Ngaba ukhe weva ngesi siqhamo sibizwa ngokuba yiMandarin Oranges? Usenokuba usibonile waza wasidla. Esi sisiqhamo esikusapho lwe-citrus, njengee-orenji, iilamuni, kunye neegrapefruit esizaziyo sonke. Xa sithelekiswa neorenji eqhelekileyo, ezi mandarins zincinci, zimnandi, kwaye kulula ukuzixobula. Uya kumangaliswa kukwazi ukuba zingaphi izibonelelo ezifihliweyo ngaphakathi kwesi siqhamo sincinci emzimbeni wakho!
Kutheni la maorenji e-mandarin emnandi kangaka?
IiMandarin azisisiqhamo esimnandi nesilula ukutyiwa nje kuphela. Ziyimithombo yesondlo ezele ziivithamini, iiminerali kunye nee-antioxidants. Zonke ezi zinto zibalulekile ukuze imizimba yethu ihlale isempilweni. Makhe sijonge iingenelo eziphambili zempilo onokuzifumana ngokutya esi siqhamo sincinci nesimnandi.
1. Ubuchule bokulwa nezifo
Cinga nje, iziqhamo ze-citrus ezifana nee-mandarins kunye nee-tangerines zifumana umbala wazo o-orenji omhle nonzulu kwiikhompawundi ezibizwa ngokuba yi-`(Beta-carotene)` kunye ne-`(Beta-cryptoxanthin).` Ezi zii-antioxidants ezinamandla. Uphando lukwafumanise ukuba zinokunciphisa umngcipheko wokufumana ezinye iintlobo zomhlaza.
Okumangalisayo kukuba, ezi mandarin ziqulathe i-beta-carotene kunye ne-beta-cryptoxanthin eninzi kunee-orenji eziqhelekileyo.
Umzimba wethu uguqula ezi zinto zimbini zibe yivithamini A. Ivithamini A ibalulekile kwinkqubo yomzimba yokuzikhusela esempilweni, umbono olungileyo, kunye nophuhliso oluqhelekileyo lomzimba.
IiMandarin zikwangumthombo otyebileyo wevithamini C. Esi sisondlo esibalulekileyo ekusebenzeni kwenkqubo yomzimba yokuzikhusela, impilo yolusu, kunye nokuphiliswa kwamanxeba. Eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba umzimba wakho ufunxa ivithamini C ekutyeni kwendalo okufana noku ngcono kakhulu kunokufunxa ivithamini C eninzi ethathwa njengepilisi.
2. Inceda ekulawuleni amanqanaba e-cholesterol
IiMandarin zizinto ezimnandi ezingenalo nethontsi le-cholesterol. Ngoko ke ungazongeza ekutyeni kwakho ngaphandle koloyiko. Ziqulethe ifayibha enyibilikayo . Olu hlobo lwefayibha lukwenza uzive uhluthi nangona sele utye kancinci.
I-fiber enyibilikayo ibonakalisiwe ukuba inceda ekunciphiseni "i-cholesterol embi" egazini lethu. Ngokwezonyango le cholesterol imbi siyibiza ngokuba yi-LDL cholesterol . Oku kunokuqokelelwa kwimithambo yegazi kwaye kubangele isifo sentliziyo. Ngoko ke, ukunciphisa amanqanaba akho e-LDL kunokunciphisa umngcipheko wokuba nesifo sentliziyo okanye isifo sohlangothi.
3. Inceda ekunciphiseni uxinzelelo lwegazi oluphezulu
Ifayibha ekwimandarins ikwanceda ekulawuleni uxinzelelo lwegazi oluphezulu. Le meko inokubangelwa kukutya ukutya okunamafutha amaninzi, ukusela utywala obuninzi, okanye ukutshaya. Ukuba ayilawulwa kakuhle, inokukhokelela kwisifo sentliziyo. Ukutya iziqhamo ezityebileyo kwifayibha kunokunceda ekunciphiseni uxinzelelo lwegazi kwaye uphile ubomi obusempilweni.
