Hutano Mabhenefiti eOranges Enda Kwakanaka Kupfuura Vitamin C

Zvemukati

• Hongu, maranjisi akaremerwa nevhitamini C.
• Maorenji ari nyore sosi ye fiber.
• Oranges ine folate, chikafu chakakosha chevakadzi.
• Oranges inogona kukubatsira kuzadza yako potassium quota.
• Muchero uyu une chikafu chinosimudzira hutano hwakanaka hwemaziso.
• Dzakanakisa Nzira dzeKutora * Zvese * Hutano Kubatsirwa kweMaranjisi
• Ongororo ye

Kana izwi rekuti "orenji" raizobuda mumutambo weCatch Phrase, pane mukana wakaoma wekutanga waungashevedzera kune vaunoshanda navo mushure me "round fruit" iri "vitamin C." Uye kunyangwe iyi yechokwadi, yakanakira-iwe mhando yemaguvhu ese, cara caras, uye valencias (ese akasiyana siyana maranjisi, btw) anganyatso kuhwina iwe poindi yekuhwina, handiyo yega rubatsiro rwemaranjisi. "Runako rwearanjisi mubatanidzwa wezvinhu zvese zvinovaka muviri - ipakeji," anodaro Keri Gans, M.S., R.D.N., C.D.N, a Chimiro Brain Trust nhengo. Hezvino chaizvo izvo zvinosanganisirwa mune ino yakapfava-saizi muchero, uye zvakareruka nzira dzekuisa mukati maro mukudya kwako kana iwe usiri kuda kudya slice yakatwasuka kumusoro.

Hongu, maranjisi akaremerwa nevhitamini C.

Iwe wakatanga kudzidza chokwadi ichi kumashure mukirasi yako yehutano yechikoro chepakati, asi zvakakodzera kudzokorora. Imwe yeakanyanya kukosha mabhenefiti eemaorenji mavitamini C avo, ayo anenge 70 mamirigiramu, kana 93 muzana yezvakakurudzirwa mvumo yekudya, mune muchero wepakati nepakati, sekureva kweUnited States department rezvekurima (USDA). Iyi antioxidant ine simba inogona kubatsira kusimbisa immune system nekusimudzira kugadzirwa uye nekuvandudza mashandiro emasero machena eropa, kusanganisira mamwe maseru anorwisa mabhakitiriya ekunze nemavhairasi, uye kuwedzera huwandu hweanorwisa aripo anobatsira kurwisa maantigen ekunze, sekutsvaga. Iyi antioxidant-simba zvakare inobatsira kuvhara kumwe kukuvara kunokonzerwa nemahara radicals, ayo anoitwa kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona hutsi hwefodya kana radiation uye inogona kutungamira kune kukwegura kweganda, gomarara, chirwere chemoyo, uye arthritis nekufamba kwenguva, paUS National Raibhurari yeMishonga (NLM). (BTW, vhitamini C inogona kuita zvishamiso zveganda rako futi.)

Kunze kweiyo nitty-gritty hutano mabhenefiti eorenji, muchero vhitamini C inogona kukuita kuti unzwe * uye * utaridzike zvakanaka. Izvo zvinovaka muviri zvinoita basa rakakosha mukumwa kwesimbi, iyo inobatsira kuita masero matsvuku eropa. Pasina kutora huwandu hwakakwana hwesimbi, pane mukana wakanaka wekunzwa usimbe uye wakaneta, anodaro Gans. Uyezve, vhitamini C inogona kukubatsira kuti uwane iyo inotsvakwa-kune hutano kupenya nekubatsira muviri wako kugadzira collagen-protein yakakosha kuchengetedza ganda rako rakatsetseka, rakasimba, uye rakasimba, anowedzera. Sei? Iyo zvinovaka muviri inobatsira kudzikamisa iyo collagen mamorekuru mamiriro, inokurudzira mutumwa RNA mamorekuru, uye inotaurira iyo fibroblast yeganda (iwo maseru ari munyama yako inobatanidza) kugadzira collagen, maererano nechinyorwa chiri mumagazini Nutrients.

Maorenji ari nyore sosi ye fiber.

Kana iwe uri mune inotyisa tudyo-yekurwisa maitiro, funga kusvika kune orenji pane bhegi reGoldfish maputi. Svikiro orenji rine anenge magiramu matatu efaera, zvinoenderana neUSDA, iyo inogona kukubatsira kuti unzwe kugutsikana, anodaro Gans. "Kunyangwe orenji yakapfava sedhizeti pakudya inogona kubatsira kukuzadza kuti usazonzwa nzara maawa maviri gare gare," anodaro. Mamwe mashoko akanaka: Fiber inogona kubatsira kuderedza cholesterol uye kudzivirira kuvimbiswa, Gans anowedzera. Ura hwako huchave huchikutumira tsamba yekutenda kune iyi sarudzo ine hutano.

Oranges ine folate, chikafu chakakosha chevakadzi.

