MaRychees 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Chokwadi chezvehutano
• Carbs uye Fibers
• Vitamin uye Minerals
• Mamwe Makemikari Emiti
• Oligonol
• Zvinogoneka Hutano Kubatsirwa
• Migumisiro Yakashata uye Kunetsekana Kwevamwe
• Icho Chinokosha

Rhekeni (Litchi chinensis) - inozivikanwa zvakare se litchi kana lichee - chibereko chidiki chinotonhorera kubva kumhuri yesipoberry.

Mimwe michero inozivikanwa mumhuri iyi inosanganisira rambutan uye longan.

MaLychees anorimwa munzvimbo dzinodziya pasi rese uye kunyanya mukurumbira mune yavo yekuChina, pamwe neSoutheast Asia.

Vanozivikanwa nekutapira kwavo uye neruva, ivo vanowanzo kudyiwa nyowani uye dzimwe nguva vanoshandiswa mumazaya echando kana kugadzirwa kuita muto, waini, sherbert, uye jelly.

Icho chitubu chakanaka chevitamin akawanda, zvicherwa, uye zvine hutano antioxidants.

MaLychees ane inedible, pink-tsvuku, dehwe ganda, iro rinobviswa risati radyiwa. Iyo nyama yakachena uye yakakomberedza mbeu ine rima pakati.

Chokwadi chezvehutano

MaLychees anonyanya kuumbwa nemvura uye macarbs - ayo anoumba 82% uye 16.5% yemichero, zvichiteerana ().

Iyo 3.5-ounce (100-gramu) inoshumirwa yema lychees matsva inopa zvinotevera zvinotevera zvinovaka muviri. Tafura iripazasi inoratidza yakakosha zvinovaka muviri mune matsva ma lychees ():

• Makorori: 66
• Mapuroteni: 0.8 magiramu
• Carbs: 16.5 magiramu
• Shuga: 15.2 magiramu
• Fiber: 1.3 magiramu
• Mafuta: 0.4 magiramu

Carbs uye Fibers

Kunze kwemvura, ma lyche anonyanya kuve akaumbwa nema carbs.

Riki imwe chete - ingave nyowani kana yakaomeswa - ine 1.5-1.7 magiramu e carbs ().

Ruzhinji rwema carbs muma lychees anouya kubva pashuga, ayo anoitisa yavo inotapira kuravira. Ivo vane yakaderera fiber.

Vitamin uye Minerals

MaLychees inzvimbo yakanaka yemavhitamini uye mamineral, kusanganisira:

• Vhitamini C: Iyo yakawanda kwazvo vhitamini mumalcheche. Imwe lychee inopa kwakatenderedza 9% yeReferensi Yemazuva Intake (RDI) yevhitamini C ().
• Mhangura: MaRychees inzvimbo yakanaka yemhangura. Kudya kwakaringana kwemhangura kunogona kuve nemhedzisiro yakaipa pahutano hwemwoyo ().
• Potassium: Chinhu chakakosha chinovaka muviri chinogona kuvandudza hutano hwemwoyo kana chikadyiwa muhuwandu hwakakwana ().

MaRychees anonyanya kuve anoumbwa nemvura uye ma carbs, mazhinji acho ari shuga. Kuenzaniswa nemimwe michero yakawanda, iwo ari mashoma mune fiber. Izvo zvakare zvine vhitamini C yakawanda uye zvinopa huwandu hwakafanira hwemhangura ne potassium.

Mamwe Makemikari Emiti

Kufanana nemimwe michero, maLychees yakanaka sosi yezvakasiyana antioxidant zvinomera zvinomera.

Muchokwadi, ivo vanonzi vanemazinga akakwirira e antioxidant polyphenols kupfuura mamwe akati wandei mimwe michero yakajairika ().

