I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonkeVele ungene
-
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi -
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
Ungaphuthelwa
- Imiklomelo Yekhilikithi YaseNew Zealand: UWillionon uwina iMedal Sir Sir Hadlee okwesine
- IKabira Mobility Hermes 75 Isivinini Esikhulu Sokulethwa Kokuhweba Esethulwe ENdiya
- Abaqeqeshi baseMelika bahola izifundo zesiNgisi zothisha baseNdiya
- I-Ugadi 2021: UMahesh Babu, uRam Charan, uJr NTR, uDarshan kanye nezinye izinkanyezi zaseNingizimu Afrika bathumela izifiso kubalandeli babo
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFC, Amabhange Adinga Ukuqapha
- Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Engenza Umkhakha We-Telecom
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
Amawolintshi angenye yezithelo ezithandwa kakhulu emhlabeni futhi empeleni ayisiphambano phakathi kwesithelo se-pomelo nesimandarin. Inqolobane yokudla okunomsoco nezinye izinhlanganisela eziwusizo, amawolintshi angayizuzisa impilo yakho ngezindlela eziningi [1] .
Ukuthandwa okubanzi kwamawolintshi kungabangelwa ubumnandi bemvelo nokuguquguquka kwezinto, okwenza kube isithako samajusi, ujamu, ukhukhamba, izingcezu zamawolintshi eziswidi, izitsha zokugoqa kanye nezimonyo [okubili] .
Umthombo onempilo we-fiber, i-vitamin C, i-thiamine, i-folate, ne-antioxidants, lezi zithelo zisebenza njengengxenye enhle kakhulu yokudla komuntu kwansuku zonke [3] . Izinzuzo zezempilo zamawolintshi ziningi njengokulawula umfutho wegazi ophakeme, ukudambisa ukuqunjelwa , ukuvikela uhlelo lwezinhliziyo nemithambo yegazi, ukukhulisa amasosha omzimba, ukuthuthukisa impilo yethambo nempilo yomlomo, nokuhlanza igazi phakathi kwabaningi [4] .
Njengoba iningi lethu lazi kahle izinzuzo zezempilo zamawolintshi futhi ikakhulukazi ngoba amawolintshi ahlolwe ngokweqile exhumanisa nezinzuzo zawo zezempilo, ake siphambukise kancane futhi sihlole izinzuzo ezingaba khona zejusi lewolintshi, sinake kakhulu umbuzo - 'is ujusi wewolintshi ulungele ukuqunjelwa? '
Izithelo Eziphelele Vs Izithelo Zijusi: Iyiphi Inketho Engcono?
Ngaphambi kokuhlola indima edlalwa ijusi lewolintshi ekuqunjelweni, ake sihlole omunye wemibuzo ebuzwa kakhulu: Uyini umehluko phakathi kokudla izithelo nokuphuza ijusi yezithelo? Sizobe sibheka iziphuzo zezithelo zangempela ezenziwe ngezithelo ezintsha hhayi lezo ezigcwele ozithola esitolo.
Ijusi entsha ekhishwe ezithelweni isiza ukondla umzimba wakho ngamavithamini, amaminerali, ama-antioxidants kanye nezinye izakhi ezitholakala kuso sonke isithelo esingamunzwa kalula ngumzimba wakho [5] . Kodwa-ke, izithelo ze-juicing zinganciphisa okuqukethwe kwe-fiber okukhona uginindela nesikhumba sesithelo, okusiza ukukhulisa ukugaya, ukulawula ushukela wegazi, nokunciphisa i-cholesterol [6] . Ngaphezu kwalokhu, ukudla isithelo sonke kukugcina ugcwele isikhathi eside, ikakhulukazi uma ufuna ukunciphisa umzimba.
Njengomcabango wokuphetha, ngokuya ngekhwalithi zombili izithelo neziphuzo zezithelo ziyefana, ngaphandle kokuthi emajusi imicu yokudla iyasuswa. Kodwa-ke, uma kufanele ukhethe phakathi kwezithelo neziphuzo ezenziwe ngobuningi, khetha isithelo. Amajusi apakishiwe athambekele ekutheni aqukethe inani elikhulu lokuvikela (njengoshukela) okungakaze kube kuhle empilweni yakho [7] .
