Umxholo wenqaku
Iswiti, inemibala eqaqambileyo isitrasiKuzisa ukukhanya kwelanga ebomini bethu ngeentsuku zasebusika. Isitrasi Liqela leziqhamo ezimnandi kwaye zibonelela ngeenzuzo ezininzi zempilo.
ICitrus Ikwabizwa ngokuba ludidi lweziqhamo, luquka ilamuni, iorenji, igrapefruit kunye nezinye iintlobo ezininzi ezixutyiweyo.
Ineenzuzo ezininzi zempilo, ukusuka ekukhuliseni ukhuseleko ukuya ekulweni nomhlaza.
Yintoni iCitrus?
Isitrasi ikhula kwimithi yeentyatyambo kunye namatyholo. Ikhula kakhulu eOstreliya, eNew Guinea kwaye mhlawumbi kuMzantsi-mpuma weAsia.
Namhlanje, zikhuliswa kwiindawo ezishushu kunye nemozulu eshushu kwihlabathi liphela. Amaziko amakhulu emveliso yiSpain, Brazil, China, USA, Mexico kunye neIndiya.
umdla, iziqhamo zesitrasiPhantse isinye kwisithathu sayo sisetyenziselwa ukwenza incindi.
Unokufumana zonke iintlobo zeziqhamo ze-citrus unyaka wonke. Ixesha eliphezulu leeorenji kunye neegrapefruit kuMntla weHemisphere liqala phakathi kuDisemba ukuya kuAprili.
Ixabiso leSondlo leZiqhamo zeCitrus
IsitrasiNgumthombo obalaseleyo wevithamin C, isondlo esomeleza amajoni omzimba kwaye sigcine ulusu lugudile kwaye luthambile.
Kuphela iorenji enye ephakathi enaso sonke isixa esifunekayo mihla le sevithamin C.
iziqhamo zesitrasi Kwakhona iqulethe iivithamini B, i-potassium, i-phosphorus, i-magnesium kunye nobhedu, kunye nezinye iivithamini kunye neemaminerali ezifunekayo ukuze umzimba usebenze.
Ukongeza, zizityebi kwiikhompawundi zezityalo ezineenzuzo ezahlukeneyo zempilo, kubandakanywa ne-anti-inflammatory and antioxidant effects.
Ezi zixhobo ziqulethe iintlobo ezingaphezu kwama-60 ze-flavonoids, i-carotenoids, ioli efunekayo. Ezi khompawundi zinoxanduva loncedo lwezempilo lweziqhamo ezininzi zesitrasi.
Itheyibhile engezantsi zezona zintathu zisetyenziswa kakhulu iziqhamo zesitrasiIbonisa umxholo wezondlo ze
| ORENJI | I-GRAPEFRUIT | MANDARIN | |
| ubunzima (gr) | 131 | 236 | 84 |
| amandla (kcal) | 62 | 78 | 37 |
| umxholo wefiber (g) | 3.1 | 2.5 | 1.7 |
| Ascorbic acid (mg) | 70 | 79 | 26 |
| I-Folate (mg) | 40 | 24 | 17 |
| potassium (mg) | 237 | 350 | 132 |
Ziziphi iiNzuzo zeZiqhamo zeCitrus?
Zingumthombo olungileyo wefiber
Iziqhamo zeCitrus ngumthombo olungileyo wefiber. Ikomityi nje enye yeeorenji ezidayiweyo iqulethe iigram ezine zefiber. Ifayibha ineenzuzo ezininzi zempilo, kubandakanywa impilo ephuculweyo yokugaya kunye nempilo yokuncipha kwesisindo.
Iiorenji ziphezulu kakhulu kwifiber enyibilikayo, uhlobo lwefiber olunceda ukuthoba amanqanaba e-cholesterol.
Banciphisa umngcipheko wamatye ezintso
amatye ezintso ziikristale zeeminerali ezibuhlungu. Ziyakwazi ukuqulunqa xa umchamo ugxininisekile okanye inani leeminerali ezenziwe ngamatye kumchamo liphezulu kunesiqhelo.
Olunye uhlobo lwelitye leentso lubangelwa ngamanqanaba aphantsi e-citrate kumchamo. Uninzi lweziqhamo kunye nemifuno, ngakumbi isitrasiIyanciphisa umngcipheko wamatye ezintso ngokuphakamisa amanqanaba e-citrate kumchamo.
