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Malalanje ndi amodzi mwa zipatso zotchuka kwambiri padziko lapansi ndipo amakhala pakati pa zipatso za pomelo ndi mandarin. Malo osungira zakudya ndi zinthu zina zosiyanasiyana zopindulitsa, malalanje atha kukupindulitsani m'njira zambiri [1] .
Kutchuka kwambiri kwa malalanje kumatha kuchitika chifukwa cha kukoma kwachilengedwe komanso kusinthasintha, kuzipanga kukhala chosakaniza cha timadziti, kupanikizana, pickles, magawo a lalanje, zophika-mwachangu komanso zodzoladzola [ziwiri] .
Zipatso izi zimakhala ndi michere yambiri, vitamini C, thiamine, folate, ndi antioxidants, zipatsozi ndizofunikira kwambiri pachakudya cha tsiku ndi tsiku [3] . Ubwino wathanzi la malalanje ndi zambiri monga kuwongolera kuthamanga kwa magazi, kuthetsa kudzimbidwa , kuteteza dongosolo lamtima ndi mtima, kulimbikitsa chitetezo chamthupi, kukonza thanzi la mafupa ndi thanzi m'kamwa, ndikuyeretsa magazi pakati pa ambiri [4] .
Monga ambiri a ife tikudziwa bwino zaumoyo wa malalanje ndipo makamaka chifukwa malalanje anafufuzidwa mopitirira muyeso kulumikizana ndi phindu lake laumoyo, tiyeni titembenukire pang'ono ndikuwunika phindu lomwe lingakhalepo ndi madzi a lalanje, mosamala kwambiri funso - 'ndi madzi a lalanje abwino kudzimbidwa? '
Zipatso Zonse Ndi Msuzi Wazipatso: Kodi Njira Yabwino Ndi Iti?
Tisanayang'ane gawo lomwe madzi a lalanje amatenga pakudzimbidwa, tiyeni tiwone limodzi la mafunso omwe amafunsidwa kwambiri: Kodi pali kusiyana kotani pakati pa kudya zipatso ndi kumwa msuzi wa zipatso? Tidzakhala tikufufuza timadziti ta zipatso zenizeni zopangidwa kuchokera ku zipatso zatsopano osati zomwe mwadzaza ku supermarket.
Madzi atsopano ochokera ku zipatso amathandiza kudyetsa thupi lanu ndi mavitamini, mchere, ma antioxidants ndi michere ina yomwe imapezeka mu chipatso chonse chomwe chimatha kutengeka mosavuta ndi thupi lanu [5] . Komabe, zipatso za juicing zimatha kuchepetsa ulusi womwe zamkati ndi khungu zimatulutsa, zomwe zimathandizira kupewetsa chimbudzi, kuwongolera shuga wamagazi, komanso kutsitsa cholesterol [6] . Kuphatikiza pa izi, kudya zipatso zathunthu kumakupatsani thanzi lokwanira kwa nthawi yayitali, makamaka ngati mukuyang'ana kuti muchepetse thupi.
Monga lingaliro lomaliza, pamtengo wabwino zipatso zonse ndi msuzi wazipatso ndizofanana, kupatula kuti mumisuzi yazakudya zimasulidwa. Komabe, ngati mukuyenera kusankha pakati pa zipatso ndi misuzi yamalonda yopangidwa ndi misa, sankhani chipatsocho. Madzi odzaza amakhala ndi zinthu zambiri zoteteza (monga shuga) zomwe sizabwino pathanzi lanu [7] .
Madzimadzi azipatso atha kukhala othandiza paumoyo wanu. Koma anthu omwe ali ndi matenda ashuga ayenera kupewa timadziti ta zipatso chifukwa chosowa michere komanso shuga wambiri yemwe angayambitse shuga wamagazi [8] .
Zakudya zopangidwa ndi malalanje ndi madzi ndizofanana pomwe zonsezi zimakhala ndi vitamini C komanso folate [9] .
Kodi Zipatso Zamadzimadzi Ndizabwino Kudzimbidwa?
Madzi onse azipatso ndi ndiwo zamasamba amakhala ndi madzi ndi michere, ndipo enanso amakhala ndi ulusi. Kudzimbidwa kumachitika munthu akamakhala ndi matumbo ochepera atatu pa sabata, pomwe chopondapo chomwe chimayenera kutulutsidwa mthupi chimakhalabe m'mimba ndikulimba pakapita nthawi, kuchititsa kuvuta ndi kupweteka pakadutsa [10] .
