Thuthukisa Impilo Yakho ngeJusi

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Ezinsukwini eziningi, wenza konke ongakwenza ukuze usebenzise izithelo nemifino eyengeziwe ekudleni kwakho: Wengeza amajikijolo ku-oatmeal yakho, unqwabelanisa isipinashi ku-pizza yakho, bese ushintshanisa amafrimu akho ukuze uthole isaladi eseceleni. Nakuba kufanele uhalaliselwe ngemizamo yakho, kungenzeka ukuthi, njengamaphesenti angaphezu kuka-70 abantu abadala, awushayi umgomo we-USDA wokuphakelwa komkhiqizo okuyisishiyagalolunye (lokho ukudla okunezinkomishi ezine zezithelo kanye nemifino eyisigamu senkomishi yemifino) nsuku zonke. . Yilapho kungena khona ujusi. "Kungaba nzima kwabesifazane abamatasa ukuzama ukuthola izithelo nemifino abayidingayo," kusho uKathy McManus, R.D., umqondisi womnyango wezokudla eBrigham naseWomen Hospital eBoston. "Ukuphuza ama-ounces angu-12 ngosuku kungaba indlela elula yokusondeza ama-servings amabili kumgomo wakho womkhiqizo."

Ijusi nayo ingathuthukisa impilo yakho, njengoba imisoco evame ukutholakala kulezi ziphuzo kuthiwa yiyona yonke into kusukela ekugwemeni umdlavuza kuya ekuvimbeleni izifo ezihlobene nobudala. Ucwaningo lwakamuva olushicilelwe kwi-American Journal of Medicine luphethe ngokuthi abantu abaphuza ama-servings amathathu-kanye ngeviki lamajusi aphezulu kuma-polyphenols- ama-antioxidants atholakala kumagilebhisi ansomi, i-grapefruit, i-cranberry, nejusi le-apula- abe nengozi ephansi ngamaphesenti angama-76 yokuba ne-Alzheimer's isifo. Futhi, amanye amajusi athengwe esitolo empeleni aphezulu kwizakhamzimba ezithile kunezithelo nemifino aqhamuka kuyo (bheka amabhokisi akule ndaba ukuze uthole imininingwane ethile).

Ukhiye, ngokusho kukaMcManus, ukwenza ujusi ube isengezo esikhundleni sokufaka zonke izithelo nemifino ekudleni kwakho kwansuku zonke. Yize lezi ziphuzo zivame ukuba noshukela omningi nama-calories futhi ziphansi kwifayibha kunezinye zazo, ucwaningo lukhombisa ukuthi inhlanganisela yalokhu kungaba usizo kakhulu empilweni yakho yonke. I-Nurses 'Health Study eseHarvard ithole ukuthi abantu abadala abanokudla okuphezulu kunakho konke kwifomu eqinile neyoketshezi-cishe ama-servings ayisishiyagalombili ngosuku-bebengaphansi kwamaphesenti angama-30 okuhlaselwa yisifo senhliziyo noma isifo sohlangothi kunalabo abathola u-1.5 noma ngaphansi ama-servings nsuku zonke. Ngaphezu kwalokho, ingozi yabo yonke yanoma yiluphi uhlobo lwesifo esingamahlalakhona yayingaphansi ngamaphesenti angu-12 kune-fruit and veggie skimpers'. Ukuze ukhame izakhamzimba eziningi kuzo zonke iziphuzo ezilandelwayo, landela lesi seluleko sochwepheshe.

Hlanganisa Ingilazi ye-OJ ingakulethela wonke amavithamini C owadingayo ngosuku, kepha yenza indawo efrijini lakho ukuthola okuhlukahlukene noma inhlanganisela exotic futhi uzothola inzuzo enempilo. Kungenxa yokuthi ukuphuza ama-juice amaningi kukusiza ukukhulisa izinhlobo zamavithamini namaminerali owatholayo. "Izithelo nemifino ngayinye inganikela ngezinga elithile ekuvikeleni ukugula nezifo ezingalapheki," kusho uJanet Novotny, Ph.D., isazi sokusebenza komzimba ocwaningweni e-USDA eBeltsville Human Nutrition Research Center eMaryland. "Kodwa ukuze uthole izinzuzo ezinkulu zokuvimbela, kufanele uhlukanise uhlobo nombala womkhiqizo owuthathayo." Ocwaningweni olushicilelwe kuThe Journal of Nutrition, abesifazane abadla ezinhlwini ezibanzi kakhulu zamaqembu ezitshalo (imindeni yezitshalo eziyi-18 uma kuqhathaniswa no-5) bathole ukuvikeleka kakhulu ekulimaleni okwenziwe nge-oxidative, noma ekuwohlokeni kwamaseli nezicubu.

