Izizathu Ezi-7 Zokudla Izithelo Eziningi Zikawolintshi

-Delile

• Ziyini Izithelo Zikawolintshi?
• 1. Banothe ngamavithamini nezakhi zezitshalo
• 2. Bangumthombo Omuhle We-Fibre
• 3. Izithelo Zikawolintshi Ziphansi Kumakhalori
• 4. Banganciphisa Ubungozi Bakho Namatshe Ezinso
• 5. Bangasiza Ekulweni noma Ekuvikeleni Umdlavuza
• 6. Ziqukethe izakhamzimba ezithuthukisa impilo yenhliziyo
• 7. Bangase Bavikele Ubuchopho Bakho
• Ngaphansi Kwezithelo Zikawolintshi
• Amanani aphezulu angadala izimbotshana
• Ijusi Lezithelo Alinempilo Njengezithelo Zonke
• Amagilebhisi Angasebenzisana Nemithi ethile
• Okusemqoka

Izithelo ezisawolintshi ezinemibala egqamile ziletha ukukhanya kwelanga ezinsukwini zasebusika. Kodwa izithelo ze-citrus azinambitheki futhi zihle nje kuphela - zilungele wena.

Lesi sigaba sezithelo sifaka ulamula, ulimu, amawolintshi no-grapefruit, kanye nezinhlamvu eziningi nezinhlobonhlobo eziningi.

Banenqwaba yezinzuzo zezempilo, kusukela ekukhuliseni amasosha omzimba ukulwa nomdlavuza.

Funda ukuze uthole izizathu ezi-7 zokudla izithelo ezisawolintshi.

Ziyini Izithelo Zikawolintshi?

Izithelo ze-citrus zikhula ezihlahleni eziqhakazayo nasezihlahleni. Zibonakala ngoqweqwe lwesikhumba nomuthi omhlophe ohlanganisa izingxenye ezinamanzi.

Zazalelwa e-Australia, eNew Guinea, eNew Caledonia futhi mhlawumbe naseNingizimu-mpumalanga ye-Asia (1).

Kulezi zinsuku, zitshalwa ezindaweni ezishisayo nezishisayo emhlabeni wonke. Izikhungo ezinkulu zokukhiqiza zifaka iSpain, iBrazil, iChina, i-US, iMexico ne-India (1).

Kuyathakazelisa ukuthi cishe ingxenye yesithathu yazo zonke izithelo ezisawolintshi isetshenziselwa ukwenza ujusi (1).

Ungathola zonke izinhlobo zezithelo ezisawolintshi unyaka wonke. Isikhathi esiphakeme samawolintshi nezithelo zomvini eNyakatho Nenkabazwe siphakathi kukaDisemba no-Ephreli.

Nazi ezinye izinhlobo ezithandwayo zezithelo ezisawolintshi:

• Amawolintshi amnandi: I-Valencia, inkaba, i-orange orange, i-cara cara
• Ama-Mandarin: Satsuma, clementine, tangor, tangelo
• Imikhawulo: I-Persian, i-lime esemqoka, i-kaffir
• Isithelo segilebhisi: Mhlophe, ruby ​​obomvu, oroblanco
• Ulamula: U-Eureka, uMeyer
• Ezinye izinhlobo: ICitron, isudachi, yuzu, pomelos

Funda ngezizathu eziyi-7 zokungeza lezi zithelo ekudleni kwakho.

1. Banothe ngamavithamini nezakhi zezitshalo

Izithelo zeCitrus ziwumthombo omuhle kakhulu kavithamini C, umsoco oqinisa amasosha omzimba futhi ogcina isikhumba sakho sibushelelezi futhi sinwebeka (,,,).

Eqinisweni, i-orange eyodwa nje kuphela inawo wonke amavithamini C owadingayo ngosuku (6).

Izithelo zeCitrus nazo zinamanani amaningi amanye amavithamini namaminerali umzimba wakho odinga ukusebenza kahle, kufaka phakathi amavithamini B, i-potassium, i-phosphorus, i-magnesium nethusi ().

Ngokwengeziwe, bacebile kumakhemikhali ezitshalo anezinzuzo ezahlukahlukene zezempilo, kufaka phakathi imiphumela elwa nokuvuvukala kanye ne-antioxidant.