Ayipheleli apho, iimandarins zikwanayo neminerali ebizwa ngokuba yipotassium . Ipotassium inceda ekususeni i-sodium egqithisileyo (ityuwa) emzimbeni. Ikwanceda ekunciphiseni uxinzelelo lwegazi ngokukhulula uxinzelelo olukwiindonga zemithambo yegazi.
4. Ukuqinisa amathambo
Ukongeza kwi-potassium, ii-mandarins zikwaqulathe iiminerali ze-calcium kunye ne -magnesium . Abantu abafaka ezinye zezi minerali zintathu ekutyeni kwabo bafunyenwe benobuninzi beeminerali zamathambo. Ngamafutshane, oku kuthetha ukuba amathambo akho aqinile kwaye awanakwenzeka ukuba aphuke lula.
Ulwazi lwesondlo se-mandarins
IiMandarin zimnandi ngokwemvelo, ngoko ke akukho mfuneko yokongeza iswekile eyongezelelweyo ukuze zibe mnandi. Ziyisisombululo esihle xa unqwenela into emnandi. Zikwanamafutha aphantsi kunye nesodium, nto leyo eyenza zibe sisidlo esinempilo kakhulu.
Nazi izixa zesondlo ze-mandarin eqhelekileyo, emalunga ne-2 ½ intshi ububanzi:
| Uhlobo lokutya | Ubungakanani |
|---|---|
| Iikhalori | 47 |
| Iiproteni | Igram e-1 |
| Amafutha | 0 iigram |
| Iicarbohydrate | Iigram ezili-12 |
| Ifayibha | Iigram ezi-2 |
| Iswekile | Iigram ezili-9 |
Lumka xa ukhetha kwaye utya iimandarins.
Ukongeza ekuthengweni njengeziqhamo ezitsha, iimandarin ezisemathinini ziyafumaneka nakwiimarike. Nangona kunjalo, iilebheli ezikwezi tini ngamanye amaxesha zinokulahlekisa. Kungoko ke, kubaluleke kakhulu ukufunda ilebheli ngononophelo ngaphambi kokuba ukhethe itini.
- Ezo zibhalwe "kwisiraphu ekhanyayo" zongeze iswekile.
- Iipakethe ezithi "akukho swekile yongeziweyo" nezithi "zipakishwe emanzini" zisenokuba nezinongo zokwenziwa.
- Ngoko ke, ukuba ufuna ukufumana ubuninzi bevithamini C kunye neekhalori ezimbalwa, khangela ilebheli ethi "kwijusi" (ijusi yeziqhamo).
Ukutya i-mandarin kulula kakhulu. Bamba isiqhamo ngezandla zombini, ugcine icala lithe tyaba liphezulu. Ngoku sebenzisa ubhontsi wakho ukugqobhoza ixolo embindini. Ixolo liza kuphuma lula kakhulu. Emva kokuxobula ixolo, kufuneka wahlule isiqhamo phakathi uze utye iziqwenga ezimnandi.
Ungongeza iiorenji ezintsha zemandarin kwizinto ezifana nezi ukuze ukutya kwakho kube mnandi ngakumbi:
- Isaladi yeziqhamo okanye yemifuno
- Ii-kebabs zeziqhamo
- Iismoothies
- I-oatmeal
- Iyogathi (i-yogurt parfaits)
Ukuba uneengxaki zempilo okanye uneengxaki zokutya, kungcono ukuthetha nogqirha wakho ngazo.
Umyalezo Wokuya Ekhaya
- Iiorenji zeMandarin ziziqhamo ezikhuthaza amajoni omzimba, zityebile kwivithamini C kunye nevithamini A.
- Ifayibha yayo kunye ne-potassium zinceda ekulawuleni i-cholesterol embi (i-LDL) kunye noxinzelelo lwegazi oluphezulu.
- Iqinisa amathambo kuba ine-calcium, i-magnesium kunye ne-potassium.
- Ezi zizinto eziswiti ngokwendalo, azinamafutha, kwaye kulula ukuzitya izimuncumuncu ezisempilweni.
- Xa uthenga iimandarins ezifakwe ebhotileni, khetha ezo zibhalwe "kwijusi" ezingenaswekile yongeziweyo okanye izithambisi zokwenziwa.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho