Ubwino wa Orange - Ndi Mavitamini Otani Mu Malalanje?

Monga momwe mavwende amakumbutsa chilimwe, lalanje ndi chipatso chomwe chimakumbutsa nyengo yozizira. Zimabweretsa dzuwa kunyumba kwathu m'nyengo yozizira ndi mtundu wake. Orange, yomwe imawunikira maso athu ndi maonekedwe ake, imapanga phwando m'thupi lathu ndi ubwino wake. Zina mwa ubwino wa lalanje, womwe ndi umodzi mwa zipatso zomwe zimadyedwa kwambiri, ndizomwe zimalimbitsa chitetezo cha mthupi chifukwa ndi sitolo yodziwika bwino ya vitamini C. Ndizo zonse? Ayi ndithu. Pali zabwino zambiri za lalanje zomwe sitikuzidziwa. Tikambirana zonse m'nkhaniyi.

Mwasayansi amatchedwa Citrus sinensis, lalanje ndi wa banja la citrus. Ngakhale kuti mbiri yake sikudziwika, imaganiziridwa kuti idalimidwa zaka masauzande zapitazo ku East Asia. Masiku ano chimamera m’madera otentha kwambiri padziko lapansi.

Orange, mavitamini ndi mchere, beta-caroteneImadzaza ndi potaziyamu, magnesium ndi fiber. Kuchuluka kwake kwa alkaline ndi detoxifying kumapangitsa thupi kukhala lathanzi. Lili ndi vitamini C wambiri, antioxidant wamphamvu. 

Mitengo ya malalanje ndi mitengo yazipatso yomwe imalimidwa kwambiri padziko lonse lapansi. Pali ma phytochemicals opitilira 170 osiyanasiyana komanso ma flavonoid opitilira 60 mulalanje limodzi. Ambiri mwa awa ali ndi anti-yotupa komanso mphamvu za antioxidant.

Mtengo Wopatsa thanzi wa Orange

100 magalamu a lalanje ali ndi 47 calories. Kuphatikiza apo, mtengo wopatsa thanzi wa magalamu 100 a lalanje ndi awa;

• Zopatsa mphamvu: 47
• Madzi: 87%
• Mapuloteni: 0.9 gramu
• Zakudya: 11.8 g
• Shuga: 9.4 gramu
• CHIKWANGWANI: 2,4 g
• mafuta: 0,1 g

Zakudya zopatsa mphamvu za lalanje

Pokhala ndi chakudya chambiri ndi madzi, mapuloteni ndi mafuta a lalanje ndi otsika kwambiri. monga shuga, fructose, ndi sucrose shuga zosavuta, ndiwo mitundu yambiri ya chakudya chamagulu mu chipatso ichi. Ngakhale zili ndi shuga, zimakhala ndi index yotsika ya glycemic (GI) ya 31-51. Mlozera wake wochepa wa glycemic umafotokozedwa ndi polyphenol ndi fiber zambiri, zomwe zimawongolera kuchuluka kwa shuga m'magazi. 

Fiber zili lalanje

Gwero lalikulu la fiber malalanje (184 magalamu) amakwaniritsa pafupifupi 18% ya zosowa za tsiku ndi tsiku za ulusi. Ulusi waukulu womwe umapezeka mu chipatsochi pectincellulose, hemicellulose ndi lignin. Fiber imathandizira kuchepetsa thupi, kuchepetsa cholesterol ndikuchepetsa thupi.

Mavitamini ndi mchere mu malalanje

mavitamini mu malalanje Vitamini C ndi vitamini B1. Lilinso ndi mchere monga folate ndi potaziyamu. 

• Vitamini C: Ndi gwero labwino kwambiri la vitamini C, lalanje lalikulu limodzi limapereka zoposa 1% zofunika pa tsiku la vitamini C.
• Thiamine: Thiamine, vitamini B1, amapezeka muzakudya zosiyanasiyana. 

• Folate: Vitamini B9 kapena kupatsidwa folic acid Imadziwikanso kuti folate, ili ndi ntchito zambiri zofunika ndipo imapezeka muzakudya zambiri zamasamba. 

• Potaziyamu: Chipatso cha citrus ichi ndi gwero labwino la potaziyamu. potaziyamuPochepetsa kuthamanga kwa magazi, amachepetsa chiopsezo cha matenda a mtima. 

Zomera zomwe zimapezeka mu malalanje

Malalanje ali ndi mitundu yosiyanasiyana ya zomera za bioactive zomwe zimakhala ndi thanzi labwino. Magulu awiri akuluakulu a mankhwala a antioxidant mu chipatso ichi ndi carotenoids ndi phenolic mankhwala.

• Mankhwala a Hesperidin Ndi imodzi mwama antioxidants. Pawiri hesperidin, citrus flavonoid, ali ndi phindu lalikulu.

• Anthocyanins: Anthocyanins, omwe ndi antioxidant flavonoids, amapatsa magazi lalanje mtundu wake wofiira.

• Carotenoids: onse zipatso za citrusali ndi carotenoid antioxidants, yomwe imayambitsa mtundu wawo wolemera.

• Beta cryptoxanthin: Ndi imodzi mwazambiri za carotenoid antioxidants mu chipatso ichi. Thupi limasandutsa vitamini A. 

• Lycopene: Antioxidant yomwe imapezeka kwambiri mu malalanje ofiira (Cara cara). lycopene Amapezekanso mu tomato ndi manyumwa. Lili ndi ubwino wambiri wathanzi. 

• Citric acid: Malalanje ndi zipatso zina za citrus zimathandizira kukoma kwawo kowawa. citric acid m'malingaliro apamwamba. Kafukufuku akuwonetsa kuti citric acid imathandizira kupewa mapangidwe a miyala ya impso.

Ubwino wa Orange

• Wolemera mu antioxidants

Zipatso za citrus ngati malalanje zili ndi ma antioxidants olimbikitsa thanzi. Antioxidants ndi mankhwala omwe amalimbana ndi ma free radicals kuti ateteze kupsinjika kwa okosijeni ndikuteteza ku matenda osatha. Antioxidants amathandiza kupewa kukula kwa zinthu monga matenda a mtima, khansa, ndi shuga. Malalanje amakhala okwera kwambiri mu bioflavonoids monga hesperidin ndi hesperetin, omwe amathandizira kuletsa ma radicals aulere, kuchepetsa kutupa komanso kuchepetsa kuwonongeka kwa ma cell.

• Ndi wolemera mu fiber

Ubwino wa malalanje umabwera chifukwa chokhala ndi ulusi wambiri. Kudya zakudya zokhala ndi fiber kumawonjezera kukhuta, kumawonjezera kuchuluka kwa chopondapo komanso kumathandizira kuyenda. Ulusi umagwiranso ntchito ngati mafuta opangira mabakiteriya opindulitsa m'matumbo. prebiotic ntchito. The gut microbiome ndiyofunikira pazinthu zambiri zathanzi ndipo imakhudza kukula kwa mitundu yosiyanasiyana ya matenda. Ulusi umathandizanso kupewa njala. Kukhoza kusunga zonse ndi chimodzi mwa ubwino waukulu wa lalanje kwa kuwonda.

• Zopindulitsa pa thanzi la mtima

Ma flavonoids - makamaka hesperidin - omwe amapezeka mu zipatso za citrus ali ndi zoteteza ku matenda a mtima. Mwachitsanzo; Kumwa madzi a lalanje kumachepetsa magazi. Zimachepetsanso kuthamanga kwa magazi. Ulusi wa malalanje umachepetsanso kuchuluka kwa cholesterol m'magazi. Kuphatikizidwa, zinthu izi kumwa kumachepetsa chiopsezo cha matenda a mtima.

• Amateteza impso mwala

Chipatsochi ndi gwero la citric acid ndi citrate, zomwe zimaganiziridwa kuti zimathandiza kupewa mapangidwe a miyala ya impso. Potaziyamu citrate nthawi zambiri amaperekedwa kwa odwala aimpso miyala. Ma citrate mu malalanje ali ndi zotsatira zofanana.

• Amaletsa kuchepa kwa magazi m'thupi

lalanje Ngakhale kuti si gwero labwino la iron, imalepheretsa kuchepa kwa magazi. Chifukwa ndi gwero labwino kwambiri la organic acid monga vitamini C (ascorbic acid) ndi citric acid. Vitamini C ndi citric acid zonse zimatulutsidwa m'chigayo cha thupi. kuyamwa kwachitsuloamawonjezera. Zikadyedwa ndi zakudya zokhala ndi ayironi, zimathandiza kupewa kuchepa kwa magazi.

• amalimbana ndi khansa

Ubwino wina wa lalanje ndi kuthekera kwake kulimbana ndi khansa. Chifukwa cha kuchuluka kwake kwa antioxidant, kudya malalanje tsiku lililonse kumateteza ku khansa ndikuletsa kukula kwa khansa. Zipatso za citrus zili kale m'gulu lazakudya zofunika kwambiri zolimbana ndi khansa. Kudya zipatso za citrus kumachepetsa chiopsezo cha mitundu ya khansa monga khansa yapakhosi, pancreatic, m'mimba ndi prostate.

• Amalola kuti ubongo uzigwira ntchito bwino

Ma flavonoids omwe amapezeka mu malalanje amathandizira kuteteza chidziwitso komanso kupewa matenda a neurodegenerative monga dementia kapena Alzheimer's.

• Imawongolera kuthamanga kwa magazi

Malalanje ali ndi potaziyamu yambiri, yomwe imathandiza kuchepetsa kuthamanga kwa magazi. Madzi a lalanje amakhudza kwambiri kuthamanga kwa magazi ndi matenda ena okhudzana nawo.

• Amachepetsa cholesterol

Kumwa madzi alalanje kwa nthawi yayitali kumachepetsa cholesterol mwa amuna ndi akazi. Madzi amachepetsanso kuchuluka kwa mafuta m'thupi ndi cholesterol yoyipa. Malalanje ali ndi fiber yambiri (pectin). Mbali imeneyi imakhala ndi zotsatira zabwino pa cholesterol. Ulusi umalepheretsanso kugaya chakudya kuti asatenge mafuta a kolesterolini.

• Ndi chipatso chomwe odwala matenda a shuga amatha kudya.

Zamkati mwa chipatso ndi gwero lalikulu la ulusi. Fiber imathandizira kuchepetsa kuyamwa kwa shuga ndikuwongolera kuchuluka kwa shuga m'magazi. Chifukwa chake, odwala matenda ashuga amatha kuudya.

• Kumalimbitsa chitetezo chokwanira

Malalanje ali ndi vitamini C wambiri. Mwa njira iyi, imalimbitsa chitetezo chokwanira. Malalanje amakhalanso ndi zakudya zina zolimbitsa thupi monga folate ndi mkuwa. 

• Zimapangitsa thanzi la maso

Kupititsa patsogolo thanzi la maso ndi chimodzi mwa ubwino wa lalanje. Kudya malalanje kumapindulitsa maso chifukwa cha flavonoids yomwe ili nayo. Kafukufuku watsimikizira kuti otenga nawo mbali omwe amadya malalanje amakhala ndi chiopsezo chochepa chokhudzana ndi ukalamba wa macular degeneration.

• Amathandizira chithandizo cha polycystic ovary syndrome

Pofuna kuthana ndi PCOS, ndikofunikira kudya zakudya zomwe zili ndi index yotsika ya glycemic. Orange ili ndi index yotsika ya glycemic. Chifukwa chake, ndi chipatso chomwe odwala PCOS amatha kudya. Orange imathandizanso kukana insulini, yomwe imaganiziridwa kuti ndiyo gwero la PCOS.

Ubwino wa Orange pa Khungu

• Amachepetsa kufiira ndi kutupa kwa khungu.
• Orange imalepheretsa kuwonongeka kwa khungu chifukwa cha UV.
• Amachotsa makwinya. Imachedwetsa kukalamba kwa khungu.
• Imadyetsa khungu.
• Zimalepheretsa ziphuphu zakumaso.
• Imathandizira kupanga collagen pakhungu.
• Imanyowetsa khungu.

Ubwino wa Orange pa Tsitsi

• Zimathandizira kulimbana ndi dandruff.
• Imathandizira kukula kwa tsitsi.
• Zimathandizira tsitsi kukhala lowala komanso kuchuluka kwake.

Ubwino wa Orange pa nthawi ya mimba

Malalanje ali ndi vitamini C wambiri, iron, zinc ndi folic acid. Kudya malalanje mu 3 trimester ya mimba kumalimbitsa chitetezo cha mthupi, kumalimbitsa ubongo. Kudya malalanje mu trimester yoyamba ya mimba kumalimbikitsidwa kwambiri chifukwa kumathandiza ubongo wa mwana wosabadwa. Tikhoza kulemba ubwino malalanje pa mimba motere.

• Orange imakhala ndi vitamini C wambiri, yomwe imalimbitsa chitetezo cha mthupi cha mayi ndi mwana.
• Kudya malalanje pamene muli ndi pakati kumachepetsa chiopsezo cha ziwengo.
• Zimathandizira kukula kwa cartilage, minofu, mitsempha yamagazi ndi mafupa a makanda.
• The folate zomwe zili mu lalanje zimathandiza kupanga maselo a magazi ndi kukula kwa minofu yatsopano.
• Amathetsa kudzimbidwa, komwe kuli vuto pamimba, poyendetsa kayendedwe ka matumbo.
• Ndi potaziyamu yambiri, imayendetsa kuthamanga kwa magazi kwa amayi apakati.
• Zimathandizira kupewa kuchepa kwa magazi m'thupi komwe kumatha kuchitika panthawi yomwe ali ndi pakati.

Kodi Orange Imakupangitsani Kukhala Wofooka?

zopatsa mphamvu mu lalanje otsika, choncho ndi chimodzi mwa zakudya zabwino kudya kuti kuwonda. Lilinso ndi fiber yambiri, yomwe imalepheretsa chilakolako cha kudya komanso kupewa kudya kwambiri. Lilinso ndi vitamini C, yomwe imadziwika kuti imathandiza kuwotcha mafuta.

Zowopsa za Orange

• Palibe zotsatirapo zambiri zodziwika kapena zovulaza za chipatsochi. Anthu ena sagwirizana ndi malalanje, koma izi sizichitikachitika.
• Kwa anthu omwe ali ndi vuto la mtima, kudya malalanje, zingapangitse zizindikiro kuipiraipira. Izi ndichifukwa choti zipatsozo zimakhala ndi ma organic acid monga citric acid ndi ascorbic acid.

Momwe Mungasungire Malalanje?

Pogula lalanje, yomwe ili mu nyengo kuyambira October mpaka February, nthawi zonse sankhani iwo omwe ali ndi rind yosalala, yopanda chilema.

Itha kukhala kwa sabata pamalo ozizira, amdima kutentha kutentha. Kusunga mu chipinda cha zipatso ndi masamba mufiriji kumatha kukulitsa moyo wake wa alumali mpaka milungu iwiri. Osawayika m'thumba lapulasitiki chifukwa amawumba ngati atakumana ndi chinyezi.

Kodi tizidya malalanje angati patsiku?

Palibe kafukufuku pankhaniyi. Poganizira kuti chipatsocho chili ndi vitamini C wambiri komanso zinthu zina zopindulitsa za phytochemical, ndikwanira kudya malalanje 1 kapena 2 patsiku.

Kodi mungadye lalanje pamimba yopanda kanthu?

Orange ndi chipatso cha acidic. Kudya zipatso za acidic monga malalanje pamimba yopanda kanthu kumayambitsa reflux. Choncho, si bwino kudya m’mimba yopanda kanthu.

Gwero: 1, 2