Zviri muChinyorwa
Zvinotapira, zvine ruvara rwakajeka citrusInounza chiedza chezuva muupenyu hwedu mumazuva echando. Citrus Iboka remichero inonaka uye inopa hutano hwakawanda.
Citrus Iyo inonziwo iyi kirasi yemuchero, inosanganisira ndimu, orenji, mazambiringa uye mamwe akawanda mahybrids nemhando.
Iine zvakawanda zvakanaka zvehutano, kubva pakuwedzera kusadzivirirwa kusvika pakurwisa cancer.
Chii chinonzi Citrus?
Citrus inokura pamiti ine maruva nemakwenzi. Inokura zvakanyanya muAustralia, New Guinea uye pamwe Southeast Asia.
Nhasi, vanorimwa munzvimbo dzinopisa uye dzinopisa pasi rose. Nzvimbo huru dzekugadzira iSpain, Brazil, China, USA, Mexico neIndia.
zvinonakidza, michero yecitrusChinenge chikamu chimwe muzvitatu chayo chinoshandiswa kugadzira muto.
Iwe unogona kuwana marudzi ese emichero yecitrus gore rose. Mwaka wepamusoro wemaranjisi nemagrapefruit muNorthern Hemisphere unotangira pakati paZvita kusvika Kubvumbi.
Nutritional Kukosha kweCitrus Fruits
CitrusInobva yakanakisa vhitamini C, chikafu chinosimbisa immune system uye chinoita kuti ganda rirambe rakatsetseka uye rakapfava.
Orenji rimwe chete riri pakati nepakati rine huwandu hwese hunodiwa hwezuva nezuva hwevhitamini C.
michero yecitrus Iinewo mavhitamini B, potassium, phosphorus, magnesium nemhangura, pamwe nemamwe mavhitaminzi nemamineral anodiwa kuti muviri ushande.
Pamusoro pezvo, ivo vakapfuma mumakomisheni ezvirimwa ane akasiyana ehutano mabhenefiti, anosanganisira anti-kuzvimba uye antioxidant mhedzisiro.
Mishonga iyi ine marudzi anopfuura makumi matanhatu eflavonoids, carotenoids, mafuta anokosha. Mishonga iyi inokonzeresa hutano hwemichero yecitrus yakawanda.
Tafura iri pasi apa ndiyo mitatu inonyanya kudyiwa muchero wecitrusInoratidza chikafu chemukati che
| ORENJI | GRAPEFRUIT | MANDARIN | |
| uremu (gr) | 131 | 236 | 84 |
| simba (kcal) | 62 | 78 | 37 |
| fiber content (G) | 3.1 | 2.5 | 1.7 |
| Ascorbic asidhi (mg) | 70 | 79 | 26 |
| Folate (mg) | 40 | 24 | 17 |
| Potassium (mg) | 237 | 350 | 132 |
Ndezvipi Zvakanakira Citrus Fruits?
Ivo inzvimbo yakanaka yefiber
Michero yeCitrus inzvimbo yakanaka yefiber. Kapu imwe chete yemaranjisi akachekwa ine magiramu mana efiber. Fiber ine zvakawanda zvakanaka zvehutano, kusanganisira kuvandudza kugaya hutano uye huremu hutano.
Oranges inonyanya kunyungudika mufiber, rudzi rwefiber inobatsira kuderedza cholesterol.
Vanoderedza ngozi yematombo eitsvo
matombo eitsvo inorwadza mineral crystals. Vanogona kuumba kana weti yakanyungudutswa kana kuwanda kwemaminerari ekugadzira matombo muweti akakwira kupfuura zvakajairika.
Imwe mhando yedombo reitsvo inokonzerwa neakaderera citrate mazinga muweti. Michero yakawanda nemiriwo, kunyanya citrusInoderedza njodzi yematombo eitsvo nekusimudza mazinga ecitrate mumuguta.
Kunwa muto wecitrus fruit uye kudya ma berries aya kunopa imwe nzira yakasikwa kune potassium citrate supplements.
