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Maorenji ndeimwe yemichero inozivikanwa kwazvo pasirese uye iri muchinjikwa pakati pomelo nemuchero wemandarin. Dura rezvakanaka uye mamwe akasiyana makomponi anobatsira, maranjisi anogona kubatsira hutano hwako munzira dzakawanda [1] .
Kuzivikanwa kukuru kwemaranjisi kunogona kuve kunzi kutapira kwechisikigo uye kuita kwakasiyana siyana, kuchiita chinhu chemuto wemajusi, jamu, mapundu, macandi machena machungwa, madhishi ekumhanyisa-fry uye kunyange zvigadzirwa. [piri] .
Chine hutano sosi ye fiber, vhitamini C, thiamine, folate, uye antioxidants, izvi michero zvinoshanda chakanakisa chikamu chekudya kwezuva nezuva [3] . Hutano hunobatsira hwemaranjisi hwakawanda sekugadzirisa kwakawanda BP, kubvisa kuzvimbirwa , kuchengetedza hutano hwemwoyo, kuwedzera hutachiona, kuvandudza hutano hwemabhonzo uye hutano hwemuromo, uye kuchenesa ropa pakati pevakawanda. [4] .
Sezvo vazhinji vedu tichinyatsoziva nezve hutano maranjisi uye kunyanya nekuti maranjisi akaongororwa zvakanyanyisa achibatanidza kune ayo ehutano mabhenefiti, ngatichinjei zvishoma uye tione izvo zvinogona kubatsira muto weorenji, tichinyatso tarisa pamubvunzo - 'is jisi reoranjisi rakanakira kupatira ?.
Chibereko Chero Vs Chibereko Chemuto: Ndeipi Sarudzo Iri Nani?
Tisati tarisa basa rinoitwa nejusi reorenji mukuzvimbirwa, ngationgororei mumwe wemibvunzo inonyanya kubvunzwa: Ndeupi musiyano uripo pakati pekudya muchero nekumwa muto wemuchero? Tichava tichitarisa chaiwo majusi emichero akagadzirwa kubva kumichero mitsva uye kwete iwo akarongedzwa aunowana kubva kuchitoro.
Jisi idzva rakatorwa mumichero rinobatsira kupa muviri wako mavitamini, zvicherwa, antioxidants uye zvimwe zvinovaka muviri zvinowanikwa muchero rose iro rinogona kutorwa nyore nemuviri wako [5] . Nekudaro, michero yejusi inogona kusefa iyo fiber yemukati iyo iyo pulp uye ganda remuchero rine, izvo zvinobatsira mukuwedzera kugaya, kudzora shuga yeropa, uye kudzikisa cholesterol [6] . Pamusoro peizvi, kudya muchero wose kunokuchengetedza kuti uzere kwenguva yakareba, kunyanya kana uri kutsvaga kuti uderedze huremu.
Sekufunga kwekupedzisira, maererano nehunhu zvese michero nemuto wemichero zvakaenzana, kunze kwekuti mumajusi tambo dzekudya dzinobviswa. Nekudaro, kana iwe uchizofanira kusarudza pakati pemichero uye yakawanda-inogadzirwa jisi yekutengesa, sarudza muchero. Mazai akarongedzwa anowanzo kuve nezvakawanda zvekuchengetedza (senge shuga) izvo zvisina kumbobvira zvanakira hutano hwako [7] .
Michero yemichero inogona kubatsira hutano hwako. Asi vanhu vane chirwere cheshuga vanofanirwa kudzivirira majusi emichero nekuda kwekushaikwa kwefibre pamwe neshuga yakaomeswa inogona kukonzeresa spike inoshamisa muropa glucose [8] .
Izvo zvinovaka muviri zvemaranjisi akazara uye muto zvakaenzana apo ese ari maviri manyowa akanaka evhitamini C uye folate [9] .
Ndezvipi Zvibereko Majusi Akanakira Kuzvimbirwa?
Yese michero nemiriwo majusi ane mvura uye zvinovaka muviri, uye mamwe ane fiber zvakare. Kuzvimbirwa kunoitika kana munhu aine ura husingasviki matatu ura pavhiki, apo chigaro chinofanirwa kubviswa kubva mumuviri chinoramba chiri mudumbu uye chichiomesa nekufamba kwenguva, zvichikonzera kuoma uye kurwadziwa uchipfuura [10] .
