ʻOno, kala ʻulaʻula citrusHāʻawi ia i ka lā i loko o ko mākou ola i nā lā hoʻoilo. Citrus He pūʻulu hua ʻono ia a hāʻawi i nā pono olakino he nui.
Citrus Ua kapa ʻia ʻo ia ʻo kēia papa huaʻai, ʻo ia ka lemona, ka ʻalani, ka hua waina a me nā ʻano hybrids a me nā ʻano like ʻole.
He nui nā pono olakino, mai ka hoʻoikaika ʻana i ka pale ʻana i ka hakakā ʻana i ka maʻi kanesa.
He aha ka Citrus?
Citrus ulu ma luna o nā lāʻau pua a me nā kumu lāʻau. Ua ulu nui ia ma Australia, New Guinea a me Asia Hikina Hema paha.
I kēia mau lā, ulu lākou i nā piʻi wela a me nā subtropical a puni ka honua. ʻO nā kikowaena hana nui ʻo Sepania, Brazil, Kina, USA, Mexico a me India.
hoihoi, hua citrusHoʻohana ʻia ka hapakolu o ia mea no ka hana ʻana i ka wai.
Hiki iā ʻoe ke loaʻa nā ʻano hua citrus āpau i ka makahiki. ʻO ka wā kiʻekiʻe no nā ʻalani a me nā hua waina ma ka ʻĀpana ʻĀkau e holo ana mai ka waena o Dekemaba a ʻApelila.
ʻO ka waiwai o nā hua Citrus
CitrusHe kumu maikaʻi loa ia o ka huaora C, kahi meaʻai e hoʻoikaika ai i ka ʻōnaehana pale a mālama i ka ʻili a maʻalahi.
Hoʻokahi wale nō ʻalani liʻiliʻi i loaʻa ka nui o kēlā me kēia lā o ka huaora C.
hua citrus Loaʻa iā ia nā huaora B, potassium, phosphorus, magnesium a me ke keleawe, a me nā huaora a me nā minela ʻē aʻe e pono ai ke kino e hana.
Eia kekahi, ua waiwai lākou i nā mea kanu i loaʻa nā pono olakino like ʻole, me nā hopena anti-inflammatory a me nā antioxidant.
Aia kēia mau pūhui ma mua o 60 mau ʻano flavonoids, carotenoids, ʻaila nui. ʻO kēia mau pūhui ke kuleana no nā pono olakino o ka hapa nui o nā hua citrus.
ʻO ka papa ma lalo ka ʻekolu i ʻai nui ʻia hua citrusHōʻike i ka meaʻai meaʻai o
ALANI
HUA WAIWAI
MANDARINA
kaumaha (gr)
131
236
84
ikehu (kcal)
62
78
37
maʻiʻo fiber (g)
3.1
2.5
1.7
ʻakika Ascorbic (mg)
70
79
26
Folate (mg)
40
24
17
potasiuma (mg)
237
350
132
He aha nā pōmaikaʻi o nā hua Citrus?
He kumu maikaʻi lākou o ka fiber
ʻO nā hua citrus kahi kumu maikaʻi o ka fiber. Hoʻokahi wale nō kīʻaha o nā ʻalani i ʻoki ʻia i loko o ʻehā kalama o ka fiber. He nui nā pono olakino o ka fiber, me ka hoʻomaikaʻi ʻana i ke olakino digestive a me ke olakino pohō kaumaha.
He kiʻekiʻe loa ka ʻalani i ka fiber soluble, ke ʻano o ka fiber e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol.
Hoʻemi lākou i ka pōʻino o nā pōhaku kīkī
pōhaku kīʻaha he mau kristal mineral eha. Hiki iā lākou ke hana i ka wā e paʻa ai ka mimi a i ʻole ka nui o nā minerala hana pōhaku i loko o ka mimi ma mua o ka maʻamau.
