Chokoma, chamitundu yowala zipatso za citrusZimabweretsa kuwala kwa dzuwa m'miyoyo yathu masiku achisanu. Zipatso Ndi gulu la zipatso zomwe zimakhala zokoma komanso zimapereka ubwino wambiri wathanzi.
Zipatso Zomwe zimatchedwanso gulu la zipatsozi, zimaphatikizapo mandimu, malalanje, manyumwa ndi mitundu ina yambiri yosakanizidwa.
Lili ndi ubwino wambiri wathanzi, kuyambira kulimbikitsa chitetezo cha mthupi mpaka kumenyana ndi khansa.
Kodi Citrus ndi chiyani?
Zipatso imamera pamitengo yamaluwa ndi zitsamba. Amamera makamaka ku Australia, New Guinea komanso mwina Southeast Asia.
Masiku ano, amabzalidwa kumadera otentha komanso otentha padziko lonse lapansi. Malo akuluakulu opanga ndi Spain, Brazil, China, USA, Mexico ndi India.
chosangalatsa, zipatso za citrusPafupifupi gawo limodzi mwa magawo atatu aliwonse amagwiritsidwa ntchito popanga madzi.
Mutha kupeza mitundu yonse ya zipatso za citrus chaka chonse. Nyengo yapamwamba ya malalanje ndi manyumwa ku Northern Hemisphere imayambira pakati pa Disembala mpaka Epulo.
Mtengo Wopatsa thanzi wa Zipatso za Citrus
ZipatsoNdi gwero labwino kwambiri la vitamini C, michere yomwe imalimbitsa chitetezo cha mthupi komanso kuti khungu likhale losalala komanso losalala.
Malalanje amodzi okha omwe ali ndi vitamini C wofunikira tsiku lililonse.
zipatso za citrus Lilinso ndi mavitamini a B, potaziyamu, phosphorous, magnesium ndi mkuwa, komanso mavitamini ndi michere ina yofunika kuti thupi lizigwira ntchito.
Kuonjezera apo, ali ndi mankhwala opangira zomera omwe ali ndi ubwino wambiri wathanzi, kuphatikizapo anti-inflammatory and antioxidant effect.
Mankhwalawa ali ndi mitundu yoposa 60 ya flavonoids, carotenoids, mafuta ofunikira. Mankhwalawa ndi omwe amachititsa kuti zipatso zambiri za citrus zikhale ndi thanzi labwino.
Gome ili m'munsili ndi atatu omwe amadyedwa kwambiri zipatso za citrusZimasonyeza zakudya zili
LALANJE
CHIPATSO CHAMPHESA
MANDARIN
kulemera (gr)
131
236
84
mphamvu (kcal)
62
78
37
kuchuluka kwa fiber (g)
3.1
2.5
1.7
Ascorbic asidi (mg)
70
79
26
Folate (mg)
40
24
17
potaziyamu (mg)
237
350
132
Kodi Ubwino Wa Zipatso Za Citrus Ndi Chiyani?
Iwo ndi gwero labwino la fiber
Zipatso za citrus ndi gwero labwino la fiber. Chikho chimodzi chokha cha malalanje odulidwa chimakhala ndi magalamu anayi a fiber. Fiber ili ndi maubwino ambiri azaumoyo, kuphatikiza thanzi labwino komanso kuchepa thupi.
Malalanje amakhala ndi ulusi wambiri wosungunuka, mtundu wa ulusi womwe umathandizira kuchepetsa cholesterol.
Amachepetsa chiopsezo cha miyala ya impso
miyala ya impso ndi zowawa mchere makhiristo. Zitha kupangidwa pamene mkodzo wakhazikika kapena kuchuluka kwa mchere wopangira miyala mumkodzo ndi wapamwamba kuposa wamba.
Mtundu umodzi wa miyala ya impso umayamba chifukwa cha kuchepa kwa citrate mu mkodzo. Zipatso ndi ndiwo zamasamba zambiri, makamaka zipatso za citrusAmachepetsa chiopsezo cha miyala ya impso mwa kukweza milingo ya citrate mumkodzo.
Kumwa madzi a citrus ndipo kudya zipatsozi kumapereka njira ina yachilengedwe ya potaziyamu citrate zowonjezera.
Amathandiza kulimbana ndi khansa
Maphunziro ambiri kudya zipatso za citrus anapeza kuchepetsa chiopsezo cha mitundu ina ya khansa ndi Mu kafukufuku wina, anthu omwe amadya manyumwa kamodzi patsiku kapena kumwa madzi a mphesa anali ndi chiopsezo chochepa cha khansa ya m'mapapo.
Maphunziro ena zipatso za citrusImanenanso kuti ikhoza kukhala yoteteza ku khansa ya m'mimba, m'mimba, m'mawere ndi kapamba.
