Mabhenefiti eOrange - Ndeapi Mavhitamini Ari muOrange?

Orange muchero unotiyeuchidza nguva yechando sezvatinorangarira mavise nezvechirimo. Rinounza zuva kudzimba dzedu muchando nemuvara waro. Orange, iyo inopenya maziso edu nechitarisiko chayo, inogadzirawo mufaro mumuviri wedu nemabhenefiti ayo. Imwe yemabhenefiti eorenji, chimwe chemichero inodyiwa zvakanyanya, ndechekuti inosimbisa immune system nekuti inowana vhitamini C. Ndizvo chete here? Chokwadi kwete. Orange ine zvimwe zvakawanda zvakanaka zvatisingazive. Tichabata pamusoro pavo vose munyaya ino.

Nesainzi inonzi Citrus sinensis, orenji ndeyemhuri yemacitrus. Kunyange zvazvo nhoroondo yayo isingazivikanwe, inofungidzirwa kuti yakatanga kurimwa muEast Asia zviuru zvemakore zvakapfuura. Nhasi, inokura munzvimbo dzinopisa zvikuru dzenyika.

Orange, mavitamini nemaminerari; beta-caroteneIyo yakazara ne potassium, magnesium uye fiber. Alkaline yayo uye detoxifying zvimiro zvinochengeta muviri uine hutano. Yakapfuma muvhitamini C, ine simba antioxidant. 

Miti yemuorenji ndiyo miti yemichero inorimwa zvakanyanya pasi rose. Kune anopfuura 170 akasiyana phytochemicals uye anopfuura 60 flavonoids mune imwe orenji. Zvizhinji zveizvi zvine anti-inflammatory properties uye yakasimba antioxidant migumisiro.

Nutritional Kukosha kweOrange

Kune 100 makorikori mu47 magiramu emaorenji. Mukuwedzera, kukosha kwekudya kwe100 gramu yemarangi ndeyotevera;

• Calories: 47
• Mvura: 87%
• Mapuroteni: 0.9 gramu
• Carbs: 11.8 gramu
• Shuga: 9.4 magiramu
• Fiber: 2,4 gramu
• Mafuta: 0,1 gramu

Carbohydrate content of orenji

Inosanganisira yakawanda yemakabhohaidhiretsi nemvura, orenji ine yakaderera mapuroteni uye mafuta emukati. zvakadai seglucose, fructose uye sucrose mashuga ari nyore, ndiwo mafomu makuru emacarbohydrates mumuchero uyu. Pasinei nehuwandu hwehuga, ine yakaderera glycemic index (GI) ye31-51. Yaro yakaderera glycemic index inotsanangurwa nepamusoro pe polyphenol uye fiber content, iyo inogadzirisa kuwedzera kweshuga yeropa. 

Fiber content yeorange

Chikafu chikuru icho chitubu chakanaka chefiber Orange (184 gramu) inosangana ne18% yezuva nezuva fiber inoda. Mafibhi makuru anowanikwa mumuchero uyu pectin, cellulose, hemicellulose uye lignin. Fiber inobatsira nekuderedza uremu uye inoderedza cholesterol ichivandudza hutano hwekudya.

Mavhitamini nemamineral anowanikwa mumaranjisi

mavhitaminzi mumaorenji vitamini C uye vitamini B1. Zvisinei, inewo zvicherwa zvakadai se folate uye potassium. 

• C vhitamini: Iyo yakanaka sosi yevhitamini C, 1 hombe orenji inopa zvinopfuura 100% zvezuva nezuva zvinodiwa pavhitamini C.
• Thiamine: Thiamine, vhitamini B1, inowanikwa mune zvakasiyana siyana zvekudya. 

• Folate: Vitamin B9 kana folic acid Iyo inozivikanwawo se folate, ine mabasa mazhinji akakosha uye inowanikwa mune zvakawanda zvezvirimwa zvekudya. 

• Potassium: Uyu muchero wecitrus inzvimbo yakanaka ye potassium. PotassiumNokuderedza BP, inoderedza ngozi yehosha yemwoyo. 

Mishonga yemiti inowanikwa mumaranji

Oranges akapfuma mune akasiyana bioactive chirimwa makomisheni ane akawanda mabhenefiti ehutano. Iwo maviri makirasi makuru e antioxidant chirimwa makomisheni mumuchero uyu carotenoids uye phenolic makomponi.

• Hesperidin: Ndiyo imwe yeakanyanya antioxidants. Iyo musanganiswa hesperidin, citrus flavonoid, ine zvakakosha zvinobatsira.

• Anthocyanins: Anthocyanins, antioxidant flavonoids, inopa maranjisi eropa ruvara rutsvuku.

• Carotenoids: Tum citrusyakakwirira mu carotenoid antioxidants, iyo inokonzera ruvara rwavo rwakapfuma.

• Beta cryptoxanthin: Ndiyo imwe yeakanyanya kuwanda carotenoid antioxidants mumuchero uyu. Muviri unoushandura kuita vhitamini A. 

