Mandarin orange te tak te hian hriselna atana a thatna thup te

He thei Mandarin Oranges an tih hi i hre tawh em? I hmu a, i ei tawh pawh a ni mai thei. Hengte hi citrus chhungkaw zinga mi an ni a, kan hriat chian em em orange, lemon leh grapefruit te ang bawkin. Orange pangngai nena khaikhin chuan heng mandarin te hi a te zawk a, a thlum zawk a, a hnah pawh a hnawih awlsam zawk. He thei te tak te chhungah hian i taksa tan hlawkna engzat nge thup a awm tih i hriat chuan mak i ti hle ang!

Engvangin nge heng mandarin orange te hi a tha em em?

Mandarin hi thei tui tak, ei awlsam mai mai a ni lo. Vitamin, mineral, leh antioxidant tam tak awmna super nutritional powerhouse an ni. Heng zawng zawng hi kan taksa hrisel taka a awm theih nan a pawimawh hle. He thei te tak te, tui tak ei atanga hriselna atana hlawkna i hmuh theih ber berte han thlir ila.

1. Natna do thiam

Ngaihtuah teh, mandarin leh tangerine ang chi citrus thei te hian an rawng mawi tak, orange thuk tak chu `(Beta-carotene)` leh `(Beta-cryptoxanthin) tih compound atang hian an hmu thin.` Hengte hi antioxidant chak tak an ni. Research pawhin cancer chi hrang hrang vei theihna an tihziaawm thei tih hmuhchhuah a ni bawk.

Kan taksa hian heng compound pahnih hi vitamin A-ah a chantir a, Vitamin A hi immune system hrisel, mit tha leh taksa thanlenna pangngai neih nan a pawimawh hle.

Mandarins hian vitamin C a pai tam hle bawk a, hei hi immune system hnathawhna atan te, vun hriselna atan te, hliam damna atan te pawh a pawimawh hle. Hriat tur pawimawh ber chu i taksa hian vitamin C hi pill anga ei tam aiin heng natural foods atang hian a hip tha zawk hle a ni.

2. Cholesterol level control nan a pui

Mandarins hi chaw tui tak a ni a, cholesterol drop khat pawh a awm lo. Chuvangin hlauhna awm lovin i eitur ah i dah tel thei a ni. Anni hian soluble fiber tha tak an nei a . Hetiang fiber chi hian a tlem ei hnuah pawh a ti hahdam hle.

Soluble fiber hian kan thisena "bad cholesterol" tihhniam nan a pui tih hmuhchhuah a ni. Damdawi lamah chuan hei hi cholesterol tha lo LDL cholesterol kan ti a . Hei hian thisen kalna kawngah a pungkhawm thei a, thinlung natna a thlen thei a ni. Chuvangin, i LDL level tihhniam hian heart attack emaw stroke emaw i neih theihna a ti tlem thei a ni.

3. Thisen sang tihziaawmna atan a pui

Mandarin-a fiber awm hian thisen sang control-na atan a pui bawk. Hetiang dinhmun hi thau tamna diet ei vang te, zu in tam lutuk vang te, meizuk vang te a ni thei. Uluk taka control loh chuan lung natna a thlen thei a ni. Fiber tamna thei chi ei hian i thisen sang a tihniam thei a, nun hrisel tak i nei thei bawk.

Chu mai ni lovin, mandarin-ah hian mineral pakhat potassium tih pawh a awm bawk. Potassium hian taksa atanga sodium (salt) tam lutuk chu a paih chhuak thei a ni. Tin, thisen kalna kawng bang a tension awm chu a ti reh a, thisen sang tihhniam nan a pui bawk.

4. Ruh tichak turin

Potassium bakah hian mandarin-ah hian mineral calcium leh magnesium te pawh a awm bawk. Mite chuan heng mineral pathumte hi an ei leh inah an telh tam zawk chuan ruh mineral density an nei sang zawk tih hmuhchhuah a ni. A awlsam zawngin, hei hian i ruhte chu a chak zawk a, awlsam taka a chhe thei lo tihna a ni.

Mandarins ei leh in chungchanga hriat tur

Mandarins hi a pianphungah a thlum a, chuvangin a thlum theih nan sugar extra dah a ngai lo. Thil thlum tak i duh hunah solution tha tak an ni. Thau leh sodium pawh an tlem avangin snack hrisel tak an ni.

Hetah hian mandarin pangngai, inches 2 1⁄2 vel a sei, ei leh in lama a hlutna te chu tarlan a ni:

Mandarin thlan leh ei hunah fimkhur rawh.

Thei thar anga lei a nih bakah hian canned mandarin hi bazarah pawh a awm bawk. Mahse, heng can-a label-te hian a chang chuan mi a hruai sual thei a ni. Chuvangin can thlan hmain a label ngun taka chhiar hmasak a pawimawh hle .

• "In light syrup" tih ziakte chuan sugar an dah tel bawk.
• "No sugar added" leh "packed in water" tih ziakna package-ah hian artificial sweeteners a awm thei.
• Chuvangin, vitamin C tha ber leh calorie tlem ber i hmuh duh chuan "in juice" tih ziak kha zawng rawh.

Mandarin ei hi a awlsam hle. A rah chu kut pahnih in chelh la, a flat lam chu chunglam hawiin dah rawh. Tunah chuan i kutpui hmangin a laiah peel chu poke rawh. Chumi hnuah chuan a peel chu awlsam takin a chhuak ang. A hnah i phelh zawh chuan a rah chu pahnih ah then la, a tui tak tak i ei mai tur a ni.

I chaw ei tui zawk nan heng ang thilah hian mandarin orange thar i dah thei bawk:

• Thlai emaw thlai emaw salad
• Fruit kebab te pawh a awm
• Smoothies te pawh a awm
• Oatmeal a ni
• Yogurt (yogurt parfait) te chu a rawn chhuak leh ta.

Damdawi lam harsatna i neih emaw, ei leh in lama harsatna i neih chuan doctor nen inbiakna neih a tha ber.