I-Mandarin Orange: Amaqiniso Wezondlo, Izinzuzo, kanye Nezinhlobo

-Delile

• Ayini ama-mandarin?
• Izinhlobo ezahlukene
• Iphrofayili yokudla okunempilo
• Izinzuzo
• Ucebile ngama-antioxidants
• Amandla akho Amasosha omzimba
• Ithuthukisa impilo yamathumbu
• Kunganciphisa ingozi yamatshe ezinso
• Uwagcina kanjani
• Okubalulekile

Uma upheqa isigaba somkhiqizo wesitolo sakho sendawo, nakanjani uzohlangabezana nezinhlobo eziningana zezithelo ezisawolintshi.

Ama-mandarin, ama-clementine, namawolintshi konke kuqhayisa ngezinzuzo zezempilo ezihlaba umxhwele, futhi ungazibuza ukuthi ngabe konke lokhu kungukuhluka kwesithelo esifanayo.

Lo mbhalo uchaza konke odinga ukukwazi ngama-mandarin, kufaka phakathi ukuthi ayini, inani lawo lokudla okunempilo nezinzuzo zawo zezempilo, nokuthi ungazigcina kanjani.

Ayini ama-mandarin?

AmaMandarin ayingxenye ye- Uwolintshi uhlobo. Kukholakala ukuthi zavela eChina yasendulo, okuyindlela abathola ngayo igama labo.

Ikhasi labo linombala osawolintshi ngokujulile, liyisikhumba, futhi livikela izingxenye ezimnandi, ezinamanzi ngaphakathi.

AmaMandarin akhula ezihlahleni ezisawolintshi ezincane kuya ezilinganisweni. Njengoba zivuthwa, ziyashintsha zisuke kokuluhlaza okotshani ziye kumbala wazo osawolintshi obonakalayo bese zikhula zibe ububanzi obungamayintshi angaba ngu-4-6 (4-8 cm) (,).

Ungase uzwe ama-mandarin abizwa ngokuthi “amawolintshi e-mandarin,” kodwa lokhu akuyona incazelo enembile. Yize babelana ngengaphandle lewolintshi, ama-mandarin ayizinhlobo ezihlukile zamawolintshi avela kumawolintshi, okungawakho I-citrus sinensis ().

Ngokungafani namawolintshi, ama-mandarin awasiyindilinga. Esikhundleni salokho, zinde, zifana nembulunga enophahla oluphezulu naphansi. Futhi kulula ukuhluza.

Izinhlobo ezahlukene

Kunezinhlobo ezahlukahlukene ezidumile zama-mandarin, kufaka phakathi ama-satsuma mandarin, noma ICitrus unshiu. Lolu hlobo luhlotshaniswa kakhulu neJapan, yize lukhula kalula esifundeni seGulf Coast nakwezinye izindawo eziseNingizimu ye-United States (,).

I-mandarin ejwayelekile, eyaziwa nangokuthi i- Ama-citrus aphendula kabusha I-Blanco noma i-Ponkan mandarin, olunye uhlobo oludumile. Ikhula kakhulu ezindaweni ezifudumele kuya ezindaweni ezishisayo, kufaka phakathi izingxenye zeChina, iBrazil, iSpain nePhilippines (,).

Kungenzeka futhi ukuthi uzwile ngama-tangerines, noma I-citrus tangerine, oziqhayisa ngesikhumba esibomvu kakhudlwana nesawolintshi. Lokhu kucatshangwa ukuthi kudabuka eTangiers, eMorocco, lapho bathola khona i-moniker yabo.

Ngaphezu kwalokho, kunezinhlanganisela eziningi, noma iziphambano eziphakathi kwama-mandarin namanye amalungu e Uwolintshi uhlobo.

IClementines, evame ukuthengiswa ngaphansi kwamagama emikhiqizo efana ne-Cuties noma iHalos, yiyona encane kunazo zonke, enesikhumba esijulile se-orange, esicwebezelayo futhi ingaphakathi elingenambewu. Imvamisa kubhekwa izinhlobo ezahlukahlukene zama-mandarin, ngobuchwepheshe benzalo yama-mandarin namawolintshi amnandi ().

