Uju luwuketshezi olunamanzi olwenziwa izinyosi ngompe lwezitshalo. Ithandwa emhlabeni jikelele ngenxa yobumnandi bayo nokujula kokunambitheka kwayo, isetshenziswa ekudleni okuningi nasekuphekeni.
Iphunga, umbala nokunambitheka koju kuyahlukahluka kuye ngokuthi hlobo luni lwezimbali ezenziwe ngalo, yingakho kunezinhlobonhlobo eziningi ezitholakalayo. Uju lunenani lezinzuzo zezempilo ezingaba khona futhi ludlala indima emakhambi amaningi asekhaya kanye nokwelashwa okuhlukile kwemithi.
Lwakhiwa kanjani uju?
Sicabanga ukuthi lokhu kudla kukhiqizwa izinyosi, kodwa siyaqiniseka ukuthi awazi ukuthi kukhiqizwa kanjani ngempela. Kunengqondo ukucabanga ukuthi kungokwemvelo, ngoba kwakhiwe ngompe wezimbali. Izinyosi zivakashela amakhulu ezimbali futhi zidle umpe wazo "eziswini" ezihloselwe uju. Kukhona ama-enzyme okugaya asebenza ku-sucrose kumpe ukuze aphule abe yi-glucose ne-fructose.
Qaphela lokhu inqubo: inyosi ngayinye izophinda igaye lolu umpe bese ilukhafulela emlonyeni wenye inyosi futhi inqubo izophindwa ngokuhlukana (cishe imizuzu engama-20) kuze kube yilapho umpe selugaywe ngokugcwele lube uju oluluhlaza. Izinyosi zikhafulela uju oluluhlaza emangqamuzaneni ekama, zibhakulise amaphiko azo ukuze zome, bese zivalela umkhiqizo ngengcina. Uma sikhuluma ngamakhemikhali, phakathi kuka-17 no-20% woju lwenziwa ngamanzi, kodwa okunye ukunambitheka nombala walo kuncike embalini oluphuma kuyo.
Ukwakheka koju kuhlolisiswe ngokucophelela okukhulu futhi kucatshangwa ukuthi kunezinhlanganisela ezingaphezu kuka-200. Cishe u-90-95% ushukela, kulandelwa amanzi, ama-asidi aphilayo kanye nama-mineral compounds. I ushukela okukhona kuhlanganisa ama-monosaccharides (i-fructose ne-glucose); ama-disaccharides: i-maltose, i-sucrose, i-maltose, i-turanose, i-isomaltose, i-laminaribiose, i-nigerose, i-kojibiose, i-gentiobiose ne-B-trehalose; kanye nama-trisaccharides (i-maltotriose, i-erose, i-melezitose, i-centose 3-a5, i-isomaltosylglucose, i-l-kestose, i-isomaltotriose, i-panose, isopanose, ne-theanderose). Zonke lezi zikhona kungakhathaliseki ukuthi sidla uju olunjani.
Ngaphezu kwalokho, uju luqukethe phakathi kuka-4 no-5%. i-fructo-oligosaccharides. I-Fructooligosaccharides yizinto ezingagayeki ezingasiza ekusekeleni impilo yokugaya ukudla, njengoba ziwumthombo omuhle wama-prebiotics. Amanye ama-compounds atholakele ama-amino acid, amavithamini (B1, B2, B3, B6 no-C), i-calcium, insimbi, i-zinc, ne-potassium, phakathi kwabanye abaningi.
Izakhamzimba
Okuqukethwe okunomsoco koju oluluhlaza kuyahlukahluka kuye ngemvelaphi yalo nezinye izici. Futhi iqukethe amanani amancane e-calcium, i-magnesium, i-manganese, i-niacin, i-pantothenic acid, i-phosphorus, i-potassium, i-riboflavin, ne-zinc. Ukwengeza, uju oluluhlaza luwumthombo wamanani aguquguqukayo ama-amino acid, ama-enzyme, nezinye izinhlanganisela ezizuzisayo.
Isipuni esisodwa (amagremu angu-20) woju iqukethe:
- Amandla: 61 kilojoule
- Amafutha: 0 amagremu
- Amaprotheni: 0 amagremu
- Ama-carbohydrate: 17 amagremu
- Fibre: 0 amagremu
- I-Riboflavin: 1% yenani lansuku zonke
- Ithusi: 1%
Uju luwushukela omsulwa, ongenawo amafutha futhi lunenani elincane kuphela lamaprotheni nefayibha. Iqukethe inani elincane lezakhi ezithile, kodwa abantu abaningi ngokuvamile abadli uju olwanele ukuze balwenze umthombo obalulekile wokudla wamavithamini namaminerali. Noma kunjalo, kubalulekile ukuqaphela ukuthi uju lucebile emikhiqizweni yezitshalo ezikhuthaza impilo eyaziwa ngokuthi ama-polyphenols.
