Chii Chine Hutano, Oranges kana Orange Juice?

Zvemukati

• Ongororo ye

Kana iwe uchida kutanga am yako negirazi hombe yeOJ, iwe ungangodaro wakanzwa iyo yakashata rap muto: Iyo yakaomeswa-yakazara neshuga-ingangoita 34 magiramu pa12 yegirosai ounce girazi. (Usanyengerwa neizvi 8 Healthy Foods ine Crazy-High Sugar Counts kana!) Asi pane nhau dzakanaka! Juicing ine mabhenefiti ayo-uye OJ inogona kuva zvimwe ine hutano kupfuura plain ol 'oranges, maererano neongororo itsva yakabudiswa mu Zvinyorwa zveKurima uye Chikafu Chemistry.

Vatsvagiri kuGerman neSaudi Arabia vakafananidza iyo carotenoid, flavonoid, uye vhitamini C zviyero muzvikamu zvitsva zveorenji, orenji puree, uye muto weorenji, uye vakawana bioaccessibility-kana huwandu hwechikafu chinowanikwa kuti ura hwako hutore - hwaive hwakakwirira kune ese zvinovaka muviri muOJ zvichienzaniswa nezviri muzvikamu zveorenji kana puree. Iyo bioaccessibility ye carotenoids yakawedzera katatu kusvika mana apo flavonoids yakawedzera kana kashanu. Ikoko kwaivewo nekuwedzera kwe10 muzana muiyo bioaccessibility yevhitamin C mumuto weorenji uchienzaniswa nezvikamu zveorenji kana puree.

Saka OJ Inogona Kuva Nani Kwauri?

Kune vanoda muto, chidzidzo ichi inhau dzakanaka-asi usatore mabhodhoro eOJ izvozvi. Chidzidzo chacho hachina kuitwa pavanhu, asi kushandisa machubhu ebvunzo neflasks kutevedzera kugaya, saka kumwe kutsvagisa kunodiwa (kunyanya muvanhu!) Kusimbisa zvakawanikwa. Kunyangwe zvimwe: Maorenji uye zvigadzirwa zvakagadzirwa kubva kumaranjisi zvakasikwa zvine zvakaderera huwandu hwese ma carotenoid uye flavonoids. Saizvozvo, misiyano midiki mu flavonoids inowanikwa inogona kunge isina kukosha kune hutano hwako.

Pakupedzisira, muchero pachawo unogona kunge uri nani kubheja-yakawanda yefiber mumaorenji inorasika panguva yejuicing. (Fiber haifaniri kufinha! Whip up imwe yeiyi Hutano Recipes Featuring High-Fiber Foods.) Kana iwe ukatarisa huwandu hwefiber mujusi uchienzaniswa ne 1 kapu yezvikamu zveorenji, ndeye 0.7 gramu uye 4.3 gramu, zvichienderana . Ndiwo musiyano mukuru! Kupfuurirazve, zvinwiwa zvakawanda zvemuto weorenji zvine shuga yakawedzerwa uye kwete muto chaiwo. Ichi ndicho chikonzero nei zvichikosha kuti ugare uchiverenga zvinyorwa kuti uve nechokwadi chekuti jusi rako rakagadzirwa kubva, zvakanaka, zana muzana muto.

Kugadzirisa mutsauko weshuga pakati pearanjisi ne100 muzana jisi reorenji idiki diki zvakare. Chikamu cheOJ (1/2 mukombe) chine 10.5 magiramu eshuga. Zvinotora 1 1/2 maorenji kuita 1/2 mukombe wejusi reorenji-saka kunyangwe ukadya muchero kana kunwa muto, iwe unowana iwo wakaenzana shuga. Paunotanga kumedza makapu eOJ, zvakadaro, shuga inogona kubuda zvachose. Zviri nyore kwazvo kunwa makapu maviri ejusi pane kudya maorenji matanhatu atora kutora muto!

Chii Chinodiwa NeMuto Kuita?

Zvinoenderana neiyo USDA's My Plate, 1/2 mukombe we100 muzana jusi inogona kuverengerwa kune yako yezuva nezuva inokurudzirwa huwandu hwemichero. Saka, kana iwe uchida mukombe weOJ mangwanani, iwo anofanira kunge ari ako ezuva nezuva max. Chasara chemuchero wako wezuva nezuva chinofanira kuuya chitsva, chando, kana makedheni, kuti iwe ugone kukohwa iyo fiber mabhenefiti uye chengeta shuga iri pasi pesimba.

Ongororo ye