Amalimu: Isithelo se-Citrus esinezinzuzo ezinamandla

-Delile

• Amaqiniso okunomsoco we-lime
• Izinzuzo zezempilo zelime
• Umthombo omuhle wama-antioxidants
• Kwangathi kukhuphule amasosha omzimba
• Kungakhuthaza isikhumba esinempilo
• Kunganciphisa ingozi yesifo senhliziyo
• Kungavimbela amatshe ezinso
• Kwandisa ukumuncwa kwensimbi
• Kunganciphisa ingozi yokuba nomdlavuza othile
• Usebenzisa kanjani amalimu
• Imiphumela emibi engaba khona
• Okubalulekile

Amalimu anezithelo zomuncu oluhlaza okomuncu, oyindilinga futhi ogqamile.

Ziyizindawo zokuphehla amandla zomsoco - zinovithamini C omningi, ama-antioxidants, nezinye izakhamzimba.

Kunezinhlobo eziningi zelime njengeLime Key (I-citrus aurantifolia), Umcako wasePheresiya (ICitrus latifolia), i-lime lime (I-citrus glaucakanye ne-kaffir lime (I-citrus hystrix).

Ngayinye yalezi zinhlobo inezici ezihlukile. Isibonelo, i-lime Key incane, ine-esidi kakhulu, futhi inephunga kakhulu kunohlobo oluvame kakhulu lwasePheresiya.

E-United States, amalime asePheresiya ayizinhlobo ezivame ukutholakala.

Ngoba amalimu alayishwe izakhamzimba, angasiza ukukhuphula ukuzivikela komzimba wakho, anciphise izici zesifo senhliziyo, avimbele amatshe ezinso, asize ukumuncwa nge-iron, futhi athuthukise isikhumba esinempilo.

Lo mbhalo uhlinzeka ngokubuka konke kwezinzuzo zokudla okunomsoco, kanye nokusetshenziswa kwazo kanye nemiphumela emibi engaba khona.

Amaqiniso okunomsoco we-lime

Yize emincane, amalimu alayishwe izakhamzimba - ikakhulukazi uvithamini C

Okuphelele, kukalamula ophakathi nendawo (67 amagremu) uhlinzeka ():

• Amakholori: 20
• AmaCarbs: 7 amagremu
• Amaprotheni: 0.5 amagremu
• Amafutha: 0.1 amagremu
• Umucu: 1.9 amagremu
• Uvithamini C: Amaphesenti angama-22 e-Reference Daily Intake (RDI)
• Insimbi: 2% we-RDI
• I-calcium: 2 %% we-RDI
• Uvithamini B6: 2% we-RDI
• Thiamine: 2% we-RDI
• Potassium: 1% we-RDI

Amalimu nawo aqukethe inani elincane le-riboflavin, i-niacin, i-folate, i-phosphorus, ne-magnesium.

Amalimu aphezulu ku-vitamin C, ahlinzeka ngaphezu kwezingu-20% zezidingo zakho zansuku zonke. Futhi aqukethe amanani amancane wensimbi, i-calcium, uvithamini B6, i-thiamine, i-potassium, nokuningi.

Izinzuzo zezempilo zelime

Ukudla izithelo zikalamula noma ukuphuza ijusi likalamula kunikeza izinzuzo ezahlukahlukene zezempilo.

Umthombo omuhle wama-antioxidants

Ama-antioxidants ayizinhlanganisela ezibalulekile ezivikela amaseli akho kuma-molecule abizwa ngama-radicals amahhala. Ngamanani aphezulu, ama-radicals amahhala angalimaza amaseli akho, futhi lo monakalo uxhunyaniswe nezimo ezingalapheki njengesifo senhliziyo, isifo sikashukela nezinhlobo eziningi zomdlavuza ().

Amalimu aphezulu anezakhi ezisebenzayo ezisebenza njengama-antioxidants emzimbeni wakho, kufaka phakathi i-flavonoids, i-limonoids, i-kaempferol, i-quercetin, ne-ascorbic acid (,).

Kwangathi kukhuphule amasosha omzimba

Amalimu aphezulu ku-vitamin C, isakhi somzimba esingasiza ukukhulisa amasosha akho omzimba.

Ezifundweni ze-test-tube, uvithamini C usize ukukhulisa ukukhiqizwa kwamaseli amhlophe egazi, okusiza ukuvikela umzimba wakho ezifweni nasezifweni ().

Ezifundweni zabantu, ukuthatha uvithamini C kusize ukunciphisa isikhathi nobukhulu bemikhuhlane ().

Futhi, uvithamini C ungasiza amanxeba ukuba alulame ngokushesha ngokunciphisa ukuvuvukala nokukhuthaza ukukhiqizwa kwe-collagen. I-Collagen yiprotheni ebalulekile esiza ukulungiswa kwamanxeba (,).

Ngaphandle kukavithamini C, amalimu nawo awumthombo omkhulu wama-antioxidants, asiza ukuqinisa amasosha akho omzimba ngokuvikela amaseli ekulimaleni okukhulu kwamahhala ().

