Kamar yadda kankana ke tunatar da lokacin rani, lemu ‘ya’yan itace ne da ke tunatar da lokacin sanyi. Yana kawo rana zuwa gidanmu a lokacin sanyi tare da launi. Orange, wanda ke haskaka idanunmu da kamanninsa, yana haifar da biki a jikinmu tare da amfaninsa. Daga cikin fa'idodin lemu, wanda yana daya daga cikin 'ya'yan itatuwa da ake amfani da su, shi ne, yana kara karfin garkuwar jiki domin ita ce kantin da aka fi sani da bitamin C. Shin duka kenan? Tabbas a'a. Akwai sauran fa'idodin lemu da yawa waɗanda ba mu san su ba. Za mu rufe su duka a wannan labarin.
Menene amfanin lemu?
A kimiyyance ake kira Citrus sinensis, lemu na cikin dangin citrus ne. Ko da yake ba a san tsarinsa na tarihi ba, ana tunanin an noma shi dubban shekaru da suka wuce a gabashin Asiya. A yau yana tsiro a wurare mafi zafi na duniya.
Orange, bitamin da ma'adanai,beta-caroteneAn cika shi da potassium, magnesium da fiber. Its alkaline da detoxifying Properties kiyaye jiki lafiya. Ya ƙunshi bitamin C, mai ƙarfi antioxidant.
Bishiyoyin lemu sune bishiyar 'ya'yan itace da aka fi nomawa a duniya. Akwai fiye da 170 daban-daban phytochemicals da fiye da 60 flavonoids a daya orange. Yawancin waɗannan suna da kaddarorin anti-mai kumburi da tasirin antioxidant mai ƙarfi.
Darajar Gina Jiki na Orange
100 grams na orange ya ƙunshi adadin kuzari 47. Bugu da kari, darajar sinadirai na gram 100 na lemu shine kamar haka;
Calories: 47
Ruwa: 87%
Protein: gram 0.9
Carbohydrates: 11.8 grams
Sugar: 9.4 gram
Fiber: 2,4 grams
Fat: 0,1 grams
Carbohydrate abun ciki na orange
Ya ƙunshi galibin carbohydrates da ruwa, furotin da kitse na lemu yana da ƙasa sosai. kamar sucrose, fructose, da glucosesauki sugars, sune manyan nau'ikan carbohydrates a cikin wannan 'ya'yan itace. Duk da abun ciki na sukari, yana da ƙarancin glycemic index (GI) na 31-51. An bayyana ƙarancin glycemic index ta babban polyphenol da abun ciki na fiber, wanda ke daidaita karuwar sukarin jini.
Fiber abun ciki na orange
Babban tushen fiberlemu (gram 184) sun cika kusan kashi 18% na buƙatun fiber na yau da kullun. Babban zaruruwa da ake samu a cikin wannan 'ya'yan itacepectincellulose, hemicellulose da lignin. Fiber yana inganta lafiyar narkewa, yana taimakawa rage nauyi kuma yana rage cholesterol.
Vitamins da ma'adanai a cikin lemu
bitamin a cikin lemu bitamin C da kuma bitamin B1. Hakanan yana dauke da ma'adanai irin su folate da potassium.
bitamin C: Kyakkyawan tushen bitamin C, babban orange 1 yana ba da fiye da 100% na abubuwan yau da kullun don bitamin C.
Thiamine: Thiamine, bitamin B1, ana samunsa a cikin abinci iri-iri.
Folate: Vitamin B9 kofolic acid Har ila yau, an san shi da folate, yana da ayyuka masu mahimmanci kuma yana samuwa a yawancin abincin shuka.
Potassium: Wannan 'ya'yan itacen citrus shine tushen tushen potassium mai kyau.potassiumTa hanyar rage hawan jini, yana rage haɗarin cututtukan zuciya.
Lemu suna da wadata a cikin mahadi iri-iri na bioactive shuka tare da fa'idodin kiwon lafiya da yawa. Babban nau'ikan nau'ikan nau'ikan tsire-tsire na antioxidant a cikin wannan 'ya'yan itace sune carotenoids da mahadi phenolic.
Hesperidin: Yana daya daga cikin manyan antioxidants. A fili hesperidin, citrus flavonoid, yana da matukar amfani.
Anthocyanins: Anthocyanins, wadanda sune antioxidant flavonoids, suna ba wa jini orange launin ja.
Carotenoids: tumcitrussuna da yawa a cikin antioxidants carotenoid, waɗanda ke da alhakin wadataccen launi.
Beta cryptoxanthin: Yana daya daga cikin mafi yawan antioxidants carotenoid a cikin wannan 'ya'yan itace. Jiki yana maida shi bitamin A.