Izinzuzo
Umlomo kanye nawo wonke umzimba bekulokhu kuthathwa njengezinhlelo ezimbili ezihlukene; okungukuthi, ukunakekelwa kwamazinyo kugxile ezinkingeni ezithile kanye nemithi kwehlukene. Empeleni, nakuba behlukene, banethonya elikhulu komunye nomunye.
Umlomo wethu uyisiqalo sesimiso sokugaya ukudla, nakuba futhi unemisebenzi efana nokukhuluma nokuhlafuna; ngakho kubalulekile ukujabulela impilo enhle yomlomo. Ezinye izifundo ziqinisekisa ukuthi uju lungaba umngane omuhle ngokumelene nanoma iyiphi inkinga yomlomo.
Icebile kuma-antioxidants
Uju oluluhlaza luqukethe izinhlobonhlobo zamakhemikhali ezitshalo asebenza njengama-antioxidants. Ezinye izinhlobo zoju zinama-antioxidants amaningi njengezithelo nemifino. Ama-Antioxidants asiza ukuvikela umzimba ekulimaleni kwamaseli okubangelwa ama-radicals mahhala.
Ama-radicals amahhala afaka isandla enqubweni yokuguga futhi angaba nomthelela ekwakhiweni kwezifo ezingamahlalakhona njengomdlavuza nesifo senhliziyo. Izinhlanganisela ze-Antioxidant ojuni olungaphekiwe olubizwa nge-polyphenols zinemiphumela eqeda ukuvuvukala engaba nenzuzo ekuvikeleni izimo eziningi ezihlobene nengcindezi ye-oxidative.
Yehlisa ukutheleleka nge-Streptococcus mutans
Ngokusho kokunye okuphawuliwe, kunezinhlobo ze-microbial ezihlukene phakathi kuka-500 no-700 ezindaweni ezihlukene zomlomo wethu, okuncike empilweni yomuntu ngamunye yomlomo kanye nenhlanzeko. Imilomo enempilo ivame ukuba nama-bacteria amaningi e-Gram-positive kanye namakoloni alula; imilomo enempilo ebuthaka ivame ukuba nama-anaerobic amaningi, i-gram-negative, kanye ne-colony bacteria eyinkimbinkimbi.
Ucwaningo luye lwabonisa lokho uju lwaluphumelela ekulweni nezinhlobo ezingaba ngu-60 zamagciwane gram-positive, gram-negative, anaerobic kanye ne-aerobic. Enye yalezi yi-Streptococcus mutans, okuyi-pathogen ehilelekile ekuqhumeni kwamazinyo. Ngokungafani nama-antibiotics, isayensi ikutholile lokho kuze kube manje amagciwane awakwazi ukumelana noju. Ngakho-ke kuwusizo kakhulu ukwazi ukuthi uju ungenwa izifo ezinjani. Lokhu kudla kumisa ukukhula kwamagciwane ngenxa yokuqukethwe ushukela okuphezulu kanye ne-pH ephansi, ngaphezu kokubulala amagciwane ngezinto zawo ezilwa namagciwane.
ngoqwembe lwamazinyo
Uqweqwe lwamazinyo luyi-biofilm enhle, enqwabelana phezu kwamazinyo. Ibhaktheriya eku-plaque (ikakhulukazi i-streptococcus mutans) igaya amakhabhohayidrethi avubelayo (njenge-sucrose) ekudleni futhi akhiqize ama-asidi. Lawa ma-asidi anesibopho sokususa amaminerali kanye nokuhlakaza ukwakheka kwamazinyo. Lokhu kuvimbela izenzo zokuhlanza kanye nokuvuselelwa kabusha kwamathe, ngaleyo ndlela kuvumela ukuqaliswa nokuqhubekela phambili kwe-caries yamazinyo.
