Mabhenefiti akavanzika ehutano eorenji diki reMandarin

Wakambonzwa nezvemuchero uyu unonzi Mandarin Oranges here? Ungave wakambouona ukaudya. Uyu muchero uri wemhuri yecitrus, kungofanana nemaorenji, maremoni, nemagrapefruit atinoziva tese. Kana tichienzanisa neorenji yenguva dzose, mamandarin aya madiki, anotapira, uye ari nyore kubvisa. Uchashamisika kuziva kuti mabhenefiti akawanda akavanzwa mukati memuchero uyu mudiki kumuviri wako!

Sei maranjisi aya emandarin akanaka kudaro?

Mamandarin haisi muchero unonaka chete uye uri nyore kudya. Ipfuma ine hutano hwakakwana ine mavhitamini, zvicherwa, uye ma antioxidants. Zvese izvi zvakakosha kuti miviri yedu irambe iine hutano. Ngatitarisei mabhenefiti makuru ehutano aunogona kuwana kubva mukudya muchero uyu mudiki, unonaka.

1. Kukwanisa kurwisa zvirwere

Funga nezvazvo, michero yecitrus yakaita semandarin netangerine inowana ruvara rwayo rwakanaka, rwakadzama rweorenji kubva mumakemikari anonzi `(Beta-carotene)` uye `(Beta-cryptoxanthin).` Aya ma antioxidants ane simba. Tsvagiridzo yakawanawo kuti anogona kuderedza njodzi yekubatwa nemamwe marudzi ekenza.

Muviri wedu unoshandura zvinhu zviviri izvi kuita vhitamini A. Vhitamini A inokosha pakudzivirira muviri, kuona zvakanaka, uye kukura zvakanaka kwemuviri.

Mamandarin anovawo manyuko akawanda evhitamini C. Ichi chikafu chakakoshawo pakushanda kwemasoja emuviri, hutano hweganda, uye kupora kwemaronda. Chinhu chakakosha kurangarira ndechekuti muviri wako unotora vhitamini C kubva muzvikafu zvechisikigo zvakaita seizvi zviri nani pane kubva pahuwandu hwakawanda hwevhitamini C inotorwa sepiritsi.

2. Inobatsira kudzora huwandu hwecholesterol

Mandarin chikafu chinonaka chisina kana donhwe rimwe chete recholesterol. Saka unogona kuwedzera mukudya kwako usingatyi. Chine huwandu hwakanaka hwefiber inonyungudika . Rudzi urwu rwefiber runokuita kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma.

Fiber inonyunguduka yakaratidzwa kuti inobatsira kuderedza "cholesterol yakaipa" muropa redu. Mukurapa, isu tinoidaidza kuti cholesterol yakaipa LDL cholesterol . Izvi zvinogona kuungana mutsinga dzeropa zvokonzera chirwere chemwoyo. Saka, kudzikisa huwandu hweLDL yako kunogona kuderedza njodzi yako yekurwara nemwoyo kana sitiroko.

3. Inobatsira kuderedza BP

Faibha iri mumandarin inobatsirawo kudzora BP yakakwira. Dambudziko iri rinogona kukonzerwa nekudya chikafu chine mafuta akawanda, kunwa doro rakawandisa, kana kusvuta. Kana rikasadzorwa zvakanaka, rinogona kukonzera chirwere chemwoyo. Kudya michero ine faibha yakawanda kunogona kubatsira kuderedza BP yako uye kurarama hupenyu hwakanaka.

Hazvisi izvozvo chete, mamandarin anewo chicherwa chinonzi potassium . Potassium inobatsira kubvisa sodium yakawandisa (munyu) mumuviri. Inobatsirawo kuderedza BP nekuzorodza kushushikana mumadziro etsinga dzeropa.

4. Kusimbisa mapfupa

Pamusoro pepotassium, mamandarin anewo maminerari ecalcium nemagnesium . Vanhu vanodya akawanda emaminerari aya matatu vakawanikwa vaine huwandu hwakawanda hwemaminerari emapfupa. Izvi zvinoreva kuti mapfupa ako akasimba uye haawanzotyoka nyore nyore.

Ruzivo rwehutano hwemamandarins

Mamandarin anotapira zvakasikwa, saka hapana chikonzero chekuwedzera shuga kuti aite kuti atapire. Inobatsira zvikuru kana uchida chimwe chinhu chinotapira. Anewo mafuta mashoma uye sodium shoma, zvichiita kuti ave chikafu chine hutano .

Heano hutano hweMandarin yakajairika, iyo ine dhayamita inosvika 2 ½ inches:

Chenjerera pakusarudza uye pakudya mandarins.

Pamusoro pekutengwa semichero mitsva, mamandarin emumagaba anowanikwawo pamusika. Zvisinei, mavara ari pamagaba aya dzimwe nguva anogona kutsausa. Saka, zvakakosha kuverenga mavara acho nokungwarira usati wasarudza kani.

• Avo vakanyorwa kuti "mu light syrup" vane shuga yakawedzerwa.
• Mapakeji anoti "hapana shuga yakawedzerwa" uye "akaiswa mumvura" anogona kunge aine zvinotapira zvekugadzira.
• Saka, kana uchida kuwana huwandu hwakanyanya hwevhitamini C uye macalorie mashoma, tsvaga zita rakanyorwa kuti "mujusi" (yakabikwa nemuchero).

Kudya mandarin kuri nyore kwazvo. Bata muchero nemaoko ese, uchiramba wakasimudza divi rakati sandara. Zvino shandisa chigunwe chako kubaya ganda pakati. ganda racho rinozobva nyore nyore. Mushure mekubvisa ganda, unongofanira kupatsanura muchero nepakati wodya zvidimbu zvinonaka.

Unogona kuwedzera maranjisi matsva emandarin pazvinhu zvakaita seizvi kuti chikafu chako chinakidze zvakanyanya:

• Saradhi yemichero kana yemuriwo
• Makebab emichero
• Smoothies
• Oatmeal
• Yogurt (yogati parfaits)

Kana uine chero dambudziko rehutano kana kuti une chero dambudziko rekudya, zvakanaka kutaura nachiremba wako nezvazvo.