Ingabe Ijusi Lezithelo Alinampilo Njengesoda Enoshukela?

-Delile

• Zombili zinoshukela omningi
• Kokubili kungaholela ekuzuzeni isisindo
• Ijusi yezithelo icebile ngezakhamzimba
• Okubalulekile

Ijusi yezithelo ngokuvamile ibonwa njengenempilo futhi iphakeme kakhulu kunesoda enoshukela.

Izinhlangano eziningi zezempilo zikhiphe izitatimende ezisemthethweni ezikhuthaza abantu ukuthi banciphise ukuphuza kwabo iziphuzo ezinoshukela, kanti amazwe amaningi aseze afinyelela ekusebenziseni intela ngoshukela onoshukela (,).

Kodwa-ke, abanye abantu basikisela ukuthi ujusi awunampilo njengoba wenziwe futhi uyingozi empilweni yakho njengesoda enoshukela.

Lo mbhalo uhlola ubufakazi bakamuva besayensi ukuqhathanisa ijusi yezithelo ne-soda.

Zombili zinoshukela omningi

Esinye sezizathu ezinkulu abanye abantu babheka ijusi yezithelo njengengaphilile njengoba isoda enoshukela ingukuqukethwe koshukela kwalezi ziphuzo.

Kokubili i-soda ne-100% yejusi yezithelo ipakisha ama-calories ayi-110 kanye no-20-26 amagremu kashukela enkomishini ngayinye (240 ml) (,).

Ucwaningo luhlala lukhombisa ukuxhumana phakathi kweziphuzo ezinoshukela kanye nobungozi obukhulu bokugula, njengohlobo 2 sikashukela, isifo se-metabolic, umfutho wegazi ophakeme nesifo senhliziyo, kanye nengozi enkulu yokufa ngaphambi kwesikhathi (,,,,).

Ngenxa yokuqukethwe ushukela okufanayo, abanye abantu baqale ukuqoqa amajusi nesoda ndawonye, ​​basikisela ukuthi kufanele kugwenywe ngezinga elilinganayo. Kodwa-ke, isoda nejusi akunakwenzeka ukuthi kuthinte impilo yakho ngezindlela ezifanayo ().

Isibonelo, i-soda ijwayele ukwandisa ubungozi besifo ngendlela encike kumthamo. Lokhu kusho ukuthi uma uphuza kakhulu i-soda, iba nkulu ingozi yokuba nesifo - noma ngabe uphuza nje amanani amancane.

Ngakolunye uhlangothi, ukuphuza amanani amancane ejusi - ikakhulukazi ngaphansi kwama-ounces ama-150 (150 ml) ngosuku - kunganciphisa ubungozi bakho bezimo ezinjengesifo sikashukela sohlobo 2 nesifo senhliziyo. Ukufakwa okuphezulu kuphela okubonakala kuyingozi empilweni yakho ().

Lokho kusho ukuthi izinzuzo zezempilo zejusi zisebenza kuphela ku-100% ujusi wezithelo - hhayi kuziphuzo zezithelo ezinoshukela.

Ijusi yezithelo ne-soda iqukethe amanani afanayo kashukela. Noma kunjalo, isoda kungenzeka ibe yingozi empilweni yakho, kungakhathalekile ukuthi udla malini, kanti ijusi yezithelo ingakhuphula ubungozi bokungenwa yizifo lapho udakwe kakhulu.

Kokubili kungaholela ekuzuzeni isisindo

Kokubili ijusi yezithelo ne-soda enoshukela kungakhuphula ubungozi bokuzuza kwesisindo.

Lokho kungenxa yokuthi womabili acebile kuma-kilojoule nokho anefayibha encane, isakhamzimba esisiza ukunciphisa indlala futhi sikhuthaze imizwa yokugcwala (,,).

Ngakho-ke, amakhalori adliwe kusuka kusoda noma ijusi yezithelo cishe akunakukugcwalisa ngenani elilinganayo lamakhalori adliwe ekudleni okunothe nge-fiber okunesilinganiso esifanayo soshukela, njengocezu lwesithelo ().

