Ngaba ungatya ii-Peels ze-Orenji, kwaye ngaba kufanelekile na?

Umxholo

• Izondlo ezixhamlayo kunye nezixhobo zezityalo
• Iziphene ezinokubakho
• Inokuqulatha intsalela yokubulala izitshabalalisi
• Ngaba kunokuba nzima ukwetyisa
• Incasa engathandekiyo kunye nokuthungwa
• Uyitya njani
• Umgca wezantsi

Iiorenji zezinye zeziqhamo ezithandwa kakhulu kwihlabathi liphela.

Nangona kunjalo, ngaphandle kokugcotywa, amaxolo eorenji ahlala esuswa kwaye alahlwe ngaphambi kokuba isiqhamo sityiwe.

Ukanti, abanye baphikisa ngelithi amaxolo eorenji aqukethe izondlo ezibalulekileyo kwaye kufuneka atyiwe kunokuba alahlwe kude.

Eli nqaku liphonononga ukuba iipelisi zeorenji lulongezo olusempilweni kwindlela otya ngayo.

Izondlo ezixhamlayo kunye nezixhobo zezityalo

Iiorenji zinejusi, iziqhamo zesitrasi eziswiti ezaziwa ngokuba phezulu ku-vitamin C.

Mhlawumbi kungaziwa kancinci ukuba amaxolo eorenji nawo atyebile kwizakhamzimba ezininzi, kubandakanya ifayibha, ivithamin C, kunye nezityalo ezinjenge polyphenols.

Ngapha koko, icephe nje eli-1 (6 gram) le-peel ye-orenji ibonelela nge-14% yeXabiso lemihla ngemihla (i-DV) yevithamini C-phantse amaxesha angama-3 ngaphezulu kwesiqhamo sangaphakathi. Ukusebenza okufanayo kupakisha malunga namaxesha ama-4 ngakumbi ifayibha (,).

Izifundo zibonisa ukuba ukutya okunevithamini C eninzi kunye nefayibha kuyayinceda intliziyo kunye nempilo yokwetyisa kwaye kunokukhusela kwiintlobo ezithile zomhlaza (,,,).

Ixolo le-orenji likwaqulathe izixa ezilungileyo zepritamin A, folate, riboflavin, thiamine, vitamin B6, kunye calcium ().

Ngapha koko, ityebile kwimixube yezityalo ebizwa ngokuba ziipolyphenol, ezinokunceda ukunqanda nokulawula iimeko ezininzi ezinganyangekiyo, ezinje ngohlobo lweswekile 2, ukutyeba kakhulu, kunye neAlzheimer's ().

Olunye uvavanyo lwetyhubhu yovavanyo lufumanise ukuba umxholo opheleleyo we-polyphenol kunye nomsebenzi kwiipelisi zeorenji wawuphezulu kakhulu kunakwisiqhamo sokwenene (, 9).

Ngokukodwa, amaxolo eorenji ngowona mthombo ulungileyo wee-polyphenols hesperidin kunye ne-polymethoxyflavones (PMFs), zombini ezi zifundelwa iziphumo ezinokubakho ze-anticancer (9, 10,).

Ukongeza, phantse iipesenti ezingama-90 zeoyile eziyimfuneko kwizikhumba zeorenji zenziwe ngelamonene, ikhemikhali eyenzeka ngokwendalo efundelwe iipropathi zayo ezichaseneyo nokudumba kunye nomhlaza, kubandakanya nomhlaza wolusu ().

I-orange peels ityebile kwi-fiber, iivithamini, kunye ne-polyphenols yokulwa nezifo. Zinee-limonene, ikhemikhali enokuzikhusela kumhlaza wolusu.

Iziphene ezinokubakho

Ngaphandle kwezibonelelo zezondlo, ukutya iipelisi zeorenji kuneengxaki ezithile.

Inokuqulatha intsalela yokubulala izitshabalalisi

Amayeza okubulala izitshabalalisi asetyenziswa rhoqo kwiziqhamo zesitrasi ezinje ngeorenji ukunceda ukukhusela ekungubeni kunye nezinambuzane ().