Pazvese zvakanakira hutano hwemaranjisi, iyi inonyanya kukosha kune vakadzi vane nhumbu kana kufunga nezvekuita nhumbu. Folate, zvinovaka muviri izvo zvinobatsira kugadzira DNA uye zvinobatsira muchitokisi kupatsanurwa, zvakakosha mukuderedza njodzi yeemaural tube zvirema (aka malformations emuzongoza, dehenya, uye huropi) zvinoitika mukati memavhiki matatu kana mana ekutanga mushure mekubata, maererano iyo National Institutes of Hutano (NIH). Ichi ndicho chikonzero iwe uchinzwa ob-gyns achikurudzira prenatal vhitamini regimen pane inosanganisira folate. Sezvo inenge hafu yevose vane pamuviri muU.S. vasina kurongeka uye hurema hwekuzvitakura hunogona kuitika pakutanga kwepamuviri, NIH inokurudzira vakadzi kuti vawane 400 micrograms yemuviri kunyange kana vasiri kuedza kubata pamuviri. Neraki, maorenji anogona kukubatsira iwe kuti uwane nhanho imwe padhuze nekurova icho chinangwa, kurongedza 29 ma micrograms pamuchero mudiki.

Oranges inogona kukubatsira kuzadza yako potassium quota.

Nepo mabhanana achizivikanwa nekuve iyo potassium superstar muchikamu chezvigadzirwa che supamaketi, maranjisi anogona kukubatsira kuti uwane kuzadzwa neiyi mineral zvakare. Imwe svikiro orenji ine mamirigiramu 237 e potasium, maererano neUSDA, nepo imwe kapu yeOJ ichangosvinwa ine mamirigiramu makumi mana nemazana matanhatu kana makumi mapfumbamwe muzana muzana yemari inokurudzirwa yekudya.Pamwe pamwe nekubatsira itsvo dzako uye nemoyo kushanda nemazvo, iyi hutano rubatsiro rwemaranjisi inogona kubatsira kudzikisira BP. Kudya kwakanyanya kwesodium kwakabatana neBP, zvichireva kuti moyo unopomba ropa rakawanda uye tsinga dzakatetepa kupfuura zvakajairika. Paunodya potasium, yako midziyo yeropa inowedzera uye unowedzera sodium yakawanda kuburikidza neweti yako. Kuita uku kunoderedza simba reropa rako kurwisa tsinga uye kudzikisa huwandu-uye nekudaro saizi-yeplasma (inotakura munyu, mvura, uye ma enzymes) muropa, pakupedzisira ichidzikisa BP, maererano neNIH.

Muchero uyu une chikafu chinosimudzira hutano hwakanaka hwemaziso.

Chinhu chinovaka muviri chinopa orenji siginecha yavo inovhenekera ruvara inogona zvakare kugadzirisa hutano hwakazara hwemaziso. Maorenji ane 14.4 micrograms evitamini A muchimiro che beta-carotene, chinhu chinogona kuita basa mukuderedza njodzi yezvirwere zvemaziso zvine chekuita nezera zvinotungamira pakurasikirwa nekuona, maererano nechinyorwa chiri mumagazini Clinical Kupindira Mukukwegura. Vitamin A zvakare chinhu chakakosha cherhodopsin, puroteni inotora mwenje muretina, uye inotsigira kushanda kweiyo cornea, paNIH. "Ingo ziva kuti hausi kuzoona kuvandudzwa muchiono chako kunze kwekunge iwe usina kukwana mazviri," anodaro Gans. Sezvo maranjisi achingopa 2 muzana chete yezvekurudziro yezuva nezuva yevhitamini A yevakadzi, ita shuwa zvakare kutakura pamusoro pembatatisi, sipinashi, uye makarotsi kurova iyo quota.

Dzakanakisa Nzira dzeKutora * Zvese * Hutano Kubatsirwa kweMaranjisi

Nepo kungosvuura muchero uye kutsenga pachimedu kunokubatsira kukohwa hutano hwakanaka hwemaranjisi, haisiriyo nzira yekugadzira yekuwana iyi pasuru yezvinovaka muviri. Panzvimbo iyoyo, edza kuwedzera zvidimbu zveorenji kune saradhi kuti ibude nekunhuhwirira kwakanaka, uchizora iwo kwemaminetsi mashanu kusvika kugumi kune yakadyiwa divi dhishi, kana kuinyika muchokoreti yakasviba yakasviba kuti ive dhizeti iri nyore, inoratidza Gans.

Kana uchangobva kusvina kana kubhodhoro, zana-muzana muzana muto weorenji uri paruoko, sanganisira mamwe musmoothie, marinade, kana kupfeka, izvo zvinowedzera kutapira kunowanzoitika uye mabhenefiti ehutano, anodaro Gans. "Zviri nani, omesa muto mu ice cubes uye uidonhedze mu seltzer kana kuwedzera kune vodka kune cocktail - izvo zvingave zvinonaka," anodaro Gans.

Ongororo ye