Siyini isithelo se-Ugli? Konke Odinga Ukukwazi

-Delile

• Siyini isithelo se-ugli?
• Ukudla okunomsoco
• Izinzuzo
• Ucebile ngamavithamini namaminerali
• Kungakusiza wehlise isisindo
• Amandla we-antioxidant kanye ne-anti-inflammatory
• Ama-Downsides
• Ungayidla kanjani
• Okubalulekile

Isithelo se-Ugli, esaziwa nangokuthi i-Jamaican tangelo noma isithelo se-uniq, siyisiphambano esiphakathi kwewolintshi nesithelo samagilebhisi.

Kuthola ukuthandwa ngobumnandi bayo nobumnandi, ukunambitheka kwewolintshi. Abantu futhi bayayithanda ngoba kulula ukuyicwecwa.

Lo mbhalo ubuyekeza konke odinga ukukwazi ngezithelo ze-ugli, kufaka phakathi okuqukethwe kwezakhi, izinzuzo, ukwehla, nokuthi ungasidla kanjani.

Siyini isithelo se-ugli?

Izithelo ze-Ugli ziyisiphambano phakathi kwe-mandarin orange ne-grapefruit. Iyaziwa njenge-tangelo, futhi le ndatshana isebenzisa womabili la magama ngokungafani.

"UGLI" igama lomkhiqizo elidlala egameni elithi "elibi," ngoba isithelo asibukeki siheha ngokukhethekile. Kodwa-ke, igama elithi "isithelo se-ugli" selibe ngelinye lamagama ezithelo kakhulu.

Lesi sithelo esimise okwe-teardrop sikhulu kunesithelo samagilebhisi futhi sinesikhumba esiwugqinsi, esinolaka, esiluhlaza okotshani futhi esikhula kalula. Inyama yaso iwolintshi futhi - njengezinye izithelo ezisawolintshi - ihlukaniswe izigaba ngento emhlophe, efana nenetha ebizwa ngokuthi i-pith.

Isithelo se-Ugli sinamanzi, futhi ukunambitheka kwaso kuvame ukuchazwa njengoshukela futhi oku-tangy ngamanothi amancane obumunyu.

Izithelo ze-Ugli ziyisiphambano phakathi kwewolintshi nogilebhisi. Limnandi futhi linemisipha enenyama ewolintshi nesikhumba esiwugqinsi, esinolaka.

Ukudla okunomsoco

Izithelo ze-Ugli zinamakhalori amancane kepha ziwumthombo omuhle wezakhi zomzimba. Ingxenye yesithelo esisodwa se-ugli (cishe amagremu ayi-100) inikeza ():

• Amakholori: 47
• Amafutha: 0 amagremu
• Amaprotheni: 1 igremu
• AmaCarbs: 12 amagremu
• Umucu: 2 amagremu
• Uvithamini C: I-90% ye-Daily Value (DV)
• Umlingiswa: U-8% we-DV
• I-calcium: 4% we-DV
• Potassium: 4% we-DV

Njengoba ukwazi ukubona, isithelo se-ugli sinikeza ama-calories angama-47 kuphela nge-100-gram ngayinye. Iningi lalawo makhalori avela kuma-carbs ngendlela kashukela wemvelo. Ngokwengeziwe, ukukhonza okufanayo kuqukethe cishe i-vitamin C () ebiza usuku lonke.

UVitamin C udlala izindima eziningi ezibalulekile empilweni yakho, kepha kubaluleke kakhulu endimeni yakhe njenge-antioxidant kanye ne-immune-system booster (,).

Isithelo se-Ugli siqukethe namanye amavithamini namaminerali amaningana, kanye nezinhlanganisela zezitshalo ezaziwa ngokuthi ama-phenols, anezinzuzo eziningi zezempilo ().

Ingxenye eyodwa yesithelo esibi (cishe amagremu ayi-100) iqukethe ama-calories angama-47, ikakhulu avela kushukela wemvelo. Iqukethe cishe i-vitamin C ebiza usuku lonke, kanye namanye amavithamini namaminerali amaningana.

