Uke wezwa ngalesi sithelo esibizwa ngokuthi ama-Mandarin Oranges? Kungenzeka ukuthi usibonile futhi wasidla. Lezi ziyisithelo esingomndeni we-citrus, njengama-orange, ulamula, nama-grapefruit sonke esiwazi kahle. Uma kuqhathaniswa ne-orange evamile, lawa ma-mandarin mancane, amnandi, futhi kulula ukuwahluba. Uzomangala ukwazi ukuthi zingaki izinzuzo ezifihliwe ngaphakathi kwalesi sithelo esincane emzimbeni wakho!
Kungani la mawolintshi e-mandarin emuhle kangaka?
Ama-Mandarins awawona nje kuphela izithelo ezimnandi nezilula ukuzidla. Angumthombo wamandla okudla okunempilo ogcwele amavithamini, amaminerali, kanye nama-antioxidants. Konke lokhu kubalulekile ukuze imizimba yethu ihlale iphilile. Ake sibheke izinzuzo eziyinhloko zezempilo ongazithola ngokudla lesi sithelo esincane nesimnandi.
1. Amandla okulwa nezifo
Cabanga ngakho, izithelo ze-citrus ezifana ne-mandarin kanye ne-tangerine zithola umbala wazo omuhle, ophuzi ophuzi kusuka kumakhemikhali abizwa ngokuthi `(Beta-carotene)` kanye `(Beta-cryptoxanthin).` Lawa angama-antioxidants anamandla. Ucwaningo luye lwathola nokuthi anganciphisa ingozi yokuba nezinhlobo ezithile zomdlavuza.
Ngokumangalisayo, la ma-mandarin aqukethe i-beta-carotene kanye ne-beta-cryptoxanthin eningi kunamawolintshi avamile.
Umzimba wethu uguqula la makhemikhali amabili abe yi-vitamin A. I-Vitamin A ibalulekile ukuze kube nesimiso somzimba sokuzivikela esinempilo, umbono omuhle, kanye nokukhula komzimba okuvamile.
Ama-mandarin nawo angumthombo ocebile wevithamini C. Lokhu futhi kuyisakhi esibalulekile ekusebenzeni kwamasosha omzimba, impilo yesikhumba, kanye nokuphulukiswa kwamanxeba. Into ebaluleke kakhulu okufanele uyikhumbule ukuthi umzimba wakho umunca ivithamini C ekudleni kwemvelo okufana nalokhu kangcono kakhulu kunomthamo omkhulu wevithamini C othathwa njengephilisi.
2. Kusiza ukulawula amazinga e-cholesterol
Ama-mandarin awukudla okumnandi okungenalo neconsi elilodwa le-cholesterol. Ngakho ungawafaka ekudleni kwakho ngaphandle kokwesaba. Aqukethe inani elihle le-fiber encibilikayo . Lolu hlobo lwe-fiber lukwenza uzizwe usuthi ngisho nangemva kokudla okuncane.
I-fibre encibilikayo iboniswe ukuthi isiza ukwehlisa "i-cholesterol embi" egazini lethu. Ngokwezokwelapha lokhu sikubiza ngokuthi i-cholesterol embi ye-LDL . Lokhu kunganqwabelana emithanjeni yegazi futhi kubangele izifo zenhliziyo. Ngakho-ke, ukwehlisa amazinga akho e-LDL kunganciphisa ingozi yakho yokuba nesifo senhliziyo noma isifo sohlangothi.
3. Kusiza ekunciphiseni umfutho wegazi ophakeme
I-fibre etholakala kuma-mandarin iyasiza nasekulawuleni umfutho wegazi ophakeme. Lesi simo singabangelwa ukudla ukudla okunamafutha amaningi, ukuphuza utshwala obuningi, noma ukubhema. Uma kungalawulwa kahle, kungaholela esifweni senhliziyo. Ukudla izithelo ezicebile nge-fibre kungasiza ekwehliseni umfutho wegazi futhi kuphile impilo enempilo.