Kungakhuthaza isikhumba esinempilo

Amalimu anezinto eziningana ezingakhuthaza isikhumba esinempilo.

Okokuqala, zinovithamini C ophakeme, okudingekayo ukwenza i-collagen, iphrotheni egcina isikhumba sakho siqinile futhi siqinile. I-lime emaphakathi (amagremu angama-67) ihlinzeka ngaphezu kwe-20% ye-RDI yalesi sakhi (,).

Isibonelo, ucwaningo olulodwa kwabesifazane abangaphezu kwe-4,000 luthole ukuthi labo abadle uvithamini C omningi baba nengozi encane yemibimbi nesikhumba esomile njengoba bekhula ().

Okwesibili, amalimu aphezulu kuma-antioxidants, angasiza ekulweni nezinguquko zesikhumba ezihlobene nobudala.

Ukucindezeleka okwenziwe nge-oxidative yisimo esidalwa ukungalingani phakathi kwama-radicals wamahhala nama-antioxidants emzimbeni wakho. Kungabangela izimpawu zokuguga ngaphambi kwesikhathi.

Ucwaningo lwegundane luthole ukuthi ukuphuza isiphuzo se-citrus kuthinte kahle ezinye zalezi zimpawu ngokunciphisa imibimbi nokwandisa ukukhiqizwa kwe-collagen, isibonelo ().

Kunganciphisa ingozi yesifo senhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke ().

Ucwaningo lukhombisa ukuthi amalime anganciphisa izici eziningana zobungozi besifo senhliziyo.

Okokuqala, amalimu anevithamini C ephezulu, engasiza ukwehlisa umfutho wegazi ophakeme, okuyingozi enkulu yesifo senhliziyo ().

Futhi, uvithamini C ungavikela ekulweni ne-atherosclerosis - isifo lapho uqweqwe lukhula khona emithanjeni yakho, lubenze bube mncane kakhulu ().

Ucwaningo lwesilwane luthole ukuthi ukondla onogwaja izikhumba zikalamula nejusi kusize ekunciphiseni ukukhula kwe-atherosclerosis ().

Kungavimbela amatshe ezinso

Amatshe ezinso angamakhemikhali amancane amaminerali okuvame ukuba buhlungu ukuwadlula.

Zingakha ngaphakathi kwezinso zakho lapho umchamo wakho ugxile kakhulu noma uma unamazinga aphezulu wamaminerali akha amatshe, njenge-calcium, emchameni wakho ().

Izithelo zeCitrus ezinjengelime zine-citric acid ephezulu, engavimbela amatshe ezinso ngokukhuphula amazinga e-citrate nokubopha amaminerali akha amatshe emchameni ().

Olunye ucwaningo luthole ukuthi abantu abadla izithelo ezisawolintshi eziningi babenobungozi obuphansi kakhulu bamatshe ezinso ().

Kwandisa ukumuncwa kwensimbi

I-iron yisakhi esidingekayo sokwenza amaseli abomvu egazi nokuhambisa umoya-mpilo emzimbeni wakho.

Amazinga wensimbi ephansi egazi angadala ukushoda kwe-iron anemia. Izimpawu zokushoda kwe-iron anemia zifaka ukukhathala, inkinga yokuphefumula ngesikhathi sokuzivocavoca, ukuphaphatheka, nesikhumba esomile nezinwele ().

Abantu abadla i-vegan noma imifino basengozini enkulu yokushoda kwe-iron anemia, njengoba imikhiqizo esuselwa ezitshalweni iqukethe uhlobo lwensimbi olungafakwanga kahle njengensimbi yenyama neminye imikhiqizo yezilwane ().

Ukudla okunevithamini C eningi, njengama-lime, kungasiza ekuvikeleni ukushoda kwe-iron anemia ngokuthuthukisa ukumuncwa kwensimbi ekudleni okususelwa ezitshalweni.

Isibonelo, ucwaningo olwenziwe kubantu abalandela ukudla okungadliwanga imifino luthole ukuthi ukuphuza ingilazi ye-lemonade (ama-8.5 ounces noma ama-250 ml) eceleni kwesidlo esisezitshalweni kukhuphule ukufakwa kwensimbi kuze kufike kuma-70% ().

Kunganciphisa ingozi yokuba nomdlavuza othile

Umdlavuza yisifo esivezwa ukukhula kwamaseli ngokungajwayelekile.

Izithelo ze-citrus zinamakhemikhali axhunyaniswe nengozi engezansi yomdlavuza othile ().

Ikakhulu, ama-flavonoid - asebenza njengama-antioxidants - angasiza ekumiseni ukubonakaliswa kofuzo okukhuthaza ukuqhubekela phambili komdlavuza ().

Ngaphezu kwalokho, ucwaningo lwe-test-tube lukhombisa ukuthi izithelo ezisawolintshi zingavimbela ukukhula noma ukusabalala kwamakholoni, umphimbo, amanyikwe, isifuba, umnkantsha, ama-lymphomas namanye amaseli omdlavuza (,,,).