Ngelixa izifundo zifumanise ukuba iziqhamo zangaphakathi zeorenji zinamanqanaba asezantsi kakhulu okanye angabonakaliyo emithi yokubulala izitshabalalisi, iipelisi zinamanani aphezulu kakhulu (14).

Izifundo zidibanisa ukunganyangeki kwizinambuzane ezingapheliyo kwiziphumo zempilo, kubandakanya ukwanda komngcipheko womhlaza kunye nokungasebenzi kwehomoni (,).

Ezi ziphumo zinxulunyaniswa ikakhulu namanqanaba aphezulu okuveza ngaphandle kwexabiso elincinci elifunyenwe kwizikhumba neziqhamo zeziqhamo.

Nangona kunjalo, kusacetyiswa ukuhlamba iiorenji phantsi kwamanzi ashushu ukunciphisa inani leziyobisi ezifakiweyo (14).

Ngaba kunokuba nzima ukwetyisa

Ngenxa yobunzima bayo kunye nomxholo ophezulu wefayibha, iipelisi zeorenji kunokuba nzima ukuba zetyiswe.

Ngenxa yoko, ukuzitya, ngakumbi amaqhekeza amakhulu ngexesha, kunokubangela ukungonwabi esiswini, ezinje ngeekram okanye ukubamba.

Incasa engathandekiyo kunye nokuthungwa

Ngokungafaniyo nesiqhamo sangaphakathi seorenji, ipeel inezinto ezinzima, ezomileyo ekunzima ukuzihlafuna.

Kwakhona kukrakra, abanye abantu abanokukufumanisa kukubeka.

Ngaphandle kwezibonelelo zayo zesondlo, indibaniselwano yencasa ekrakra kunye noburhabaxa obomeleleyo bunokwenza ukuba amaxolo eorenji angathandeki.

Iipeleji ze-orenji zinencasa engathandekiyo, ekrakra kunye nokuthungwa okuqinileyo, ekunokuba nzima ukwetyisa. Ukongeza, zinokuba ne-pesticides kwaye kufuneka zihlanjwe ngaphambi kokutya.

Uyitya njani

Nangona ungaluma ngqo kulusu lweorenji, kungcono ukuba utye izixa ezincinci ngexesha ukukhusela isisu.

Usebenzisa imela okanye i-peeler yemifuno, amaxolo eorenji anganqunyulwa abe yimicu emincinci kwaye yongezwe kwiisaladi okanye kwii-smoothies.

Ukuthatha okumnandi, zinokubanjiswa okanye zisetyenziselwe ukwenza i-orange marmalade.

Ekugqibeleni, i-orange zest yindlela elula yokufaka ixabiso elincinci le-orange peel ngokufaka kwi-yogurt, i-oatmeal, i-muffins, i-salad, okanye i-marinades.

Nangona kunjalo, ukuba uthatha isigqibo sokuzama, khumbula ukuhlamba isiqhamo kuqala.

Iipelisi zeorenji zinokonwabelwa ziluhlaza kwiisaladi kunye nee-smoothies, ziphekwe ukwenza i-orange marmalade, okanye zested ukongeza umbala wombala weorenji kunye nencasa kukutya.

Umgca wezantsi

Ngelixa zihlala zilahlwa, amaxolo eorenji atyebile kwizakhamzimba ezibalulekileyo, ezinje ngefiber, ivithamin C, kunye neepolyphenols.

Okwangoku, zinobukrakra, kunokuba nzima ukwetyisa, kwaye zinokugcina intsalela yesibulali zinambuzane.

Unokuzilungisa uninzi lweengxaki onazo ngokuzihlanza phantsi kwamanzi ashushu kwaye emva koko udibanise amaqhekeza amancinci kwii-smoothies okanye izitya ezinje ngeesaladi.

Nangona kunjalo, unikezwe ukuba unokufumana izibonelelo ezifanayo ukonwabela iintlobo ngeentlobo zeziqhamo kunye nemifuno, ukutya amaxolo eorenji akuyomfuneko.