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Iiorenji sesinye sezona ziqhamo zithandwayo emhlabeni kwaye enyanisweni zingumnqamlezo phakathi kwesiqhamo sepomelo nesiMandarin. Indawo yokugcina isondlo kunye nezinye izinto eziluncedo, iiorenji zinokukunceda kwimpilo yakho ngeendlela ezininzi [1] .
Ukuthandwa ngokubanzi kweorenji kunganxulunyaniswa nobumnandi bendalo kunye nokwenza izinto ezahlukeneyo, nto leyo eyenza isithako seencindi, iijem, iipikisi, izilayi zeorenji eziqholiweyo, izitya zokupheka nefry kunye nezithambiso [Mbini] .
Umthombo osempilweni wefayibha, ivithamin C, i-thiamine, i-folate, kunye ne-antioxidants, ezi ziqhamo zisebenza njengeyona nto iphambili kukutya kwemihla ngemihla [3] . Izibonelelo zezempilo zeeorenji zininzi njengokulawula uxinzelelo lwegazi oluphezulu, ukukhulula ukuqhina ukukhusela inkqubo ye-cardiovascular system, ukuphucula ukukhuselwa komzimba, ukuphucula impilo yethambo kunye nempilo yomlomo, nokucoca igazi phakathi kwamaninzi [4] .
Njengokuba uninzi lwethu luziqonda kakuhle izibonelelo zezempilo zeorenji kwaye ikakhulu ngenxa yokuba iiorenji ziphononongwe ngokugqithileyo zinxibelelana nezibonelelo zempilo, masiphambukise kancinci kwaye sivavanye izibonelelo ezinokubakho zejusi yeorenji, kugxilwe ngokukodwa kumbuzo - ' Ijusi yeorenji ilungele ukuqhina? '
Isiqhamo sonke Vs Isiqhamo seJusi: Yeyiphi eyona ndlela ilungileyo?
Ngaphambi kokujonga indima edlalwa yijusi yeorenji ekuqunjelweni, makhe sihlolisise eyona mibuzo ibuzwayo: Nguwuphi umahluko phakathi kokutya iziqhamo nokusela incindi yeziqhamo? Siza kujonga iijusi eziyinyani ezenziwe ngeziqhamo ezintsha hayi ezo zipakishwe uzifumana kwivenkile.
Ijusi entsha ekhutshwe kwiziqhamo inceda ukondla umzimba wakho ngeevithamini, iiminerali, ii-antioxidants kunye nezinye izondlo ezikhoyo kwisiqhamo sonke esinokufunxwa ngokulula ngumzimba wakho [5] . Nangona kunjalo, iziqhamo ze-juicing zinokunciphisa umxholo wefayibha onayo umgubo kunye nolusu lwesiqhamo, olunceda ekwandiseni ukwetyisa, ukulawula iswekile yegazi, kunye nokunciphisa i-cholesterol [6] . Ukongeza koku, ukutya isiqhamo sonke kukugcina ugcwele ixesha elide, ngakumbi ukuba ujonge ukunciphisa umzimba.
Njengombono wokuqukumbela, ngokomgangatho wazo zombini iziqhamo kunye nejusi yeziqhamo ziyafana, ngaphandle kwento yokuba kwiijusi zemicu yokutya ikhutshiwe. Nangona kunjalo, ukuba kufuneka ukhethe phakathi kweziqhamo kunye nejusi zorhwebo eziveliswe ngobuninzi, khetha isiqhamo. Iijusi ezipakishwe zihlala ziqulathe izixa ezikhulu zokulondolozwa (ezinje ngeswekile) ezingaze zilunge empilweni yakho [7] .
Iijusi zeziqhamo zinokuba luncedo kwimpilo yakho. Kodwa abantu abanesifo seswekile kufuneka baziphephe iijusi zeziqhamo ngenxa yokunqongophala kwefayibha kunye nomxholo weswekile oxineneyo onokubangela ukubakho kweswekile egazini [8] .
