7 Zvikonzero Zvokudya Zvakawanda Zvibereko zveCitrus

Zvemukati

• Chii Chinonzi Michero?
• 1. Ivo Vakapfuma mumaVhitamini uye Makomponi eMiti
• 2. Ivo Tsime Rakanaka reFibre
• 3. Citrus Fruits Dzakaderera mumaCalorie
• 4. Vanogona Kuderedza Njodzi Yako yeItsvo Matombo
• 5. Vanogona Kubatsira Kurwisa kana Kudzivirira kuCancer
• 6. Iwo Ane Nutrients Inosimudzira Utano Hwemwoyo
• 7. Vanogona Kuchengetedza Uropi Hwako
• Pasi Pasi peCitrus Fruits
• Yakakwira Amount Inogona Kukonzera Nzvimbo
• Muchero Wemichero Hausi sehutano seChero Chibereko
• Muchero Wemazambiringa Unogona Kuwirirana Nemamwe Mishonga
• Icho Chinokosha

Inotapira, ine mavara machena macitrus anounza kuputika kwezuva mumazuva echando. Asi michero yemuchero haingori inonaka uye yakanaka - zvakare yakakunakira iwe.

Iyi kirasi yemichero inosanganisira mandimu, marimu, orenji uye grapefruit, pamwe nemamwe akawanda mahybrids nemhando dzakasiyana.

Ivo vane boka rezvibatsiro zvehutano, kubva mukusimudzira hutachiona kurwisa cancer.

Verenga pamusoro kuti uwane 7 zvikonzero zvekudya michero yemucitrus.

Chii Chinonzi Michero?

Michero yeCitrus inokura pamaruva emiti nemakwenzi. Ivo vanozivikanwa nehunhu hwedehwe uye chena pith inovhara zvikamu zvine muto.

Ivo vanozvarwa kuAustralia, New Guinea, New Caledonia uye pamwe Southeast Asia (1).

Mazuva ano, ivo vanorimwa munzvimbo dzinopisa uye dzinodziya pasi rese. Mahombe makuru ekugadzira anosanganisira Spain, Brazil, China, US, Mexico neIndia (1).

Sezvineiwo, chinenge chikamu chimwe muzvitatu chemichero yema citrus inoshandiswa kugadzira muto (1).

Iwe unogona kuwana mhando dzese dzemicitrus mwaka kutenderera. Mwaka wepamusoro wemaranjisi uye michero yemazambiringa muNorth Hemisphere iri pakati pemwedzi waZvita naApril.

Heano mamwe emhando dzakakurumbira yemichero macitrus:

• Anotapira maorenji: Valencia, guvhu, orange orange, cara cara
• Mandarin: Satsuma, clementine, tangor, tangelo
• Limes: Persian, kiyi lime, kaffir
• Muchero: Ichena, ruby ​​tsvuku, oroblanco
• Mandimu: Eureka, Meyer
• Mamwe marudzi: Citron, sudachi, yuzu, pomelos

Verenga pane zvikonzero zvinomwe zvekuwedzera michero iyi pakudya kwako.

1. Ivo Vakapfuma mumaVhitamini uye Makomponi eMiti

Michero yeCitrus ndiyo yakanakisa sosi inowana vhitamini C, chikafu chinosimbisa immune system uye chinochengeta ganda rako rakatsetseka uye rakasununguka (,,,).

Muchokwadi, imwe chete svikiro orenji ine vhitamini C yese iwe yaunoda muzuva (6).

Zvibereko zveCitrus zvakare zvine huwandu hwakanaka hwemamwe mavitamini uye mamineral ayo muviri wako unoda kuti ushande mushe, kusanganisira B mavitamini, potasium, phosphorus, magnesium uye mhangura ().

Pamusoro pezvo, ivo vakapfuma mumakemikari emakemikari ane akasiyana hutano mabhenefiti, kusanganisira anti-kupisa uye antioxidant mhedzisiro.

Aya makomponi anosanganisira anopfuura makumi matanhatu marudzi e flavonoids, carotenoids uye akakosha maoiri, uye iwo anokonzeresa mazhinji ezvinobatsira zvezvibereko zvehutano (,).

