Ingabe Ijusi Lotamatisi Kukulungele? Izinzuzo nama-Downsides

-Delile

• Okunomsoco kakhulu
• Phezulu kuma-Antioxidants
• Kwangathi Kunganciphisa Ubungozi Bezifo Ezingamahlalakhona
• Kwangathi Kungathuthukisa Izici Zengozi Yesifo Senhliziyo
• Kwangathi Kungavikelwa Eminye Imdlavuza
• Amaphasi Angahle Abe khona
• Ingabe Kufanele Uphuze Ijusi Yotamatisi?
• Indlela Yokwenza Ujusi Wakho Utamatisi
• Okusemqoka

Ijusi likatamatisi yisiphuzo esidumile esihlinzeka ngamavithamini amaningi, amaminerali, nama-antioxidants anamandla (1).

Inothile ikakhulukazi kwi-lycopene, i-antioxidant enamandla enezinzuzo zezempilo ezihlaba umxhwele.

Kodwa-ke, abanye bakholelwa ukuthi ujusi wetamatisi kungenzeka ungabi nempilo njengotamatisi ophelele ngenxa yokuqukethwe okuphezulu kwe-sodium okutholakala kwimikhiqizo ethile.

Lo mbhalo ukhuluma ngezinzuzo zezempilo ezingaba khona kanye nokwehla kwejusi yetamatisi.

Okunomsoco kakhulu

Ujusi katamatisi yisiphuzo esidumile, esenziwe ngejusi yotamatisi abasha.

Yize ungathenga ujusi wetamatisi omsulwa, imikhiqizo eminingi ethandwayo - njenge-V8 - uyihlanganisa nejusi yeminye imifino efana nesilimo esidliwayo esinamagatsha anamanzi, izaqathe, kanye nama-beet.

Nalu ulwazi lokudla okunempilo ngenkomishi eyi-1 (240 ml) ka-100% ujusi katamatisi osemathinini ():

• Amakholori: 41
• Amaprotheni: 2 amagremu
• Umucu: 2 amagremu
• Uvithamini A: Amaphesenti angama-22 e-Daily Value (DV)
• Uvithamini C: I-74% ye-DV
• Uvithamini K: U-7% we-DV
• I-thiamine (uvithamini B1): U-8% we-DV
• I-Niacin (uvithamini B3): U-8% we-DV
• I-Pyridoxine (uvithamini B6): U-13% we-DV
• I-Folate (i-vitamin B9): U-12% we-DV
• Magnesium: U-7% we-DV
• Potassium: U-16% we-DV
• Yethusi: U-7% we-DV
• I-Manganese: 9% we-DV

Njengoba ukwazi ukubona, ujusi wetamatisi unomsoco kakhulu futhi upakisha amavithamini namaminerali amaningi abalulekile.

Isibonelo, ukuphuza nje inkomishi eyodwa (240 ml) yejusi yetamatisi kucishe kuhlanganise izidingo zakho zansuku zonke zikavithamini C futhi kugcwalise amaphesenti angama-22 ezidingo zakho zikavithamini A ngohlobo lwe-alpha- ne-beta-carotenoids.

AmaCarotenoids yimibala eguqulwa ibe nguvithamini A emzimbeni wakho ().

Le vithamini ibalulekile embonweni onempilo nasekugcinweni kwezicubu.

La ma-carotenoid awaguqulwa nje abe yi-vitamin A kuphela kodwa futhi asebenza njengama-antioxidants anamandla, avikela amaseli akho ekulimaleni okubangelwe ama-molecule angazinzile abizwa ngama-radicals amahhala.

Ukulimala okukhululekile kwamahhala kuye kwaxhunyaniswa nezimo ezingalapheki njengesifo senhliziyo futhi kukholakala ukuthi kunendima ekugugeni (,).

Ngokwengeziwe, ujusi wetamatisi ulayishwe nge-magnesium ne-potassium - amaminerali amabili abalulekile empilweni yenhliziyo (,).

Futhi ungumthombo omuhle kakhulu wamavithamini B, kufaka phakathi i-folate ne-vithamini B6, ebalulekile emzimbeni wakho neminye imisebenzi eminingi (, 9).

