Izibonelelo zeziqhamo zesitrasi

Umxholo

• Uluhlu lweziqhamo zesitrasi
• Iziqhamo zeCitrus ekukhulelweni nasekuncanciseni

Iziqhamo zeCitrus, ezinje ngeorenji okanye ipayina, zikhuthaza izibonelelo, ikakhulu zokwenza kunye nokugcina impilo yeeseli emzimbeni wonke. Iziqhamo zeCitrus zityebile kwi-vitamin C, eyinto ebalulekileyo ekwenziweni kwe-collagen, umzekelo, iprotein enika ukuqina kunye nokuqina kwesikhumba.

Iziqhamo zeCitrus zikwomeleza amajoni omzimba, zibalulekile ekuthinteleni izifo, ezinjenge-scurvy, kunye nokunyusa ukufunxwa kwentsimbi, oko ke kunceda ekulweni i-anemia.

Ezinye izibonelelo zeziqhamo ze-citrus zibandakanya:

• Gcina ulusu oluhle nolunempilo;
• Uncedo ukunciphisa umzimba, kuba baneekhalori ezimbalwa;
• Nciphisa ukuqhina, njengoko zityebile kwimicu;
• Ukuphucula amanzi emzimbeni, njengoko zizityebi emanzini.

Ngaphandle kwazo zonke izibonelelo zeziqhamo ze-citrus, abo banokudumba komqala kufuneka baziphephe ezi ziqhamo, njengoko zinokwenza mandundu iintlungu. Ngubani onale ngxaki unokukhetha ukutya okunexabiso elincinci le-vitamin C, njengeavokhado, iapilkosi, ithanga okanye i-zucchini, umzekelo, ukufumana inani elifunekayo levithamini C emzimbeni, ngaphandle kokonakalisa ukudumba komqala.

Uluhlu lweziqhamo zesitrasi

Iziqhamo zeCitrus ngabo bonke abo banexabiso eliphezulu le-ascorbic acid, eyi-vitamin C kwaye inoxanduva lokungcamla okune-asidi kwezi ziqhamo. Eminye imizekelo yeziqhamo zesitrasi yile:

• Orenji,
• Itangerine,
• Ilamuni,
• Lamoni,
• Ndingathanda ipere yezinto zokukhafula kwiishethi,
• Ikiwi.

I-100 g yokuhambisa amaqunube okanye iglasi e-1 yejusi yendalo yeorenji ngosuku, umzekelo, yanele ukuhlangabezana neemfuno zemihla ngemihla zomzimba wevithamini C, ethi yona kubantu abadala abasempilweni ibe ngama-60 mg.

Jonga uluhlu olupheleleyo lokutya okutyebileyo ku-vitamin C: Ukutya okunotye ivithamin C

Eyona ndlela yokutya iziqhamo ze-citrus yindalo, ngaphandle kokulungiswa, kuba ivithamin C yonakaliswa kukukhanya, umoya kunye nobushushu. Ijusi yeziqhamo zeCitrus kufuneka ibekwe kwifriji kwisitya esimnyama, esigutyungelweyo, umzekelo, ukuthintela ivithamin C ukuba ingonakali. Iikeyiki ezineziqhamo zesitrasi, njengekhekhe leorenji, azisenayo ivithamin C kuba xa ingena eziko, ubushushu butshabalalisa ivithamin.

Iziqhamo zeCitrus ekukhulelweni nasekuncanciseni

Iziqhamo zeCitrus xa ukhulelwe kunye nokuncancisa kunceda abasetyhini ukuba bathathe isixa esifunekayo sevithamini C yomzimba, ephezulu ngexesha lokukhulelwa kunye nokuncancisa.

Umfazi okhulelweyo udinga i-85 mg ye-vitamin C ngosuku kunye nowasetyhini oncancisayo i-120 mg yonke imihla, amanani aphunyezwe ngokulula nge-2 ye-100 g yeziqhamo zesitrasi, ezinje ngeorenji kunye ne-kiwi, umzekelo.

Njengokuba iziqhamo ze-citrus zineentsinga, zinokubangela ukungonwabi esiswini emntwaneni. Ukuba umama ubona utshintsho emntwaneni xa esitya iziqhamo zesitrasi, unokukhetha okunye ukutya okuyimithombo yevithamini C, enje ngeebhanana kunye neminqathe, umzekelo.