Ungadla Ama-orange Peels, Futhi Kufanele Nawe?

-Delile

• Izakhi zomsoco ezizuzisayo nezinhlanganisela zezitshalo
• Izingqinamba ezingaba khona
• Ingaqukatha izinsalela ze-pesticides
• Kungaba nzima ukugaya
• Ukunambitheka okungathandeki nokuthungwa
• Ungayidla kanjani
• Okubalulekile

Amawolintshi angenye yezithelo ezithandwa kakhulu emhlabeni jikelele.

Kodwa-ke, ngaphandle kokuncanywa, amakhasi ewolintshi ngokuvamile ayasuswa alahlwe ngaphambi kokuba isithelo sidliwe.

Noma kunjalo, abanye bathi ama-peel orange aqukethe izakhi zomzimba ezibalulekile futhi kufanele adliwe kunokuba alahlwe.

Le ndatshana ibukeza ukuthi ingabe ama-peel orange ayisengezo esinempilo yini ekudleni kwakho.

Izakhi zomsoco ezizuzisayo nezinhlanganisela zezitshalo

Amawolintshi anezithelo ezinamanzi ezinamanzi ezisawolintshi ezaziwa ngokuba novithamini C omningi.

Mhlawumbe kwaziwa kancane ukuthi amaxolo e-orange nawo acebile ngezakhi zomzimba eziningana, kufaka phakathi i-fiber, i-vitamin C, kanye nezinhlanganisela zezitshalo ezinjenge-polyphenols.

Eqinisweni, isipuni esingu-1 (ama-gramu ayi-6) wekhasi le-orange sinikeza u-14% we-Daily Value (DV) ka-vitamin C - ecishe iphindwe kathathu kunesithelo sangaphakathi. Ukukhonza okufanayo kupakisha cishe i-fiber engaphezulu izikhathi ezine (,).

Ucwaningo lukhombisa ukuthi ukudla okunamavithamini C amaningi kanye nefayibha kuzuzisa inhliziyo nempilo yokugaya ukudla futhi kungavikela ezinhlotsheni ezithile zomdlavuza (,,,).

Ikhasi le-Orange futhi liqukethe amanani amaningi we-provitamin A, i-folate, i-riboflavin, i-thiamine, i-vitamin B6 ne-calcium ().

Futhi, icebile kumakhemikhali ezitshalo abizwa ngokuthi ama-polyphenols, angasiza ekuvikeleni nasekulawuleni izimo eziningi ezingalapheki, ezinjengohlobo 2 lwesifo sikashukela, ukukhuluphala ngokweqile, ne-Alzheimer's ().

Ucwaningo olulodwa lwe-test-tube lathola ukuthi okuqukethwe okuphelele kwe-polyphenol nomsebenzi kuma-orange peels kwakuphakeme kakhulu kunezithelo zangempela (, 9).

Ngokuqondile, ama-orange peels angumthombo omuhle wama-polyphenols hesperidin nama-polymethoxyflavones (PMFs), womabili afundelwa imiphumela yawo yokulwa nomdlavuza (9, 10,).

Ukwengeza, cishe u-90% wamafutha abalulekile kuma-orange peels akhiwe nge-limonene, ikhemikhali elenzeka ngokwemvelo elifundelwe izakhiwo zalo ezilwa nokuvuvukala kanye ne-anticancer, kufaka phakathi nomdlavuza wesikhumba ().

Ama-orange peels acebile nge-fiber, amavithamini, nama-polyphenols alwa nezifo. Futhi aqukethe i-limonene, ikhemikhali elingavikela kumdlavuza wesikhumba.

Izingqinamba ezingaba khona

Naphezu kwezinzuzo zokudla okunempilo, ukudla ama-orange peels nakho kunezinkinga ezithile.

Ingaqukatha izinsalela ze-pesticides

Ama-pesticides asetshenziswa kakhulu kwizithelo zamawolintshi njengamawolintshi ukusiza ukuvikela ekubunjweni nasezinambuzaneni ().

