⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Kuyini i-Juicing?
Kalula nje, ukwenza ijusi inqubo yokuthatha izithelo ezintsha kanye/noma imifino bese ukhipha ijusi yazo kuphela. Kulokhu, sisebenzisa umshini obizwa ngokuthi i-juicer. Lo mshini ususa i-fiber kanye ne-pulp ezithelweni/emifino bese ukhipha ijusi eliwuketshezi kuphela. Lokhu akuyona into entsha. Abantu bebelokhu becindezela izithelo futhi bephuza ijusi ngale ndlela kusukela ezikhathini zasendulo. Kodwa ezweni lanamuhla, sekuyindlela enkulu yokumunca ngokushesha izakhamzimba. Kodwa sidinga ukubona ukuthi isimo sangempela siyini.Yini ngempela engilazini yejusi?
Inani lokudla okunomsoco wejusi oyenzayo lincike ngokuphelele ezithelweni nasemifino oyisebenzisayo. Futhi, noma ngabe uyayenza ekhaya noma uyithenga esitolo nayo iyayithinta. Cabanga, ucindezela amawolintshi angu-4-5 bese wenza ingilazi yejusi. Ungawadla wonke amawolintshi angu-4-5 ngesikhathi esisodwa? Kunzima, akunjalo? Kodwa ijusi kulula ukuyiphuza. Kodwa okwenzekayo lapha ukuthi okuqukethwe ushukela kuzo zonke lezo zithelo kungena emzimbeni wakho ngaphandle kwesithiyo . Njengoba izingxenye zefayibha zisusiwe, ushukela umuncwa ngokushesha. Ake sibheke ulwazi lokudla okunomsoco lwezinhlobo eziningana zejusi (ngengilazi ngayinye - cishe ama-240 ml).| Uhlobo lwejusi | Amakhalori | Inani likashukela (amagremu) | I-Fiber (I-Fiber - Grams) |
|---|---|---|---|
| Ijusi likakaroti | Cishe ngo-96 | Cishe amagremu ayi-9 | Cishe amagremu amabili |
| Ijusi le-apula | Cishe ngo-119 | Cishe amagremu angu-25 | Amagremu angu-0 |
| Ijusi yezithelo zothando | Cishe ngo-126 | Cishe amagremu angu-35 | Amagremu angu-0 |
| Ijusi le-cranberry | Cishe ngo-114 | Cishe amagremu angu-22 | Amagremu angu-0 |
Yiziphi izinzuzo zangempela ze-juicing empilweni?
Kunezinzuzo, vele. Ake sibone ukuthi ziyini.- Ukumuncwa okusheshayo kwezakhamzimba: Njengoba ijusi lingenawo umsoco, amavithamini namaminerali akuqukethe amuncwa ngokushesha nangokulula ngumzimba. Kumuntu ongadli imifino nezithelo eziningi ngosuku, lokhu kungaba yindlela elula yokufaka amavithamini emzimbeni wakhe.
- Ukusekelwa kwenhliziyo nemithambo yegazi: Ucwaningo oluthile lukhombisile ukuthi ukuphuza amajusi ezithelo nemifino kungakhuphula amazinga e-nitric oxide egazini. I-nitric oxide iyikhemikhali ekhulula izindonga zemithambo yegazi yethu, okubangela ukuba ivuleke. Lokhu kusiza ukulawula umfutho wegazi nokugcina ukuguquguquka kwemithambo yegazi.
Izingozi okudingeka siziqaphele
Kanye nezinzuzo, kukhona nezingozi ezinkulu kule ndlela. Ngezinye izikhathi, lezi zingozi zingadlula izinzuzo.- Okuqukethwe kwamakhalori aphezulu: Njengoba sibonile etafuleni elingenhla, ijusi yezitheloIngilazi ingaqukatha amakhalori aphakathi kuka-100-180. Lokhu cishe kungamakhalori afanayo nengxenye yepuleti yelayisi. Ngakho-ke uma uphuza izingilazi eziningana zalo manzi ngosuku, ungase ukhuluphale ungaqapheli .