Zizindikiro za kudzimbidwa ndi izi [khumi ndi chimodzi] :
- Kusuntha kwamatumbo pafupipafupi
- Zolimba kapena zopindika
- Kusunthika kukhala ndi mayendedwe amatumbo
- Kumva ngati kuti sungakwanitse kutulutsa matumbo anu
Nthawi zambiri kudzimbidwa, makamaka nthawi zina, kusintha zakudya ndi kusintha kwa moyo kumakhala kothandiza kwambiri [12] . Kumwa mankhwala a laxatives kungatsatiridwe ngati njira yothetsera mavuto kwakanthawi chifukwa kumwa kwa mankhwala kwa nthawi yayitali kumatha kubweretsa kusowa kwa madzi m'thupi ndipo nthawi zina, kumwerekera [13] .
Kumwa mitundu ina ya timadziti ta zipatso kungathandize kuchepetsa kudzimbidwa mwa anthu ena. Timadziti timeneti, tomwe timapangidwa kuchokera ku zipatso ndi ndiwo zamasamba zatsopano timakhala ndi michere komanso sorbitol, zonse zomwe zimathandiza kuyendetsa matumbo [14] . Komanso, madzi ochulukirapo amathanso kufewetsa chopondapo chokhazikika posungitsa thupi [khumi ndi zisanu] .
Madzi azipatso mwatsopano mwachilengedwe amakhala athanzi ndipo amatha kuchita zodabwitsa, makamaka nthawi yachilimwe. Ena mwa timadziti tamchere tothandiza kwambiri tothandiza kuchepetsa kudzimbidwa ndi madzi a mosambi, madzi a chinanazi, madzi a mavwende, mandimu , madzi a lalanje, msuzi wa apulo ndi nkhaka madzi [16] .
Ndipo lero, tiona momwe msuzi wa lalanje ungathandizire kuchepetsa kudzimbidwa.
Kodi Msuzi Wa Orange Ndiwabwino Podzimbidwa?
Monga tonse tikudziwa, msuzi wa lalanje ndiye kutulutsa kwamadzi zipatso za lalanje. Msuzi wamalalanje wamalonda omwe amapezeka m'masitolo akuluakulu amakhala ndi nthawi yayitali - zomwe sizitanthauza kuti ndi zabwino. Timadziti ta zipatso tokhala ndi mashelufu aatali timapangidwa popaka madziwo ndikuchotsa mpweya, womwe umachotsa kukoma kwake (ndikupangitsa kuti pakhale kukoma kwa zinthu) [17] .
Pofufuza zabwino zonse za madzi a lalanje, ali ndi vitamini C wambiri, komanso shuga wambiri yemwe amafanana ndi zakumwa zozizilitsa kukhosi [18] .
Nazi zina mwazabwino zakumwa madzi a lalanje mochuluka [19] [makumi awiri] :
- Madzi a lalanje amakhala ndi ma antioxidants ambiri ndipo potero amatha kuteteza pazovuta, monga matenda amtima, khansa, ndi matenda ashuga [makumi awiri ndi mphambu imodzi] .
- Madzi a lalanje amatha kuteteza miyala ya impso chifukwa imatha kuwonjezera pH ya mkodzo, ndikupangitsa kuti ikhale yamchere kwambiri [22] .
- Madzi a lalanje awonetseranso kuti amachulukitsa mafuta abwino a HDL cholesterol motero, amasintha thanzi la mtima.
- Madzi a lalanje ali ndi zotsutsana ndi zotupa.
Popanga madzi atsopano a lalanje, amalangizidwa KUTI musatulutse ulusi ndi zamkati mwa chipatso chifukwa ndi pomwe zina mwazinthu zopindulitsa kwambiri zakumwa. Chifukwa chake, msuzi wa lalanje wokhala ndi zamkati umathandiza bwanji kudzimbidwa, tiyeni tiwone?
Madzi Aalanje A Kudzimbidwa
- CHIKWANGWANI amalimbikitsa matumbo kayendedwe : Chimodzi mwa zifukwa zazikulu za kudzimbidwa ndi kusowa kwa michere m'zakudya [2. 3] . Kudya kosakwanira mu fiber kumatha kuyambitsa mavuto amkati ndi dongosolo lanu lakugaya chakudya ndikuchulukitsa kudzimbidwa [24] . Kumwa madzi a lalanje ndi zamkati kumatha kukupatsani chofunikira ndikulimbitsa matumbo anu, ndikuchepetsa ntchito yotaya zinyalala tsiku lililonse.
- Kupititsa patsogolo kuyenda kwa peristaltic : Gulu loyenda mozungulira lomwe limatchedwanso kuti Peristalsis limatanthawuza za kupindika ndi kupumula kwa chakudya m'mero ndi chitoliro cha chakudya pomwe chakudya chimakakamizidwa kutsikira kumimba [25] . Kuyenda mozungulira ndikofunikira pakuyendetsa chakudya m'mimba ndikumatumiza kumunsi kwa anus. Madzi a lalanje amathandizira kupititsa patsogolo zochitika zapakhomo, motero amachotsa zonyansa m'thupi ndikuchotsa kudzimbidwa [26] .