Ijusi likatamatisi linamavithamini namaminerali amaningi abalulekile empilweni yakho, kufaka phakathi uvithamini C, uvithamini A, amavithamini B, i-potassium ne-magnesium.

Phezulu kuma-Antioxidants

Ijusi likatamatisi liwumthombo ogxilile wama-antioxidants anamandla njenge-lycopene, i-carotenoid plant pigment exhunyaniswe nezinzuzo zezempilo ezihlaba umxhwele.

Eqinisweni, abaseMelika bathola ngaphezu kwe-80% yama-lycopene abo kusuka kutamatisi nemikhiqizo efana nejusi yetamatisi ().

ILycopene ivikela amaseli akho ekulimaleni okukhululekile, ngaleyo ndlela inciphise ukuvuvukala emzimbeni wakho (11).

Ucwaningo oluningi lukhombisile ukuthi ukuphuza ujusi wetamatisi ocebile nge-lycopene kunemiphumela ezuzisayo empilweni yakho - ikakhulukazi ngokunciphisa ukuvuvukala.

Isibonelo, ucwaningo lwezinyanga ezi-2 kwabesifazane abangama-30 luthole ukuthi labo abaphuza izinkomishi eziyi-1.2 (280 ml) ujusi katamatisi nsuku zonke - oqukethe ama-32.5 mg we-lycopene - behliswe kakhulu emazingeni egazi amaprotheni avuvukayo abizwa ngama-adipokines.

Ngaphezu kwalokho, abesifazane bathola ukwanda okuphawulekayo emazingeni egazi e-lycopene nokuncipha okuphawulekayo kwe-cholesterol kanye nomjikelezo okhalweni (12).

Olunye ucwaningo kwabesifazane abangama-106 abakhuluphele kakhulu luthi ukuphuza izinkomishi eziyi-1.4 (330 ml) ujusi katamatisi nsuku zonke izinsuku ezingama-20 kunciphise kakhulu izimpawu zokuvuvukala, njenge-interleukin 8 (IL-8) ne-tumor necrosis factor alpha (TNF-α), uma kuqhathaniswa ne iqembu lokulawula (13).

Ngokwengeziwe, ucwaningo lwamaviki ama-5 kubantu abangu-15 lukhombisile ukuthi ababambiqhaza abaphuza izindebe ezingama-0.6 (150 ml) wejusi yetamatisi ngosuku - elingana no-15 mg we-lycopene - behlise kakhulu amazinga e-serum ka-8-Oxo-2'-deoxyguanosine (8 -oxodG) ngemuva kokuzivocavoca umzimba ().

I-8-oxodG iyimpawu yomonakalo we-DNA obangelwa ama-radicals amahhala. Amazinga aphezulu alo maki axhunyaniswe nezifo ezingalapheki, njengomdlavuza webele nesifo senhliziyo ().

Ngaphandle kwe-lycopene, ujusi wetamatisi ubuye uwumthombo omuhle kakhulu we-vitamin C ne-beta-carotene - amanye ama-antioxidants amabili anezinto ezinamandla ezilwa nokuvuvukala (,).

Ijusi likatamatisi lingumthombo we-lycopene, i-antioxidant ekhonjiswe ukunciphisa ukuvuvukala ezifundweni eziningi. Iqukethe ne-antioxidants enamandla i-vitamin C ne-beta-carotene.

Kwangathi Kunganciphisa Ubungozi Bezifo Ezingamahlalakhona

Ucwaningo lukhombisile ukuthi ukudla okunotamatisi nemikhiqizo yamatamatisi njengejusi yetamatisi kunganciphisa ubungozi bezifo ezithile ezingamahlalakhona.

Kwangathi Kungathuthukisa Izici Zengozi Yesifo Senhliziyo

Utamatisi sekuyisikhathi eside ehlotshaniswa nempilo yenhliziyo ethuthukisiwe.

Ziqukethe ama-antioxidants anamandla, njenge-lycopene ne-beta-carotene, okusiza ukunciphisa izinto ezinobungozi besifo senhliziyo ezifana nomfutho wegazi ophakeme, i-cholesterol ephezulu, nokwakhiwa kwamafutha emithanjeni yakho (i-atherosclerosis).

Ukubuyekezwa okubandakanya abantu abangama-584 bathole ukuthi labo abadla ukudla okunothe ngemikhiqizo yamatamatisi notamatisi babenobungozi obunciphise kakhulu besifo senhliziyo uma kuqhathaniswa nalabo ababedla kancane utamatisi ().

