Mangaki Amakhalori Akhona Kujusi? Umhlahlandlela Osebenzayo Wamakhalori Kujusi

Amakhalori ejusi: kungani izinombolo zihluka kakhulu

Amakhalori kujusi awancikile egameni lesithelo kuphela. Ijusi engu-100% engenawo ushukela owengeziwe isakwazi ukuhluka kakhulu ngoba ezinye izithelo zinoshukela omningi ngokwemvelo futhi zigxile kakhulu kuneminye. Ijusi lewolintshi, le-apula, lamagilebhisi, nelipomegranati lingabonakala “linempilo,” kodwa inani lamakhalori ephehlweni elilodwa alifani.

Usayizi wokuphakelwa ubaluleke njengokuthi yiluphi uhlobo lwejusi. Ingilazi encane engu-4-ounce ingaba cishe namakhalori angama-50 kuya kwangama-70, kanti ibhodlela eliphelele elingu-12-ounce lingakhuphuka kalula lidlule kwangama-150 kuya kwangama-200 amakhalori. Leli gebe liyisizathu esenza abantu abaningi bangaboni kahle inani lejusi uma belandelela ukwehlisa isisindo noma ukudla kwansuku zonke. Uma ufuna ukubona kabanzi ngokukhetha iziphuzo, kuyasiza ukuqhathanisa ijusi nezinto ezifana neziphuzo ezinamakhalori aphansi nokuthi ufunda kanjani amalebula okudla.

Amakhalori kumajusi ezithelo adumile: ukuqhathanisa okusheshayo

Nansi isithombe esisebenzayo samakhalori ajwayelekile ekuphakelweni okungu-8-ounce kumajusi avamile:

• Ijusi lewolintshi: cishe ama-calorie ayi-110
• Ijusi le-apula: cishe ama-calorie ayi-114
• Ijusi lamagilebhisi: cishe ama-calorie ayi-150
• Ijusi le-cranberry cocktail: cishe ama-calorie ayi-120 kuya kwangama-140
• Ijusi lepomegranati: cishe ama-calorie ayi-130 kuya kwangama-160
• Ijusi likaphayinaphu: cishe ama-calorie ayi-130
• Ijusi le-grapefruit: cishe ama-calorie ayi-95

Umehluko mkhulu kunalokho abantu abaningi abakulindele. Ijusi le-grapefruit livame ukuba phansi, kanti ijusi lamagilebhisi nelipomegranati livame ukuba namakhalori amaningi. Uma uthela ama-ounces angu-12 esikhundleni sika-8, mane uphindaphinde inombolo ngo-1.5. Lokho kusho ukuthi ingilazi engu-12-ounce yejusi ye-apula ingaba cishe nama-calorie ayi-170, kanti ijusi lamagilebhisi lingasondela kuma-calorie ayi-225. Kumuntu ozama ukugcina ukushoda kwamakhalori, lokho kungaba umehluko phakathi kwesidlo esincane nesiphuzo esilinganayo nesidlo esengeziwe phakathi nesonto.

Okulethwa amakhalori: ushukela, ama-carbs, nama-micronutrients

Amakhalori kujusi avame ukuvela cishe ngokuphelele kuma-carbohydrate, ikakhulukazi ushukela wemvelo. Ukuphakelwa okungu-8-ounce kwejusi lewolintshi kuvame ukuba nama-carbs angaba ngu-26 grams, kanti ijusi le-apula lingaba cishe ama-28 kuya kwangama-30 grams. Ijusi lamagilebhisi lingakhuphuka lifinyelele kuma-36 grams noma ngaphezulu ephehlweni elilodwa. Yingakho ijusi ingakhuphula ushukela wegazi ngokushesha, ikakhulukazi uma iphuziwe ingenawo amaprotheni, ifayibha, noma amafutha okunciphisa ijubane lokugaya.

Nokho, ijusi ayinawo umsoco ongenalutho. Amajuzi amaningi anikela nge-vitamin C, i-potassium, i-folate, nama-antioxidants. Ijusi lewolintshi liyaziwa kakhulu njengomthombo we-vitamin C, kanti ijusi lepomegranati linikeza ama-polyphenols. Okubi ukuthi ukucindezelwa kwezithelo kususa iningi lefayibha etholakala esithelweni esiphelele, okungenye yezinzuzo ezinkulu zokudla isithelo kunokuliphuza. Uma uqhathanisa izinketho zokugcwala kanye nokulawula isisindo, isithelo esiphelele uma siqhathaniswa nejusi singesinye seziqhathaniso ezibaluleke kakhulu zokudla okufanele uziqonde.