Iziphuzo zezithelo zingasiza impilo yakho. Kepha abantu abanesifo sikashukela kufanele bagweme amajusi wezithelo ngenxa yokushoda kwe-fiber kanye nokuqukethwe okushukela okugxilile okungadala i-spike enkulu eglucose yegazi [8] .
Okuqukethwe kwezakhi zamawolintshi aphelele nejusi kuyafana lapho yomibili imithombo emihle kakhulu kavithamini C nefolate [9] .
Ingabe Iziphuzo Zezithelo Zikulungele Ukuqunjelwa?
Zonke iziphuzo zezithelo nemifino ziqukethe amanzi nezakhi zomzimba, kanti ezinye zine-fiber futhi. Ukuqunjelwa kwenzeka lapho umuntu eba nokuhamba okungaphansi kokuthathu ngesonto, lapho indle okufanele ikhishwe emzimbeni izohlala endaweni yokugaya ukudla futhi iqine ngokuhamba kwesikhathi, kubangele ubunzima nobuhlungu ngenkathi idlula [10] .
Izimpawu zokuqunjelwa zihlanganisa okulandelayo [ishumi nanye] :
- Ukuhamba kwamathumbu okungapheli
- Izitulo eziqinile noma ezinesigaxa
- Kulula ukuba nokunyakaza kwamathumbu
- Uzizwa sengathi awukwazi ukukhipha ngokuphelele amathumbu akho
Ezimweni eziningi zokuqunjelwa, ikakhulukazi ngezikhathi ezithile, ukwenza izinguquko zokudla nezindlela zokuphila kusebenza kahle kakhulu [12] . Ukuthatha amayeza laxatives kungathengiswa njengesixazululo sesikhashana ngoba ukusetshenziswa isikhathi eside kwama-laxatives kungaholela ukoma komzimba futhi kwezinye izimo, umlutha [13] .
Ukuphuza izinhlobo ezithile zamajusi wezithelo kungasiza ekwehliseni ukuqunjelwa kwabanye abantu. La majusi, enziwa ngezithelo nemifino emisha aqukethe i-fiber edlayo kanye ne-sorbitol, womabili lawo asiza ukulawula ukuhamba kwamathumbu [14] . Futhi, inani elikhulu lamanzi lingabuye lithambise indle elukhuni ngenkathi igcina umzimba unamanzi amaningi [ishumi nanhlanu] .
Iziphuzo zezithelo ezintsha zilungele impilo yakho ngokwemvelo futhi zingenza izimangaliso, ikakhulukazi ngenkathi yehlobo. Eminye yeziphuzo zezithelo ezintsha ezisebenza kahle kakhulu ezisiza ukuqeda ukuqunjelwa ijusi le-mosambi, ijusi likaphayinaphu, ujusi wamakhabe, ijusi kalamula , ijusi lewolintshi, ijusi le-apula kanye ijusi lekhukhamba [16] .
Futhi namhlanje, sizohlola ukuthi ijusi le-orange lingasiza kanjani ekuqedeni ukuqunjelwa.
Ingabe Ijusi le-Orenji Lihle Ngokuqunjelwa?
Njengoba sonke sazi, ijusi lewolintshi likhishwa uketshezi lwesithelo sesihlahla samawolintshi. Ijusi le-orange elidayiswayo elitholakala ezitolo ezinkulu linempilo eshalofini ende - okungasho ukuthi lihle. Iziphuzo zezithelo ezinempilo eshalofini ende zenziwa ngokunamathisela ijusi nokususa umoya-mpilo kuyo, okususa ukunambitheka okuningi (kwakha isidingo sokunambitheka okufakelwayo) [17] .
Ekuhloleni izinzuzo zezempilo sejusi ye-orange, inovithamini C omningi, kepha futhi inoshukela olula kakhulu ofana neziphuzo ezibandayo [18] .