Ngenkathi ucwaningo luthole isithelo sangaphakathi samawolintshi sinamazinga aphansi kakhulu noma angatholakali wezibulala-zinambuzane, ama-peels aqukethe amanani aphakeme kakhulu (14).

Izifundo zixhumanisa ukudla okungapheli kwezibulala-zinambuzane nemiphumela emibi yezempilo, kufaka phakathi ukwanda komdlavuza kanye nokungasebenzi kahle kwama-hormone (,).

Le miphumela ihlotshaniswa ngokuyinhloko namazinga aphezulu okuchayeka kunamanani amancane atholakala kumaxolo nezikhumba zezithelo.

Kodwa-ke, kusanconywa ukugeza amawolintshi ngaphansi kwamanzi ashisayo ukunciphisa inani lezibulala-zinambuzane ezifakiwe (14).

Kungaba nzima ukugaya

Ngenxa yokuthungwa kwawo okunzima nokuqukethwe okuphezulu kwe-fiber, ama-orange peels angaba nzima ukugaya.

Ngenxa yalokho, ukuzidla, ikakhulukazi izingcezu ezinkulu ngasikhathi, kungadala ukungakhululeki esiswini, njengokuqaqamba noma ukuqunjelwa.

Ukunambitheka okungathandeki nokuthungwa

Ngokungafani nesithelo sangaphakathi sewolintshi, ikhasi linokuthungwa okunzima, nokomile okunzima ukuhlafuna.

Kuyababa futhi, abanye abantu abangakuthola kukuhlehlisiwe.

Naphezu kwezinzuzo zayo zokudla okunempilo, ukuhlanganiswa kokunambitheka okumunyu nokuthungwa okunzima kungenza ama-orange peels angathandeki.

Ama-orange peels anokunambitheka okungathandeki, okubabayo nokuthungwa okunzima, okungaba nzima ukugaya. Ngokwengeziwe, ingaqukatha ama-pesticides futhi adinga ukugezwa ngaphambi kokudla.

Ungayidla kanjani

Yize ungakwazi ukuluma ngqo esikhunjeni se-orange, kungcono ukudla amanani amancane ngasikhathi ukuvimbela ukucasuka kwesisu.

Usebenzisa ummese noma isikhumba semifino, amakhasi ewolintshi angahlukaniswa abe yimichilo emincane bese engezwa kumasaladi noma kuma-smoothies.

Ukuthatha okumnandi, zingafakwa noma zisetshenziselwe ukwenza i-orange marmalade.

Okokugcina, i-zest orange iyindlela elula yokufaka amanani amancane wekhasi le-orange ngokuwengeza ku-yogurt, oatmeal, muffins, ekugqokeni isaladi, noma kuma-marinades.

Kodwa-ke, uma uthatha isinqumo sokuzama, khumbula ukugeza isithelo kuqala.

Ama-orange peels angajatshulelwa eluhlaza kumasaladi nakuma-smoothies, aphekwe ukwenza i-marmalade e-orange, noma ahlohlwe ukufaka umbala wombala we-orange nokunambitheka kokudla.

Okubalulekile

Ngenkathi kuvame ukulahlwa, amakhasi e-orange acebile ngezakhamzimba ezibalulekile, njenge-fiber, uvithamini C, nama-polyphenols.

Noma kunjalo, ayababa, angaba nzima ukugaya, futhi angagcina izinsalela ze-pesticides.

Ungasusa izingqinamba eziningi ngokuzihlanza ngaphansi kwamanzi ashisayo bese ufaka izingcezu ezincane kuma-smoothies noma izitsha ezifana namasaladi.

Yize kunjalo, unikezwe ukuthi ungathola izinzuzo ezifanayo ngokujabulela izinhlobo ezahlukahlukene zezithelo nemifino, ukudla ama-orange peels akudingekile.