Hoʻokahi ʻano o ka pōhaku ʻaʻai ma muli o ka haʻahaʻa o ka citrate i loko o ka mimi. ʻO ka hapa nui o nā huaʻai a me nā mea kanu citrusHoʻohaʻahaʻa ia i ka pōʻino o nā pōhaku kīkī ma ka hoʻonui ʻana i nā pae citrate i loko o ka mimi.
Ka inu ʻana i ka wai hua citrus a ʻo ka ʻai ʻana i kēia mau hua e hāʻawi i kahi ʻano kūlohelohe i nā mea hoʻohui citrate potassium.
Kōkua lākou i ke kaua ʻana i ka maʻi kanesa
Nui nā haʻawina ʻai citrus ʻike ʻia e hōʻemi i ka pilikia o kekahi mau ʻano maʻi kanesa me Ma hoʻokahi haʻawina, ʻoi aku ka liʻiliʻi o ka poʻe i ʻai i hoʻokahi hua waina i ka lā a i ʻole i inu i ka wai ʻalaʻala.
Nā haʻawina ʻē aʻe hua citrusUa ʻōlelo pū ʻia he mea pale paha ia i ka esophageal, ka ʻōpū, ka umauma a me ka maʻi maʻi pancreatic.
Loaʻa i kēia mau huaʻai kekahi mau mea kanu, me nā flavonoids, hiki ke kōkua i ka pale ʻana i ka maʻi kanesa.
Hana kekahi o kēia mau flavonoids ma ke ʻano he antioxidants a pale i ka hōʻike ʻana o kekahi mau genes e pili ana i kekahi mau maʻi degenerative, me ke kanesa.
hua citrusI ka manawa like, kōkua lākou i ke kaua ʻana i ka maʻi kanesa ma ke kāohi ʻana i nā maʻi maʻi maʻi, kaohi ʻana i ka hoʻokumu ʻana i ka maʻi kanesa hou a me ka hoʻopau ʻana i nā mea carcinogenic.
Loaʻa iā lākou nā meaʻai e hoʻonui ai i ke olakino o ka naʻau
hua citrusHe mea pono no ka naau. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi Kepani i nā haʻahaʻa haʻahaʻa o ka maʻi puʻuwai a me ka hahau ʻana i ka poʻe i ʻai i ka nui o kēia mau hua.
Eia kekahi, hōʻike ka loiloi 2017 e pili ana ka grapefruit i ka emi ʻana o ke koko systolic. hua citrusHiki i nā hui like ʻole ke hoʻomaikaʻi i nā hōʻailona o ke olakino naʻau.
No ka laʻana, hoʻoponopono ka fiber soluble a me nā flavonoids i ke kiʻekiʻe o ka cholesterol ma o ka hoʻonui ʻana i ka "maikaʻi" HDL cholesterol a me ka hoʻohaʻahaʻa ʻana i ka "ʻino" LDL cholesterol a me nā triglycerides.
me na mea i kapaia naringin hua citrusʻO ka nui o nā flavonoids i loko o nā flavonoids he mau antioxidants ikaika e pōmaikaʻi ai ka naʻau ma nā ʻano he nui.
Mālama lākou i ka lolo
hua citrusʻO nā flavonoids i loko e kōkua i ka pale ʻana i nā maʻi neurodegenerative e like me Alzheimer's a me Parkinson's, ka mea i hoʻokumu ʻia e ka haki ʻana o nā cell i loko o ka ʻōnaehana nerve.
ʻO kekahi hapa, ua loaʻa kēia mau maʻi ma muli o ka mumū. hua citrusʻO nā flavonoids i loaʻa i loko o ka lāʻau kedera he mau mea anti-inflammatory i manaʻo ʻia e kōkua i ka pale ʻana mai ka cascade o nā hanana e hoʻopilikia ai ka ʻōnaehana nerve.
Ua ʻike ʻia nā ʻano flavonoids, me ka hesperidin a me ka apigenin, e hoʻonui i ka hana o ka lolo ma o ka pale ʻana i nā cell lolo.
