Ngosuku olushisayo, uma ufika ekhaya ujulukile, akukho okungcono kunengilazi yejusi lewolintshi elibandayo, akunjalo? Abaningi bethu bacabanga ukuthi ijusi lewolintshi liyisiphuzo esinempilo nesizuzisayo. Sijwayele ukulinika izingane ezincane, ikakhulukazi uma sigula noma sizizwa singaphilile. Kodwa, yini ngempela etholakala kujusi lewolintshi olithenga esitolo, noma ijusi olenza ekhaya? Ingabe lihle ngempela njengoba sicabanga? Ake sixoxe ngalokhu ngokujulile namuhla.
Izinhlobo zejusi lewolintshi - ukhetha yiphi?
Uma uya esitolo esikhulu, zingaki izinhlobo zejusi lewolintshi ezikhona? Emabhokisini, emabhodleleni... zonke izinhlobo. Ngakho-ke ukhetha kanjani elingcono kakhulu? Ake sibone ukuthi yiziphi izinhlobo eziyinhloko.
- Ijusi Elisha Lewolintshi: Lena yindlela engcono kakhulu nenempilo. Ungathatha amawolintshi amasha uwacindezele ngesandla noma nge-juicer. Uma kwenziwa ngale ndlela, akukho ushukela owengeziwe noma izithasiselo njengakumajusi athengwa esitolo. Ngakho-ke, ikhwalithi isezingeni eliphezulu kakhulu.
- Ijusi lewolintshi elingu-100% elithengwa esitolo: Iningi lamajusi elibhalwe ukuthi "100% Juice" alinawo ushukela owengeziwe. Kodwa-ke, ngenxa yokuthi afakwe i-pasteurized ukuze agcinwe, angase angabi nenani elilinganayo lokudla okunomsoco njengejusi elisha.
- "Isiphuzo se-Orange" noma "Isiphuzo se-Orange Juice": Lezi yizo okudingeka uziqaphele kakhulu . Empeleni ziqukethe ijusi le-orenji elincane kakhulu. Ziqukethe amanzi amaningi, ushukela, kanye noshukela wokwenziwa. Ngakho-ke lezi akuzona ngempela ijusi le-orenji, kodwa isiphuzo esinoshukela.
- I-Pulp vs. I-Pulp-Free: Abanye abantu abayithandi i-pulp kujusi wabo wewolintshi. Kodwa bewazi ukuthi ukuphuza ijusi ne-pulp kunikeza umzimba wakho i-fiber eyengeziwe ? Le fiber ibaluleke kakhulu ohlelweni lwethu lokugaya ukudla.
Ake sibheke ukudla okunomsoco engilazini yejusi lewolintshi.
Ake sibheke okuqukethwe okunomsoco kwengilazi evamile yejusi lewolintshi elingafakwanga ushukela elenziwe ekhaya (cishe ama-240 ml).
| Isigaba sezakhamzimba | usayizi ( cishe .) |
|---|---|
| Amakhalori | Cishe 112 |
| Amaprotheni | Amagremu ama-2 |
| Ama-carbohydrate | amagremu angu-26 |
| Ushukela | amagremu angu-21 |
| I-Fiber | 0.5 amagremu (uma kunamafutha) |
Bheka, kunezipuni ezingaba ngu-21 zikashukela engilazini eyodwa. Ngisho noma lokhu kungushukela wemvelo, kuningi kakhulu. Lokho kungaphezu kwezipuni ezi-5!
Ngaphezu kwalokho, ijusi lewolintshi,
- Isiphuzo esicebile kakhulu nge -vitamin C.
- Icebile futhi nge-vitamin Folate .
- Iqukethe inani elihle le-potassium .
Izinzuzo zezempilo zejusi lewolintshi
Kulungile, manje ake sibone ukuthi ziyini izinzuzo zokuphuza ijusi lewolintshi ngokulinganisela.
1. Kuhle kakhulu ekulweni nokutheleleka - inqolobane kavithamini C!
Ijusi lewolintshi liyisiphuzo esihle kakhulu esigcwele i-vithamini C. Ingilazi eyodwa ikunikeza kabili inani elinconywayo le-vithamini C ngosuku. Le vithamini C isiza ukuqinisa amasosha omzimba wethu . Lokhu kusho ukuthi isiza ekuvikeleni ezifweni ezincane njengomkhuhlane.
2. Kubaluleke kakhulu komama abakhulelwe
I-Folate, isakhi esitholakala kujusi wewolintshi, ibalulekile ekukhuleni okunempilo komntwana ongakazalwa. I-Folate isiza ekuvimbeleni ukukhubazeka kwe-neural tube, okuyizinkinga zokuzalwa zobuchopho bomntwana kanye nomgogodla. Odokotela batusa ukuthi umama okhulelwe athole okungenani ama-microgram angu-400 e-folate ngosuku.