Antioxidants mune lychees anosanganisira:

• Epicatechin: A flavonoid inogona kusimudzira hutano hwemwoyo uye kudzikisira njodzi yako yekenza uye chirwere cheshuga (,).
• Rutin: A flavonoid iyo inogona kubatsira kudzivirira kubva kuzvirwere zvisingaperi, senge kenza, chirwere cheshuga, uye chirwere chemwoyo (,).

Oligonol

Oligonol ndeyekudya chinowedzera icho chinowanzo kutaurwa maererano nerechesi.

Iyo patent musanganiswa we antioxidants (proanthocyanidins) yakatorwa kubva kune lychee ganda uye girini tii, yakagadzirwa neAmino Up Chemical Corporation muJapan.

Iyo antioxidants inoshandurwa nemakemikari kuti iwedzere kutora kwavo kubva mudumbu rako ().

Ongororo dzinoverengeka dzinoratidza kuti Oligonol inogona kudzora mafuta emimba, kuneta, uye kuzvimba mushure mekurovedza muviri (, 10,,).

Nekudaro, sezvo isingawanikwe zvakasikwa mumichero yeLcheche, ayo mhedzisiro yehutano haishande kune maLcheche.

Kufanana nemichero yakawanda uye miriwo, maLcheche ndiwo manyuko akanaka ema antioxidants uye mamwe makomputa emiti ane hutano. Izvi zvinosanganisira epicatechin uye rutin. MaLychees matsva haana chero Oligonol, sezvazvinowanzo taurwa.

Zvinogoneka Hutano Kubatsirwa

Hutano mhedzisiro yema lyche haisati yadzidzwa izvozvi.

Nekudaro, kusanganisira akasiyana michero uye miriwo mukudya kwako kunogona kuvandudza hutano hwako uye kudzora njodzi yako yezvirwere zvakawanda zvisingaperi (,,).

MaRychees ane zvicherwa zvinoverengeka zvine hutano, mavitamini, uye antioxidants, senge potasium, mhangura, vhitamini C, epicatechin, uye rutin.Izvi zvinogona kubatsira kudzivirira kubva kuchirwere chemoyo, gomarara, uye chirwere cheshuga (,,,).

Zvidzidzo zvezvipfuwo zvinoratidza zvakare kuti kutora lychee kunogona kubatsira kurwisa gomarara rechiropa ().

Zvakadaro, zvimwe zvidzidzo zvinodiwa kuti usimbise hutano hwekubatsira kwema lychees muvanhu.

Hutano mhedzisiro yema lyche haisati yadzidza zvakananga. Nekudaro, izvo zvine zvinoverengeka zvinovaka muviri uye antioxidants izvo zvakakosha kune hutano.

Migumisiro Yakashata uye Kunetsekana Kwevamwe

Kana ichidyiwa zvine mwero sechikamu chekudya zvine hutano, maLychees haana chero anozivikanwa akaipa maitiro ehutano.

Nekudaro, maLcheche ave achibatanidzwa nehuropi kuzvimba muSouth neSoutheast Asia.

Kunyangwe ma lychees ari kuita hazvinyatso kujeka, asi vesaenzi vakafungidzira kuti iyo chepfu hypoglycin A inogona kunge ichikonzera. Zvimwe zvidzidzo zvinodiwa (,).

Pamusoro pezvo, maLychees anogona kukonzera kusagadzikana kwezviitiko zvisingawanzoitika ().

Kunyangwe maLychees ave achibatanidzwa nekuzvimba kwehuropi munzvimbo dzeAsia, hazvina chokwadi kuti ndivo vanopara mhosva. Kudya maLychese zvine mwero kunofanirwa kuve kwakachengeteka kune vanhu vazhinji.

Icho Chinokosha

MaRcheche anozivikanwa muSoutheast Asia neChina asi zvisingawanzoitika kune dzimwe nyika.

Ivo vane inotapira uye inotumbuka maruva uye inzvimbo yakanaka yevhitamini C uye akati wandei anobatsira antioxidants. Izvi zvinoita kuti vawedzere kunaka kune chikafu chine hutano.