Izibonelelo zeOrenji-Zeziphi iiVithamini ezikwiiorenji?

Iorenji sisiqhamo esisikhumbuza ubusika njengokuba ivatala isikhumbuza ngehlobo. Lizisa ilanga kumakhaya ethu ebusika ngombala walo. I-Orange, ekhanyisa amehlo ethu ngokubonakala kwayo, iphinda idale uvuyo emzimbeni wethu kunye neenzuzo zayo. Enye yeenzuzo zeorenji, esinye seziqhamo ezisetyenziswa kakhulu, kukuba yomeleza amajoni omzimba kuba ingumthombo we-vitamin C. Ingaba kuko konke? Ngokuqinisekileyo akukho. IOrenji ineenzuzo ezininzi ngakumbi esingazaziyo. Siza kuzichukumisa zonke kweli nqaku.

Ngokwenzululwazi ebizwa ngokuba yiCitrus sinensis, iorenji yeyosapho lwesitrasi. Nangona inkqubo yayo yembali ingaziwa, kucingelwa ukuba yaqala ukulinywa eMpuma Asia kumawaka eminyaka eyadlulayo. Namhlanje, ikhula kwezona ndawo zishushu ehlabathini.

I-orange, iivithamini kunye neemaminerali, beta-caroteneIgcwele i-potassium, i-magnesium kunye nefayibha. Iimpawu zayo ze-alkaline kunye ne-detoxifying zigcina umzimba usempilweni. Ityebile kwi-vitamin C, i-antioxidant enamandla. 

Imithi ye-orenji yeyona mithi yeziqhamo ilinywa kakhulu ehlabathini. Kukho ngaphezu kwe-170 eyahlukeneyo ye-phytochemicals kunye ne-flavonoids engaphezu kwe-60 kwi-orenji enye. Uninzi lwazo luneempawu ezichasayo kunye nemiphumo enamandla ye-antioxidant.

Ixabiso lesondlo seOrenji

Kukho iikhalori ezingama-100 kwi-47 grams yeorenji. Ukongezelela, ixabiso lezondlo ze-100 grams ze-orange zinje;

• Iikhalori: 47
• Amanzi: 87%
• Iiprotheni: 0.9 gram
• Iikhabhoni: 11.8 gram
• Iswekile: 9.4 grams
• Ifayibha: 2,4 grams
• Amafutha: 0,1 grams

Umxholo we-carbohydrate ye-orenji

I-Orenji, equka kakhulu i-carbohydrates kunye namanzi, ineprotheyini ephantsi kakhulu kunye nomxholo wamafutha. ezifana ne-glucose, i-fructose kunye ne-sucrose iiswekile ezilula, zezona ntlobo zecarbohydrates kwesi siqhamo. Nangona umxholo wayo weswekile, unesalathisi esisezantsi se-glycemic index (GI) ye-31-51. Isalathisi sayo se-glycemic ephantsi sichazwa yi-polyphenol ephezulu kunye nomxholo wefiber, olawula ukwanda kweshukela egazini. 

Umxholo weFiber we-orenji

Isidlo esikhulu esingumthombo olungileyo wefiber I-Orenji (i-184 grams) idibana malunga ne-18% yeemfuno zemihla ngemihla zefiber. Iintsinga eziphambili ezifumaneka kwesi siqhamo pectin, i-cellulose, i-hemicellulose kunye ne-lignin. Ifayibha inceda ekulahlekeni kobunzima kwaye yehlise i-cholesterol ngelixa iphucula impilo yokwetyisa.

Iivithamini kunye neeminerali ezifumaneka kwiiorenji

IiVithamini kwi-orenji Ivithamin C kunye ne-vitamin B1. Nangona kunjalo, iqulethe iiminerali ezifana ne-folate kunye ne-potassium. 

• Ivithamini C: Umthombo obalaseleyo we-vitamin C, i-orenji enkulu e-1 ibonelela ngaphezu kwe-100% yeemfuno zemihla ngemihla ze-vitamin C.
• Thiamine: I-Thiamine, ivithamin B1, ifumaneka kwiindidi ezininzi zokutya. 

• Folate: Vitamin B9 okanye ifolic acid I-Folate, ekwabizwa ngokuba yi-folate, inemisebenzi emininzi ebalulekileyo kwaye ifumaneka kukutya okuninzi kwezityalo. 

