Izizathu ezi-7 zokutya iziqhamo ezininzi zeCitrus

Umxholo

• Yintoni iziqhamo zeCitrus?
• 1. Batyebile kwiivithamini kunye neeMveliso zeZityalo
• 2. Bangumthombo olungileyo weFayibha
• 3. Iziqhamo zeCitrus ziphantsi kweekhalori
• 4. Banokucutha ubuNgozi bakho bamatye eZintso
• 5. Banokukunceda ukulwa okanye ukukhusela umhlaza
• 6. Zinezakha-mzimba ezikhulisa impilo yentliziyo
• 7. Bangayikhusela ingqondo yakho
• Icala elisezantsi leziqhamo zeCitrus
• Amanani aphakamileyo anokubangela iiCavities
• Ijusi yeziqhamo ayinampilo njengesiqhamo sonke
• Isiqhamo seediliya sinokusebenzisana namanye amayeza
• Umgca osezantsi

Iziqhamo ezimnandi, ezinemibala eqaqambileyo yesitrasi zizisa ukukhanya kwelanga kwiintsuku zobusika. Kodwa iziqhamo ze-citrus azinancasa kwaye zintle kuphela - zikwalungile kuwe.

Olu didi lweziqhamo lubandakanya iilamuni, iilime, iiorenji kunye negrapefruit, kunye nezinye iintlobo ezininzi kunye nezinye.

Banenqwaba yezibonelelo zezempilo, ukusuka ekomelezeni ukhuseleko ekulweni nomhlaza.

Funda ukuze ufumane izizathu ezi-7 zokutya iziqhamo zesitrasi.

Yintoni iziqhamo zeCitrus?

Iziqhamo zeCitrus zikhula kwimithi eneentyatyambo nakumatyholo. Ziye zaphawulwa ngumtya wesikhumba kunye ne-pith emhlophe efaka amacandelo amnandi.

Bazalelwe e-Australia, New Guinea, New Caledonia kwaye kunokwenzeka ukuba mpuma mpuma Asia (1).

Kule mihla, zilinywa kwiindawo ezinemozulu ezitshisayo kwihlabathi liphela. Iindawo ezinkulu zemveliso zibandakanya iSpain, iBrazil, iTshayina, iUS, iMexico neIndiya (1).

Into enomdla kukuba, phantse isinye kwisithathu seziqhamo zesitrasi zisetyenziselwa ukwenza ijusi (1).

Unokufumana zonke iintlobo zeziqhamo ze-citrus unyaka wonke. Ixesha lokuphakama kweeorenji kunye neziqhamo zeediliya kwiNyakatho yeHlabathi liphakathi kukaDisemba no-Epreli.

Nazi iintlobo ezithandwayo zeziqhamo zesitrasi:

• Iiorenji ezimnandi: IValencia, inkaba, iorenji yegazi, ikara cara
• Iimandarin: Satsuma, clementine, tangor, tangelo
• Imida: Persian, ikalika yesitshixo, kaffir
• I-grapefruit: Mhlophe, iruby ebomvu, okanye oroblanco
• Iilamuni: Eureka, Meyer
• Ezinye iintlobo: ICitron, isudachi, yuzu, pomelos

Funda izizathu ezi-7 zokongeza ezi ziqhamo kwindlela otya ngayo.

1. Batyebile kwiivithamini kunye neeMveliso zeZityalo

Iziqhamo zeCitrus zezona zixhobo zibalaseleyo zevithamini C, isondlo esiqinisa amajoni omzimba kwaye sigcina ulusu lwakho luthambile kwaye lu-elastic (,,,).

Ngapha koko, i-orenji enye nje ephakathi inayo yonke ivithamin C oyifunayo ngosuku (6).

Iziqhamo zeCitrus zikwanazo nezinye iivithamini kunye neeminerali ezifunekayo ukuze umzimba wakho usebenze kakuhle, kubandakanya iivithamini B, i-potassium, i-phosphorus, i-magnesium kunye ne-copper ().

Ukongeza, zizityebi kwimixube yezityalo enezibonelelo ezahlukeneyo zempilo, kubandakanya ne-anti-inflammatory kunye ne-antioxidant.

Ezi khompawundi zibandakanya ngaphezulu kwe-60 iindidi ze-flavonoids, i-carotenoids kunye neeoyile ezifanelekileyo, kwaye banoxanduva lwezinto ezininzi zeziqhamo zeziqhamo zecitrus (,).