• Lycopene: Antioxidant inowanikwa muhuwandu hwakawanda mumaorenji matsvuku (Cara cara). lycopene Inowanikwawo mumadomasi nemagrapefruit. Iine hutano hwakasiyana-siyana. 

• Citric acid: Oranges nemimwe michero yecitrus, iyo inobatsira pakunaka kwavo citric acid maererano nepamusoro. Tsvagiridzo inoratidza kuti citric acid inogona kubatsira kudzivirira kuumbwa kwematombo eitsvo.

Benefits of Orange

• Yakapfuma mune antioxidants

Zvibereko zveCitrus semaranjisi zvakazara nema antioxidants anobatsira hutano. Antioxidants makomisheni anorwisa mahara radicals kudzivirira oxidative kusagadzikana uye kudzivirira kubva kuzvirwere zvisingaperi. Antioxidants anobatsira kudzivirira kukura kwemamiriro ezvinhu akadai sechirwere chemoyo, gomarara uye chirwere cheshuga. Oranges inonyanya kukwira mu bioflavonoids yakadai sehesperidin uye hesperetin, iyo inobatsira kuderedza mahara radicals, kuderedza kuzvimba, uye kuderedza kukuvara kweoxidative kumaseru.

• Yakapfuma mufiber

Mabhenefiti eorenji anouya kubva kune yakanakisa fiber yemukati. Kudya chikafu chine fibrous kunowedzera satiety, kunowedzera vhoriyamu kune chituru uye kunopa kufamba. Fiber inobatsirawo mafuta anobatsira mabhakitiriya ari mumatumbu. prebiotic Inoita basa. Iyo gut microbiome yakakosha kune akawanda maficha ehutano uye inopesvedzera kukura kwemhando dzakasiyana dzezvirwere. Fibre inobatsirawo kudzivirira nzara. Kugona kwayo kukuchengeta wakaguta zvakare ndeimwe yemabhenefiti makuru eorenji ekuderedza uremu.

• Inobatsira kune hutano hwemoyo

Flavonoids - kunyanya hesperidin - inowanikwa mumuchero uyu wecitrus ine zvidziviriro zvezvirwere zvemoyo. Semuyenzaniso; Kunwa muto weorenji kune kuonda kweropa. Inoderedzawo BP. Iyo fiber iri mumaorenji inoderedzawo cholesterol muropa. Kutorwa pamwechete, zvinhu izvi zvinogadzira orenji nguva dzose kunwa kunoderedza njodzi yechirwere chemoyo.

• Inodzivirira itsvo stone

Chibereko ichi chitubu che citric acid uye citrate, iyo inofungidzirwa kubatsira kudzivirira kuumbwa kwematombo eitsvo. Potassium citrate inowanzopiwa kuvarwere vane matombo eitsvo. Citrates mumaorenji ane mhedzisiro yakafanana.

• Inodzivirira kupererwa neropa

orenji Kunyange zvazvo isiri nzvimbo yakanaka yesimbi, inodzivirira anemia. Nekuti inzvimbo yakanaka kwazvo ye organic acids sevhitamini C (ascorbic acid) uye citric acid. Ose vhitamini C uye citric asidhi zvinobviswa kubva mugadziriro yekugaya yemuviri. kutorwa kwesimbianowedzera. Kana zvikadyiwa nezvokudya zvine iron yakawanda, zvinobatsira kudzivirira kupererwa neropa.

• kurwisa cancer

Chimwe chezvakanakira orenji kugona kwayo kurwisa cancer. Kutenda kune yakakwira antioxidant yemukati, kudya maranjisi zuva nezuva kunodzivirira kubva kugomarara uye kunodzivirira kukura kwegomarara. Michero yeCitrus yatova pakati pezvokudya zvakakosha zvinorwisa kenza. Kudya michero yemacitrus kunoderedza njodzi yemhando dzegomarara sengesophageal, pancreatic, dumbu uye kenza yeprostate.

• Inobvumira uropi kushanda zvine hutano

Flavonoids inowanikwa mumaranjisi inobatsira kuchengetedza kugona kwekuziva uye kudzivirira neurodegenerative kusagadzikana senge dementia kana Alzheimer's.

• Inogadzirisa BP

Oranges ine potassium yakawanda, iyo inobatsira kugadzirisa BP. Muto weOrange une mhedzisiro yakakosha paBP uye zvimwe zvine hukama.

• Inoderedza cholesterol

Kushandiswa kwenguva refu kwemuto weorenji kunoderedza cholesterol muvarume nevakadzi. Muto wemichero unoderedzawo huwandu hwecholesterol uye huwandu hwecholesterol yakaipa. Oranges ine fiber yakawanda (pectin). Ichi chimiro chinokanganisa cholesterol. Fiber zvakare inodzivirira kugaya hurongwa kubva pakutora cholesterol.

• Icho chibereko chinogona kudyiwa nevarwere vane chirwere cheshuga.

Iyo pulp yemuchero inzvimbo huru yefiber. Fiber inobatsira kunonoka kunyudzwa kweshuga uye kunatsiridza mazinga eshuga yeropa. Naizvozvo, vane chirwere cheshuga vanogona kuidya zvisina njodzi.