• Potassium: Esi siqhamo se-citrus ngumthombo olungileyo we-potassium. potassiumNgokunciphisa uxinzelelo lwegazi, kunciphisa umngcipheko wesifo senhliziyo. 

Iikhompawundi zezityalo ezifumaneka kwiiorenji

Iiorenji zizityebi kwiikhompawundi ezahlukeneyo zezityalo ze-bioactive ezinezibonelelo ezininzi zempilo. Iiklasi ezimbini eziphambili ze-antioxidant plant compounds kwesi siqhamo ziyi-carotenoids kunye ne-phenolic compounds.

• IHesperidin: Yenye yee-antioxidants eziphambili. I-compound hesperidin, i-citrus flavonoid, ineenzuzo ezibalulekileyo.

• IiAnthocyanins: I-Anthocyanins, i-antioxidant flavonoids, inika iiorenji zegazi umbala obomvu.

• IiCarotenoids: Tum isitrasiZiphezulu kwi-carotenoid antioxidants, ezijongene nombala wazo ocebileyo.

• I-Beta cryptoxanthin: Yenye yezona zinto zininzi kakhulu ze-carotenoid antioxidants kwesi siqhamo. Umzimba uyiguqula ibe yivithamin A. 

• I-Lycopene: I-antioxidant efunyenwe kwixabiso eliphezulu kwiiorenji ezibomvu (iCara cara). lycopene Ikwafumaneka kwitumato kunye ne grapefruit. Ineenzuzo ezahlukeneyo zempilo. 

• Icitric acid: Iiorenji kunye nezinye iziqhamo zesitrasi, ezinegalelo kwincasa yazo emuncu icitric acid Iphezulu ngokwemiqathango ye Uphando lubonisa ukuba i-citric acid inokunceda ukukhusela ukwakheka kwamatye ezintso.

Iinzuzo zeOrenji

• Utyebile kwi-antioxidants

Iziqhamo zeCitrus ezifana neeorenji zizele zii-antioxidants ezinceda impilo. Ii-Antioxidants zi-compounds ezilwa neeradicals zamahhala ukukhusela uxinzelelo lwe-oxidative kunye nokukhusela kwizifo ezingapheliyo. I-Antioxidants inceda ukukhusela ukuphuhliswa kweemeko ezifana nesifo senhliziyo, umhlaza kunye nesifo sikashukela. Iiorenji ziphezulu kakhulu kwi-bioflavonoids efana ne-hesperidin kunye ne-hesperetin, ezinceda ukuthothisa i-radicals yamahhala, ukunciphisa ukuvuvukala, kunye nokunciphisa umonakalo we-oxidative kwiiseli.

• Ityebile kwifiber

Iinzuzo zeorenji zivela kumxholo wefiber ogqwesileyo. Ukutya ukutya okune-fibrous kwandisa ukuhlutha, kongeza umthamo kwisitulo kwaye kunika ukuhamba. Ifayibha ikwanceda nokubasa iintsholongwane eziluncedo emathunjini. prebiotic Iyawenza umsebenzi. I-gut microbiome ibalulekile kwimiba emininzi yezempilo kwaye inefuthe kuphuhliso lweentlobo ezininzi zezifo. Ifayibha ikwanceda ekuthinteleni indlala. Ukukwazi ukukugcina ugcwele kwakhona yenye yeenzuzo eziphambili ze-orenji zokunciphisa umzimba.

• Iluncedo kwimpilo yentliziyo

I-Flavonoids - ngakumbi i-hesperidin - efumaneka kwesi siqhamo se-citrus sineempembelelo zokukhusela kwizifo zentliziyo. Umzekelo; Ukusela ijusi ye-orenji kunomphumela wokunciphisa igazi. Ikwathoba uxinzelelo lwegazi. Ifiber kwiiorenji ikwathoba amanqanaba echolesterol egazini. Xa zidibene, ezi zinto zenza i-orenji rhoqo ukusetyenziswa kunciphisa umngcipheko wesifo senhliziyo.

