Ngabe iJuicing Ingakusiza Ukwehlisa Isisindo?

-Delile

• Kuyini iJuicing?
• Ukudla Kwamajusi
• I-juicing inganciphisa ngokuphawulekayo ukutholwa kwekhalori
• Ukudla kwamajusi nokugcwala
• Ijusi Ithinta Umzimba
• Ukwenza i-juicing Kungalimaza Impilo Yakho
• I-Fiber enganele
• Ukushoda Kwezakhi
• Ingozi Ekhulayo Yokutheleleka
• Ukukhathala Nobuthakathaka
• Kwehliswe Imisipha Emile Lean
• Ngabe iJuicing Iyakusiza Ukwehlisa Isisindo?

Ukwenza i-juicing kuyindlela elula yokudla izakhamzimba eziningi ngaphandle kokudla izithelo nemifino ephelele. Abantu abaningi bathi iyithuluzi eliwusizo lokunciphisa umzimba.

Umkhuba wokudla we-juicing ukhule ngokuthandwa eminyakeni edlule, kepha ukusebenza kwawo kuyimpikiswano.

Le ndatshana izobheka ukuthi ukwenza i-juicing kungakusiza ngempela yini ukunciphisa isisindo.

Kuyini iJuicing?

I-juicing inqubo yokukhipha uketshezi ezithelweni nasemifino, ngenkathi kususwa okuqinile. Lokhu kungenziwa ngesandla noma nge-juicer eqhutshwa yimoto.

Ijusi yezithelo nemifino ayinaso isikhumba, imbewu noma uginindela. Iqukethe izakhi zomzimba kanye nama-antioxidants, kepha ngaphandle kwe-fiber ezuzisayo yezithelo nemifino ephelele.

Abanye abantu basebenzisa i-juicing njengendlela ebizwa nge- "detox". Kodwa-ke, azikho izifundo zesayensi ezibonisa ukuthi ukufaka ukudla okuqinile ngejusi kuzokhipha umzimba emzimbeni.

Umzimba wakho uyakwazi ukuqeda ubuthi uwodwa ngesibindi nezinso, ngakho-ke ukusebenzisa ijusi njengokwelashwa kwe-detox akudingeki ngokuphelele.

Abantu basebenzisa amajusi njengezithako zokudla okunomsoco futhi ukunciphisa isisindo. Akukho kwalokhu kusetshenziswa okusekelwa ucwaningo, kepha abantu abaningi bathi bayasebenza.

Ngokuvamile, izindlela zokupheka ijusi ziqukethe izithelo nemifino. Amaningi aqukethe nezinongo ezifana ne-turmeric ne-ginger.

Ukwenza i-juicing kuhilela ukukhipha uketshezi ezithelweni nasemifino. Abantu baphuza le jusi ukuze "bakhiphe ubuthi" emizimbeni yabo, bengeze izakhamzimba ekudleni kwabo futhi banciphise isisindo.

Ukudla Kwamajusi

Kunezinhlobo eziningana zokudla kwejusi okutholakalayo. Uhlobo oluvame kakhulu ijusi esheshayo, lapho abantu befaka khona izithelo nemifino enamanzi esikhundleni sokudla kwabo.

Iphuzu ukwehlisa isisindo ngokugwema ukudla okuqinile, ngenkathi usafaka inani elikhulu lezakhamzimba elivela kujusi.

Ngokuvamile, izidlo zinama-calories aphansi kakhulu.

Abanye abantu bazila ijusi izinsuku ezimbalwa nje, kanti abanye baya kubo amasonto ngasikhathi.

Ngeshwa, ukusebenza kahle kokudla kwejusi akufundiswanga kahle, kepha abantu abaningi bathi bakhiqiza ukulahleka kwesisindo okusheshayo.

Ukudla kwejusi okuvame kakhulu ijusi elisheshayo, lapho abantu badla ujusi esikhundleni sokudla okuqinile ngomzamo wokwehlisa isisindo.

I-juicing inganciphisa ngokuphawulekayo ukutholwa kwekhalori

Ukwehlisa isisindo, kufanele ugcine ukushoda kwekhalori, okusho ukuthi usebenzisa ama-calories ambalwa kunalawo owashisayo (,,).

Iningi lokudla kwejusi lishoda ngokudla okuqinile futhi liqukethe cishe ama-600-1,000 kilojoule ngosuku. Lokhu kuholela ekushodweni okukhulu kwekhalori kubantu abaningi, ngakho-ke ukudla kwejusi kuvame ukuholela ekunciphiseni isisindo, okungenani esikhathini esifushane.

Amakholori ambalwa owadlayo ekudleni kwejusi, ngokushesha uzokwehlisa isisindo.

Kodwa-ke, uma ukudla kwakho kwekhalori kubuyela kokujwayelekile ngemuva kokudla ijusi, cishe uzophinda uthole isisindo, uma kungenjalo konke.

Ukudla kwejusi kuvame ukuba nama-calories aphansi futhi ukusilela kwekhalori okuholeleko kungaholela ekunciphiseni isisindo ngokushesha.

Ukudla kwamajusi nokugcwala

Njengoba ukudla okujusi kuphela kungenakho ukudla okuqinile, ungazithola uzizwa ulambile kunokujwayelekile lapho ulandela lolu hlobo lwemithi.

Isizathu salokhu ukuthi ukudla oketshezi kugcwaliswa kancane kunokudla okuqinile, ikakhulukazi uma kuphezulu kuma-carbs. Lo mphumela uqinisekiswe yizifundo eziningana (,).

Kokunye ukuhlola, abantu abadala abangama-20 abanesisindo esivamile nabantu abadala abakhuluphele ngokweqile abangama-20 banikezwa ngamunye ama-calories angu-300 ama-apula, isosi ye-apula noma ijusi le-apula ngokudla noma njengesidlo ().

Labo abaphuza ijusi le-apula bebengasuthi kangako kunalabo abadla ukudla okuqinile. Baphinde bagcina belambile futhi kuqala kunabanye.

Ukudla okuqinile kugcwalisa kakhulu ngoba kuqukethe i-fiber namaprotheni, okuyizinto zombili izakhi zomzimba ezibalulekile ezinempahla yokunciphisa isifiso.

I-Fiber inamandla okunciphisa isifiso sokudla ngoba inganciphisa ukuphuma kwesisu futhi inyuse isikhathi sokugaya (,).

Okwamanje, amaprotheni akhuphula amazinga ama-hormone akhombisa ukugcwala, okubalulekile ekulawulweni kwesifiso ().

Abantu abadla inani elanele le-fiber namaprotheni bavame ukudla kancane futhi babe nesisindo esincane kunalabo abangenayo (,,,).

Inqubo ye-juicing isusa i-fiber ezithelweni nasemifino. Le mithombo nayo iphansi ngokwemvelo ngamaphrotheni. Ngakho-ke, ukudla ijusi kungahle kungakugcwalisi futhi, ngenxa yalesi sizathu, kungaba nzima ukukuxhasa.

Ukudla kwejusi kungahle kungagculisi ngoba akunakho ukudla okuqinile, i-fiber namaprotheni, okubalulekile ekunciphiseni imizwa yokugcwala.

Ijusi Ithinta Umzimba

Ukushoda kwekhalori okunzima okudalwa wukudla okuningi kwejusi kungaba nomthelela omubi ekuguqulweni komzimba wakho.

Lokhu kudla kubonakala ngokuncipha kwesisindo esisheshayo kanye nokudla okulinganiselwe kwamaprotheni, okungaholela ekunciphiseni kwesisindo semisipha ().

Imisipha iyasebenza ngokomzimba, ngakho-ke abantu abanesisindo esiphansi semali banemali esetshenzisiwe yokuphumula ephansi. Lokhu kusho ukuthi bashisa amakhalori ambalwa ekuphumuleni kunalawo anemisipha eminingi,,,).

Ngokwengeziwe, umzimba wakho uzwa indlala lapho wehlisa kakhulu ukudla kwakho kwekhalori, ngakho-ke umzimba wakho wenza ukulondoloza amakhalori ngokuwashisa ambalwa.