Iqukethe ushukela olula
Uma ufuna uphethiloli ophakathi nomjaho, ufuna ukuhamba nama-carbohydrate alula, umzimba ophuka ngokushesha futhi uwathole etholakala ngokushesha ukuze asetshenziswe njengamandla. Uju, kungakhathaliseki ukuthi lusejekeni loju olungaphekiwe noma njengesithako esiyinhloko lapho kuhlafunwa, kubha, noma kujeli, lubhekwa njengenhlanganisela yama-carbohydrate. Iqukethe i-fructose kashukela kanye ne-glucose, okuyenza ibe umthombo omuhle kakhulu kashukela olula oludingwa umzimba wakho ngenkathi uhamba futhi ngesikhathi sokululama, okuyilapho izitolo ze-muscle glycogen ziphela khona.
Ngokufanelekile, ungafuna ukudla cishe amakhalori ayi-100, noma cishe amagremu angama-30-60 wamacarbohydrates, ngehora ngokugijima okude kunemizuzu engama-60. Uju lunamagremu angaba ngu-17 wama-carbs isipuni ngasinye. Leli su lokuphehla lizogcina i-glycogen emisipheni isezingeni eliphezulu, okuzobambezela ukukhathala.
Uma sicabanga ngokujima okude, cishe uzohamba ngokushesha kunalokho obungakwenza ngenkathi uhamba. Lokho kusho ukuthi ungakwazi ukunweba lezo zikhathi zokufaka uphethiloli.
Uju lodwa alunikezi ama-electrolyte, adingekayo ukuze kuthuthukiswe ukusebenza kwemisipha. Ngalokho, uzodinga ukwengeza ngesiphuzo sezemidlalo noma ukudla okunama-electrolyte, njenge-sodium ne-potassium.
Ipholisa umphimbo obuhlungu nokukhwehlela
Uju luyikhambi lomphimbo lasendulo eliqeda ubuhlungu futhi lingasiza ekukhwehleleni. Ingengezwa etiyeni elishisayo elinolamula uma igciwane elibandayo lihlasela. Nakuba ucwaningo olwengeziwe ludingeka, ucwaningo olulodwa lwaphakamisa ukuthi uju lungase lube ngaphezu kwezinye izinhlobo zokunakekelwa ekuthuthukiseni izifo eziphezulu zokuphefumula.
Olunye ucwaningo luphinde lwaphakamisa ukuthi izakhiwo ezilwa namagciwane kanye nezokulwa nokuvuvukala ziyasebenza ekudambiseni umphimbo obuhlungu. Ukukhwehlela kuyinkinga evamile ezinganeni ezinezifo eziphezulu zokuphefumula. Lezi zifo zingathinta ukulala kanye nezinga lempilo kubantwana nakubazali.
Nokho, imithi yokukhwehlela evamile ayisebenzi ngaso sonke isikhathi futhi ingaba nemiphumela engemihle. Kuyathakazelisa ukuthi uju lungaba enye indlela enhle, enobufakazi obubonisa ukuthi iyindlela yokwelapha ephumelelayo. Ukubuyekezwa kwezifundo eziningana ngoju nokukhwehlela ezinganeni kutholwe ukuthi uju lubonakala lusebenza kangcono kune-diphenhydramine yezimpawu zokukhwehlela. Kungasiza futhi ukunciphisa isikhathi sokukhwehlela.
Ithuthukisa amanxeba nokusha
Ukwelashwa kwezinyosi ezisezingeni eliphezulu bekusetshenziselwa ukuphulukisa amanxeba nokusha kusukela eGibhithe lasendulo. Lo mkhuba usavamile nanamuhla. Olunye ucwaningo lwathola ukuthi lusebenza kangcono ekwelapheni ukushiswa kokuqina okuncane kanye namanxeba atheleleke ngemva kokuhlinzwa.
Uju luyindlela yokwelapha ephumelelayo yezilonda ezinyaweni ezihlobene nesifo sikashukela, okuyizinkinga ezimbi kakhulu ezingaholela ekunqunyweni kwesitho. Abacwaningi bathi amandla okuphulukisa oju avela emiphumeleni yalo elwa namagciwane kanye ne-anti-inflammatory.
Ukwengeza, kungasiza ukwelapha ezinye izimo zesikhumba, njenge-psoriasis nezilonda ze-herpes. Uju lwe-Manuka lubhekwa njengokuphumelela ngokukhethekile ekwelapheni ukusha. Nokho, uma unokusha okubi kakhulu, kufanele sifune usizo lwezokwelapha ngokushesha.
imunca kalula
Ngaphezu kokukwazi ukuphuka ngokushesha, uju lumuncwa umzimba ngokuphumelelayo kunomunye ushukela. Ucwaningo lwango-2011, olwanyatheliswa kuyi-Journal of Sports Sciences, lwathola ukuthi imikhiqizo equkethe izingxube zama-carbohydrate ahlukene ingakhuphula ukumuncwa kwama-carbohydrate. Uju, olwakhiwe izinhlobo ezimbili ezihlukene zikashukela, luhambisana kahle nomthethosivivinywa.