- Amachita ngati mankhwala ofewetsa tuvi tolimba : Kafukufuku wanena kuti timadziti ta lalanje timakhala ndi mavitamini C ambiri ochepetsa chopondapo komanso naringenin, flavonoid yomwe imagwira ntchito ngati mankhwala ofewetsa tuvi tolimba [27] .
Chifukwa chake, pomaliza, zili bwino kunena kuti madzi a lalanje NDI PULP ndiabwino kuthetsa kudzimbidwa [28] . Tsopano, tiyeni tiwone zosakaniza zopatsa thanzi komanso zosangalatsa zomwe zingathandize kuchepetsa kudzimbidwa.
1. Madzi a lalanje ndi msuzi wodulira kudzimbidwa
Zosakaniza
- ½ chikho kudulira madzi
- ½ chikho cha lalanje (ndi zamkati)
Mayendedwe
- Tengani galasi, kutsanulira timadziti palimodzi.
- Sakanizani bwino ndikumwa.
Zindikirani : Ngati ndi kotheka, mutha kumwa madzi osakaniza pambuyo patatha maola ochepa
2. Madzi a lalanje ndi aloe vera kudzimbidwa
Zosakaniza
- Supuni 2 aloe vera gel
- 1 chikho cha madzi a lalanje (ndi zamkati)
Mayendedwe
- Tengani tsamba la aloe vera ndikuchotsa gel osakaniza mwatsopano pa tsamba pogwiritsa ntchito supuni.
- Sakanizani izi ndi madzi a lalanje ndikumwa.
Zindikirani : Bwerezani izi pambuyo pa maola 4-5 ngati palibe mpumulo.
3. Madzi a lalanje okhala ndi mafuta a kudzimbidwa
Zosakaniza
- 1 galasi madzi a lalanje (ndi zamkati)
- Supuni 1 mafuta
Mayendedwe
- Onjezerani mafuta mu galasi ndi madzi a lalanje.
- Sakanizani bwino ndikumwa kuti mupumule.
Zindikirani : Muthanso kugwiritsa ntchito mafuta a castor kapena mafuta a fulakesi m'malo mwa mafuta.
Kodi Ndiyenera Kumwa Msuzi Wamalalanje Wochuluka Motani Podzimbidwa?
Ngati mwasankha kuyesa kumwa madzi a lalanje kuti muchepetse kudzimbidwa, kumbukirani kuti pang'ono pokha ndiye zomwe mungafune. Malinga ndi malangizo a CDC, akuluakulu amatha kumwa theka la kapu yathunthu ya madzi, kamodzi patsiku, makamaka m'mawa [29] .
Anthu omwe amatha kulekerera timadzi tating'onoting'ono atha kuwonjezera madzi omwe amawamwa mopitirira muyeso mpaka 1-2 patsiku. Kuwonjezeka kwakung'ono ndikuti kuwonjezeka kwadzidzidzi kwa fiber kumatha kuyambitsa vuto la kugaya m'mimba, kutsegula m'mimba komanso ngakhale kudzimbidwa [30] .
Ngati simungathe kupanga zina kunyumba, onetsetsani kuti mumagula timadziti ta zipatso 100% osati omwe ali ndi zotetezera zowonjezera.
Kodi Madzi A lalanje Amakhala Ndi Zotsatira Zoyipa?
Monga chakudya china chilichonse, madzi a lalanje sakhala opanda zovuta zina. Awa ndi kuchepa kwa madzi a lalanje, chifukwa chake kumbukirani kuti nthawi zonse mumamwa pang'ono [31] [32] .
- Ili ndi ma calories ambiri
- Itha kukweza magazi m'magazi (kupitirira muyeso)
- Osakhala otetezeka kwa anthu ashuga
- Anthu omwe ali ndi kutsekula m'mimba ayenera kupewa madzi a lalanje chifukwa mitundu yosiyanasiyana ya shuga imatha kukulitsa kutsegula m'mimba komanso kupweteka m'mimba
Pamapeto pake…
Zomwe zatengedwa munkhaniyi ndikuti, ngati mukufuna kudzimbidwa kutulutsa katundu wa madzi a lalanje, imwani ndi zamkati kuti fiber isatayike. Kupatula kumwa zakumwa zatsopano, anthu amatha kupeza mpumulo pakudzimbidwa posintha kadyedwe kosiyanasiyana ndi moyo wawo.
Zakudya zamafuta ambiri komanso zakudya zopanda chakudya zimathandizanso kuchepetsa kudzimbidwa. Ngati kudzimbidwa kukupitilira kwa nthawi yayitali, pitani kuchipatala nthawi yomweyo chifukwa chitha kukhala chisonyezo cha matenda ena.