Lezi zinhlanganisela zifaka izinhlobo ezingaphezu kuka-60 zama-flavonoids, ama-carotenoids namafutha abalulekile, futhi zibhekele izinzuzo eziningi zezithelo zezithelo ezisawolintshi (,).

Isifinyezo:

Izithelo ze-citrus zinomsoco kakhulu, zinikela ngamavithamini amaningi, amaminerali nezinhlanganisela zezitshalo ezikusiza ukuthi uhlale uphilile.

2. Bangumthombo Omuhle We-Fibre

Izithelo ze-Citrus ziwumthombo omuhle we-fiber. Inkomishi eyodwa nje yezingxenye eziwolintshi iqukethe amagremu amane e-fiber (6).

Ukubeka lokho ngombono, kunconywa ukuthi udle amagremu ayi-14 efayibha kuwo wonke amakhalori ayi-1 000 owadlayo. Kulinganiselwa ukuthi kuphela u-4% wabesilisa kanye no-13% wabesifazane e-US abathola lelo nani ().

I-Fiber inezinzuzo eziningana zezempilo, kufaka phakathi ukuthuthukisa impilo yokugaya ukudla nokusiza ukunciphisa umzimba.

Amawolintshi aphezulu kakhulu ku-fiber encibilikayo, uhlobo lwe-fiber olusiza ukwehlisa amazinga we-cholesterol ().

Uma kuqhathaniswa nezinye izithelo nemifino, izithelo ezisawolintshi zihlukile ngoba zinesilinganiso esiphakeme se-fiber encibilikayo ().

Isifinyezo:

Izithelo ze-citrus ziyimithombo emihle ye-fiber encibilikayo, esiza ukwehlisa i-cholesterol futhi isize ukugaya.

3. Izithelo Zikawolintshi Ziphansi Kumakhalori

Uma ubuka ukudla kwakho kwekhalori, izithelo ezisawolintshi ziyisinqumo esihle.

Anama-kilojoule amancane, kepha okuqukethwe kwawo kwamanzi nefayibha kukusiza ukukugcwalisa.

Nakhu ukuthi mangaki amakhalori aqukethe izinhlobo eziyinhloko zezithelo ezisawolintshi (6, 12, 13, 14, 15):

• 1 clementine omncane: 35
• 1 i-orange ephakathi: 62
• 1/2 izithelo zomvini ezibomvana: 52
• 1/2 izithelo zomvini ezimhlophe: 39
• Ijusi kusuka ku-1 lemon: 12

Ngaphezu kwalokho, ucwaningo lwango-2015 olwalubheka imikhuba yokudla nesisindo sabantu eminyakeni engaphezu kwengu-24 lwathola ukuthi ukudla izithelo ezisawolintshi kwakuxhunyaniswe nokwehlisa isisindo ().Isifinyezo:

Izithelo ze-citrus zinamakholori amancane, okwenza kube ukukhetha okuhlakaniphile kubantu abafuna ukunciphisa noma ukugcina isisindo sabo.

4. Banganciphisa Ubungozi Bakho Namatshe Ezinso

Amatshe ezinso angamakristalu amaminerali abuhlungu.

Zingakha lapho umchamo wakho ugxile kakhulu noma uma unamanani amaminerali akha amatshe amaningi kunokujwayelekile.

Uhlobo olulodwa lwetshe lezinso lubangelwa amazinga aphansi e-citrate emchameni.

Izithelo nemifino eminingi, ikakhulukazi izithelo ezisawolintshi, ingakhuphula amazinga e-citrate emchameni wakho, yehlise ubungozi bamatshe ezinso ().

Ukuphuza ama-citrus juice nokudla lezi zithelo kunganikeza enye indlela engokwemvelo kwizithasiselo ze-potassium citrate.

Ngokuya ngemininingwane yemikhuba yokudla yaseMelika kule minyaka engama-40 edlule, amatshe ezinso ajwayelekile kubantu abadla izithelo ezisawolintshi ezimbalwa ().

Isifinyezo:

Ukudla izithelo ezisawolintshi kungasiza ekwehliseni ubungozi bamatshe ezinso kwabanye abantu ngokukhulisa amazinga e-citrate emchameni.

5. Bangasiza Ekulweni noma Ekuvikeleni Umdlavuza

Ucwaningo oluningi luxhumanise izithelo ezisawolintshi engcupheni encishisiwe yomdlavuza othile (1).

Kwesinye isifundo, abantu abadle isithelo samagilebhisi noma baphuza i-juice eyodwa yezithelo zomvini nsuku zonke baba nengozi encane yomdlavuza wamaphaphu ().

