Ni lum takah chuan, thawmhnaw hnim hring hring in i lo haw chuan, orange tui lum glass khat aia tha zawk a awm lo, a dik em? Mi tam tak chuan orange tui hi in tur hrisel leh hlawkthlak tak niin kan ngai. Naupang tê tête hnêna pêk kan thiam a, a bîk takin kan damloh emaw, kan dam loh lai emaw hian kan pe ṭhin. Mahse, dawr atanga i lei orange tuiah hian eng nge awm tak tak, a nih loh leh in lama i siam tuiah hian eng nge awm tak tak? Kan ngaihtuah angin a tha tak tak em? Hemi chungchang hi vawiinah hian tlem han sawi ila.
Orange tui chi hrang hrang - eng ber nge i thlan?
Supermarket-a i kal hian orange tui chi engzat nge awm? Box-ah te, bottle-ah te... chi hrang hrangah te. Chuti a nih chuan engtin nge a tha ber chu i thlan theih ang? A chi lian ber berte chu eng nge ni tih i lo en ang u.
- Fresh Orange Juice: Hei hi a tha ber leh hrisel ber a ni. Orange thar thenkhat la la, kut hmangin emaw, juicer hmangin emaw i hrual thei bawk. Hetianga siam a nih chuan dawr atanga lei juice angin sugar emaw preservative emaw a dah tel lo . Chuvangin quality chu a tha ber lai a ni.
- Store-a lei 100% orange tui: "100% Juice" tih ziak juice tam zawkah hian sugar dah tel a ni lo. Mahse, an vawn that theih nan pasteurized an nih avangin tui thar nen hian nutritional value an nei lo mai thei.
- "Orange Drink" emaw "Orange Juice Drink" emaw: Hengte hi i fimkhur hle a ngai a ni. A nihna takah chuan orange tui an nei tlem hle. A tam zawk chu tui, sugar leh artificial sweeteners te an ni. Chuvangin hengte hi orange tui tak tak a ni lo va, sugary drink a ni zawk.
- Pulp vs. Pulp-Free: Mi thenkhat chuan an orange tui chhunga pulp awm hi an duh lo. Mahse, a tui chu pulp nena in hian i taksaah extra fiber a pe bawk tih i hria em ? He fiber hi kan digestive system atan a pawimawh hle.
Orange tui glass khata nutrition awm dan hi han en ila.
In lama siam, unsweetened orange juice (240 ml vel) glass khata ei tur awm zat hi han thlir ila.
| Nutrient section a ni | a lian zawng ( approx .) a ni. |
|---|---|
| Calorie a awm bawk | 112 vel a ni |
| Protein a awm a | 2 gram a ni |
| Carbohydrates a awm bawk | 26 gram a ni |
| Chini | 21 gram a ni |
| Fiber a ni | 0.5 gram (thau a nih chuan) . |
En teh, glass khatah hian sugar gram 21 vel a awm a. Hei hi natural sugar ni mahse a tam hle. Chu chu teaspoon 5 aia tam a ni!
Hei bakah hian orange tui hi, .
- Vitamin C tamna in tur a ni.
- Vitamin Folate pawh a pai tam hle bawk .
- Potassium tha tak a pai .
Orange tui hian hriselna atana a thatna
Okay, tunah chuan orange juice a tlem berah in hian eng hlawkna nge a neih tih i lo en ang u.
1. Immunity atan a tha hle - vitamin C dahkhawmna hmun!
Orange juice hi super drink vitamin C nen a khat a ni a, glass khat hian nitin vitamin C pek tur aia a let hnih a pe che a, he vitamin C hian kan taksa immune system a tichak a ni Hei hian natna tenau, khawsik ang chi lakah min venghim tihna a ni.
2. Nu naupai tan a pawimawh hle
Orange juice-a awm folate hi naute hrisel taka thanlenna atan a pawimawh hle. Folate hian neural tube defects a veng thei a, chu chu naute thluak leh spinal cord-a piansualna a ni. Doctor-te chuan nu naupai chu ni khatah folate microgram 400 tal ei tur a ni.
