Ngabe Abantu Abanesifo Sikashukela Bangaba Nayo Ijusi Lomoba?

-Delile

• Liyini ijusi likamoba?
• Okuqukethwe ushukela
• Ingabe kufanele uyiphuze uma unesifo sikashukela?
• Okubalulekile

Ijusi lomoba yisiphuzo esimnandi, esinoshukela esivame ukusetshenziswa ezingxenyeni ezithile zaseNdiya, e-Afrika nase-Asia.

Njengoba lesi siphuzo siba sikhulu ngokwengeziwe, siyathengiswa njengesiphuzo semvelo yonke esinezinzuzo eziningi zezempilo.

Emithini yendabuko yaseMpumalanga, isetshenziselwa ukwelapha isibindi, izinso, nezinye izifo ().

Ungase umangale uma uzwa ukuthi abanye bakholelwa ukuthi kungasiza ngisho nasesifo sikashukela.

Lo mbhalo uchaza ukuthi luyini ujusi lomoba nokuthi luyisinqumo esihle yini kubantu abanesifo sikashukela - noma noma ngubani obuka ushukela wegazi lakhe.

Liyini ijusi likamoba?

Ujusi kamoba uwuketshezi olumnandi, oluyisiraphu olucindezelwa kamoba ohlutshiwe. Imvamisa ithengiswa ngabathengisi basemgwaqweni abayixuba ne-lime noma amanye amajusi bese beyiphakela phezu kweqhwa isiphuzo esihlwabusayo.

Kusetshenzelwa ukwenza ushukela womoba, ushukela onsundu, ama-molasses, kanye ne-jaggery ().

Umoba ungasetshenziselwa nokwenza i-rum, kanti eBrazil kuyavutshelwa futhi kusetshenziselwe ukwenza utshwala obubizwa ngokuthi i-cachaça.

Ijusi likamoba akulona ushukela omsulwa. Iqukethe cishe ama-70-75% amanzi, cishe i-10-15% fiber, kanye no-13-15% ushukela ngendlela ye-sucrose - efanayo noshukela wetafula ().

Eqinisweni, kungumthombo omkhulu woshukela abaningi etafuleni emhlabeni.

Ngendlela yayo engacutshungulwa, futhi ingumthombo omuhle wama-antioxidants e-phenolic ne-flavonoid. Lawa ma-antioxidants ayisizathu esiyinhloko sokuthi abanye abantu bathi kunezinzuzo zezempilo (,,).

Ngenxa yokuthi ayicutshungulwa njengeziphuzo eziningi ezinoshukela, ijusi lomoba ligcina amavithamini namaminerali alo.

Njengoba futhi iqukethe ama-electrolyte, njenge-potassium, ifundelwe imiphumela yayo ye-hydrating. Ocwaningweni lwabasubathi bamabhayisikili abayi-15, ijusi lomoba likhonjiswe ukuthi lisebenza njengesiphuzo semidlalo ekuthuthukiseni ukusebenza kokuzivocavoca nokubuyisa umzimba ().

Kodwa-ke, yenyusa amazinga kashukela egijimi ngesikhathi sokuzivocavoca umzimba. Izinzuzo zayo zazixhunyaniswe kakhulu nokuqukethwe kwayo kwe-carb kanye namandla ayo wokubuyisa imithombo yamandla emisipha yakho ngemuva kokuzivocavoca ().

Ijusi likamoba lenziwa ngokucindezela uketshezi ngaphandle komoba. Kungumthombo wama-antioxidants nezinye izakhi zomzimba, kepha iningi lezimangalo ezungeze izinzuzo zalo zezempilo alinasisekelo.

Okuqukethwe ushukela

Yize inikeza izakhamzimba eziningana, ijusi lomoba lihlala linoshukela omningi kanye ne-carbs.

Ukunikezwa kwe-1-cup (240-mL) (, 6):

• Amakholori: 183
• Amaprotheni: 0 amagremu
• Amafutha: 0 amagremu
• Ushukela: 50 amagremu
• Umucu: 0-13 amagremu

Njengoba ukwazi ukubona, inkomishi eyodwa (240 mL) iqukethe amagremu ayi-50 kashukela - okulingana namathisipuni ayi-12.

