Izinzuzo Zezempilo Zamawolintshi Ziya Ngaphesheya KukaVitamin C

-Delile

• Yebo, amawolintshi agcwele uvithamini C.
• Amawolintshi awumthombo olula wefiber.
• Amawolintshi aqukethe i-folate, isakhi esibalulekile sabesifazane.
• Amawolintshi angakusiza ukuthi ugcwalise inani lakho le-potassium.
• Isithelo siqukethe umsoco okhuthaza impilo enhle yamehlo.
• Izindlela Ezinhle Kakhulu Zokuthola * Konke * Izinzuzo Zezempilo Zamawolintshi
• Buyekeza kwe-

Uma igama elithi “orange” belizovela phakathi nomdlalo weCatch Phrase, maningi amathuba okuthi umkhondo wokuqala ungamemeza kozakwenu ngemuva kokuthi “isithelo esiyindilinga” sithi “vitamin C.” Futhi ngenkathi lekhwalithi ecacile, elungele wena yazo zonke izinkaba, i-cara caras, ne-valencias (zonke izinhlobo ezahlukahlukene zamawolintshi, i-btw) nakanjani ingakuthola iphuzu lokuwina, akuyona ukuphela kwenzuzo yezempilo yamawolintshi. “Ubuhle bewolintshi inhlanganisela yazo zonke izakhamzimba zalo—iphakethe,” kusho uKeri Gans, M.S., R.D.N., C.D.N, a Umumo Ilungu leBrain Trust. Nakhu kanye okufakiwe kulesi sithelo esilingana ne-softball, kanye nezindlela ezilula zokukufaka ekudleni kwakho lapho ungafuni ukudla ucezu ngqo.

Yebo, amawolintshi agcwele uvithamini C.

Uqale ukufunda leli qiniso ekilasini lakho lezempilo lesikole esiphakathi, kodwa kufanelekile ukuphinda. Enye yezinzuzo ezibaluleke kakhulu zezempilo zamawolintshi okuqukethwe kwawo kwevithamini C, okungamamiligremu angama-70, noma amaphesenti angama-93 esibonelelo sokudla esinconyiwe, esithelweni esiphakathi nendawo, ngokusho koMnyango Wezolimo wase-United States (USDA). Le antioxidant enamandla ingasiza ukuqinisa amasosha omzimba ngokuvuselela ukukhiqizwa kanye nokwenza ngcono ukusebenza kwamangqamuzana amhlophe egazi, okuhlanganisa namangqamuzana athile ahlasela amagciwane angaphandle namagciwane, kanye namazinga andayo amasosha omzimba akhona asiza ukulwa nama-antigen angaphandle, ngokocwaningo. Le antioxidant-power isiza futhi ukuvimba omunye umonakalo odalwe ama-radicals wamahhala, enziwa lapho ubhekene nentuthu kagwayi noma imisebe futhi kungaholela ekugugeni kwesikhumba, umdlavuza, isifo senhliziyo, kanye nesifo samathambo ngokuhamba kwesikhathi, ngokwe-US National Umtapo Wezincwadi Wezokwelapha (NLM). (BTW, uvithamini C ungenza izimanga esikhumbeni sakho futhi.)

Ngaphandle kwezinzuzo ze-nitty-gritty zezempilo zamawolintshi, uvithamini C wezithelo ungakwenza uzizwe * futhi * ubukeke umuhle kakhulu. Isakhi sidlala indima enkulu ekumungeni i-ayoni, okusiza ekwenzeni amaseli abomvu egazi. Ngaphandle kokumunca inani elanele lensimbi, kunethuba elihle lokuthi uzozizwa uvilapha futhi ukhathele, kusho uGans. Futhi, uvithamini C angakusiza ukufeza lokho kukhanya okufunwa kahle ngokusiza umzimba wakho ukhiqize i-collagen – iphrotheni ebalulekile ukugcina isikhumba sakho sibushelelezi, siqinile, futhi siqinile, uyanezela. Kanjani? Isakhamzimba sisiza ukuzinzisa isakhiwo se-collagen molecule, sivuselele ama-molecule e-RNA ezithunywa, futhi sitshele ama-fibroblast esikhumba (amaseli akulezi zicubu zakho ezixhuma) ukudala i-collagen, ngokusho kwendatshana ephephabhukwini Izakhamzimba.

Amawolintshi awumthombo olula wefiber.

Uma ukumodi esabekayo yokuhlasela ukudla okulula, cabanga ngokufinyelela iwolintshi esikhundleni sesikhwama samakhekhe e-Goldfish. I-orange ephakathi inama-gramu amathathu we-fiber, ngokusho kwe-USDA, engakusiza uzizwe wanelisekile, kusho uGans. “Ngisho newolintshi elilula njengedessert esidlweni lingakusiza ukuthi ugcwale ukuze ungalambi ngemuva kwamahora amabili,” usho kanje. Izindaba ezimnandi ngokwengeziwe: I-Fibre ingasiza ekunciphiseni amazinga e-cholesterol futhi ivimbele ukuqunjelwa, kusho uGans. Amathumbu akho nakanjani azokuthumela inothi yokubonga ngalolu khetho olunomsoco.

Amawolintshi aqukethe i-folate, isakhi esibalulekile sabesifazane.

