Unogona Kudya Orange Peels, uye Iwe Unofanira Iwe?

Zvemukati

• Unobatsira zvinovaka muviri uye mishonga yemiti
• Zvinogona kukanganisa
• Inogona kunge iine masara emushonga wezvipembenene
• Zvingave zvakaoma kugaya
• Kusanakidza kuravira uye magadzirirwo
• Nzira yekuidya sei
• Chinokosha

Maorenji ndeimwe yemichero inozivikanwa kwazvo pasirese.

Asi, kunze kwekukweva, mapepa emaranjisi anowanzo bviswa uye anoraswa michero isati yadyiwa.

Zvakadaro, vamwe vanopokana kuti mapepa emaranjisi ane zvakakosha zvinovaka muviri uye anofanirwa kudyiwa pane kuraswa.

Ichi chinyorwa chinoongorora kana machungwa emaranjisi ari kuwedzera kune hutano kuchikafu chako.

Unobatsira zvinovaka muviri uye mishonga yemiti

Maorenji ane muto, michero inotapira yemucitrus inozivikanwa nekukwirisa vhitamini C.

Zvichida zvishoma zvinonyatso kuzivikanwa kuti peels eorenji akapfumawo mune zvinovaka muviri zvinoverengeka, zvinosanganisira fiber, vhitamini C, uye zvinomera zvemiti se polyphenols

Muchokwadi, chete 1 punipuni (6 magiramu) eorenji peel inopa 14% yeDaily Value (DV) yevhitamini C - ingangoita ka3 zvakapfuura muchero wemukati. Iko kushumirwa kumwechete kunorongedza kanokwana kana ka4 imwe fiber (,).

Zvidzidzo zvinoratidza kuti kudya kwakanyanya muvhitamini C uye faibha kunobatsira moyo uye kugaya chikafu uye zvinogona kudzivirira kubva kune mamwe marudzi ekenza (,,,).

Orange peel zvakare ine zviyero zvakanaka zveprititamin A, folate, riboflavin, thiamine, vitamini B6, uye calcium ().

Uyezve, yakapfuma mumakemikari emakemikari anonzi polyphenols, ayo anogona kubatsira kudzivirira uye kugadzirisa akawanda mamiriro asingagumi, senge rudzi rwechipiri chirwere cheshuga, kufutisa, uye Alzheimer's ().

Imwe bvunzo-chubhu yekudzidza yakawana kuti iyo yakazara polyphenol zvemukati uye chiitiko mumarangi emarangi aive akakurisa zvakanyanya kupfuura mumuchero chaiwo (, 9).

Kunyanya, machena eorenji ndiyo yakanaka sosi ye polyphenols hesperidin uye polymethoxyflavones (PMFs), ese ari maviri ari kuongororwa nekuda kweanogona anticancer mhedzisiro (9, 10,).

Pamusoro pezvo, angangoita 90% emafuta akakosha mumarangi eorenji akaumbwa nemamonene, chemakemikari anowanzoitika-ega akave akafundwa nezve ayo anti-anogumbura uye anticancer zvivakwa, kusanganisira zvinopesana nekenza yeganda ().

Orange peels akapfuma mune fiber, mavitamini, uye chirwere-kurwisa polyphenols. Iinewo limonene, kemikari inogona kudzivirira kubva pagomarara reganda.

Zvinogona kukanganisa

Kunyangwe paine mabhenefiti ezvekudya, kudya marangi eorenji zvakare kune zvimwe zvinokanganisa.

Inogona kunge iine masara emushonga wezvipembenene

Mishonga inouraya inowanzo shandiswa pamichero yemicitrus kunge maorenji kubatsira kudzivirira kubva kuforoma nezvipembenene ().

Nepo zvidzidzo zvikawana muchero wemukati wemaorenji uine akadzika kwazvo kana asingaonekwe mazinga emushonga wezvipembenene, mapeji acho ane huwandu hwakanyanya (14).

Zvidzidzo zvinobatanidza chisingaperi chemushonga wekuuraya zvipuka kune yakashata hutano mhedzisiro, kusanganisira kuwedzera kenza njodzi uye mahormone kusagadzikana (,)

Aya mhedzisiro anonyanya kusanganisirwa neasingaperi akakwirira mazinga ekuratidzwa kwete pane iwo mashoma mashoma madiki anowanikwa mune mapepa uye makanda emichero.

Zvisinei, zvichiri kukurudzirwa kushambidza maorenji pasi pemvura inopisa kudzikisa huwandu hwezvipembenene zvinomedzwa (14).

Zvingave zvakaoma kugaya

Nekuda kwehunhu hwavo hwakaomarara uye yepamusoro fiber zvemukati, orenji matema anogona kunetsa kugaya.

Nekuda kweizvozvo, kuzvidya, kunyanya zvidimbu zvakakura panguva imwe, zvinogona kukonzera kusagadzikana kwemudumbu, senge kirimu kana kuzvimba.

Kusanakidza kuravira uye magadzirirwo

Kusiyana nemuchero wemukati weorenji, iwo mhango ine yakaoma, yakaoma kuomesa iyo yakaoma kutsenga.

Izvo zvakare zvinovava, izvo vamwe vanhu vangawana zvisiri-kuisa.

Kunyangwe paine mabhenefiti ayo ezvehutano, iko kusanganiswa kwekutapira kunorwadza uye kuomarara kwemavara kunogona kuita kuti mapepa emaranjisi asafadze.

Orange peels ine isingafadzi, inovava kuravira uye kuomarara kuumbwa, izvo zvingave zvakaoma kugaya. Pamusoro pezvo, inogona kunge iine mishonga yekuuraya zvipuka uye inoda kugezwa usati wadya.

Nzira yekuidya sei

Kunyangwe iwe uchikwanisa kuruma wakananga muganda reorenji, zviri nani kuti udye zvidiki zvidiki panguva yekudzivirira kushungurudzika kwemudumbu.

Uchishandisa banga kana peeler peeler, marangi emaranjisi anogona kutemwa kuita zvidimbu zvidete uye kuwedzerwa kumasaladi kana smoothies.

Kuti utore zvinotapira, zvinogona kuvezwa kana kushandiswa kugadzira orenji marmalade.

Chekupedzisira, orenji zest inzira iri nyore yekuisa zvidiki zvidiki zveorenji peel nekuiwedzera iyo yogati, oatmeal, muffin, saladi dressings, kana marinades.

Nekudaro, kana iwe ukafunga kuzviedza, rangarira kutanga watanga michero.

Orange peels inogona kunakirwa yakasvibirira mumasadhi uye smoothies, yakabikwa kugadzira orenji marmalade, kana zested kuwedzera pop yeorenji ruvara uye munakiro kuzvikafu.

Chinokosha

Ipo ichiwanzoraswa, marangi eorenji akapfuma muzvakakosha zvakakosha, senge fiber, vhitamini C, uye polyphenols.

Zvakadaro, zvinovava, zvinogona kuoma kugaya, uye zvinogona kuchengeta zvakasara zvezvipembenene.

Iwe unogona kugadzirisa zvakawanda zvezvipingaidzo nekuzvishambidza pasi pemvura inopisa uye nekuwedzera zvidimbu zvidiki kune smoothies kana ndiro senge masaradhi.

Zvakangodaro, uchipiwa kuti iwe unogona kuwana iwo mabhenefiti akafanana nekunakidzwa nemhando dzakasiyana dzemichero nemiriwo, kudya matema eorenji hakuna kudikanwa.