Vanobatsira kurwisa cancer
Zvidzidzo zvakawanda kushandiswa kwecitrus kuwanikwa kuderedza njodzi yemamwe marudzi egomarara ne Mune imwe ongororo, vanhu vaidya mazambiringa pazuva kana kunwa muto wemuzambiringa vaive nenjodzi yakaderera yekenza yemapapu.
Zvimwe zvidzidzo michero yecitrusInotaura zvakare kuti inogona kudzivirira kubva esophageal, dumbu, zamu uye pancreatic cancers.
Aya ma berries ane huwandu hwemiti yemiti, kusanganisira flavonoids, inogona kubatsira kudzivirira kubva kune kenza.
Mamwe eaya maflavonoid anoita seanorwisa antioxidants uye anovhara kutaura kwemamwe majini anokonzera zvimwe zvirwere zvinopera, kusanganisira gomarara.
michero yecitrusPanguva imwecheteyo, vanobatsira kurwisa gomarara nekudzvanya magomarara, kudzivirira kuumbwa kwegomarara idzva uye kusaita zvinhu zvinokonzeresa.
Izvo zvine chikafu chinowedzera hutano hwemoyo
michero yecitrusInobatsira mwoyo. Muchokwadi, chidzidzo cheJapan chakawana mwero wakaderera wehosha yemoyo uye sitiroko muvanhu vaidya yakawanda yezvibereko izvi.
Zvakare, ongororo ye2017 inoratidza kuti mazambiringa akabatana nekuderera kwe systolic blood pressure. michero yecitrusAkasiyana makomisheni mairi anogona kuvandudza mamaki ehutano hwemoyo.
Semuenzaniso, soluble fiber uye flavonoids inodzora cholesterol mazinga nekusimudza "yakanaka" HDL cholesterol uye kuderedza "yakaipa" LDL cholesterol uye triglycerides.
kusanganisira vaya vanonzi naringin michero yecitrusMazhinji e flavonoids mu flavonoids ane simba antioxidants anobatsira moyo munzira dzinoverengeka.
Vanodzivirira uropi
michero yecitrusIyo flavonoids iri mairi inobatsira kudzivirira neurodegenerative zvirwere seAlzheimer's uye Parkinson's, izvo zvinokonzerwa nekuparara kwemasero mutsinga.
Muchikamu, zvirwere izvi zvinokonzerwa nekuzvimba. michero yecitrusMaflavonoid anowanikwa mumusidhari ane anti-inflammatory properties ayo anofungidzirwa kuti anobatsira kudzivirira kubva kune mhirizhonga yezviitiko zvinokonzera kuti hurongwa hwemagetsi hushande.
Mhando dzakananga dzeflavonoids, kusanganisira hesperidin uye apigenin, dzakawanikwa kuti dzinowedzera huropi hunoita nekuchengetedza masero europi.
Zvidzidzo zvakawanda muvakuru vakuru vakaitawo muto wecitrusyakaratidzwa kuwedzera kushanda kwehuropi.
Inoderedza njodzi yesitiroko muvakadzi
Kunge maranjisi nemagrapefruits, chidzidzo chitsva neNorwich Medical School citrusvakawana kuti ine zvinhu zvinonzi flavanones zvinobatsira kuderedza ischemic sitiroko muvakadzi ne19%.
Inodzivirira hutano hwemaziso
CitrusKuve akapfuma muvhitamini C kunobatsira kuchengetedza hutano hwetsinga dzeropa mumaziso, zvinoderedzawo njodzi yekuva nekatarakiti uye zera-ane hukama macular degeneration.
Inobatsira kuderedza kushushikana
Zvikonzero zviviri zvikuru zvekuwedzera kwemazinga ekushushikana ndiko kuwedzera kwehomoni cortisol (inozivikanwawo sehomoni yekushushikana) uye kukwira kweBP mumatunhu ekushushikana kukuru. CitrusVitamin C, iyo inowanikwa mumuchero, zvose zvinorwisana nezvinetso izvi uye zvinoderedza kushungurudzika.