Ua loaʻa pū kekahi mau haʻawina i ka poʻe ʻelemakule wai hua citrusua hōʻike ʻia e hoʻonui i ka hana o ka lolo.
Hoemi i ka pilikia o ka hahau i na wahine
E like me nā ʻalani a me nā hua waina, kahi noiʻi hou e ke Kula Lapaʻau ʻo Norwich citrusʻike ʻia aia nā mea i kapa ʻia ʻo flavanones e kōkua i ka hōʻemi ʻana i ka maʻi ischemic i nā wahine e 19%.
Mālama i ke olakino maka
CitrusʻO ka waiwai i ka huaora C e kōkua i ka mālama ʻana i ke olakino o nā kīʻaha koko i loko o nā maka, e hōʻemi ana i ka pilikia o ka hoʻomohala ʻana i nā cataracts a me ka degeneration macular pili makahiki.
Kōkua e hōʻemi i ke kaumaha
ʻO nā kumu nui ʻelua o ka piʻi ʻana o nā pae koʻikoʻi ʻo ia ka piʻi ʻana o ka hormone cortisol (ʻike pū ʻia ʻo ka hormone stress) a me ka piʻi ʻana o ke koko i nā kūlana hopohopo kiʻekiʻe. CitrusʻO ka Vitamin C, ka mea i loaʻa i loko o ka hua, hakakā ʻelua i kēia mau pilikia a hoʻemi i ke kaumaha.
Kōkua lākou i ka pōkole o ke anu
CitrusʻAʻole kōkua ka Vitamin C e hoʻōla i ke anu maʻamau, e like me ka mea i manaʻo mua ʻia. Eia naʻe, i ka hōʻailona mua o ke anu, a ʻai ʻana i ka hua citrushiki ke hoʻopōkole i ka lōʻihi o ke anu maʻamau i hoʻokahi lā.
Nā Pōmaikaʻi o nā Hua Citrus no ka ʻili
Citrus ʻAʻole ʻike ʻia ʻo ia no kona kiʻekiʻe o ka huaora C, akā no kona ʻala hōʻoluʻolu. loaʻa i loko o kēia mau hua. ʻakika citricPepehi ia i ka maʻi bacteria a me nā pathogens ʻē aʻe ma ka ʻili, e waiho ana i ka ʻili me ka hou a me ka maʻemaʻe. He wahi kūikawā ko lākou i ka aromatherapy no ko lākou ʻala.
Hana lākou i ka ʻili i ka ʻōpiopio
Aia ka Vitamin C (ascorbic acid) ma luna o ka papa inoa o nā meaʻai e pono ai e mālama i ka ʻili i ka ʻōpiopio. He mea koʻikoʻi ka ʻakika Ascorbic no ka mea he kōkua ia i ka hoʻoulu hou ʻana i ka collagen e mālama ai i ka elasticity o ka ʻili.
No ka emi ʻana o ka nui o ka collagen i loko o ko mākou ʻili me ka ʻelemakule a ʻaʻole hiki i ko mākou kino ke hana maʻamau. ka ʻai ʻana i nā hua citrus lilo i mea nui maʻaneʻi.
Hoemi i ka pigmentation
Hoʻopilikia nā hihi UV i ka pōʻino oxidative ma ka hoʻopau ʻana i nā antioxidants i loko o ko mākou ʻili. ʻO ka Vitamin C i loko o nā hua citrus ka mea e pale ai i ka pigmentation a me ka pōʻino kukui i hoʻoiho ʻia e UV. No keia kumu citrusHiki iā ʻoe ke ʻai iā ia a hoʻohana paha i kāna wai i luna.
Nā Pōmaikaʻi o ka lauoho o nā hua citrus
Kāohi ka lauoho a hoʻoikaika i ka lauoho
ʻO ka Vitamin C ke kuleana no ka hana ʻana o ka collagen i loko o ko mākou kino. ʻO Collagen ka mea e hāʻawi i ka ikaika a me ke ʻano o ka lauoho a pale i ka haki.
No laila, ʻaʻole i hana maoli ʻia kēia meaʻai e ko mākou kino, ua waiwai ia i ka huaʻa C. citrusPono ʻoe e kiʻi mai.
Paipai i ka dandruff
Ke hoʻohana ʻia i ka lauoho, hoʻomaʻemaʻe hohonu ke ʻano waikawa o ka wai lemon i ke poʻo a kōkua i ka hoʻopau ʻana i ka dandruff. Hoʻemi pū ia i ka ʻeleʻele o ka lauoho, ʻoi aku ka mānoanoa a me ka ʻālohilohi.
ʻO nā hua Citrus kahi koho maikaʻi no ka poʻe e ho'āʻo nei e lilo i ke kaumaha a no laila e hoʻolohe i kā lākou calories. He liʻiliʻi nā calorie, akā kōkua ka wai a me ka fiber e hoʻopiha iā ʻoe.
ʻO kahi haʻawina 24 i nānā i ka ʻai ʻana o ka poʻe ma mua o 2015 mau makahiki, ʻai hua citrushōʻike ʻia ua hoʻokō ʻia ka pohō kaumaha.
He aha nā pōʻino o nā hua Citrus?
Citrus ʻOiai ke olakino maʻamau, hiki iā ia ke hana i kekahi mau hopena maikaʻi ʻole.
Hiki ke pohō ka niho ke ʻai nui ʻia
Nui loa ʻai citrus a i ʻole ka inu ʻana i ka wai huaʻai e hoʻonui i ka pōʻino o ka niho. ʻO kēia no ka mea, citrus hoʻopau nā ʻakika i ka enamel niho.
ʻAʻole maikaʻi ka wai huaʻai e like me ia iho
ʻOiai ʻo ka wai e like me ka ʻalani a me ka hua waina he nui nā huaora C a me nā meaʻai i loaʻa i loko o nā huaʻai ʻē aʻe, ʻaʻole maikaʻi loa lākou.
No ka mea, ʻoi aku ka nui o ke kō a me ka liʻiliʻi o ka fiber ma mua o ka hua ponoʻī. He pilikia kēia a no nā kumu ʻelua.
ʻO ka mea mua, unuhi ia i ke kō a me ka nui o nā calorie i kēlā me kēia lawelawe. ʻO ka inu ʻana i ka wai a me nā mea inu kiʻekiʻe-calorie hiki ke hoʻonui i ke kaumaha.
ʻO ka lua, ke mālama ko mākou kino i ka nui o ka fructose (ke ʻano o ke kō i loko o ka wai) kiʻekiʻe, e komo koke ia i loko o ke kahe koko a hoʻouna ʻia i ke ake.
Inā ʻoi aku ka nui o ka fructose ma mua o ka hiki ke hana ʻia e ke ake, hoʻololi ia i kekahi o ka fructose keu i momona. I ka wā lōʻihi, mālama kēia mau mea momona ma'i ate momonahiki ke kumu.
ʻAʻole pilikia ka loaʻa ʻana o ka fructose mai ka hua ponoʻī, no ka mea, e liʻiliʻi ʻoe i kēlā me kēia manawa. Eia kekahi, ʻoi aku ka lohi o ka fructose i loko o ka hua i ke kahe koko.
Hiki ke launa pū ʻo Grapefruit me kekahi mau lāʻau lapaʻau
ʻO ka ʻai ʻana i ka huaʻala a i ʻole ka inu ʻana i ka wai ʻoliʻoli hiki ke pilikia inā ʻoe e lawe i kekahi mau lāʻau lapaʻau. Aia kekahi enzyme i loko o kou ʻōpū e hōʻemi i ka lawe ʻana o kekahi mau lāʻau.
ʻO "Furanocoumarin", kahi mea hana me ka hua waina, hoʻopaʻa i kēia enzyme a pale iā ia mai ka hana pono.