Okunye ukubuyekezwa kwezifundo eziyi-13 kutholakale ukuthi i-lycopene evela emikhiqizweni yetamatisi ethathwe ngemithamo engaphezu kwama-25 mg ngosuku yehlisa amazinga “amabi” e-LDL cholesterol cishe ngo-10% futhi yehlise kakhulu umfutho wegazi (19).

Ukubheka, inkomishi eyi-1 (240 ml) yejusi yetamatisi inikeza cishe i-22 mg ye-lycopene (20).

Ngaphezu kwalokho, ukubuyekezwa kwezifundo ezingama-21 ezihambisana nokwengeza nemikhiqizo katamatisi ngokuncipha okukhulu emazingeni “amabi” e-LDL-cholesterol, umaka wokuvuvukala IL-6, kanye nokuthuthuka okuphawulekayo ekugelezeni kwegazi (21).

Kwangathi Kungavikelwa Eminye Imdlavuza

Ngenxa yamazinga ayo aphezulu ezakhamzimba ezinenzuzo nama-antioxidants, ujusi wetamatisi ukhonjisiwe ukuthi unemiphumela yokulwa nomdlavuza ezifundweni eziningana.

Ukubuyekezwa kwezifundo ezingama-24 kuhambisana nokudla okuphezulu kwemikhiqizo yamatamatisi notamatisi ngengozi eyehliswe kakhulu yomdlavuza wesinye ().

Esifundweni se-test-tube, ukukhishwa kwe-lycopene okususelwa kwimikhiqizo yetamatisi kuvimbele ukukhula kwamangqamuzana omdlavuza wendlala yesinye futhi kwafaka ngisho ne-apoptosis, noma ukufa kweseli ().

Ucwaningo lwezilwane lubuye lubheke ukuthi imikhiqizo katamatisi ingaba nomphumela wokuvikela umdlavuza wesikhumba.

Amagundane aphiwa utamatisi obomvu impuphu amasonto angama-35 abe nokukhula okuncane komdlavuza wesikhumba ngemuva kokuvezwa ukukhanya kwe-UV kunamagundane ekudleni kokulawula ().

Yize le miphumela ithembisa, kudingeka olunye ucwaningo ukuqonda ukuthi utamatisi nemikhiqizo efana nejusi yetamatisi ingakuthinta kanjani ukukhula komdlavuza kubantu.

Ijusi likatamatisi neminye imikhiqizo yetamatisi kunganciphisa ubungozi bezinhlobo ezithile zomdlavuza. Kodwa-ke, kudingeka olunye ucwaningo kule ndawo.

Amaphasi Angahle Abe khona

Yize ujusi wetamatisi unomsoco kakhulu futhi unganikeza izinzuzo zezempilo ezihlaba umxhwele, unakho ukwehla okuthile.

Ukuphazamiseka kwayo okukhulu kungenzeka ukuthi izinhlobo eziningi ziphakeme nge-sodium. Imikhiqizo eminingi yejusi yetamatisi iqukethe usawoti ongeziwe - oqubula okuqukethwe kwesodium.

Isibonelo, i-1.4-cup (340-ml) ekhonza ujusi katamatisi ka-100% kaCampbell iqukethe i-980 mg ye-sodium - okuyi-43% ye-DV (25).

Ukudla okuphezulu nge-sodium kungaba yinkinga, ikakhulukazi kubantu ababhekwa njengozwela kasawoti.

Amaqembu athile abantu, njengama-Afrika aseMelika, maningi amathuba okuthi athinteke kabi ngokudla okunesodium ephezulu ().

Futhi, ucwaningo lukhombisa ukuthi ukudla okunesodium eningi kungaba nomthelela ekucindezelweni kwegazi (27).

Okunye ukuwa kwejusi yetamatisi ukuthi incane kancane ku-fiber kunamatamatisi aphelele. Lokho kusho ukuthi ujusi wetamatisi usengaphezulu kwe-fiber kunezinye iziphuzo eziningi zezithelo njengejusi le-apula nejusi le-orange elingenawo uginindela ().