Mafunso Ofunsidwa Kawirikawiri
Q. Kodi msuzi wa lalanje ungayambitse kudzimbidwa?
KU: Ayi.
Q. Madzi ati omwe ndi abwino kudzimbidwa?
KU: Kupatula madzi a lalanje, prune, apulo ndi madzi a peyala ndi othandiza kwambiri pochiza kudzimbidwa.
Q. Chifukwa chiyani madzi a lalanje amandipatsa m'mimba?
KU: Kwa anthu ena, madzi a lalanje amatha kuyambitsa kutsekula m'mimba popeza amakhala ndi mitundu yosiyanasiyana ya shuga monga sucrose, glucose, fructose, ndi sorbitol. Mwa anthu omwe ali ndi vuto lotsekula m'mimba, msuzi wazipatso amatha kukulitsa ndikupweteka m'mimba.
Q. Kodi msuzi wa lalanje ungakupwetekeni m'mimba?
KU: Nthawi zambiri, timadziti ta zipatso timakhala tathanzi koma kwa anthu ena, timatha kukhumudwitsa m'mimba. Anthu, omwe amatchedwa kuti 'fructose malabsorbers' atha kukhala osatheka kumwa madzi a lalanje chifukwa chazovuta zomwe angakhudze m'matumbo awo - ndiye kuti thupi lawo limavutika kukonza shuga wachilengedwe mumadziwo.
Q. Kodi mungamwe madzi a lalanje owonjezera?
KU: Kudyetsa chakudya china chilichonse kumatha kukhala ndi zotsatira zoyipa pa thanzi ndi madzi a lalanje ndizosiyana ndi izi. Kumwa mopitirira muyeso kungayambitse mavuto, kuphatikizapo chiopsezo chowonjezeka cha kunenepa kwambiri, kuwola kwa mano, kutsegula m'mimba, ndi mavuto ena am'mimba, monga mpweya wambiri komanso kusokonezeka m'mimba.
Q. Kodi Msuzi Wamalalanje Ndiwabwino pa chimfine?
KU: Madzi a lalanje ndi gwero labwino la vitamini C, lomwe kafukufuku wina akuti lingathandize kuchepetsa nthawi ya chimfine ndi chimfine.
Q. Kodi chimachitika ndi chiyani ndikamamwa madzi a lalanje tsiku lililonse?
KU: Monga tafotokozera pamwambapa, kumwa ½-1 chikho cha madzi a lalanje patsiku kumatha kukhala kowonjezerapo koma kumwa mopitirira muyeso kumatha kuvulaza enamel ndikumatha.
Q. Chifukwa chiyani madzi a lalanje ndi oyipa?
KU: Kuphatikiza pa kuchuluka kwaumoyo womwe madzi amapatsa, madzi a lalanje amakhalanso ndi zopatsa mphamvu zambiri komanso shuga zomwe zimathandizira kunenepa komanso shuga wambiri wamagazi. Imwani moyenera ndipo musankhe msuzi watsopano kapena 100% ya madzi a lalanje.
Q. Kodi msuzi wa lalanje ungakupangitseni kumva kudwala?
KU: Nthawi zambiri, ayi. M'malo mwake, zitha kuthandiza kuchepetsa kunyoza.
Q. Kodi Madzi a Orange ndi ovuta kupukusa?
KU: Ayi. Madzi a lalanje ndi gwero losavuta la chakudya. Kwa anthu omwe ali ndi vuto lakumbuyo, kapu yaying'ono yamadzi a lalanje wokhala ndi chakudya chamagulu akhoza kukhala chowonjezera chabwino.
Q. Kodi muyenera kumwa madzi a lalanje angati patsiku?
KU. Akatswiri amalangiza ½ mpaka 1 chikho cha 100% ya madzi azipatso patsiku kwa akulu ndi ana okalamba, ndi ½ chikho cha ana ang'onoang'ono tsiku lililonse.
Q. Ndiyenera kumwa msuzi wa lalanje liti?
KU: Nthawi zonse ndibwino kuti musamwe pamimba yopanda kanthu.
Q. Kodi Msuzi wa Orange wonenepa?
KU: Ngakhale ndichisankho chabwino chakumwa chakumwa zipatso, madzi a lalanje amakhalanso ndi zopatsa mphamvu zambiri komanso shuga, motero ndibwino kumadya pang'ono.
Q. Kodi kumwa kwambiri madzi a lalanje kumatha kuyambitsa matenda amkodzo?
KU: Sizingayambitse koma zitha kuzipweteketsa chifukwa asidi ambiri mthupi lanu amatha kukwiyitsa chikhodzodzo.
Karthika ThirugnanamAmankhwala Achipatala ndi DietitianMS, RDN (USA) Dziwani zambiri
