Yintoni Esempilweni, IiOrenji okanye Ijusi yeOrenji?

Umxholo

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Ukuba uthanda ukuqala ngeglasi enkulu ye-OJ, mhlawumbi uvile i-rap embi yejusi: I-jam-igcwele ishukela-malunga ne-34 gram ngeglasi nganye ye-12 yeglasi yeglasi. (Musa ukukhohliswa zezi 8 Ukutya okunempilo kunye ne-Crazy-High Sugar Counts nokuba!) Kodwa kukho iindaba ezimnandi! IJuicing ineenzuzo zayo-kwaye iOJ inokuba njalo Kaninzi Isondlo kunama-orenji acocekileyo, ngokophando olutsha olupapashwe kwi Ijenali yezoLimo kunye nokutya kweKhemistry.

Abaphandi baseJamani naseSaudi Arabia bathelekisa isixa secarotenoid, flavonoid, kunye nevithamin C kumacandelo eorenji amatsha, iorenji emsulwa, kunye nejusi yeorenji, kwaye bafumanisa ukuba bioaccessibility-okanye inani lokutya okufumanekayo emathunjini akho okufunxa-kwakuphezulu kuzo zonke izondlo kwi-OJ xa kuthelekiswa nezo zikumacandelo e-orenji okanye i-puree. I-bioaccessibility ye-carotenoids inyuke ngokuphindwe kathathu ukuya kwezine ngelixa i-flavonoids yanda amaxesha amane ukuya kwahlanu. Kwakukho malunga ne-10 lepesenti yokwanda kokufikeleleka kwe-bioaccessibility ye-vitamin C kwijusi ye-orenji xa kuthelekiswa namacandelo e-orenji okanye i-puree.

Ke ngaba i-OJ ingangcono kuwe?

Kubathandi bejusi, olu phononongo ziindaba ezimnandi-kodwa musa ukugcina iibhotile ze-OJ okwangoku. Olu phononongo aluzange lwenziwe ebantwini, kodwa endaweni yoko kusetyenziswa iityhubhu zovavanyo kunye neeflask ukulingisa ukwetyisa, ke uphando olongezelelweyo luyafuneka (ngakumbi ebantwini!) Ukomeleza iziphumo. Ngaphezu koko: Iiorenji kunye neemveliso ezenziwe kwiiorenji ngokwendalo zinexabiso eliphantsi le-carotenoids kunye ne-flavonoids. Kwangokunjalo, umahluko omncinci kwii-flavonoids ezikhoyo awunakuba yinto ebalulekileyo kwimpilo yakho.

Ekugqibeleni, isiqhamo ngokwaso sinokubheja ngcono-ifayibha enkulu kwii-orenji ilahlekile ngexesha lokucoca ijusi. (I-Fibre ayidingi ukuba ikruqule! Shwabanisa enye yezi ndlela zokupheka zisempilweni ezinokutya okuphezulu.) Ukuba ujonga inani lefayibha kwincindi xa kuthelekiswa ne-1 indebe yamacandelo eorenji, ziigram ezingama-0.7 kunye neegram ezingama-4.3 ngokwahlukeneyo. . Lowo ngumahluko omkhulu! Ukongeza, iziselo ze-orenji ezininzi zineswekile eyongeziweyo kwaye ayinayo incindi yokwenene. Kungenxa yoko le nto kubalulekile ukuba uhlale ufunda iilebheli zokuqinisekisa ukuba ijusi yakho yenziwe kuyo, ke, iipesenti eziyi-100 zejusi.

Ukumisela umahluko weswekile phakathi kwe-orenji kunye ne-100 yepesenti yejusi ye-orenji yinto encinci kakhulu. Inxalenye ye-OJ (1/2 indebe) iqulethe i-10.5 grams yeswekile. Kuthatha ii-orenji ezi-1/2 ukwenza ikomityi ye-1/2 yejusi yeorenji-ke nokuba uyasitya isiqhamo okanye usele ijusi, uya kufumana iswekile efanayo. Xa uqala ukugalela phantsi iikomityi ze-OJ, nangona kunjalo, iswekile inokuphuma ngokupheleleyo kulawulo. Kulula kakhulu ukusela iikomityi ezi-2 zejusi kunokutya iiorenji ezintandathu ezithathileyo ukuze ufumane incindi!

Wenza ntoni uMthandi weJusi?

Ngokutsho kwe-USDA Plate My, i-1/2 indebe ye-100 yeepesenti yejusi ingabalwa kwisixa esinconywayo semihla ngemihla yeziqhamo. Ke, ukuba uyayithanda ikomityi ye-OJ kusasa, kufanele ukuba ibeyeyona max yakho yemihla ngemihla. Intsalela yesiqhamo sakho semihla ngemihla kufuneka ifike isitsha, ikhenkcezisiwe, okanye isenkonkxweni, ukuze ukwazi ukuvuna ifayibha eziluncedo kwaye ugcine iswekile iphantsi kolawulo.

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