11 Maubwino Odabwitsa A Zaumoyo Aalanje

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Sayansi yotchedwa Citrus x sinensis, malalanje ndi amodzi mwa zipatso zotchuka kwambiri padziko lapansi. Ambiri sadziwa kuti malalanje ndiye mtanda pakati pa pomelo ndi mandarin. Nyumba yosungiramo zakudya zopatsa thanzi komanso mitundu ina yazinthu zopindulitsa, malalanje amatha kupindulitsa thanzi lanu m'njira zosiyanasiyana.

Mitundu yotchuka kwambiri ya malalanje ndi malalanje amwazi, ma malalanje amchombo, malalanje opanda acid komanso malalanje wamba. Operewera kwambiri komanso odzaza ndi michere, zipatso izi zimatha kukhala ndi thanzi labwino. Kutchuka kwakukulu kwa malalanje kumatha kukhala chifukwa cha kutsekemera kwachilengedwe komanso kusinthasintha, ndikupangitsa kukhala chopangira timadziti, kupanikizana, pickles, magawo a lalanje komanso zodzoladzola ^{[1] [ziwiri]} .

Zipatso izi ndizofunika kuphatikiza zakudya zanu za tsiku ndi tsiku, vitamini C, thiamine, folate, ndi antioxidants. ^[3] . Chifukwa chake, pitirizani kuwerenga kuti mudziwe za maubwino osiyanasiyana azaumoyo komanso kagwiritsidwe ntchito ka zipatso za lalanje zotsekemera.

Zambiri Zaumoyo Za Malalanje

Magalamu 100 a malalanje amakhala ndi 0,12 g mafuta, 0.94 g mapuloteni, 0.087 mg thiamine, 0.04 mg riboflavin, 0.282 mg niacin, 0.25 pantothenic acid, 0.06 mg vitamini B6, 0.1 mg iron, 0.025 mg manganese ndi 0.07 mg zinc.

Zakudya zotsalira m'malalanje akuda ndi awa ^[4] :

• 11.75 g chakudya
• 9.35 g shuga
• 2.4 g michere yazakudya
• 86.75 g madzi
• 11 mcg vitamini A equiv.
• Zolemba 30 mcg
• Choline cha 8.4 mg
• 53.2 mg wa vitamini C
• 40 mg kashiamu
• 10 mg wa magnesium
• 14 mg wa phosphorous
• 181 mg wa potaziyamu

Ubwino Waumoyo Wa Ma malalanje

Kuchokera pakukonza thanzi la mtima wanu mpaka kukupatsani mpumulo ndi kuchepa kwa madzi m'thupi, zipatsozi ndizofunikira kuphatikiza pazakudya zanu. Pemphani kuti mudziwe njira zosiyanasiyana zomwe malalanje angapindulitsire thanzi lanu ^{[6] [7] [8]} .

1. Pewani kudzimbidwa

Chitsime chabwino kwambiri cha fiber chosungunuka komanso chosungunuka, malalanje ndiabwino kuti matumbo anu azitha kuyenda. Zida zake zimachulukitsa malo anu, potero zimapewa matumbo. Zimalimbikitsanso kupanga timadziti timene timagaya chakudya, kukonza chimbudzi.

2. Yesetsani kuthamanga kwa magazi

Malalanje ndi gwero lolemera la magnesium, lomwe lingathandize kuwongolera kuthamanga kwa magazi. Flavonoid yotchedwa hesperidin, yomwe mwachilengedwe imakhalapo mu malalanje imathandizanso kuti magazi aziyenda bwino.

3. Pewani khansa

Zipatso za citruszi ndizopatsa mphamvu vitamini C, yomwe ndi mankhwala odana ndi okosijeni komanso othandizira chitetezo. Komanso, kampani yotchedwa limonene, yomwe imapezeka kwambiri mu malalanje, amadziwika kuti ali ndi zida zoletsa khansa. Chipangizochi chimagwira ntchito pomwe chitetezo chathu cha mthupi chimalephera. Imazindikira ma cell a khansa ndikuwayipitsa, kuteteza kuyambika kwa khansa.

4. Tetezani dongosolo lamtima

Ma anti-oxidants omwe amapezeka m'malalanje amalimbana ndi kuwonongeka kwaulere kwaulere ndikuthandizira kupewa makutidwe ndi mafuta m'thupi a cholesterol. Cholesterol yokhazikika imakhala yolumikizira mkati mwa mitsempha ndikuletsa magazi kupezeka pamtima, kuyambitsa matenda amtima. Ma anti-oxidants amathandizira kuchepetsa zomwe zimayambitsa izi ndikuteteza mtima ku matenda ^[9] . Kugwiritsa ntchito malalanje nthawi zonse kumatha kuteteza thupi lanu ku matenda amtima ndikulimbikitsa thanzi la mtima ^[10] .

5. Kulimbitsa chitetezo

Odzaza ndi vitamini C, malalanje amadziwika chifukwa chodzitetezera kuthekera kwake. Ndi chitetezo champhamvu komanso chokhazikika, thupi lathu limatha kulimbana ndi matenda komanso kupewa matenda. Komanso, ma polyphenols omwe amapezeka mwa iwo ndi anti-virus, akupha kachilomboka kamalowa mthupi lathu asanayambitse matenda ^[10] .

6. Yeretsani magazi

Malalanje ndi oyeretsa mwachilengedwe. Ma flavonoids omwe amapezeka mu zipatso amayambitsa ma enzyme mthupi ndikuthandizira chiwindi kutulutsa poizoni. Zakudya zamagetsi zomwe zimapangitsa kuti matumbo azitha kuyenda, potero zimachotsa zinyalala ndi zinthu zosafunikira mthupi. Katundu wochotsera poizoni wamalalanje amathandizira kuyeretsa magazi anu ^{[khumi ndi chimodzi]} .

