Pazuva rinopisa, paunodzoka kumba wadikitira, hapana chinopfuura girazi remuto weorenji unotonhora, handiti? Vazhinji vedu tinofunga kuti muto weorenji chinwiwa chine hutano uye chinobatsira. Tajaira kuupa kuvana vadiki, kunyanya kana tichirwara kana kuti tisinganzwe zvakanaka. Asi, chii chiri mumuto weorenji waunotenga kuchitoro, kana muto waunogadzira kumba? Unonaka sezvatinofunga here? Ngatitaurei nezvazvo zvakadzama nhasi.
Mhando dzemuto weorenji - ndeupi waunosarudza?
Kana uchienda kusupamaketi, mhando dzemuto weorenji dzingangani dziripo? Mumabhokisi, mumabhodhoro... marudzi ese. Saka unosarudza sei wakanakisisa? Ngationei kuti ndeapi marudzi makuru.
- Muto weOrange Mutsva: Iyi ndiyo nzira yakanakisisa uye ine hutano. Unogona kutora maranjisi matsva woasvina nemaoko kana nemuchina wekusvina. Kana wagadzirwa nenzira iyi, hapana shuga yakawedzerwa kana zvinochengetedza sezvinoitwa mumajusi anotengwa muchitoro. Saka, mhando yacho yakanaka kwazvo.
- Muto weorenji 100% unotengwa muchitoro: Majusi mazhinji akanyorwa kuti "100% Juice" haana shuga yakawedzerwa. Zvisinei, nekuti akaiswa pasteurized kuti achengetwe, anogona kunge asina hutano hwakafanana nejusi idzva.
- "Chinwiwa cheOrange" kana "Chinwiwa cheOrange Juice": Izvi ndizvo zvaunofanira kungwarira zvikuru . Zvechokwadi zvine muto weorenji mushoma. Zvizhinji zvacho zvine mvura, shuga, uye zvinotapira zvekugadzira. Saka izvi hazvisi muto weorenji chaiwo, asi chinwiwa chine shuga.
- Pulp vs. Pulp-Free: Vamwe vanhu havafariri pulp iri mumuto wavo weorenji. Asi waizviziva here kuti kunwa muto uyu nepulp kunopawo muviri wako faibha yakawedzerwa ? Iyi faibha yakakosha zvikuru kugadziriro yedu yekugaya chikafu.
Ngatitarisei zvinovaka muviri zviri mugirazi remuto weorenji.
Ngatitarisei huwandu hwezvinovaka muviri mugirazi remuto weorenji usina shuga wakagadzirwa kumba (anenge 240 ml).
| Chikamu chezvinovaka muviri | saizi ( inenge .) |
|---|---|
| Macalorie | Anenge 112 |
| Mapuroteni | magiramu maviri |
| Makabhohaidhiretsi | magiramu makumi maviri nematanhatu |
| Shuga | magiramu makumi maviri nerimwe |
| Faibha | 0.5 gramu (kana ine mafuta) |
Tarisai, mune magiramu angangoita makumi maviri nerimwe eshuga mugirazi rimwe chete. Kunyangwe iyi iri shuga yechisikigo, yakawanda. Izvi zvinopfuura zvipunu zvishanu!
Pamusoro pezvo, muto weorenji,
- Chinwiwa chakapfuma muvhitamini C.
- Yakapfumawo muVitamin Folate .
- Iine potassium yakawanda.
Mabhenefiti emuto weorenji pahutano
Zvakanaka, ngationei kuti zvinobatsirei kunwa muto weorenji zvine mwero.
1. Yakanakira dziviriro yemuviri - dura revhitamini C!
Muto weorenji chinwiwa chakanaka kwazvo chizere nevhitamini C. Girazi rimwe chete rinokupa kaviri huwandu hunokurudzirwa pazuva hwevhitamini C. Vhitamini C iyi inobatsira kusimbisa masoja emuviri wedu . Izvi zvinoreva kuti inobatsira kutidzivirira kubva kuzvirwere zvidiki zvakaita sedzihwa.
2. Zvakakosha zvikuru kuna vanaamai vane pamuviri
Folate, chinhu chinovaka muviri chinowanikwa mumuto weorenji, chakakosha pakukura kwakanaka kwemwana asati aberekwa. Folate inobatsira kudzivirira zvikanganiso zvetsinga dzemuuropi, izvo zviri zvikanganiso zvekuzvarwa nazvo muuropi hwemwana nemusana. Vanachiremba vanokurudzira kuti amai vane pamuviri vanofanira kuwana folate inosvika 400 micrograms pazuva.