• Ikhusela amatye kwizintso

Esi siqhamo singumthombo we-citric acid kunye ne-citrate, ekucingelwa ukuba inceda ukukhusela ukubunjwa kwamatye ezintso. I-Potassium citrate idla ngokunikezelwa kwizigulane ezinamatye ezintso. I-Citrates kwiiorenji zineempembelelo ezifanayo.

• Ikhusela i-anemia

orange Nangona ingengomthombo olungileyo we-iron, ikhusela i-anemia. Ngenxa yokuba ngumthombo obalaseleyo we-organic acids njenge-vitamin C (ascorbic acid) kunye ne-citric acid. Zombini iivithamin C kunye ne-citric acid ziyakhutshwa kwinkqubo yokwetyisa yomzimba. ukufunxwa kwentsimbiIyanda . Xa ityiwa kunye nokutya okutyebileyo nge-iron, inceda ukuthintela i-anemia.

• ulwa nomhlaza

Olunye uncedo lweorenji kukukwazi ukulwa nomhlaza. Ngombulelo kumxholo wayo ophezulu we-antioxidant, ukutya iiorenji mihla le kukhusela umhlaza kwaye kuthintele ukukhula komhlaza. Iziqhamo zeCitrus sele ziphakathi kwezona zinto zibalulekileyo zokutya ezilwa nomhlaza. Ukutya iziqhamo zesitrasi kunciphisa umngcipheko weentlobo zomhlaza ezifana ne-esophageal, i-pancreatic, isisu kunye nomhlaza we-prostate.

• Ivumela ingqondo ukuba isebenze ngokusempilweni

I-Flavonoids efumaneka kwiiorenji inceda ukugcina umsebenzi wokuqonda kunye nokuthintela ukuphazamiseka kwe-neurodeergenerative njenge-dementia okanye i-Alzheimer's.

• Ilawula uxinzelelo lwegazi

Iiorenji zizityebi kwi-potassium, enceda ukulawula uxinzelelo lwegazi. Ijusi ye-orenji inefuthe elibalulekileyo kuxinzelelo lwegazi kunye nezinye iingxaki ezinxulumene nazo.

• Yehlisa i-cholesterol

Ukusetyenziswa kwexesha elide lejusi ye-orenji kunciphisa amanqanaba e-cholesterol kumadoda nabasetyhini. Ijusi yeziqhamo nayo yehlisa amanqanaba e-cholesterol ewonke kunye namanqanaba e-cholesterol embi. Iiorenji zizityebi kwifiber (pectin). Olu phawu luchaphazela kakuhle i-cholesterol. Ifayibha ikwathintela inkqubo yokwetyisa ekufunxeni icholesterol.

• Sisiqhamo esinokutyiwa ngabaguli abanesifo seswekile.

I-pulp yesiqhamo ngumthombo omkhulu wefayibha. Ifayibha inceda ukufunxa iswekile kade kwaye iphucule amanqanaba eswekile yegazi. Ngoko ke, abantu abanesifo seswekile banokuyisebenzisa ngokukhuselekileyo.

• Yomeleza ukhuseleko

Iorenji inevithamin C eninzi. Ngale ndlela, iqinisa i-immunity. Iiorenji zikwanazo nezinye izondlo ezinyusa amajoni omzimba, njengefolate kunye nobhedu. 

• Iphucula impilo yamehlo

Ukuphucula impilo yamehlo yenye yeenzuzo zeorenji. Ukutya i-orenji kuluncedo emehlweni ngenxa ye-flavonoids equlethwe kuyo. Uphononongo luye lwafumanisa ukuba abathathi-nxaxheba abatya iiorenji babenomngcipheko oncitshisiweyo wokwehla kwe-macular degeneration.

• Ixhasa unyango lwe-polycystic ovary syndrome

Ukulwa ne-PCOS, kuyimfuneko ukutya ukutya okuphantsi kwe-glycemic index. I-Orange inesalathiso esisezantsi se-glycemic. Ke ngoko, sisiqhamo esinokutyiwa ngabaguli be-PCOS. Iiorenji zikwaphucula ukumelana ne-insulin, ekucingelwa ukuba ngumthombo we-PCOS.

