Wedzera Hutano Hwako neJusi

Zvemukati

• Ongororo ye

Pamazuva mazhinji, unoita zvese zvaunogona kuti ushande michero yakawanda nemiriwo mukudya kwako: Iwe unowedzera ma berries kune oatmeal yako, unganidza sipinachi papizza yako, uye chinjana mafries ako nedivi saladhi. Kunyange iwe uchifanira kukorokotedzwa nekuda kwekuedza kwako, mukana uri iwe, kufanana nevanopfuura makumi manomwe kubva muzana yevanhu vakuru, hausi kurova chinangwa che USDA chezvipfumbamwe zvezvibereko zvezvibereko (ndiyo mana halfcup servings yemuchero uye mashanu hafu-kapu yemiriwo yemiriwo) zuva nezuva. . Ndipo panopinda muto. “Zvinogona kuomera vakadzi vakabatikana kuedza kuwana michero nemiriwo zvavanoda,” anodaro Kathy McManus, R.D., mutungamiriri wedhipatimendi rezvokudya zvinovaka muviri paBrigham and Women’s Hospital muBoston. "Kunwa maawa gumi nemaviri pazuva inogona kuve nzira iri nyore yekuwana maviri servings padyo nechinangwa chako chekugadzira."

Muto zvakare unokwanisa kusimudzira hutano hwako, sezvo zvinovaka muviri zvinowanzo kuwanikwa muzvinwiwa izvi zvakapihwa zvinhu zvese kubva mukuchengetedza cancer uye kudzivirira zvirwere zvine chekuita nezera. Ongororo ichangoburwa yakabudiswa muThe American Journal of Medicine yakagumisa kuti vanhu vanonwa katatu-pamwe pasvondo emuto wepamusoro mu polyphenols - antioxidants inowanikwa mupepuru yemazambiringa, magrapefruit, cranberry, uye muto weapuro- vaive ne76 muzana yengozi yakaderera yekuva neAlzheimer's. chirwere. Uyezve, mamwe majusi anotengwa muchitoro akanyanya kukwirisa mune zvimwe zvinovaka muviri kupfuura michero nemiriwo yavakabva (ona mabhokisi ari munyaya ino kuti anyatsotsanangura).

Iko kiyi, sekureva kwaMcManus, ndeyekugadzira muto kuti uve wekuwedzera pane kutsiva michero nemiriwo muzvidya zvako zvezuva nezuva. Kunyangwe izvi zvinwiwa zvinowanzo kuve zvakakwirira mushuga uye macalorie uye zvakadzika mufayibha kupfuura vamwe vazvo vese, tsvagiridzo inoratidza kuti mubatanidzwa wezviviri izvi unogona kuve unonyanya kubatsira kuhutano hwako hwese. The Harvard-based Nurses 'Health Study yakawana kuti vanhu vakuru vaidya zvakanyanya mumichero yakasimba uye yemvura-zvinenge zvisere pazuva-vaive ne30 muzana mukana wekuve nechirwere chemoyo kana sitiroko pane avo vakawana 1.5 kana mashoma. servings zuva nezuva. Uyezve, njodzi yavo yechero rudzi rwechirwere chisingaperi yaive 12 muzana yakaderera pane michero uye veggie skimpers '. Kuti usvinure huwandu hwezvakavaka muviri kubva kune yega sip, tevera rairo rehunyanzvi.

Mix It Up Girazi reOJ rinogona kuburitsa vhitamini C yese yaunoda pazuva, asi gadzira nzvimbo mufriji yako yemhando dzakasiyana kana musanganiswa wekunze uye iwe uchawana mubairo wakanaka kunyange. Imhaka yekuti kunwa huwandu hwejusi kunobatsira iwe kuwedzera mhando dzevitamin nemamineral auri kuwana. "Michero yega yega nemiriwo zvinogona kupa mwero wedziviriro kubva kuhurwere nechirwere chisingaperi," anodaro Janet Novotny, Ph.D., nyanzvi yezvefiziyori paUSDA's Beltsville Human Nutrition Research Center muMaryland. "Asi kuti uwane mabhenefiti makuru ekudzivirira, unofanirwa kusiyanisa mhando uye ruvara rwechigadzirwa chauri kutora." Mune ongororo yakaburitswa muThe Journal of Nutrition, vakadzi vakadya kubva mumapoka akawandisa emapoka ezve botanical (gumi nemasere emiti yekurima maringe ne5) vakawana chengetedzo yakanyanya kukuvara kweiyo oxidative, kana kuparara kwemasero nematukisi.