Izinzuzo

Isithelo se-Ugli sinezinzuzo eziningana zezempilo.

Njengelungu lomndeni wamawolintshi, ucebile ngamavithamini, amaminerali, kanye nezakhi ezitshaliwe okucatshangwa ukuthi kunemiphumela ezuzisayo empilweni yakho.

Ucebile ngamavithamini namaminerali

Ingxenye yesithelo esisodwa se-ugli (cishe amagremu ayi-100) iqukethe cishe i-vitamin C ebiza usuku lonke, kanye namanye amavithamini namaminerali amaningana.

I-Vitamin C, eyaziwa nangokuthi i-ascorbic acid, iyi-antioxidant enamandla. Kungasiza ukuvimbela umonakalo odalwe amazinga aphezulu wama-radicals amahhala, angaholela ezifweni ezingalapheki, ezinjengohlobo 2 sikashukela, isifo senhliziyo, noma umdlavuza (,).

Le vithamini ibuye ibambe iqhaza elibalulekile ekwelapheni isilonda kanye nasekukhuleni kwe-collagen, iphrotheni emzimbeni wakho okuyisakhi esiyinhloko sesikhumba, imisipha nezicubu ezixhuma ().

Ngaphezu kwalokho, isithelo se-ugli siqukethe i-folate, i-calcium, ne-potassium - izakhamzimba ezibalulekile ezidlala izindima ezibalulekile ekusetshenzisweni komzimba, ekulawuleni imisipha, nasempilweni yamathambo nenhliziyo (,,).

Kungakusiza wehlise isisindo

Izithelo ze-Ugli ziphansi kakhulu ngama-calories, kanti uhhafu wesithelo esisodwa (cishe amagremu ayi-100) uqukethe ama-calories angama-47 kuphela.

Lokhu kwenza isithelo se-ugli sibe isidlo esihle kakhulu esinama-kilojoule amancane kulabo abazama ukwehlisa isisindo. Kungakusiza ukuthi usebenzise ama-calories ambalwa kunalawo owashisayo, okuwukuphela kwendlela efakazelwe yokwehlisa isisindo (,).

Ukudla izithelo zonke, njengezithelo ze-ugli noma ezinye izithelo ezisawolintshi, nakho kuhlotshaniswa nokwehla kwengozi yokukhuluphala ngokweqile noma ukukhuluphala ().

Ucwaningo olulodwa kubantu abangaphezu kwe-1 000 luthole ukuthi labo abadle izithako eziningi zezithelo nemifino kungenzeka baphumelele ngokunciphisa isisindo kanye nokugcinwa kwesisindo, uma kuqhathaniswa nalabo abadle ama-servings ambalwa ().

Ngaphezu kwalokho, isithelo se-ugli siqukethe i-fiber, engakusiza uzizwe ugcwele isikhathi eside ().

Amandla we-antioxidant kanye ne-anti-inflammatory

Izithelo ze-Ugli zigcwele izinhlanganisela ezibizwa ngokuthi ama-flavonoids, anezakhi zokulwa nokulwa nokuvuvukala (,).

I-tangelo flavonoid eyodwa ebizwa nge-naringenin kucatshangwa ukuthi iyi-antioxidant enamandla. Kwesinye isifundo kumagundane, kunciphise ukulimala kwesibindi okubangelwa ama-radicals wamahhala ().

INaringenin nayo inemiphumela enamandla yokulwa nokuvuvukala futhi ingasiza ekwehliseni amazinga omaka bokuvuvukala njenge-interleukin-6 (IL-6) egazini lakho ().

Lokhu kubalulekile, njengoba ukuvuvukala okungapheli kuye kwaxhunyaniswa nezimo eziningana, kufaka phakathi uhlobo lwesifo sikashukela se-2 nesifo senhliziyo (,,).

Kodwa-ke, iningi lolu cwaningo lwenziwe kumashubhu wokuhlola nasezilwaneni. Ucwaningo olwengeziwe kubantu luyadingeka ngaphambi kokuba kutholakale iziphetho eziqinile mayelana namandla we-antioxidant kanye ne-anti-inflammatory wezithelo ze-ugli.

