Ama-Super Greens: Ingabe i-Greens powder iyimpilo?

-Delile

• Iyini impuphu Yemifino?
• Ukondleka Kuyahlukahluka Ngokuya Ngezithako
• Isengezo Esifanele Ukucatshangelwa
• Kungasiza Ukuvimbela Izifo Ezingamahlalakhona
• Kwangathi Ungathuthukisa Amandla Akho
• Ezinye Izinzuzo
• Akuyona indawo yemifino yonke
• Indlela Yokusebenzisa Imifino Powder
• Okusemqoka

Akuyona imfihlo ukuthi abantu abaningi abayidli imifino eyanele.

Imifino yempuphu izithasiselo zokudla ezenzelwe ukukusiza ukuthi ufinyelele ekutholeni imifino oyincoma nsuku zonke.

Amalebula womkhiqizo athi izimpushana eziluhlaza zingasekela ukungavikeleki komzimba wakho, amazinga wamandla, ukukhipha ubuthi emzimbeni nokuningi - kepha ungazibuza ukuthi ngabe isayensi iyazisekela yini lezi zinzuzo ezibekiwe.

Lo mbhalo ukutshela ukuthi imifino yempuphu iphilile yini.

Iyini impuphu Yemifino?

Imifino eyimifino izithasiselo zokudla ongazixuba emanzini nakwezinye iziphuzo.

Imvamisa zine-hue eluhlaza futhi zinganambitha utshani obuncane. Okufakwa esikhundleni sikashukela wemvelo kuvame ukungezwa ukuze kuthuthukiswe ukunambitheka.

Imifucumfucu yemifino ngokuvamile iqukethe izithako ezihlukene ezingama-25-40 noma ngaphezulu, ezihluka ngohlobo lomkhiqizo. Lokhu kuvame ukufaka (,):

• Imifino enamaqabunga: Isipinashi, i-kale, i-collards, iparsley
• Izimila zasolwandle: Spirulina, chlorella, dulse, kelp
• Eminye imifino: Broccoli, beet, izaqathe, utamatisi, iklabishi eliluhlaza
• Utshani: Utshani bebhali, utshani bekolweni, utshani be-oat, utshani be-alfalfa
• Izithelo ezine-antioxidant ephezulu: Amajikijolo, amajikijolo, goji nama-acai berries
• Ukukhishwa komsoco: Ukukhishwa kwetiye eluhlaza okotshani, ukukhipha imbewu yamagilebhisi, ukukhipha i-ginkgo biloba
• Ama-Probiotic:I-Lactobacillus (L.) rhamnosus, L. acidophilus, I-Bifidobacterium lactis
• Ama-enzyme wokugaya asuselwa ezitshalweni: Amylase, cellulase, lipase, papain, protease
• Amakhambi: I-basil engcwele, i-astragalus, i-echinacea, i-thistle yobisi
• Amakhowe: Ukukhishwa kwekhowe le-Maitake, ukukhishwa kwamakhowe e-shiitake
• Okufakwa esikhundleni sikashukela wemvelo: Ukukhishwa kweqabunga likaStevia, ukukhishwa kwezithelo zezindela
• I-fiber eyengeziwe: Ilayisi bran, inulin, i-apula fiber

Umkhiqizo osetshenziswe kulezi zithasiselo uvame ukomiswa bese ufakwa impuphu. Ngenye indlela, ezinye izithako zingakhishwa ijusi, bese ziphelelwa amanzi emzimbeni, noma kukhishwe izingxenye ezithile zokudla okuphelele.

Umkhuba omusha ukuhluma noma ukuvubela izithako, okwandisa amazinga wamavithamini futhi okusiza ukudiliza izinhlanganisela ezingaphazamisa ukumuncwa kwamaminerali (,,).

Ukwakhiwa kuvame ukuba yi-vegan, kanye nokungaguquguquki kofuzo kanye nokwenziwe - kepha hlola ilebula lomkhiqizo ukuthola le mininingwane.

Amanani entengo yempuphu eluhlaza asukela kumasenti angama-22 kuye kwangama-99 noma ngaphezulu nge-scoop ngayinye (cishe amagremu ayi-10 noma izipuni ezimbili), kuya ngezithako ezithile.

