Ingabe Ijusi Eliluhlaza Inezinzuzo? Konke Odinga Ukukwazi

-Delile

• Iyini ijusi eluhlaza?
• Izinzuzo zezempilo ezingaba khona
• Ukwehla okungenzeka kube khona
• I-fiber encane
• Kungakhuphula ushukela wegazi
• Kungalimaza izinso zakho
• Ingabe kufanele uqale ukuphuza ijusi eluhlaza?
• Okubalulekile

Ijusi eliluhlaza ingenye yezindlela ezinkulu kakhulu zezempilo nempilo enhle kule minyaka eyishumi edlule.

Osaziwayo, abagqugquzeli bezokuxhumana, ama-foodies, kanye nama-blogger ezempilo bonke baphuza - futhi bakhuluma ngokuphuza - ijusi eluhlaza.

Abathandi bejusi eluhlaza bathi lesi siphuzo sinikeza izinzuzo eziningi zezempilo, kufaka phakathi ukugaya okuthuthukisiwe, ukwehla kwesisindo, ukuvuvukala okuncishisiwe, kanye nokukhushulwa komzimba.

Yize lezi zimangalo zingenza kubonakale njengokukhetha okusobala, ijusi eluhlaza nayo inezinto ezimbi.

Lo mbhalo ubuyekeza konke odinga ukukwazi ngejusi eluhlaza ukuze ukwazi ukubona ukuthi ungayifaka yini esimisweni sakho.

Iyini ijusi eluhlaza?

Ijusi eliluhlaza isiphuzo esenziwe ngamajusi emifino eluhlaza.

Ayikho iresiphi esemthethweni, kodwa izithako ezivamile zifaka isilimo esidliwayo esinamagatsha anamanzi, i-kale, i-chard yaseSwitzerland, isipinashi, i-wheatgrass, ikhukhamba, i-parsley, ne-mint.

Njengoba kunikezwe ukuthi ijusi eluhlaza ithanda ukunambitha okumunyu, izindlela zokupheka eziningi zengeza izithelo ezincane - ezingaba luhlaza noma zingabi luhlaza - ukuzithambisa nokwenza ngcono ukuzwana kwazo konke. Izinketho zezithelo ezidumile zifaka ama-apula, amajikijolo, i-kiwi, ulamula, amawolintshi kanye novuthiwe.

Abaphuza ijusi oluhlaza abazinikele kakhulu bathanda ijusi entsha, eyenziwe ekhaya, kepha ungayithenga nasezindaweni zokudlela ezinamanzi akhethekile.

Amajusi aluhlaza okwezebhizinisi ayatholakala futhi, kodwa ezinye izinhlobo ziqukethe ushukela ongeziwe, okunciphisa ukuminyana kwesiphuzo sesiphuzo. Ukudla ushukela okweqile kuxhumene nemiphumela emibi yezempilo.

Ngaphezu kwalokho, amajusi amaningi aluhlaza asemabhodleleni ayananyiswa. Le nqubo ishisa ujusi ukubulala amabhaktheriya ayingozi nokwandisa impilo yeshalofu, kepha ingalimaza ezinye izakhamzimba ezizwela ukushisa nezinhlanganisela zezitshalo ezitholakala kujusi omusha ().

Ijusi eluhlaza yenziwe ngemifino ehlukahlukene eluhlaza namakhambi. Izithelo zivame ukufakwa ukunandisa umkhiqizo wokugcina.

Izinzuzo zezempilo ezingaba khona

Ijusi eluhlaza ayithathi indawo yokudla okunomsoco nokunempilo, kepha yabelana ngezinzuzo eziningi ezihambisana nokudla izithelo nemifino eningi.

Imifino eluhlaza kanye namajusi ayo yimithombo emihle kakhulu yamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezizuzisayo. Isibonelo, i-Swiss chard ne-kale zigcwele amavithamini A no-K, kanti i-wheatgrass iphakela uvithamini C no-iron omningi (,,).

Ucwaningo luphakamisa ukuthi ukudla imifino eluhlaza okotshani nsuku zonke kungasiza ekwehliseni ukuvuvukala, ingozi yesifo senhliziyo, kanye nengozi yokwehla kwengqondo okuhlobene nobudala (,).

Kukhona nobufakazi bokuthi izinhlanganisela ezithile kujusi omusha zingasebenza njengama-prebiotic, adlisa futhi asekele ukukhula kwamagciwane azuzisayo ahlala endaweni yakho yokugaya ukudla (,,).