Ukusela ijusi yeziqhamo zesitrasi kwaye ukutya la maqunube kunika enye indlela yendalo kwizongezelelo ze-potassium citrate.
Banceda ukulwa nomhlaza
Izifundo ezininzi ukusetyenziswa kwesitrasi kufunyanwe ukunciphisa umngcipheko weentlobo ezithile zomhlaza nge Kolunye uphononongo, abantu abatya igrapefruit enye ngosuku okanye basele ijusi yegrapefruit babenomngcipheko omncinci womhlaza wemiphunga.
Ezinye izifundo iziqhamo zesitrasiIkwachaza ukuba inokukhusela kwi-esophageal, isisu, isifuba kunye nomhlaza we-pancreatic.
La maqunube aneqela lezityalo, kuquka i-flavonoids, ezinokunceda ukukhusela kumhlaza.
Ezinye zezi flavonoids zisebenza njenge-antioxidants kwaye zivimbela ukubonakaliswa kwemfuza ethile ejongene nezifo ezithile eziphazamisayo, kuquka nomhlaza.
iziqhamo zesitrasiKwangaxeshanye, bancedisa ekulweni umhlaza ngokucinezela umhlaza, ukunqanda ukumila komhlaza omtsha kunye nokuthintela umhlaza.
Ziqulethe izondlo ezandisa impilo yentliziyo
iziqhamo zesitrasiIyingenelo kwintliziyo. Enyanisweni, uphando lwaseJapan lufumene amazinga aphantsi esifo senhliziyo kunye ne-stroke kubantu abadla amanani aphezulu ezi ziqhamo.
Kwakhona, uphononongo lwe-2017 lubonisa ukuba i-grapefruit idibaniswe nokunciphisa uxinzelelo lwegazi lwe-systolic. iziqhamo zesitrasiIikhompawundi ezahlukeneyo kuyo zinokuphucula iimpawu zempilo yentliziyo.
Ngokomzekelo, i-fiber e-soluble kunye ne-flavonoids ilawula amanqanaba e-cholesterol ngokuphakamisa i-cholesterol "elungileyo" ye-HDL kunye nokunciphisa i-cholesterol "embi" ye-LDL kunye ne-triglycerides.
kuquka nezo zibizwa ngokuba yi-naringin iziqhamo zesitrasiUninzi lwe-flavonoids kwii-flavonoids zinamandla e-antioxidants anceda intliziyo ngeendlela ezininzi.
Zikhusela ingqondo
iziqhamo zesitrasiI-flavonoids kuyo inceda ukukhusela izifo ze-neurodeergenerative ezifana ne-Alzheimer's kunye ne-Parkinson's, ezibangelwa ukuchithwa kweeseli kwinkqubo ye-nervous.
Ngokuyinxenye, ezi zifo zibangelwa kukudumba. iziqhamo zesitrasiI-flavonoids efunyenwe kwimisedare inezixhobo ezichasayo ezicatshangelwa ukuba zincede ukukhusela kwi-cascade yeziganeko ezenza ukuba inkqubo ye-nervous ingasebenzi kakuhle.
Iintlobo ezithile ze-flavonoids, kuquka i-hesperidin kunye ne-apigenin, zifunyenwe ukwandisa ukusebenza kwengqondo ngokukhusela iiseli zengqondo.
Izifundo ezininzi kubantu abadala abadala nazo ijusi yeziqhamo zesitrasiibonakaliswe ukwandisa ukusebenza kwengqondo.
Yehlisa umngcipheko westroke kwabasetyhini
Njengeorenji kunye neegrapefruit, isifundo esitsha seNorwich Medical School isitrasiifumene ukuba iqulethe izithako ezibizwa ngokuba yi-flavanones ezinceda ukunciphisa ischemic stroke kubasetyhini nge-19%.
Ikhusela impilo yamehlo
IsitrasiUkuba sisityebi kwivithamin C kunceda ukugcina impilo yemithambo yegazi emehlweni, kwakhona kunciphisa umngcipheko wokukhula kwe-cataract kunye nokuwohloka kwe-macular ezinxulumene neminyaka.
Inceda ukunciphisa uxinzelelo
Izizathu ezibini eziphambili zokunyuka kwamanqanaba oxinzelelo kukwanda kwehomoni ye-cortisol (ekwabizwa ngokuba yihomoni yoxinzelelo) kunye nokunyuka koxinzelelo lwegazi kwiindawo ezixhalabileyo. IsitrasiI-Vitamin C, efumaneka kwisiqhamo, zombini ukulwa nezi ngxaki kwaye kunciphisa uxinzelelo.
