11 ANOSHAMISA HUTANO KUBATSIRWA KWEMARANJISI

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Kumba Hutano Chikafu Nutrition oi-Amritha K By Amritha K. musi waMay 24, 2019

Sainzi inonzi seCitrus x sinensis, maranjisi ndiwo mamwe emichero inozivikanwa kwazvo pasirese. Vazhinji havazive kuti maranjisi iwo muchinjikwa pakati pomelo nemuchero wemandarin. Dura rezvikafu zvinovaka uye mamwe makomputa anobatsira, maranjisi anogona kubatsira hutano hwako munzira dzakawanda.

Mhando dzemaranjisi dzakakurumbira ndedze maranjisi eropa, maorivhi eguvhu, maorange asina acid uye maorenji akajairika. Yakaderera mumakoriyori uye izere nezvinovaka muviri, michero iyi inogona kusimudzira hutano hwese. Kuzivikanwa kukuru kwemaranjisi kunogona kukonzerwa nekutapira kwechisikigo uye kuita zvakasiyana-siyana, zvichiita kuti zvive chinhu chemuto, majamu, magaka, macandi eoranjisi uye kunyange zvigadzirwa. ^[1] ^[piri] .

Chinhu chine hutano chefibre, vitamini C, thiamine, folate, uye antioxidants, michero iyi inofanirwa kusanganisira mukudya kwako kwemazuva ese ^[3] . Nekudaro, ramba uchiverenga kuti uzive nezve akasiyana mabhenefiti ehutano pamwe nekushandiswa kweaya maranjisi ane mavara anotapira macitrus michero.

Ruzivo rwehutano rwemaorange

100 gramu emaranjisi ane 0.12 g mafuta, 0.94 g protein, 0.087 mg thiamine, 0.04 mg riboflavin, 0.282 mg niacin, 0.25 pantothenic acid, 0.06 mg vhitamini B6, 0.1 mg iron, 0.025 mg manganese uye 0.07 mg zinc.

Izvo zvakasara zvinovaka muviri mumaranjisi mbishi ndeinotevera ^[4] :

11.75 g makabhohaidhiretsi
9.35 g shuga
2.4 g yekudya fiber
86.75 g mvura
11 mcg vhitamini A zvakaenzana.
30 mcg folate
8.4 mg choline
53.2 mg vhitamini C
40 mg calcium
10 mg magnesium
14 mg phosphorus
181 mg potasium

Hutano Kubatsirwa Kwemaranjisi

Kubva pakuvandudza moyo wako hutano kusvika pakupa zororo nekushayiwa mvura mvura, michero iyi inofanirwa kusanganisira mukudya kwako. Verenga pamusoro kuti uzive nzira dzakasiyana idzo maranjisi anogona kubatsira hutano hwako ^[6] ^[7] ^[8] .

1. Bvisa kuzvimbirwa

Chinhu chakanakisa sosi yefaibha uye isingasungike, orenji zvakanaka kuchengetedza ura hwako kufamba. Iyo faibha mavari inozadza maturu ako, nokudaro ichidzivirira inoshatisa ura chirwere. Izvo zvinokurudzira zvakare kugadzirwa kwejusi rekudya, kunatsiridza kugaya.

Dzorera kuwedzera kweropa

Maorenji ipfuma sosi yemagnesium, izvo zvinobatsira kugadzirisa kukanganiswa kweropa. Iyo flavonoid inonzi hesperidin, iyo inowanzovapo mumaranjisi inoita kuti ropa redu riwedzere kudzorwa.

3. Dzivirira cancer

Iyi michero yesitrusy ine simba revhitamini C, inova ine simba anti-oxidant uye hutachiona-hunosimudzira mumiririri. Zvakare, mukomboni inonzi limonene, inowanzo kuwanikwa mumaranjisi, yave ichizivikanwa kuva necancer-inhibiting properties. Ichi chigadzirwa chinoshanda panotadza immune system yedu. Inoona maseru ane cancer uye nekuaparadza, kudzivirira kutanga kwekenza.