Njengoba uju lwakhiwe nge-glucose, i-fructose, namanzi, luhle kakhulu ukuba lugaywe ngokushesha nje lapho ulufaka emlonyeni wakho. Lolu hlobo lokusebenza kahle luqinisekisa ukuthi umzimba wakho uthola uphethiloli owudingayo ngokushesha ngangokunokwenzeka.
Usizo ekululameni kwezemidlalo
Uma ushukela ophuma kuju, noma yimuphi umthombo we-carbohydrate, usetshenziselwe izidingo zamandla ngokushesha futhi ugcwalise izitolo ze-muscle glycogen, ushukela oweqile ugcinwa njengamafutha. Lokhu kusho ukuthi uju kanye nemikhiqizo esekelwe kuju ingondla umzimba wakho ukuze usize ukululama futhi unikeze amandla.
Ukwengeza, okungenani ucwaningo olulodwa lwathola ukuthi abasubathi abadle iziphuzo ezixubile ze-glucose-fructose ngesikhathi sokululama bakwazi ukugijima cishe ngo-30% isikhathi eside uma kuqhathaniswa nabagijimi abaphuze iziphuzo ezine-glucose kuphela ukuze balulame.
I-snack efanele yokululama noma ukudla kufanele kuhlanganise namaprotheni. Inketho enhle i-toast nebhotela le-nut kanye noju oluncane.
Isixazululo sesifo sezinsini
I-Gingivitis ukuvuvukala kwezicubu ze-gingival ngenxa yokuba khona kwamagciwane ku-plaque biofilm. Ibonakala ngobuhlungu nokopha ezinsinini, ngokuvamile ezivuvukala emaphethelweni amazinyo. I-Gingivitis iyabuyiseleka uma silandela izinqubo ezinhle zokuhlanzeka komlomo, kodwa uma ingalungiswa, ingadlulela ekulahlekelweni kwamazinyo okungenakulungiseka.
Lokhu kuvuvukala kuyafana nalokho okutholakala enxebeni elivuvukele; ngokuqondana, iminyaka eminingi, uju usetshenziselwe ukubulala ngokushesha amagciwane ezilonda. Kube nocwaningo olubandakanya iziguli ezingama-orthodontic ezingama-20 ukuthola ukuthi uju lube nomthelela kanjani ku-pH, ukubalwa kwamagciwane kanye nokukhula kwamagciwane uma kuqhathaniswa ne-sucrose. Kwaboniswa ukuthi i-pH ayizange yehle ngaphansi komkhawulo we-pH ongu-5.5, yanciphisa izibalo zamagciwane futhi yavimbela ukukhula kwamagciwane. Njengoba kuneziguli ezingu-20 kuphela, ososayensi bavuma ukuthi ucwaningo lwalulinganiselwe nokuthi kwakuzodingeka kwenziwe izifundo ezengeziwe ukuze kufundwe amandla angempela oju.
Iqeda iphunga elibi emlonyeni
Iphunga elibi emlonyeni (i-halitosis) livame ukutholakala lapho umuntu ekhuluma futhi enephunga elibi. Ngaphakathi emlonyeni, ingxenye engaphambili ye-dorsum yolimi, izindawo ezingaphansi, ukubuyisela okwenziwa kabi (imiqhele namabhuloho avuzayo), izimila zamazinyo noma amazinyo okufakelwa, yizona ezithambekele kakhulu ekwethuleni i-halitosis.
Kulezi zimo, uju lungakwazi ukulwa nephunga, nakuba lingase lingasebenzi ezingxenyeni ezinesiliva. Ngokusho kocwaningo, uju lulwa nekoloni yamagciwane ezilonda futhi inikeza izakhi zamabhaktheriya, ukuze akhiqize i-lactic acid ngesikhathi se-metabolism esikhundleni samagesi anephunga elibi.
Kuvimbela umdlavuza
Uju luye lwacwaningwa ngezakhiwo zalo zokulwa nomdlavuza. Abanye baye babonisa ukuthi ukwelashwa kwe-carcinomas ngokugxila okuhlukahlukene koju lwe-Tualang kwaphumelela ekubangeleni ukufa kweseli okuncike kumthamo nesikhathi. I-50% ye-inhibitory concentration ibonwe iku-4% futhi ukuvinjelwa okuphezulu kokukhula kwamaseli bekuku-15%.