Chinja kubva pamuchero wemazambiringa machena uchienda pane yeruby tsvuku vhezheni (muchero wakasviba unganyanya kushanda pakucheka cholesterol), kana kuyedza musanganiswa neaçai, bheri reBrazilian rinopa antioxidant.

Dzidza iyo Lingo Zvimwe zvitoro zvakatenga muto "zvinwiwa," zvinodaidzwawo kuti "cocktaileti" kana "zvibhakera," zvine zvishoma semashanu muzana muto. Zvamuchawana: mvura, yakawanda yeshuga, uye yekunaka kwekugadzira. Tarisa iyo label kuti uone zvauri kuwana. “Chinwiwa chako chinofanira kuva 100 muzana muto wemichero, wakagadzirwa usina shuga yakawedzerwa kana kuti muto wechibage wefructose wakakwirira,” anodaro Felicia Stoler, RD, weHolmdel, New Jersey, nyanzvi yezvokudya. "Asi mamwe mavitamini, zvicherwa, uye faibha zvinogona kuva bhonasi ine hutano."

Namatira kune-Zvinwiwa Zviviri zvakanyanya Nepo chirwere-kurwisa mukana wejusi ungave wakakura, haifanire kuve kukokwa kuti urambe uchizadza girazi rako. "Mijusi yakawanda yemichero haingokwiri mumakori uye mashuga chaiwo - anosvika kumagiramu makumi matatu nemasere pagirazi regirazi - asi inotorawo nguva shoma yekudya kupfuura muchero wese," anodaro Stoler. Hapana kupenengura kana kucheka kunosanganisirwa, uye kusiyana nechikafu chakazara, simba riri muzvinwiwa haringaite zvakawanda kukuzadza iwe-izvo zvinogona kududzira uremu kana ukasangwarira.Imwe ongororo yakaburitswa muInternational Journal of Obesity yakawana kuti kana vanhu vakapihwa iyo yakasimba kana mvura vhezheni yezvimwe zvekudya (watermelon maringe newikisi muto, chizi maringe nemukaka, uye coconut nyama maringe nekokonati mukaka), avo vanonwa zvinwiwa zvakapedzwa kusvika 20 muzana mamwe makorikori mukati mezuva rose.

"Majusi mazhinji haana fiber, chinovaka chinobatsira kunonoka kupera kwedumbu rako," anodaro Stoler. "Uye kusiyana nemichero yakazara nemiriwo, izvo zvinotora nguva kuti zviputswe nemuviri, muto unofamba nehurongwa hwako nekukurumidza semvura." Kugadzira muto chikamu chewaistline-chinoshamwaridzana chekudya kwako, anokurudzira kudzikamisa kudya kwako kusapfuure mazana maviri emacalorie pazuva. Aya ndiwo maawa gumi nematanhatu emichero yakawanda (seapuro, orenji, uye grapefruit), anenge masendimita masere kusvika gumi nemaviri emamwe mashuga eshuga (senge mazambiringa uye pomegranate), uye maawa makumi maviri nemaviri emajusi emuriwo.

Usanetseke neJuice Kutsanya Iwe unogona kunge wakanzwa kuti kudya kwakanyanyisa uku - kusadya chero chinhu asi muto kwemazuva kana vhiki kumagumo- kunogona kukubatsira kutetepa pasi kana "kuchenesa" muviri wako chepfu dzinokuvadza, asi McManus anoyambira kuti usatenge mune iyo hype. "Hapana kana humbowo hwesainzi hunoratidza kuti kurarama nejusi kunobatsira kuburitsa marara kubva muchirongwa chako," anodaro. "Iwe unenge uchingoramba muviri wako chikafu chakakosha kubva mukudya zvausiri kudya, senge maonda mapuroteni, mafuta ane hutano, uye zviyo zvese."

Nekuti uri kuwana mashoma macalorie (kazhinji asingasviki chiuru pazuva), unogona kunzwa usimbe, dzungu, kana kutsamwa- tisingatauri vane nzara. Vamwe vanhu vanoto taura mweya wetsvina, mabhureki, uye kusangana kwechivi. Kunyangwe iwe uchikwanisa kutsungirira zvese izvo, iwe pamwe hauzove nekurasikirwa uremu kusingaperi. "Unogona kudonha mapaundi mashoma," anowedzera McManus "Asi vachadzoka kana watanga kudya chikafu chaicho zvakare."