- Okuqukethwe ushukela ophezulu: Iningi lamakhalori kujusi wezithelo livela kushukela. Njengoba lingenayo i-fiber, loshukela umuncwa ngqo egazini, okubangela ukwanda okungazelelwe kwamazinga kashukela egazini . Lokhu kungandisa ingozi yezifo ezifana nesifo sikashukela uma kudliwa njalo. Ngakho-ke, indlela engcono kakhulu yokulawula ushukela ukuphuza ujusi owenziwe ngemifino kuphela, noma onemifino eyengeziwe.
- Ukulahlekelwa yi-Fiber kanye neProtheyini: Lokhu kuyiphutha elikhulu lokujuza. I-Fiber ibalulekile ohlelweni lokugaya ukudla olunempilo. Iphinde isize ekuvimbeleni ukuqunjelwa . I-Protheyini ibalulekile ekugcineni imisipha yethu, amathambo kanye negazi. Amajusi awekho kokubili.
Ukujusila akuthathi indawo yokudla okuphelele. Kungakushiya unesifo sokuntuleka kokudla okunempilo.
Ukujusisha? Ukuxuba? Yikuphi okungcono emzimbeni?
Lona umbuzo abantu abaningi abanawo. Ukujusi kanye nokuxuba (ukwenza ama-smoothie) kuyizinto ezimbili ezahlukene. Ake siqonde umehluko oqondile phakathi kwalokhu okubili.- Ukuxuba (Smoothie): Kulokhu, sifaka izithelo noma imifino yonke ku-blender bese siyigaya. Ngezinye izikhathi nge-peel. Ngale ndlela, zonke izakhamzimba, okuhlanganisa i-fiber kanye ne-pulp, zishiywa esiphuzweni. Ngakho-ke, uma uphuza i-smoothie, uzizwa usuthi. Futhi ayikhuphuli ngokushesha izinga likashukela egazini lakho. Ungangeza izinto ezicebile ngamaprotheni njenge-yogurt, amantongomane, imbewu ku-smoothie bese uzenza zibe njengokudla okuphelele. Ngisho nemifino eluhlaza njenge-spinach ne-kale ayinambitheki kahle uma ixutshwe nesithelo, kodwa ikhwalithi iphezulu kakhulu.
- Ukujusi: Njengoba sixoxile ngaphambili, lokhu kususa i-fiber kanye ne-pulp, kusale ijusi kuphela.
| Isici | Ukujusisha | Ukuhlanganisa /ukushelela) |
|---|---|---|
| I-Fiber | Ukuhamba. | Ngibambeke ngokuphelele |
| Izakhamzimba | Ukuhlushwa okuphezulu kwamavithamini namaminerali | Thola ukudla okunomsoco (kufaka phakathi izakhamzimba ezitholakala kuma-phytonutrients, ama-flavonoid) esithelweni/imifino yonke |
| Ukugcwala kwesisu | Kuphansi kakhulu | Kuphezulu kakhulu |
| Umphumela emazingeni kashukela egazini | I-Spike | Ukuphakamisa kancane kancane |
| Inani elidingekayo | Ingilazi eyodwa idinga izithelo/imifino eminingi. | Kudingeka inani elincane kakhulu |
Umlayezo Wokuya Nawe Ekhaya
- Ukujusiza kungaba yindlela enhle yokufaka amavithamini namaminerali emzimbeni wakho ngokushesha, kodwa uma ukwenza njengomkhuba, qaphela kakhulu ushukela nama-calories.
- Esikhundleni sejusi elenziwe ngezithelo kuphela, kungcono kakhulu ukuphuza ijusi elenziwe ngemifino eminingi (isib. izaqathi, ama-beet, ukhukhamba, isipinashi).
- Ukuxuba (ukwenza i-smoothie) kunempilo kakhulu kunokujusila ngoba kuvumela imizimba yethu ukuthi ithole izinzuzo ezigcwele zesithelo, okuhlanganisa ne-fiber, ngaphandle kokuyichitha.
- Ungalokothi uyeke ukudla izithelo nemifino ngokuphelele bese uziphuza kuphela. Kungcono ukudla izithelo nemifino njengoba zinjalo.
- Uma unesifo esifana ne-Diabetes Mellitus, xhumana nodokotela wakho ngaphambi kokuphuza lolu hlobo lwejusi.Qiniseka ukuthi ukhuluma nodokotela wakho futhi uthole iseluleko.
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