3. Kunciphisa ingozi yamatshe ezinso
I-Potassium citrate, i-compound etholakala kujusi wewolintshi, ibopha i-calcium emchameni futhi isiza ukunciphisa ingozi yamatshe ezinso akhiwa yi-calcium.
4. Kusiza ekugayweni kokudla
Uma uphuza ijusi lewolintshi kanye nolamula, ifayibha ekuyo ingasiza ekuvimbeleni ukuqunjelwa futhi igcine uhlelo lwakho lokugaya ukudla lusebenza kahle. Ngaphezu kwalokho, ucwaningo luthole ukuthi amakhemikhali athile kumawolintshi angasiza ekukhuthazeni ukukhula kwamagciwane amahle emathunjini akho.
Kodwa qaphela nalezi zinto!
Kanye nezinzuzo, kukhona futhi nobubi bokuphuza ujusi wewolintshi omningi okufanele siqaphele.
Ukwanda okungazelelwe kwamazinga kashukela egazini
Njengoba sibonile etafuleni elidlule, ingilazi yejusi lewolintshi inoshukela omningi. Nakuba lokhu kungushukela wemvelo, uma kudliwa njengojusi, lo shukela umuncwa ngokushesha emzimbeni futhi ubangele ukwanda okungazelelwe kwamazinga kashukela egazini. Lokhu akukuhle kumuntu onesifo sikashukela noma osengozini yokuba nesifo sikashukela. Kungaba yingozi nakubantu ababhekana nezimpawu ezifana ne-hypoglycemia lapho ushukela umuncwa ngokushesha.
Kungabangela ukukhuluphala
Ingilazi yejusi lewolintshi inama-calories angaba ngu-112. Iningi lalokhu livela kushukela. Uma uzama ukwehlisa isisindo, ukuphuza ijusi lewolintshi nsuku zonke kungaphazamisa imizamo yakho.
Kungcono ukudla i-orange ephelele kunokuphuza ujusi we-orange. Uyazi ukuthi kungani?
| Isici | Ingilazi yejusi lewolintshi (240ml) | I-orange evamile |
|---|---|---|
| Amakhalori | ~ 112 | ~ 45 |
| Ushukela | ~ amagremu angu-21 | ~ 9 amagremu |
| I-Fiber | ~ 0.5 amagremu | ~ 2.4 amagremu |
Kusobala, akunjalo? Ukudla i-orenji kuncane ngamakhalori noshukela, futhi kuningi nge-fiber. I-fiber ikwenza uzizwe usuthi futhi yehlisa ijubane lokumuncwa kukashukela emzimbeni wakho.
Uma uphuza ijusi lewolintshi, ungakwenza kanjani lokho?
- Nciphisa inani: Ungaphuzi ngaphezu kwengilazi eyodwa encane (150-200 ml) ngosuku.
- Phuza kanye nokudla: Esikhundleni sokuwuphuza nje, ukuphuza ijusi lewolintshi kanye nokudla kungasiza ekulawuleni ukukhuphuka okungazelelwe kwamazinga kashukela egazini.
- Kwenze ekhaya: Noma nini lapho kungenzeka, yenza ujusi ngamawolintshi amasha ngaphandle kokufaka ushukela.
- Ungayeki ijusi: Phuza ijusi kanye nejusi ukuze uthole izinzuzo ze-fiber.
Uma unesifo sikashukela noma esinye isimo sezempilo, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokufaka iziphuzo ezifana nojusi wewolintshi ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba ijusi lewolintshi licebile ngevithamini C kanye ne-folate, liphezulu kushukela wemvelo nama-calories.
- Inketho engcono kakhulu nenempilo ukudla i-orange ephelele kunokuphuza ujusi we-orange. Ngaleyo ndlela uthola i-fiber eningi kanye noshukela nama-calories amancane.
- Uma uphuza ijusi lewolintshi, yenza lokho ngokulinganisela (ingilazi eyodwa encane ngosuku). Khetha ijusi elibhalwe ukuthi "100% Juice," elingenashukela owengeziwe, futhi elinoshukela omncane.
- Gwema iziphuzo ezinoshukela njenge-"Orange Drink." Ziyingozi empilweni.
- Abantu abanesifo sikashukela noma izinkinga zokulawula isisindo kufanele baqaphele kakhulu lapho bephuza ujusi wewolintshi, futhi kuwukuhlakanipha ukufuna iseluleko kudokotela wabo.
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