Ukuphuza ijusi yezithelo kungaba yindlela enhle yokuthola isisodwa noma ezimbili zezithelo ngosuku lwakho futhi ukwandise inani lama-antioxidants oyidlayo. Ijusi yezithelo ingaba ngama-kilojoule aphezulu, ngakho-ke kubalulekile ukubukela usayizi wakho wokukhonza, ikakhulukazi uma ubheka isisindo sakho. Kubalulekile ukuhamba ujusi wezithelo ezingamaphesenti angama-100 kuneziphuzo ezithambile ezenziwe ngejusi yezithelo ngoba lokho kwenza kube lula ukuthola ukondla okungcono futhi hhayi nje ama-calories angenalutho.
Izinketho ezicebile kakhulu
Kukhona amajusi amaningi kanye nama-juice blends okukhethwa kuwo, kodwa lezi ziyizintathu eziphezulu, ezikhulumayo:
- ijusi yewolintshi
- igromegranate ijusi
- i-pink grapefruit juice
| Ama-Orange Juice Nutrition Facts | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi (248 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 112 | |
| Ama-calories avela ku-Fat 5 | |
| Ingqikithi yamafutha 0.5g | 1% |
| I-Satatated Fat 0.1g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0.1g | |
| I-cholesterol 0mg | 0% |
| I-sodium 2mg | 0% |
| Potassium 496mg | 14% |
| Ama-carbohydrate 25.8g | 9% |
| I-Fiber Diet 0.5g | 2% |
| Ama-Sugars 20.8g | |
| Amaprotheni 1.7g | |
| I-Vitamin A 0% · I-Vitamin C 165% | |
| I-Calcium 0% · I-Iron 3% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ijusi le-Orange cishe yindlela enhle kakhulu ngoba inomsoco, kulula ukuthola futhi hhayi njengabiza njengamanzi amaningi angaphandle. Iphezulu ku-vitamin C, i-folate namaminerali. Eqinisweni, indebe eyodwa yejusi le-orange inikeza wonke amavithamini C owudinga usuku olulodwa. Kungani i-vitamin C ibaluleke kangaka? Kubalulekile emathangeni asebenzayo aqinile kanye nemithambo yegazi enempilo.
I-Vitamin C nayo iyadingeka ekusebenzeni okujwayelekile kwamasosha omzimba.
Ijusi le-Orange liphakeme kakhulu ne-potassium elisiza ukulwa nesimo sodium ukulawula ukucindezeleka kwegazi nokulinganisela komzimba. Kubuye kudingeke ukuze kusetshenziswe imisipha nemisipha. Ukuphuza ijusi le-orange nakho kukunika u-folate, i-vitamin e-B eyinkimbinkimbi enhle empilweni yenhliziyo, ukukhiqizwa kwamangqamuzana egazi, nokusiza ukuvimbela isici sokuzalwa esibizwa nge-spina bifida.
Ijusi le-Orange liwumthombo omuhle we-magnesium futhi uma ufuna, ungathenga ijusi le-orange eliqinisekiswe nge-calcium ukuze lenze okunomsoco nakakhulu.
Ijomegranate ijusi yisinye isinqumo esihle kakhulu ngoba sikhuphuka e-potassium, i-magnesium ne-vithamini B. Kukhona futhi umthombo omuhle we-calcium ne-antioxidants, kodwa uqukethe i-vitamin C. encane kakhulu. I-pomegranate juice nayo iphezulu kuma-antioxidants okuthiwa i-polyphenols engasiza ukugcina umfutho wegazi ophilile. Iqukethe amakholori ambalwa kunokulingana okulinganayo okusebenza ngejusi le-orange elinama-135 ngendebe ngayinye.
IJiraphu ye-grapefruit juice nayo inhle kakhulu ekudleni kwakho uma nje ukhetha ijusi elinganambitheki noshukela owengeziwe. Cishe i-vitamin C ephakeme njengejusi le-orange futhi inamaminerali amaningi futhi iyimithombo emihle ye-vitamin A. I-juice yamagilebhisi ama-white ayinayo i-vitamin A, ngakho-ke i-grapefruit e-pink iyona engcono kakhulu. Ikomishi lejusi lamagilebhisi linamakhilogremu angama-100.
