Okuqukethwe
Yini engaba ngcono kunejusi yesithelo esisha uma womile. Ijusi yezithelo ezenziwe ekhaya ikuvumela ukuthi uhlanganise izithelo nemifino engilazini yakho ngokusho kokunambitheka kwakho, kodwa ngaphezu kwalokho, kunempilo futhi kungokwemvelo.
Ukuhlanganisa ibhizinisi nenjabulo, kubalulekile ukwazi imisoco ezithelo nemifino yakho yejusi.
Ijusi ye-ACE ingenye yamajusi ezithelo angcono kakhulu wokunambitheka kanye nomzimba. Kubhekiselwa kumajusi ahlanganisa amavithamini A, C no-E.
Iyini imisebenzi yevithamini ngayinye emzimbeni wakho futhi yiziphi izenzo zabo lapho zihlanganiswa emzimbeni.
Amavithamini kujusi ye-ACE
I-Vitamin A noma i-provitamin A
Izitshalo eziqukethe i-provitamin A
Vitamin A Itholakala kuphela ekudleni okuvela ezilwaneni (isibindi, inyama, imikhiqizo yobisi).
Ngokuqondene nezitshalo, ziqukethe i-provitamin A (Beta carotene). Kuwuvithamini umzimba owuguqulayo emzimbeni ube uvithamini A (1) ngemuva kokudla ukudla okunothe nge-provitamin A.
I-Beta-carotene itholakala ngamanani amahle ezitshalweni ezilandelayo: isanqante, itheniphu, ugalikhi, iparsley, idandelion, ibhilikosi, isilimo esidliwayo esinamagatsha anamanzi, ulethisi, iklabishi elibomvu, i-escarole, isipinashi ...
Indima ye-vitamin A
- I-Vitamin A iyisakhi esiyisisekelo sokwakheka kwezicubu zomzimba. Iphinde ihileleke ekuvikelweni kwe-epidermis. Ibuyisela izicubu ezilimele. Ngaphezu kwalokho, i-vitamin A ivumela ukuvuselelwa kwezicubu zesikhumba nokuphulukiswa okuhle kwesikhumba.
- Le vithamini idlala indima ebalulekile ekuhlanganisweni kwamahomoni athile (ngokwesibonelo, iprogesterone)
- I-Vitamin A ibandakanyeka emisebenzini yeso
- Kuyadingeka ekukhuleni kwamathambo
- Kuyinto ebalulekile ekukhuleni kwe-bronchi, amathumbu
Izidingo ze-Vitamin A
Ukuntuleka kwevithamini A kubonakala phakathi kwezinye izinto ngokuncipha kokubona ebusuku, ukoma kwesikhumba, i-conjunctivitis, ukuzwela okukhulu kwezifo. Abantu abadala badinga le mithamo yansuku zonke kavithamini A:
- 2400 I-UI yabesifazane
- I-3400 IU yamadoda
Vitamin C
Izitshalo eziqukethe uvithamini C
Uvithamini C noma i-ascorbic acid ibandakanyeka cishe kuyo yonke imisebenzi yomzimba (2). Nokho, ayikwazi ukukhiqizwa ngumzimba. Le vithamini itholakala ezithelweni nemifino eminingana.
Imuncwa emzimbeni, idlulela egazini ngemva kokuhlanganiswa kwayo. Bese isakazwa kuzo zonke izitho zomzimba. Umzimba awugcini i-vitamin C, ngokweqile kukhishwa ngomchamo ngendlela ye-oxalic acid. Ngezansi izitshalo ezigxilisa uvithamini C kakhulu:
- Ama-Crucifers (ukholifulawa, iklabishi laseBrussels, iklabishi elibomvu, itheniphu ...)
- I-parsley entsha,
- I-kiwi,
- Izithelo zeCitrus (i-orange, i-clementine, ilamula)
- I-radish emnyama,
- Upelepele,
- I-broccoli,
- I-acerola…
Umsebenzi we-vitamin C
I-Vitamin C iguqulwa emzimbeni ibe yi-antioxidant. I-Ascorbic acid ibandakanyeka kubantu:
- Ekuhlanganisweni kwama-enzyme ahlukene kanye nokusabela okuningana emzimbeni
- Ekusebenzeni komzimba ukuvikela izitho ezifweni
- Ekubhujisweni kwama-radicals mahhala ngenxa yesenzo sawo se-antioxidant
- Ekuvikeleni nasekulungiseni izicubu zomzimba ngesenzo samanye amavithamini
- Ekwakheni amandla emzimbeni
- Ekuvimbeleni ngokumelene nokwakheka kwamangqamuzana omdlavuza nokubhujiswa kwawo
- Ezenzweni ze-antimicrobial kanye ne-antibacterial emzimbeni
Izidingo ze-Vitamin C
Izidingo ze-Vitamin C yilezi:
- 100 mg / ngosuku kubantu abadala
- 120 kwabesifazane abakhulelwe
- 130 kwabesifazane abancelisayo
Ukuntuleka kwevithamini C kukhuthaza ukuwohloka kwamasosha omzimba. Umzimba uba isango lokutheleleka namagciwane. Ukuntuleka kwevithamini C okwandayo kuholela ku-scurvy.
