MIJUISI: ZVINOBATSIRA KANA KUVASHA?
Mito ichangobva kusvinwa yave imwe yezvokudya zvinofarirwa nevanhu vakawanda. Ivo vanonyanya kufarirwa nevanhu vanogara vakabatikana, asi chengetedza hutano hwavo - mushure mezvose, kugadzirira majusi hakutore nguva yakawanda (uye haufanirwe kuatsenga!), Uye kune zvinovaka muviri mukuumbwa.
Majuzi ave nemukurumbira zvekuti musika wepasi rose wemichero nemichero yemuriwo waifungidzirwa kuve wakakosha madhora 2016 bhiriyoni mu154 uye unofungidzirwa kuti ucharamba uchikura.
Asi ichokwadi here kuti muto une utano sezvataimbofunga?
Zvikafu zvakawanda zvine fructose (shuga inongoitika) haina kukuvadza kumuviri, kunze kwekuti kudya michero yakawanda kunogona kukanganisa macalorie ako ezuva nezuva. Izvi zvinodaro nekuti mafibisi (iwo ariwo faibha) ari mumichero akazara haana kukuvadzwa, uye shuga iri mumasero anoumbwa nemafibhi aya. Zvinotora nguva kuti chirongwa chekudya chiparadze maseru aya uye kutakura fructose muropa.
Asi muto wemichero inyaya yakasiyana.
Kukosha kweFire
"Patinojusa muchero, fiber zhinji inoparadzwa," anodaro Emma Alwyn, chipangamazano mukuru wesangano reDiabetes UK. Ndicho chikonzero fructose mujusi yemichero, kusiyana nemichero yose, inorondedzerwa se "shuga yekusununguka", kusanganisira uchi uye shuga yakawedzerwa kune zvokudya nevagadziri. Maererano nezvinokurudzirwa neWorld Health Organization, vanhu vakuru havafaniri kudya zvinopfuura 30 g shuga pazuva - iyi ndiyo chiyero chiri mu 150 ml yejusi yemichero.
Dambudziko nderokuti nekuparadzwa kwefiber, fructose yakasara mujusi inotorwa nemuviri nokukurumidza. Mukupindura kusimuka kwakamwe kamwe kwemazinga eshuga, pancreas inoburitsa insulin kuti iburutse kusvika padanho rakagadzikana. Nokufamba kwenguva, iyi michina inogona kupera, ichiwedzera njodzi yekuva nechirwere cheshuga 2.
Muna 2013, chidzidzo chakaitwa chakaongorora hutano hwehutano hwevanhu ve100 vakaunganidzwa pakati pe000 ne1986. Ichi chidzidzo chakawana kuti kushandiswa kwejusi yemichero kunobatanidza nehuwandu hwekuwedzera kwechirwere cheshuga 2009. Vatsvakurudzi vakagumisa kuti nokuti zvinwiwa zvinofamba kubva mudumbu zvichienda kumatumbo nekukurumidza kudarika zvokudya zvakasimba nguva dzose, jisi yemichero inokonzera kuchinja nokukurumidza uye kuoneka kweglucose uye insulin mazinga - kunyange zvazvo zvibereko zvavo zvehutano zvakafanana nezvibereko. .
Chimwe chidzidzo, umo vakadzi vanopfuura 70 vakatevera vanachiremba uye vakataura nezvekudya kwavo kwemakore 000, vakawanawo kushamwaridzana pakati pekudya kwejusi yemichero uye kukura kwechirwere cheshuga 18. Vatsvakurudzi vanotsanangura kuti chimwe chikonzero cheizvi chinogona kunge chiri kushayikwa kwezvikamu zvinowanikwa chete mumichero yose, yakadai sefiber.
Majusi emuriwo ane zvakawanda zvinovaka muviri uye shuga shoma pane muto wemichero, asi haanawo fiber yakakosha.
Zvidzidzo zvakawana kuti huwandu hwefiber huri muzvokudya zvezuva nezuva hunoderedza ngozi yehutano hwemwoyo, sitiroko, high blood pressure uye chirwere cheshuga, saka vanhu vakuru vanokurudzirwa kushandisa 30 g ye fiber pazuva.
Macalorie akawandisa
Pamusoro pekubatanidzwa nechirwere cheshuga cherudzi rwechipiri, zvidzidzo zvakawanda zvakaratidza kuti muto wemichero unokuvadza kana uchiwedzera macalorie akawandisa.
John Seanpiper, mubatsiri wepurofesa wezvekudya kwesayenzi paYunivhesiti yeToronto, akaongorora zvidzidzo zve155 kuti aone kuti kudya kwe-calorie yakawanda kune chii pamuviri nekuda kwekuvapo kweshuga mazviri. Akawana kukanganisa kwakashata pakutsanya kweshuga yeropa uye insulin mazinga mumamiriro ezvinhu apo kudya kwekudya kwakapfuura tsika yekoriori nekuda kweshuga, kusanganisira jisi yemichero. Nekudaro, apo kudya kwekoriori kwakaramba kuri mukati meyakajairwa, pakanga paine mabhenefiti ekudya michero yakazara uye kunyange muto wemichero. Sivenpiper akagumisa kuti yakakurudzirwa 150 ml yemuchero wemuchero pazuva (inova avhareji yekushandira) imari inonzwisisika.
“Zviri nani kudya muchero wakazara pane kunwa muto wemuchero, asi kana uchida kushandisa muto wacho sekuwedzera kumichero nemuriwo, haukuvadzi – asi kana ukanwa zvishoma,” anodaro Sivenpiper. .
