IziBonelelo eziMangalisayo zeMpilo eziOrenji

Amagama Aphezulu Ebantwaneni

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Ngokwesayensi ibizwa ngokuba yiCitrus x sinensis, iiorenji sesinye seziqhamo ezithandwa kakhulu kwihlabathi. Uninzi alwazi ukuba iiorenji ngokwenene zingumnqamlezo phakathi kwesiqhamo se-pomelo kunye nesi-mandarin. Indawo yokugcina isondlo kunye nezinye izinto eziluncedo, iiorenji zinokunceda impilo yakho ngeendlela ezininzi.

Ezona ntlobo zithandwa ziorenji ziiorenji zegazi, iiorenji zenkaba, iiorenji ezingenasidi kunye neeorenji eziqhelekileyo. Ngaphantsi kweekhalori kwaye zigcwele izakhamzimba, ezi ziqhamo zinokuphucula impilo yakho ngokubanzi. Ukuthandwa ngokubanzi kweorenji kunganxulunyaniswa nobumnandi bendalo kunye nokwenza izinto ezahlukeneyo, nto leyo eyenza ukuba ibe sisithako seencindi, iijem, iipikisi, izilayi zeorenji kunye nezithambiso. ^{[1] [Mbini]} .

Umthombo osempilweni wefayibha, i-vitamin C, i-thiamine, i-folate, kunye ne-antioxidants, ezi ziqhamo kufuneka zibandakanye ukutya kwakho kwemihla ngemihla ^[3] . Ke, qhubeka ufunda ukuze wazi ngezibonelelo ezahlukeneyo zempilo kunye nokusetyenziswa kwezi ziqhamo zi-orenji zinemibala e-orenji.

Ulwazi lweZondlo lweeOrenji

Iigrama ezili-100 zeeorenji ziqulathe amafutha ayi-0.12 g, 0.94 g protein, 0.087 mg thiamine, 0.04 mg riboflavin, 0.282 mg niacin, 0.25 pantothenic acid, 0.06 mg vitamin B6, 0.1 mg iron, 0.025 mg manganese and 0.07 mg zinc.

Izakha-mzimba esele kwiorenji eluhlaza zezi zilandelayo ^[4] :

• 11.75 g yeecarbohydrate
• 9.35 g iswekile
• 2.4 g ifayibha yokutya
• 86.75 g amanzi
• 11 mcg ivithamini A equiv.
• 30 mcg folate
• 8.4 mg choline
• 53.2 mg ivithamin C
• 40 mg calcium
• 10 mg wemagniziyam
• 14 mg phosphorus
• 181 mg potassium

IziBonelelo zezeMpilo zeOrenji

Ukusuka ekuphuculeni impilo yentliziyo yakho ukubonelela ngoncedo lokuphelelwa ngamanzi emzimbeni, ezi ziqhamo kufuneka zibandakanye ukutya kwakho. Funda ukuze wazi iindlela ezahlukeneyo apho iiorenji zinokukunceda ngayo impilo yakho ^{[6] [7] [8]} .

1. Nciphisa ukuqhina

Umthombo olunge kakhulu wefayibha zombini onokunyibilika kwaye unganyibiliki, iiorenji zilungile ukugcina izibilini zakho zihamba. Ifayibha kuzo ziya kukhulisa isitulo sakho, ngaloo ndlela kuthintelwe isifo samathumbu esinganyanzelekanga. Ikwakhuthaza imveliso yeencindi zokwetyisa, ukuphucula ukwetyisa.

2. Misela uxinzelelo lwegazi oluphezulu

Iiorenji zizityebi zemithombo yemagniziyam, eya kuthi incede ukulawula uxinzelelo lwegazi. I-flavonoid ebizwa ngokuba yi-hesperidin, ekhoyo ngokwemvelo kwiiorenji nayo igcina uxinzelelo lwegazi luphantsi kolawulo.

3. Thintela umhlaza

Ezi ziqhamo ze-citrusy zinamandla e-vitamin C, enamandla amakhulu okulwa ne-anti-oxidant kunye ne-immune-boosting agent. Ikhompawundi ebizwa ngokuba yi-limonene, efumaneka ngokubanzi kwiiorenji, kuye kwaziwa ukuba inezinto ezithintela umhlaza. Eli ziko lisebenza apho amajoni akho omzimba asilelayo. Ifumanisa iiseli ezinomhlaza kwaye iyazitshabalalisa, kuthintela ukuqala komhlaza.