4. Dzivirira hurongwa hwemwoyo

Iyo anti-oxidants inowanikwa mumaorenji inorwisa iyo yemahara radical kukuvara uye inobatsira kudzivirira oxidation yecholesterol. Oxidised cholesterol inonamatira mukati meiyo tsinga uye inodzivirira kuendesa kweropa kumoyo, zvichikonzera kurwiswa kwemoyo. Iyo anti-oxidants inobatsira kudzikisira mhedzisiro yeaya mahara radicals uye inodzivirira moyo kubva kuzvirwere ^[9] . Kugara uchishandisa maorenji kunogona kubatsira kudzivirira muviri wako kuzvirwere zvemwoyo nekusimudzira hutano hwemwoyo ^[10] .

5. Kuwedzera hutachiona

Yakazara vhitamini C, maranjisi anozivikanwa nehutachiona hwayo inowedzera kugona. Nesimba rakasimba uye rakadzikama rekuzvidzivirira, muviri wedu unokwanisa kurwisa hutachiona zvirinani uye kudzivirira chirwere. Zvakare, iyo polyphenols irimo mavari inopesana nemavhairasi, ichiuraya hutachiona hunopinda mumuviri wedu usati wakonzera hutachiona ^[10] .

6. Chenesa ropa

Maorenji ndeaakashenesa chaiwo. Iwo ma flavonoid aripo mumichero anotangisa enzyme mumuviri uye anobatsira chiropa kuburitsa chepfu. Iyo yekudya faibha mavari inochengeta ura huchifamba, nokudaro kubvisa marara uye zvinhu zvisingadiwe kunze kwemuviri. Iyo detoxification chivakwa chemaranjisi inobatsira kuchenesa ropa rako ^{[gumi neimwe]} .

7. Kusimbisa hutano hwepfupa

Maorenji ane huwandu hwakawanda hwevhitamini D, iyo inosimbisa iyo chaiyo yekumwiwa kwecalcium uye inobatsira kuti isvike pamapfupa. Maorenji anewo ascorbic acid, iyo inobatsira mukunwa kuri nani kwecalcium ^[12] .

8. Kuvandudza hutano hwemuromo

Maorenji akanakisa mune chingamu hutano. Dzinosimbisa tsinga dzeropa uye nyama inobatanidza. Dzinodzivirirawo kugadzirwa kwedombo uye kupfeka mazino munzvimbo yekudzivirira, ichidzivirira kuita ^[13] . Vitamini C muorenji anoderedza kuzvimba uye anochengetedza mweya kufema kwenguva yakareba nekuuraya mabhakitiriya anokonzera mweya wetsvina uye kubatsira kuchengeta chena rakaputirwa rurimi.

9. Dzivirira chirwere cheitsvo

Zvidzidzo zvakaona kuti kugara uchinwa orenji kunobatsira kudzivirira mabwe eitsvo nekudzinga iyo yakawandisa citrate mumuti uye nekudzikisa acidity yayo. Maorenji anobatsirawo itsvo kushanda nemazvo nekudzivirira kukwirisa kweropa uye kudzora huwandu hweshuga, zvichideredza kunetseka kwazviri ^[14] .

10. Dzivirira asima

Kugara uchishandisa maorenji kunozivikanwa kudzikamisa kuwanda kwekurwiswa nechirwere cheasima. Yayo inorwisa-kupisa zvivakwa inobatsira kudzikisa kuzvimba kwemhepo ^{[gumi neshanu]} . Ivo zvakare vanokanganisa kukanganiswa kweiyo oxidation nemahara radicals sezvavanozivikanwa kuwedzera kupisa uye kukonzera asthma. Iwo flavonoids aripo mumaranjisi anoderedza bronchial sensitivity.