Ukufunda: Amajusi wethu we-detox angcono kakhulu
Vitamin E
Izitshalo eziqukethe i-vitamin E
I-Vitamin E iqoqo lamavithamini ancibilikayo emanzini (3). Alikho emzimbeni. Kungokudla esikudlayo lapho sinikeza umzimba wethu umthamo wawo we-vitamin E.
Le vithamini ingena emathunjini ngenxa yokuba khona kwamafutha. Inqamula udonga lwamathumbu bese iphelela esibindini. Ibe isiqondiswa egazini. I-Vitamin E iyi-antioxidant etholakala ku:
- Imbewu (ubhekilanga, ama-hazelnuts, ama-alimondi kuhlanganise nesikhumba.)
- Amafutha emifino (amafutha kabhekilanga, amafutha omnqumo, amafutha e-peanut, amafutha esundu, i-rapeseed, amafutha egciwane likakolweni)
- Izithelo zamafutha (amakinati, ukwatapheya)
- Amagciwane
- Imifino (isipinashi)
Umsebenzi we-vitamin E
- I-Vitamin E isebenza ngokubambisana namanye amavithamini ukuvikela amasosha omzimba
- Ibandakanyeka ekongiweni kwamafutha e-polyunsaturated fatty acids
- Cishe ibandakanyeka ekuvimbeleni nasekuvikeleni izifo eziwohlokayo. Isebenza ngokumelene nezimo ze-oxidative emzimbeni
- Le vithamini ihileleke ekuguquleni izinqubo zokulwa nokuvuvukala
- Ivikela amangqamuzana ekucindezelekeni okwenziwe nge-oxidative
Izidingo ze-Vitamin E
I-Vitamin E igcinwa emisipha kanye nezicubu ezinamafutha. Awudingi ukudla kwansuku zonke kwe-vitamin E.
Ukushoda kwe-Vitamin E kuholela ekulahlekelweni kokukhalipha okuthile, i-retinopathy pigmentosa (ukungasebenzi kahle kofuzo okudala ukuphazamiseka kokubona, okuhlanganisa nokungaboni), ukungazinzi kokuhamba.
Ukufunda: Ijusi yegromegranate, kungani kufanele uyiphuze njalo?
Izinzuzo zejusi ye-ACE
Intshisekelo yokwenza amajusi ezithelo ahlanganisa amavithamini A, C no-E ahlukene ilele kumazinga amaningana (4):
- Izakhamzimba ezitholakala ekudleni okuhlukene zisebenza kangcono uma zihlangene nezinye imisoco kunokuba kudliwe ngakunye
- Izakhamzimba ezithile zikhona ekudleni okukodwa hhayi kokunye, ngakho-ke kukhona ukuphelelisana phakathi kwezakhamzimba uma udla izithelo nemifino ehlukene ngejusi.
Yingakho ochwepheshe bencoma ukudla izithelo nemifino ehlukene emi-5 ngosuku.
- Ukwehluka kwezithelo nemifino kuzokusiza ugweme i-monotony.
- Uzoba nempilo enhle ngoba unikeza umzimba wakho izakhi eziningana engilazini efanayo ngokusebenzisa lezi ziphuzo zezithelo.
Ukufunda: ijusi yebhitrudi, i-cocktail yamavithamini
Izindlela zokupheka zejusi ze-ACE
Ijusi ye-ACE isho i-cocktail yewolintshi, isanqante nolamula. Lena inguqulo yokuqala yejusi ye-ACE.
Kodwa njengoba mina nawe sazi ukuthi yiziphi izithelo nemifino okungamavithamini A, C kanye no-E, sizokwenza ama-cocktails ezithelo aqukethe amavithamini e-ACE ezinhlobonhlobo ezingcono zamajusi kanye nokunikezwa okukhulu kwemisoco.
Iresiphi yoqobo ye-ACE (isanqante, iwolintshi, ilamula)
Uzodinga:
- I-4 izaqathe
- 4 amawolintshi
- 1 ulamula
Ukulungiselela
- Geza futhi uhlanze izaqathi zakho
- Hlanza amawolintshi akho kanye nelamula
- Faka konke emshinini wakho
Uma ijusi lakho selilungile, ungangeza ama-ice cubes noma uwafake efrijini.
Inani lokudla okunempilo
I-Beta carotene ine-antioxidant isenzo emzimbeni lapho ihlangana namavithamini C, E
Ijusi ye-ACE indlela yami
Uzodinga:
- 3 amabhilikosi
- Ama-clementine ama-4
- 1/2 ummeli
Ukulungiselela
- Geza futhi uwatshe amabhilikosi akho, bese uwasika
- Hlanza ama-clementines akho
- Hlanza ukwatapheya wakho, uwugobe
- Faka konke ku-blender
- I-smoothie yakho isilungile
Inani lokudla okunempilo
Ijusi yakho iqukethe amavithamini e-ACE nokunye okwengeziwe.
Isiphetho
Ijusi ye-ACE ikuvumela ukuthi ugcwalise amavithamini engilazini. Njenganoma iyiphi ijusi yesithelo, yenza kube lula kuwe ukuthi udle izithelo nemifino eminingana nsuku zonke.
Khumbula ukuthi ngale kwesanqante, ilamula newolintshi, ungenza inhlanganisela yejusi ye-ACE ngokwakho, into esemqoka ukuhlanganisa la mavithamini ahlukene.
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