Banceda ukunciphisa umkhuhlane oqhelekileyo
IsitrasiIvithamin C ayincedi ukunyanga umkhuhlane oqhelekileyo ngokupheleleyo, njengoko kwakucingwa. Nangona kunjalo, kwisibonakaliso sokuqala somkhuhlane, a ukutya iziqhamo zesitrasiinokunciphisa ubude bexesha lengqele eqhelekileyo ngosuku olunye.
Iinzuzo zeCitrus Fruits for Skin
Isitrasi Ayaziwa kuphela ngomxholo wayo ophezulu we-vitamin C, kodwa kunye nevumba layo elihlaziyayo. ezifumaneka kwezi ziqhamo. icitric acidIbulala iintsholongwane kunye nezinye iintsholongwane esikhumbeni, ishiya ulusu luziva lutsha kwaye lucocekile. Banendawo ekhethekileyo kwi-aromatherapy ngenxa yevumba labo.
Benza ulusu lubukeke luncinci
I-Vitamin C (i-ascorbic acid) iphezulu kuluhlu lwezondlo ezifunekayo ukugcina ulusu lubukeka luncinci. I-Ascorbic acid ibaluleke kakhulu njengoko inceda ukuvuselela i-collagen egcina ukuqina kolusu.
Ekubeni inani le-collagen esikhumbeni sethu liyancipha ngokuguga kwaye umzimba wethu awukwazi ukuvelisa ngokwemvelo. ukusetyenziswa kweziqhamo zesitrasi kuba kubaluleke ngakumbi apha.
Yehlisa umbala
Imitha ye-UV ibangela umonakalo we-oxidative ngokunciphisa i-antioxidants kulusu lwethu. I-Vitamin C kwiziqhamo ze-citrus ikhusela umbala kunye nomonakalo wokukhanya owenziwe yi-UV. Ngenxa yale njongo isitrasiUngayisebenzisa okanye usebenzise iijusi zayo ngokwezihloko.
Iinzuzo zeNwele zeZiqhamo zeCitrus
Ikhusela ukulahleka kweenwele kwaye yomeleza iinwele
I-Vitamin C inoxanduva lokuvelisa i-collagen emzimbeni wethu. I-Collagen licandelo elinika amandla kunye nesakhiwo kwiinwele kunye nokuthintela ukuphuka.
Ngoko ke, njengoko esi sondlo singaveliswa ngokwemvelo ngumzimba wethu, sityebile kwi-vitamin C. isitrasiKufuneka uyifumane.
Ulwa inkwethu
Xa isetyenziswe kwiinwele, ubunjani be-asidi yejusi yelamuni bucoca i-scalp ngokunzulu kwaye inceda ukukhupha inkwethu. Ikwanciphisa nokuba buthuntu kweenwele, izenze zibonakale zijiyile kwaye zibengezela.
Ngaba iziqhamo zeCitrus zikwenza ube buthathaka?
Iziqhamo zeCitrus zikhethwa kakuhle kwabo bazama ukunciphisa umzimba kwaye ngoko banikele ingqalelo kwiikhalori zabo. Ineekhalori ezimbalwa, kodwa amanzi ayo kunye nomxholo wefayibha kukunceda uhlale ugcwele.
Uphononongo luka-24 olujonge indlela abantu abatya ngayo kwiminyaka engama-2015, ukusetyenziswa kweziqhamo zesitrasiwabonisa ukuba ukwehla kobunzima kuye kwafezekiswa.
Yintoni Ubungozi Beziqhamo zeCitrus?
Isitrasi Nangona isempilweni ngokubanzi, inokubangela iziphumo ebezingalindelekanga ezimbalwa.
Inokubangela ukubola kwamazinyo xa isetyenziswe kakhulu
Kaninzi yitya i-citrus okanye ukusela ijusi yeziqhamo kwandisa ingozi yokubola kwamazinyo. Oku kungenxa yokuba, isitrasi iiasidi zitshabalalisa i-enamel yezinyo.
Ijusi yeziqhamo ayinampilo njengayo
Nangona iijusi ezinjengeorenji kunye neegrapefruit zinevithamin C eninzi kunye nezondlo ezifumaneka kwezinye iziqhamo, azikho mpilweni.
Kungenxa yokuba ijusi ivelisa iswekile eninzi kunye nefiber encinci kunesiqhamo ngokwaso. Le yingxaki kwaye ngenxa yezizathu ezibini.
