Izinzuzo Zewolintshi - Yimaphi Amavithamini Akuwolintshi?

Njengoba ikhabe likhumbuza ihlobo, i-orange yisithelo esikhumbuza ubusika. Iletha ilanga ekhaya lethu ebusika ngombala walo. I-Orange, ekhanyisa amehlo ethu ngokubukeka kwayo, idala idili emzimbeni wethu ngezinzuzo zayo. Phakathi kwezinzuzo zewolintshi, okungesinye sezithelo ezidliwa kakhulu, ukuthi liqinisa amasosha omzimba ngoba liyisitolo esaziwayo sikavithamini C. Yilokho kuphela? Yebo cha. Kunezinye izinzuzo eziningi zewolintshi esingazazi. Sizozihlanganisa zonke kulesi sihloko.

Ngokwesayensi ibizwa ngokuthi i-Citrus sinensis, i-orange iyingxenye yomndeni we-citrus. Nakuba inqubo yawo yomlando ingaziwa, kucatshangwa ukuthi yayilinywa ezinkulungwaneni zeminyaka edlule eMpumalanga Asia. Namuhla ikhula ezindaweni ezifudumele kakhulu zomhlaba.

I-Orange, amavithamini namaminerali, i-beta-caroteneIgcwele i-potassium, i-magnesium ne-fiber. Izakhiwo zayo ezine-alkaline kanye ne-detoxifying zigcina umzimba unempilo. Icebile ku-vitamin C, i-antioxidant enamandla. 

Izihlahla zewolintshi ziyizihlahla zezithelo ezitshalwa kakhulu emhlabeni. Kunamakhemikhali e-phytochemical angaphezu kuka-170 kanye nama-flavonoid angaphezu kwama-60 kuwolintshi owodwa. Eziningi zalezi zinezakhiwo zokulwa nokuvuvukala kanye nemiphumela enamandla ye-antioxidant.

Inani Lokudla Okuwolintshi

I-100 g ye-orange iqukethe ama-calories angu-47. Ngaphezu kwalokho, inani lokudla okunomsoco lamagremu angu-100 wewolintshi limi kanje;

• Amakhalori: 47
• Amanzi: 87%
• Amaprotheni: 0.9 gram
• Ama-carbohydrate: 11.8 g
• Ushukela: 9.4 amagremu
• I-fiber: 2,4 amagremu
• Amafutha: 0,1 amagremu

Okuqukethwe kwe-carbohydrate ewolintshi

Ehlanganisa kakhulu ama-carbohydrates namanzi, amaprotheni namafutha ewolintshi aphansi kakhulu. njenge-glucose, i-fructose, ne-sucrose ushukela olula, yizinhlobo ezihamba phambili zamacarbohydrates kulesi sithelo. Naphezu kokuqukethwe ushukela, inenkomba ephansi ye-glycemic (GI) ye-31-51. Inkomba yayo ephansi ye-glycemic ichazwa yi-polyphenol ephezulu ne-fiber content, elawula ukwanda kukashukela egazini. 

Okuqukethwe kwe-fiber okuwolintshi

Umthombo omkhulu we-fiber amawolintshi (amagremu angu-184) ahlangabezana nezidingo ze-fiber zansuku zonke ezingaba ngu-18. Imicu esemqoka etholakala kulesi sithelo pectini-cellulose, i-hemicellulose ne-lignin. I-fibre ithuthukisa impilo yokugaya ukudla, isiza ukwehlisa isisindo futhi yehlise i-cholesterol.

Amavithamini namaminerali kumawolintshi

amavithamini kumawolintshi I-vitamin C kanye ne-vitamin B1. Futhi iqukethe amaminerali afana ne-folate ne-potassium. 

• I-vitamin C: Umthombo omuhle kakhulu kavithamini C, iwolintshi eli-1 elikhulu linikeza ngaphezu kwe-100% yesidingo sansuku zonke sikavithamini C.
• I-Thiamine: I-Thiamine, ivithamini B1, itholakala ezinhlobonhlobo zokudla. 

• I-Folate: Vitamin B9 noma i-folic acid Eyaziwa nangokuthi i-folate, inemisebenzi eminingi ebalulekile futhi itholakala ekudleni okuningi kwezitshalo. 

• I-Potassium: Lesi sithelo esisawolintshi siwumthombo omuhle we-potassium. potassiumNgokwehlisa umfutho wegazi, kunciphisa ingozi yesifo senhliziyo. 

Izinhlanganisela zezitshalo ezitholakala kumawolintshi

Amawolintshi anothe ezinhlobonhlobo zezitshalo ze-bioactive ezinezinzuzo eziningi zezempilo. Izigaba ezimbili eziyinhloko ze-antioxidant plant compounds kulesi sithelo yi-carotenoids nama-phenolic compounds.

• I-Hesperidin: Ingenye yama-antioxidants ayinhloko. I-compound hesperidin, i-citrus flavonoid, inezinzuzo eziphawulekayo.

• Ama-Anthocyanins: Ama-anthocyanins, angama-flavonoid e-antioxidant, enza i-blood orange ibe nombala obomvu.

• I-Carotenoids: Tum ezisawolintshiziphezulu kuma-antioxidants e-carotenoid, anesibopho sombala wazo ocebile.

• I-Beta cryptoxanthin: Ingenye yama-antioxidants amaningi e-carotenoid kulesi sithelo. Umzimba uwuguqula ube uvithamini A. 

• I-Lycopene: I-antioxidant etholakala ngamanani aphezulu kumawolintshi anenyama ebomvu (Cara cara). i-lycopene Iyatholakala nakutamatisi kanye ne-grapefruit. Inezinzuzo ezehlukene zezempilo. 

• I-Citric acid: Amawolintshi nezinye izithelo ezisawolintshi zifaka isandla ekunambithekeni kwazo okumuncu. i-citric acid ngokwezinga eliphezulu. Ucwaningo lubonisa ukuthi i-citric acid ingasiza ekuvimbeleni ukwakheka kwamatshe ezinso.

Izinzuzo Orange

• Icebile kuma-antioxidants

Izithelo ezisawolintshi njengamawolintshi zigcwele ama-antioxidants akhuthaza impilo. Ama-Antioxidants ayizinhlanganisela ezilwa nama-radicals mahhala ukuvimbela ukucindezeleka okwenziwe nge-oxidative nokuvikela ezifweni ezingapheli. Ama-Antioxidants asiza ukuvimbela ukuthuthukiswa kwezimo ezifana nesifo senhliziyo, umdlavuza, nesifo sikashukela. Amawolintshi aphakeme kakhulu kuma-bioflavonoid afana ne-hesperidin ne-hesperetin, asiza ukuqeda ama-radicals mahhala, anciphise ukuvuvukala futhi anciphise ukulimala kwe-oxidative kumaseli.

• Inothile nge-fiber

Izinzuzo zamawolintshi zivela ekunikezeni okuqukethwe okuhle kwefayibha. Ukudla ukudla okune-fibrous kukhulisa ukusutha, kwengeza inqwaba esitulweni futhi kunikeza ukunyakaza. I-fiber iphinde isebenze njengophethiloli wokushisa amagciwane anenzuzo emathunjini. i-prebiotic imisebenzi. I-gut microbiome ibalulekile ezicini eziningi zempilo futhi ithonya ukuthuthukiswa kwezinhlobo eziningi zezifo. I-fiber nayo iyasiza ekuvimbeleni indlala. Ikhono lokuzigcina ligcwele futhi lingenye yezinzuzo eziyinhloko zewolintshi zokulahlekelwa isisindo.

• Kuwusizo empilweni yenhliziyo

I-flavonoids - ikakhulukazi i-hesperidin - etholakala kulesi sithelo se-citrus inemiphumela yokuzivikela ngokumelene nesifo senhliziyo. Ngokwesibonelo; Ukuphuza ijusi yewolintshi kunomphumela wokunciphisa igazi. Yehlisa nomfutho wegazi. I-fiber ekuwolintshi nayo yehlisa amazinga e-cholesterol egazini. Zihlanganiswe ndawonye, ​​lezi zici ukusetshenziswa kunciphisa ingozi yesifo senhliziyo.