Lycopene: Wani maganin antioxidant da aka samu a cikin adadi mai yawa a cikin lemu mai-nama (Cara cara). lycopene Hakanan ana samunsa a cikin tumatir da 'ya'yan inabi. Yana da fa'idodin kiwon lafiya iri-iri.
Citric acid: Lemu da sauran 'ya'yan itatuwa citrus suna ba da gudummawa ga ɗanɗanonsu mai tsami.citric acid dangane da girma. Bincike ya nuna cewa citric acid na iya taimakawa wajen hana samuwar duwatsun koda.
Amfanin Orange
Mai arziki a cikin antioxidants
'Ya'yan itacen Citrus kamar lemu suna cike da antioxidants masu haɓaka lafiya. Antioxidants sune mahadi waɗanda ke yaƙar free radicals don hana damuwa na oxidative da kariya daga cututtuka na yau da kullun. Antioxidants suna taimakawa hana ci gaban yanayi kamar cututtukan zuciya, ciwon daji, da ciwon sukari. Lemu suna da girma musamman a cikin bioflavonoids irin su hesperidin da hesperetin, waɗanda ke taimakawa kawar da radicals kyauta, rage kumburi da rage lalacewar ƙwayoyin cuta.
Yana da wadata a cikin fiber
Amfanin lemu suna zuwa ta hanyar samar da babban abun ciki na fiber. Cin abinci mai fibrous yana ƙara jin daɗi, yana ƙara girma zuwa stool kuma yana ba da motsi. Fiber kuma yana aiki azaman mai don ƙona ƙwayoyin cuta masu amfani a cikin hanji.prebiotic ayyuka. Gut microbiome yana da mahimmanci ga bangarori da yawa na lafiya kuma yana rinjayar ci gaban nau'ikan cututtuka daban-daban. Fiber kuma yana taimakawa wajen hana yunwa. Ikon ci gaba kuma yana ɗaya daga cikin manyan fa'idodin lemu don rage kiba.
Yana da amfani ga lafiyar zuciya
Flavonoids - musamman hesperidin - da ake samu a cikin wannan 'ya'yan itacen citrus suna da tasirin kariya daga cututtukan zuciya. Misali; Shan ruwan 'ya'yan itace lemu yana da tasirin rage jini. Hakanan yana rage hawan jini. Fiber a cikin lemu kuma yana rage matakan cholesterol na jini. A dunkule, wadannan abubuwancinyewa yana rage haɗarin cututtukan zuciya.
Yana hana tsaurin koda
Wannan 'ya'yan itace tushen citric acid da citrate, wanda ake tunanin zai taimaka wajen hana samuwar duwatsun koda. Potassium citrate yawanci ana bai wa marasa lafiya da duwatsun koda. Citrates a cikin lemu suna da irin wannan tasirin.
Yana hana anemia
orangeKodayake ba shine tushen ƙarfe mai kyau ba, yana hana anemia. Domin yana da kyau tushen tushen Organic acid kamar bitamin C (ascorbic acid) da citric acid. Dukansu bitamin C da citric acid suna fitowa daga tsarin narkewar jiki.baƙin ƙarfe shayana ƙarawa. Idan aka ci da abinci mai arzikin ƙarfe, yana taimakawa wajen hana anemia.
yana yaki da ciwon daji
Wani fa'idar lemu ita ce karfinsa na yakar cutar daji. Godiya ga babban abun ciki na antioxidant, cin lemu yau da kullun yana kare kansa daga cutar kansa kuma yana hana ci gaban kansa. 'Ya'yan itacen Citrus sun riga sun kasance cikin mahimman abinci masu yaƙar kansa. Cin 'ya'yan Citrus yana rage haɗarin nau'in ciwon daji kamar su esophageal, pancreatic, ciki da kuma prostate cancer.
Yana ba wa kwakwalwa damar yin aiki yadda ya kamata
Flavonoids da ke cikin lemu suna taimakawa kare aikin fahimi da kuma hana cututtukan neurodegenerative kamar cutar hauka ko Alzheimer's.
Yana daidaita hawan jini
Lemu suna da wadata a cikin potassium, wanda ke taimakawa wajen daidaita hawan jini. Ruwan lemu yana da tasiri mai mahimmanci akan hawan jini da sauran cututtuka masu alaƙa.
Yana rage cholesterol
Yin amfani da ruwan lemu na dogon lokaci yana rage matakan cholesterol a cikin maza da mata. Ruwan 'ya'yan itace kuma yana rage yawan adadin cholesterol da mummunan matakan cholesterol. Lemu suna da wadata a cikin fiber (pectin). Wannan yanayin yana da tasiri mai kyau akan cholesterol. Fiber kuma yana hana tsarin narkewar abinci shan cholesterol.
Ita ce 'ya'yan itace da masu ciwon sukari za su iya cinyewa.
Bangaren 'ya'yan itace babban tushen fiber ne. Fiber yana taimakawa rage sha sukari da inganta matakan sukari na jini. Don haka, masu ciwon sukari na iya cinye ta cikin aminci.
Yana ƙarfafa rigakafi
Lemu suna da wadata a cikin bitamin C. Ta wannan hanyar, yana ƙarfafa rigakafi. Har ila yau lemu na dauke da wasu sinadirai masu kara karfin garkuwar jiki kamar su folate da jan karfe.
Yana inganta lafiyar ido
Inganta lafiyar ido na daya daga cikin amfanin lemu. Cin lemu yana amfanar idanu saboda sinadarin flavonoids da ke cikinsa. Nazarin ya ƙaddara cewa mahalarta masu cin lemu suna da raguwar haɗarin macular degeneration na shekaru.
Yana goyan bayan maganin polycystic ovary syndrome
Don magance PCOS, kuna buƙatar cin abinci tare da ƙarancin glycemic index. Orange yana da ƙarancin glycemic index. Saboda haka, 'ya'yan itace ne da marasa lafiya na PCOS zasu iya cinyewa. Orange kuma yana inganta juriya na insulin, wanda ake tunanin shine tushen PCOS.
Yana kawar da wrinkles. Yana jinkirta tsufan fata.
Yana ciyar da fata.
Yana hana kuraje.
Yana hanzarta samar da collagen a cikin fata.
Yana moisturize fata.
Amfanin Lemu Ga Gashi
Yana taimakawa yaki da dandruff.
Yana tallafawa girma gashi.
Yana taimakawa gashi samun haske da girma.
Amfanin Orange a lokacin daukar ciki
Lemu suna da wadata a cikin bitamin C, baƙin ƙarfe, zinc da folic acid. Cin lemu a cikin 3rd trimester na ciki yana inganta aikin rigakafi, yana ƙarfafa ci gaban kwakwalwa. Ana ba da shawarar cin lemu a farkon watanni uku na ciki saboda yana taimakawa ci gaban kwakwalwar jaririn da ke ciki. Za mu iya lissafa amfanin lemu a lokacin daukar ciki kamar haka.
Orange yana da wadata a cikin bitamin C, wanda ke ƙarfafa rigakafi na uwa da jariri.
Cin lemu yayin da ake ciki yana rage haɗarin rashin lafiyar jiki.
Yana tallafawa ci gaban guringuntsi, nama, tasoshin jini da kasusuwa a cikin jarirai.
Abin da ke cikin folate na lemu yana taimakawa samuwar ƙwayoyin jini da haɓaka sabbin kyallen takarda.
Yana kawar da maƙarƙashiya, wanda shine matsala a cikin ciki, ta hanyar daidaita motsin hanji.
Tare da yawan sinadarin potassium, yana daidaita hawan jini na mata masu juna biyu.
Yana taimakawa hana anemia da ka iya tasowa yayin daukar ciki.
Shin Orange yana sa ku raunana?
adadin kuzari a cikin orangelow, don haka yana daya daga cikin mafi kyawun abinci don rage nauyi. Har ila yau, yana da wadata a cikin fiber, wanda ke sarrafa ci abinci kuma yana hana yawan ci. Har ila yau yana dauke da bitamin C, wanda aka sani yana taimakawa wajen ƙona mai.
Illolin Orange
Babu illa da yawa da aka sani ko illolin wannan 'ya'yan itace. Wasu mutane suna rashin lafiyar lemu, amma wannan yana da wuya.
Ga mutanen da ke fama da ƙwannafi, cin lemu, na iya sa bayyanar cututtuka su fi muni. Wannan shi ne saboda 'ya'yan itacen ya ƙunshi Organic acid kamar citric acid da ascorbic acid.
Lokacin siyan orange, wanda yake a cikin kakar daga Oktoba zuwa Fabrairu, koyaushe zaɓi waɗanda ke da laushi mai laushi, mara lahani.
Zai iya wucewa har zuwa mako guda a wuri mai sanyi, duhu a yanayin zafi. Ajiye a cikin 'ya'yan itace da kayan lambu na firiji na iya tsawaita rayuwar sa har zuwa makonni 2. Kada a saka su a cikin jakar filastik saboda za su yi gyare-gyare idan an fallasa su da danshi.
Lemu nawa ya kamata mu ci kowace rana?
Babu bincike kan wannan batu. Idan aka yi la'akari da babban abun ciki na bitamin C na 'ya'yan itacen da sauran abubuwan da ke cikin phytochemical masu fa'ida, ya isa a ci lemu 1 ko 2 a rana.
Za a iya cin lemu akan komai a ciki?
Orange shine 'ya'yan itace acidic. Cin 'ya'yan itacen acidic kamar lemu a kan komai a ciki yana haifar da reflux. Saboda haka, ba daidai ba ne a ci abinci a cikin komai a ciki.
