Izinzuzo Ezi-11 Ezimangazayo Zezempilo Zamawolintshi

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Ngokwesayensi ebizwa ngeCitrus x sinensis, amawolintshi angenye yezithelo ezithandwa kakhulu emhlabeni. Abaningi abazi ukuthi amawolintshi empeleni ayisiphambano phakathi kwesithelo se-pomelo nesimandarin. Inqolobane yokudla okunomsoco nezinye izinhlanganisela eziwusizo, amawolintshi angazuzisa impilo yakho ngezindlela eziningi.

Izinhlobo zamawolintshi ezithandwa kakhulu ngamawolintshi egazi, amawolintshi enkaba, amawolintshi angenasidi namawolintshi avamile. Amakholori amancane futhi egcwele izakhamzimba, lezi zithelo zingathuthukisa impilo yomuntu wonke. Ukuthandwa okubanzi kwamawolintshi kungabangelwa ubumnandi bemvelo nokusebenza okunhlobonhlobo, okwenza kube isithako samajusi, ujamu, ukhukhamba, izingcezu zamawolintshi eziswidi kanye nezimonyo ^{[1] [okubili]} .

Umthombo onempilo we-fiber, i-vitamin C, i-thiamine, i-folate, ne-antioxidants, lezi zithelo kufanele zifakwe ekudleni kwakho kwansuku zonke ^[3] . Ngakho-ke, qhubeka ufunda ukuze wazi ngezinzuzo ezahlukahlukene zezempilo kanye nokusetshenziswa kwalezi zithelo ezinamawolintshi ezinoshukela ezinemibala ewolintshi.

Imininingwane Yezomsoco Ngamawolintshi

Amagremu ayi-100 amawolintshi aqukethe u-0.12 g wamafutha, amaprotheni angu-0.94 g, 0.087 mg thiamine, 0.04 mg riboflavin, 0.282 mg niacin, 0.25 pantothenic acid, 0.06 mg vitamin B6, 0.1 mg iron, 0.025 mg manganese no-0.07 mg zinc.

Izakhi zomzimba ezisele kumawolintshi aluhlaza zimi kanje ^[4] :

• 11.75 g ama-carbohydrate
• 9.35 g ushukela
• 2.4 g ifayibha yokudla
• 86.75 g amanzi
• 11 mcg uvithamini A equiv.
• I-30 mcg folate
• 8.4 mg choline
• 53.2 mg uvithamini C
• 40 mg calcium
• 10 mg magnesium
• 14 mg phosphorus
• 181 mg i-potassium

Izinzuzo Zezempilo Zamawolintshi

Kusukela ekuthuthukiseni impilo yenhliziyo yakho ekuhlinzekeni ukukhululeka kokuphelelwa amandla, lezi zithelo kumele zifakwe ekudleni kwakho. Funda ukuze wazi izindlela ezahlukahlukene amawolintshi angazuzisa ngazo impilo yakho ^{[6] [7] [8]} .

1. Nciphisa ukuqunjelwa

Umthombo omuhle kakhulu wefayibha oncibilikayo nongancibiliki, amawolintshi muhle ukugcina amathumbu akho ehamba. I-fiber ekuzo izokhulisa indle yakho, ngaleyo ndlela ivimbele isifo samathumbu esingaqubuka. Zibuye zikhuthaze ukukhiqizwa kwamajusi wokugaya ukudla, zenze ngcono ukugaya ukudla.

2. Lawula umfutho wegazi ophakeme

Amawolintshi angumthombo ocebile we-magnesium, ozosiza ukulawula umfutho wegazi. I-flavonoid ebizwa nge-hesperidin, etholakala ngokwemvelo kumawolintshi nayo igcina umfutho wegazi wethu ulawulwa.

3. Vimbela umdlavuza

Lezi zithelo ezisawolintshi zingamandla kavithamini C, okuyi-anti-oxidant enamandla nokwandisa amasosha omzimba. Futhi, inkomponi ebizwa ngokuthi i-limonene, etholakala kabanzi kumawolintshi, yaziwa ukuthi inezinto ezivimbela umdlavuza. Le nhlanganisela isebenza lapho amasosha ethu omzimba ehluleka khona. Ithola amangqamuzana anomdlavuza bese iyawaqeda, ivimbela ukuqala komdlavuza.

4. Vikela uhlelo lwezinhliziyo

Ama-anti-oxidants akhona kumawolintshi alwa nomonakalo omkhulu wamahhala futhi asiza ukuvimbela uketshezi lwe-cholesterol. I-cholesterol ene-oxidised ivame ukunamathela ngaphakathi emithanjeni futhi ibeke ukunikezwa kwegazi enhliziyweni, kubangele isifo senhliziyo. Ama-anti-oxidants asiza ekunciphiseni imiphumela yalezi radicals zamahhala futhi avikele inhliziyo ezifweni ^[9] . Ukusetshenziswa njalo kwamawolintshi kungasiza ukuvikela umzimba wakho ezifweni zenhliziyo futhi kuthuthukise impilo yenhliziyo ^[10] .

5. Thuthukisa amasosha omzimba

Igcwele uvithamini C, amawolintshi ayaziwa ngamakhono alo okukhulisa amasosha omzimba. Ngamasosha omzimba aqinile futhi azinzile, umzimba wethu uyakwazi ukulwa nezifo kangcono futhi uvikele ukugula. Futhi, ama-polyphenols akhona kuwo aphikisana negciwane, abulala igciwane elingena emzimbeni wethu ngaphambi kokuthi lidale izifo ^[10] .

6. Hlanza igazi

Amawolintshi angabahlanzi bemvelo. Ama-flavonoids akhona ezithelweni aqala umsebenzi we-enzyme emzimbeni futhi asize isibindi sikhiphe ubuthi. I-fiber yokudla okukuzo igcina amathumbu ehamba, ngaleyo ndlela kususwe imfucuza nezinto ezingafuneki emzimbeni. Impahla ekhipha ubuthi emzimbeni yamawolintshi iyasiza ekuhlanzeni igazi lakho ^{[ishumi nanye]} .

7. Thuthukisa impilo yethambo

Amawolintshi anesilinganiso esikahle sevithamini D, esiqinisekisa ukumuncwa okufanele kwe-calcium futhi okusiza ukuthi kufinyelele emathanjeni. Amawolintshi aqukethe ne-ascorbic acid, esiza ukumunca kangcono i-calcium ^[12] .

8. Thuthukisa impilo yomlomo

Amawolintshi ahle kakhulu empilweni yezinsini. Baqinisa imithambo yegazi nezicubu ezixhumanayo. Futhi zivimbela ukwakhiwa kocwecwe futhi zimboze amazinyo ngongqimba oluvikelayo, ukuvimbela ukubola ^[13] . Uvithamini C osawolintshi wehlisa ukuvuvukala futhi ugcine umoya uphefumula isikhathi eside ngokubulala amabhaktheriya abhekene nokuphefumula okubi nokusiza ukugcina ulimi oluboshwe olumhlophe lukhona.

9. Vikela isifo sezinso

Ucwaningo luthole ukuthi ukusetshenziswa njalo kwe-orange kusiza ukuvimbela amatshe ezinso ngokukhipha i-citrate eyeqile emchameni nokunciphisa i-asidi yayo. Amawolintshi abuye asize ukusebenza kwezinso kahle ngokuvimbela umfutho wegazi ophakeme nokulawula amazinga kashukela, kunciphise ukucindezeleka okukuwo ^[14] .

10. Vimbela isifuba somoya

Ukusetshenziswa njalo kwamawolintshi kwaziwa ukwehlisa imvamisa yokuhlaselwa yisifuba somoya. Izakhiwo zayo ezilwa nokuvuvukala zisiza ukunciphisa ukuvuvukala kwemigwaqo yomoya ^{[ishumi nanhlanu]} . Ziphinde zinciphise umonakalo we-oxidation ngama-radicals amahhala njengoba aziwa ngokwandisa ukuvuvukala futhi abangele nesifuba somoya. Ama-flavonoids akhona kuwolintshi anciphisa ukuzwela komzimba.

11. Thuthukisa impilo yobuchopho

Amawolintshi abuye alayishwe ngama-phytonutrients kanye ne-folic acid edlala indima ebalulekile ekuthuthukiseni ukukhula kwengqondo yakho. Kungaba yikhono lakho lokugxila noma lokufunda izinto ezintsha, lesi sithelo singathuthukisa ikhono lobuchopho bakho lokwenza izinto ^[16] .

Ungadliwa Okunempilo Okusawolintshi

1. Izithelo nekhukhamba ziyajabulisa

Izithako ^[17]

• & frac34 indebe eqoshiwe ehlukaniswe ngama-orange izingxenye (amawolintshi ama-2 aphakathi)
• & ikhukhamba eliqoshiwe eliqukethe inkomishi ye-frac12
• & inkomishi ye-frac14 e-anyanisi obomvu oqoshiwe
• 2 wezipuni oqoshiwe imbewu jalapeno pepper
• 1 isipuni oqoshiwe cilantro
• 1 ithisipuni i-lime zest
• 2 wezipuni ujusi kalamula
• Isipuni esingu-1 ijusi le-orange
• 1 ithisipuni uju
• & frac12 isipuni usawoti we-kosher

Izikhombisi-ndlela

• Hlanganisa ama-strawberry, izingxenye ze-orange, ikhukhamba, u-anyanisi, i-jalapeno, i-cilantro, i-lime zest, ijusi likalamula, ujusi we-orange, uju nosawoti esitsheni esiphakathi.
• Mayime imizuzu eyi-10.
• Khonza futhi ujabulele.

2. Isaladi le-orange ne-asparagus

Izithako

• Ama-ounces asparagus amasha ayi-8
• 2 wezipuni ujusi wewolintshi
• 2 amathisipuni amafutha omnqumo
• & isipuni se-frac12 lwesinaphi se-Dijon
• Salt ithisipuni kasawoti
• Udwi wopelepele womhlabathi
• I-orange ephakathi eyi-1, ehlutshiwe yahlukaniswa

Izikhombisi-ndlela

• Lahla izisekelo ezinamandla kusuka ku-asparagus bese ususa esikalini.
• Sika iziqu bese uzipheka ngesilinganiso esincane samanzi abilayo epanini elimboziwe elincane ngomzuzu owodwa.
• Yikhiphe bese upholisa isilimo esinengono emnandi edliwayo ngokushesha endishini enamanzi eqhwa.
• Khama kumathawula wephepha.
• Hlanganisa ijusi le-orange, u-olive, isinaphi, usawoti kanye nopelepele endishini.
• Faka izingxenye ze-asparagus ne-orange bese uxuba ngobumnene.

Imiphumela Emibi Yamawolintshi

Inani elilawulwayo nelincane lalezi zithelo alibangeli mthelela omubi emzimbeni wakho. Kodwa-ke, lapho isetshenziswa kakhulu - ingaba nemiphumela emibi ^{[18] [19]} .

• Ukudla kakhulu amawolintshi kungadala ukuqunjelwa, isifo sohudo noma ukucasuka kwesisu okujwayelekile, ngenxa yenani eliphezulu le-fiber.
• Okuqukethwe kwe-asidi ephezulu esithelweni kungazenza zibe zimbi izimpawu ze-GERD.
• Gwema ukudla amawolintshi uma uthatha imithi yengcindezi ephezulu yegazi ngoba isithelo singadala ukuthi amazinga akho e-potassium akhuphuke kakhulu.

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