Wana Nyowani Imwe yeanonyanya kushanda nzira yekudzora macalorie, kuwedzera akasiyana, uye kuwedzera kukosha kwekudya mugirazi rega rega kugadzira yako wega musanganiswa mutsva kumba. Imhaka yekuti iwe unokwanisa kusarudza nemaoko marudzi emichero nemavheji (ayo anogara aine mashoma macalorie) auri kushandisa. Uye kana nguva yekugadzirira yakubata iwe kubva kunonoka pane zvigadzirwa, juicing chaiyo inoita kuti iwe uteme makona: Zvinhu zvakawanda zvinogona kuburitswa zvakazara mujuicer yako (rind, makanda, uye zvese) kana kucheka kuita zvidimbu zvakakura kuti ukwane iyo yekudyira chubhu.

Kunyange paine marudzi matatu emajuicer- masticating, triturating, uye centrifugal- iyo yekupedzisira ndiyo iri nyore kushandisa uye inotengeka zvakanyanya. Kazhinji mutengo uri pakati pe $100 ne $200, "rudzi rwecentrifugal runoshanda nekutanga kugera kana kuchekerera goho, uye nekuripuruzira nepamusoro rpm [revolutions paminiti] kusundidzira pulp pachiratidziro," anodaro Cherie Calbom, munyori weJuicing. zvachose. "Paunenge uchitenga uchitenderedza, tsvaga modhi ine mazana matanhatu kusvika chiuru mawati emagetsi uye zvikamu zvinobviswa zvinogona kuenda mudhishi rekuwachira."

Unoda imwe nhungamiro? Mushure mekuisa akawanda akaburitsa madhizaini kuburikidza nepacace, aya matatu akawana mamaki epamusoro ekukurumidza, nyore kushandisa, uye nekukurumidza kuchenesa.

• Yakanakisa kukosha: Juiceman Junior Model JM400 ($ 70; paWal-Mart) Yakavakirwa kuti imhanye pamamhanyiro maviri, ino chrome-yakafukidzwa dhizaini yakaringana kuratidza pane yako pakaunda pakati pekushandisa.


• Kuchenesa kuri nyore: Breville Juice Fountain Compact ($100; brevilleusa .comIyi modhi yakarongedzwa inotora nzvimbo shoma yekumusoro pane mamwe majuicer kunze uko uye yakagadzirirwa neinobviswa, yekuwachira mbichana- zvikamu zvakachengeteka. Zvimwe zvekuwedzera sechivhariso- chiratidzo uye chivharo chinokatyamadza chinoita kuti ino inotora ive nenjere sezvo iri compact.


• Yakanakira mhuri huru: Jack LaLanne Power Juicer Pro ($150; powerjuicer.comNekuda kwesaizi yayo yekuyera uye hombe yekudyisa chubhu, uchaita zvishoma kutsemura usati wawedzera michero nemiriwo kune ino isina simbi inotora. Chinhu chinokanganisa chinokutendera kuti uchengetedze pulp-rich-pulp yekushandisa mumasobho, salsas, muffin, uye mamwe mabikirwo.

Edza neRoti yezvinosanganisa Unogona kuwedzera zvakasiyana-siyana zvekudya zvauri kuwana paunenge uchicheka huwandu hweshuga nekukandira kana muriwo mumwechete mumusanganiswa wako. & Quo; Tsvuku tsvuku uye yero mhiripiri zvakazara necarotenoid, nepo magaka achiwedzera potasium, "anodaro Calbom." Uye kana iwe uchinzwa kuda kuziva, sununguka kukanda mune mamwe masipinashi mashizha kana beet magirini, zvinova zviri zviviri zvakanaka simbi. ."

Mapeya, maapuro akasvibira, uye maabriji zvese zvine huwandu hwemvura, saka zvinotapira hwema hwechinwiwa chako usingatsvaki iwo macalorie zvemukati. Calbom inokurudzira kusuka michero yako uye miriwo usati waikanda mujuicer kubvisa chero tsvina, chakuvhuvhu, kana mishonga yekuuraya zvipuka pamusoro.

Ongororo ye