AMAJUSI: IZINZUZO NOMA OKULIMZAYO?
Amajusi asanda kukhanywa asanda kuba ukudla okuyintandokazi yabantu abaningi. Baziswa ikakhulukazi abantu abahlala bematasa, kodwa banakekele impilo yabo - emva kwakho konke, ukulungiselela amajusi akuthathi isikhathi esiningi (futhi awudingi ukuwahlafuna!), Futhi kukhona izakhi ekubunjweni.
Amajusi asedume kakhulu kangangokuthi imakethe yomhlaba wonke yejusi yezithelo nemifino ilinganiselwa ukuthi ingabiza u-$ 2016 billion ngo-154 futhi kulindeleke ukuthi iqhubeke nokukhula.
Kodwa ingabe kuyiqiniso ukuthi amajusi anempilo njengoba sasivame ukucabanga?
Ukudla okuningi okuqukethe i-fructose (ushukela ovela ngokwemvelo) akuyingozi emzimbeni, ngaphandle kokuthi ukudla izithelo eziningi kungathinta ukudla kwakho kwansuku zonke kwekhalori. Lokhu kungenxa yokuthi imicu (nayo futhi i-fiber) equkethwe ezithelweni eziphelele ayilinyazwa, futhi ushukela uqukethwe kumaseli akhiwe yile micu. Kuthatha isikhathi ukuthi uhlelo lokugaya ukudla luphule la mangqamuzana bese luhambisa i-fructose egazini.
Kodwa ijusi yezithelo iyindaba ehlukile.
Ukubaluleka Kwe-Fiber
“Uma sijusa isithelo, iningi lefiber liyashabalala,” kusho u-Emma Alwyn, umeluleki omkhulu wenhlangano esiza abantulayo iDiabetes UK. Kungakho i-fructose kumajusi wezithelo, ngokungafani nezithelo eziphelele, ihlukaniswa ngokuthi “ushukela wamahhala”, okuhlanganisa noju noshukela okwengezwe abakhiqizi ekudleni. Ngokwezincomo ze-World Health Organization, abantu abadala akufanele badle okungaphezu kuka-30 g ushukela ngosuku - lena inani eliqukethwe ku-150 ml wejusi yezithelo.
Inkinga ukuthi ngokubhujiswa kwe-fiber, i-fructose esele kujusi idonswa ngumzimba ngokushesha. Ukusabela ekukhuphukeni kungazelelwe kwamazinga kashukela, amanyikwe akhipha i-insulin ukuze awehlise ezingeni elizinzile. Ngokuhamba kwesikhathi, lo mshini ungaguga, okwandisa ingozi yokuba nesifo sikashukela sohlobo 2.
Ngo-2013, kwenziwa ucwaningo olwahlaziya idatha yezempilo yabantu abangu-100 abaqoqwe phakathi kuka-000 no-1986. Lolu cwaningo lwathola ukuthi ukusetshenziswa kwejusi yezithelo kuhlotshaniswa nengozi eyengeziwe yokuthola isifo sikashukela sohlobo lwe-2009. Abacwaningi baphetha ngokuthi ngenxa yokuthi uketshezi lusuka esiswini luye emathunjini ngokushesha kunokudla okuqinile okuvamile, amajusi ezithelo abangela izinguquko ezisheshayo nezibonakala kakhulu kumazinga eglucose kanye ne-insulin - nakuba okuqukethwe kwawo kwezakhi kufana nezithelo. .
Olunye ucwaningo, lapho abesifazane abangaphezu kuka-70 belandela odokotela futhi babika ngokudla kwabo iminyaka engu-000, baphinde bathola ubudlelwane phakathi kokusetshenziswa kwejusi yezithelo kanye nokuthuthukiswa kwesifo sikashukela sohlobo lwe-18. Abacwaningi bachaza ukuthi isizathu esingenzeka salokhu kungaba ukuntuleka kwezingxenye ezitholakala kuphela ezithelweni eziphelele, njengefayibha.