Zviratidzo zvekubatira zvinosanganisira zvinotevera [gumi neimwe] :
- Kakawanda ura kufamba
- Akaoma kana ane marara zvigaro
- Kutwasuka kuve nekufamba kwematumbu
- Kunzwa sekunge iwe haugone kuzadza zvizere ura hwako
Muzviitiko zvakawanda zvekudzvinyirirwa, kunyanya dzimwe nguva, kuita chikafu uye mararamiro maratidziro anonyanya kushanda [12] . Kutora-pamusoro-pe-laxatives kunogona kuteverwa semhinduro yenguva pfupi nekuti kushandiswa kwenguva refu kwemishonga yekuzorodza kunogona kukonzera kupera mvura mumuviri uye mune dzimwe nguva, kupindwa muropa [13] .
Kunwa mamwe marudzi emichero yemichero kunogona kubatsira mukubvisa kuzvimbirwa mune vamwe vanhu. Aya majisi, ayo anogadzirwa nemichero mitsva nemiriwo ane zvekudya fiber uye sorbitol, ese ari maviri anobatsira kugadzirisa ura [14] . Zvakare, huwandu hwakawanda hwemvura hunogona zvakare kupodza chigaro chakaomarara uchichengeta muviri uine hydrated [gumi neshanu] .
Michero mitsva yemichero yakasununguka kune hutano hwako uye inogona kuita zvishamiso, kunyanya mumwaka wezhizha. Mimwe yemajusi anonyatsobudirira emichero anobatsira kubvisa kuzvimbirwa muto wemosambi, muto weinanazi, muto wevise, ndimu muto , muto weorenji, muto weapuro uye cucumber muto [16] .
Uye nhasi, isu tichaongorora kuti muto weorenji ungabatsira sei mukubvisa kuzvimbirwa.
Muto weOrange Wakanakira Kuzvimbirwa?
Sezvo isu tese tichiziva, jisi reorenji ndicho chinwiwa chemvura yemuchero wemaranjisi. Yekutengesa jisi reorenji iro rinowanikwa kuzvitoro zvine hupenyu hwakareba - izvo hazvireve kuti zvakanaka. Michero yemichero ine hupenyu hwakareba hwesherufu inogadzirwa nekumwisa muto uye kubvisa okisijeni kubva mauri, iyo inobvisa yakawanda yekuravira (kugadzira kudiwa kwekunaka kwekunyepedzera) [17] .
Pakutsvaga hutano hwakakwana hwejusi reorenji, ine huwandu hwakawanda hwevitamin C, asi zvakare yakanyanya kuwanda kweshuga yakapusa inoenzaniswa nezvinwiwa zvinwiwa. [18] .
Heano mamwe emabhenefiti ekunwa jisi reranjisi muhuwandu hwakadzorwa [19] [makumi maviri] :
- Jisi reorenji rakakwira ma antioxidants uye nekudaro rinogona kubatsira kudzivirira kubva kusingaperi mamiriro, senge chirwere chemoyo, gomarara, uye chirwere cheshuga [makumi maviri nerimwe] .
- Jisi reorenji rinogona kubatsira kudzivirira mabwe eitsvo sezvo ichigona kuwedzera pH yeti, ichiita iwedzere alkaline [22] .
- Jusi reorenji rave richiratidzwawo kuti riwedzere huwandu hweakanaka HDL cholesterol uye nekudaro, kunatsiridza hutano hwemwoyo.
- Orange muto ane Anti-anogumbura ehupfumi.
Paunenge uchigadzira jisi reorenji nyowani, zvinokurudzirwa KUTI ubudise iyo fiber uye pulp yemuchero sezvo iri iko kune zvimwe zvezvinhu zvinobatsira zvechinwiwa. Saka, muto weorenji nemapuru unobatsira sei kudzimbikana, ngatitarisei?
Jisi reOrange rekudzivirira
- Fiber inosimudzira ura kufamba : Chimwe chezvikonzero zvikuru zvekuzvimbirwa kushayikwa kwefibre mukudya kwako [2. 3] . Kudya kusakwana mu fiber zvemukati kunogona kukonzera matambudziko emukati neako ekugaya sisitimu uye kuwedzera kukuvara kwekuzvimbirwa [24] . Kunwa jisi reorenji pamwe nemaspuru kunogona kupa faibha inodikanwa uye kukurudzira matumbu ako, kurerutsa maitiro ekurasa system yako kubva kumaturu mazuva ese.
- Kunonatsiridza peristaltic kufamba : Iyo peristaltic kufamba inonzi zvakare sePeristalsis inoreva kudzora uye kutandara kwechikafu mudumbu uye pombi yechikafu kana chikafu chikamanikidzwa kudzika munzira kuenda mudumbu. [25] . Peristaltic kufamba kwakakosha pakufamba kwechikafu pasi mudumbu uye ura pasi peanus. Jisi reorenji rinobatsira kusimudzira chiitiko cheparistaltic, nekudaro kubvisa marara kubva mumuviri uye kubvisa kudzimbikana [26] .