3. Kidney stone awm theihna a ti tlem
Potassium citrate hi orange juice-a awm compound a ni a, zun chhunga calcium a inzawm a, calcium atanga kal lung lung awm theihna a tihziaawm thei a ni.
4. Digestion a pui thin
Lemon nen orange tui i in chuan a chhunga fiber hian chaw ei kham loh nan a pui thei a, i chaw ei kham a thawk tha thei bawk. Chu bakah, zirchianna chuan orange-a compound thenkhat hian i gut-a bacteria tha tak takte a tipung thei tih hmuhchhuah a ni bawk.
Mahse heng thilte pawh hi fimkhur rawh!
A hlawkna rual hian orange tui in tam lutuk hian a chhiatna a nei bawk a, chu chu kan hriat tur a ni.
Thisen sugar level a san thut
Table hmasa lama kan hmuh ang khan orange tui glass khatah hian sugar a tam hle. Hei hi natural sugar ni mahse, juice anga ei a nih chuan he sugar hi taksaah a lut rang hle a, thisen sugar level a tisang nghal a ni. Hei hi zunthlum vei emaw, zunthlum vei theihna hlauhawm emaw tan chuan a tha lo. Sugar hi rang taka a insiam chuan hypoglycemia ang chi symptoms nei te tan pawh a pawi thei hle.
A taksa rihna a tipung thei
Orange tui glass khatah hian calorie 112 vel a awm a. Hei hi a tam zawk hi sugar atanga lo chhuak a ni. I taksa rihna tihtlem i tum a nih chuan nitin orange tui in hian i thawhrimna a tikhawlo thei a ni.
Orange tui in ai chuan orange pum ei a tha zawk. A chhan i hria em?
| Thlentu | Orange tui glass khat (240ml) . | A regular orange a ni |
|---|---|---|
| Calorie a awm bawk | ~ 112 a ni | ~ 45 a ni |
| Chini | ~ Gram 21 a ni | ~ Gram 9 a ni |
| Fiber a ni | ~ 0.5 gram a ni | ~ Gram 2.4 a ni |
A chiang e, a dik em? Orange ei hian calorie leh sugar a pai tlem a, fiber a pai tam bawk. Fiber hian i rilru a ti khat a, i taksaa sugar lakluh a tikhawtlai bawk.
Orange tui i in a nih chuan engtin tak nge i tih ang?
- A zat tihtlem: Ni khatah glass te tak te pakhat (150-200 ml) aia tam in loh tur.
- Chaw ei ruala in tur: In mai ni lovin, chaw ei ruala orange tui in hian thisen sugar level sang nghal zung zung chu a thunun thei a ni.
- In lamah siam rawh: A theih phawt chuan orange thar atang hian sugar dah lovin juice siam thin ang che.
- Juice skip suh: Fiber hlawkna hmu turin a tui nen hian in la.
Zunthlum emaw, damdawi lam harsatna dang emaw i neih chuan i ei leh inah orange tui ang chi in tur i dah hmain doctor nen inbiakna neih hmasak a pawimawh hle.
Take-Home Thuchah a ni
- Orange tui hian vitamin C leh folate a pai tam hle nachungin, natural sugar leh calorie a pai tam hle.
- A tha ber leh hrisel ber chu orange tui in ai chuan orange pum ei hi a ni. Chutiang chuan fiber tam zawk i hmu a, sugar leh calorie i tlem bawk.
- Orange tui i in chuan a tlem berah (ni khatah glass te tak te pakhat) in ti thin ang che. Juice "100% Juice" tih ziak, sugar dah tel lo, leh sugar tlem zawk thlang rawh.
- "Orange Drink" ang chi in tur thlum tak tak ei loh tur. Hriselna tichhe thei an ni.
- Diabetes emaw, weight control lama harsatna nei te chuan orange tui an in dawnin fimkhur hle tur a ni a, an doctor hnen atanga thurawn lak hi a finthlak hle.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh