Ukuze uthole ukushintshwa kokwenza kahle okusheshayo nokulula, weqa izinto ezithengiwe esitolo soshukela bese wenza i-soda yakho enempilo ekhaya. Akugcini nje ukuthi uhle ushukela, amanzi aphuzayo aphuza ama-juice nezithelo kanye ne-botanicals akuvumela ukuba ulayishe kuma-phytochemicals ngamandla amakhulu okuthuthukisa impilo. Ngaphezu kwalokho, ukukhetha i-sodas ekhethiwe ngokwemvelo kuyindlela ehlakaniphile kulabo abafuna ukunciphisa utshwala.
Ngisho noma awusona i-soda-sipper yansuku zonke, kunezingozi zempilo ezihambisana neziphuzo ezithambile. Kunobufakazi bokuthi ama-sodas aphuzile angadlala indima ekwakhiweni kwezinkinga ezinkulu zezempilo ezifana nesifo sikashukela, isifo senhliziyo, nokukhuluphala , ngaphezu kokunciphisa impilo yethambo.
Ngisho nokudla kwe-soda kungase kupela ukukhathazeka impilo yakho, ngokusho kocwaningo lwamuva. Esicwaningweni esashicilelwe encwadini ethi Stroke ngo-2017, abantu abaphuza i-soda yokudla nsuku zonke beba cishe amathuba amaningi okuthuthukisa isifo socansi kanye nokucindezeleka komzimba (uma kuqhathaniswa nalabo ababengekho).
Nazi izithako eziyisithupha ezihle zokungeza emanzini wakho ozithandayo amanzi namuhla:
I-Ginger
Ukuze ufake i-ginger ale enempilo, zama ukukhipha i-soda yakho ye-club nge-splash ye-syring syrup. Okubalulekile kakhulu ngenxa yezinto zalo zokwelapha, i-ginger iqukethe izinhlanganisela eziningi ezingasiza ekunciphiseni ukuvuvukala. Ezinye izifundo zize ziphakamise ukuthi ukusetshenziswa kwe-ginger njalo kungabasiza abantu abanezimo ezifana nesifo sikashukela kanye ne-osteoarthritis.
Ungathenga ijusi le-ginger elenziwe ngomumo noma isiraphu ezindaweni eziningi zokudla, noma udale ijusi lakho noma isiraphu (ngokubilisa isinki esisha, amanzi, kanye noshukela olusha).
2 - Juicefruit Juice
Esinye sezikhundla eziqabulayo kakhulu ze-soda, i-seltzer ye-grapefruit-juice-spiked iyasiza ukwandisa ukudla kwakho kwe-vitamin C. Kanye nokuhlinzeka ngemiphumela ye- antioxidant , i-vitamin C inendima ebalulekile ekuzivikelweni kwe-immune. Eqinisweni, ucwaningo lubonisa ukuthi ukudla amavithamini C kunganciphisa kakhulu izigameko ezibandayo kubantu abasebenza ngokomzimba, kanye nokunciphisa isikhathi sokubanda emphakathini jikelele.
Ucwaningo lokuqala lubonisa ukuthi ukugcwalisa ijusi lamagilebhisi kungasiza ekunciphiseni ukutholakala kwesisindo futhi ugcine ushukela wegazi lakho. Ngaphezu kwalokho, ukuphefumula ephunga elimnandi lamagilebhisi aqakathekileko (okutholakala ekhoneni) kungasiza ukuphakamisa imizwa yakho.
3 - amajikijolo
Omunye umthombo ophezulu wevithamini C, amajikijolo nawo uphethwe ngamakhemikhali abizwa ngokuthi i-anthocyanins. Ukucwaninga okuphazamisayo kusikisela ukuthi i-anthocyanins ingathuthukisa impilo yezinhliziyo ngezindlela eziningi, njengokulwa nokwakhiwa kwe-plaque-clogging plaque.
Esicwaningweni eshicilelwe encwadini ethi Circulation ngo-2013, isibonelo, abacwaningi babheka idatha kubantu besifazane abangama-93 600, bonke labo abaphelile imibuzo ephathelene nokudla kwabo njalo eminyakeni emine iminyaka engu-18. Abalobi bezocwaningo bathola ukuthi abesifazane abadla ama-blueberries kanye nama-strawberries kakhulu banciphisa 32% engozini yokuhlaselwa inhliziyo, uma kuqhathaniswa nabesifazane abadla lawo majikijolo kanye ngenyanga noma ngaphansi.