Yazi ukuthi iziphuzo eziningi zikatamatisi zinezinye izithelo ezingezwe kuzo, ezingakhuphula okuqukethwe kwekhalori noshukela. Ezinye izinguqulo zingaqukatha ushukela ongeziwe.

Lapho usesha okuhlukahlukene okunempilo, khetha ujusi katamatisi ongu-100% ngaphandle kasawoti noma ushukela ongeziwe.

Ngokwengeziwe, abantu abanesifo se-reflux se-gastroesophageal (GERD) bangafuna ukugwema ujusi wetamatisi ngoba kungazenza zibe zimbi izimpawu ().

Izinhlobo ezithile zikajusi wetamatisi zingaba ne-sodium eningi futhi ingaqukatha ushukela ongeziwe. Le jusi ingaphinde ibe nzima izimpawu kubantu abane-GERD.

Ingabe Kufanele Uphuze Ijusi Yotamatisi?

Ijusi likatamatisi lingaba ukukhetha okuphuzwayo okunempilo kubantu abaningi.

Ujusi katamatisi ominyene nomsoco wenza ukhetho oluhle kakhulu kulabo abanezidingo ezengeziwe zomsoco, njengabantu abadala asebekhulile nalabo ababhemayo.

Isibonelo, abantu ababhema ugwayi badinga uvithamini C omningi kunalabo abangabhemi. Njengoba ujusi wetamatisi uphezulu kakhulu kulesi sithako, kungaba ukukhetha okuhle uma ubhema (29).

Abantu abaningi asebekhulile banokufinyelela okulinganiselwe kokudla futhi bathambekele ekudleni ukudla okuncane okunomsoco. Ujusi katamatisi ungaba yindlela elula futhi emnandi yokukusiza uhlangabezane nezidingo zakho zezakhamzimba eziningi ().

Ngaphezu kwalokho, ukufaka iziphuzo ezingenampilo, njenge-punch yezithelo, isoda, nezinye iziphuzo ezinoshukela, ngejusi yetamatisi kuyindlela enempilo yokuthi noma ngubani athuthukise indlela adla ngayo.

Ukuphuza i-100% yejusi yetamatisi ngaphandle kasawoti noma ushukela ongeziwe kuyindlela enhle yokwandisa ukudla kwakho okunomsoco.

Indlela Yokwenza Ujusi Wakho Utamatisi

Kulabo abanekhono ekhishini, ujusi wetamatisi owenziwe ekhaya ungalungiswa kalula ngezithako ezimbalwa ezinomsoco.

Mane upheke utamatisi osikiwe osikiwe imizuzu engama-30 emlilweni ophakathi. Uma selehlile, phonsa utamatisi ku-blender enamandla amakhulu noma iprosesa yokudla bese ushaya kuze kufinyelelwe ukuvumelana okufunayo.

Ungayihlanganisa ingxube yetamatisi kuze kufinyelelwe ekuthambekeni okuphuzekayo noma uyishiye ibe nkulu ukuze isetshenziswe njengososo.

Utamatisi ungahlanganiswa neminye imifino namakhambi, njengesilimo esidliwayo esinamagatsha anamanzi, upelepele obomvu, ne-oregano, ukukhulisa okuqukethwe okunomsoco nokunambitheka nakakhulu.

Ithiphu ewusizo ukufaka uwoyela omncanyana lapho upheka utamatisi wakho. Ngoba i-lycopene iyinhlanganisela encibilikiswa ngamafutha, ukudla noma ukuphuza utamatisi onamafutha amancane kwandisa ukutholakala kwawo emzimbeni wakho ().

Ukushintsha iziphuzo ezinoshukela njenge-soda nejusi yetamatisi kungazuzisa impilo yakho. Yenza ujusi wetamatisi wakho ekhaya ngokucubungula utamatisi ophekiwe ku-blender.

Okusemqoka

Ijusi likatamatisi licebile ngezakhamzimba ezinjengevithamini C, amavithamini B, ne-potassium.

Futhi ingumthombo omuhle kakhulu wama-antioxidants, njenge-lycopene, enganciphisa ukuvuvukala kanye nengozi yesifo senhliziyo neminye imidlavuza.

Qiniseka ukuthi uthenga i-100% ujusi wetamatisi ngaphandle kukasawoti noma ushukela ongeziwe - noma uzenzele owakho ekhaya.