Izinketho ezingakhethi
Izithelo ezimbi kunayo yonke izithelo zokuphuza izithelo ezifana ne-Sunny D ne-Capri Sun Fruit Punch. Lezi ziphuzo zingase zithi 'zenziwe ngejusi langempela lezithelo' kodwa ziqukethe kuphela ijusi elincane futhi ikakhulukazi amanzi kanye noshukela noma isiraphu yesinkwa. Ngenxa yalokho, abanalo ukudla okuningi.
Qinisekisa ukuthi ufunda amalebula okudla kanye nezinhlu zokudla bese ukhetha ijusi yesithelo se-100%.
Iziphuzo zelisi ezimanzi akuzona ukukhetha okuhle ngenxa yesizathu esifanayo, ikakhulukazi ushukela nge-flavoring encane nje yezithelo. I-Tang, i-Kool-Aid ne-Country Time lemonade iwela kulo mkhakha. Leziphuzo azikho umsoco ngaphandle kwama-kilojoule. Ukukhetha okuhlakaniphile ukuqala nge-intandokazi yakho ye-100% yamaphesenti esithelo futhi wengeze amanzi aphuzayo ukuze enze 'isiphuzo esiphuzo' sejusi.
Ukukhetha nokugcina izithelo zomuthi
Izithelo eziningi zezithelo zithengiswa ngamabhodlela noma emabhodini futhi kuzodingeka ziqandiswe emva kokuvulwa (ezinye zizodinga ukuba zifriji ngokushesha).
I-juice enefriji igxila ingagcinwa efrijini yakho izinyanga ezimbalwa uze ulungele ukwengeza amanzi nokusebenza.
Ungenza futhi ijusi lakho ngezithelo ezintsha ekhaya. Ama-juice omusha ahlotshiswe ngama-orange namagilebhisi ama-grapefruit kulula ukwenza nge-juicer ye-manual. Konke okudingeka ukwenze ukugeza izithelo zakho, ukuzenzele phezu kwe-countertop ngenkathi usebenzisa ukucindezela, bese usika izithelo ube nazo bese usebenzisa i-juicer. Uma une-blender esheshayo noma i-juicer kagesi ekhaya ungenza iningi lazo zonke izithelo zamanzi (futhi kunempilo eningi uma ushiya ifolishi emanzini).
Imibuzo
Ingabe i-juice ihlangene kahle njengejusi elilodwa?
Ziphumelele uma nje izithako kuphela ziyijusi. Kodwa-ke, ngezinye izikhathi amajusi abizayo afana ne-goji, açia noma ijomegranate ijusi ahlangene nomsila oshibhile njengamagilebhisi noma ijusi le-apula, ngakho-ke ungase ungatholi ukukhonza ngokugcwele kwejusi ethile oyifunayo.
Ingabe ukuphuza ijusi yezithelo kukwenza ube nesisindo?
Izithelo eziningi zezithelo ziphakeme ngamakholori ngakho uma uziphuza ngaphandle kokulandelela ikhalori yakho yansuku zonke ukuthi ungathatha isisindo. Lokhu akusho ukuthi i-juice yezithelo zamakolori azokwenza ube nesisindo esingaphezu kwamakorikhi avela kokunye ukudla. Kusho ukuthi uqeda amakholori amaningi kakhulu. Uma kungenjalo, ukusika isikhwama sesithelo kuze kube yilapho umuntu ekhonza ngosuku kungasiza, noma kungcono okwamanje, ukhethe izithelo ezintsha ezinomsoco kodwa ama-calories ambalwa kanye ne-fibre ngaphezulu.
Ingabe isiphuzo sesithelo esihle izingane?
Kuhle ukunikeza ijusi yezithelo ezinganeni ezingaphezu kwezinyanga eziyisithupha, kodwa kuphela indebe hhayi ibhodlela (ukusiza ukuvimbela izikhala zamazinyo). Izingane ezincane kufanele zibe nama-ounces ambalwa ngosuku.
> Imithombo:
> Asgary S, uJavanmard S, uZarfeshany A. "Imiphumela enempilo yamapomegranate." Ucwaningo oluphambili lwezolimo. 2014; 3 (1): 100.
> Izinkombandlela Zokudla kwabaseMelika 2015-2020 Edition 8th. 2015-2020 Izinkombandlela Zokudla.
> Hyson DA. "Ukubuyekezwa nokuhlaziywa okubalulekile kweZincwadi zeSayensi ezihlobene no-100% weJaji leZithelo kanye nempilo yabantu." Ukuthuthukiswa kokudla okunomsoco: I-International Review Journal. 2015; 6 (1): 37-51.
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. USDA Ukuhlanganiswa kokudla okwakhiwe.