Izithelo ze-Ugli zinamakhalori amancane futhi ziqukethe i-fiber nezinhlobonhlobo zamavithamini namaminerali. Iphinde inama-antioxidants anamandla okulwa nokuvuvukala.

Ama-Downsides

Izithelo zomvini zinamakhemikhali anamandla abizwa ngama-furanocoumarins, angahle aphazamise imithi eminingana ().

Ngakho-ke, abantu bemithi ethile, kufaka phakathi imithi yenhliziyo nokukhathazeka, kufanele bagweme i-grapefruit nejusi lamagilebhisi.

Njengoba kunikezwe ukuthi isithelo se-ugli siyisiphambano phakathi kukabhebhe no-olintshi, kunokukhathazeka ukuthi kuqukethe nama-furanocoumarin nawo.

Kodwa-ke, umkhiqizo we-UGLI uthi izithelo zabo aziqukethe ama-furanocoumarin ngakho-ke ziphephile kubantu abanale mithi.

Ngaphezu kwalokho, okunye ukuhlola kwezinhlobo ezi-13 ezihlukene ze-tangelos kwembula ukuthi uhlobo olulodwa kuphela olwalunama-furanocoumarin. Ngaphezu kwalokho, inani laliphansi ngokwanele ukuthi lalingeke lisebenzisane nemithi (22).

Kodwa-ke, uma ukhathazekile ngamandla okuhlangana kwezidakamizwa, kufanele ukhulume nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokudla izithelo ezimbi.

Ngokungafani nezithelo zomvini, ama-tangelos amaningi aqukethe ama-furanocoumarin, ngakho-ke angadliwa ngabantu abathatha imishanguzo engasebenzisana nalezi zinhlanganisela ezinamandla. Uma unezinkinga, thintana nomhlinzeki wakho wezokunakekelwa kwempilo.

Ungayidla kanjani

Izithelo ze-Ugli kulula ukuzidla.

Ingacwecwa ngokufana nezinye izithelo ezisawolintshi, njengamawolintshi. Eqinisweni, ngenxa yokuthi isikhumba sayo siwugqinsi futhi sinamathiselwe ngokukhululekile, kungaba lula ngisho nokucwecwa kunesikhumba sezinye izithelo ezisawolintshi.

Lapho ikhasi selisusiwe, ungahlukanisa isithelo se-ugli sibe izigaba - njengoba nje ungahlukanisa i-orange. Yize isithelo sinembewu encane kunamawolintshi nezithelo zomvini, qaphela ukukukhipha ngaphambi kokudla.

Uma uthanda, ungasika futhi isithelo se-ugli esingapendiwe ngesigamu bese usidla ngesipuni, ngokufanayo nokuthi ungasidla kanjani isithelo samagilebhisi.

Izithelo ze-Ugli zingajatshulelwa zodwa njenge-snack noma i-dessert. Ngenye indlela, ungayisebenzisa njengokungeza okumnandi nokuwolintshi kwezinye izindlela zokupheka, njengamasaladi, amasaladi ezithelo, noma ama-stir-fries.

Kunoma iyiphi iresiphi ebiza izingxenye ze-orange noma ze-tangerine, ungasebenzisa izigaba zezithelo ze-ugli esikhundleni salokho.

Izithelo ze-Ugli ziyaxebuka kalula, futhi njengezinye izithelo ezisawolintshi, zingahlukaniswa ngezigaba. Ingashintsha i-orange noma i-tangerine kuzindlela zokupheka eziningi.

Okubalulekile

Isithelo se-Ugli, esibizwa nangokuthi i-tangelo, siyisiphambano esiphakathi kwe-orange ne-grapefruit.

Inothile ku-vitamin C nezinye izakhi zomzimba, unama-calories amancane, futhi iqukethe ama-antioxidants anamandla okulwa nokuvuvukala abizwa ngama-flavonoids.

Iningi lama-tangelos awanama-furanocoumarin, okusho ukuthi angahle aphephe kulabo abathatha imishanguzo ethile.

Isithelo se-Ugli siyindlela emnandi yokujabulela izinzuzo eziningi zezithelo ezisawolintshi.