Ngemini eshushu, xa ufika ekhaya ubile, akukho nto ingcono kuneglasi yejusi yeorenji ebandayo, akunjalo? Uninzi lwethu lucinga ukuba ijusi yeorenji sisiselo esinempilo nesiluncedo kakhulu. Siqhele ukusinika abantwana abancinci, ingakumbi xa sigula okanye sizive singaphilanga. Kodwa, yintoni eneneni kwijusi yeorenji oyithengayo evenkileni, okanye ijusi oyenzayo ekhaya? Ngaba ilungile ngokwenene njengoko sicinga? Makhe sithethe ngale nto nzulu kancinci namhlanje.
Iintlobo zejusi yeorenji - ukhetha yiphi?
Xa usiya evenkileni, zingaphi iintlobo zejusi yeorenji ezikhoyo? Zikwiibhokisi, kwiibhotile... zonke iintlobo. Ngoko ke ungayikhetha njani eyona ilungileyo? Makhe sibone ukuba zeziphi iintlobo eziphambili.
- Ijusi yeorenji entsha: Le yeyona ndlela ilungileyo nesempilweni. Ungathatha iiorenji ezintsha uzicinezele ngesandla okanye ngejusi. Xa zenziwe ngolu hlobo, akukho swekile yongeziweyo okanye izinto zokugcina ukutya njengakwijusi ezithengwa evenkileni. Ngoko ke, umgangatho uphezulu.
- Ijusi yeorenji eyi-100% ethengwa evenkileni: Uninzi lweejusi ezibhalwe "100% Juice" azinaswekile eyongeziweyo. Nangona kunjalo, ngenxa yokuba zifakwe ii-pasteurized ukuze zigcinwe, zisenokungabi nexabiso lesondlo elifanayo nejusi entsha.
- "Isiselo se-orenji" okanye "Isiselo sejusi ye-orenji": Ezi zezona kufuneka uzilumkele kakhulu . Ziqulathe ijusi yeorenji encinci kakhulu. Uninzi lwazo luqulathe amanzi, iswekile, kunye nezinto eziswiti ezenziweyo. Ngoko ke ezi azizo ijusi yeorenji ngokwenene, kodwa zisiselo esineswekile.
- I-Pulp vs. I-Pulp-Free: Abanye abantu abayithandi i-pulp kwijusi yeorenji yabo. Kodwa ubusazi na ukuba ukusela ijusi kunye ne-pulp kukwanika umzimba wakho i-fiber eyongezelelweyo ? Le fiber ibaluleke kakhulu kwinkqubo yethu yokugaya ukutya.
Makhe sijonge isondlo esikwiglasi yejusi yeorenji.
Makhe sijonge umxholo wesondlo kwiglasi eqhelekileyo yejusi yeorenji engenaswekile eyenziwe ekhaya (malunga ne-240 ml).
| Icandelo lezondlo | ubungakanani ( malunga .) |
|---|---|
| Iikhalori | Malunga ne-112 |
| Iiproteni | Iigram ezi-2 |
| Iicarbohydrate | Iigram ezingama-26 |
| Iswekile | Iigram ezingama-21 |
| Ifayibha | 0.5 grams (ukuba inamafutha) |
Jonga, kukho malunga neegram ezingama-21 zeswekile kwiglasi enye. Nangona le yiswekile yendalo, ininzi kakhulu. Oko kungaphezulu kweetisipuni ezi-5!
Ukongeza, ijusi yeorenji,
- Isiselo esityebileyo kakhulu kwi -vitamin C.
- Ikwatyebile kwi-vitamin Folate .
- Iqulethe isixa esaneleyo se-potassium .
Iingenelo zempilo zejusi yeorenji
Kulungile, ngoku masibone ukuba zithini izibonelelo zokusela ijusi yeorenji ngokulinganisela.
1. Ilungele ukuzikhusela komzimba - yindawo yokugcina i-vitamin C!
Ijusi yeorenji sisiselo esimnandi kakhulu esizele yivithamini C. Iglasi enye ikunika kabini isixa esicetyiswayo sevithamini C ngosuku. Le vithamini C inceda ukuqinisa amajoni omzimba wethu . Oku kuthetha ukuba isinceda ekukhuseleni kwizifo ezincinci ezifana nomkhuhlane.
2. Kubaluleke kakhulu koomama abakhulelweyo
I-Folate, isondlo esifumaneka kwijusi yeorenji, ibalulekile ekukhuleni okunempilo komntwana ongekazalwa. I-Folate inceda ekuthinteleni iziphene zetyhubhu ye-neural, eziziziphene zokuzalwa kwengqondo yomntwana kunye nomqolo. Oogqirha bacebisa ukuba umama okhulelweyo afumane ubuncinci ii-microgram ezingama-400 ze-folate ngosuku.
