Chii chinonzi Ugli Chibereko? Zvese Zvaunoda Kuti Uzive

Zvemukati

• Chii chinonzi muchero muchero?
• Chikafu
• Kubatsirwa
• Akapfuma mumavitamini uye zvicherwa
• Inogona kukubatsira iwe kurasikirwa uremu
• Antioxidant uye anti-kupisa simba
• Kuderera
• Nzira yekuidya sei
• Chinokosha

Chibereko cheUgli, chinozivikanwawo seJamaican tangelo kana michero yuniq, ndiwo muchinjikwa pakati peorenji uye chibereko.

Iri kuwana mukurumbira weyayo nyowani uye inotapira, citrusy kuravira. Vanhu vanozvifarirawo nekuti zviri nyore kusvuura.

Chinyorwa ichi chinoongorora zvese zvaunoda kuti uzive nezve yakashata michero, inosanganisira zvirimo zvinovaka muviri, mabhenefiti, kudzikira, uye maitiro ekuidya.

Chii chinonzi muchero muchero?

Muchero weUgli muchinjikwa pakati pemandarin orange uye grapefruit. Inowanzozivikanwa se tangelo, uye chinyorwa ichi chinoshandisa mazwi ese ari maviri mukuchinjana.

"UGLI" izita rechiratidzo rinotamba pane izwi "rakashata," sezvo muchero usinga tarise zvakanyanya kufadza. Zvisinei, zita rokuti "chibereko chechibereko" rave rimwe remazita emichero anowanzozivikanwa.

Muchero uyu wakaita kunge musodzi wakakura kupfuura chibereko uye une ganda gobvu, rakasviba, rakasvibira-rinoita yero rinosvuuka nyore nyore. Nyama yayo iri orenji uye - semimwe michero yemicrus - yakakamurwa kuita zvikamu nechena, net-kunge chinhu chinonzi pith.

Chibereko cheUgli chine muto, uye kuravira kwacho kunowanzo rondedzerwa sotapira uye tangy ine zvishoma zvinyorwa zvekuvava.

Chibereko cheUgli muchinjikwa pakati peorenji uye grapefruit. Inotapira uye ine tangi ine nyama yeorenji uye gobvu, rakakora ganda.

Chikafu

Muchero weUgli wakaderera mumacalorie asi sosi huru yezvinhu zvinovaka muviri. Hafu yemumwe muchero muchero (anenge zana magiramu) inopa ():

• Makorori: 47
• Mafuta: 0 magiramu
• Mapuroteni: 1 gramu
• Carbs: 12 magiramu
• Fiber: 2 magiramu
• Vhitamini C: 90% yeiyo Zuva Nezuva Kukosha (DV)
• Tsamba: 8% yeiyo DV
• Calcium: 4% yeiyo DV
• Potassium: 4% yeiyo DV

Sezvauri kuona, chibereko chegli chinopa chete makumi mana makumi mana emakoriori pa100-gramu inoshumira. Mazhinji emakoriori aya anobva kuma carbs muchimiro cheshuga yechisikigo. Pamusoro pezvo, kushumirwa kumwechete kune rinenge rinenge zuva rimwe vhitamini C ().

Vitamin C inoita akawanda akakosha mabasa muhutano hwako, asi zvakanyanya kukosha pabasa rayo se antioxidant uye immune-system booster (,).

Muchero weUgli unewo mamwe mavitamini uye zvicherwa, pamwe nemiti yemiti inozivikanwa se phenols, iyo ine hutano hwakawanda hunobatsira ().

Imwe hafu yemuchero wakashata (anenge magiramu zana) ine makumi mashanu emakoriori, ayo anonyanya kubva pashuga yechisikigo. Iyo zvakare ine ingangoita zuva rinokosha revhitamini C, pamwe nemamwe mavitamini akawanda nemaminerari.

Kubatsirwa

Chibereko cheUgli chine hutano hwakawanda.

Senhengo yemhuri yemaranjisi, yakafuma muvhitamini, zvicherwa, uye zvinomera zvinofungidzirwa kuti zvine pundutso pahutano hwako.

Akapfuma mumavitamini uye zvicherwa

Hafu yemuchero wakaipa (anenge magiramu zana) ine vhitamini C ingangoita yezuva, pamwe nemamwe mavitamini nemaminerari.

Vitamin C, inozivikanwawo se ascorbic acid, ine simba antioxidant. Inogona kubatsira kudzivirira kukuvadzwa kunokonzerwa neakakwira mareti radicals, ayo anogona kutungamira kuzvirwere zvisingaperi, senge rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, kana gomarara (,).

Vitamini iyi inoitawo basa rakakosha mukuporesa ronda uye kukura kwecollagen, puroteni mumuviri wako icho chinhu chakakosha cheganda, mhasuru, uye nyama inobatanidza ().

Uyezve, muchero wemugli une folate, calcium, uye potasium - zvakakosha zvinovaka muviri zvinotamba zvakakosha mumetabolism, masimba emhasuru, uye hutano hwepfupa nemoyo (,,).

Inogona kukubatsira iwe kurasikirwa uremu

Muchero weUgli wakadzikira kwazvo mumacalorie, nehafu yemuchero mumwe (anenge magiramu zana) ane 47 macalorie chete

Izvi zvinogadzira michero yemugli yakanakisa yakaderera-koriori snack kune avo vari kuyedza kudzikisa huremu. Zvinogona kukubatsira iwe kushandisa mashoma macalorie pane iwe aunotsva, inova ndiyo chete nzira yakaratidza kuti yekudzikisa uremu (,).