Isishwankathelo:

Iziqhamo zeCitrus zinesondlo kakhulu, zinika iivithamini ezininzi, iiminerali kunye nezityalo ezikunceda ukuba uhlale usempilweni.

2. Bangumthombo olungileyo weFayibha

Iziqhamo zeCitrus zingumthombo olungileyo wefayibha. Ikomityi enye yamacandelo eorenji iqulethe iigrama ezine zentsinga (6).

Ukubeka loo mbono, kuyacetyiswa ukuba usebenzise iigram ezili-14 zefayibha kwiikhalori ezili-1 000 ozityayo. Kuqikelelwa ukuba yi-4% kuphela yamadoda kunye ne-13% yabasetyhini e-US abafumana loo mali ().

Ifayibha inezibonelelo ezininzi zempilo, kubandakanya ukuphucula impilo yokugaya ukutya kunye nokunceda ukunciphisa umzimba.

Iiorenji ziphezulu kakhulu kwifayibha enyibilikayo, uhlobo lwefayibha enceda ukuthoba amanqanaba e-cholesterol ().

Xa kuthelekiswa nezinye iziqhamo kunye nemifuno, iziqhamo ze-citrus zahlukile kuba zinomyinge ophezulu wokunyibilika kwifayibha engenakunyibilika ().

Isishwankathelo:

Iziqhamo zeCitrus yimithombo elungileyo yefayibha enyibilikayo, enceda ukuthoba i-cholesterol kunye nokunceda ukwetyisa.

3. Iziqhamo zeCitrus ziphantsi kweekhalori

Ukuba ujonge ikhalori oyityayo, iziqhamo zesitrasi zikhetho olufanelekileyo.

Zisezantsi kwiikhalori, ukanti imixholo yazo yamanzi kunye nefayibha iyanceda ukukugcwalisa.

Nazi iikhalori ezingaphi iintlobo eziphambili zeziqhamo zesitrasi (6, 12, 13, 14, 15):

• I-clementine encinci encinci: 35
• 1 orenji ophakathi: 62
• I-1/2 yepayipi yeziqhamo: 52
• I-1/2 yomdiliya omhlophe: 39
• Ijusi esuka kwi-1 lemon: 12

Ngaphezu koko, uphononongo luka-2015 olwalujonga indlela abantu abatya ngayo kunye nobunzima obungaphaya kweminyaka engama-24 bafumanisa ukuba ukutya iziqhamo zesitrasi kunxulunyaniswa nokwehla kobunzima ().Isishwankathelo:

Iziqhamo zeCitrus ziphantsi kweekhalori, zibenza ukhetho oluhle kubantu abafuna ukunciphisa okanye ukugcina ubunzima babo.

4. Banokucutha ubuNgozi bakho bamatye eZintso

Amatye ezintso ziikristale zamaminerali ezibuhlungu.

Banokwenza xa umchamo wakho ugxile kakhulu okanye xa unexabiso elingaphezulu kwesiqhelo kumaminerali enza ilitye kumchamo wakho.

Olunye uhlobo lwamatye ezintso lubangelwa ngamanqanaba asezantsi e-citrate kumchamo.

Iziqhamo kunye nemifuno, ngakumbi iziqhamo ze-citrus, zinokunyusa amanqanaba e-citrate kumchamo wakho, ukunciphisa umngcipheko wamatye ezintso ().

Ukusela iijusi zesitrasi kunye nokutya ezi ziqhamo kunokunika enye indlela yendalo kwizongezo zepotassium citrate.

Ngokwedatha yokutya kwaseMelika kule minyaka ingama-40 idlulileyo, amatye kwizintso aqheleke kakhulu kubantu abatya iziqhamo zesitrasi ezimbalwa ().

Isishwankathelo:

Ukutya iziqhamo ze-citrus kunokunceda ukunciphisa umngcipheko wamatye kwizintso kwabanye abantu ngokunyusa amanqanaba e-citrate kumchamo.

5. Banokukunceda ukulwa okanye ukukhusela umhlaza

Izifundo ezininzi zidibanise iziqhamo ze-citrus kumngcipheko omncinci wee-cancer ezithile (1).

Kwisifundo esinye, abantu abatya iidiliya enye okanye basela enye yejusi yeziqhamo mihla le babenomngcipheko ophantsi womhlaza wemiphunga ().