Ijusi, ukwehlisa isisindo, nokulamba: kungani amakhalori oketshezi ekhohlisa

Amakhalori oketshezi kulula ukuwanganaki ngoba awanikeli ukusutha okufanayo nokuhlafuna ukudla. Ingilazi yejusi ene-150 calories ingajabulisa ukunambitheka kwakho imizuzu emihlanu, kodwa ngokuvamile ayikugcini ugcwele ngendlela isidlo esingu-150 calories esinjengeGreek yogurt noma i-apula elinebhotela lamakinati elingakugcina ugcwele. Lokho kubalulekile uma uzama ukwehlisa isisindo noma ukugcina amandla akho engaguquki.

Isibonelo esilula sempilo yangempela: uma uphuza ingilazi eyodwa yejusi engu-8-ounce njalo ekuseni enama-110 calories, lokho kuhlanganisa ama-calorie angama-770 ngesonto. Uma uyishintsha ngamanzi, amanzi anegesi, noma itiye elingenashukela, ungakwazi “ukonga” amakhalori anele ukunika indawo isidlo sasemini noma sakusihlwa esigcwele kakhulu. Kubantu abasebenzayo, ijusi isengangena, kodwa kungcono ibhekwe njengomthombo wamacarbohydrate ohleliwe kunokuba kube yisiphuzo esizenzakalelayo.

Izindlela ezinhle zokufaka ijusi ekudleni okunempilo

Akudingeki uvinjwe ijusi ukuze udle kahle. Okubalulekile ukukhetha ingxenye efanele futhi uyihlanganise ngobuhlakani. Ukuphakelwa okuncane okungu-4 kuya ku-6 ounces kunganele ukujabulela ukunambitheka nezinzuzo zokudla ngaphandle kokwenza ijusi ibe umkhuba onamakhalori amaningi. Uma ufuna ukugcina amakhalori ephansi, ungayixuba nejusi ngamanzi noma amanzi anegesi ukuze uthole isiphuzo esilula kodwa esisazwakala sisha.

Izindlela ezimbalwa zokusebenzisa ijusi ngobuhlakani:

• Khetha ijusi engu-100% kunemixube yejusi lapho kungenzeka
• Hlala ku-4 kuya ku-8 ounces ekuphakelweni ngakunye
• Hlanganisa ijusi nokudla okunamaprotheni amaningi, njengamaqanda noma iyogathi
• Sebenzisa ijusi eduze nesikhathi sokuzivocavoca uma udinga ama-carbs asheshayo
• Hlola ilebula ukuze ubone ushukela owengeziwe kanye “neziphuzo zejusi” eziningi kakhulu zimanzi anoshukela

Le ndlela isebenza kahle kakhulu kubantu abalandelela ama-macros. Ngokwesibonelo, ijusi lewolintshi elingu-8-ounce elinama-carbs angaba ngu-26 grams lingangena kahle ohlelweni lwasekuseni olufaka amaqanda ne-oatmeal. Kodwa uma ukudla kwakho sekuvele kunama-carbs amaningi, ijusi ingakhuphula inani ngokushesha kunalokho obekulindelekile.

Indlela ijusi eqhathaniswa ngayo nama-smoothie, i-soda, nesithelo esiphelele

Ijusi ivame ukuqhathaniswa nezinye iziphuzo, kodwa umehluko ubalulekile. I-soda ivame ukuba namakhalori afanayo noma aphezulu kunejusi, kodwa cishe ingenawo nhlobo umsoco obalulekile. I-soda evamile engu-12-ounce inganikeza kalula ama-calorie ayi-140 kuya kwangama-170, cishe wonke evela kushukela owengeziwe. Ijusi ingaba nemisoco eminingi, kodwa inani layo lamakhalori lisasabalulekile uma uzama ukwehlisa isisindo.