Ukudla okuvamile kwe-prebiotic kuxhunyaniswe nezinzuzo eziningi, kufaka phakathi ukuqunjelwa okuncishisiwe, ukugcinwa kwesisindo, nokusebenza komzimba okuthuthukile ().

Ngaphezu kwalokho, abantu abaningi bathola ukuthi ukuphuza imifino nezithelo zabo kuyindlela elula nephumelelayo yokukhuthaza ukudla kwabo izakhamzimba ().

Ekugcineni, abantu abathile, njengalabo abahlinzwe esiswini noma emathunjini, bangazuza kujusi oluhlaza, njengoba kulula ukugaya. Kulaba bantu, ukwenza i-juicing kuyindlela yesikhashana ngesikhathi sokululama.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo noma owondla ngokudla ngeziphuzo ngokujuza isimo sakho esithile.

Ukudla okuvamile kwe-veggie eluhlaza kunganciphisa ukuvuvukala, kanye nenhliziyo yokusekela nempilo yobuchopho. Ijusi entsha nayo ingadlala indima ekukhuthazeni ukugaya okunempilo. Futhi, abantu abathile bangazuza ekwenzeni i-juicing esikhathini esifushane ngenkathi belashwa.

Ukwehla okungenzeka kube khona

Yize ukuphuza ujusi oluhlaza kuyindlela enhle yokwandisa ukudla kwakho izakhi zomzimba ezibalulekile ezahlukahlukene, kunezinkinga ezithile okufanele uzicabangele ngaphambi kokuthenga lo mkhuba.

I-fiber encane

Ukwenza ujuice isithelo noma imifino kususa iningi le-fiber yayo ().

I-fiber ibalulekile ekudleni okunempilo. Ukudla okwanele kwe-fiber kusekela impilo yenhliziyo ngokusiza ukuphatha umfutho wegazi, ushukela wegazi, namazinga e-cholesterol. Kunganciphisa futhi ukuphazamiseka okuthile kokugaya ukudla, njenge-acid reflux, diverticulitis, kanye nezilonda zamathumbu ().

I-Institute of Medicine incoma ukudliwa kwansuku zonke kwamagremu angama-25 kwabesifazane nama-38 amagremu kwabesilisa.

Njengoba kunikezwe ukuthi ijusi eluhlaza ayiqukethe i-fiber eningi, akufanele isetshenziselwe ukufaka i-veggie yakho noma ukudla izithelo.

Uma ucabanga ukufaka ijusi eluhlaza kuhlobo lwakho lwezempilo, ungakhohlwa ukudla imifino nezithelo eziningi futhi.

Kungakhuphula ushukela wegazi

Uma unesifo sikashukela noma esinye isimo sezokwelapha esinikela ekulawuleni ushukela wegazi ompofu, ama-juice kungenzeka angabi yindlela engcono kakhulu kuwe.

Lezi ziphuzo zivame ukuba nefayibha namaprotheni amancane, izakhi ezimbili ezisekela ushukela wegazi olinganiselayo (,).

Amajusi aluhlaza enziwe ngemifino kuphela aphansi kuma-carbs futhi akunakwenzeka ukuthi athinte kabi ushukela wegazi lakho. Kodwa-ke, uma ukhetha ujusi wakho oluhlaza ngezithelo, ushukela osezithelweni ungaba nomthelela ekwenyukeni okungafuneki emazingeni kashukela egazini lakho.

Ungawunciphisa lo mphumela ngokubhangqa ijusi yakho ngokudla noma ngesiphuzo esinikeza i-fiber namaprotheni, njengama-flax crackers noshizi, izinti ze-veggie nesaladi le-tuna, noma i-oatmeal enobisi lwesitshalo olungenashukela nebhotela le-alimondi.

Lokho kusho, kufanele uqaphele ikakhulukazi amajusi aluhlaza athengwe esitolo, ngoba lawa angafaka ushukela ongeziwe. Hlola ilebula bese uqinisekisa ukuthi izithelo noma imifino yizona kuphela izithako.

Ungahlola futhi ilebula lokudla okunempilo ngoshukela ongeziwe, okufanele ube zero. Lokhu kwehlukile “kushukela ophelele,” ozobala ngoshukela wemvelo otholakala ezithelweni.

