Ese wigeze wumva iby'iyi mbuto yitwa Mandarin Oranges? Ushobora kuba warayibonye ukayirya. Iyi ni imbuto iri mu muryango w'imbuto z'indimu, kimwe n'amacunga, indimu, n'imbuto z'umuzabibu twese tuzi neza. Ugereranyije n'icunga risanzwe, izi mandarine ni nto, ziryoshye, kandi zoroshye kuzikuramo. Uzatangazwa no kumenya inyungu nyinshi zihishe muri iyi mbuto nto ku mubiri wawe!
Kuki aya macunga ya mandarine ari meza cyane?
Mandarin si imbuto iryoshye kandi yoroshye kuribwa gusa. Ni isoko y'intungamubiri ikomeye irimo vitamine, imyunyungugu, na antioxydants. Ibi byose ni ingenzi kugira ngo imibiri yacu ikomeze kugira ubuzima bwiza. Reka turebere hamwe inyungu nyamukuru ku buzima ushobora kubona uramutse uriye uru rubuto ruto kandi ruryoshye.
1. Ubushobozi bwo kurwanya indwara
Tekereza nawe, imbuto z'indimu nka mandarine na tangerine zibona ibara ryazo ryiza kandi ryijimye ry'umuhondo mu bintu byitwa `(Beta-carotene)` na `(Beta-cryptoxanthin).` Izi ni antioxydants zikomeye. Ubushakashatsi bwagaragaje kandi ko zishobora kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri.
Igitangaje ni uko izi mandarine zirimo beta-carotene na beta-cryptoxanthin nyinshi kurusha amacunga asanzwe.
Umubiri wacu uhindura ibi bintu bibiri muri Vitamine A. Vitamine A ni ingenzi cyane kugira ngo ubudahangarwa bw'umubiri bube bwiza, ubwiza bwo kureba no gukura neza kw'umubiri.
Mandarin na yo ni isoko ikungahaye kuri vitamine C. Iyi ni intungamubiri y'ingenzi ku mikorere y'ubudahangarwa bw'umubiri, ubuzima bw'uruhu, no gukira ibikomere. Ikintu cy'ingenzi ugomba kwibuka ni uko umubiri wawe ufata vitamine C mu biribwa bisanzwe nk'ibi kurusha iyo uyifashe ku rugero runini rwa vitamine C nk'ikinini.
2. Bifasha mu kugenzura urugero rwa cholesterol
Mandarin ni ibiryo biryoshye bidafite igitonyanga na kimwe cya cholesterol. Bityo ushobora kubishyira mu mirire yawe nta bwoba. Birimo fibre nyinshi ishobora gushonga . Ubu bwoko bwa fibre butuma wumva uhaze nubwo warya bike.
Byagaragaye ko fibre ishongesha umubiri ifasha kugabanya "cholesterol mbi" mu maraso yacu. Mu buvuzi, iyi cholesterol mbi tuyita cholesterol mbi ya LDL . Ibi bishobora kwirundanya mu mitsi y'amaraso bigatera indwara z'umutima. Bityo rero, kugabanya urugero rwa LDL mu mubiri wawe bishobora kugabanya ibyago byo kurwara indwara z'umutima cyangwa indwara zo mu bwonko.
3. Bifasha kugabanya umuvuduko ukabije w'amaraso
Fibre iri muri mandarine inafasha mu kugenzura umuvuduko ukabije w'amaraso. Iyi ndwara ishobora guterwa no kurya indyo irimo ibinure byinshi, kunywa inzoga nyinshi, cyangwa kunywa itabi. Iyo idagenzuwe neza, ishobora gutera indwara z'umutima. Kurya imbuto zikungahaye kuri fibre bishobora kugufasha kugabanya umuvuduko w'amaraso no kugira ubuzima bwiza.
