Ubwino wobisika wa lalanje laling'ono la mandarin pa thanzi

Kodi mudamvapo za chipatso ichi chotchedwa Mandarin Oranges? Mwina mudachiwonapo ndipo mudadya. Ichi ndi chipatso cha banja la citrus, monga malalanje, mandimu, ndi ma mphesa omwe tonse timawadziwa bwino. Poyerekeza ndi lalanje wamba, ma mandarin awa ndi ang'onoang'ono, okoma, komanso osavuta kuwachotsa. Mudzadabwa kudziwa ubwino wambiri womwe uli mkati mwa chipatsochi chaching'ono m'thupi lanu!

N’chifukwa chiyani malalanje a mandarin awa ndi abwino kwambiri?

Mandarin si chipatso chokoma komanso chosavuta kudya. Ndi chipatso chopatsa thanzi kwambiri chodzaza ndi mavitamini, mchere, ndi ma antioxidants. Zonsezi ndizofunikira kuti matupi athu akhale athanzi. Tiyeni tiwone ubwino waukulu pa thanzi womwe mungapeze podya chipatso chaching'ono komanso chokoma ichi.

1. Kutha kulimbana ndi matenda

Taganizirani izi, zipatso za citrus monga mandarin ndi tangerine zimapeza mtundu wawo wokongola komanso wa lalanje wochokera ku mankhwala otchedwa `(Beta-carotene)` ndi `(Beta-cryptoxanthin).` Izi ndi ma antioxidants amphamvu. Kafukufuku wapezanso kuti zimatha kuchepetsa chiopsezo chotenga mitundu ina ya khansa.

Thupi lathu limasintha zinthu ziwirizi kukhala vitamini A. Vitamini A ndi wofunikira kwambiri pa chitetezo chamthupi chathanzi, masomphenya abwino, komanso kukula bwino kwa thupi.

Mandarin ndi gwero lolemera la vitamini C. Ichi ndi michere yofunika kwambiri pakugwira ntchito kwa chitetezo chamthupi, thanzi la khungu, komanso kuchira kwa mabala. Chofunika kwambiri kukumbukira ndichakuti thupi lanu limayamwa vitamini C kuchokera muzakudya zachilengedwe ngati izi bwino kwambiri kuposa kuchokera ku mlingo waukulu wa vitamini C womwe umatengedwa ngati piritsi.

2. Zimathandiza kuchepetsa kuchuluka kwa mafuta m'thupi (cholesterol) m'thupi

Mandarin ndi chakudya chokoma chomwe chilibe ngakhale dontho limodzi la cholesterol. Chifukwa chake mutha kuwawonjezera muzakudya zanu popanda mantha. Ali ndi ulusi wambiri wosungunuka . Mtundu uwu wa ulusi umakupangitsani kumva kukhuta ngakhale mutadya pang'ono.

Ulusi wosungunuka wawonetsedwa kuti umathandiza kuchepetsa "cholesterol yoyipa" m'magazi mwathu. Malinga ndi madokotala, cholesterol yoyipa iyi imatchedwa cholesterol yoyipa ya LDL . Izi zimatha kusonkhana m'mitsempha yamagazi ndikuyambitsa matenda amtima. Chifukwa chake, kuchepetsa LDL yanu kumatha kuchepetsa chiopsezo chanu chokhala ndi matenda amtima kapena sitiroko.

3. Zimathandiza kuchepetsa kuthamanga kwa magazi

Ulusi womwe uli mu mandarin umathandizanso kuchepetsa kuthamanga kwa magazi. Vutoli lingayambike chifukwa chodya zakudya zokhala ndi mafuta ambiri, kumwa mowa wambiri, kapena kusuta fodya. Ngati sizikulamulidwa bwino, zingayambitse matenda a mtima. Kudya zipatso zokhala ndi ulusi wambiri kungathandize kuchepetsa kuthamanga kwa magazi ndikukhala ndi moyo wathanzi.

Sikuti zokhazo, mandarin alinso ndi mchere wotchedwa potaziyamu . Potaziyamu imathandiza kuchotsa sodium wochuluka (mchere) m'thupi. Imathandizanso kuchepetsa kuthamanga kwa magazi mwa kumasula kupsinjika kwa makoma a mitsempha yamagazi.

4. Kulimbitsa mafupa

Kuwonjezera pa potaziyamu, ma mandarin alinso ndi mchere wa calcium ndi magnesium . Anthu omwe amadya mchere wambiri mwa itatuyi apezeka kuti ali ndi mchere wambiri m'mafupa. Mwachidule, izi zikutanthauza kuti mafupa anu ndi olimba ndipo sasweka mosavuta.

Zakudya za Mandarin

Mandarin ndi otsekemera mwachibadwa, kotero palibe chifukwa chowonjezera shuga kuti akhale otsekemera. Ndi njira yabwino kwambiri ngati mukufuna chinthu chotsekemera. Alinso ndi mafuta ochepa komanso sodium yochepa, zomwe zimapangitsa kuti akhale chakudya chopatsa thanzi kwambiri.

Nazi zakudya zomwe zimapezeka mu mandarin wamba, zomwe zimakhala pafupifupi mainchesi 2.5 m'mimba mwake:

Samalani posankha ndi kudya mandarins.

Kuwonjezera pa kugula zipatso zatsopano, ma mandarin am'zitini amapezekanso pamsika. Komabe, zilembo zomwe zili pazitinizi nthawi zina zimatha kusokoneza. Chifukwa chake, ndikofunikira kuwerenga mosamala chizindikirocho musanasankhe chitini.

• Omwe amalembedwa kuti "mu madzi opepuka" ali ndi shuga wowonjezera.
• Mapaketi omwe amati "osawonjezera shuga" ndi "opakidwa m'madzi" angakhale ndi zotsekemera zopangidwa.
• Choncho, ngati mukufuna kupeza vitamini C wabwino kwambiri komanso ma calories ochepa, yang'anani chizindikiro chomwe chimati "mu madzi."

Kudya mandarin n'kosavuta kwambiri. Gwirani chipatsocho m'manja onse awiri, ndikusunga mbali yosalala mmwamba. Tsopano gwiritsani ntchito chala chanu chachikulu kuboola khungu pakati. Khungu lidzatuluka mosavuta. Mukachotsa khungu, muyenera kungodula chipatsocho pakati ndikudya zidutswa zokoma.

Mukhoza kuwonjezera malalanje atsopano a mandarin ku zinthu ngati izi kuti chakudya chanu chikhale chokoma kwambiri:

• Saladi ya zipatso kapena ndiwo zamasamba
• Zipatso za kebab
• Ma Smoothies
• Ufa wa oatmeal
• Yogurt (yogati parfaits)

Ngati muli ndi vuto lililonse la matenda kapena muli ndi nkhawa iliyonse yokhudza zakudya, ndi bwino kulankhula ndi dokotala wanu za vutoli.