3. Yehlisa umngcipheko wamatye ezintso
I-Potassium citrate, into efumaneka kwijusi yeorenji, ibopha i-calcium kumchamo kwaye inceda ekunciphiseni umngcipheko wamatye ezintso aphuma kwi-calcium.
4. Inceda ekugayweni kokutya
Ukuba usela ijusi yeorenji kunye nelamuni, ifayibha ekuyo inokunceda ukuthintela ukuqhina kwaye igcine inkqubo yakho yokugaya ukutya isebenza kakuhle. Ukongeza, uphando lufumanise ukuba iikhompawundi ezithile kwiiorenji zinokunceda ekukhuthazeni ukukhula kweebhaktheriya ezilungileyo emathunjini akho.
Kodwa lumka nangezi zinto!
Kunye neenzuzo, kukwakho neengxaki zokusela ijusi yeorenji eninzi ekufuneka siziqaphele.
Ukunyuka ngequbuliso kwamanqanaba eswekile egazini
Njengoko sibonile kwitheyibhile engaphambili, iglasi yejusi yeorenji ineswekile eninzi. Nangona le yiswekile yendalo, xa ityiwa njengejusi, le swekile ifunxwa ngokukhawuleza emzimbeni kwaye ibangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini. Oku akulunganga kumntu onesifo seswekile okanye osemngciphekweni wokuba nesifo seswekile. Inokuba yingozi nakubantu abafumana iimpawu ezifana ne-hypoglycemia xa iswekile ifunxwa ngokukhawuleza.
Ingabangela ukutyeba
Iglasi yejusi yeorenji ineekhalori ezimalunga ne-112. Uninzi lwale nto luvela kwiswekile. Ukuba uzama ukunciphisa umzimba, ukusela ijusi yeorenji yonke imihla kunokuphazamisa imizamo yakho.
Kungcono ukutya iorenji epheleleyo kunokusela ijusi yeorenji. Uyazi ukuba kutheni?
| I-Factor | Iglasi yejusi yeorenji (240ml) | Iorenji eqhelekileyo |
|---|---|---|
| Iikhalori | ~ 112 | ~ 45 |
| Iswekile | ~ 21 iigram | ~ 9 iigram |
| Ifayibha | ~ 0.5 iigram | ~ 2.4 iigram |
Kucacile, akunjalo? Ukutya iorenji akunazo iikhalori neswekile eninzi, kwaye kunefayibha eninzi. Ifayibha ikwenza uzive unelisekile kwaye inciphisa ukufunxwa kweswekile emzimbeni wakho.
Ukuba usela ijusi yeorenji, uyenza njani kanye kanye loo nto?
- Nciphisa ubungakanani: Sukusela ngaphezu kweglasi enye encinci (150-200 ml) ngosuku.
- Sela kunye nesidlo: Endaweni yokusela nje, ukusela ijusi yeorenji kunye nesidlo kunokunceda ukulawula ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
- Yenze ekhaya: Nanini na xa kunokwenzeka, yenza ijusi ngeeorenji ezintsha ngaphandle kokufaka iswekile.
- Musa ukulibazisa ijusi: Sela ijusi kunye nejusi ukuze ufumane iingenelo zefayibha.
Ukuba unesifo seswekile okanye esinye isifo, kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba wongeze iziselo ezifana nejusi yeorenji ekutyeni kwakho.
Umyalezo Wokuya Ekhaya
- Nangona ijusi yeorenji ityebile kwi-vitamin C kunye ne-folate, iphezulu kwiswekile yendalo kunye neekhalori.
- Eyona ndlela ilungileyo nesempilweni kukutya iorenji epheleleyo kunokusela ijusi yeorenji. Ngaleyo ndlela ufumana ifayibha eninzi kwaye unciphise iswekile kunye neekhalori.
- Ukuba usela ijusi yeorenji, yenza njalo ngokulinganisela (iglasi enye encinci ngosuku). Khetha ijusi ebhalwe "100% Juice," ayinaswekile yongeziweyo, kwaye ineswekile encinci.
- Ziphephe iziselo ezineswekile ezifana ne "Orange Drink." Ziyingozi empilweni.
- Abantu abanesifo seswekile okanye abaneengxaki zokulawula ubunzima bomzimba kufuneka balumke kakhulu xa besela ijusi yeorenji, kwaye bubulumko ukufuna iingcebiso kugqirha wabo.
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