Ama-smoothie angaba agcwalisa kakhulu kunejusi ngoba avame ukugcina ifayibha, ikakhulukazi uma enziwe ngesithelo esiphelele, imbewu, noma imifino. Kodwa ama-smoothie nawo angaba yibhomu lamakhalori uma kufakwe ibhotela lamakinati, iyogathi enoshukela, uju, noma izithelo eziningi kakhulu. Isithelo esiphelele sisalokhu siyisinqumo esihle kakhulu sokusutha ngoba ifayibha ibambezela ukugaya futhi isiza ukulawula indlala. Uma wakha indlela ehlakaniphile yokuphuza, lokhu kukhumbule: ijusi ivame ukuba ngcono kune-soda, kodwa isithelo esiphelele ngokuvamile singcono kunejusi.

Indlela ehlakaniphile yokubala amakhalori ejusi ngaphandle kokudideka

Uma ulandelela amakhalori kujusi, ukunemba kuvela emikhubeni emibili: funda usayizi wokuphakelwa futhi uhlole ukuthi ilebula ithi ijusi engu-100%, ingxube yejusi, noma i-juice cocktail. Ibhodlela lingase libhale ama-calorie ayi-110 ku-8 ounces, kodwa uma ibhodlela line-16 ounces, empeleni uphuza ama-calorie ayi-220. Lelo phutha livamile futhi kulula ukulenza uma uthela ngqo ebhodleleni.

Uma usebenzisa ukulandelela amakhalori ukuze wehlise isisindo, cabanga ngamaphethini esonto lonke kunokugxila esiphuzweni esisodwa. Ingilazi eyodwa yejusi ngezikhathi ezithile akuyona inkinga. Inkinga iba khona lapho ijusi iba isengezo esizenzakalelayo ekuseni, emini, nangemva kokuzivocavoca. Ukushintsha ngisho okukodwa okungu-8-ounce ngosuku ngamanzi noma isiphuzo esinamafutha aphansi kungadala umehluko obonakalayo ngokuhamba kwesikhathi, ngaphandle kokuzizwa unqanyuliwe. Ukuze uthole amanye amasu okudla nokuphuza, bheka izidlo ezinamaprotheni amaningi kanye nezisekelo zokushoda kwamakhalori.

Frequently Asked Questions

Mangaki amakhalori akhona ku-8 ounces yejusi?

Ukuphakelwa okuningi okungu-8-ounce kwejusi yezithelo engu-100% kusebangeni lama-calorie angaba ngu-95 kuya kwangama-160, kuye ngesithelo. Ijusi le-grapefruit livame ukuba phansi, kanti ijusi lamagilebhisi nelipomegranati livame ukuba phezulu.

Ingabe ijusi inempilo uma ingenawo ushukela owengeziwe?

Ijusi engu-100% inganikeza amavithamini nama-antioxidants, kodwa isenoshukela wemvelo futhi inefayibha encane kakhulu. Ingaba yingxenye yokudla okunempilo, kodwa usayizi wokuphakelwa ubalulekile.

Ingabe ijusi ingcono kune-soda uma ngizama ukwehlisa isisindo?

Imvamisa yebo, ngoba ijusi inikeza umsoco omningi. Kodwa ngokombono wamakhalori, kokubili kungakhuphuka ngokushesha, ngakho ijusi kusafanele ilinganiselwe uma uzama ukwehlisa isisindo.

Ngingayiphuza ijusi nsuku zonke?

Yebo, uma ihambisana nezinhloso zakho zamakhalori nama-carbs. Ukuphakelwa okuncane, okufana no-4 kuya ku-6 ounces, kulula ukukuphatha kunengilazi enkulu noma ibhodlela eligcwele.

Iyiphi ijusi yezithelo enamakhalori aphansi kakhulu?

Phakathi kwezinketho ezivamile, ijusi le-grapefruit livame ukuba ngenye yezinketho ezinamamakhalori aphansi, ngokuvamile cishe ama-90 kuya kwangu-100 calories ku-8 ounces, nakuba amanani aqondile ehluka ngomkhiqizo.

Ufuna indlela elula yokulandelela ijusi nokudla? Sebenzisa i-Cal AI ukuthatha isithombe sokudla kwakho, ubale amakhalori ngokushesha, ubone amaprotheni, ama-carbs, namafutha, uhlaziye ukudla nge-AI, futhi ulandelele imigomo yakho yokudla kalula.