Vanobatsira kupfupisa chikosoro
CitrusVhitamini C haibatsiri kurapa chikosoro chose chose, sezvaimbofungwa. Zvisinei, pachiratidzo chekutanga chechando, a kudya muchero wecitrusinogona kupfupisa nguva yese yedzihwa nezuva rimwe.
Benefits yeCitrus Fruits yeGanda
Citrus Haizivikanwi chete nezvehuwandu hwayo hwevhitamini C, asiwo nekunhuhwirira kwayo kunozorodza. inowanikwa muzvibereko izvi. citric acidInouraya mabhakitiriya uye mamwe hutachiona paganda, ichisiya ganda richinzwa rakachena uye rakachena. Vane nzvimbo yakakosha mune aromatherapy nekuda kwekunhuhwirira kwavo.
Vanoita kuti ganda rive diki
Vitamin C (ascorbic acid) iri pamusoro pezvinyorwa zvinovaka muviri zvinodiwa kuti ganda rirambe richitaridzika diki. Ascorbic asidhi yakakosha zvikuru sezvo ichibatsira kudzoreredza collagen inochengetedza elasticity yeganda.
Sezvo huwandu hwe collagen muganda redu hunodzikira nekuchembera uye muviri wedu haugone kuiburitsa nemasikirwo. kushandiswa kwezvibereko zvecitrus zvinotonyanya kukosha pano.
Inoderedza pigmentation
UV mwaranzi inokonzeresa kukuvara kweoxidative nekupedza iyo antioxidants muganda redu. Vitamin C mumichero yecitrus inodzivirira pigmentation uye UV-induced light kukuvara. Nechinangwa ichi citrusUnogona kuidya kana kuisa majusi ayo pamusoro.
Bvudzi Benefits yeCitrus Fruits
Inodzivirira kurasikirwa uye inosimbisa bvudzi
Vitamin C inokonzeresa kugadzirwa kwe collagen mumuviri wedu. Collagen ndicho chikamu chinopa simba uye chimiro kune bvudzi uye chinodzivirira kuputsika.
Naizvozvo, sezvo chikafu ichi chisina kugadzirwa nemuviri wedu, chakapfuma muvhitamini C. citrusUnofanira kuiwana kubva.
Anorwisa dandruff
Kana yaiswa kune vhudzi, iyo acidic yemvura yemuto inochenesa ganda remusoro zvakanyanya uye inobatsira kubvisa dandruff. Zvinoderedzawo kugomara kwebvudzi, zvichiita kuti rive rakakora uye richipenya.
Zvibereko zveCitrus Zvinoita Kuti Ushaye Simba?
Michero yeCitrus isarudzo yakanaka kune avo vari kuedza kuderedza uremu uye saka teerera kune macalorie avo. Iine macalorie mashoma, asi mvura yayo uye fiber zvirimo zvinokubatsira kuti ugare wakaguta.
Chidzidzo che24 chakatarisa madyiro evanhu pamakore makumi maviri nemana, kudyiwa kwemichero yecitrusyakaratidza kuti kuonda kwakawanikwa.
Ndezvipi Kukuvadza Kwemichero yeCitrus?
Citrus Kunyangwe kazhinji zvine hutano, zvinogona kukonzera mashoma angangove asina kunaka mhedzisiro.
Inogona kukonzera kuora kwemazino kana inodyiwa yakawanda
Zvakawandisa kudya citrus kana kunwa muto wemichero kunowedzera njodzi yekuora mazino. Izvi zvinodaro nekuti, maranjisi acids inobvisa enamel yezino.
Muto wemuchero hauna hutano sewewo
Kunyange zvazvo mito yakaita semaranjisi nemagrapefruit ine yakawanda yevhitamini C uye zvinovaka muviri zvinowanikwa mune mimwe michero, hazvina utano zvakanyanya.
Imhaka yekuti muto unobereka shuga yakawanda uye fiber shoma pane muchero pachawo. Iri idambudziko uye nezvikonzero zviviri.