Amajusi emifino aqukethe imisoco eminingi kanye noshukela omncane kunamajusi ezithelo, kodwa futhi awanayo imicu ebalulekile.
Ucwaningo luye lwathola ukuthi okuqukethwe kwe-fiber ephezulu ekudleni kwansuku zonke kunciphisa ingozi yesifo senhliziyo, isifo sohlangothi, umfutho wegazi ophezulu kanye nesifo sikashukela, ngakho-ke abantu abadala banconywa ukuba badle i-30 g ye-fiber ngosuku.
Amakhalori eqile
Ngaphezu kokuhlotshaniswa nesifo sikashukela sohlobo 2, ucwaningo oluningi luye lwabonisa ukuthi ijusi yezithelo iyingozi uma ifaka isandla ekwandeni kwekhalori.
UJohn Seanpiper, uprofesa ohlangene wesayensi yezokudla okunempilo eNyuvesi yaseToronto, uhlaziye izifundo ze-155 ukuze athole ukuthi ukudla okunekhalori ephezulu kunamuphi umphumela emzimbeni ngenxa yokuba khona kukashukela kuzo. Uthole umthelela omubi ekuzileni kukashukela wegazi kanye namazinga e-insulin ezimeni lapho ukudla kudlula khona okujwayelekile kwamakholori ngenxa kashukela, okuhlanganisa nejusi yezithelo. Kodwa-ke, lapho ukudla kwekhalori kuhlala ngaphakathi kwebanga elijwayelekile, kwakunezinzuzo ezithile zokudla izithelo kanye nejusi yezithelo. I-Sivenpiper iphethe ngokuthi u-150 ml onconyiwe wejusi yezithelo ngosuku (okuyisilinganiso sokuphakelwa) yinani elifanelekile.
“Kungcono ukudla isithelo siphelele kunokuphuza ijusi yesithelo, kodwa uma ufuna ukusebenzisa ijusi njengesithako esithelweni nemifino, akulimazi – kodwa kuphela uma ukuphuza kancane,” kusho uSivenpiper. .
Ngakho-ke nakuba ijusi yezithelo kwaziwa ukuthi yandisa ingozi yokuba nesifo sikashukela, ukuthi iyithinta kanjani impilo yesikhathi eside yalabo abangakhuluphali akwenziwa ucwaningo oluncane.
Njengoba uHeather Ferris, umsizi kaprofesa wezokwelapha eNyuvesi yaseVirginia, ethi, “Kusekuningi esingakakwazi mayelana nokuthi ukwanda koshukela ekudleni, ngaphandle kokubangela ukukhuluphala, kuhlotshaniswa kanjani nobungozi bezifo. Kodwa ukuthi ama-pancreas angawuphatha kahle kangakanani ushukela kuncike ezakhini zofuzo.”
Kodwa kubalulekile ukukhumbula ukuthi sihlala sisengozini yokusebenzisa ama-calories amaningi kunalokho esikudingayo lapho siphuza ijusi. Ungakwazi ukuphuza ijusi yezithelo eziningi ngokushesha futhi ungakuqapheli - kodwa kuzothinta ama-calories. Futhi ukwanda kwama-calories, futhi, kuzoba nomthelela ekuzuzeni isisindo.
Ijusi ene-twist
Nokho, kungase kube nendlela yokwandisa inani lezempilo lamajusi! Ocwaningweni oluthile ngonyaka odlule, ososayensi bahlola izakhiwo zejusi ezenziwe nge-blender "ye-nutrient extractor" ukuthi, ngokungafani namajusi wendabuko, enza ijusi ngezithelo eziphelele, kuhlanganise nembewu nezikhumba. Abacwaningi bathole ukuthi ukuphuza le jusi kubangela ukwenyuka kwamazinga kashukela egazini kancane kunokudla isithelo esiphelele.