Nazi ezinye zezinzuzo zokuphuza ijusi lewolintshi ngamanani alawulwayo [19] [amashumi amabili] :
- Ijusi lewolintshi ligcwele ama-antioxidants ngakho-ke lingasiza ekuvikeleni ezimeni ezingalapheki, njengesifo senhliziyo, umdlavuza, kanye isifo sikashukela [amashumi amabili nanye] .
- Ijusi lewolintshi lingasiza ekuvikeleni amatshe ezinso ngoba lingakhuphula i-pH yomchamo, liyenze ibe ne-alkaline ethe xaxa [22] .
- Ijusi le-orenji nalo likhonjisiwe ukuthi lenyusa amazinga we-cholesterol enhle ye-HDL ngakho-ke, ithuthukisa impilo yenhliziyo.
- Ijusi le-Orange linezinto ezilwa nokuvuvukala.
Ngenkathi wenza ujusi omusha wewolintshi, kuyalulekwa ukuthi UNGAKHiphi i-fiber nefolishi lesithelo njengoba kulapho ezinye zezinto ezizuzisa kakhulu zesiphuzo zikhona. Ngakho-ke, ijusi lewolintshi elinoginindela lisiza kanjani ukuqeda ukuqunjelwa, ake sibheke?
Ijusi Lewolintshi Lokuqunjelwa
- I-Fibre ikhuthaza ukunyakaza kwamathumbu : Enye yezimbangela ezinkulu zokuqunjelwa ukungabikho kwe-fiber ekudleni komuntu [2. 3] . Ukudla okunganele kokuqukethwe kwe-fiber kungadala izinkinga zangaphakathi ngohlelo lwakho lokugaya ukudla futhi kuqine ukuqunjelwa [24] . Ukuphuza i-orange juice nge-pulp kunganikeza i-fiber edingekayo futhi kuvuselele amathumbu akho, kunciphise inqubo yokukhipha isistimu yakho ekungcoleni nsuku zonke.
- Ithuthukisa ukunyakaza kwe-peristaltic : Umnyakazo we-peristaltic obizwa nangokuthi iPeristalsis ubhekisa ekunciphiseni nasekuphumuzeni kokudla ku-esophagus kanye nepayipi lokudla lapho ukudla kuphoqelelwa ukwehla ngomkhondo kuya esiswini [25] . Ukunyakaza kwePeristaltic kubalulekile ekuhambeni kokudla phansi esiswini namathumbu phansi kwe-anus. Ijusi le-orenji lisiza ukuthuthukisa umsebenzi we-peristaltic, ngaleyo ndlela kususe ukungcola emzimbeni futhi kuqede ukuqunjelwa [26] .
- Yenza njenge-laxative : Ucwaningo luye lwabonisa ukuthi ama-orange ayo anamavithamini C amaningi athambisa indle kanye ne-naringenin, i-flavonoid engasebenza njenge-laxative [27] .
Ngakho-ke, ekuphetheni, kuphephile ukusho ukuthi ijusi le-orange NE-PULP lilungele ukudambisa ukuqunjelwa [28] . Manje, ake sibheke izingxube ezithile zejusi ezinempilo nezingajabulisa ezingasiza ukukhulula ukuqunjelwa.
1. Ijusi lewolintshi nelithena ngokuqunjelwa
Izithako
- ½ inkomishi ithena ijusi
- Juice indebe ye-orange juice (ne-pulp)
Izikhombisi-ndlela
- Thatha ingilazi, uthele ama-juice ndawonye.
- Hlanganisa kahle uphuze.
Qaphela : Uma kudingeka, ungaphinda uyiphuze le nhlanganisela yejusi ngemuva kwamahora ambalwa
2. Ijusi le-orange ne-aloe vera lokuqunjelwa
Izithako
- 2 wezipuni ijeli le-aloe vera
- 1 inkomishi yejusi le-orange (ne-pulp)
Izikhombisi-ndlela
- Thatha iqabunga le-aloe vera bese ukhipha ijeli le-aloe elisha eqabungeni usebenzisa isipuni.
- Hlanganisa lokhu nejusi lewolintshi bese uyaphuza.