• Inosimbisa kudzivirirwa

Orange ine vhitamini C yakawanda. Nenzira iyi, inosimbisa kudzivirirwa. Oranges zvakare ine zvimwe zvinovaka muviri zvinowedzera immune system senge folate nemhangura. 

• Inovandudza hutano hwemaziso

Kuvandudza hutano hwemaziso ndechimwe chezvakanakira orenji. Kudya orenji kunobatsira maziso nekuda kwe flavonoids irimo. Zvidzidzo zvakaratidza kuti vatori vechikamu vakadya maranjisi vaive nenjodzi yakaderedzwa yezera-ane hukama macular degeneration.

• Inotsigira kurapwa kwe polycystic ovary syndrome

Kuti urwise PCOS, zvinodikanwa kudya yakaderera glycemic index chikafu. Orange ine yakaderera glycemic index. Naizvozvo, chibereko icho varwere vePCOS vanogona kudya. Oranges inovandudzawo insulin kuramba, iyo inofungidzirwa kuti ndiyo inobva kuPCOS.

Mabhenefiti eOrange kune Ganda

• Inobvisa ganda rakatsvuka uye kuzvimba.
• Orange inodzivirira UV-induced kukuvara kweganda.
• Inobvisa makwinya. Inononoka kukwegura kweganda.
• Inodyisa ganda.
• Inodzivirira mburwa.
• Inowedzera kugadzirwa kwe collagen muganda.
• Inonyorovesa ganda.

Mabhenefiti eOrange kune Bvudzi

• Inotsigira kurwisa dandruff.
• Inotsigira kukura kwebvudzi.
• Inobatsira bvudzi kuwana kupenya uye vhoriyamu.

Zvakanakira Orange Panguva Yepamuviri

Orange ine vhitamini C yakawanda, iron, zinc uye folic acid. Kudya maranjisi mu 3rd trimester yekuzvitakura kunovandudza immune system, kunosimbisa kukura kwehuropi. Kudya maranjisi mumwedzi mitatu yekutanga yekuzvitakura kunokurudzirwa zvikuru sezvo zvichibatsira kukura kweuropi hwemwana mudumbu. Tinogona kunyora zvakanakira orenji panguva yekuzvitakura sezvinotevera.

• Orange ine vhitamini C yakawanda, iyo inosimbisa kudzivirirwa kwevose amai nemwana.
• Kudya maranjisi kunoderedza njodzi yeallergies paunenge wakazvitakura.
• Inotsigira kukura kwecartilage, tishu, tsinga dzeropa uye mapfupa mucheche.
• Iyo folate yemukati yeorenji inobatsira kuumbwa kwemasero eropa uye kukura kwematishu matsva.
• Inobvisa kuvimbiswa, iyo idambudziko panguva yekuzvitakura, nekugadzirisa kufamba kwehuta.
• Inogadzirisa BP yevakadzi vane pamuviri ine potassium yakawanda.
• Inobatsira kudzivirira anemia inogona kukura panguva yekuzvitakura.

Orange Inoita Kuti Ushaye Simba?

macalorie muorenji yakaderera, saka ndiyo imwe yezvakanakisa zvekudya zvekudya zvekurasikirwa uremu. Iyo yakapfumawo mufiber, iyo inodzora kuda kudya uye inodzivirira kudyisa. Iinewo vhitamini C, iyo inozivikanwa kubatsira kupisa mafuta.

Kukuvadza kweOrange

• Muchero uyu hauna zvakawanda zvinozivikanwa mhedzisiro kana kukuvadza. Vamwe vanhu havawirirani nemaorenji, asi ichi chiitiko chisingawanzo.
• Kune vanhu vane chirungurira, kudya maranjisi, zvinogona kuita kuti zviratidzo zviwedzere. Izvi zvinodaro nekuti chibereko chine organic acids se citric acid uye ascorbic acid.

Nzira yekuchengeta Oranges?

Paunenge uchitenga maranjisi ari mumwaka pakati paGumiguru naKukadzi, gara uchisarudza iwo ane ganda rakatsetseka, risina kuremara.

Inogona kugara kwevhiki munzvimbo inotonhorera, ine rima pane tembiricha yekamuri. Kuchengeta mukamuri yemichero nemiriwo yefiriji kunogona kuwedzera hupenyu hwayo hwesherufu kusvika kumasvondo maviri. Usaaise mubhegi repurasitiki nekuti anoumba kana akafumurwa nehunyoro.

Tinofanira kudya maranjisi mangani pazuva?

Hapana tsvakurudzo panyaya iyi. Tichifunga nezvemuchero wevhitamini C yakawanda uye zvimwe zvinobatsira zve phytochemical content, kudya 1 kana 2 maranjisi pazuva zvakakwana.

Unogona here kudya orenji padumbu risina chinhu?

Orange muchero une acidic. Kudya michero ine acidic yakadai semaranjisi pane isina chinhu mudumbu inokonzeresa reflux. Nokudaro, hazvina kunaka kudya usina chinhu.

Kwakabva: 1, 2