Yize ukwenziwa kwempuphu yemifino kuyahluka ngohlobo lomkhiqizo, ngokuvamile kwenziwa ngemifino enamaqabunga omisiwe kanye neminye imifino, izimila zasolwandle, utshani, izithelo ezinamaphilisi aphezulu kanye namakhambi. Ama-probiotic nama-enzyme wokugaya ukudla nawo ayangezwa nawo.

Ukondleka Kuyahlukahluka Ngokuya Ngezithako

Ngoba izithako zemifino eluhlaza ziyashiyana ngohlobo lomkhiqizo, inani lokudla okunempilo livame ukwehluka phakathi kwemikhiqizo.

Ngokwesilinganiso, i-scoop eyodwa (10 amagremu noma izipuni ezimbili) zemifino eluhlaza iqukethe ():

• Amakholori: 40
• Amafutha: 0.5 amagremu
• Inani lama-carbs: 7 amagremu
• I-fiber yokudla: 2 amagremu
• Ushukela: 1 igremu
• Amaprotheni: 2 amagremu
• I-Sodium: 2% we-Reference Daily Intake (RDI)
• Uvithamini A (njenge-beta-carotene): Ama-80% we-RDI
• Uvithamini C: Ama-80% we-RDI
• Uvithamini K: 60% we-RDI
• I-calcium: 5% we-RDI
• Insimbi: 20% we-RDI
• Iodine: I-100% ye-RDI
• Selenium: Ama-70% we-RDI
• I-Chromium: 60% we-RDI
• Potassium: 5% we-RDI

Ama-powders ngokuvamile anama-calorie aphansi, kepha ukuwaxuba nenye into ngaphandle kwamanzi kungangeza amakhalori.

Imifino eluhlaza ayibhalisi ngaso sonke isikhathi okuqukethwe kuwo wonke amavithamini namaminerali. Ngokuvamile akuphelelanga njengesengezo esijwayelekile se-multivitamin namaminerali.

Kwezinye izimo, imifino yempuphu yenziwa njengokushintshwa kokudla, okwenza umkhiqizo uphelele ngokudla okunempilo futhi ube nama-calories amaningi.

Yize kungenakubalwa kwilebula, izimpuphu zemifino ngokuvamile ziphakeme kuma-polyphenols nakwezinye izinhlanganisela zezitshalo ezinemisebenzi yokulwa nokuvuvukala ().

Imifucumfucu yemifino ngokuvamile iba nama-calories amancane kodwa aphezulu kumaminerali athile namavithamini, kufaka phakathi i-selenium, iodine, i-chromium kanye namavithamini A, C no-K, kanye nezakhi zezitshalo ezinemisebenzi elwa nokuvuvukala.

Isengezo Esifanele Ukucatshangelwa

Izakhi zomzimba nezitshalo eziku-powders eziluhlaza zingasekela impilo yonke uma isetshenziswa ngokuhlangana nokudla okunempilo nendlela yokuphila.

Isibonelo, imifino yempuphu ivamise ukuba nevithamini A no-C ephezulu, esiza ukusekela ukusebenza komzimba (7, 8).

Ngokwengeziwe, ama-probiotic afakwe kwimifino yempuphu angaxhasa ukusebenza komzimba kanye nempilo yokugaya ukudla. Kodwa-ke, inani lama-enzyme wokugaya ukudla asezelwe ezitshalweni aliqinisekile (,,).

Ama-powders emifino ahlolwe ezifundweni ezimbalwa ezimbalwa, kepha imiphumela ingahluka ngokwakhiwa komkhiqizo nokwengeza.

Ngokwengeziwe, abakhiqizi bemikhiqizo bavame ukuxhasa lezi zifundo, okwandisa ubungozi bokukhetha. Ngakho-ke, kungcono ukugcina isilinganiso esinempilo sokungabaza.

Kungasiza Ukuvimbela Izifo Ezingamahlalakhona

Izenzo zokulwa ne-antioxidant nezokulwa nokuvuvukala kwezakhi zemithi emifino eluhlaza kungasiza ekunciphiseni ubungozi bezifo ezingamahlalakhona.