Kudya michero yese, senge yakashata michero kana mimwe michero yemucitrus, inosanganisirwa nenjodzi yakadzikira yekurema kana kufutisa ()

Imwe ongororo mune vanhu vanopfuura chiuru vakaona kuti avo vakadya zvakawanda zvakagadzirwa nemichero nemiriwo vaive nemukana wekuti vabudirire nekudzikisa uremu uye kurasikirwa nehuremu, zvichienzaniswa nevaya vaidya mashoma servings ().

Uyezve, muchero muchero une fiber, iyo inogona kukubatsira kuti unzwe kuzere kwenguva yakareba ().

Antioxidant uye anti-kupisa simba

Michero yeUgli izere nemakemikari anonzi flavonoids, ayo ane antioxidant uye anti-inflammatory properties (,).

Imwe tangelo flavonoid inonzi naringenin inofungidzirwa kuve ine simba antioxidant. Mune kumwe kuongorora mumakonzo, yakadzora kukuvara kwechiropa kunokonzerwa nemahara radicals ().

Naringenin zvakare ine simba rinorwisa-kuzvimba mhedzisiro uye inogona kubatsira kudzikisa huwandu hweanomaka mamaki senge interleukin-6 (IL-6) muropa rako ().

Izvi zvakakosha, sezvo kusingaperi kwekuzvimba kwakabatanidzwa kune akati wandei mamiriro, kusanganisira mhando 2 chirwere cheshuga uye chirwere chemwoyo (,,).

Nekudaro, yakawanda yekutsvagisa iyi yakaitwa mumayedzo machubhu nemhuka. Kumwe kutsvagurudza muvanhu kunodiwa pasati pasvika mhedziso dzakasimba pamusoro peiyo antioxidant uye inopesana nekuzvimba kugona kwechero chibereko.

Muchero weUgli wakaderera mumacalorie uye une fiber uye akasiyana mavitamini uye mamineral. Iyo zvakare inozvirumbidza ine simba inorwisa-kupisa antioxidants.

Kuderera

Michero yemichero ine makomputa ane simba anonzi furanocoumarins, ayo anogona kukanganisa mishonga yakati wandei ().

Nekudaro, vanhu pane mimwe mishonga, kusanganisira moyo uye mishonga yekuzvidya moyo, vanofanirwa kudzivirira grapefruit uye jisi remuzambiringa.

Tichifunga kuti chibereko cheguvi muchinjikwa pakati pechibereko neoranjisi, pane kunetsekana kuti ine furanocoumarin zvakare.

Nekudaro, iyo UGLI brand inoti michero yavo haina furanocoumarin uye saka yakachengeteka kune vanhu vari pamishonga iyi.

Pamusoro pezvo, kumwe kuongorora kwe13 dzakasiyana tangelos kwakaratidza kuti imwe chete mhando ine furanocoumarin. Zvakare, huwandu hwacho hwaive hwakadzikira zvekuti hwaisazobatana nemishonga (22).

Nekudaro, kana iwe uine hanya nezve mukana wekupindirana kwezvinodhaka, iwe unofanirwa kutaura kune wako wekuchengeta hutano usati wadya muchero wakashata.

Kusiyana nezvibereko zvemazambiringa, mazhinji ma tangelos haana furanocoumarin, saka anogona kudyiwa nevanhu vanotora mishonga inogona kusangana nemishonga iyi ine simba. Kana uine zvauri kunetseka, bvunza wako mupi wezvehutano.

Nzira yekuidya sei

Chibereko cheUgli chiri nyore kudya.

Inogona kubvarurwa zvakafanana kune mimwe michero yemucitrus, senge maorenji. Muchokwadi, nekuti ganda rayo rakakora uye rakasununguka zvakasungirirwa, zvinogona kutove nyore kuperesa kupfuura ganda remimwe michero yemichero.

Kana iyo peel yabviswa, unogona kupatsanura muchero wakashata muzvikamu - sekungofanana iwe waizoparadzanisa orenji. Kunyangwe chibereko chiine mbeu shoma pane orenji uye michero yemazambiringa, chenjera kuzvibvisa usati waidya.

Kana iwe uchida, iwe unogona zvakare kucheka chisina kuvezwa muchero muchero muhafu uye kuudya nechipunu, zvakafanana nemaitiro aungadya grapefruit.

Muchero weUgli unogona kunakidzwa wega wega senge chidya kana dhizeti. Neimwe nzira, iwe unogona kuishandisa seinotapira uye macitrus kuwedzera kune mamwe mabikirwo, senge masaladi, michero saradhi, kana kurunga-fries.

Mune chero nzira yekubheka inoda machungwa kana tangerine zvikamu, unogona kushandisa yakashata michero zvikamu panzvimbo.

Ugli muchero unosvuura zviri nyore, uye semimwe michero yemicrus, inogona kutyorwa kuita zvikamu. Iyo inogona kutsiva orenji kana tangerine mune mazhinji mapepepe.

Chinokosha

Chibereko cheUgli, chinonziwo tangelo, muchinjikwa pakati peorenji uye grapefruit.

Yakapfuma muvhitamini C uye zvimwe zvinovaka muviri, yakaderera macalorie, uye ine simba rinorwisa-kupisa antioxidants anonzi flavonoids.

Mazhinji tangelos akasununguka eefanocoumarins, zvinoreva kuti vanogona kunge vakachengeteka kune avo vanotora mimwe mishonga.

Chibereko cheUgli inzira inonaka yekufarira mabhenefiti mazhinji emuchero wemucitrus.