Umxholo wezondlo kwiiorenji ezipheleleyo kunye nejusi ziyafana apho zombini ziyimithombo efanelekileyo yeevithamini C kunye nefolate [9] .
Ngaba iijusi zeziqhamo zilungile ekuqunjelweni?
Zonke iziqhamo kunye neejusi zemifuno ziqulathe amanzi kunye nezondlo, kwaye ezinye zinefayibha ngokunjalo. Ukuqunjelwa kwenzeka xa umntu eneempawu ezingaphantsi kwesithathu zokuhamba kwamathumbu ngeveki, apho isitulo ekufanele ukuba siphume emzimbeni siya kuhlala kwindawo yokugaya kwaye siqine ekuhambeni kwexesha, sibangele ubunzima kunye nentlungu ngelixa sidlula [10] .
Iimpawu zokuqhinwa zibandakanya oku kulandelayo [Shumi elinanye] :
- Ukuhamba kwamathumbu rhoqo
- Izitulo ezinzima okanye ezinamaqhuqhuva
- Ukolulwa ukuze ube nokuhamba kwamathumbu
- Uziva ngathi awukwazi ukukhupha ngokupheleleyo izibilini zakho
Kwiimeko ezininzi zokuqhinwa, ngakumbi ngamanye amaxesha, ukwenza ukutya kunye notshintsho kwindlela yokuphila kusebenza kakuhle [12] . Ukuthatha laxatives ungathengisa ngazo kunokulandelwa njengesisombululo sexeshana elifutshane kuba ukusetyenziswa ixesha elide kwelaxatives kunokubangela ukuphelelwa ngamanzi emzimbeni kwaye kwezinye iimeko, ukuba likhoboka [13] .
Ukusela iintlobo ezithile zezijusi zeziqhamo kunokunceda ekunciphiseni ukuqhina kwabanye abantu. Ezi jusi, zenziwe ngeziqhamo kunye nemifuno enefibre yokutya kunye ne-sorbitol, zombini ezi zinceda ukulawula ukuhamba kwamathumbu [14] . Kwakhona, ubuninzi bamanzi bunokuthambisa isitulo esinzima ngelixa ugcina umzimba unamanzi [Shumi elinantlanu] .
Iijusi ezintsha zeziqhamo zilungile ngokwemvelo kwimpilo yakho kwaye zinokwenza imimangaliso, ngakumbi ngexesha lehlobo. Ezinye zezona ziqhamo zintsha zineziqhamo ezincedayo ekunciphiseni ukuqhina yincindi yesosambi, incindi yeinanapple, ijusi yevatala, incindi yelamuni , Ijusi yeorenji, incindi yeapile kunye ijusi yekhukhamba [16] .
Kwaye namhlanje, siza kuvavanya ukuba incindi yeorenji inganceda njani ekunciphiseni ukuqunjelwa.
Ngaba Ijusi yeorenji ilungile ekuqunjelweni?
Njengoko sonke sisazi, incindi yeorenji sisicatshulwa esingamanzi sesiqhamo somthi weorenji. Ijusi yentengiso yeorenji efumaneka kwiivenkile ezinkulu zinobude beeshelfu - oko akuthethi ukuba kulungile. Iijusi zeziqhamo ezinobomi beshelfu ende zenziwa ngokunyusa incindi kunye nokususa ioksijini kuyo, esusa uninzi lwencasa (ukudala isidingo sencasa yokufakelwa) [17] .
Ekuphononongeni zonke izibonelelo zempilo yejusi yeorenji, ine-vitamin C, kodwa ikwafumana iswekile elula enokuthelekiswa neziselo. [18] .
Nazi ezinye zezibonelelo zokusela incindi yeorenji kumanani alawulwayo [19] [Amashumi amabini] :
- Ijusi ye-orenji iphezulu kwii-antioxidants kwaye ke inokunceda ukuzikhusela kwizigulo ezingapheliyo, ezinjengesifo sentliziyo, umhlaza kunye isifo seswekile [amashumi amabini ananye] .