Yize kungekho ukuvumelana okuqinile mayelana nokuthi zingaki izinhlobo nezinhlanganisela zama-mandarin ezikhona, kukholelwa ukuthi phakathi kuka-162 no-200 kumila emhlabeni jikelele ().

AmaMandarin ngamalungu amancane, asebulula kalula we Uwolintshi uhlobo. Ziyizinhlobo ezihlukile kusuka kuwolintshi. Kunezinhlobo eziningi kanye nama-hybridi wama-mandarin, kufaka phakathi ama-tangerine nama-clementine.

Iphrofayili yokudla okunempilo

AmaMandarin aziqhayisa ngephrofayili yokudla okunempilo.

I-mandarin eyodwa emaphakathi (amagremu angama-88) ipakisha izakhi zomzimba ezilandelayo ():

• Amakholori: 47
• AmaCarbs: 12 amagremu
• Amaprotheni: 0.7 amagremu
• Amafutha: 0.3 amagremu
• Umucu: 2 amagremu
• Uvithamini C: I-26% ye-Daily Value (DV)
• Magnesium: 2.5% we-DV
• Potassium: 3% we-DV
• Yethusi: 4% we-DV
• Insimbi: cishe i-1% ye-DV

Lesi sithelo esincane esinamandla siletha ngaphezu kwekota ye-DV ye-vitamin C, ebalulekile empilweni yesikhumba, ukuphulukiswa kwamanxeba, nokusebenza komzimba okufanele ().

AmaMandarin nawo ahlinzeka ngamaminerali abalulekile. Yize bengewona umthombo ocebile wethusi, baziqhayisa kakhulu ngawo kunezithelo eziningi. Ithusi libalulekile empilweni, njengoba lisiza ukukhiqizwa kwamangqamuzana egazi abomvu nokumunca insimbi. Ngakho-ke, kusiza ukuhambisa umoya-mpilo kuzicubu zakho (,,).

Kanye namavithamini namaminerali, i-mandarin eyodwa ephakathi (88-gram) ipakisha ama-8% we-DV ye-fiber. I-Fibre iphakela ama-gut bacteria wakho alusizo, asiza ukugaya futhi angasiza ekunciphiseni ubungozi bezimo ezingamahlalakhona njengesifo sikashukela nesifo senhliziyo (,,).

Ama-mandarin anephrofayili yokudla okunomsoco, apakisha uvithamini C, ifayibha, nezinye izakhamzimba ezibalulekile.

Izinzuzo

Njengezithelo eziningi ezisawolintshi, ama-mandarin alayishwa ngamavithamini, i-fiber nezakhi zezitshalo ezizuzisayo. Ukuzisebenzisa njalo kunganikeza izinzuzo eziningi zezempilo.

Ngaphezu kwalokho, kulula ukupakisha njengokudla okulula, uphonsa ama-smoothies, noma uxebule kumasaladi noma kuma-dessert e-gelatin.

Ucebile ngama-antioxidants

AmaMandarin acebile ngamakhemikhali ezitshalo akhulisa impilo afana ne-flavonoids ().

Ama-Flavonoids atholakala kalula ekudleni. Luhlobo lwe-antioxidant esiza ukuvikela umzimba wakho ekungalingani kwama-radicals wamahhala, okungaholela ekutheni kube ne-oxidation. Ukuxhuma kungakhuthaza ukuguga nokuqala kwezifo ezinjengomdlavuza nesifo senhliziyo (,,).

Enye indlela i-flavonoids engasiza ngayo ukuvikela umdlavuza ukucindezela izakhi zofuzo ezisekela ukukhula komdlavuza nokwenza kungasebenzi okwenziwa ngumdlavuza (,,,).

Kodwa-ke, kufanele kwenziwe ucwaningo olwengeziwe kubantu ukuthola ukuthi ungakanani isithelo samawolintshi okufanele usidle ukufeza le miphumela.

Amandla akho Amasosha omzimba

Ngokunikezwa kokuqukethwe okuphezulu kukavithamini C, ama-mandarin angaqinisa amasosha akho omzimba.

I-Vitamin C iyi-antioxidant ekhulisa ukusebenza kwamaseli akho omzimba wokulwa nomonakalo we-oxidative. Iphinde ikhuthaze ukufa kwamagciwane ayingozi (,,).