Zipatsozi zimakhala ndi mitundu yambiri ya zomera, kuphatikizapo flavonoids, zomwe zingathandize kuteteza khansa.
Ena mwa ma flavonoidswa amakhala ngati antioxidants ndipo amaletsa kufotokoza kwa majini omwe amachititsa matenda ena osokonekera, kuphatikiza khansa.
zipatso za citrusPanthawi imodzimodziyo, amathandizira kulimbana ndi khansa mwa kupondereza khansa, kuteteza mapangidwe atsopano a khansa ndi kuyambitsa zinthu zomwe zimayambitsa khansa.
Ali ndi zakudya zomwe zimawonjezera thanzi la mtima
zipatso za citrusZimapindulitsa pamtima. Ndipotu, kafukufuku wa ku Japan anapeza kuti matenda a mtima ndi sitiroko amachepa kwambiri mwa anthu omwe amadya zipatsozi.
Komanso, kuwunika kwa 2017 kukuwonetsa kuti mphesa imalumikizidwa ndi kuchepa kwa kuthamanga kwa magazi kwa systolic. zipatso za citrusZosakaniza zosiyanasiyana mmenemo zingapangitse zizindikiro za thanzi la mtima.
Mwachitsanzo, ulusi wosungunuka ndi ma flavonoids amawongolera kuchuluka kwa mafuta m'thupi mwa kukweza cholesterol "yabwino" ya HDL ndikutsitsa cholesterol "yoyipa" ya LDL ndi triglycerides.
kuphatikizapo amene amatchedwa naringin zipatso za citrusMa flavonoids ambiri mu flavonoids ndi ma antioxidants amphamvu omwe amapindulitsa mtima m'njira zingapo.
Amateteza ubongo
zipatso za citrusMa flavonoids omwe ali mmenemo amathandizira kupewa matenda a neurodegenerative monga Alzheimer's ndi Parkinson's, omwe amayamba chifukwa cha kuwonongeka kwa ma cell mu dongosolo lamanjenje.
Mwa zina, matenda amenewa amayamba chifukwa cha kutupa. zipatso za citrusMa flavonoids omwe amapezeka mumkungudza ali ndi anti-inflammatory properties zomwe zimaganiziridwa kuti zimathandiza kuteteza kuphulika kwa zochitika zomwe zimapangitsa kuti dongosolo la mitsempha lisagwire ntchito.
Mitundu yeniyeni ya flavonoids, kuphatikizapo hesperidin ndi apigenin, yapezeka kuti imawonjezera ntchito ya ubongo poteteza maselo a ubongo.
Maphunziro angapo a akulu akulu nawonso madzi a citruszawonetsedwa kuti zimawonjezera ntchito ya ubongo.
Amachepetsa chiopsezo cha sitiroko mwa amayi
Monga malalanje ndi mphesa, kafukufuku watsopano wa Norwich Medical School zipatso za citrusanapeza kuti ili ndi zosakaniza zotchedwa flavanones zomwe zimathandiza kuchepetsa ischemic stroke mwa amayi ndi 19%.
Amateteza thanzi la maso
ZipatsoKukhala wolemera mu vitamini C kumathandiza kusunga thanzi la mitsempha ya magazi m'maso, kumachepetsanso chiopsezo cha ng'ala ndi kuwonongeka kwa macular chifukwa cha ukalamba.
Amathandiza kuchepetsa nkhawa
Zomwe zimayambitsa kuwonjezereka kwa kupsinjika maganizo ndizo kuwonjezeka kwa hormone cortisol (yomwe imadziwikanso kuti hormone ya nkhawa) ndi kukwera kwa magazi m'madera okhudzidwa kwambiri. ZipatsoVitamini C, yomwe imapezeka mu chipatso, onse amamenyana ndi mavutowa komanso amachepetsa nkhawa.
Amathandiza kufupikitsa chimfine
ZipatsoVitamini C sathandiza kuchiza chimfine kotheratu, monga mmene ankaganizira poyamba. Komabe, pachizindikiro choyamba cha chimfine, a kudya zipatso za citrusakhoza kufupikitsa nthawi yonse ya chimfine ndi tsiku limodzi.
Ubwino wa Zipatso za Citrus Pakhungu
Zipatso Sichidziwika kokha chifukwa cha vitamini C wambiri, komanso fungo lake lotsitsimula. zopezeka mu zipatso izi. citric acidImapha mabakiteriya ndi tizilombo toyambitsa matenda pakhungu, ndikusiya khungu kukhala labwino komanso loyera. Ali ndi malo apadera mu aromatherapy chifukwa cha fungo lawo.