Ucwaningo luphinde lwabonisa lokho uju lukhuthaze umphumela wokuvimbela oncike kumthamo nesikhathi. Ucwaningo olwengeziwe lusadingeka ukuqonda uju njenge-ejenti elwa nomdlavuza.
Inciphisa imiphumela eyingozi yokwelashwa komdlavuza
Imisebe iyithuluzi eliwusizo kakhulu ukwelapha izinhlobo ezahlukene zomdlavuza, isetshenziswa kaningi ngemva kokuhlinzwa noma ukwelashwa ngamakhemikhali. Lokhu kwelashwa kukhonjiswe ukuthi kuyasebenza ekwandiseni amazinga okusinda kuze kufike eminyakeni emi-5, kodwa kunemiphumela emibi kakhulu. Uma imiphumela engemihle idala isidingo sokuyeka ukwelashwa, inzuzo yokwelapha yemisebe nayo iyancishiswa.
Olunye ucwaningo lubheka imiphumela yoju ekuvimbeleni noma ekuthuthukiseni i-mucositis, i-xerostomia, nokuphulukiswa kwesilonda, futhi kubonakala kunezinzuzo kule ndawo.
Ithathwa kanjani?
Uju kulula ukungeza ekudleni. Ukuze sithole umfutho omncane wama-antioxidants oju, singawusebenzisa ngendlela ebesijwayele ukusebenzisa ngayo ushukela. Kuhle kakhulu ukwenza sweet iyogathi yemvelo, ikhofi noma itiye. Singayisebenzisela ukupheka nokubhaka.
Ukuhlola kuyisihluthulelo lapho ufaka ushukela esikhundleni soju. Ukubhaka ngoju kungabangela ukunsundu ngokweqile kanye nomswakama. Njengomthetho ojwayelekile, sizosebenzisa ¾ inkomishi yoju enkomishini ngayinye kashukela, sinciphise uketshezi oluseresiphi ngezipuni ezimbili bese sehlisa izinga lokushisa likahhavini ngo-3ºC.
Njengekhambi lasekhaya, lingasetshenziswa ngokuqondile ekushiseni okuncane noma ezilonda noma lithathwe ngomlomo uma likhwehlela. Kodwa-ke, kufanele sikhumbule ukuthi akufanele sinikeze uju ezinganeni ezingaphansi konyaka owodwa ngenxa yengozi ye-botulism.
Ngaphezu kwalokho, kufanele sikhumbule ukuthi uju wuhlobo lukashukela, ngakho ukulusebenzisa kuzonyusa amazinga kashukela egazini. Ngisho nokudla uju oluningi, ikakhulukazi ngokungaguquki isikhathi eside, kungaba nomthelela ekuzuzeni isisindo futhi kwandise ingozi yezimo ezifana nesifo sikashukela sohlobo 2 noma isifo senhliziyo. Ngakho-ke, kunconywa ukuthi udle ngenani eliphansi kuya elilinganiselwe.
Indlela yokukhetha uju olungcono kakhulu?
Uju oluluhlaza luzoba nelebula elithi "luju oluluhlaza" Uma ilebula ingafaki igama elithi "okuhlaza," noma ingaphumi ngokuqondile kumlimi noma umlimi wezinyosi ongaqinisekisa ukuthi iluhlaza, umkhiqizi kungenzeka ukuthi uyigcobile.
Ilebula lingachaza futhi uhlobo lwezimbali ukuthi izinyosi zimpova ukwenza loloju. Uhlobo lwembali lunquma ukunambitheka, umbala kanye ne-antioxidant kanye ne-vitamin okuqukethwe koju.
izinhlobo eziningi zoju unamathiselwe Anamalebula athi "uju oluhlanzekile." Abanye bangase bathi "uju lwe-clover" noma bangase bathi bavela endaweni yangakini. Ngisho nemikhiqizo ebhalwe ukuthi “organic honey” ingase ingabi eluhlaza, njengoba abanye abakhiqizi becolisa uju oluphilayo.
Eminye imikhiqizo yoju olucutshunguliwe iqukethe isiraphu yommbila ngokuqukethwe okuphezulu kwe-fructose noma ezinye izithasiselo. Hlola ilebula ukuze uqiniseke ukuthi uju luhlanzekile.