Kungalimaza izinso zakho

Ukuphuza ijusi eluhlaza ngokulinganisela kungakhuphula ukudla kwakho izakhi zomzimba eziningi, kepha okuningi kakhulu kungadala imiphumela emibi kakhulu.

Imifino eluhlaza ingumthombo ocebile we-oxalic acid, noma i-oxalate, ethathwa njenge-antinutrient ngoba ibophezela kumaminerali ekudleni futhi imise umgudu wakho wokugaya ukudla ungawamunce.

Inani lama-oxalates owadla ngokujwayelekile emifinini yonke ekudleni okulinganiselayo akulimazi. Kodwa-ke, amajusi aluhlaza ajwayele ukuba yimithombo egxile kakhulu ye-oxalate.

Ama-oxalate amaningi kakhulu angaholela emiphumeleni emibi yezempilo, kufaka phakathi amatshe ezinso ngisho nokwehluleka kwezinso ().

Amacala ambalwa akamuva okwehluleka okukhulu kwezinso abhekwe ekudleni ngokweqile kwe-oxalate kusuka kumajusi aluhlaza kanye nama-smoothies afakwe ekuhlanzeni noma kuzivumelwano zokuzila (,).

Yize ijusi ihlanza, ama-detoxes, kanye nokuzila ukudla kungumkhuba odumile, ukuthembela kujusi oluhlaza - noma yiliphi elinye ijusi - njengokuwukuphela komthombo wokudla okunempilo akudingekile futhi kungalimaza impilo yakho.

Uma uhlela ukufaka ujusi oluhlaza ekudleni kwakho, kudlale kuphephile ngokwenza ukuzijwayeza nokudla ukudla okulinganiselayo okubandakanya ukudla okuhlukahlukene okuhlukahlukene.

Ijusi eliluhlaza iphilile uma idliwe ngokulinganisela kepha ayinazo izakhamzimba ezithile ezibalulekile njenge-fiber. Ngaphezu kwalokho, ukuphuza ngokweqile kungalimaza ushukela egazini nokusebenza kwezinso zakho.

Ingabe kufanele uqale ukuphuza ijusi eluhlaza?

Yize ujusi oluhlaza uvame ukumakethwa njengokwelapha konke ngamandla wokuphilisa ahlukile, akukuniki lutho ongeke wakuthola ekudleni imifino nezithelo.

Kanjalo, isiphuzo sigqitshwe ngokweqile.

Lokho kusho, kungaba yinto enomsoco ekudleni kwakho inqobo nje uma uyiphuza ngokulinganisela futhi ungayisebenzisi esikhundleni semifino yonke nezithelo. Ngaphezu kwalokho, ungakuthola kuyindlela elula yokuthuthukisa ukudla kwakho izakhamzimba eziningi.

Mane ukhumbule ukufunda amalebula okudla uma uthenga izinhlobo ezithengwe esitolo, ngoba lokhu kungagcina ushukela owengeziwe. Uma unesifo sikashukela noma esinye isimo sikashukela egazini, ungahle uthande ukuzikhawulela kulabo abanemifino kuphela.

Ekugcineni, khumbula ukuthi awukwazi ukuncika kujusi ukuhlangabezana nazo zonke izidingo zokudla komzimba wakho.

Ijusi eluhlaza ayihlinzeki nganoma yiziphi izinzuzo ezingaphezu kwalezo ezihlobene nomkhiqizo omusha. Kodwa-ke, uma kukusiza ukuthola izakhamzimba eziningi ekudleni kwakho, kuphephile futhi kunempilo ngokulinganisela.

Okubalulekile

Ijusi eluhlaza ikhishwa emifino eluhlaza njenge-kale, isipinashi nesilimo esidliwayo esinamagatsha anamanzi. Amanye amajusi aluhlaza angafaka nezithelo.

Lesi siphuzo siwumthombo ocebile wezakhi zomzimba nezakhi zezitshalo ezisekela impilo yenhliziyo, ukugaya ukudla nokuzivikela komzimba. Noma kunjalo, ishoda nge-fiber futhi ingafaka isandla ekulawulweni koshukela wegazi ompofu noma ezindabeni zezinso uma kudliwe ngokweqile.

Uma uphuza ujusi oluhlaza, qiniseka ukuthi ulinganisela indlela odla ngayo futhi uyifaka njengengxenye yokudla okunomsoco.