Amapangitsa khungu kukhala laling'ono
Vitamini C (ascorbic acid) ali pamwamba pa mndandanda wa zakudya zofunika kuti khungu likhale laling'ono. Ascorbic acid ndiyofunikira kwambiri chifukwa imathandiza kukonzanso kolajeni yomwe imapangitsa kuti khungu likhale lolimba.
Popeza kuchuluka kwa collagen pakhungu lathu kumachepa ndi ukalamba ndipo thupi lathu silingathe kupanga mwachibadwa. kudya zipatso za citrus imakhala yofunika kwambiri pano.
Amachepetsa mtundu wa pigmentation
Kuwala kwa UV kumayambitsa kuwonongeka kwa okosijeni mwa kuwononga ma antioxidants pakhungu lathu. Vitamini C mu zipatso za citrus amalepheretsa kusinthika kwamtundu komanso kuwonongeka kwa kuwala kopangidwa ndi UV. Pachifukwa ichi zipatso za citrusMutha kuzidya kapena kugwiritsa ntchito madzi ake pamutu.
Vitamini C ndi amene amachititsa kupanga collagen m'thupi lathu. Collagen ndi gawo lomwe limapereka mphamvu ndi kapangidwe ka tsitsi ndikuletsa kusweka.
Chifukwa chake, popeza michere iyi sipangidwa mwachilengedwe ndi thupi lathu, imakhala ndi vitamini C wambiri. zipatso za citrusMuyenera kuchipeza.
Amalimbana ndi dandruff
Akagwiritsidwa ntchito ku tsitsi, chikhalidwe cha acidic cha mandimu chimatsuka pamutu kwambiri ndikuthandizira kuchotsa dandruff. Zimachepetsanso kufooka kwa tsitsi, kumapangitsa kuti liwonekere ndi lonyezimira.
Kodi Zipatso za Citrus Zimakupangitsani Kukhala Wofooka?
Zipatso za citrus ndi chisankho chabwino kwa iwo omwe akuyesera kuchepetsa thupi ndipo chifukwa chake samalani ndi zopatsa mphamvu zawo. Ili ndi zopatsa mphamvu zochepa, koma madzi ake ndi fiber zimakuthandizani kuti mukhale okhuta.
Kafukufuku wa 24 yemwe adawona momwe anthu amadyera zaka 2015, kudya zipatso za citrusadawonetsa kuti kuwonda kunakwaniritsidwa.
Zitha kuwononga mano zikagwiritsidwa ntchito mochuluka
Zopitilira muyeso kudya zipatso za citrus kapena kumwa madzi a zipatso kumawonjezera chiopsezo cha kuwola kwa mano. Izi ndichifukwa, zipatso asidi amawononga enamel ya mano.
Madzi a zipatso sakhala athanzi ngati okha
Ngakhale kuti timadziti monga malalanje ndi manyumwa ali ndi vitamini C wambiri komanso zakudya zomwe zimapezeka mu zipatso zina, sizikhala zathanzi.
Ndi chifukwa chakuti madzi amatulutsa shuga wambiri komanso fiber zochepa kuposa chipatsocho. Ili ndi vuto komanso pazifukwa ziwiri.
Choyamba, zimamasulira mu shuga wambiri komanso zopatsa mphamvu zambiri pakutumikira. Kumwa madzi ndi zakumwa zina zopatsa mphamvu kwambiri kungayambitse kunenepa.
Chachiwiri, thupi lathu likamasunga kuchuluka kwa fructose (mtundu wa shuga mu madzi) kuti ikhale yochuluka, imalowa mwamsanga m'magazi ndikutumizidwa ku chiwindi.
Kupeza fructose kuchokera ku chipatso chokha si vuto, chifukwa mumapeza zochepa nthawi iliyonse. Kuphatikiza apo, fructose mu chipatso imatengedwa pang'onopang'ono m'magazi.
Mphesa imatha kuyanjana ndi mankhwala ena
Kudya manyumwa kapena kumwa madzi a manyumwa kungakhale vuto ngati mukumwa mankhwala enaake. Pali enzyme m'matumbo anu yomwe ingachepetse kuyamwa kwa mankhwala ena.
"Furanocoumarin", mankhwala okhala ndi mphesa, amamangiriza ku enzyme iyi ndikulepheretsa kugwira ntchito bwino.
Zotsatira zake, thupi limamwa mankhwala ambiri kuposa momwe limayembekezera. Furanocoumarin imapezekanso mu tangelos ndi malalanje a Seville (mtundu wa marmalade).
Mankhwala ena omwe amaperekedwa ndi mankhwala komanso owonjezera omwe amakhudzidwa ndi manyumwa ndi awa:
- Ma statins ena a cholesterol yayikulu
- Ma calcium channel blockers ena a kuthamanga kwa magazi
- Cyclosporine, immunosuppressant mankhwala
- Ma benzodiazepines ena
- Mankhwala ena, kuphatikiza Allegra, Zoloft, ndi Buspar
Zina mwa nkhungu ndi yisitizi zimatha kuyambitsa kuyabwa kapena matenda, kapena kutulutsa ma mycotoxins omwe amatha kukula ndikuyambitsa matenda. Choncho sambani chipatsocho bwinobwino musanachidye ndipo mudye patangopita masiku ochepa mutachigula.
