Ijusi yeziqhamo yemihla ngemihla ikunceda ukuphucula impilo yakho

Umbutho wezeMpilo weHlabathi (i-WHO) ucebisa ukuba utye ubuncinci iziqhamo ezi-5 zeziqhamo, imifuno, okanye imifuno ngosuku. Okukhona kukho iintlobo ezahlukeneyo, kokukhona kungcono: oku kuqinisekisa iintlobo zezondlo kunye nokulwa nezifo ezininzi.

Kodwa akuyomfuneko ukubandakanya ezi servings kwifom yazo yendalo. Ukujujisa kukwayindlela entle yokubeka impilo yakho yesiqhelo, kunye nokuba yindlela entle nehlaziyayo yokugcina umzimba wakho unamanzi amaninzi.

Ukufumana zonke izondlo, nangona kunjalo, kubalulekile ukunika ukhetho kwiijusi ezenziwe ngeziqhamo (endaweni yempuphu) kunye nokuthintela ukusebenza, ukugcina imicu enegalelo ekusebenzeni kakuhle kwamathumbu kunye nokunika ukwanela okukhulu. 

Zeziphi iziqhamo oza kuzisebenzisa ukunciphisa umzimba?

Kulabo bafuna ukugcina okanye ukunciphisa umzimba, ingcebiso kukukhetha iziqhamo ezinomxholo osezantsi we-fructose kwaye, ke, ngeekhalori ezimbalwa, ezinjengelemoni, iziqhamo ezinomdla kunye neacerola.

Elinye inqaku elinomdla kukungasebenzisi iswekile emhlophe. Ukuba ufuna ukwenza i-sweeten, sebenzisa iinguqulelo ezisempilweni, ezinje nge-mascavo kunye ne-demerara, iswekile yekhokhonathi, okanye iiswiti zendalo. Apha, soloko ulandela umthetho 'omncinci ungaphezulu'; Sukuyisebenzisa gwenxa iswiti, nokuba yeyiphi na.

Ukungcamla incindi engenaswekile kusivumela ukuba siyiqonde ngcono incasa yesiqhamo kwaye ngokuthe ngcembe inceda ukubekeka inkalakahla iye kumanqanaba incasa amancinci nanciphileyo.

Uluhlu lweejusi ezinomdla kakhulu kwimpilo yakho

· Isiqhamo sothando

Ityebile kwi-flavonoids, le jusi ivuselela inkqubo ye-nervous system. Ikwanazo ne-antioxidants, ezisebenza ukulwa ukuguga kunye nokuhla kweseli, iivithamini B, isinyithi, isodiyam, iphosphorus, i-potassium kunye necalcium, ebalulekileyo ekuthinteleni i-osteoporosis.

· Ipanapula

Ijusi yelinanas ine-enzyme ebizwa ngokuba yi-bromelain enceda kwinkqubo yokwetyisa yeeproteni. Ngenxa yomxholo wamanzi aphezulu, inesiphumo sokuchama, kudityaniswe nenkqubo yokunciphisa. Ikwanayo ne-vitamin C, ekhuthaza ukhuseleko.

· Orenji

Iorenji ayityebanga ku-vitamin C kuphela, ebalulekileyo ekufunxeni isinyithi, kodwa ikwanayo ne-beta-cryptoxanthin, ene-anti-inflammatory action.

· Ipapaya

Inee-carotenoids ukuba umzimba uyakwazi ukuguqula ube yivitamin A. Inxulumene ne-hydration yolusu, inceda ukuyilwa kwe-melanin kunye nokuzikhusela kwimitha ye-ultraviolet, kunye nokuthatha inxaxheba ekusebenzeni kwamajoni omzimba.

Ivatala, iguava kunye neetumato

Ezi jusi zinomdla kwi-lycopene, i-carotenoid ejongene nombala obomvu kolu hlobo lokutya.

Bemi ngaphandle njengee-antioxidants kunye nokulawula amanqanaba e-cholesterol, izinto ezibalulekileyo ekunciphiseni umngcipheko wesifo sentliziyo kunye ne-atherosclerosis. Banazo izibonelelo ezinokubakho ukunciphisa umngcipheko wezinye iintlobo zomhlaza. "

· Iziqhamo ezibomvu

I-Strawberry, i-raspberry kunye nejusi ye-blackberry yimithombo ye-anthocyanins, i-flavonoid eneempawu zokulwa ne-antioxidant kwaye idlala indima ebalulekileyo ekukhuseleni i-DNA yeselula kwii-radicals zasimahla, ezibangela ukuba umzimba uguga.