Mandarin Orange: Nutrition Chokwadi, Zvakanakira, uye Mhando

Zvemukati

• Chii chinonzi mandarin?
• Mhando dzakasiyana
• Nhoroondo yehutano
• Kubatsirwa
• Akapfuma mune antioxidants
• Anopa masimba ako immune system
• Inowedzera hutano hwemukati
• Inogona kudzora itsvo dombo njodzi
• Maitiro ekuzvichengeta
• Chinokosha

Kana iwe ukatarisa chikamu chezvigadzirwa che supermarket yako yemuno, unosungirwa kusangana nemhando dzinoverengeka dzecitrus michero.

Mandarin, clementine, uye maranjisi zvese zvinozvirumbidza zvinoyemurika zvehutano, uye unogona kushamisika kana ese mutsauko wechibereko chimwe chete.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve mandarins, kusanganisira izvo zvavari, kukosha kwavo kwehutano uye mabhenefiti ehutano, uye maitiro ekuzvichengeta.

Chii chinonzi mandarin?

Mandarin ndezve Citrus genus. Zvinotendwa kuti zvakabva kuChina chekare, ndiko kuwana kwavakaita zita ravo.

Peel ravo rakadzika-orenji, rine dehwe, uye rinodzivirira zvinotapira, zvine muto zvikamu mukati.

Mandarin anokura pamaruva madiki-kusvika pakati-akaenzana emiti macitrus. Sezvo pavanenge vachiibva, vanoshanduka kubva pagirinhi rakadzika kuenda pavara ravo rinozivikanwa reorenji uye vanokura kusvika pahupamhi hwemasendimita anenge 1,6 kusvika ku8 (,).

Iwe unogona kunzwa mandarin anonzi "mandarin oranges," asi iyi haisi tsananguro chaiyo. Kunyangwe ivo vachigovana nekunze kweorenji, mandarin imhando dzakasiyana dzemicrosi kubva kumaorenji, ayo ndeake Citrus sinensis ().

Kusiyana nemaranjisi, mandarin haasi akatenderera. Asi, iwo akareba, akafanana nedenderedzwa rine kumusoro kwakadzika uye pasi. Izvo zvakare zvakareruka kudzura.

Mhando dzakasiyana

Kune akatiwandei akakurumbira marudzi emamandarini, kusanganisira satsuma mandarins, kana Citrus unshiu. Rudzi urwu runowanzoenderana neJapan, kunyange ichikura zviri nyore munzvimbo yeGulf Coast nedzimwe nzvimbo dzekumaodzanyemba kweUnited States (,).

Iyo yakajairika mandarin, inozivikanwawo se Citrus inodzokorora Blanco kana Ponkan mandarins, ndeimwe mhando inozivikanwa. Inokura zvakapararira pamhepo inodziya kune dzinopisa nzvimbo, kusanganisira zvikamu zveChina, Brazil, Spain, uye Philippines (,).

Iwe unogona zvakare kunge wakanzwa nezve tangerines, kana Citrus tangerine, iyo inozvirumbidza yakawanda yakatsvuka-orenji peel. Izvi zvinofungidzirwa kuti zvinobva muTangiers, Morocco, kwavakawana moniker yavo.

Uyezve, kune akawanda mahybrids e, kana michinjikwa pakati, mandarin nedzimwe nhengo dze Citrus genus.

Clementines, anowanzo kutengeswa pasi pezita remazita senge maCuties kana maHalos, ndiwo madiki pane ese boka, ane yakadzika orenji, ganda rinopenya uye mukati musina mbeu. Kazhinji inofungidzirwa akasiyana mamandarini, iwo hunyanzvi mahybridi emandandini uye anotapira maorenji ().

Kunyangwe pasina kuwirirana kwakasimba pamusoro pemhando dzakasiyana siyana nemahybrids emandarin aripo, zvinofungidzirwa kuti pakati pe162 ne200 zvinokura pasirese ().