Ungakwazi ukuhlunga amajikijolo e-blender noma udale isiraphu yakho yeberry ngokupheka inhlanganisela yeberry oyikhethile, i-lemon noma i-lime ijusi, kanye ne-sweetener (uma ufisa).
4 - Ijubane le-Watermelon
Okunye okuphelele okuphuza okuphuza okusawoti ehlobo, amaqabunga amnandi nge-watermelon ijusi ecebile ku-antioxidant compound okuthiwa i-lycopene. Ucwaningo oluningi lubonise ukuthi i-lycopene ingasiza ekuvikeleni umdlavuza we-prostate, kanye nokuthuthukisa impilo yenhliziyo.
Esifundweni esincane esanyatheliswa kuyi- American Journal of Hypertension ngo-2014, isibonelo, ukusetshenziswa kwamakhabethe kubonakala kunciphisa kakhulu ukucindezelwa kwegazi kubantu abakhulu kakhulu.
Ngemuva kokuhlanza amaqabunga ambalwa we-watermelon seeded, sebenzisa i-strainer ukuze ususe u-pulp bese ufaka ijusi ku-seltzer yakho. Ukuze uthole ukunambitheka okungaphezulu-nesilinganiso samabhonasi ka-vitamin C-try okufakela ijusi elisha le-lime ku-soda yakho.
5 - ijusi lika-Ananas
Ngomunye wesithakazelo se-soda eshisayo, zama ukuxuba i-seltzer yakho ngejinini le-phaphayinaphu (noma, uma ufuna isiphuzo esiphuthumayo, iphoyinti lephayinaphu elihlanganisiwe). Ukwengeza ekunikezeni i-vitamin C, i-phaphayinaphu iyona kuphela imithombo ekhona yemvelo ye-bromelain: ingxube ye-enzyme yathi ukunciphisa ukuvuvukala.
Ngenkathi ucwaningo mayelana nezinzuzo ezingase zenzeke nge-bromelain alinganiselwe, ucwaningo lubonisa ukuthi lubonisa isithembiso ekwelapheni izimo ezifana ne-osteoarthritis nezifo ezivamile ezifana ne-bronchitis nesinusitis. Kungasiza futhi ukuvuselela amasosha omzimba.
6 - iJerry Juice
Ikhambi elithandwayo lokuvimbela ama-flare-ups we-gout, i-tart cherry juice ingasiza ukuvutha ukuvuvukala nokunciphisa ubuhlungu obungapheli. Ukucwaninga ngezinzuzo zayo zezempilo kungabandakanya isifundo sokuqala esashicilelwe kuma- Antioxidants ngo-2016, okuthola ukuthi izikhwama ze-tart cherry zingasiza ekunqobeni ukucindezeleka okwe-oxidative.
Ukuze wenze i-tart cherry spritzer yakho, faka ijusi ne-club soda futhi usebenzise ama-cherry amasha noma amaqanda ukuze uhlobise. I-lemon epholile noma i-lame juice iphinde ibe nokwengeza okukhulu kulabo abathandayo ukunambitheka okunamnandi.
> Imithombo:
> Chudnovskiy R, Thompson A, Tharp K, Hellerstein M, Napoli JL, Stahl A. "Ukusetshenziswa kwejusi yamagilebhisi ecacisiwe kuqinisa ukudla okunamafutha aphakeme kwenza ukuba ukumelana kwe-insulin nokunciphisa umzimba kuzinyunyana." PLoS One. 2014 Okthoba 8; 9 (10): e108408.
> Kuehl KS. "IJerry juice ihlose ukuxoshwa komzimba kanye nokuphulukisa ubuhlungu." I-Med Sport Sci. 2012; 59: 86-93.
> Pase MP, Himali JJ, Beiser AS, et al. "Iziphuzo Zokuphuza Neziphuzo Zomuthi kanye Nezimo Zengozi Yokulimaza Ne-Dementia: Isifundo Sezinkomba Ezingakapheli." Ukushaya isisu. 2017; 48: 1139-1146.
> Pavan R, Jain S, Shraddha, Kumar A. "Izakhiwo kanye nokusebenza kokwelapha kwe-bromelain: ukubuyekezwa." I-Biotechnol Res Int. 2012; 2012: 976203.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.