ʻO ka hopena, ua komo ke kino i nā lāʻau lapaʻau ma mua o ka mea i manaʻo ʻia. Loaʻa ka Furanocoumarin i nā tangelos a me nā ʻalani Seville (kahi ʻano marmalade).
ʻO kekahi o nā lāʻau lapaʻau a me nā lāʻau lapaʻau i hoʻopilikia ʻia e ka hua waina:
- ʻO kekahi mau statins no ka cholesterol kiʻekiʻe
- ʻO kekahi mau mea pale kaila calcium no ke koko kiʻekiʻe
- Cyclosporine, he lāʻau immunosuppressant
- Kekahi mau benzodiazepines
- Nā lāʻau lapaʻau ʻē aʻe, me Allegra, Zoloft, a me Buspar
Hiki ke ulu i ka fungal
Citrus hiki ke ulu i ka fungal ma ka mahiʻai, i ka wā o ka lawe ʻana a ma hope o ke kūʻai ʻana o nā mea kūʻai aku.
Hiki i kekahi o kēia mau ʻōpala a me nā mea hū ke hoʻoulu i ka maʻi a i ʻole ka maʻi, a i ʻole e hana i nā mycotoxins hiki ke ulu a hoʻoulu i ka maʻi. No laila e holoi pono i ka hua ma mua o ka ʻai ʻana a ʻai i loko o kekahi mau lā ma hope o ke kūʻai ʻana.
Hiki ke hoʻopilikia i ka digestive
ʻO kekahi mau hua citrus, e like me ka ʻalani, loaʻa ka fiber kiʻekiʻe, hiki ke hoʻoulu i nā pilikia digestive e like me ka ʻōpū o ka ʻōpū a me ka maʻi maʻi.
ʻO ka ʻawaʻawa Biphenyl
No ka pale ʻana i ka ulu ʻana o ka fungal citrusHoʻopili pinepine ʻia ʻo Biphenyl i ka wā e hoʻopili ai. Ke hoʻopau ʻia i ka nui, hiki i kēia kemika ke hoʻonāukiuki i ka ʻili a me ka maka. Hiki iā ia ke loaʻa nā hopena ʻawaʻawa ma nā puʻupaʻa, ate a me ka ʻōnaehana pūpū waena.
ʻEha ʻeha ma ka umauma
ʻO ka poʻe i loaʻa mau i ka ʻeha o ka puʻuwai a i ʻole i ʻike ʻia me ka maʻi gastroesophageal reflux (GERD), no ka mea, loaʻa i ka waika kiʻekiʻe e hiki ke hoʻonui i kēia mau pilikia. citrusʻOi aku ka maikaʻi e haʻalele.
Loaʻa maʻalahi ia ma ka honua a pau me ke aloha. alaniHe hui ia o ka pomelo a me ka tangerine. Ke ulu nei kēia hua ʻono ma nā ʻano wela a me nā ʻāina subtropical.
mandarin
ʻO kekahi hua citrus kekahi mandarinʻOi aku ka ʻono ma mua o ka ʻalani maʻamau a hoʻohana ʻia i ka hoʻomākaukau ʻana i nā mea inu he nui, nā mea ʻono, nā salakeke a me nā kīʻaha ʻē aʻe.
Clementine
ClementineHe hua citrus ʻono ia he keʻa ma waena o ka ʻalani mandarin a me ka ʻalani momona. Loaʻa ka liʻiliʻi o ka waikawa ma mua o ka ʻalani momona a huikau pinepine me ka ʻalani mandarin.
ʻAlani koko
He ʻulaʻula ʻeleʻele ka ʻiʻo o ka hua ʻalani koko. ʻO kēia no ka mea aia nā antioxidants kūʻokoʻa i kapa ʻia he anthocyanins ʻaʻole i loaʻa i nā hua citrus ʻē aʻe.