Lokhu kudlula kakhulu amathisipuni ayi-9 namathisipuni ayisithupha kashukela ophelele ngosuku i-American Heart Association encoma abesilisa nabesifazane, ngokulandelana ().

Ijusi likamoba linenani elihlukahlukene le-fiber. Eminye imikhiqizo ayibhalisi lutho noma umkhondo nje kuphela, kanti eminye, kufaka phakathi ijusi likamoba ongaphekiwe lomoba, uziqhayisa kuze kufike ku-13 amagremu ngenkomishi ngayinye (240 mL).

Noma kunjalo, kungcono ukuthola i-fiber ekudleni kwezitshalo kunesiphuzo esimnandi. Uma ufuna isiphuzo esine-fiber, kungcono ukhethe i-powdered fiber supplement ngaphandle koshukela ongeziwe bese uwuxube namanzi.

Ushukela yi-carb ephuka emzimbeni ibe yi-glucose. Okunye ukudla okuphezulu kwe-carb neziphuzo kungakhuphula ushukela wegazi ngokweqile, ikakhulukazi uma unesifo sikashukela noma usengozini. Ngakho-ke, abantu abanesifo sikashukela kufanele babuke ukudla kwabo okushukela ngokucophelela.

Yize ijusi lomoba linenkomba ephansi ye-glycemic (GI), lisenomthwalo ophezulu we-glycemic (GL) - okusho ukuthi nakanjani lizokuba nomthelela omkhulu kumazinga kashukela egazini lakho (,).

Ngenkathi i-GI ilinganisa ukuthi ukudla noma isiphuzo sikhuphula masinyane kangakanani ushukela wegazi, i-GL ilinganisa inani eliphelele likashukela egazini. Ngakho-ke, i-GL inikeza isithombe esinembe kakhudlwana ngemiphumela yejusi likamoba kushukela wegazi.

Ijusi likamoba liphakeme kakhulu kushukela futhi linomthwalo ophezulu we-glycemic yize unenkomba ephansi ye-glycemic. Ngakho-ke, kuthinta kakhulu ushukela wegazi.

Ingabe kufanele uyiphuze uma unesifo sikashukela?

Njengezinye iziphuzo ezinoshukela omningi, ijusi lomoba akuyona into enhle ongayikhetha uma unesifo sikashukela.

Inani lalo likashukela elingakhuphula amazinga kashukela egazini lakho ngendlela eyingozi. Ngakho-ke, kufanele usigweme ngokuphelele lesi siphuzo.

Ngenkathi ucwaningo lwe-test-tube ngokukhishwa komoba luphakamisa ukuthi ama-polyphenol antioxidants alo angasiza amaseli e-pancreas ukuthi akhiqize i-insulin ethe xaxa - i-hormone elawula ushukela wegazi lakho - lolu cwaningo lungolokuqala futhi alwenzi luphephe kubantu abanesifo sikashukela ().

Uma usathanda isiphuzo esimnandi, ungasebenzisa izithelo ezintsha ukufaka amanzi akho ngobumnandi bemvelo.

Ngaphandle kocwaningo oluthile lwelebhu olukhomba imiphumela engaba khona yokulwa nesifo sikashukela, ijusi likamoba akusona isiphuzo esifanele labo abanesifo sikashukela.

Okubalulekile

Ijusi likamoba yisiphuzo esingahlanjululwa esikhishwe ezimobeni.

Ngenkathi isebenza ngomthamo onempilo wama-antioxidants, iphezulu ngokweqile kushukela. Lokhu kwenza kube inketho embi kubantu abanesifo sikashukela.

Esikhundleni sejusi lomoba, khetha ikhofi elingenashukela, itiye, noma amanzi afakwe izithelo. Lezi ziphuzo zisenganambitha kancane ngaphandle kokubeka engcupheni amazinga kashukela egazini lakho.