Esifundweni esisodwa samasonto amane kubantu abayi-10 abaphilile, izipuni ezimbili (amagremu ayi-10) wemifino eluhlaza ethathwe nsuku zonke kwehlisa amazinga egazi amaprotheni alimele nge-oxidative ngo-30% ().

Ukuvimbela ukulimala kwamaprotheni egazi njengama-enzyme kubalulekile, ngoba enza imisebenzi esiza ukukuvikela emdlavuzeni nasezifweni ezingalapheki ().

Kwesinye isifundo sezinsuku ezingama-90 kubantu abangama-40 abanesifo somfutho wegazi ophakeme, izipuni ezimbili (amagremu ayi-10) emifino eluhlaza ethathwe nsuku zonke yehle yomibili ingcindezi yegazi le-systolic ne-diastolic cishe ngo-8%. Iqembu elilawulayo alibonanga kuthuthukiswa ().

Noma kunjalo, kudingeka izifundo eziningi ukuqinisekisa lezi zinzuzo ezingaba khona.

Kwangathi Ungathuthukisa Amandla Akho

Amanye ama-powders aluhlaza athi akhuphula amandla akho. Noma kunjalo, ngokuvamile anama-calories aphansi futhi, ngakho-ke, awahlinzeki ngamandla amaningi.

Kodwa-ke, amanye alawa powders aqukethe izinto ezingakusiza uzizwe uqaphile futhi unamandla, kufaka phakathi i-green tea extract, equkethe i-caffeine nezithako zezitshalo ezisekela ukushiswa kwama-calories ().

Esifundweni sezinyanga ezintathu kwabesifazane abangama-63 abanempilo, labo abathatha isipuni esisodwa (10 amagremu) semifino eluhlaza okuqukethe okukhishwa kwetiye eliluhlaza nsuku zonke babike ukwanda okukhulu kwamandla, ngenkathi iqembu le-placebo libika ukuthi alukho ushintsho ().

Noma kunjalo, lesi isifundo esisodwa kuphela esidinga ukuphindwaphindwa. Akuqiniseki nokuthi impuphu yemifino ngaphandle kokukhishwa kwetiye eluhlaza izonikeza izinzuzo ezifanayo.

Ezinye Izinzuzo

Amanye ama-powders aluhlaza athi asiza ngokukhipha ubuthi emzimbeni futhi enza umzimba wakho ube ne-alkaline ethe xaxa - okusho ukuphakama esikalini se-pH sika-zero kuye ku-14.

Kodwa-ke, ukudla imifino powder ngeke kuthinte i-pH yegazi lakho, elawulwa ngokuqinile emzimbeni wakho ngaphakathi kwebanga elincane le-7.35-7.45 ().

Ngakolunye uhlangothi, umchamo wakho we-pH uyashintshashintsha ngaphakathi kobubanzi obubanzi obungu-4.5-8.0. Ukudla imifino neminye imifino kungakhuphula kancane umchamo i-pH, kuyenze ibe ne-alkaline ethe xaxa (,,).

Abanye abacwaningi bacabanga ukuthi ukwanda okuncane kwe-alkalinity yomchamo kungasiza umzimba wakho ukuthi ulahle ubuthi, njengezibulala-zinambuzane nokungcolisayo. Kodwa-ke, lokhu akuzange kufundwe kahle kubantu (,,,).

Ukudla izimpushana zemifino kungasasekela ukukhishwa kwe-detoxification ngezinye izindlela. Isibonelo, lapho isibindi sakho sikhipha amakhemikhali athile, kulimala ama-radicals wamahhala. Imifucumfucu yemifino icebile ngama-antioxidants, angasiza ekulweni nale radicals yamahhala (,,).

Ama-powders wemifino angakhuphula impilo yonke, asekele ukusebenza komzimba futhi asize ukunciphisa ingozi yezifo ezingamahlalakhona. Ucwaningo oluningi luyadingeka ukuze kuqinisekiswe ezinye izinzuzo ezingaba khona, njengokukhuphuka kwamandla nokukhishwa kobuthi emzimbeni.

Akuyona indawo yemifino yonke

Ukudla imifino ehlukahlukene kanye neminye imikhiqizo njengengxenye yokudla okuyindilinga kuyindlela engcono yokufeza ibhalansi yokudla okunempilo nokugwema ukweqisa kwanoma yisiphi isakhi ().

Kuhlobo lwayo lonke, imifino ikunika ukwaneliseka ngokuhlafuna futhi inamanzi amaningi. Zombili lezi zici zithuthukisa ukugcwala futhi zingasiza ukuvimbela ukudla ngokweqile. Kulokhu, izimpushana eziluhlaza azenelisi kangako (,).

Ngokwengeziwe, imifino yempuphu iphansi ku-fiber, imane inikeze ngo-1-2 amagremu ngokusebenza ngakunye, noma kwesinye isikhathi kufakwa i-fiber eyengeziwe ().

Qaphela ukuthi izimpushana eziluhlaza ngokuvamile zinovithamini K. Le vithamini ihlangana nemithi ethile, kubandakanya ne-thinner yegazi. Ngakho-ke, zingaphazamisa ukwelashwa (28).

Zingaqukatha nokungcola okuyingozi, okufana nomthofu nezinye izinsimbi ezisindayo. Ukuhlaziywa okukodwa kwelebhu kuthole ukungcola emikhiqizweni emine kwengu-13 ehlolwe. Ngaphambi kokukhetha umkhiqizo, hlola iwebhusayithi yenkampani ukuthola ukuthi iqinisekisa ubumsulwa.

Ekugcineni, amanye ama-powders aluhlaza axwayisa ngokuthi izingane, abesifazane abakhulelwe noma abancelisayo nabantu abathatha imishanguzo akufanele basebenzise umkhiqizo. Imvamisa ziqukethe amakhambi nezikhangiso ezigxile ezingadala ubungozi noma ukuxhumana.

Kungumkhuba omuhle ukukhuluma nodokotela wakho ngaphambi kokuthatha noma isiphi isengezo esisha - imifino yempuphu ayihlukile.

Izinhlobo eziphelele zemifino neminye imikhiqizo zilungele ukwanelisa indlala, ukuthola ibhalansi yezakhamzimba nokunciphisa ukuvezwa kwakho kokungcola okungaba yingozi.

Indlela Yokusebenzisa Imifino Powder

Ukuze uthole imiphumela emihle, landela imiyalo ku-canister yempuphu eluhlaza oyithengayo.

Kuvame kakhulu ukugovuza impuphu emanzini, ijusi, ubisi noma okufaka ubisi kanye nama-smoothies.

Ngokuphepha kokudla, friji yonke impushana yemifino efakwe amanzi uma ungayisebenzisi ngokushesha.

Uma ukhetha ukungaphuzi imifino yakho eluhlaza, unga:

• Bangeze kumaqanda aqhekeziwe noma i-omelet
• Bafafaze ngemifino eyosiwe
• Hlanganisa nokugqoka isaladi okuzenzela
• Bafake emgodini wemifino
• Bangeze esobho

Kodwa-ke, lapho ushisa imifino powder, unganciphisa noma ususe ezinye izakhi zomzimba, kufaka phakathi i-vitamin C nama-probiotic.

Uma ukudla kwakho imifino kuvame ukwehla lapho usohambweni, cabanga ukuthatha imifino impuphu nawe ukusiza ukugcina umsoco wakho.

Indlela ejwayeleke kakhulu yokusebenzisa izimpushana eziluhlaza ukuzifaka emanzini, ujusi noma ezinye iziphuzo. Ungangeza futhi kuzindlela zokupheka.

Okusemqoka

Imifino yempuphu izithasiselo ezenziwe ngemifino, imifino, izimila zasolwandle, ama-probiotic, ama-enzyme wokugaya ukudla nokuningi.

Zingakhuphula ukuzivikela komzimba futhi zinciphise ubungozi besifo esingamahlalakhona, kepha imiphumela ingahluka ngokuya ngezithako. Izifundo ngale mikhiqizo zilinganiselwe futhi, yize zinomsoco, akufanele zithathe indawo yokudla okuphelele.

Kusamele udle imifino emisha emisha, eminye imifino kanye nokudla okuhlukahlukene okunempilo.