- Inoita kunge laxative : Zvidzidzo zvakaratidza kuti majisi eorenji ane vhitamini C-yakanyorovesa stool uye naringenin, flavonoid iyo inogona kushanda seyakasimbisa [27] .
Naizvozvo, mukupedzisa, zvakachengeteka kutaura kuti jisi reorenji NEPULP yakanaka pakubvisa kuzvimbirwa [28] . Zvino, ngatitarisei mamwe akasanganiswa ane muto ane hutano uye anonakidza ayo anogona kubatsira kubvisa kuzvimbirwa.
1. Orange uye muto muto nokuda kupatira
Zvinoshandiswa
- ½ mukombe Prune muto
- ½ mukombe weorenji jisi (ine pulp)
Mirayiridzo
- Tora girazi, udururire majusi pamwechete.
- Sanganisa zvakanaka uye kunwa.
Tarira : Kana zvichidikanwa, unogona kunwa muto uyu kusanganisa zvakare mushure memaawa mashoma
2. Orange uye aloe vera muto wekuzvimbirwa
Zvinoshandiswa
- 2 mashupuni aloe vera gel
- 1 kapu yejusi reorenji (ine pulp)
Mirayiridzo
- Tora shizha reroe uye ubvise yakachena aloe gel kubva mushizha uchishandisa chipunu.
- Sanganisa izvi nejusi reorenji woinwa.
Tarira : Dzokorora izvi mushure memaawa 4-5 kana pasina zororo.
3. Muto weorenji nemafuta emuorivhi ekuputirwa
Zvinoshandiswa
- 1 girazi jisi reoranjisi (ine pulp)
- 1 tablespoon mafuta omuorivhi
Mirayiridzo
- Wedzera mafuta omuorivhi mugirazi ine muto weorenji.
- Sakanidza zvakanaka uye kunwa kuti uwane zororo.
Tarira : Unogona zvakare kushandisa castor mafuta kana mafuta eflakisi panzvimbo yemafuta emuorivhi.
Yakawanda Zvakadii Juice Yandinofanira Kunwa Kuzvimbirwa?
Kana iwe ukafunga kusarudza kunwa jisi reorenji kuti ubvise kupatirwa, ramba uchifunga kuti shoma muto unogona kunge uri zvese zvaunoda. Zvinoenderana nehungwaru hweCDC, vanhu vakuru vanogona kunwa hafu chete kune mukombe wakazara wejusi, kamwe pazuva, kunyanya mangwanani [29] .
Vanhu vanogona kutsungirira zvidiki zvemuto vanogona zvishoma nezvishoma kuwedzera kwavo muto kunwa padanho repamusoro re 1-2 servings pazuva. Iko kuwedzera kudiki kuri nekuda kwekuti kungoerekana kwawedzera kwekushandisa kwefibre kunogona kukonzera kusagadzikana kwekugaya, manyoka uye kunyangwe kuwedzeredza kwekuzvimbirwa [30] .
Kana iwe usingakwanise kugadzira zvimwe kumba, ita shuwa kuti unotenga zana muzana yemichero yemichero uye kwete iwo ane akawedzera ekuchengetedza.
Ko Orange Juice Ine Chero Mativi Migumisiro?
Kufanana nechimwe chero chinhu chekudya, jisi reorenji harisi risina zvimwe zvingangodzikira. Uku ndiko kudzikira kwemuto weorenji, saka rangarira kugara uchinwa zvine mwero huwandu [31] [32] .
- Iyo yakawanda mumacalorie
- Inogona kukwidza mashuga eropa (kuwanda)
- Haisi yakachengeteka kune vanhu vane chirwere cheshuga
- Vanhu vane manyoka vanofanirwa kudzivirira muto weorenji sezvo mhando dzakasiyana dzeshuga dzinogona kuwedzera manyoka uye kurwadziwa nemudumbu
Pamashoko ekupedzisira…
Iko kunotora kubva muchinyorwa chino ndechekuti, kana iwe uchida kuwana kubatira kubvisa zvinhu zvejusi reorenji, zvinwe pamwe nemaspire kuitira kuti iyo yemukati fiber isarasike. Kunze kwekumwa michero mitsva yemichero, vanhu vanogona kuwana zororo kubva pakuzvimbirwa nekuita nyore kudya uye mararamiro.
Kudya kwakanyanya mufaera uye kushoma muzvikafu zvakagadzirwa kunobatsirawo kudzimbikana. Kana kubatira kunoenderera kwenguva yakareba, bvunza chiremba nekukasira sezvo kungave kuri kuratidza zvimwe zvirwere.