Izifundo ezilawulwayo ziqinisekisile lo mphumela kubantu abalandela ukudla okunomkhawulo wekhalori (,,).

Kwesinye isifundo, abesifazane abakhuluphele ngokweqile nabakhuluphele kakhulu bathole ukwelashwa kokuvinjelwa kwekhalori izinyanga ezintathu. Bathola ukwehla okuphawulekayo ekusetshenzisweni kwamandla kagesi ngalesi sikhathi ().

Umphumela ofanayo wenzeke kolunye ucwaningo lapho ababambiqhaza bedle ama-calories ayi-1,114 noma angu-1,462 ngosuku.

Abahlanganyeli abathole ukwelashwa kwekhalori eliphansi babhekana nokwehla okuphawulekayo ekuphumuleni kwezindleko zamandla ngemuva kwezinsuku ezine kuphela ().

Eqinisweni, iqembu elibekele imigoqo engamakholori abo kanzima lathola ukwehla okungu-13% ekusetshenzisweni kwamandla kagesi. Lokho kuphindwe kabili ukwehla okubonwe eqenjini okuvimbe kuphela isilinganiso sabo sokudla kwekhalori ().

Kuyacaca ukuthi ukuvinjelwa kwekhalori kunganciphisa imetabolism ngemuva kwezinsuku ezimbalwa nje.

Ngenkathi ukusweleka kwekhalori kudingekile ekunciphiseni isisindo, kubonakala sengathi ukudla okunama-khalori aphansi, kufaka phakathi ukuzila kwejusi, kungahle kungabi namphumela omuhle ngenxa yemiphumela yawo emibi ekuguqulweni komzimba.

Ukudla kwamajusi kungaba nomthelela omubi ekuguqulweni komzimba wakho, ikakhulukazi uma kunama-calories aphansi kakhulu futhi ukulandela isikhathi eside.

Ukwenza i-juicing Kungalimaza Impilo Yakho

Ukwenza i-juicing ngokuvamile kuphephile uma ukukwenza izinsuku ezimbalwa kuphela ngesikhathi. Kodwa-ke, ukuzila ijusi kuthwala izingozi ezithile uma zinde.

I-Fiber enganele

Izithelo nemifino yonke ingumthombo omuhle kakhulu we-fiber, kepha leyo fiber iyasuswa enqubeni yokwenza ujusi.

I-Fiber yingxenye ebalulekile yokudla okunempilo. Ukuyidla ngokwanele kubalulekile ukuze kugayeke kahle ngoba kugcina amabhaktheriya alusizo esiswini sakho enempilo futhi kunganciphisa ukuqunjelwa kwabanye abantu ().

Ngokwengeziwe, kungehlisa ingozi yesifo senhliziyo, isifo sikashukela nokukhuluphala ().

Ngokusebenzisa i-juicing, unciphisa kakhulu ukudla kwakho i-fiber, okungaholela ezinkingeni zempilo.

Ukushoda Kwezakhi

Kunezizathu ezimbalwa zokuthi ukwenza ijusi ukuzila ukudla isikhathi eside kungaholela ekushodeni komsoco.

Njengoba lezi zidlo zishoda ngemikhiqizo yezilwane, ziphansi kwezakhi ezimbalwa ezibalulekile, njenge-calcium, uvithamini D, i-ayoni, uvithamini B12 ne-zinc.

Zonke lezi zakhi zomzimba zinemisebenzi ebalulekile emzimbeni. Ukusetshenziswa okunganele kungaholela ezimeni ezibandakanya i-osteoporosis kanye ne-anemia.

Ukuzila ukudla kwamajusi nakho kuphansi kuma-omega-3 fatty acids, angamafutha enempilo alwa nokuvuvukala futhi afaka isandla ebuchosheni nasenhliziyweni yenhliziyo (,).

Akukhona nje ukuthi lezi zidlo ziphansi kwezakhamzimba ezithile, kepha empeleni zingaphazamisa ukumuncwa kwezakhamzimba.