• Ivimbela amatshe ezinso

Lesi sithelo siwumthombo we-citric acid ne-citrate, okucatshangwa ukuthi kusiza ukuvimbela ukwakheka kwamatshe ezinso. I-Potassium citrate ivame ukunikezwa iziguli ezinamatshe ezinso. Ama-citrate akuwolintshi anemiphumela efanayo.

• Ivimbela i-anemia

orange Nakuba ingewona umthombo omuhle wensimbi, ivimbela i-anemia. Ngoba iwumthombo omuhle kakhulu wama-asidi ephilayo njengevithamini C (ascorbic acid) ne-citric acid. Kokubili uvithamini C kanye ne-citric acid kukhishwa ohlelweni lokugaya umzimba. ukumuncwa kwensimbiiyakwandisa. Uma kudliwa nokudla okune-iron, kuyasiza ekuvimbeleni i-anemia.

• ulwa nomdlavuza

Enye inzuzo yewolintshi amandla alo okulwa nomdlavuza. Ngenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant, ukudla amawolintshi nsuku zonke kuvikela umdlavuza futhi kuvimbela ukukhula komdlavuza. Izithelo ezisawolintshi seziphakathi kokudla okubaluleke kakhulu okulwa nomdlavuza. Ukudla izithelo ezisawolintshi kunciphisa ubungozi bezinhlobo zomdlavuza ezifana nomdlavuza womminzo, i-pancreatic, isisu kanye nomdlavuza wendlala yesinye.

• Ivumela ubuchopho ukuthi busebenze kahle

Ama-flavonoid akhona kumawolintshi asiza ukuvikela ukusebenza kwengqondo futhi avimbele ukuphazamiseka kwe-neurodegenerative njengokuwohloka komqondo noma i-Alzheimer's.

• Ilawula umfutho wegazi

Amawolintshi anothile nge-potassium, esiza ukulawula umfutho wegazi. Ijusi yewolintshi inomthelela omkhulu kumfutho wegazi nezinye izifo ezihambisana nayo.

• Yehlisa i-cholesterol

Ukusetshenziswa isikhathi eside kwejusi yewolintshi kwehlisa amazinga e-cholesterol kwabesilisa nabesifazane. Ijusi futhi yehlisa amazinga e-cholesterol ephelele kanye namazinga amabi e-cholesterol. Amawolintshi anothe nge-fiber (pectin). Lesi sici sinomphumela omuhle ku-cholesterol. I-fiber iphinde ivimbele uhlelo lokugaya ukudla ukuthi lumunce i-cholesterol.

• Kuyisithelo esingadliwa yiziguli ezinesifo sikashukela.

I-pulp yesithelo ingumthombo omkhulu we-fiber. I-fiber isiza ukumuncwa ushukela kancane futhi ithuthukise amazinga kashukela egazini. Ngakho-ke, abanesifo sikashukela bangayidla ngokuphepha.

• Kuqinisa amasosha omzimba

Amawolintshi anothe ngovithamini C. Ngale ndlela, kuqinisa ukungatheleleki. Amawolintshi aqukethe nezinye izakhamzimba eziqinisa amasosha omzimba njengefolate nethusi. 

• Ithuthukisa impilo yamehlo

Ukwenziwa ngcono kwempilo yamehlo kungenye yezinzuzo zewolintshi. Ukudla amawolintshi kuzuzisa amehlo ngenxa yama-flavonoid aqukethwe. Ucwaningo lunqume ukuthi ababambiqhaza abadla amawolintshi banengozi encishisiwe yokuwohloka kwe-macular okuhlobene neminyaka.

• Isekela ukwelashwa kwe-polycystic ovary syndrome

Ukuze ulwe ne-PCOS, kuyadingeka ukudla ukudla okunenkomba ephansi ye-glycemic. I-Orange inenkomba ephansi ye-glycemic. Ngakho-ke, yisithelo esingadliwa yiziguli ze-PCOS. I-Orange iphinde ithuthukise ukumelana ne-insulin, okucatshangwa ukuthi iwumthombo we-PCOS.