Mandarin idiki, ari nyore-peel nhengo dze Citrus genus. Iwo marudzi akasarudzika kubva kumaranjisi. Kune akawanda marudzi uye mahybridi emandarin, kusanganisira tangerines uye clementine.

Nhoroondo yehutano

MaMandarins anozvirumbidza chimiro chinoshamisa chehutano.

Imwe yepakati mandarin (88 gramu) inorongedza zvinotevera zvinovaka muviri ():

• Makorori: 47
• Carbs: 12 magiramu
• Mapuroteni: 0.7 magiramu
• Mafuta: 0.3 magiramu
• Fiber: 2 magiramu
• Vhitamini C: 26% yeiyo Zuva Nezuva Kukosha (DV)
• Magnesium: 2.5% yeiyo DV
• Potassium: 3% yeiyo DV
• Mhangura: 4% yeiyo DV
• Iron: inenge 1% yeDV

Chibereko ichi chine simba chinopa pamusoro pechina cheDV yevhitamini C, iyo yakakosha kune hutano hweganda, kupora kwemaronda, uye kushanda kwakakodzera kwemuviri ().

Mandarin anopawo zvakakosha zvicherwa. Kunyangwe ivo vasiri vakapfuma sosi yemhangura, vanozvirova dundundu nezvayo kupfuura michero mizhinji. Mhangura yakakosha kuhutano, sezvo ichibatsira kutsvuka kwemasero eropa uye kupinza kwesimbi. Nekudaro, inobatsira kutakura okisijeni kumatukisi ako (,,).

Pamwe pamwe nemavitamini uye zvicherwa, imwe svikiro (88-gramu) mandarin inorongedza 8% yeDV yefibre. Fiber inodyisa ako anobatsira gut mabhakitiriya, ayo anobatsira kugaya uye anogona kutobatsira kudzikisa njodzi yako yemamiriro ezvinhu asingaperi seshuga uye chirwere chemwoyo (,,).

Mandarin ane anoshamisa maficha ezvehutano, kurongedza vhitamini C, faibha, uye zvimwe zvakakosha zvinovaka muviri.

Kubatsirwa

Kufanana nemichero yakawanda yesitrus, mandarini akatakurwa mavitamini, fiber, uye zvinobatsira zvinomera zvemiti. Kuzvishandisa nguva nenguva kunogona kupa mabhenefiti mazhinji.

Uyezve, zviri nyore kurongedza sechikafu, kukanda mumateji, kana kusvuura mumasaladhi kana majiroji egelatin.

Akapfuma mune antioxidants

Mandarin akapfuma muhutano-kukurudzira zviumbwa zvemiti senge flavonoids ().

Flavonoids inowanikwa zviri nyore muzvikafu. Ivo mhando yeantioxidant iyo inobatsira kudzivirira muviri wako pakurwisa kusaenzana kwemahara radicals, izvo zvinogona neimwe nzira kutungamira kune oxidation. Kuwedzeredza kunogona kukurudzira kuchembera uye kutanga kwezvirwere zvakaita segomarara uye chirwere chemwoyo (,,).

Imwe nzira iyo flavonoid inogona kubatsira kudzivirira kubva kugomarara ndeyekudzvinyirira magene anotsigira kukura kwekenza uye kusagadzirisa makemikari anokurudzira kenza (,,,).

Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa kuti uone kuti ingani michero yemucitrus yaunofanira kudya kuti uwane izvi.

Anopa masimba ako immune system

Tichifunga nezvehuwandu hwevhitamini C, mandarin anogona kusimbisa immune system yako.

Vitamin C is antioxidant iyo inosimudzira mashandiro emasero ako ekudzivirira kurwisa kukuvara kweiyo oxidative. Inokurudzirawo kufa kwehutachiona hunokuvadza (,,).