Isizathu esisodwa salokhu ukuthi ukudla ijusi kuvame ukuba namafutha amancane, adingekayo ukumuncwa kwamavithamini ancibilikayo anamafutha u-A, D, E no-K (,,,).

Ngokwengeziwe, eminye imifino eluhlaza engavame ukusetshenziselwa ukwenza ujusi iqukethe i-antinutrient ebizwa nge-oxalate, engabopha amaminerali emzimbeni futhi ivimbele ukuthi ingangeni ().

Imifino ecebile nge-oxalate esetshenziswa kakhulu ekwenzeni ujusi ifaka isipinashi, imifino ye-beet, i-kale, i-beet, i-Swiss chard nemifino yetheniphu.

Ingozi Ekhulayo Yokutheleleka

Ngenxa yamaprotheni amancane kanye nenani elinganele lezakhi ezithile ezibalulekile ekudleni kwejusi, ukulandela eyodwa isikhathi eside kungathinta amasosha omzimba futhi kwandise ingozi yokutheleleka (,).

Ucwaningo lukhombisa ukuthi noma ukuncipha okuncane kwezakhi zomzimba ezondla umzimba, njenge-iron ne-zinc, kungaphazamisa impilo yesistimu yomzimba ().

Lapho amasosha omzimba wakho esengcupheni, ungahle ubambe izifo ezifana nemikhuhlane nomkhuhlane kalula. Kungathatha isikhathi eside ukuthi umzimba wakho uphole amanxeba ().

Ukukhathala Nobuthakathaka

Ukukhathala nobuthakathaka yimiphumela emibi ejwayelekile yokulandela ijusi ngokushesha .;

Lezi zimpawu kungenzeka zivele ngenxa yenani eliphansi lamakhalori lezi zidlo eziqukethe. Uma uphuca umzimba wakho ama-calories, empeleni uwunciphisa amandla, okungaholela kule miphumela engathandeki.

Kwehliswe Imisipha Emile Lean

Inani elincane lamaprotheni ekudleni okuningi kwejusi kungaholela ekwehliseni isisindo somzimba esinciphile, esingaba nomthelela omubi empilweni.

Njengoba isisindo sakho semisipha esinciphile sincipha, imetabolism yakho iyancipha futhi, okusho ukuthi uzoshisa amakhalori ambalwa futhi ungaba nesikhathi esinzima kakhulu sokugcina ukwehla kwesisindo (,,).

Ijuice ngokuvamile iphephile, kepha ukulandela ukudla okwejusi kuphela isikhathi eside kungaba nomthelela omubi empilweni nasenhlalakahleni yakho.

Ngabe iJuicing Iyakusiza Ukwehlisa Isisindo?

Alukho ucwaningo olusemthethweni lokuxhasa ukuthi ukwenza i-juicing kusiza ekwehliseni isisindo.

Ngokuya ngobufakazi be-anecdotal, kuyacaca ukuthi ukudla kwejusi kungaholela ekunciphiseni isisindo ngokushesha esikhathini esifushane, ikakhulukazi lapho ukudla kunama-calories aphansi kakhulu.

Kodwa-ke, ungathola imiphumela emibi yezempilo yokuvinjelwa okunjalo okunzima kwekhalori, ikakhulukazi uma ulandela indlela odla ngayo izinsuku ezingaphezu kwesikhashana ngesikhathi.

Ngokwengeziwe, kunzima ukugcina ukudla okunjalo okunemikhawulo. Iningi labantu alinamathele ekudleni okunama-khalori aphansi kakhulu isikhathi eside, futhi kugcina kubuyisa isisindo esilahlekile.

Ukwenza i-juicing kungaba yindlela elula yokwehlisa isisindo ngokushesha, kepha kubonakala sengathi imiphumela yayo yezempilo engahle ibe ngaphezu kwezinzuzo zayo.

Ungcono ngokulandela ukudla okunomsoco okubandakanya ukudla okuphelele namakhalori anele ukugcina umzimba wakho usebenza kahle.