NgokukaGail Rees, umcwaningi kanye nomfundisi omkhulu kwezokudla eNyuvesi yasePlymouth, le miphumela cishe yayihlobene nokuqukethwe imbewu yezithelo kujusi. Nokho, ngokusho kwakhe, ngokusekelwe kulolu cwaningo, kusenzima ukunikeza izincomo ezicacile.
"Impela ngingavumelana neseluleko esaziwayo sika-150 ml wejusi yezithelo ngosuku, kodwa uma wenza ijusi nge-blender enjalo, ingakusiza ukugcina ushukela wakho wegazi uzinzile," usho kanje.
Nakuba okuqukethwe kwembewu ejusi kungase kube nomthelela othile ekugayeni ukudla, uFerris uthi ngeke kube noshintsho olukhulu ekubunjweni kwejusi. Ukuphuza ijusi enjalo kuyoba ngcono kunejusi yendabuko, nakuba ungakhohlwa ukuthi kulula kakhulu ukuphuza ijusi eningi futhi kudlule inani elidingekayo lama-calories.
Ngokusho kukaRoger Clemens, uprofesa wesayensi yezemithi eNyuvesi yaseNingizimu California, ukuthuthukisa umthelela wejusi yezithelo empilweni yethu, kufanelekile ukukhetha izithelo ezivuthiwe, ezigcina izinto ezizuzisa kakhulu.
Kuyafaneleka futhi ukucabangela ukuthi kufanelekile ukukhetha izindlela ezahlukene ze-juicing kuye ngesithelo. Isibonelo, iningi lama-phytonutrients kumagilebhisi atholakala embewini, kuyilapho ambalwa kakhulu atholakala ku-pulp. Futhi iningi lezinhlanganisela ezizuzisayo ezitholakala kumawolintshi zitholakala esikhumbeni, esingasetshenziswa ezindleleni zendabuko zejusi.
Inganekwane ye-detox
Esinye sezizathu zokuthandwa kweziphuzo zezithelo ukuthi kuthiwa ziyasiza ekukhipheni ubuthi emzimbeni.
Kwezokwelapha, elithi “detox” libhekisela ekukhishweni kwezinto eziyingozi emzimbeni, kuhlanganise nezidakamizwa, utshwala, nobuthi.
“Iqiniso lokuthi ukudla kwejusi kusiza ukususa ubuthi emzimbeni kuyinkohliso. Sidla izinto eziwuketshezi nsuku zonke, ezivame ukuba nobuthi, futhi imizimba yethu yenza umsebenzi omkhulu wokukhipha ubuthi nokucekela phansi konke esikudlayo,” kusho uSolwazi Clemens.
“Ngaphezu kwalokho, ngezinye izikhathi ingxenye enkulu yomsoco itholakala ezingxenyeni zesithelo, njengesibonelo, ikhasi lama-apula. Lapho i-juicing, iyasuswa, futhi ngenxa yalokho uthola amanzi amnandi ngeqoqo elincane lamavithamini. Futhi, akuyona indlela engcono kakhulu yokusebenzisa “izithelo ezinhlanu ngosuku” ezinconyiwe. Abantu bazama ukudla ukudla okuyisihlanu kwezithelo nemifino ngosuku futhi abaqapheli ukuthi lokhu akukona nje kuphela ngamavithamini, kodwa futhi mayelana nokunciphisa inani lama-carbohydrate, amaprotheni namafutha ekudleni kwethu futhi, yiqiniso, mayelana nokwandisa inani lamavithamini. i-fiber, ”kwengeza uFerris.
Ngakho nakuba ukuphuza isiphuzo sesithelo kungcono kunokungasidli nhlobo isithelo, kunemikhawulo ethile. Kubaluleke kakhulu ukukhumbula ukuthi akunconywa ukudla okungaphezu kuka-150 ml wejusi ngosuku, futhi kuyadingeka futhi ukuqinisekisa ukuthi ukusetshenziswa kwayo akubandakanyi ngokweqile kwama-calories nsuku zonke. Ujusi ungasinikeza amavithamini athile, kodwa akufanele sikubheke njengesixazululo esiphelele nesisheshayo.