Olunye uphononongo lucebise ukuba iziqhamo ze-citrus zinokukhusela ngokuchasene nokuqunjelwa, isisu, ibele kunye nomhlaza wepancreatic (,,,).

Ezi ziqhamo zinemixube emininzi yezityalo, kubandakanya i-flavonoids, ezinokunceda ukukhusela umhlaza ().

Ezinye zezi flavonoids zisebenza njenge-antioxidants kwaye zinokuthintela ukubonakaliswa kohlobo oluthile olunoxanduva lwezifo ezithile ezonyukayo, kubandakanya umhlaza ().

Iziqhamo zeCitrus zisenokunceda ekulweni umhlaza ngokucinezela umhlaza, ukuthintela ukwakheka komhlaza kunye nokwenza iicarcinogens zingasebenzi ().

Isishwankathelo:

Iziqhamo zeCitrus zifundwe ngokubanzi ngeziphumo zazo zokukhusela kwiintlobo ezahlukeneyo zomhlaza.

6. Zinezakha-mzimba ezikhulisa impilo yentliziyo

Ukutya iziqhamo ze-citrus kunokuba kuhle entliziyweni yakho.

Ngapha koko, uphononongo lwaseJapan lufumanise ukuba abantu abatya izixa eziphezulu zeziqhamo banamazinga asezantsi esifo sentliziyo kunye ne-stroke ().

Ngaphaya koko, uphononongo lwango-2017 lubonisa ukuba iziqhamo zeediliya zinxulunyaniswa nokwehla koxinzelelo lwegazi lwe-systolic ().

Iikhompawundi ezininzi kwiziqhamo zesitrasi zinokuphucula iimpawu zentliziyo.

Umzekelo, i-fiber yazo enyibilikayo kunye ne-flavonoids inokuphucula amanqanaba e-cholesterol ngokunyusa i-cholesterol ye-HDL "elungileyo" kunye nokunciphisa "i-cholesterol" ye-LDL kunye ne-triglycerides ().

Kwaye uninzi lwee-flavonoids kwiziqhamo ze-citrus, kubandakanya enye ebizwa ngokuba yi-naringin, zinee-antioxidants ezomeleleyo ezixhamlisa intliziyo ngeendlela ezininzi ().

Isishwankathelo:

Uninzi lweekhompawundi kwiziqhamo zesitrasi zinokunceda impilo yentliziyo ngokuphucula amanqanaba e-cholesterol kunye nokunciphisa uxinzelelo lwegazi.

7. Bangayikhusela ingqondo yakho

I-flavonoids kwiziqhamo ze-citrus inokunceda ekukhuseleni izifo ze-neurodeergenerative, ezinje nge-Alzheimer's kunye neParkinson's, ezibangelwa kukonakala kweeseli kwinkqubo yemithambo-luvo.

Ngokwengxenye, ezi zifo zibangelwa kukudumba.

I-Flavonoids ezifumaneka kwiziqhamo ze-citrus zinamandla okulwa nokuvuvukala ekucingelwa ukuba anokunceda ekukhuseleni uthotho lweziganeko ezibangela ukuba inkqubo yeemvakalelo iwele (,).

Iindidi ezithile ze-flavonoids, kubandakanya i-hesperidin kunye ne-apigenin, zibonisiwe ukukhusela iiseli zengqondo kunye nokuphucula ukusebenza kwengqondo kwiimpuku nakwizifundo zetyhubhu yovavanyo ().

Izifundo ezininzi kubantu abadala zibonakalisile ukuba iijusi ze-citrus zinokunyusa ukusebenza kwengqondo (,,).

Isishwankathelo:

Iziqhamo zeCitrus kunye neencindi zazo zinokunceda ukukhulisa ukusebenza kwengqondo kunye nokukhusela ingqondo kwiingxaki ze-neurodegenerative.

Icala elisezantsi leziqhamo zeCitrus

Ngelixa umfanekiso opheleleyo we-citrus umhle kakhulu, kukho izinto ezimbalwa ezisezantsi ezinokubakho.

Amanani aphakamileyo anokubangela iiCavities

Ukutya iziqhamo ezininzi ze-citrus okanye iijusi kunokunyusa umngcipheko wemingxunya. Kungenxa yokuba iasidi kwiziqhamo zesitrasi ikonakalisa i-enamel yamazinyo (,).