Kuzo zonke izinzuzo zezempilo zamawolintshi, lena ibaluleke kakhulu kwabesifazane abakhulelwe noma abacabanga ngokukhulelwa. I-Folate, isakhi esisiza ekwenzeni i-DNA kanye nezinsiza ekuhlukaniseni amaseli, ibalulekile ekwehliseni ubungozi bokukhubazeka kwe-neural tube (okubizwa ngokuthi ukukhubazeka komgogodla, ugebhezi, nobuchopho) okwenzeka phakathi namasonto amathathu kuya kwamane okuqala ngemva kokukhulelwa, ngokusho kombiko. Izikhungo Zikazwelonke Zezempilo (NIH). Yingakho uzwa ama-ob-gyns ephakamisa uhlobo lwevithamini yangaphambi kokubeletha kunokufaka i-folate. Njengoba cishe isigamu sakho konke ukukhulelwa e-U.S. Kungahleliwe futhi ukukhubazeka kokukhulelwa kungenzeka ekuqaleni kokukhulelwa, i-NIH incoma ukuthi abesifazane bathole ama-micrograms angama-400 esakhiqizi noma ngabe abazami ukukhulelwa. Ngenhlanhla, amawolintshi angakusiza ukuthi usondele esinyathelweni esisodwa ukuze ushaye lelo target, upake ama-micrograms angama-29 ngesithelo esincane.

Amawolintshi angakusiza ukuthi ugcwalise inani lakho le-potassium.

Ngenkathi ubhanana waziwa ngokuba yi-potassium superstar esigabeni sokukhiqiza esitolo, amawolintshi angakusiza ukuthi nawe ugcwaliswe yile mineral. Iwolintshi elilodwa elimaphakathi linamamiligremu angu-237 e-potassium, ngokusho kwe-USDA, kuyilapho inkomishi eyodwa ye-OJ esanda kukhanywa inamamiligremu angu-496 noma amaphesenti angu-11 esibonelelo sokudla esinconyiwe.Kanye nokusiza izinso zakho nokusebenza kwenhliziyo kahle, le nzuzo yezempilo yamawolintshi ingasiza ukwehlisa umfutho wegazi. Ukudla okuphezulu kwe-sodium kuxhumene nomfutho wegazi ophakeme, okusho ukuthi inhliziyo ipompa igazi eliningi kanti imithambo yegazi incane kunokujwayelekile. Uma usebenzisa i-potassium, imithambo yegazi yakho iyanweba futhi ukhipha i-sodium eningi ngomchamo wakho. Le nqubo inciphisa amandla egazi lakho ngokumelene nemithambo futhi inciphisa umthamo-futhi ngaleyo ndlela ubukhulu-we-plasma (ethwala usawoti, amanzi, nama-enzyme) egazini, ekugcineni yehlise umfutho wegazi, ngokusho kwe-NIH.

Isithelo siqukethe umsoco okhuthaza impilo enhle yamehlo.

Isakhamzimba esinika i-orange umbala waso wesiginesha onamandla singathuthukisa nempilo yamehlo. Amawolintshi aqukethe i-14.4 micrograms kavithamini A osesimweni se-beta-carotene, inhlanganisela engase ibambe iqhaza ekwehliseni ubungozi bezifo zamehlo ezihlobene nobudala eziholela ekulahlekelweni umbono, ngokusho kwesihloko esikujenali. Ukungenelela Kwemitholampilo Ekugugeni. I-Vitamin A nayo iyinto ebalulekile ye-rhodopsin, iphrotheni edonsa ukukhanya ku-retina, futhi isekele ukusebenza kwe-cornea, nge-NIH ngayinye. "Yazi nje ukuthi ngeke ubone intuthuko embonweni wakho ngaphandle kokuthi untula kukho," kusho uGans. Njengoba amawolintshi enikeza amaphesenti ama-2 kuphela wesabelo sansuku zonke esinconyiwe sikavithamini A kwabesifazane, qiniseka ukuthi ulayisha ubhatata, isipinashi, kanye noqathe ukuze ufinyelele leso silinganiso.

Izindlela Ezinhle Kakhulu Zokuthola * Konke * Izinzuzo Zezempilo Zamawolintshi

Ngenkathi umane uxebula isithelo futhi umunce ucezu kuzokusiza ukuthi uthole izinzuzo zezempilo zamawolintshi, akuyona indlela enobuhlakani bokuthola leli phakethe lezakhamzimba. Esikhundleni salokho, zama ukufaka izingcezu ze-orange esaladini ukuze kuqhume ukunambitheka okusha, ukugcobisa imizuzu emihlanu kuya kweyishumi ngesitsha sokudla esishisiwe, noma ukuwafaka kushokholethi omnyama ocibilikile ukuthola i-dessert elula, kuphakamisa amaGans.

Uma usanda kufinywa noma ufakwe emabhodleleni, ujusi wewolintshi ongamaphesenti ayi-100 esandleni, faka amanye ku-smoothie, marinade, noma ukugqoka, okuzokwengeza ubumnandi obuvela ngokwemvelo kanye nezinzuzo ezengeziwe zezempilo, kusho uGans. "Okungcono nakakhulu, friza ijusi ibe ama-ice cubes bese uwaphonsa ku-seltzer noma uwangeze ku-vodka ukuze uthole i-cocktail-okungaba mnandi kakhulu," kusho uGans.

Buyekeza kwe-