Yini Enempilo, Amawolintshi noma Ijusi Lewolintshi?

-Delile

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Uma uthanda ukuqala i-a.m. yakho ngengilazi enkulu ye-OJ, kungenzeka ukuthi uke wezwa i-rap embi yejusi: Igcwele ujamu-cishe amagremu angama-34 ingilazi eyodwa eyishumi nambili yeglasi. (Ungakhohliswa yilezi 8 zokudla okunempilo okunama-Crazy-High Sugar Counts noma!) Kepha kukhona izindaba ezimnandi! Ukujula kunezinzuzo zako-futhi i-OJ ingaba njalo Okuningi okunomsoco kunamawolintshi angenalutho, ngokusho kocwaningo olusha olushicilelwe ku- Ijenali Yezolimo Nezokudla Chemistry.

Abacwaningi baseJalimane naseSaudi Arabia baqhathanise amanani e-carotenoid, i-flavonoid, ne-vitamin C ezingxenyeni ezintsha ezisawolintshi, i-orange puree, nejusi yewolintshi, futhi bathola ukufinyeleleka kwe-bioaccessibility-noma inani lokudla elitholakalayo ukuze ukumunce amathumbu akho-laliphakeme kuzo zonke izakhi ku-OJ uma kuqhathaniswa nalezo ezisezigabeni eziwolintshi noma i-puree. Ukutholakala kwe-carotenoids kukhuphuke kathathu kuya kane ngenkathi ama-flavonoid enyuka amahlandla amane kuya kwamahlanu. Kwakukhona nokukhuphuka okucishe kube ngamaphesenti ayi-10 kokutholakala kwe-vitamin C kujusi we-orange uma kuqhathaniswa nezingxenye ze-orange noma i-puree.

Ngakho-ke ingabe i-OJ ingabangcono kuwe?

Kubathandi bejusi, lolu cwaningo luyizindaba ezimnandi - kepha ungabeki amabhodlela e-OJ okwamanje. Ucwaningo alwenzelwanga kubantu, kepha kunalokho kusetshenziswe amashubhu wokuhlola kanye namabhodlela ukulingisa ukugaya, ngakho-ke kudingeka olunye ucwaningo (ikakhulukazi kubantu!) Ukuqinisa okutholakele. Ngaphezu kwalokho: Amawolintshi nemikhiqizo eyenziwe ngamawolintshi ngokwemvelo iqukethe amanani aphansi womabili ama-carotenoids nama-flavonoids. Ngokufanayo, umehluko omncane wama-flavonoid atholakalayo ungase ungabi balulekile empilweni yakho.

Ekugcineni, isithelo ngokwaso singaba ukubheja okungcono kakhulu kwefayibha emawolintshi elahlekile ngesikhathi sokujuza. (I-Fibre akudingeki ibe yisicefe! Shaya enye yalezi Ungadliwa Ezinempilo Okufaka Ukudla Okuphezulu Kwe-Fibre.) Uma ubheka inani lefayibha kujusi uma iqhathaniswa nendebe eyodwa yezingxenye ze-orange, kungu-0.7 gram no-4.3 gram, ngokulandelana . Lowo umehluko omkhulu! Ngaphezu kwalokho, iziphuzo eziningi zejusi wawolintshi zinoshukela owengeziwe futhi azinawo amajusi amaningi wangempela. Yingakho kubalulekile ukuthi uhlale ufunda amalebula ukuze uqinisekise ukuthi ijusi yakho yenziwe, kahle, ngejusi engu-100%.

Ukunquma umehluko koshukela phakathi kwejusi lewolintshi nelingamaphesenti ayi-orange nakho kuyindida. Ingxenye ye-OJ (1/2 inkomishi) iqukethe 10.5 amagremu kashukela. Kuthatha amawolintshi ayi-1/2 ukwenza inkomishi engu-1/2 yejusi ye-orange-ngakho-ke noma ngabe udla isithelo noma uphuza ijusi, uzothola ushukela ofanayo. Lapho uqala ukukhipha izinkomishi ze-OJ, noma kunjalo, ushukela ungaphuma ekulawuleni. Kulula kakhulu ukuphuza izinkomishi ezi-2 zejusi kunokudla amawolintshi ayisithupha okwathathwa ukuthola ujusi!

Yini Okufanele Ayenze Umthandi Wejusi?

Ngokuya nge-My Plate ye-USDA, inkomishi ye-1/2 yejusi wamaphesenti ayi-100 ingabalwa ngesilinganiso sesithelo sakho esinconyiwe nsuku zonke. Ngakho-ke, uma uthanda inkomishi ye-OJ ekuseni, lokho kufanele kube umkhawulo wakho wansuku zonke. Okusele kwesithelo sakho sansuku zonke kufanele kube kusha, kufriziwe, noma ethinini, ukuze uvune izinzuzo zefiber futhi ugcine ushukela ulawulwa.

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