Pfupiso:

Zvibereko zveCitrus zvine hutano chaizvo, zvinopa mavitamini akawanda, zvicherwa uye mishonga yezvirimwa zvinobatsira kuti ugare uine hutano.

2. Ivo Tsime Rakanaka reFibre

Michero yeCitrus ndiyo yakanaka sosi ye fiber. Mukombe mumwe chete wezvikamu zveorenji une magiramu mana efaibha (6).

Kuisa izvo nenzira, zvinokurudzirwa kuti iwe udye magiramu gumi nemana efaibha pamakirori chiuru chimwe chete aunodya. Inofungidzirwa kuti chete 4% yevarume uye 13% yevakadzi muUS vanowana iyo huwandu ().

Fiber ine zvikomborero zvakawanda zvehutano, kusanganisira kuvandudza hutano hwekudya uye kubatsira kuonda.

Maorenji akanyanya kukwirira mune yakasungika faibha, iyo mhando yefibha iyo inobatsira kudzikisa cholesterol mwero ().

Zvichienzaniswa nemimwe michero nemiriwo, michero yemucitrus yakasarudzika nekuti ine chiyero chepamusoro cheyakanyungudika kune isingasviki fiber ().

Pfupiso:

Michero yeCitrus inzvimbo dzakanaka dzinogadziriswa fiber, iyo inobatsira kudzikisa cholesterol uye inobatsira kugaya.

3. Citrus Fruits Dzakaderera mumaCalorie

Kana iwe uri kutarisa kwako koriori kudya, michero yemucitrus isarudzo yakanaka.

Iwo akadzika macalorie, zvakadaro yavo mvura uye faibha zvirimo zvinobatsira kukuzadza iwe kumusoro.

Heano mangani macalorie emhando huru yemichero yemitimu ine (6, 12, 13, 14, 15):

• 1 diki clementine: 35
• 1 wepakati orenji: 62
• 1/2 pink mazambiringa: 52
• 1/2 chena mazambiringa 39
• Muto kubva 1 ndimu: 12

Uyezve, chidzidzo cha2015 chakatarisa tsika dzevanhu dzekudya uye huremu pamusoro pemakore makumi maviri nemana chakaona kuti kudya michero yemucitrus kwakabatana nehuremu ().Pfupiso:

Michero yeCitrus yakaderera mumakoriyori, ichivaita sarudzo yakanaka kune vanhu vari kutsvaga kurasikirwa kana kuchengetedza huremu hwavo.

4. Vanogona Kuderedza Njodzi Yako yeItsvo Matombo

Itsvo mabwe anorwadza maminera makristasi.

Vanogona kuumba kana weti yako yakanyanyisa kukosheswa kana kana iwe uine yakakwira-kupfuura-yakajairwa huwandu hwedombo-inogadzira maminera mune yako weti.

Imwe mhando yedombo reitsvo inokonzerwa neakaderera masitrate eitrate mumuti weti.

Michero yakawanda uye miriwo, kunyanya michero yemucitrus, inogona kukwidziridza mwero wecitrate mumuti wako, zvichideredza njodzi yematombo eitsvo ().

Kunwa majusi ecitrus uye kudya michero iyi kunogona kupa imwe yakasarudzika nzira kune potassium citrate zvinowedzera.

Zvinoenderana nedhata pamaitiro eAmerica ekudya pamusoro pemakore makumi mana apfuura, matombo eitsvo anowanzoitika kune vanhu vanodya mashoma macitrus michero ().

Pfupiso:

Kudya michero yemuchero kunogona kubatsira kudzikisa njodzi yematombo muitsvo mune vamwe vanhu nekukwirisa huwandu hwecitrate mumurini.

5. Vanogona Kubatsira Kurwisa kana Kudzivirira kuCancer

Ongororo dzakawanda dzakabatanidza michero yemucitrus kune njodzi yakadzikiswa yevamwe kanzira (1).

Mune kumwe kuongorora, vanhu vaidya chibereko chimwe chema grape kana kunwa imwe yekuzadza jisi remazambiringa zuva nezuva vaive nenjodzi yakaderera yekenza yemapapu ().