Inowanzo Bvunzwa Mibvunzo
Mubvunzo.Muto weorenji ungakonzera kubatira here?
TO: Kwete.
Q. Ndeupi muto wakanakira kupatira?
TO: Kunze kwemuto weorenji, prune, apuro uye peya muto zvinobatsira zvakanyanya pakurapa kupatirwa.
Q. Sei muto weorenji uchindipa manyoka?
TO: Mune vamwe vanhu, muto weorenji unogona kukonzera manyoka sezvo uine mhando dzakasiyana dzeshuga senge sucrose, glucose, fructose, uye sorbitol. Mune vanhu vari kutotambura nemanyoka, muto wemichero unogona kuita kuti uwedzere uye uchikonzera kurwadziwa kwemudumbu.
Mubvunzo: Inogona here juzi reorenji kukuvadza dumbu rako?
TO: Kazhinji, majusi emichero akanaka kune hutano hwako asi kune vamwe vanhu, anogona kutsamwisa dumbu ravo. Vanhu, vekurapa vanonzi 'fructose malabsorbers' vanogona kuona zvisingaiti kunwa muto weorenji nekuda kwekukanganisa kwaungave nako pane yavo yekugaya system - ndiwo muviri wavo unonetsa kugadzirisa iyo chaiyo shuga mumuto.
Mubvunzo: Unogona here kunwa jisi reorenji rakawandisa?
TO: Kukurira chero chikafu chinenge chakakanganisa hutano uye muto weorenji hakuna izvozvi. Kunwa zvakawandisa kunogona kukonzera matambudziko, kusanganisira kuwedzera njodzi yekufutisa, kuora kwemeno, manyoka, uye mamwe matambudziko emudumbu, senge rakawandisa gasi uye kusagadzikana kwemudumbu.
Q. Ko muto weOrange Wakanakira furuu here?
TO: Jusi reorenji ndiyo tsime rakanaka revhitamini C, idzo dzimwe dzidzo dzinopa pfungwa dzinogona kubatsira kudzikisira nguva yechando uye dzihwa.
Mubvunzo. Chii chinoitika kana ndikanwa muto wemaaranjisi mazuva ese?
TO: Sezvambotaurwa pamusoro apa, kunwa ½-1 mukombe wejusi reorenji pazuva kunogona kuve kuwedzerwa kune hutano asi kunyanyisa kushandiswa kunogona kukuvadza zino rako enamel uye kuripfekedza pasi.
Q. Nei muto weorenji wakashata?
TO: Pamusoro pehuwandu hwehutano hunobatsira iyo jusi inopa, muto weorenji zvakare wakakwira mumacalorie neshuga izvo zvinogona kukonzera kuwedzera uremu uye neshuga yeropa yakawanda. Imwai zvine mwero uye sarudza itsva-yakasvinwa kana zana muzana muto weorenji.
Mubvunzo.Jusi reoranjisi ingaita kuti unzwe kurwara here?
TO: Kazhinji, kwete. Muchokwadi, zvinogona kubatsira kudzikisira kushungurudzika.
Q. Ko muto weOrange wakaoma kugaya here?
TO: Kwete. Jisi reoranjisi iri nyore kugaya makabhohaidhiretsi. Kune vanhu vane matambudziko ekugaya, girazi diki rejusi reorenji nekudya kwakaringana kunogona kunge kuri kuwedzera kukuru.
Q. Yakawanda sei jisi reorenji iwe raunofanira kunwa pazuva?
TO. Nyanzvi dzinokurudzira ½ kune 1 mukombe we100 muzana muto wemichero pazuva kune vakuru nevakuru vana, uye ½ mukombe wevana vadiki zuva rega rega.
Mubvunzo.Ndinofanira kunwa rini jisi reoranjisi?
TO: Nguva dzose zviri nani kuti urege kunwa pane isina chinhu mudumbu.
Q. Ko muto weOrange uri kukora here?
TO: Kunyange chiri chisarudzo chine hutano chechinwiwa chitsva chemuchero, muto weorenji zvakare wakakwira mumacalorie neshuga, saka zviri nani kuudya zvine mwero.
Q. Kunwa zvakawandisa orenji muto kunokonzera weti turakiti hutachiona?
TO: Izvo hazvingazvikonzere asi zvinogona kuzvishatisa sezvo yakawanda yeasidhi yezvinhu mumuviri wako inogona kutsamwisa dundira.
Karthika ThirugnanamClinical Nutritionist uye DietitianMS, RDN (USA) Ziva zvimwe