- Ijusi ye-orenji inokunceda ukukhusela amatye kwizintso njengoko inokunyusa i-pH yomchamo, iyenze ibe yi-alkaline ngakumbi [22] .
- Ijusi yeorenji ikwabonakalisile ukuba inyusa amanqanaba e-cholesterol elungileyo ye-HDL yiyo loo nto, iphucula impilo yentliziyo.
- Ijusi ye-Orange inezixhobo ezichasayo.
Ngelixa usenza incindi entsha yeorenji, kuyacetyiswa HAYI ukuba uyikhuphele ngaphandle ifayibha kunye nomgubo weziqhamo njengoko kulapho ezinye zezona zinto ziluncedo kakhulu kwisiselo. Ke, ijusi yeorenji kunye nomgubo inceda njani ekuqandeni ukuqhina, masijonge?
Ijusi yeorenji yokuqunjelwa
- Ifayibha ikhuthaza ukuhamba kwamathumbu Esinye sezizathu eziphambili zokuqunjelwa kukunqongophala kwefayibha kwindlela ubani atya ngayo [2. 3] . Ukutya okungonelanga kumxholo wefayibha kunokubangela iingxaki zangaphakathi kwinkqubo yakho yokwetyisa kunye nokuqina kokuqhinwa [24] . Ukusela ijusi yeorenji kunye nomgubo kunokubonelela ngefayibha efunekayo kunye nokukhuthaza amathumbu akho, kunciphise inkqubo yokuchitha inkqubo yakho ekuchitheni inkunkuma yonke imihla.
- Yandisa intshukumo ye-peristaltic : Intshukumo ye-peristaltic ekwabizwa ngokuba yi-Peristalsis ibhekisa kwisivumelwano kunye nokuphumla kokutya kwi-esophagus kunye nombhobho wokutya xa ukutya kunyanzelwa kwehle umzila oya esiswini [25] . Ukuhamba kwePeristaltic kubalulekile ekuhambeni kokutya phantsi kwesisu kunye namathumbu ezantsi kwe-anus. Ijusi yeorenji iyanceda ukuphucula umsebenzi we-peristaltic, yiyo loo nto isusa inkunkuma emzimbeni kunye nokunciphisa ukuqunjelwa [26] .
- Isebenza njenge-laxative : Izifundo zibonise ukuba iijusi zeorenji zinokuthambisa isitulo i-vitamin C kunye ne-naringenin, i-flavonoid enokusebenza njenge-laxative [27] .
Ke ngoko, ukuqukumbela, kukhuselekile ukutsho ukuba incindi yeorenji NE-PULP ilungile ekupheliseni ukuqhina [28] . Ngoku, masiqwalasele eminye imixube yejusi esempilweni kunye neyonwabisayo enokunceda ekuqobeni ukuqhina.
1. Ijusi yeorenji kunye neplune yokuqhinwa
Izithako
- Juice indebe yepluni yejusi
- ½ indebe yejusi yeorenji (ene-pulp)
Imikhombandlela
- Thatha iglasi, uthele iijusi kunye.
- Xuba kakuhle usele.
Phawula : Ukuba iyafuneka, ungasela le ntlanganisela yejusi kwakhona emva kweeyure ezimbalwa
2. Ijusi yeorenji kunye nekhala lokuqhinwa
Izithako
- Iipunipoli ezi-2 zeloe vera gel
- 1 indebe yejusi yeorenji (enedonki)
Imikhombandlela
- Thatha igqabi le-aloe vera ukhuphe i-aloe gel entsha egqabini usebenzisa icephe.
- Xuba oku kunye nejusi yeorenji uyisele.
Phawula : Phinda oku emva kweeyure ezingama-4-5 ukuba akukho isiqabu.