4. Khusela inkqubo yentliziyo

I-anti-oxidants ezikhoyo kwiiorenji zilwa nomonakalo omkhulu simahla kwaye zinceda ukuthintela ioksijini yecholesterol. I-cholesterol ene-oxidised ithanda ukunamathela ngaphakathi kwimithambo kunye nokuthintela ukubonelelwa kwegazi entliziyweni, kubangela isifo sentliziyo. Amachiza e-anti-oxidants anceda ukunciphisa imiphumela yezi radicals zasimahla kunye nokukhusela intliziyo kwizifo ^[9] . Ukusetyenziswa rhoqo kweeorenji kunokunceda ukukhusela umzimba wakho kwizifo zentliziyo kunye nokukhuthaza impilo yentliziyo ^[10] .

5. Ukunyusa amajoni omzimba

Ipakishwe ivithamin C, iiorenji ziyaziwa ngokukhulisa amandla okuzikhusela. Xa amajoni omzimba omelele kwaye azinzile, umzimba wethu uyakwazi ukulwa nosulelo ngcono nokukhusela ukugula. Kwakhona, iipolyphenols ezikhoyo kuzo zichasene nentsholongwane, zibulala intsholongwane ingena emzimbeni wethu ngaphambi kokuba inokubangela usulelo ^[10] .

6. Hlambulula igazi

Iiorenji zizicoci zendalo. Ii-flavonoids ezikhoyo kwiziqhamo ziqala umsebenzi we-enzyme emzimbeni kwaye zincede isibindi sikhuphe ityhefu. Ifayibha yokutya kuzo zigcina izibilini zihamba, ngaloo ndlela kususwa inkunkuma kunye nezinto ezingafunekiyo emzimbeni. Ipropathi yokuchithwa kwetyhefu yeeorenji inceda ukucoca igazi lakho ^{[Shumi elinanye]} .

7. Ukomeleza impilo yethambo

Ii-orenji zinenani elifanelekileyo levithamini D, eqinisekisa ukufunxwa kakuhle kwe-calcium kwaye iyanceda ukufikelela emathanjeni. Iiorenji zine-ascorbic acid, enceda ekufunxeni ngcono ikhalsiyam ^[12] .

8. Ukuphucula impilo yomlomo

Iiorenji zibalasele kwimpilo yeentsini. Baqinisa imithambo yegazi kunye nezicubu ezinxibelelanayo. Ziyakuthintela ukukhula kwamacwecwe kwaye zinxibe amazinyo kwindawo ekhuselayo, kuthintela ukubola ^[13] . IVithamini C eorenji inciphisa ukudumba kwaye igcina nokuphefumla kutsha ixesha elide ngokubulala iintsholongwane ezinoxanduva lomphefumlo ombi kunye nokunceda ukugcina ulwimi olujijwe mhlophe.

9. Thintela isifo sezintso

Izifundo zifumanise ukuba ukusetyenziswa rhoqo kweorenji kunceda ukuthintela amatye kwizintso ngokugxotha i-citrate egqithileyo kumchamo kunye nokunciphisa iasidi yayo. Iiorenji zikwanceda ukusebenza kwezintso ngokufanelekileyo ngokuthintela uxinzelelo lwegazi oluphezulu kunye nokulawula amanqanaba eswekile, ukunciphisa uxinzelelo kuwo ^[14] .

10. Thintela isifuba

Ukusetyenziswa rhoqo kweeorenji kuyaziwa ukunciphisa ukwanda kwesifo se-asthma. Iipropathi zayo ezichaseneyo nokudumba zinceda ukunciphisa ukudumba kweendlela zomoya ^{[Shumi elinantlanu]} . Kananjalo banciphisa umonakalo we-oxidation ngama-radicals asimahla njengoko baziwa ngokwandisa ukudumba kunye nokubangela isifo sombefu. Ii-flavonoids ezikhoyo kwiiorenji zinciphisa ubuntununtunu.

11. Ukukhuthaza impilo yengqondo

Iiorenji zikwalayishwe nge-phytonutrients kunye ne-folic acid edlala indima ebalulekileyo ekukhuthazeni ukukhula kwengqondo yakho. Nokuba kukukwazi kwakho ukugxila okanye ukufunda izinto ezintsha, esi siqhamo sinokuphucula amandla engqondo yakho yokwenza izinto ^[16] .

