukubakho komzimba wakho ().

Ukutshintsha iziselo ezinencasa ezinje ngesoda ngejusi yetumato kunokunceda kwimpilo yakho. Yenza ijusi yetumato yakho ekhaya ngokulungisa iitumato eziphekiweyo kwi-blender.

Umgca osezantsi

Ijusi yetamatato ityebile kwizakhamzimba ezinjengevithamini C, iivithamini B, kunye ne potassium.

Ikwangumthombo obalaseleyo wee-antioxidants, ezinje nge-lycopene, enokunciphisa ukudumba kunye nomngcipheko wesifo sentliziyo kunye neminye imihlaza.

Qiniseka ukuba uthenga i-100% yejusi yetumato ngaphandle kwetyuwa okanye iswekile - okanye uzenzele eyakho ekhaya.