Amalimu angasiza ekuthuthukiseni ukuzivikela komzimba, anciphise izinto ezinobungozi besifo senhliziyo, avimbele amatshe ezinso, asize ukumuncwa kwensimbi, akhuthaze isikhumba esinempilo, futhi anciphise ubungozi bakho bomdlavuza othile.

Usebenzisa kanjani amalimu

Kunezindlela ezingapheli zokusebenzisa amalimu ngaphakathi nangaphandle kwekhishi lakho.

Babaluleka ngejusi yabo nephunga lezimbali le-zest yabo - okuyisizathu esisodwa esenza babhekwe njengesithako esiyisisekelo e-Southeast Asia and Mexico cuisine.

Kwezinye izingxenye zomhlaba - njenge-India - amalimu avame ukufakwa emanzini anosawoti ukuze andise impilo yawo eshalofini bese engezwa ezitsheni zokuqinisa ukunambitheka.

I-lime zest nejusi kuyizithako ezivamile kophudingi nezimpahla ezibhakiwe, njenge-Key lime pie, amakhukhi ne-ayisikhilimu.

Lesi sithelo esisawolintshi singasetshenziswa ezitsheni ezinambitheka futhi ukwengeza ukunambitheka kuziphuzo ezidakayo nezingasizo ezotshwala.

Ngaphandle kwekhishi lakho, amalimu asetshenziswa njenge-ejenti yokuhlanza yemvelo nokunciphisa iphunga. Olunye ucwaningo lukhombisa ukuthi banezinto ezilwa namagciwane (,).

Ijusi likalamula lingaxutshwa neviniga namanzi futhi lisetshenziswe njengesifutho esingaphezulu senketho yokuhlanza engeyona enobuthi.

Amalimu ayatholakala ezitolo zokudla - imvamisa atholakala eduze kolamula kanye nezinye izithelo ezisawolintshi. Khetha izithelo ezisawolintshi ezizizwa zisinda ngosayizi wazo, zikhanya ngombala, futhi zinombala omncane.

Kunezindlela ezingapheli zokusebenzisa amalimu ngaphakathi nangaphandle kwekhishi lakho. Bangeza ukunambitheka nokuthakazelisa ekudleni kwakho futhi kungasetshenziswa njenge-ejenti yokuhlanza yemvelo.

Imiphumela emibi engaba khona

Ngokuvamile amalime aphephile ukuwadla ngaphandle kwemiphumela engemihle.

Kodwa-ke, uma uxabana nezinye izithelo ezisawolintshi, gwema amalimu ngoba angadala izimpawu zokungezwani komzimba nokudla, njengokuvuvukala, isifuba, nobunzima bokuphefumula. Uma lokhu kwenzeka, funa usizo lwezokwelapha ngokushesha.

Ngokwengeziwe, abanye abantu bangathola i-acid reflux ekudleni amalimu noma ukuphuza ijusi ngenxa ye-asidi yayo. Ezinye izimpawu zokugaya ukudla zingabandakanya isilungulela, isicanucanu, ukuhlanza, nobunzima bokugwinya.

Amalimu ane-asidi kakhulu futhi athokozelwa kangcono ngokulinganisela. Ukudla amalimu amaningi kungakhuphula ubungozi bezimbotshana, njengoba i-asidi kuma-lime - nezinye izithelo ezisawolintshi - ingaqeda izinyo lozinyo ().

Ukuvikela amazinyo akho, qiniseka ukuthi ugeza umlomo wakho ngamanzi alula ngemuva kokudla amalimu noma ukuphuza ujusi.

Kwezinye izimo, ukusebenzisa amalimu ngqo esikhunjeni sakho kungenza lizwele kakhulu emisebeni yelanga ye-UV futhi kubangele ukuvuvukala. Lokhu kwaziwa njenge-phytophotodermatitis (,).

Ngokuvamile amalime aphephile ukuwadla, ukuwaphuza noma ukuwathinta, kepha abanye abantu bangase babe nokusabela okungekuhle uma bewadla noma bewafaka esikhumbeni sabo.

Okubalulekile

Amalimu aphezulu ku-vitamin C nama-antioxidants - womabili lawo anganikeza izinzuzo zezempilo.

Ukudla amalimu noma ukuphuza ijusi kungathuthukisa amasosha omzimba, kunciphise izinto ezibangela isifo senhliziyo, kuvimbele amatshe ezinso, kusize ukumuncwa kwensimbi, futhi kukhuthaze isikhumba esinempilo.

Gwema amalimu uma uxabana nezithelo ezisawolintshi. Noma kunjalo, kubantu abaningi, lezi zithelo ezisawolintshi ziyisengezo esinempilo futhi esinezinto eziningi ekudleni okulinganiselayo - ngakho-ke zama ukufaka amalimu kuzindlela zakho zokupheka ukuze uvune izinzuzo zawo ezinhle zempilo.