7. Limbikitsani thanzi la mafupa

Ma malalanje amakhala ndi vitamini D wambiri, omwe amatsimikizira kuti calcium imayamwa ndipo imathandizira kufikira mafupa. Malalanje amakhalanso ndi ascorbic acid, yomwe imathandizira kuyamwa kwa calcium ^[12] .

8. Kusintha thanzi m'kamwa

Ma malalanje ndiabwino m'thupi la chingamu. Amalimbitsa mitsempha yamagazi ndi minofu yolumikizana. Zimatetezeranso kukula kwa zolengeza ndikuphimba mano m'mazenera oteteza, kupewa kutupa ^[13] . Vitamini C wa lalanje amachepetsa kutupa komanso amasunga mpweya wabwino kwa nthawi yayitali popha mabakiteriya omwe amachititsa kuti pakhale mpweya woipa ndikuthandizira kuti lilime loyera lisakhalepo.

9. Pewani matenda a impso

Kafukufuku apeza kuti kumwa lalanje pafupipafupi kumathandiza kupewa miyala ya impso potulutsa feteleza wochuluka mumkodzo ndikuchepetsa acidity. Malalanje amathandizanso kuti impso zizigwira ntchito moyenera popewera kuthamanga kwa magazi komanso kuchepetsa shuga, kuchepetsa nkhawa ^[14] .

10. Pewani mphumu

Kugwiritsa ntchito malalanje pafupipafupi kumadziwika kuti kumachepetsa chifuwa cha mphumu. Mphamvu zake zotsutsana ndi zotupa zimathandizira kuchepetsa kutupa kwa njira zapaulendo ^{[khumi ndi zisanu]} . Amachepetsa kuwonongeka kwa makutidwe ndi okosijeni ndi zopitilira muyeso zaulere monga amadziwika kuti amachulukitsa kutupa ndikupangitsa mphumu. Ma flavonoids omwe amapezeka mu malalanje amachepetsa kukhudzidwa kwa bronchial.

11. Limbikitsani thanzi laubongo

Ma malalanje amakhalanso ndi ma phytonutrients ndi folic acid omwe amathandiza kwambiri pakukulitsa ubongo wanu. Kungakhale kuthekera kwanu kuyang'ana kapena kuphunzira zinthu zatsopano, chipatso ichi chimatha kukulitsa kuthekera kwa ubongo wanu kuchita zinthu ^[16] .

Maphikidwe Abwino a Orange

1. Zipatso ndi nkhaka zimakhala zosangalatsa

Zosakaniza ^[17]

• & frac34 chikho chodulidwa ndimagawo (2 malalanje apakati)
• & frac12 chikho chodulidwa nkhaka
• & frac14 chikho chodulidwa anyezi wofiira
• Supuni 2 zodula tsabola wa jalapeno
• Supuni 1 yodulidwa mwatsopano cilantro
• Supuni 1 ya mandimu zest
• Supuni 2 madzi a mandimu
• Supuni 1 madzi a lalanje
• Supuni 1 uchi
• & frac12 supuni yamchere mchere wosakaniza

Mayendedwe

• Phatikizani sitiroberi, magawo a lalanje, nkhaka, anyezi, jalapeño, cilantro, laimu zest, madzi a mandimu, madzi a lalanje, uchi ndi mchere mu mphika wapakati.
• Lolani liime kwa mphindi 10.
• Kutumikira ndi kusangalala.

2. saladi wa katsabola ndi katsitsumzukwa

Zosakaniza

• 8 koloko katsitsumzukwa katsopano
• Supuni 2 madzi a lalanje
• 2 supuni ya tiyi ya maolivi
• & supuni ya frac12 mpiru wa Dijon
• ⅛ supuni mchere
• Dash wa tsabola wapansi
• 1 sing'anga lalanje, losenda ndikugawana

Mayendedwe

• Taya zitsamba zake kuchokera ku katsitsumzukwa ndikudula masikelo.
• Dulani zimayambira ndikuphika m'madzi pang'ono otentha mu kapu yaying'ono yokutidwa kwa mphindi imodzi.
• Sambani ndi kuziziritsa katsitsumzukwa nthawi yomweyo m'mbale yamadzi oundana.
• Sambani pamapepala.
• Dulani pamodzi madzi a lalanje, maolivi, mpiru, mchere, ndi tsabola mu mbale.
• Onjezani katsitsumzukwa ndi magawo a lalanje ndikusakaniza pang'ono.

Zotsatira zoyipa za malalanje

Mtengo wolamulidwa komanso wocheperako samabweretsa mavuto m'thupi lanu. Komabe, ikawonongedwa kwambiri - imatha kukhala ndi zovuta zina ^{[18] [19]} .

• Kudya malalanje ochulukirapo kungayambitse kudzimbidwa, kutsegula m'mimba kapena kukhumudwa m'mimba, chifukwa cha michere yambiri.
• Kuchuluka kwa acidity mu chipatso kumatha kukulitsa zizindikiritso za GERD.
• Pewani kumwa malalanje ngati mukumwa mankhwala othamanga magazi chifukwa chipatsocho chitha kupangitsa kuti potaziyamu wanu azikwera kwambiri.

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15. [khumi ndi zisanu]Selvamuthukumaran, M., Boobalan, M. S., & Shi, J. (2017). Zida za Bioactive mu Zipatso za Citrus ndi Maubwino Awo Aumoyo. Physochemicals mu Citrus: Mapulogalamu mu Zakudya Zogwira Ntchito.
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