Olunye ucwaningo luye lwasikisela ukuthi izithelo ezisawolintshi nazo zingavikela kumdlavuza wokuqunjelwa esiswini, esiswini, webele nowe-pancreatic (,,,).

Lezi zithelo ziqukethe inqwaba yamakhemikhali ezitshalo, kufaka phakathi ama-flavonoid, angasiza ekuvikeleni umdlavuza ().

Amanye alawa ma-flavonoid asebenza njengama-antioxidants futhi angavimba ukubonakaliswa kwezakhi zofuzo ezithile ezibhekene nezifo ezithile eziwohlokayo, kufaka phakathi umdlavuza ().

Izithelo zeCitrus nazo zingasiza ekulweni nomdlavuza ngokucindezela umdlavuza, ukuvimba ukwakheka komdlavuza omusha nokwenza umdlavuza ungasebenzi ().

Isifinyezo:

Izithelo zeCitrus zifundwe kabanzi ngemiphumela yazo yokuzivikela ezinhlotsheni ezahlukahlukene zomdlavuza.

6. Ziqukethe izakhamzimba ezithuthukisa impilo yenhliziyo

Ukudla izithelo ezisawolintshi kungaba yinhliziyo yakho.

Empeleni, ucwaningo lwaseJapan lwathola ukuthi abantu abadla amanani aphakeme alezi zithelo banamazinga aphansi esifo senhliziyo nesifo sohlangothi ().

Ngaphezu kwalokho, ukubuyekezwa kuka-2017 kuphakamisa ukuthi izithelo zomvini zixhunyaniswe nokwehla kwe-systolic blood pressure ().

Amakhemikhali amaningana ezithelo ze-citrus angathuthukisa izimpawu zempilo yenhliziyo.

Isibonelo, i-fiber yabo encibilikayo ne-flavonoids ingathuthukisa amazinga e-cholesterol ngokukhulisa i-cholesterol "enhle" ye-HDL futhi yehlise i-cholesterol "ye-LDL" embi "ne-triglycerides ().

Futhi ama-flavonoid amaningi ezithelo ze-citrus, kufaka phakathi eyodwa ebizwa ngokuthi i-naringin, angama-antioxidants aqinile azuzisa inhliziyo ngezindlela eziningana ().

Isifinyezo:

Ama-compounds amaningi ezithelo ze-citrus angazuzisa impilo yenhliziyo ngokuthuthukisa amazinga we-cholesterol nokunciphisa umfutho wegazi.

7. Bangase Bavikele Ubuchopho Bakho

Ama-flavonoid ezitsheni ezisawolintshi angasiza ekuvikeleni izifo ezingama-neurodegenerative, ezinjenge-Alzheimer's kanye neParkinson's, okubangelwa ukuwohloka kwamaseli ohlelweni lwemizwa.

Ngokwengxenye, lezi zifo zibangelwa ukuvuvukala.

Ama-Flavonoids atholakala kwizithelo ezingamawolintshi anamandla okulwa nokuvuvukala okucatshangwa ukuthi angasiza ekuvikeleni uchungechunge lwezehlakalo ezibangela ukuthi uhlelo lwezinzwa lubi (,).

Izinhlobo ezithile zama-flavonoid, kufaka phakathi i-hesperidin ne-apigenin, zikhonjisiwe ukuvikela amangqamuzana obuchopho nokwenza ngcono ukusebenza kobuchopho kwizifundo zamagundane kanye ne-test-tube ().

Ucwaningo oluningi kubantu abadala selukhombisile nokuthi amajusi e-citrus angakhuphula ukusebenza kobuchopho (,,).

Isifinyezo:

Izithelo namajusi we-citrus kungasiza ukukhulisa ukusebenza kobuchopho futhi kuvikele ubuchopho ekuphazamisekeni kwe-neurodegenerative.

Ngaphansi Kwezithelo Zikawolintshi

Ngenkathi isithombe esiphelele se-citrus sihle kakhulu, kukhona ukwehla okumbalwa okungahle kwenzeke.

Amanani aphezulu angadala izimbotshana

Ukudla izithelo noma ama-citrus amaningi kungandisa ubungozi bezimbotshana. Lokho kungenxa yokuthi i-asidi yezithelo ezingamawolintshi iqeda uqweqwe lwamazinyo (,).