Kutanga, inoshandura mune shuga yakawanda uye mamwe makorikori pakushumira. Kunwa muto uye zvimwe zvinwiwa zvine macalorie akawanda zvinogona kukonzera uremu.
Chechipiri, apo muviri wedu unochengeta huwandu hwefructose (rudzi rweshuga mujusi) yakakwirira, inokurumidza kuiswa muropa uye inotumirwa kuchiropa.
Kana chiropa chikatora fructose yakawanda kupfuura iyo inogona kugadzirisa, inoshandura imwe yefructose mumafuta. Nokufamba kwenguva, mafuta aya anochengeterwa mafuta echiropa chirwerezvinogona kukonzera.
Kuwana fructose kubva muchero pachayo harisi dambudziko, sezvo iwe uchizowana diki diki nguva imwe neimwe. Mukuwedzera, fructose mumuchero inotorwa zvishoma nezvishoma muropa.
Grapefruit inogona kusangana nemimwe mishonga
Kudya mazambiringa kana kunwa muto wegrapefruit kunogona kuva dambudziko kana uri kutora mimwe mishonga. Pane enzyme mumatumbo ako inoderedza kutorwa kweimwe mishonga.
"Furanocoumarin", kemikari ine mazambiringa, inosunga kune iyi enzyme uye inodzivirira kuti irege kushanda zvakanaka.
Somugumisiro, muviri unotora mishonga yakawanda kupfuura yaunotarisira. Furanocoumarin inowanikwawo mu tangelos uye Seville oranges (rudzi rwe marmalade).
Mimwe mishonga yemishonga uye ye-over-the-counter inobatwa negrapefruit inosanganisira:
- Mamwe ma statins epamusoro cholesterol
- Mamwe ma calcium channel blockers ekukwira kweropa
- Cyclosporine, immunosuppressant mushonga
- Mimwe benzodiazepines
- Mimwe mishonga, kusanganisira Allegra, Zoloft, uye Buspar
Inogona kunge iri kukura kwefungal
Citrus inokonzeresa kukura kwefungal papurazi, panguva yekufambisa uye kunyangwe mushure mekutenga kwevatengi.
Zvimwe zvezviumbwa izvi uye mbiriso zvinogona kukonzera kusawirirana kana kutapuriranwa, kana kutoburitsa mycotoxins inogona kukura nekukonzera hurwere. Saka geza muchero wacho zvakanaka usati waudya uye woudya mukati memazuva mashoma wautenga.
Inogona kukonzera matambudziko ekugaya
Mimwe michero ye citrus, yakaita semaranjisi, ine yakakwira fiber yemukati, iyo inogona kukonzera nyaya dzekugaya senge mazamu emudumbu uye manyoka.
Biphenyl Toxicity
Kudzivirira fungal kukura citrusBiphenyl inowanzopfapfaidzwa kana ichirongedza e. Kana ichidyiwa muhuwandu hwakanyanya, kemikari iyi inogona kukonzera ganda uye kutsamwa kweziso. Inogonawo kuva nemigumisiro ine chepfu paitsvo, chiropa uye central nervous system.
Kunzwa kupisa kunorwadza muchipfuva
Vanhu vanogara vachinzwa chirungurira kana kuti vakaonekwa vaine chirwere chegastroesophageal reflux (GERD), sezvo chine acid yakawandisa inogona kuwedzera matambudziko aya. citrusZviri nani kugara kure.
Chii chinonzi Citrus Varieties?
zvimwe zvakakurumbira marudzi ecitrus Ndizvo sezvinotevera:
Sweet oranges: ropa orenji, kumquat, cara cara
Mandarin: Clementine, tangelo, calamondin
Lime: Key lime, Persian, kaffir
Grapefruit: Ichena, ruby tsvuku, oroblanco
Lemon: Meyer, eureka
Dzimwe mhando: Citron, yuzu, ugli, Rangpur, pomelo, kinnow
orenji
Inowanikwa zviri nyore pasi rose uye inopedzwa nerudo. orenjiIyo yakasanganiswa ye pomelo uye tangerine. Uyu muchero unotapira unokura munzvimbo dzinopisa uye dzinopisa.