Futhi, ukuphuza amakhalori akho - kunokuwadla - kungakhuphula ubungozi bakho bokuzuza isisindo. Ochwepheshe bakholelwa ukuthi lokhu kungenzeka ngoba abantu abaningi abawanxephezeli la makhalori awuketshezi ngokudla amakhalori ambalwa avela kokunye ukudla - ngaphandle kokuthi benze umzamo oqondile (,).

Lokho kusho, ama-calories amaningi ngokweqile aholela ekutholeni isisindo. Ngakho-ke, kubalulekile ukusho ukuthi ukusebenzisa iziphuzo ezincane eziqukethe ikhalori ngeke kuholele ekutholeni isisindo kubantu abaningi.

Ijusi yezithelo ne-soda kunama-calories amaningi nokho anefayibha encane, okwenza kube yindlela engaphusile yokunciphisa indlala nokukugcina ugcwele. Kungase futhi kuholele ekudleni ngokweqile kwekhalori, kuqhubeke nokukhuthaza ukuzuza kwesisindo.

Ijusi yezithelo icebile ngezakhamzimba

Ijusi yezithelo iqukethe amavithamini, amaminerali, kanye namakhemikhali anenzuzo i-soda enoshukela ngokuvamile ayinayo ().

Ngokuphikisana nenkolelo evamile, i-1/2 inkomishi (120 ml) yejusi yezithelo icebile kakhulu kumavithamini amaningi namaminerali, kufaka phakathi i-iron, i-potassium, i-magnesium, kanye namavithamini e-B, njengobuningi bezithelo ezintsha (,,).

Khumbula ukuthi izakhi zomzimba eziningi zilulaza ngokuhamba kwesikhathi. Ngakho-ke, ijusi elisanda kufinywa cishe liqukethe amazinga aphezulu amavithamini namaminerali kunezinye izinhlobo zejusi. Noma kunjalo, wonke ama-juice ayi-100% anezinga eliphakeme lezakhi zomzimba kune-soda enoshukela.

Ijusi yezithelo nayo iqukethe izinhlanganisela zezitshalo ezizuzisayo, ezinjenge-carotenoids, i-polyphenols, ne-flavonoids, ezingasiza ekunciphiseni ama-radicals amahhala futhi zinciphise ubungozi besifo (,,,).

Lokhu kungachaza ukuthi kungani izinhlobo ezahlukahlukene zamajusi wezithelo zixhunyaniswa nezinzuzo zezempilo, kusuka ekuvikeleni amasosha omzimba nokusebenza kwengqondo ukwehlisa ukuvuvukala, umfutho wegazi, kanye namazinga e-LDL (amabi) we-cholesterol (,,,,).

Kodwa-ke, lezi zinzuzo kungenzeka zitholakale kangcono lapho ijusi yezithelo idliwa ngamanani afinyelela kuma-ounces ama-5 (150 ml) ngosuku ().

Ijusi yezithelo icebile ngamavithamini, amaminerali, nezakhi zezitshalo ezizuzisayo ezingenayo i-soda. Ukudla njalo ijusi elincane kuye kwaxhunyaniswa nezinzuzo ezahlukahlukene zezempilo.

Okubalulekile

Ijusi yezithelo ne-soda enoshukela ziyefana kwezinye izici kodwa zehluke kakhulu kwezinye.

Zombili ziphansi kwefayibha nemithombo kashukela namakhalori angamanzi. Uma kudliwe kakhulu, womabili axhunyaniswe nengozi eyengeziwe yokukhuluphala nokugula, njengohlobo lwesifo sikashukela sohlobo 2 nesifo senhliziyo.

Kodwa-ke, ngokungafani nesoda enoshukela, ijusi yezithelo iqukethe izinhlobo ezahlukahlukene zamavithamini, amaminerali nezinhlanganisela zezitshalo ezizuzisayo ezikuvikela ezifweni.

Ngakho-ke, uma idliwe ngamanani amancane, ijusi yezithelo ihlala ingumnqobi ocacile.