Lokhu kuyingozi enkulu uma uphuza amanzi kalamula usuku lonke, ugeza amazinyo akho nge-asidi.

Kuyathakazelisa ukuthi izinhlanganisela ezithile ezikumaphehla ezisawolintshi zingalwa namagciwane abanga izimbotshana zamazinyo, yize kudingeka olunye ucwaningo ukubona ukuthi lolo lwazi lungasetshenziswa kanjani ().

Ijusi Lezithelo Alinempilo Njengezithelo Zonke

Ngenkathi ama-orange nama-grapefruit juice aqukethe uvithamini C omningi nezinye izakhi zomzimba ezivame ukutholakala kwizithelo eziphelele zama-citrus, aziphilile kangako.

Lokho kungenxa yokuthi ukunikezwa kwejusi kuletha ushukela omningi kakhulu futhi kunendlela encane kunokunikezwa kwesithelo sonke (6, 35).

Kunezizathu ezimbalwa zokuthi kungani lokho kuyinkinga.

Okokuqala, ushukela omningi ngokukhonza uhumusha kuma-calories amaningi. Ukuphuza ijusi yezithelo nezinye iziphuzo ezinekhalori ephezulu kungadala ukuthi ukhuluphale ().

Okwesibili, lapho umzimba wakho uthatha inani elikhulu le-fructose (uhlobo lukashukela kujusi yezithelo), lungena masinyane egazini lakho bese ludluliselwa esibindini sakho ().

Uma isibindi sakho sithola i-fructose engaphezulu kwamandla aso, siguqula enye ye-fructose eyengeziwe ibe ngamafutha. Ngokuhamba kwesikhathi, lawo mafutha afakwa kungadala isifo sesibindi esinamafutha ().

Ukuthola i-fructose esitsheni sonke akuyona inkinga, ngoba uthola inani elincane ngasikhathi. Futhi, i-fiber etholakala ezithelweni ibhuqa i-fructose, ibangele ukuthi ingene kancane kancane egazini lakho.

Amagilebhisi Angasebenzisana Nemithi ethile

Ukudla izithelo zomvini noma ukuphuza ijusi lamagilebhisi kungaba yinkinga uma uthatha imithi ethile.

Kukhona i-enzyme esiswini sakho eyehlisa ukumuncwa kwemithi ethile. IFuranocoumarin, ikhemikhali eliku-grapefruit, ibophezela kule enzyme futhi iyigcine ingasebenzi kahle.

Ngenxa yalokho, umzimba wakho umunca imithi eminingi kunalokho obekufanele ukwenze ().

IFuranocoumarin itholakala nakumawolintshi e-tangelos naseSeville (uhlobo olusetshenziselwa i-marmalade).

Kunemithi eminingana kadokotela neyezithengelayo ethintwa ubhamubhamu, kufaka phakathi ():

• Ezinye izitatimende, ze-cholesterol ephezulu, kufaka phakathi i-Lipitor ne-Zocor
• Ezinye izivimbeli zesiteshi se-calcium, zomfutho wegazi ophezulu, kufaka phakathi iPlendil neProcardia
• I-Cyclosporine, isidakamizwa sokuzivikela emzimbeni
• Amanye amaBenzodiazepines, kufaka phakathi iValium, iHalcion neVersed
• Eminye imithi, efaka i-Allegra, iZoloft neBuspar

Isifinyezo:

Ngenkathi izithelo ezisawolintshi ngokuvamile ziphilile, zingaba nezithiyo ezithile. I-asidi yabo ingagudluza koqweqwe lwawo lwamazinyo kanti isithelo samagilebhisi singahlangana neminye imithi.

Okusemqoka

Kunezizathu eziningi zokudla izithelo ezisawolintshi.

Zinomsoco futhi ziqukethe izinhlanganisela zezitshalo ezingavikela ezifweni ezahlukahlukene, kubandakanya umdlavuza, isifo senhliziyo, ukungasebenzi kobuchopho namatshe ezinso.

Kepha phokela ukudla izithelo zonke, kunokuba ujusi wezithelo omningi, ngoba okuqukethwe ushukela omningi kungaholela ezinkingeni.

Sekukonke, izithelo ezisawolintshi ziphilile, zinama-calories aphansi futhi kulula ukuzidla. Abantu abaningi bangazuza ngokwengeza ama-citrus amaningi ekudleni kwabo.