Ukupheka okunempilo kweorenji

1. Iziqhamo kunye nekhukhamba ziyonwabisa

Izithako ^[17]

• I-frac34 indebe eqwengwe ngamacandelo eorenji (2 iiorenji eziphakathi)
• & ikomityi ye-frac12 ecoliweyo
• & frac14 indebe etyongwe itswele ebomvu
• Iipunipoli ezi-2 ezinqunqiweyo zembewu yejalapeno pepper
• 1 icephe ecoliweyo entsha
• 1 itispuni yelime zest
• Iipuniwe ezi-2 zejusi yelamuni
• 1 icephe ijusi yeorenji
• 1 ithisipuni yobusi
• & frac12 itispuni yetyuwa ye-kosher

Imikhombandlela

• Hlanganisa amaqunube, amacandelo eorenji, ikhukhamba, itswele, ijalapeno, ikilantro, ilime zest, incindi yelamuni, ijusi yeorenji, ubusi kunye netyuwa kwisitya esiphakathi.
• Mayime imizuzu eli-10.
• Khonza kwaye wonwabe.

2. Isaladi yeorenji kunye neasparagus

Izithako

• I-ounces i-asparagus entsha
• Iipunipoli ezi-2 zejusi yeorenji
• Iispuni ze-2 zeoyile yomnquma
• & frac12 itispuni ye-Dijon lwemostade
• ⅛ itispuni yetyuwa
• Umdaka wepepile yomhlaba
• 1 orenji ophakathi, exutywe kunye necandelo

Imikhombandlela

• Lahla iziseko zomthi kwi-asparagus kwaye ukrwele esikalini.
• Sika iziqu kwaye uzipheke kwisixa esincinci samanzi abilayo kwimbiza encinci egqunywe ngomzuzu omnye.
• Ukucoca kunye nokupholisa i-asparagus kwangoko kwisitya samanzi e-ice.
• Ukucoca iitawuli zamaphepha.
• Hlanganisa kunye nejusi ye-orange, ioli yeoli, isardard, ityuwa kunye nepepper kwisitya.
• Yongeza i-asparagus kunye namacandelo eorenji kwaye udibanise kakuhle.

Iziphumo ebezingalindelekanga zeeorenji

Inani elilawulwayo nelincinci lezi ziqhamo alubangeli ziphumo zibi emzimbeni wakho. Nangona kunjalo, xa isetyenziswa kakhulu - inokuba neziphumo ezibi ^{[18] [19]} .

• Ukutya kakhulu iiorenji kunokubangela ukuqhina, urhudo okanye isisu esiqhelekileyo, ngenxa yexabiso eliphezulu lefayibha.
• Umxholo we-asidi ephezulu kwisiqhamo unokwenza mandundu ngakumbi iimpawu zeGERD.
• Kuphephe ukusebenzisa iiorenji ukuba uthatha amayeza oxinzelelo lwegazi kuba iziqhamo zinokubangela amanqanaba e potassium anyuke kakhulu.

1. [1]UVan Duyn, M. A. S., kunye noPivonka, E. (2000). Isishwankathelo sezibonelelo zempilo yeziqhamo kunye nokusetyenziswa kwemifuno kubuchwephesha be-dietetics: uncwadi olukhethiweyo. Ijenali ye-American Dietetic Association, 100 (12), 1511-1521.
2. [Mbini]IGrosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., ... & Scuderi, A. (2013). Iorenji ebomvu: iimodeli zovavanyo kunye nobungqina bentsholongwane yezibonelelo zayo kwimpilo yabantu. Iyeza lokunyanga kunye nokuphila ixesha elide, i-2013.
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10. [10]IHord, N. G., Tang, Y., kunye neBryan, N. S. (2009). Imithombo yokutya yee-nitrate kunye nee-nitrites: imeko yomzimba yokufumana izibonelelo zempilo ezinokubakho.Ijenali yaseMelika yesondlo sezonyango, i-90 (1), 1-10.
11. [Shumi elinanye]URodrigo, M., Cilla, A., uBarberá, uR, noZacarías, uL (2015). Ukufikeleleka kweCarotenoid kwi-pulp kunye nejusi entsha evela kwi-carotenoid etyebile iorenji kunye nee-mandarin. Ukutya kunye nomsebenzi, 6 (6), 1950-1959.
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