Shintshela kujusi wamagilebhisi omhlophe uye kwinguqulo ebomvu ye-ruby (isithelo esimnyama singasebenza kangcono ekusikeni i-cholesterol), noma zama inhlanganisela ne-açai, i-berry yaseBrazil ecebile ene-antioxidant.

Funda ulimi Ezinye izitolo zithenge ijusi "iziphuzo," ezibuye zibizwe ngokuthi "ama-cocktails" noma "ama-punches," aqukethe ingxenye encane yejusi engamaphesenti amahlanu. Lokho ozokuthola: amanzi, ushukela omningi, nokunambitheka okungelona olwakho. Hlola ilebula ukuze ubone ukuthi utholani. "Isiphuzo sakho kufanele sibe ujusi wezithelo wamaphesenti ayi-100, owenziwe ngaphandle koshukela ongeziwe noma isiraphu yommbila we-high-fructose," kusho uFelicia Stoler, R.D., waseHolmdel, eNew Jersey, isazi sokudla. "Kodwa amavithamini engeziwe, amaminerali, kanye ne-fiber kungaba ibhonasi enempilo."

Namathela kubukhulu beziphuzo ezimbili Nakuba amandla ejusi okulwa nesifo angase abe mkhulu, akufanele kube isimemo sokuqhubeka ugcwalisa ingilazi yakho. "Iziphuzo eziningi zezithelo azigcini nje ngokuba ngama-calories amaningi kanye noshukela wemvelo– kufika kuma-gramu angama-38 ngengilazi eyodwa-ayisishiyagalombili-kodwa futhi kuthatha isikhathi esincane ukusidla kunaso sonke isithelo," kusho uStoler. Akukho kuxebuka noma ukusikwa okuthintekayo, futhi ngokungafani nokudla okuphelele, amandla eziphuzweni ngeke enze lukhulu ukukugcwalisa – okungaveza ukuzuza kwesisindo uma ungaqapheli.Olunye ucwaningo olushicilelwe kwi-International Journal of Obesity luthole ukuthi lapho abantu benikezwa uhlobo oluqinile noma oluwuketshezi lokudla okuthile (ikhabe kuqhathaniswa nejusi lekhabe, ushizi kuqhathaniswa nobisi, nenyama kakhukhunathi kuqhathaniswa nobisi lukakhukhunathi), labo abaphuza iziphuzo ezidliwe kuze kufike Amaphesenti angama-20 amakhalori amaningi kulo lonke usuku.

"Amajusi amaningi anefibre encane, isakhi esisiza ukubambezela ukuphuma kwesisu sakho," kusho uStoler. "Futhi ngokungafani nezithelo nemifino egcwele, ethatha isikhathi ukuthi ihlukaniswe umzimba, ijusi ihamba ohlelweni lwakho cishe ngokushesha njengamanzi." Ukuze wenze ijusi ibe yingxenye yokondla-enobungani ekudleni kwakho, uncoma ukuthi unciphise ukuphuza kwakho kungabi ngaphezu kwama-calories angama-200 ngosuku. Lokho kungama-ounces ayi-16 ezinhlobonhlobo zezithelo (njenge-apula, i-orenji, nesithelo samagilebhisi), cishe ama-ounces ayi-8 kuye kwayi-12 amajusi amaningi ashukela (njengamagilebhisi nehalananda), nama-ounces angama-24 amajusi amaningi emifino.