3. Inoderedza njodzi yematombo eitsvo
Potassium citrate, chinhu chinowanikwa mumuto weorenji, chinosunga calcium muweti uye chinobatsira kuderedza njodzi yematombo eitsvo anoumbwa necalcium.
4. Inobatsira kugaya chikafu
Kana ukanwa muto weorenji neremoni, fiber iri mairi inogona kubatsira kudzivirira kuvimbiwa uye kuchengetedza kugaya kwako kushanda zvakanaka. Pamusoro pezvo, tsvakiridzo yakawana kuti mamwe macompounds ari muorenji anogona kubatsira kukurudzira kukura kwebhakitiriya rakanaka mudumbu mako.
Asi chenjerawo nezvezvinhu izvi!
Pamwe chete nemabhenefiti acho, panewo zvimwe zvakaipa zvekunwa muto weorenji zvakawandisa zvatinofanira kuziva.
Kuwedzera kamwe kamwe kwemazinga eshuga muropa
Sezvatakaona patafura yapfuura, girazi remuto weorenji rine shuga yakawanda. Kunyangwe iri shuga yechisikigo, kana ikadyiwa semuto, shuga iyi inonyungudika nekukurumidza mumuviri uye inokonzera kuwedzera kamwe kamwe kwehuwandu hweshuga muropa. Izvi hazvina kunaka kune munhu ane chirwere cheshuga kana ari panjodzi yekubatwa nechirwere cheshuga. Zvinogonawo kukuvadza vanhu vanonzwa zviratidzo zvakaita sehypoglycemia kana shuga ikanyungudika nekukurumidza.
Zvinogona kukonzera kuwedzera uremu
Girazi remuto weorenji rine macalorie angangoita 112. Mazhinji acho anobva mushuga. Kana uri kuedza kuderedza huremu, kunwa muto weorenji zuva rega rega kunogona kukanganisa zvaunoedza kuita.
Zviri nani kudya orenji rose pane kunwa muto weorenji. Unoziva here chikonzero?
| Chinhu | Girazi remuto weorenji (240ml) | Orenji yenguva dzose |
|---|---|---|
| Macalorie | ~ 112 | ~ 45 |
| Shuga | ~ magiramu makumi maviri nerimwe | ~ magiramu mapfumbamwe |
| Faibha | ~ 0.5 magiramu | ~ 2.4 magiramu |
Zviri pachena, handiti? Kudya orenji hakuna macalorie akawanda neshuga, uye kune fiber yakawanda. Fiber inoita kuti unzwe wakaguta uye inoderedza kupinza kweshuga mumuviri wako.
Kana ukanwa muto weorenji, unozviita sei chaizvo?
- Deredza huwandu hwedoro: Usanwe zvinopfuura girazi rimwe diki (150-200 ml) pazuva.
- Inwai muchidya: Pane kungonwa muto weorenji muchidya chete, kunwa muto weorenji muchidya kunogona kubatsira kudzora kukwira kweshuga muropa kamwe kamwe.
- Bika kumba: Pose pazvinogoneka, gadzira muto wemaranjisi matsva usingawedzere shuga.
- Usarega kushandisa muto: Inwa muto wacho nemuchero wacho kuti uwane mabhenefiti efaibha.
Kana uine chirwere cheshuga kana chimwe chirwere, zvakakosha kutaura nachiremba wako usati wawedzera zvinwiwa zvakaita semuto weorenji pakudya kwako.
Mharidzo Yekuenda Nayo Kumba
- Kunyangwe muto weorenji wakapfuma muvhitamini C uye folate, une shuga yakawanda yechisikigo uye macalorie.
- Sarudzo yakanakisisa uye ine hutano ndeyekudya orenji rese pane kunwa muto weorenji. Nenzira iyi unowana faibha yakawanda uye shuga nemacalorie mashoma.
- Kana ukanwa muto weorenji, ita izvozvo zvine mwero (girazi diki rimwe chete pazuva). Sarudza muto wakanyorwa kuti "100% Juice," usina shuga yakawedzerwa, uye une shuga shoma.
- Dzivisa zvinwiwa zvine shuga zvakaita se "Orange Drink." Zvinokuvadza hutano.
- Vanhu vane chirwere cheshuga kana matambudziko ekuderedza uremu vanofanira kungwarira zvikuru pavanonwa muto weorenji, uye kuchenjera kutsvaga mazano kubva kuna chiremba wavo.
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