Saka kunyange zvazvo muto wemichero uchizivikanwa kuti unowedzera dambudziko rekuita chirwere cheshuga, kuti inobata sei hutano hurefu hweavo vasina kuwandisa inotsvakurudzwa zvishoma.
Sezvo Heather Ferris, mubatsiri purofesa wemishonga paYunivhesiti yeVirginia, anoti, "Kune zvakawanda zvatisingazivi pamusoro pekuwedzera kweshuga muzvokudya, pasina kukonzera uremu, kunobatanidza nengozi yechirwere. Asi kwenguva yakareba sei uye kuti marwatata anogona kubata shuga sei zvinoenderana nechikamu chemajini. "
Asi zvakakosha kuyeuka kuti tinogara tichiita njodzi yekudya macalorie akawanda kupfuura atinoda patinonwa muto. Iwe unogona kunwa yakawanda yemuchero muto nekukurumidza uye usingatombozvicherechedze - asi ichakanganisa macalorie. Uye kuwedzera kwekoriori, zvakare, kuchaita kuti uremu huwedzere.
Muto une twist
Nekudaro, panogona kunge paine nzira yekuwedzera kukosha kwehutano hwejusi! Mune imwe ongororo gore rapfuura, masayendisiti akaongorora zvimiro zvejusi yakagadzirwa ne "nutrient extractor" blender iyo, kusiyana neyechinyakare juicers, inogadzira muto kubva mumichero yakazara, kusanganisira mbeu nematehwe. Vatsvakurudzi vakakwanisa kuona kuti kunwa muto uyu kwakakonzera kunyange kushoma kwekuwedzera kwemazinga eshuga yeropa pane kungodya muchero wose.
Sekureva kwaGail Rees, muongorori uye mudzidzisi mukuru mune zvinovaka muviri paYunivhesiti yePlymouth, mhedzisiro iyi ingangove ine chekuita nezviri mumhodzi yemuchero mujusi. Zvisinei, maererano naye, zvichibva pachidzidzo ichi, zvichiri kuoma kupa mazano akajeka.
"Chokwadi ndingabvumirana nezano rinozivikanwa re150 ml yemuchero wemuchero pazuva, asi kana ukaita muto ne blender yakadaro, inogona kukubatsira kuti shuga yako yeropa irambe yakagadzikana," anodaro.
Kunyange izvo zviri mumhodzi mujusi zvingave nemhedzisiro pakugaya, Ferris anoti hapazove neshanduko yakawanda mukuumbwa kwejusi. Kunwa muto wakadaro kunenge kuri nani pane yechinyakare muto, kunyangwe iwe uchiri kusakanganwa kuti zviri nyore kunwa yakawanda yejusi uye kupfuudza inodiwa nhamba yemakori.
Sekureva kwaRoger Clemens, purofesa wesainzi yemishonga paYunivhesiti yeSouthern California, kuti avandudze kukanganiswa kwejusi yemichero pahutano hwedu, zvakakosha kusarudza michero yakaibva, inochengeta zvimwe zvinhu zvinobatsira.
Izvo zvakakoshawo kufunga kuti zvakakosha kusarudza nzira dzakasiyana dzejuicing zvichienderana nemuchero. Semuenzaniso, mazhinji e phytonutrients mumazambiringa anowanikwa mumbeu, nepo mashoma anowanikwa mumapuru. Uye mazhinji emakomisheni anobatsira anowanikwa mumaranjisi anowanikwa muganda, risingashandiswe munzira dzechinyakare dzejuicing.
Iyo detox ngano
Chimwe chikonzero chekukurumbira kwemichero yemichero ndeyekuti iyo inonzi inobatsira kubvisa muchetura mumuviri.
Mukurapa, "detox" inoreva kubviswa kwezvinhu zvinokuvadza kubva mumuviri, zvinosanganisira zvinodhaka, doro, uye chepfu.
“Chokwadi chekuti kudya kwemuto kunobatsira kubvisa chepfu mumuviri manyepo. Tinodya zvinhu zuva nezuva, izvo zvinowanzova zvine chepfu, uye muviri wedu unoita basa guru rekubvisa uye kuparadza zvose zvatinodya,” anodaro Purofesa Clemens.
“Uyezve, dzimwe nguva uwandu hwezvinovaka muviri hunowanikwa muzvikamu zvemuchero, semuenzaniso, peel yeapuro. Kana paine ruzha, chinobviswa, uye semhedzisiro iwe unowana mvura inotapira ine seti madiki emavhitamu. Uyezve, haisiriyo nzira yakanakisa yekushandisa yakakurudzirwa "michero mishanu pazuva." Vanhu vanoedza kudya zvishanu zvemichero nemiriwo pazuva uye havazivi kuti izvi hazvisi zvevhitamini chete, asiwo nezvekuderedza huwandu hwemakhahydrates, mapuroteni nemafuta muzvokudya zvedu uye, zvechokwadi, pamusoro pekuwedzera chiyero chekudya. fiber, "anowedzera Ferris.
Saka nepo kunwa muto wemichero kuri nani pane kusadya muchero zvachose, pane zvimwe zvinogumira. Zvinonyanya kukosha kuyeuka kuti hazvikurudzirwi kushandisa zvinopfuura 150 ml yejusi pazuva, uye inofanirwawo kuve nechokwadi kuti kushandiswa kwayo hakubatsiri kune kuwandisa kwekoriori yezuva nezuva. Muto unogona kutipa mamwe mavhitamini, asi hatifanire kuiona semhinduro yakakwana uye inokurumidza.