Ungazihluphi Ngokuzila Kwejusi Kungenzeka ukuthi uzwile ukuthi lokhu kudla okweqisayo- okungadli lutho ngaphandle kwejusi izinsuku noma amasonto ekugcineni-kungakusiza ukunciphisa umzimba noma "ukuhlanza" umzimba wakho ebuthini obuyingozi, kodwa uMcManus uxwayisa ngokuthi ungathengi i-hype. “Abukho ubufakazi besayensi obufakazela ukuthi ukuphila ngejusi kusiza ukukhipha udoti ohlelweni lwakho,” usho kanje. "Uzobe uphika umzimba wakho izakhamzimba ezibalulekile ekudleni ongakudli, njengamaprotheni anciphile, amafutha anempilo, nezinhlamvu ezigcwele.",

Ngenxa yokuthi uthola amakhalori ambalwa kakhulu (ngokuvamile angaphansi kuka-1,000 ngosuku), ungase uzizwe uvilapha, unesiyezi, noma ucasuka– ingasaphathwa eyokulamba. Abanye abantu baze babike nomlomo onukayo, ukuqubuka, kanye nokuminyana kwesono. Noma ungakubekezelela konke lokho, cishe ngeke uzwe ukulahleka kwesisindo okuhlala njalo. "Ungase wehlise amakhilogremu ambalwa," kunezela uMcManus "Kodwa bazobuya uma usuqale ukudla ukudla kwangempela futhi."

Thola okusha Elinye lamasu asebenza kahle kakhulu okulawula amakhalori, wandise ukuhlukahluka, futhi wandise inani lokudla okunomsoco kuyo yonke ingilazi ukwenza eyakho inhlanganisela entsha ekhaya. Kungenxa yokuthi ungakhetha ngesandla izinhlobo zezithelo nemifino (cishe ehlala iqukethe ama-calories ambalwa) oyisebenzisayo. Futhi uma isikhathi sokulungiselela sikuvimbile ekutheni ungadli umkhiqizo, ukujusa kukuvumela ukuthi usike amakhona: Izinto eziningi zingafakwa ziphelele kujusi (uqweqwe, izikhumba, nakho konke) noma kusikwe zibe izingcezu ezinkulu ukuze zilingane neshubhu lokuphakelayo.

Nakuba kunezinhlobo ezintathu zama-juicers- masticating, triturating, kanye ne-centrifugal- lena yakamuva ilula ukuyisebenzisa futhi ithengeka kakhulu. Imvamisa intengo iphakathi kuka- $ 100 kuya ku- $ 200, "uhlobo lwe-centrifugal lusebenza ngokuqala ngocingo noma ngokusika kahle umkhiqizo, bese luwuzungeza nge-rpm ephezulu [ukuvukela ngomzuzu] ukududulela uginindela esikrinini esicindezelayo," kusho uCherie Calbom, umbhali weJuicing okwempilo. "Lapho uthenga, bheka imodeli enamandla angu-600 kuya kwangu-1,000 kanye nezingxenye ezikhishwayo ezingangena kumshini wokuwasha izitsha."

Udinga ukuqondiswa okwengeziwe? Ngemva kokufaka izikhiqizo ezimbalwa ezidumile ngokuhamba kwazo, laba abathathu bathole amamaki aphelele aphezulu ngesivinini, ukusetshenziswa kalula, nokuhlanza ngokushesha.

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• Ilungele imindeni emikhulu: UJack LaLanne Power Juicer Pro ($150; powerjuicer.comNgenxa yobungako besampula kanye nethabhu elikhulu lokuphakelayo, ngeke usike okuncane kakhulu ngaphambi kokungeza izithelo nemifino kulesi sikhiphi sensimbi esingenasici. Isici esicindezelayo sikuvumela ukuthi ubekele uginindela onothile ongawusebenzisa kumasobho, kuma-salsas, kuma-muffin nakwezinye izindlela zokupheka.

Zama ngeLoti izithako Ungakhuphula izinhlobonhlobo zezakhamzimba ozitholayo ngenkathi usika ingqikithi kashukela ngokujikijela okungenani imifino eyodwa emhlanganisweni wakho. & Pepper: Upelepele obomvu nophuzi kugcwele ama-carotenoid, kuyilapho ukhukhamba ungangeza i-potassium, "kusho uCalbom." Futhi uma uzizwa ulangazelela, zizwe ukhululekile ukuphonsa amanye amaqabunga esipinashi noma imifino ye-beet, okuyimithombo emibili emihle yensimbi . "

Amapheya, ama-apula aluhlaza, namajikijolo konke kunamanzi amaningi, ngakho-ke kunambitheka ukunambitheka kwesiphuzo sakho ngaphandle kokufaka okuqukethwe ikhalori. UCalbom uncoma ukugeza izithelo nemifino yakho ngaphambi kokuyiphonsa ku-juicer ukuze ususe noma yikuphi ukungcola, isikhunta noma i-pesticides engaphezulu.

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