3. Ijusi ye-orenji kunye neoyile yomnquma yokuqunjelwa
Izithako
- 1 iglasi yejusi yeorenji (ene-pulp)
- 1 icephe yeoyile ye-olive
Imikhombandlela
- Yongeza ioli yeoyile kwiglasi kunye nejusi yeorenji.
- Hlanganisa kakuhle kwaye usele ukuze ufumane isiqabu.
Phawula Unokusebenzisa ioyile yekastor okanye ioyile yeflakisi endaweni yeoyile yomnquma.
Ndingakanani Ijusi e-Orenji ekufuneka ndiyisele ukuQunjelwa?
Ukuba uthatha isigqibo sokuzama ukusela ijusi yeorenji ukukhulula ukuqunjelwa, gcinani engqondweni ukuba intwana yejusi inokuba yiyo yonke into oyifunayo. Ngokwezikhokelo zeCDC, abantu abadala banokusela nje isiqingatha kwindebe epheleleyo yejusi, kube kanye ngemini, ngakumbi kusasa [29] .
Abantu abanokunyamezela amanani amancinci ejusi banokunyusa kancinci ukungena kwabo kwijusi ukuya kumda ophezulu we-1-2 servings ngemini. Ukonyuka okuncinci kungenxa yokuba ukwanda ngesiquphe kokusetyenziswa kwefayibha kunokubangela ukungonwabi kokugaya ukutya, urhudo kunye nokuqaqamba kokuqhinwa [30] .
Ukuba awukwazi ukwenza ezinye ekhaya, qiniseka ukuba uthenga iipesenti eziyi-100 zeziqhamo zeziqhamo hayi ezo zinezilondolozo ezongeziweyo.
Ngaba Ijusi yeorenji inazo naziphi na iziphumo ebezingalindelekanga?
Njengayo nayiphi na into yokutya, ijusi yeorenji ayinazo ezinye izinto ezisezantsi. Oku kwehla kwejusi yeorenji, ke khumbula ukuba uhlala usela izixa ezilinganiselweyo [31] [32] .
- Iphezulu kwiikhalori
- Inokuphakamisa amanqanaba eswekile yegazi (ukugqithisa)
- Akukhuselekanga kubantu abaneswekile
- Abantu abanesifo sohudo kufuneka baphephe ijusi ye-orenji njengoko iintlobo ezahlukeneyo zeswekile zingasenza mandundu urhudo kunye nentlungu esiswini
Kwinqaku lokugqibela…
Ukuthabatha kweli nqaku kukuba, ukuba ufuna ukufumana ukuqunjelwa ukhulule iipropathi zejusi yeorenji, usele ngomgubo ukuze umxholo wefayibha ungalahleki. Ngaphandle kokusela incindi yeziqhamo, abantu banokufumana ukukhululeka ekuqunjelweni ngokwenza utshintsho olulula lokutya kunye nendlela yokuphila.
Ukutya okuphezulu kwifayibha kunye nokutya okuncinci okucwangcisiweyo nako kunceda ukunciphisa ukuqhina. Ukuba ukuqhina kuqhubeka ixesha elide, qhagamshelana nogqirha ngokukhawuleza njengoko kunokuba sisalathiso sesinye isifo.
Imibuzo ebuzwa qho
Umbuzo.Ingaba ijusi yeorenji inokubangela ukuqhina?
KU: Hayi.
Q. Yeyiphi incindi elungileyo ekuqunjelweni?
KU: Ngaphandle kwencindi yeorenji, prune, iapile kunye nejusi yeeperile ziluncedo kakhulu ekunyangeni ukuqhina.
Q. Kutheni ijusi yeorenji indinika urhudo?
KU: Kwabanye abantu, ijusi yeorenji inokubangela urhudo njengoko ineentlobo ezahlukeneyo zeswekile ezinje nge-sucrose, glucose, fructose, kunye ne-sorbitol. Kubantu abasele benesifo sorhudo, incindi yeziqhamo inokuyenza mandundu kwaye ibangele iintlungu esiswini.