Okokuqala, iguqulela kwiswekile eninzi kunye neekhalori ezininzi ngokukhonza. Ukusela ijusi kunye nezinye iziselo eziphezulu zekhalori zingabangela ubunzima.
Okwesibini, xa umzimba wethu ugcina isixa sefructose (uhlobo lweswekile kwijusi) luphezulu, lufunxwa ngokukhawuleza egazini luze luthunyelwe esibindini.
Ukuba isibindi sithatha i-fructose eninzi kunokuba sinokuyiqhuba, sijika enye ye-fructose eyongezelelweyo ibe ngamafutha. Ekuhambeni kwexesha, ezi venkile zamafutha isifo sesibindi esinamafuthainokubangela.
Ukufumana i-fructose kwisiqhamo ngokwaso akuyongxaki, njengoko uya kufumana isixa esincinci ngexesha ngalinye. Ukongeza, i-fructose ekwisiqhamo ifunxwa kancinci kancinci egazini.
I-Grapefruit inokunxibelelana namayeza athile
Ukutya igrapefruit okanye ukusela ijusi yegrapefruit kunokuba yingxaki ukuba uthatha amayeza athile. Kukho i-enzyme emathunjini akho eya kunciphisa ukufunxwa kwamanye amayeza.
"I-Furanocoumarin", ikhemikhali ene-grapefruit, ibophelela kule enzyme kwaye iyinqande ukuba isebenze ngokufanelekileyo.
Ngenxa yoko, umzimba ufunxa amayeza amaninzi kunokuba ulindele. IFuranocoumarin ikwafumaneka kwi tangelos kunye neeorenji zase Seville (uhlobo lwe marmalade).
Amanye amayeza kagqirha kunye ne-over-the-counter amayeza achatshazelwa yi-grapefruit abandakanya:
Ezinye ii-statins ze-cholesterol ephezulu
- Ezinye izithinteli ze-calcium kwi-high blood pressure
– Cyclosporine, ichiza immunosuppressant
– Ezinye benzodiazepines
– Amanye amayeza, kuquka Allegra, Zoloft, kunye Buspar
Isenokuba ukukhula komngundo
Isitrasi ichaphazeleka kukukhula kokungunda efama, ngexesha lothutho nasemva kokuthengwa kwabathengi.
Ezinye zezi zifo zokungunda kunye negwele zisenokubangela ukwalana okanye usulelo, okanye zivelise i-mycotoxins enokukhula kwaye ibangele ukugula. Ngoko sihlambe kakuhle isiqhamo ngaphambi kokuba usitye uze usitye kwiintsuku nje ezimbalwa emva kokuba usithengile.
Inokubangela iingxaki zokwetyisa
Ezinye iziqhamo ze-citrus, ezifana ne-orenji, zinomxholo ophezulu wefayibha, ezinokubangela imiba yokugaya ukutya efana ne-cramps yesisu kunye nohudo.
I-Biphenyl Toxicity
Ukuthintela ukukhula komngundo isitrasiI-biphenyl idla ngokutshizwa xa upakisha e. Xa isetyenziswe kwixabiso elibukhali, le khemikhali inokubangela ukucaphuka kwesikhumba kunye namehlo. Inokuba nemiphumo eyityhefu kwizintso, isibindi kunye nenkqubo ye-nervous central.
Ukuvutha okubuhlungu kwisifuba
Abantu abasoloko befumana isitshisa okanye bafunyaniswe ukuba banesifo se-reflux ye-gastroesophageal (GERD), njengoko inomxholo ophezulu we-asidi onokuthi uzenze zibe mandundu ezi ngxaki. isitrasiKungcono ukuhlala kude.
Ziziphi iintlobo zeCitrus?
ezinye ezidumileyo iintlobo zesitrasi Oko ngolu hlobo lulandelayo:
Iiorenji eziswiti: igazi orenji, kumquat, cara cara
IsiMandarin: Clementine, tangelo, calamondin
Lamoni: Ikalika engundoqo, iPersi, i-kaffir
I-grapefruit: Imhlophe, irubhi ebomvu, i-oroblanco
Ilamuni: Meyer, eureka
Ezinye iintlobo: Citron, yuzu, ugli, Rangpur, pomelo, kinnow
orange
Ifumaneka lula kwihlabathi liphela kwaye idliwe luthando. orenjiIngumxube wepomelo kunye netangerine. Esi siqhamo siswiti sikhula kwindawo ezishushu kunye nemozulu eshushu.
isiMandarin
Enye iziqhamo zesitrasi eyona IsiMandarinImnandi kakhulu kune-orenji eqhelekileyo kwaye isetyenziselwa ukulungiswa kweziselo ezininzi, iidisethi, iisaladi kunye nezinye izitya.