Zvimwe zvidzidzo zvakaratidza kuti michero yemucitrus inogona zvakare kudzivirira kubva kune esophageal, mudumbu, zamu uye pancreatic kenza (,,,).

Michero iyi ine makemikari mazhinji emiti, kusanganisira flavonoids, ayo anogona kubatsira kudzivirira kubva pagomarara ().

Mamwe eaya flavonoids anoita se antioxidants uye anogona kuvharidzira kutaura kwevamwe mageneti anokonzeresa zvimwe zvirwere zvinodzikira, kusanganisira cancer ().

Michero yeCitrus inogona kubatsirawo kurwisa gomarara nekudzvinyirira kanzira, ichivharira kuumbika kwekenza nyowani uye kuita kuti ma carcinogen asashande ().

Pfupiso:

Zvibereko zveCitrus zvakave zvakafundwa zvakanyanya nekuda kwekudzivirira kwavo pamhando dzakasiyana dzekenza.

6. Iwo Ane Nutrients Inosimudzira Utano Hwemwoyo

Kudya michero yemuchero kunogona kuve kwakanaka kune moyo wako.

Muchokwadi, chidzidzo cheJapan chakawana kuti vanhu vaidya huwandu hwakawanda hwemichero iyi vaive nemitengo yakaderera yechirwere chemoyo nesitiroko ().

Uyezve, ongororo ya2017 inoratidza kuti michero yemazambiringa yakabatana nekudzikira kwesystolic yeropa ().

Makomputa akati wandei mumichero yemitrus anogona kusimudzira mamaki ehutano hwemwoyo

Semuenzaniso, yavo inogadziriswa fiber uye flavonoids inogona kuvandudza cholesterol mwero nekusimudza "yakanaka" HDL cholesterol uye nekudzikisa "yakaipa" LDL cholesterol uye triglycerides ().

Uye mazhinji e flavonoids mumichero yemicitrus, kusanganisira imwe inonzi naringin, yakasimba antioxidants inobatsira moyo munzira dzinoverengeka ().

Pfupiso:

Mazhinji macomputer mune michero yemucitrus anogona kubatsira hutano hwemoyo nekuvandudza cholesterol mazinga uye kudzikisa BP.

7. Vanogona Kuchengetedza Uropi Hwako

Iwo flavonoids mumichero yemicitrus anogona kubatsira kudzivirira zvirwere zveeurodegenerative, senge Alzheimer's naParkinson's, izvo zvinokonzereka nekuparara kwemasero muhurongwa hwemitsipa.

Muchidimbu, izvi zvirwere zvinokonzerwa nekuzvimba.

Flavonoids anowanikwa mumuchero wemucitrus ane masimba ekurwisa-kuzvimba ayo anofungidzirwa kubatsira kudzivirira kubva kuketani rezviitiko zvinoita kuti tsinga dzeshungu dzidzikire (,).

Mhando dzakasiyana dze flavonoids, kusanganisira hesperidin uye apigenin, zvakaratidzirwa kuchengetedza maseru ehuropi uye nekuvandudza mashandiro ehuropi mumakonzo uye bvunzo-chubhu zvidzidzo ().

Zvidzidzo zvakati wandei muvakuru vakura zvakare zvakaratidza kuti majusi echiranjisi anogona kusimudzira huropi hunoshanda (,,).

Pfupiso:

Zvibereko zveCitrus nemajusi zvinogona kubatsira kusimudzira huropi kushanda uye kuchengetedza huropi kubva kumatambudziko eurodegenerative.

Pasi Pasi peCitrus Fruits

Nepo iyo yakazara mufananidzo wecitrus iri yakajeka rosy, kune mashoma mashoma angangoita ekudzikira.

Yakakwira Amount Inogona Kukonzera Nzvimbo

Kudya michero yakawanda yesitrus kana majusi kunogona kuwedzera njodzi yemakomba. Imhaka yekuti acid mumichero yema citrus inokanganisa zino enamel (,).

Iyi ndiyo imwe njodzi kana ukamwa mvura yemonamu muswere wese wezuva, uchishambidza meno ako muacid.