11. Kurudzira hutano hwehuropi

Maorenji akatakurwa zvakare nemaphytonutrients uye folic acid iyo inoita chinzvimbo chakakosha mukusimudzira kukura kwehuropi hwako. Ive iko kugona kwako kuisa pfungwa kana kudzidza zvinhu zvitsva, chibereko ichi chinogona kusimudzira kugona kwako kwehuropi kuita zvinhu ^[16] .

Hutano Orange Mapoka

1. Zvibereko nemagaka zvinonakidza

Zvinoshandiswa ^[17]

& frac34 mukombe zvakasarudzika zvakatemwa zvikamu zveorenji (2 epakati maorenji)
& frac12 mukombe wakatemwa cucumber
& frac14 kapu yakatemwa tsvuku hanyanisi
2 mashupuni akachekwa mbeu jalapeno pepper
1 supuni 1 yakatemwa yakachena cilantro
1 teaspoon lime zest
2 tablespoons jimu remuti
1 tablespoon jisi rearangi
1 teaspoon uchi
& frac12 teaspoon kosher munyu

Mirayiridzo

Sanganisa sitrobheri, orenji zvikamu, cucumber, hanyanisi, jalapeno, cilantro, lime zest ,imuimu muto, orenji muto, uchi uye munyu mune yepakati mbiya.
Ngazvimire kwemaminitsi gumi.
Shumira uye unakirwe.

2. Orange uye asparagasi saladhi

Zvinoshandiswa

8 ounces asparagus matsva
2 tablespoons jisi rearangi
2 mashupuni mafuta omuorivhi
& frac12 teaspoon Dijon masardard
⅛ teaspoon munyu
Dash yepasi pepper
1 wepakati orenji, akasvuurwa uye akapatsanurwa

Mirayiridzo

Rasa zvigadziko zvine huni kubva kuasparagus uye ubvise pachikero.
Cheka madzinde ugoabika mune shoma shoma yemvura inofashaira muhomwe diki yakavharidzirwa kweminiti imwe.
Dhonza uye utonhore asiparagasi ipapo ipapo mundiro yemvura yechando.
Dhonza pamapepa emapepa.
Sveta pamwe muto weorenji, maorivhi, masitadhi, munyu, uye mhiripiri mundiro.
Wedzera asiparagasi uye zvikamu zveorenji uye sanganisa zvinyoro.

Side Migumisiro Yee orenji

Zvinodzorwa uye zvidiki zvezvibereko izvi hazvikonzere kukanganisa muviri wako. Nekudaro, kana ikadyiwa muhuwandu hwakawanda - inogona kuve nemhedzisiro ^[18] ^[19] .

Kudya zvakawandisa maorenji kunogona kukonzera kupatira, manyoka kana kugumbuka mudumbu, nekuda kweiyo yakawanda faibha.
Iyo yakakwira acidity yemukati muchero inogona kukuvadza zviratidzo zveGERD.
Dzivisa kudya maorenji kana uri kutora mishonga yehosha yepamusoro yeropa nekuti muchero wacho unogona kukonzeresa kuti potasiamu yako ikwire zvakanyanya.