Clementine
ClementineSisiqhamo esiswiti sesitrasi esingumnqamlezo phakathi kweorenji yemandarin kunye neorenji eswiti. Iqulethe i-asidi encinci kune-orenji eswiti kwaye ihlala ibhidaniswa ne-mandarin orange.
Igazi elibomvu
Inyama yesiqhamo esi-orenji segazi ibomvu kakhulu. Oku kungenxa yokuba iqulethe i-antioxidants ekhethekileyo ebizwa ngokuba yi-anthocyanins engafumanekiyo kwezinye iziqhamo zesitrasi.
Olunye uphawu oluyahlula kwabanye oogxa be-citrus kukuba inencasa yeraspberry eyahlukileyo kunye nencasa eqhelekileyo ye-citric.
Limon
LimonNgenxa yencasa emuncu eyahlukileyo, sisiqhamo sesitrasi esisetyenziswa kwihlabathi jikelele ekulungiseni ukutya kunye neziselo ezihlaziyayo.
Ukongeza, isiqulatho sayo se-citric acid ephezulu siyenza i-ejenti ye-detox enamandla, kwaye i-oyile yayo ebalulekileyo isetyenziswa kwi-aromatherapy yokuphumla.
grapefruit
grapefruitinenkangeleko yencasa eyodwa ukusuka kumuncu ukuya kwisiqingatha-switi. Ngumxube wezinye iziqhamo ezibini zesitrasi - iorenji eswiti kunye nepomelo. Inyama yesi siqhamo esihle inombala obomvu, omhlophe okanye opinki, kuxhomekeke kwiindidi.
UTangelo
I-Tangelo ngumnqamlezo phakathi kwe-tangerine kunye ne-pomelo okanye i-grapefruit. iziqhamo zesitrasiyi Ijusi kakhulu kwaye inencasa eswiti kancinane.
Kumquat
Kumquat ifana kakhulu neorenji eswiti, kodwa incinci kakhulu ngobukhulu kwaye iyamelana nemozulu ebandayo.
UPomelo
UPomelo, imvelaphi ezintathu apho intsalela yesitrasi hybrids uhlobo lwesitrasiyenye yazo. Ipomelo enenyama emhlophe iswiti, inomuncu opinki.
yuzu iziqhamo
yuzu iziqhamosisiqhamo esinevumba elimnandi lesitrasi esifana kakhulu negrapefruit encinci.
ugli fruit
Igama lesi siqhamo lisenokuvakala limbi, kodwa ngokuqinisekileyo sisiqhamo esimnandi sesitrasi. Isiqhamo se-Ugli senziwa ngokuwela i-grapefruit, i-orenji kunye ne-tangerine.
Esi siqhamo sinejusi kakhulu siswiti njenge tangerine, sikrakra kancinci kune grapefruit, kwaye sinerandi enevumba elimnandi.
IOrenji ekrakra
Iorenji ekrakra, njengoko unokuqonda kwigama layo, luhlobo lwe-citrus enencasa ekrakra. Ingumxube wepomelo kunye neorenji ye-mandarin. Imarmalade yesiNgesi eyaziwayo kwihlabathi yenziwa kusetyenziswa iorenji ekrakra.
Iingcebiso eziluncedo kwiCitrus
-Elona xesha lilungileyo lokutya ezi ziqhamo kusasa kwisisu esingenalutho okanye emva kokutya okulula.
• Kuphephe ukusela amanzi emva kokutya iziqhamo zesitrasi njengoko kunokonyusa iasidi esiswini sakho.
– Ngenxa yobomi bayo obude kwaye ixabiso lezondlo liyancipha iziqhamo zesitrasi Musa ukugcina ixesha elide.
-Zama ukutya iziqhamo zesitrasi kunye nolusu lwazo olumhlophe olugquma amacandelo ngamanye ukuze uvune izibonelelo zefiber ezinciphisa ukuqunjelwa.
- Ungaze utye ezi ziqhamo ngokutya njengoko zinokubangela iasidi kwaye zithintele ukugaya. Unokuzitya kwiiyure ezimbalwa ngaphambi okanye emva kokutya.
Amanqaku ekufanele uwafunde