Izinzuzo Orange for Skin

• Ikhulula ububomvu nokuvuvukala kwesikhumba.
• Iwolintshi ivimbela ukulimala kwesikhumba okubangelwa yi-UV.
• Isusa imibimbi. Ibambezela ukuguga kwesikhumba.
• Yondla isikhumba.
• Ivimbela izinduna.
• Isheshisa ukukhiqizwa kwe-collagen esikhumbeni.
• Ithambisa isikhumba.

Izinzuzo ze-Orange Ezinweleni

• Isiza ukulwa ne-dandruff.
• Isekela ukukhula kwezinwele.
• Isiza izinwele ukuba zikhanye futhi ivolumu.

Izinzuzo ze-Orange Ngesikhathi Sokukhulelwa

Amawolintshi anovithamini C, iron, zinc kanye ne-folic acid. Ukudla amawolintshi ku-3rd trimester yokukhulelwa kuthuthukisa umsebenzi wokuzivikela komzimba, kuqinisa ukuthuthukiswa kobuchopho. Ukudla amawolintshi ku-trimester yokuqala yokukhulelwa kunconywa kakhulu njengoba kusiza ukukhula kobuchopho bomntwana ongakazalwa. Singabala izinzuzo zamawolintshi ngesikhathi sokukhulelwa kanje.

• Iwolintshi inothe ngovithamini C, oqinisa ukuzivikela komama nengane.
• Ukudla amawolintshi ngenkathi ukhulelwe kunciphisa ingozi yokungezwani komzimba nezinto ezithile.
• Isekela ukuthuthukiswa kwe-cartilage, izicubu, imithambo yegazi namathambo ezinsaneni.
• Okuqukethwe kwe-folate yewolintshi kusiza ukwakheka kwamangqamuzana egazi kanye nokukhula kwezicubu ezintsha.
• Iqeda ukuqunjelwa, okuyinkinga ekukhulelweni, ngokulawula ukuhamba kwamathumbu.
• Ngokuqukethwe kwayo okuphezulu kwe-potassium, ilawula umfutho wegazi kwabesifazane abakhulelwe.
• Kuyasiza ukuvimbela i-anemia engakhula ngesikhathi sokukhulelwa.

Ingabe Iwolintshi Ikwenza Ubuthaka?

ama-calories ku-orange okuphansi, ngakho-ke kungenye yokudla okungcono kakhulu ongakudla ukuze ulahlekelwe isisindo. Futhi inothe nge-fiber, elawula isifiso sokudla futhi ivimbele ukudla ngokweqile. Futhi iqukethe uvithamini C, owaziwa ngokusiza ukushisa amafutha.

Izingozi ze-Orange

• Ayikho imiphumela emibi eminingi eyaziwayo noma ukulimala kwalesi sithelo. Abanye abantu abawazwani namawolintshi, kodwa lokhu akuvamile.
• Kubantu abaphethwe isilungulela, ukudla amawolintshi, kungenza izimpawu zibe zimbi nakakhulu. Lokhu kungenxa yokuthi isithelo siqukethe ama-organic acid afana ne-citric acid ne-ascorbic acid.

Ungawagcina kanjani amawolintshi?

Lapho uthenga iwolintshi, enkathini kusukela ngo-Okthoba kuya kuFebruwari, khetha njalo lawo ane-rind-textured, i-rind engenasici.

Ingahlala iviki lonke endaweni epholile, emnyama emazingeni okushisa asekamelweni. Ukugcina endaweni yezithelo nemifino yesiqandisi kungandisa isikhathi saso seshalofu kuze kufike kumaviki ama-2. Ungawafaki esikhwameni sepulasitiki ngoba azobumba uma evezwe kumswakama.

Mangaki amawolintshi okufanele siwadle ngosuku?

Alukho ucwaningo ngale ndaba. Uma kucatshangelwa okuqukethwe okuphezulu kwevithamini C kwesithelo nokunye okuqukethwe kwe-phytochemical okuzuzisayo, kwanele ukudla amawolintshi angu-1 noma amabili ngosuku.

Ungakwazi yini ukudla iwolintshi esiswini esingenalutho?

I-Orange yisithelo esine-asidi. Ukudla izithelo ezine-acidic ezifana namawolintshi esiswini esingenalutho kubangela i-reflux. Ngakho-ke, akulungile ukudla esiswini esingenalutho.

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