Akukhona lokho kuphela, ama-mandarin aqukethe ne-mineral ebizwa ngokuthi i-potassium . I-Potassium isiza ukususa i-sodium eningi (usawoti) emzimbeni. Iphinde isize ukunciphisa umfutho wegazi ngokukhulula ukucindezeleka ezindongeni zemithambo yegazi.
4. Ukuqinisa amathambo
Ngaphezu kwe-potassium, ama-mandarin aqukethe namaminerali i-calcium ne -magnesium . Abantu abafaka amanye amaminerali amathathu ekudleni kwabo batholwe benobuningi obukhulu bamaminerali emathanjeni. Kalula nje, lokhu kusho ukuthi amathambo akho aqinile futhi mancane amathuba okuphuka kalula.
Ulwazi lokudla okunempilo kwama-mandarin
Ama-Mandarins amnandi ngokwemvelo, ngakho-ke asikho isidingo sokwengeza ushukela owengeziwe ukuze amnandi. Ayisisombululo esihle uma ufisa into emnandi. Anamafutha aphansi kanye ne-sodium, okwenza kube ukudla okulula okunempilo kakhulu.
Nazi izindinganiso zokudla okunempilo ze-mandarin ejwayelekile, engamasentimitha angu-2 ½ ububanzi:
| Uhlobo lokuphakelayo | Usayizi |
|---|---|
| Amakhalori | 47 |
| Amaprotheni | Igremu eli-1 |
| Amafutha | Amagremu angu-0 |
| Ama-carbohydrate | Amagremu ayi-12 |
| I-Fiber | Amagremu ama-2 |
| Ushukela | amagremu angu-9 |
Qaphela lapho ukhetha futhi udla ama-mandarin.
Ngaphezu kokuthengwa njengezithelo ezintsha, ama-mandarin asemathinini ayatholakala emakethe. Kodwa-ke, amalebula akula mathini ngezinye izikhathi angadukisa. Ngakho-ke, kubaluleke kakhulu ukufunda ilebula ngokucophelela ngaphambi kokukhetha ithini.
- Lezo ezibhalwe ukuthi “in light syrup” zinoshukela owengeziwe.
- Amaphakheji athi "akukho ushukela owengeziwe" kanye nokuthi "apakishwe emanzini" angase abe nezinto ezinambithekayo zokwenziwa.
- Ngakho-ke, uma ufuna ukuthola inani elihle kakhulu levithamini C kanye namakhalori ambalwa kakhulu, funa ilebula ethi "in juice" (fruit juiced).
Ukudla i-mandarin kulula kakhulu. Bamba isithelo ngezandla zombili, ugcine uhlangothi oluyisicaba luphezulu. Manje sebenzisa isithupha sakho ukubhoboza ikhasi phakathi. Ikhasi lizophuma kalula. Ngemva kokulikhipha ikhasi, kufanele nje usihlukanise phakathi isithelo bese udla izingcezu ezimnandi.
Ungangeza amawolintshi amasha e-mandarin ezintweni ezinjengalezi ukuze wenze ukudla kwakho kube mnandi nakakhulu:
- Isaladi yezithelo noma yemifino
- Ama-kebab ezithelo
- Ama-Smoothie
- I-oatmeal
- I-yoghurt (i-yogurt parfaits)
Uma unezinkinga zezempilo noma unenkinga yokudla, kungcono ukukhuluma nodokotela wakho ngakho.
Umlayezo Wokuya Nawe Ekhaya
- Amawolintshi e-Mandarin ayizithelo ezikhulisa amasosha omzimba, acebile ngevithamini C kanye nevithamini A.
- I-fibre yayo ne-potassium kusiza ukulawula i-cholesterol embi (i-LDL) kanye nomfutho wegazi ophakeme.
- Iqinisa amathambo ngoba iqukethe i-calcium, i-magnesium, ne-potassium.
- Lezi zimnandi ngokwemvelo, azinamafutha, futhi kulula ukuzidla ukudla okulula okunempilo.
- Uma uthenga ama-mandarin asemathinini, khetha lawo abhalwe ukuthi “in juice” angenashukela owengeziwe noma amaswidi okwenziwa.
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