Iinzuzo zeOrenji kuLusu

• Ikhulula ubomvu besikhumba kunye nokuvuvukala.
• I-Orenji ikhusela umonakalo wesikhumba owenziwe yi-UV.
• Isusa imibimbi. Ibambezela ukuguga kwesikhumba.
• Iyondla ulusu.
• Ikhusela i-acne.
• Ikhawulezisa ukuveliswa kwe-collagen esikhumbeni.
• Ithambisa ulusu.

Izibonelelo zeOrenji kwiNwele

• Ixhasa umlo wokulwa inkwethu.
• Ixhasa ukukhula kweenwele.
• Inceda iinwele zizuze ukukhanya kunye nomthamo.

Izibonelelo zeOrenji ngexesha lokukhulelwa

I-Orenji inevithamin C eninzi, i-iron, i-zinc kunye ne-folic acid. Ukutya ii-oranges kwi-3rd trimester yokukhulelwa kuphucula ukusebenza komzimba, kuqinisa ukuphuhliswa kwengqondo. Ukutya iiorenji kwiinyanga ezintathu zokuqala zokukhulelwa kunconyelwa kakhulu njengoko kunceda ukukhula kobuchopho bomntwana esibelekweni. Sinokudwelisa izibonelelo ze-orange ngexesha lokukhulelwa ngolu hlobo lulandelayo.

• I-Orenji ityebile kwivithamin C, eyomeleza ukhuseleko kumama kunye nosana.
• Ukutya iiorenji kunciphisa umngcipheko wokungalungelani nezinto ezithile ngexesha ukhulelwe.
• Ixhasa ukuphuhliswa kwe-cartilage, izicubu, imithambo yegazi kunye namathambo kwiintsana.
• Umxholo we-folate we-orenji unceda ukwakheka kweeseli zegazi kunye nokukhula kwezicubu ezintsha.
• Ikhulula ukuqunjelwa, okuyingxaki ngexesha lokukhulelwa, ngokulawula ukuhamba kwamathumbu.
• Ilawula uxinzelelo lwegazi lwabasetyhini abakhulelweyo kunye nomxholo wayo ophezulu we-potassium.
• Inceda ukukhusela i-anemia enokuthi ikhule ngexesha lokukhulelwa.

Ngaba iOrenji Ikwenza Ulahlekelwe Ubunzima?

iikhalori kwi-orenji Inamafutha aphantsi, ngoko ke kokunye kokutya okutyayo ukuze unciphise umzimba. Ikwatyebile kwifiber, elawula ukutya kwaye inqande ukutya kakhulu. Kwakhona iqulethe i-vitamin C, eyaziwa ngokunceda ukutshisa amanqatha.

Ubungozi beOrenji

• Esi siqhamo asinazo iziphumo ebezingalindelekanga ezininzi ezaziwayo okanye ingozi. Abanye abantu abadibani neeorenji, kodwa le yimeko enqabileyo.
• Kubantu abafumana isitshisa, ukutya iiorenji, zinokwenza iimpawu zibe mandundu. Oku kungenxa yokuba isiqhamo sinee-asidi eziphilayo ezifana ne-citric acid kunye ne-ascorbic acid.

Indlela yokugcina iiorenji?

Xa uthenga iiorenji ezikwixesha phakathi kuka-Oktobha noFebruwari, soloko ukhetha ezo zine-peel egudileyo, engenasiphako.

Ingagcina ukuya kwiveki kwiqondo lobushushu begumbi kwindawo epholileyo, emnyama. Ukugcina kwindawo yeziqhamo kunye nemifuno yefriji kunokwandisa ubomi beshelufu ukuya kwiiveki ezi-2. Musa ukuzifaka engxoweni yeplastiki kuba ziya kubumba xa zisesichengeni sokufuma.

Zingaphi iiorenji ekufuneka sizitye ngemini?

Alukho uphando ngalo mbandela. Ukuqwalasela umxholo we-vitamin C wesiqhamo kunye nokunye okunenzuzo ye-phytochemical content, ukutya i-1 okanye i-2 i-oranges ngosuku kwanele.

Ngaba ungatya i-orenji kwisisu esingenalutho?

Iorenji sisiqhamo esineasidi. Ukutya iziqhamo ezineasidi ezifana neorenji kwisisu esingenalutho kubangela ukuqunjelwa. Ngoko ke, akulungile ukutya kwisisu esingenalutho.

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