Izinzuzo zezithelo ezisawolintshi

-Delile

• Uhlu lwezithelo ezisawolintshi
• Izithelo ze-Citrus ekukhulelweni nasekunceliseni ibele

Izithelo zeCitrus, ezinjengewolintshi noma uphayinaphu, zikhuthaza izinzuzo, ikakhulukazi zokwakheka nokunakekelwa kwempilo yamaseli emzimbeni wonke. Izithelo zeCitrus zicebile ku-vitamin C, okuyingxenye ebalulekile ekwakheni i-collagen, ngokwesibonelo, iphrotheni enikeza ukuqina nokuqina kwesikhumba.

Izithelo zeCitrus nazo ziqinisa amasosha omzimba, zibalulekile ukuvikela izifo, ezinjengesikhunta, nokwandisa ukumuncwa kwensimbi, ngaleyo ndlela kusize ukulwa ne-anemia.

Ezinye izinzuzo zezithelo ze-citrus zibandakanya:

• Gcina isikhumba esihle futhi esinempilo;
• Siza ukunciphisa umzimba, ngoba anama-calories ambalwa;
• Nciphisa ukuqunjelwa, ngoba bacebile ngemicu;
• Thuthukisa ukuvuselelwa komzimba, ngoba bacebile emanzini.

Ngaphandle kwazo zonke izinzuzo zezithelo ezisawolintshi, labo abanokuvuvukala komphimbo kufanele bazigweme lezi zithelo, ngoba zingabhebhethekisa ubuhlungu. Ubani onale nkinga angakhetha ukudla okunenani elincane levithamini C, njengekotapeya, ibhilikosi, ithanga noma i-zucchini, ngokwesibonelo, ukuthola inani elifanele levithamini C emzimbeni, ngaphandle kokulimaza ukuvuvukala komphefumulo.

Uhlu lwezithelo ezisawolintshi

Izithelo zeCitrus yizo zonke ezinenani eliphezulu le-ascorbic acid, okuyi-vitamin C futhi elibhekele ukunambitheka okune-asidi kulezi zithelo. Ezinye izibonelo zezithelo ezisawolintshi yilezi:

• Iwolintshi,
• I-Tangerine,
• Ilamuna,
• Eluhlaza,
• Ijikijolo,
• Ikiwi.

Ukwenza u-100 g wama-strawberry noma ingilazi e-1 yejusi yemvelo ye-orange ngosuku, ngokwesibonelo, kwanele ukuhlangabezana nemfuneko yansuku zonke yomzimba kavithamini C, umuntu omdala onempilo ayi-60 mg.

Bona uhlu oluphelele lokudla okunothe ku-vitamin C: Ukudla okunothe ku-vitamin C

Indlela enhle yokudla izithelo ezisawolintshi ingokwemvelo, ngaphandle kokucutshungulwa, ngoba uvithamini C wonakaliswa ukukhanya, umoya nokushisa. Amajusi wezithelo zeCitrus kufanele abekwe esiqandisini embizeni emnyama, embozwe, ukwenza isibonelo, ukuvikela ukuthi kungonakali u-vitamin C. Amakhekhe anezithelo ezisawolintshi, njengekhekhe lewolintshi, awasenawo uvithamini C ngoba uma engena kuhhavini, ukushisa kubhubhisa uvithamini.

Izithelo ze-Citrus ekukhulelweni nasekunceliseni ibele

Izithelo ze-Citrus ekukhulelweni nasekunceliseni zisiza abesifazane ukuthi badle inani elidingekayo likavithamini C womzimba, ophakeme kakhulu ngesikhathi sokukhulelwa nokuncelisa.

Owesifazane okhulelwe udinga ama-85 mg kavithamini C ngosuku kanye nowesifazane osancisayo u-120 mg nsuku zonke, okuyizilinganiso eziningi ezitholakala kalula ngezinsiza ezi-2 zezithelo ezingamawolintshi eziyi-100, njenge-orange ne-kiwi, ngokwesibonelo.

Njengoba izithelo ze-citrus zinemicu, zingadala ukungakhululeki esiswini enganeni. Uma umama ebona ushintsho enganeni lapho edla izithelo ezisawolintshi, angakhetha okunye ukudla okuyimithombo kavithamini C, njengobhanana kanye nezaqathe, ngokwesibonelo.