Zitha kuyambitsa mavuto am'mimba
Zipatso zina za citrus, monga malalanje, zimakhala ndi ulusi wambiri, zomwe zingayambitse matenda am'mimba monga kutsekula m'mimba komanso kutsekula m'mimba.
Biphenyl Toxicity
Kuti muteteze kukula kwa fungal zipatso za citrusBiphenyl nthawi zambiri amapopera ponyamula e. Mankhwalawa akagwiritsidwa ntchito kwambiri, amatha kuyambitsa khungu ndi maso. Zitha kukhalanso ndi poizoni pa impso, chiwindi ndi chapakati mantha dongosolo.
Kumva ululu woyaka pachifuwa
Anthu omwe nthawi zambiri amamva kutentha pamtima kapena amapezeka kuti ali ndi matenda a reflux a gastroesophageal (GERD), chifukwa ali ndi asidi wambiri omwe angapangitse mavutowa. zipatso za citrusNdibwino kukhala kutali.
Kodi Mitundu Ya Citrus Ndi Chiyani?
ena otchuka mitundu ya citrus Icho chiri motere:
Malalanje okoma: magazi lalanje, kumquat, cara cara
ClementineNdi chipatso chokoma cha citrus chomwe ndi mtanda pakati pa mandarin lalanje ndi lalanje lokoma. Lili ndi asidi wocheperapo kuposa lalanje lotsekemera ndipo nthawi zambiri limasokonezedwa ndi mandarin lalanje.
Magazi alalanje
Mnofu wamagazi a lalanje ndi wofiira kwambiri. Izi ndichifukwa choti lili ndi ma antioxidants apadera otchedwa anthocyanins omwe sapezeka mu zipatso zina za citrus.
Chinthu chinanso chomwe chimasiyanitsa ndi zipatso zina za citrus ndikuti imakhala ndi kakomedwe kake ka rasipiberi komanso kukoma kwa citric.
Limon
LimonChifukwa cha kukoma kwake kowawa kosiyana, ndi chipatso cha citrus chomwe chimagwiritsidwa ntchito padziko lonse lapansi pokonza zakudya ndi zakumwa zotsitsimula.
Kuphatikiza apo, kuchuluka kwake kwa citric acid kumapangitsa kukhala chida champhamvu cha detox, ndipo mafuta ake ofunikira amagwiritsidwa ntchito mu aromatherapy kuti mupumule.
manyumwa
manyumwaali ndi mbiri yapadera kuyambira wowawasa mpaka theka-wokoma. Ndi wosakanizidwa wa zipatso zina ziwiri za citrus - lokoma lalanje ndi pomelo. Mnofu wa chipatso chokongolachi ukhoza kukhala mumithunzi yofiira, yoyera kapena pinki, malingana ndi zosiyanasiyana.
angelo
Tangelo ndi mtanda pakati pa tangerine ndi pomelo kapena manyumwa. zipatso za citrusndi Ndi yowutsa mudyo kwambiri ndipo imakhala yokoma pang'ono.
Kumquat
Kumquat mofanana kwambiri ndi lalanje lokoma, koma laling'ono kwambiri kukula kwake komanso losagonjetsedwa ndi nyengo yozizira.
Pomelo
Pomelo, atatu oyambirira kumene ena onse a citrus hybrids mtundu wa citrusndi mmodzi wa iwo. Pomelo yoyera ndi yotsekemera, yowawasa pinki.
zipatso za yuzu
zipatso za yuzundi chipatso cha citrus chonunkhira kwambiri chofanana kwambiri ndi mphesa yaying'ono.
ugli fruit
Dzina la chipatsochi likhoza kumveka lonyansa, koma ndithudi ndi chipatso chokoma cha citrus. Chipatso cha Ugli chimapangidwa ndikuwoloka mphesa, lalanje ndi tangerine.
Chipatso chotsekemera kwambirichi ndi chotsekemera ngati tangerine, sichiwawa ngati manyumwa, ndipo chimakhala ndi fungo lonunkhira bwino.
Wowawa Orange
Bitter lalanje, monga momwe mungamvetsetse kuchokera ku dzina lake, ndi mtundu wa citrus wowawa kwambiri. Ndi wosakanizidwa wa pomelo ndi mandarin lalanje. Chingelezi chodziwika bwino padziko lonse lapansi cha marmalade chimapangidwa pogwiritsa ntchito malalanje owawa.