ʻO kekahi hiʻohiʻona e hoʻokaʻawale iā ia mai nā hoa citrus ʻē aʻe, ʻo ia ka ʻono raspberry ʻokoʻa me ka ʻono citric maʻamau.
Limon
LimonMahalo i kona ʻono ʻona ʻokoʻa, he hua citrus i hoʻohana ʻia ma ka honua holoʻokoʻa i ka hoʻomākaukau ʻana i nā meaʻai a me nā mea inu ʻoluʻolu.
Hoʻohui ʻia, ʻo kāna ʻona citric acid kiʻekiʻe e lilo ia i mea hana detox ikaika, a hoʻohana ʻia kāna ʻaila koʻikoʻi i ka aromatherapy no ka hoʻomaha.
grapefruit
grapefruitLoaʻa iā ia kahi ʻano ʻono kūʻokoʻa mai ka ʻawaʻawa a i ka semi-ʻono. He hui ia o ʻelua mau hua citrus - ʻalani momona a me ka pomelo. Hiki i ka ʻiʻo o kēia hua nani ke ʻulaʻula, keʻokeʻo a ʻulaʻula paha, ma muli o ke ʻano.
tangelo
ʻO Tangelo kahi keʻa ma waena o ka tangerine a me ka pomelo a i ʻole ka hua waina. hua citrusʻo ia He ʻono loa a he ʻono iki.
Kumquat
Kumquat like loa me ka ʻalani momona, akā ʻoi aku ka liʻiliʻi o ka nui a ʻoi aku ke kūpaʻa i ke anuanu.
Pūlehu
Pūlehu, ekolu kumu mua kahi i koe o na hua citrus hybrids ʻano citrusʻo ia kekahi o lākou. ʻO ka pomelo ʻiʻo keʻokeʻo he ʻono, ʻulaʻula-ʻiʻo ʻawaʻawa.
hua yuzu
hua yuzuhe hua citrus ʻala ʻala like loa me ka hua liʻiliʻi.
hua ugli
He ʻino paha ka inoa o kēia huaʻai, akā ʻoiaʻiʻo he hua citrus ʻono. Hoʻokumu ʻia ka hua Ugli ma ke ʻaʻa ʻana i ka hua waina, ka ʻalani a me ka tangerine.
He ʻono kēia hua momona e like me ka tangerine, ʻoi aku ka ʻawaʻawa ma mua o ka huaʻala, a he ʻano ʻono loa kona ʻili.
ʻAlani ʻawaʻawa
ʻO ka ʻalani ʻawaʻawa, e like me kāu e hoʻomaopopo ai mai kona inoa, he ʻano ʻano citrus ʻawaʻawa loa. He hui ia o ka pomelo a me ka alani mandarin. Hana ʻia ka marmalade Pelekane kaulana i ka honua me ka ʻalani ʻawaʻawa.
Manaʻo kōkua no ka Citrus
- ʻO ka manawa maikaʻi loa e ʻai ai i kēia mau huaʻai i ke kakahiaka ma ka ʻōpū ʻole a i ʻole ma hope o ka ʻai māmā.
- Hōʻalo i ka inu wai ma hope o ka ʻai ʻana i nā hua citrus no ka mea hiki ke hoʻonui i ka waikawa i loko o kou ʻōpū.
– No ka lōʻihi o kona ola ʻana a me ka emi ʻana o ka waiwai ʻai hua citrus Mai mālama no ka manawa lōʻihi.
- E hoʻāʻo e ʻai i nā hua citrus me ko lākou ʻili keʻokeʻo e uhi ana i kēlā me kēia ʻāpana e ʻohi i nā pōmaikaʻi o kā lākou ʻano fiber e hoʻemi i ka constipation.
- Mai ʻai i kēia mau huaʻai me ka ʻai ʻana no ka mea hiki ke hoʻoulu i ka waikawa a keʻakeʻa i ka ʻai ʻana. Hiki iā ʻoe ke ʻai iā lākou i kekahi mau hola ma mua a ma hope paha o ka ʻai ʻana.