Qaphela : Phinda lokhu ngemuva kwamahora angu-4-5 uma kungekho ukukhululeka.
3. Ijusi lewolintshi elinamafutha omnqumo wokuqunjelwa
Izithako
- Ijusi elilodwa lengilazi le-orange (ne-pulp)
- 1 isipuni samafutha omnqumo
Izikhombisi-ndlela
- Faka amafutha omnqumo engilazini nejusi lewolintshi.
- Hlanganisa kahle uphuze ukuze uthole ukukhululeka.
Qaphela : Ungasebenzisa futhi u-oyela we-castor noma u-oyela wefilakisi esikhundleni samafutha omnqumo.
Ngakanani Ijusi Lewolintshi Okufanele Ngiyiphuze Ngokuqunjelwa?
Uma uthatha isinqumo sokuzama ukuphuza ijusi lewolintshi ukuze unciphise ukuqunjelwa, khumbula ukuthi inani elincane lejusi kungaba yilokho okudingayo. Ngokweziqondiso ze-CDC, abantu abadala bangaphuza uhhafu enkomishini egcwele ijusi, kanye ngosuku, mhlawumbe ekuseni [29] .
Abantu abakwazi ukubekezelela inani elincane lejusi bangakhuphula kancane ijusi yabo bangene emkhawulweni ongaphezulu we-1-2 servings ngosuku. Ukwanda okuncane kungenxa yokuthi ukwanda okungazelelwe kokusetshenziswa kwe-fiber kungadala ukungakhululeki kokugaya ukudla, isifo sohudo futhi kuqine nokuqunjelwa [30] .
Uma ungeke ukwazi ukwenza okunye ekhaya, qiniseka ukuthi uthenga amaphesenti wezithelo zamaphesenti ayi-100 hhayi lawa anezilondolozi ezingeziwe.
Ngabe iJusi le-Orange Linayo Imiphumela Emibi?
Njenganoma iyiphi enye into yokudla, ijusi le-orange alinazo ezinye izinto ezingase zibe phansi. Lawa ngamaphansi wejusi le-orange, ngakho khumbula ukuphuza njalo ngobuningi obulinganiselayo [31] [32] .
- Inama-calories amaningi
- Kungakhuphula amazinga kashukela egazini (ukwedlula ngokweqile)
- Akuphephile kubantu abanesifo sikashukela
- Abantu abanesifo sohudo kufanele bagweme ijusi lewolintshi njengoba izinhlobo ezahlukene zikashukela zingasibhebhethekisa isifo sohudo nobuhlungu besisu
Encwadini Yokugcina…
Okuthathwe kule ndatshana ukuthi, uma ufuna ukuqunjelwa ukhulula izakhiwo zejusi lewolintshi, liphuze ngomthumbu ukuze okuqukethwe kwefayibha kungalahleki. Ngaphandle kokuphuza iziphuzo zezithelo ezintsha, abantu bangathola ukukhululeka ekuqunjelweni ngokwenza izinguquko ezilula zokudla nezindlela zokuphila.
Ukudla okuphezulu kwe-fiber nokudla okuncane okusetshenzisiwe nakho kusiza ukunciphisa ukuqunjelwa. Uma ukuqunjelwa kuqhubeka isikhathi eside, xhumana nodokotela ngokushesha ngoba kungaba inkomba yezinye izifo.
imibuzo ejwayelekile ukubuzwa
U. Ingabe ijusi lewolintshi lingabangela ukuqunjelwa?
KUYA: Akunjalo.
U. Yiliphi ijusi elilungele ukuqunjelwa?
KUYA: Ngaphandle kwejusi lewolintshi, i-prune, i-apula nejusi yamapheya kusiza kakhulu ekwelapheni ukuqunjelwa.
U. Kungani ijusi lewolintshi linginika isifo sohudo?
KUYA: Kwabanye abantu, ijusi lewolintshi lingadala isifo sohudo njengoba liqukethe izinhlobo ezahlukene zikashukela ezifana ne-sucrose, i-glucose, i-fructose ne-sorbitol. Kubantu asebevele benesifo sohudo, ijusi yezithelo ingayenza ibe yimbi kakhulu futhi ibangele nobuhlungu besisu.