Uyezve, inovandudza ganda uye kusimba kutendeka. Muchokwadi, kuwedzera pamwe nemadosi epamusoro e vitamini C kunogona kupfupisa nguva yekupora kweronda mune mamwe mamiriro ().

Inowedzera hutano hwemukati

Fiber inobatsira kunaya kwako. Inowanikwa mune maviri mafomu - soluble uye insoluble.

Zvibereko zveCitrus, kusanganisira mandarin, zvakanyanya kupfuma mune yakasungunuka fiber. Fibha inogadziriswa inogadzira gel mune yako yekugaya nzira. Izvi zvinokwevera mvura kupinda mudumbu rako kuti unyorove zvituru, zvinogona kurerutsa ura (,).

Mandarin zvakare ane imwe isingasvike fiber. Muchokwadi, ivo vane yakawanda yeiyi mhando ye fiber kupfuura mimwe michero yakawanda inoita. Insoluble fiber inopfuura nepakati pematumbo isina kupunzika.

Mhando mbiri idzi dzefibha dzinosanganisirwa nenjodzi yakadzikira yezvirwere zvisingaperi uye zvinogona kutokubatsira kurasikirwa nehuremu (,,).

Inogona kudzora itsvo dombo njodzi

Chidzidzo chevanhu chakakura chakabatanidza chikafu chine michero yemicrus semandarin ine njodzi yakadzikira yematombo eitsvo, ayo akaumbiwa zvicherwa izvo muviri wako unobuda mumurini. Vanogona kuva zvinorwadza zvakanyanya kupasa ().

Low citrate mazinga mumurini anogona kukonzera mamwe marudzi ematombo eitsvo kuumba. Neraki, kugara uchidya michero yemucitrus kunogona kusimudzira macitrate ako, ayo anofungidzirwa kudzikisa njodzi yako yematombo eitsvo ().

Zvakadaro, hukama uhwu hunoda kumwe kutsvagurudza zvisati zvaitwa mhedziso dzakasimba.

Mandarin anounza anobatsira echirimwa makomputa senge antioxidants. Ivo vanowedzera hutano hwako nekusimbisa immune system yako uye nekusimudzira hutano hwakanaka. Ivo vanogona kutodzora njodzi yako yematombo eitsvo, asi nzvimbo ino inoda imwe ongororo.

Maitiro ekuzvichengeta

Iwe unogona kuchengeta mandarin akazara pane tembiricha yekamuri kusvika kwevhiki rimwe chete.

Kana dzango svuurwa, dzinofanirwa kuchengetwa mufiriji. Mamandarin ese akachengetwa mufiriji anozogara kweanosvika mavhiki matanhatu - vamwe vanhu vanotofarira kuadya iwo anotonhora.

Tichifunga kuti mamandarini ane ganda rakatetepa uye 85% mvura, hazviite mushe mumazaya echando anotonhora pazasi pe32 ° F (0 ° C) ().

Kuti zvive nyore kwauri, iwe unogona zvakare pre-peel uye ugozvipatsanura muzvikamu. Izvi zvinofanirwawo kuchengetwa mumudziyo wakavharika kana bhegi mufiriji.

Mamandarin ese anogona kuchengetwa mufiriji kana tembiricha yemukati. Michero yakachekwa uye yakakamurwa inofanirwa kuchengetwa mumudziyo wakavharika kana bhegi mufiriji.

Chinokosha

Mandarin maranjisi mhando dzakasiyana kubva kumaorenji.

Kune anosvika mazana maviri emhando uye mahybridi emamandarin kutenderera pasirese, kusanganisira tangerines uye clementine.

Ivo vanozvirumbidza zvinovaka muviri zvinovaka muviri, zvakadai vhitamini C uye faibha, izvo zvinoenderana nekuvandudzwa immune basa uye gut gut, zvichiteerana.

Zvichengetedze pachitonho chemukati kana mufiriji. Chero nzira, vanogadzira zvinonaka, zvinonaka, uye zvinovaka muviri.