Ngaphezu kwalokho, ithuthukisa ubuqotho besikhumba nezicubu. Eqinisweni, ukwengeza ngamanani aphezulu kavithamini C kunganciphisa isikhathi sokuphulukiswa kwesilonda ezimweni ezithile ().

Ithuthukisa impilo yamathumbu

I-fiber izuzisa ukugaya kwakho. Itholakala ngezindlela ezimbili - encibilikayo futhi engancibiliki.

Izithelo ze-citrus, kufaka phakathi ama-mandarin, zicebile kakhulu ku-fiber encibilikayo. I-fiber encibilikayo yakha ijeli kumgudu wakho wokugaya ukudla. Lokhu kudonsela amanzi emathunjini akho ukuthambisa indle, okunganciphisa ukuhamba kwamathumbu (,).

AmaMandarin nawo anezintambo ezithile ezingaxazululeki. Eqinisweni, banezinhlobo eziningi ze-fiber kunezinye izithelo eziningi. I-fiber engafakwanga idlula emathunjini ngaphandle kokuphuka.

Zombili izinhlobo ze-fiber zihlotshaniswa nokwehla kwengozi yezifo ezingamahlalakhona futhi kungakusiza nokuthi wehle isisindo (,,).

Kunganciphisa ingozi yamatshe ezinso

Ucwaningo olukhulu lwabantu luhlanganisa ukudla okunothelo lwezithelo ezingamawolintshi njengama-mandarin anengozi encishisiwe yamatshe ezinso, amaminerali acwebezelwe umzimba wakho awukhipha emchameni. Kungaba buhlungu ngokweqile ukudlula ().

Amazinga aphansi e-citrate emchameni angadala izinhlobo ezithile zamatshe ezinso ukuthi zenzeke. Ngenhlanhla, ukudla izithelo ezisawolintshi njalo kungakhuphula amazinga akho e-citrate, okucatshangwa ukuthi anciphisa ubungozi bamatshe ezinso ().

Noma kunjalo, lobu budlelwano budinga ukuqhubeka kocwaningo ngaphambi kokuba kwenziwe iziphetho eziqinile.

Ama-mandarin aletha izinhlanganisela zezitshalo ezinenzuzo njengama-antioxidants. Zithuthukisa impilo yakho ngokuqinisa amasosha akho omzimba nokukhuthaza isisu esinempilo. Bangaze banciphise ubungozi bakho bamatshe ezinso, kepha le ndawo idinga ucwaningo oluningi.

Uwagcina kanjani

Ungagcina ama-mandarin aphelele ekamelweni lokushisa kuze kube yiviki elilodwa.

Uma usuhluziwe, kufanele ugcinwe esiqandisini. Ama-mandarin aphelele agcinwe esiqandisini azogcina kuze kube amasonto ayisithupha - abanye abantu baze bakhethe ukuwadla kubanda.

Njengoba kunikezwe ukuthi ama-mandarin anesikhumba esincane futhi angamanzi angama-85%, awahambi kahle emazingeni okushisa ayiqhwa angaphansi kuka-32 ° F (0 ° C) ().

Ukuze kube lula kuwe, futhi ungawaxebula ngaphambili uwahlukanise abe izingxenye. Lokhu kufanele futhi kugcinwe esitsheni esivaliwe noma esikhwameni esiqandisini.

Ama-mandarin aphelele angagcinwa esiqandisini noma ekamelweni lokushisa. Izithelo ezihlutshiwe nezihlukanisiwe kufanele zigcinwe esitsheni esivaliwe noma esikhwameni esiqandisini.

Okubalulekile

Amawolintshi aseMandarin ayizinhlobo ezihlukile kumawolintshi.

Kunezinhlobo ezifika ku-200 nezinhlamvu zama-mandarin emhlabeni wonke, kufaka phakathi ama-tangerine nama-clementine.

Baziqhayisa ngezakhi zomzimba eziningi ezihlaba umxhwele, njengevithamini C kanye nefayibha, ezihlotshaniswa nokusebenza komzimba okuthuthukile kanye nempilo yamathumbu, ngokulandelana.

Zigcine ekamelweni lokushisa noma esiqandisini. Kunoma ikuphi, benza ukudla okulula, okumnandi nokunomsoco.