Q. Ngaba incindi yeorenji ingakulimaza isisu sakho?
KU: Ngokubanzi, iijusi zeziqhamo zilungile empilweni yakho kodwa kwabanye abantu, zinokucaphukisa isisu sabo. Abantu, ngokwezonyango babizwa ngokuba yi 'fructose malabsorbers' banokufumana ukuba akunakwenzeka ukuba basele ijusi yeorenji ngenxa yesiphumo esibi esinokuba nayo kwinkqubo yabo yokwetyisa- oko kukuthi umzimba wabo unobunzima bokulungisa iswekile yendalo ijusi.
Q. Ungasela iijusi eorenji eninzi?
KU: Ukugqithisa nakuphi na ukutya okuthile kunokuba nemiphumela emibi kwimpilo kunye nejusi yeorenji ngaphandle kwale. Ukusela izixa ezigqithileyo kunokubangela iingxaki, kubandakanya ukwanda komngcipheko wokutyeba kakhulu, ukubola kwamazinyo, urhudo kunye nezinye iingxaki zesisu, ezinje ngegesi egqithisileyo kunye nokungonwabi esiswini.
Q. Ngaba Ijusi ye-Orenji ilungile kumkhuhlane?
KU: Ijusi ye-orenji ngumthombo olungileyo wevithamini C, oluthi ezinye izifundo zinokunceda ukunciphisa ixesha lokubandayo kunye nomkhuhlane.
Q. Kwenzeka ntoni xa ndisela ijusi yeorenji yonke imihla?
KU: Njengoko kukhankanyiwe ngasentla, ukusela ½-1 indebe yejusi yeorenji ngemini kunokuba longezo olusempilweni kodwa ukusetyenziswa gwenxa kunokulimaza i-enamel yakho yamazinyo kwaye kuyonakalise.
Q. Kutheni ijusi yeorenji imbi?
KU: Ukongeza kwintaphane yezibonelelo zempilo ezinikezelwa yijusi, incindi yeorenji ikwanazo neekhalori kunye neswekile enokuba negalelo ekuzuzeni ubunzima kunye neswekile ephezulu yegazi. Sela ngokumodareyitha kwaye ukhethe ukucofa okutsha okanye iipesenti eziyi-100 zejusi yeorenji.
Q. Ingenza ijusi yeorenji ikwenze uzive ugula?
KU: Ngokubanzi, hayi. Ngapha koko, inokunceda ukunciphisa isicaphucaphu.
Q. Ngaba iJuice eOrenji kunzima ukuyetyisa?
KU: Hayi. Ijusi yeorenji ngumthombo wekhabohayidrethi ocoleka lula. Kubantu abaneengxaki zokugaya ukutya, iglasi encinci yejusi yeorenji enesidlo esilinganiselweyo inokuba longezo olukhulu.
Q. Ufanele ukusela ijuice engakanani ngosuku?
UKUYA. Iingcali zicebisa ½ ukuya kwi-1 indebe ye-100 yepesenti yeziqhamo ngosuku kubantu abadala nakubantwana abadala, kunye ne-½ indebe yabantwana abancinci suku ngalunye.
Q. Ndifanele ndiyisele nini ijusi yeorenji?
KU: Kuhlala kubhetele ukuba ungaseli ngaphandle kwesisu.
Q. Ngaba ijusi e-Orenji iyatyeba?
KU: Ngelixa lukhetho olusempilweni lwesiselo esitsha seziqhamo, ijusi yeorenji ikwanazo neekhalori kunye neswekile, ke kungcono ukuyitya ngokumodareyitha.
Q. Ngaba ukusela kakhulu i-orange juice kungabangela ukusuleleka kumchamo?
KU: Ayizukuyibangela kodwa inokuyenza ibe mbi ngakumbi njengoko umxholo weasidi eninzi emzimbeni wakho unokucaphukisa isinyi.
Karthika ThirugnanamUgqirha wezonyango kunye noDyitiI-MS, i-RDN (i-USA) Yazi ngakumbi