Mandarin
Imwe muchero wecitrus mumwe MandarinIyo inotapira kupfuura orenji yenguva dzose uye inoshandiswa mukugadzirira kwezvinwiwa zvakawanda, dessert, saladi uye zvimwe ndiro.
Clementine
ClementineMuchero unotapira wecitrus uri muchinjiko pakati pemandarin orenji neorenji rinotapira. Iine acid shoma pane sweet orenji uye inowanzovhiringidzika nemandarin orange.
Ropa orenji
Nyama yemuchero weropa weorenji yakasviba zvakanyanya. Izvi zvinodaro nekuti ine yakasarudzika antioxidants inonzi anthocyanins iyo isingawanikwe mune mimwe michero yecitrus.
Chimwe chinhu chinoisiyanisa kubva kune mamwe macitrus anofananidzwa ndeyekuti ine raspberry inonaka inonaka pamwe chete neyakajairika citric flavour.
Limon
LimonNekuda kwekuravira kwayo kwakasiyana, muchero wecitrus unoshandiswa pasi rese mukugadzirira kwekudya uye zvinwiwa zvinozorodza.
Pamusoro pezvo, iyo yakakwira citric acid yemukati inoita kuti ive ine simba detox agent, uye mafuta ayo akakosha anoshandiswa muaromatherapy yekuzorora.
bhuratifuru
bhuratifuruine yakasarudzika flavour mbiri kubva painovava kusvika semi-inotapira. Ihwo husanganiswa hwemimwe michero miviri yecitrus - sweet orenji uye pomelo. Nyama yemuchero uyu wakaisvonaka inogona kuva yakatsvuka, yakachena kana yepinki muvara, zvichienderana nemhando dzakasiyana-siyana.
tangelo
Tangelo muchinjiko pakati pe tangerine ne pomelo kana grapefruit. muchero wecitrusndizvo Iine muto zvakanyanya uye ine kakunaka kutapira.
Kumquat
Kumquat yakafanana chaizvo neorenji inotapira, asi idiki muhukuru uye inoshingirira kutonhora kwekunze.
Grapefruit
Grapefruit, matatu epakutanga apo mamwe mahybrids ecitrus rudzi rwecitrusmumwe wavo. White-fleshed pomelo inotapira, pink-fleshed sour.
yuzu muchero
yuzu mucheromuchero wecitrus unonhuhwirira wakada kufanana negirepifruit diki.
ugli muchero
Zita remuchero uyu ringaite serakanyangara, asi chokwadi muchero wecitrus unonaka. Ugli muchero unoumbwa nekuyambuka magrapefruit, orenji uye tangerine.
Uyu muchero une muto wepamusoro unotapira senge tangerine, usingavava kupfuura grapefruit, uye une rind rinonhuwirira.
Inovava Orange
Bitter orenji, sezvaunganzwisisa kubva kuzita rayo, inovava kwazvo inonhuhwirira ecitrus akasiyana. Iyo yakasanganiswa yepomelo uye mandarin orenji. ChiRungu chine mukurumbira pasi rose marmalade inogadzirwa pachishandiswa orenji inovava.
Mazano Anobatsira paCitrus
- Nguva yakanakisa yekudya michero iyi iri mangwanani padumbu risina chinhu kana mushure mekudya kwakareruka.
-Dzivisa kunwa mvura mushure mekudya michero yecitrus sezvo inogona kuwedzera acidity mudumbu mako.
-Nekuda kwehupenyu hwayo hurefu hwesherufu uye kukosha kwayo kwekudya kunoderera michero yecitrus Usachengeta kwenguva yakareba.
- Edza kudya michero yecitrus neganda rayo jena rinofukidza zvikamu zvega kuti uwane mabhenefiti ezvaanoita-anoderedza fiber.
- Usambofa wadya michero iyi nekudya sezvo inogona kukonzera acidity uye kukanganisa kugaya. Unogona kudzidya maawa mashoma usati wadya kana mushure mekudya.
Zvinyorwa Zvaunofanirwa Kuverenga