U. Ijusi lewolintshi lingakulimaza isisu sakho?
KUYA: Ngokuvamile, amajusi wezithelo ayilungele impilo yakho kepha kwabanye abantu, angaphazamisa isisu sabo. Abantu, ngokwezokwelapha ababizwa ngokuthi 'i-fructose malabsorbers' bangakuthola kungenakwenzeka ukuphuza ijusi le-orange ngenxa yomphumela omubi ongaba nawo ohlelweni lwabo lokugaya ukudla - okungukuthi umzimba wabo unenkinga yokucubungula ushukela wemvelo ujusi.
U. Ungaphuza ijusi lewolintshi eliningi kakhulu?
KUYA: Ukweqa ngokweqile noma ikuphi ukudla okuthile kungaba nemiphumela emibi kwimpilo nejusi lewolintshi akunjalo kulokhu. Ukuphuza ngokweqile kungadala izinkinga, kufaka phakathi ingozi eyengeziwe yokukhuluphala, ukubola kwamazinyo, isifo sohudo, nezinye izinkinga zesisu, njengegesi eyeqile nokungahambi kahle esiswini.
U. Ingabe Ijusi Lewolintshi Liwulungele umkhuhlane?
KUYA: Ijusi lewolintshi lingumthombo omuhle kavithamini C, okunye okusikiselwa ukuthi kungasiza ekunciphiseni isikhathi semikhuhlane nemikhuhlane.
U. Kwenzekani uma ngiphuza ijusi yewolintshi nsuku zonke?
KUYA: Njengoba kushiwo ngenhla, ukuphuza i-½-1 inkomishi yejusi le-orange ngosuku kungaba ukwengeza okunempilo kepha ukusetshenziswa ngokweqile kakhulu kungalimaza izinyo lakho lozinyo futhi kuligqilaze phansi.
U. Kungani ijusi lewolintshi libi?
KUYA: Ngaphezu kwenqwaba yezinzuzo zezempilo ezinikezwa yijusi, ijusi le-orange nalo linama-calories amaningi noshukela okungaba nomthelela ekuzuzeni isisindo noshukela wegazi ophakeme. Iphuze ngokulinganisela bese ukhetha okufinyiwe okusha noma amaphesenti ayi-100 wejusi lewolintshi.
U. Ingabe ujusi wewolintshi ungakugulisa?
KUYA: Ngokuvamile, cha. Eqinisweni, kungasiza ekunciphiseni isicanucanu.
U. Ingabe Ijusi le-Orange kunzima ukugaya?
KUYA: Cha. Ijusi lewolintshi lingumthombo we-carbohydrate ongagayeki kalula. Kubantu abanezinkinga zokugaya, ingilazi encane yejusi le-orange elinokudla okulinganiselayo kungaba ukwengeza okuhle.
U. Ungaphuza malini ijusi lewolintshi ngosuku?
TO. Ochwepheshe batusa i-cup 1 inkomishi yamaphesenti ama-100 wezithelo ngosuku kubantu abadala nezingane ezindala, nenkomishi ye-for yezingane ezincane usuku ngalunye.
U. Kufanele ngiyiphuze nini ijusi yewolintshi?
KUYA: Kuhlale kungcono ukungayiphuzi esiswini esingenalutho.
U. Ingabe Ijusi le-Orange liyancipha?
KUYA: Yize kuyisinqumo esinempilo sesiphuzo sezithelo esisha, ijusi lewolintshi nalo linama-calories amaningi noshukela, ngakho-ke kungcono ukulidla ngokulinganisela.
U. Ingabe ukuphuza kakhulu ijusi lewolintshi kungadala ukutheleleka ngomgudu womchamo?
KUYA: Ngeke ibangele kodwa ingayenza ibe yimbi kakhulu njengoba okuqukethwe okuningi kwe-asidi emzimbeni wakho kungacasula isinye.
Karthika ThirugnanamI-Clinical Nutritionist kanye neDietitianI-MS, RDN (USA) Yazi kabanzi