Si ibyo gusa, mandarine zirimo kandi imyunyungugu yitwa potasiyumu . Potasiyumu ifasha gukuraho sodium (umunyu) mu mubiri. Inafasha kandi kugabanya umuvuduko w'amaraso binyuze mu kugabanya umuvuduko mu nkuta z'imitsi y'amaraso.
4. Gukomeza amagufwa
Uretse potasiyumu, mandarine zirimo kandi imyunyu ngugu ya kalisiyumu na manyeziyumu . Abantu bashyiramo iyi myunyu ngugu itatu mu mirire yabo byagaragaye ko bafite imyunyu ngugu myinshi mu magufwa. Muri make, ibi bivuze ko amagufwa yawe akomeye kandi nta bushobozi bwo kuvunika byoroshye.
Amakuru ku mirire ya mandarine
Mandarin ni nziza mu buryo busanzwe, bityo nta mpamvu yo kongeramo isukari nyinshi kugira ngo zirusheho kuba nziza. Ni igisubizo cyiza iyo wifuza ikintu cyiza. Nanone nta binure na sodiyumu bike, bigatuma ziba ibyokurya byiza cyane.
Dore ingano y'imirire ya mandarine isanzwe, ifite umurambararo wa santimetero 2.5:
| Ubwoko bw'ibiryo | Ingano |
|---|---|
| Kalori | 47 |
| Poroteyine | Garama 1 |
| Ibinure | garama 0 |
| Karubohidrati | garama 12 |
| Fibre | garama 2 |
| Isukari | garama 9 |
Witondere igihe uhitamo kandi urya mandarine.
Uretse kuba zigurwa nk'imbuto nshya, mandarine zo mu macupa nazo ziraboneka ku isoko. Ariko, hari igihe ibyapa biri kuri ayo macupa bishobora kuyobya. Kubwibyo, ni ngombwa cyane gusoma neza icyapa mbere yo guhitamo agacupa.
- Izindi zanditseho "muri sirupe yoroheje" zongewemo isukari.
- Udupaki tuvuga ngo "nta sukari yongewemo" kandi "dupakiye mu mazi" dushobora kuba turimo ibintu biryoshye by'ubukorano.
- Rero, niba ushaka kubona vitamine C nziza cyane hamwe na karori nkeya, shakisha icyapa cyanditseho "muri umutobe" (umutobe w'imbuto).
Kurya mandarine biroroshye cyane. Fata imbuto mu biganza byombi, ukomeze uruhande rugororotse. Noneho koresha igikumwe cyawe kugira ngo utobore igishishwa hagati. Igishishwa kizavaho byoroshye cyane. Umaze gukuramo igishishwa, ugomba gusa kugabanyamo kabiri imbuto hanyuma ukarya utuntu turyoshye.
Ushobora kongeramo amacunga mashya ya mandarine ku bintu nk'ibi kugira ngo amafunguro yawe arusheho kuryoha:
- Salade y'imbuto cyangwa imboga
- Kebabs z'imbuto
- Smoothies
- Ifu y'ingano
- Yawurute (yawurute parfaits)
Niba ufite ikibazo cy’uburwayi cyangwa ufite ikibazo cy’imirire, ni byiza kubibwira muganga wawe.
Ubutumwa bwo kujyana mu rugo
- Amacunga ya Mandarin ni imbuto z’ingenzi zitera ubudahangarwa bw’umubiri, zikungahaye kuri vitamine C na vitamine A.
- Fibre na potasiyumu byayo bifasha mu kugenzura cholesterol mbi (LDL) n'umuvuduko ukabije w'amaraso.
- Ikomeza amagufwa kuko irimo kalisiyumu, manyeziyumu na potasiyumu.
- Ibi biraryoshye mu buryo busanzwe, nta binure birimo, kandi byoroshye kurya utuntu duto dufite intungamubiri.
- Mu gihe uguze mandarine zo mu macupa, hitamo izanditseho "mu mutobe" zidafite isukari cyangwa ibintu biryoshye by'ubukorano.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.