Sezvineiwo, mamwe macomputer mune macitrus peels anogona kurwisa mabhakitiriya anokonzeresa mazino matombo, kunyange hazvo kutsvagurudza kuchidikanwa kuti uone kuti ruzivo irworwo runogona kushandiswa sei ().

Muchero Wemichero Hausi sehutano seChero Chibereko

Nepo majisi eorenji uye emuzambiringa aine mavitamini C mazhinji uye nezvimwe zvinovaka muviri zvinowanzo kuwanikwa mumichero yese yemucitrus, hazvina kunyatsonaka.

Izvi zvinodaro nekuti kuisirwa muto kunounza yakawanda yakawanda shuga uye nenzira shomashoma fiber pane kushandira muchero wese (6, 35).

Pane zvikonzero zviviri nei iri dambudziko.

Kutanga, yakawanda shuga pakushanda inoshandura kune mamwe macalorie. Kunwa muto wemichero uye zvimwe zvinwiwa zvine ma-calorie akawanda zvinogona kukonzera kuti uwedzere uremu ().

Chechipiri, kana muviri wako uchitora yakawanda fructose (iyo mhando yeshuga mune muto wemichero), inokurumidza kupinzwa muropa rako uye yoendeswa kuchiropa chako ().

Kana chiropa chako chikawana yakawanda fructose kupfuura icho chainogona kubata, inoshandura imwe yeiyo yekuwedzera fructose mumafuta. Nekufamba kwenguva, iwo mafuta anoiswa anogona kukonzera mafuta chiropa chirwere ().

Kuwana fructose kubva pamuchero wese harisi dambudziko, uchipiwa kuti uri kuwana shoma shoma panguva. Uyezve, iyo fiber inowanikwa mumichero inokanganisa iyo fructose, ichikonzera kuti inyurwe zvishoma nezvishoma muropa rako.

Muchero Wemazambiringa Unogona Kuwirirana Nemamwe Mishonga

Kudya mazambiringa mazambiringa kana kunwa jisi remuzambiringa unogona kuva dambudziko kana iwe ukatora mimwe mishonga.

Kune enzyme mumatumbu ako iyo inoderedza kunwa kwemimwe mishonga. Furanocoumarin, kemikari iri muchero chemuzambiringa, inosunga kune iyi enzyme uye inoita kuti isashande nemazvo.

Nekuda kweizvozvo, muviri wako unotora mishonga yakawanda kupfuura zvainofanirwa kuita ().

Furanocoumarin inowanikwawo mumatangelos uye Seville oranges (iyo mhando inoshandiswa marmalade).

Iko kune akati wandei mushonga uye pamusoro-the-counter zvinodhaka zvinokanganiswa ne grapefruit, inosanganisira ():

• Mamwe ma statins, epamusoro cholesterol, kusanganisira Lipitor uye Zocor
• Mamwe macalcium chiteshi anovharira, ekuwedzera BP, kusanganisira Plendil naProcardia
• Cyclosporine, mushonga unodzivirira muviri
• Mamwe maBenzodiazepines, anosanganisira Valium, Halcion uye Vhesi
• Mimwe mishonga, kusanganisira Allegra, Zoloft naBuspar

Pfupiso:

Nepo michero yemucitrus inowanzo kuve noutano, vanogona kuve nezvimwe zvinokanganisa. Asidhi yavo inogona kukanganisa meno enamel uye grapefruit inogona kusangana nemimwe mishonga.

Icho Chinokosha

Kune zvikonzero zvakawanda zvekudya michero yemucitrus.

Izvo zvinovaka muviri uye zvine mishonga yemiti inogona kudzivirira kubva kuzvirwere zvakasiyana siyana, zvinosanganisira cancer, chirwere chemwoyo, kusagadzikana kwehuropi uye mabwe eitsvo.

Asi tarisa kudya michero yakazara, pane yakawanda jisi yemichero, sezvo huwandu hwayo hweshuga hungaunza matambudziko.

Pakazara, michero yemucitrus ine hutano, yakaderera macalorie uye iri nyore kudya. Vazhinji vanhu vanogona kubatsirwa nekuwedzera mamwe maranjisi pane zvavanodya.