Wona Chinyorwa Mareferenzi

[1]Van Duyn, M.A S., & Pivonka, E. (2000). Mhedziso yezvakanaka zvehutano zvemichero uye miriwo yekudyiwa kweiyo dietetics nyanzvi: yakasarudzwa zvinyorwa. Journal yeAmerican Dietetic Association, 100 (12), 1511-1521.
[piri]Grosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., ... & Scuderi, A. (2013). Tsvuku yeorenji: ekuyera mamodheru uye epidemiological humbowo hwekubatsira kwayo pahutano hwevanhu Mishonga yeOxidative uye hurefu hwemaseru, 2013.
[3]Slavin, J. L., & Lloyd, B. (2012). Hutano mabhenefiti emichero nemiriwo. Kufambira mberi mukudya, 3 (4), 506-516.
[4]Luckow, T., & Delahunty, C. (2004). Kugamuchirwa kwevatengi kwejusi reorenji rine zvinoshanda zvinoshanda Chikafu Ongororo International, 37 (8), 805-814.
[5]Crinnion, W. J. (2010). Zvekudya zvekudya zvine mazinga epamusoro ezvimwe zvinovaka muviri, akadzika mazinga emishonga yezvipembenene, uye anogona kupa hutano mabhenefiti kumutengi. Alternative Medicine Ongororo, 15 (1).
[6]Kozlowska, A., & Szostak-Wegierek, D. (2014). Flavonoids-chikafu sosi uye hutano mabhenefiti. Annals yeNational Institute of Hutsanana, 65 (2).
[7]Yao, L.H, Jiang, Y. M., Shi, J., Tomas-Barberan, F. A., Datta, N., Singanusong, R., & Chen, S. S. (2004). Flavonoids mune chikafu uye hutano hwavo mabhenefiti Dyara zvekudya kwevanhu, 59 (3), 113-122.
[8]Noda, H. (1993). Hutano mabhenefiti uye hutano hwema nori. Jenali yeApplied Phycology, 5 (2), 255-258.
[9]Economos, C., & Clay, W. D. (1999). Kudya zvinovaka muviri uye hutano mabhenefiti eruzivo michero. Simba (kcal), 62 (78), 37.
[10]Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Zvekudya zvinyorwa zve nitrate uye nitrites: iyo physiologic mamiriro ezvinhu anogona kuve nehutano mabhenefiti Iyo yeAmerican jenare yekiriniki yekudya, 90 (1), 1-10.
[gumi neimwe]Rodrigo, M. J., Cilla, A., Barberá, R., & Zacarías, L. (2015). Carotenoid bioaccessibility mupurp uye mutsva muto kubva carotenoid-akapfuma anotapira maorenji uye mandarini Chikafu & basa, 6 (6), 1950-1959.
[12]Morton, A., & Lauer, J. A. (2017). Kufananidza maapuro nemaorenji: mazano ekuyera hutano maringe nemamwe maitiro ehukama.
[13]Sajid, M. (2019). Citrus-Hutano Kubatsira uye Kugadzira Tekinoroji.
[14]Rodrigo, M. J., Cilla, A., Barberá, R., & Zacarías, L. (2015). Carotenoid bioaccessibility mupurp uye mutsva muto kubva carotenoid-akapfuma anotapira maorenji uye mandarini Chikafu & basa, 6 (6), 1950-1959.
[gumi neshanu]Selvamuthukumaran, M., Boobalan, M. S., & Shi, J. (2017). Bioactive Zvikamu muCitrus Zvibereko uye Hwavo Hutano Kubatsirwa. Phytochemicals muCitrus: Zvishandiso muKushanda Kudya.
[16]Cancalon, PF (2016). Citrus juices hutano hunobatsira. InBeverage Impact pane Hutano uye Kudya (mapeji 115-127). Humana Press, Cham.
[17]Kudya Zvakanaka. (nd). Mapepa ane hutano eorenji [Blog post]. Kudzorerwa kubva, http://www.eatingwell.com/recipes/19211/ingredients/fruit/citrus/orange/?page=2
[18]Rajeswaran, J., & Blackstone, E. H. (2017). Njodzi dzinokwikwidza: Mibvunzo inokwikwidza Iyo Zvinyorwa zvekuvhiya kwetsinga uye kwemoyo, 153 (6), 1432-1433.
[19]Karavolias, J., House, L., Haas, R., & Briz, T. (2017) .Mhedzisiro YeVagadziri Uye Kushandisa Biotechonology Pamusoro Pevatengi Kuda Kubhadhara: Zvidimbu Zvinodiwa Kumaranjisi Akagadzirwa NeBiotechnology (Kwete. 728-2017 -3179).