Lo ngumngcipheko othile xa usela amanzi emon imini yonke, uhlamba amazinyo akho kwiasidi.

Into enomdla kukuba, ezinye iikhompawundi kwiitrus peels zinokulwa neebhaktheriya ezibangela imingxunya yamazinyo, nangona uphando oluninzi luyafuneka ukubona ukuba ingasetyenziswa njani le ngcaciso ().

Ijusi yeziqhamo ayinampilo njengesiqhamo sonke

Ngelixa i-orenji kunye neejusi zeediliya zinevithamini C eninzi kunye nezinye izakhamzimba ezihlala zifumaneka kwiziqhamo ze-citrus, azikho sempilweni.

Kungenxa yokuba ukunikezelwa kwejusi kuzisa iswekile eninzi kunye nendlela enefayibha encinci kunesiqhamo sonke (6, 35).

Kukho izizathu ezimbalwa zokuba yingxaki leyo.

Okokuqala, iswekile engakumbi ngokukhonza iguqulela kwiikhalori ezingaphezulu. Ukusela ijusi yeziqhamo kunye nezinye iziselo ezinekhalori ephezulu kunokubangela ukuba utyebe ().

Okwesibini, xa umzimba wakho uthatha isixa esikhulu se-fructose (uhlobo lweswekile kwincindi yeziqhamo), uyangena ngokukhawuleza kwigazi lakho kwaye uhanjiswe kwisibindi sakho ().

Ukuba isibindi sakho sifumana i-fructose engaphezulu kunokuba inokusingatha, ijika enye ye-fructose eyongezelelweyo ibe ngamanqatha. Ixesha elingaphezulu, loo mafutha anokufaka isifo sesibindi ().

Ukufumana i-fructose kwiziqhamo ezipheleleyo akuyongxaki, ngenxa yokuba ufumana isixa esincinci ngexesha. Ngapha koko, ifayibha efumaneka kwiziqhamo ibhuqa i-fructose, ibangele ukuba ifakwe kancinci kwigazi lakho.

Isiqhamo seediliya sinokusebenzisana namanye amayeza

Ukutya igrapefruit okanye ukusela ijusi yegrapefruit kunokuba yingxaki ukuba uthatha amayeza athile.

Kukho i-enzyme emathunjini akho anciphisa ukufunxwa kwamayeza athile. IFuranocoumarin, ikhemikhali ekwidiliya, ibopha kule enzyme kwaye iyigcina ingasebenzi kakuhle.

Ngenxa yoko, umzimba wakho uthatha amayeza amaninzi kunokuba kufanelekile ().

IFuranocoumarin ikwafumaneka kwii-tangelos naseSeville orenji (uhlobo olusetyenziselwa i-marmalade).

Kukho amayeza aliqela amayeza kunye nalawo e-e-e-e-ethengiswayo achatshazelwa sisiqhamo somdiliya, kubandakanya ():

• Eminye imimiselo, ye-cholesterol ephezulu, kubandakanya iLipitor kunye neZocor
• Ezinye iibhlokhi ze-calcium blocker, zoxinzelelo lwegazi oluphezulu, kubandakanya iPlendil kunye neProcardia
• I-cyclosporine, ichiza elikhuselayo
• Ezinye zeBenzodiazepines, kubandakanya iValium, iHalcion kunye neVersed
• Amanye amayeza, kubandakanya iAllegra, iZoloft kunye neBuspar

Isishwankathelo:

Ngelixa iziqhamo zesitrasi zihlala zisempilweni, zinokuba neziphene. I-asidi yabo inokulonakalisa i-enamel yamazinyo kwaye iidiliya ziyakwazi ukusebenzisana namanye amayeza.

Umgca osezantsi

Zininzi izizathu zokutya iziqhamo zesitrasi.

Zinesondlo kwaye zinemixube yezityalo ezinokuzikhusela kwizifo ezahlukeneyo, kubandakanya umhlaza, isifo sentliziyo, ukungasebenzi kwengqondo kunye namatye ezintso.

Kodwa jolise ukutya iziqhamo ezipheleleyo, kunokuba ijusi eninzi yeziqhamo, njengoko umxholo wayo weswekile ungakhokelela kwiingxaki.

Ngokubanzi, iziqhamo ze-citrus ziphilile, ziphantsi kweekhalori kwaye kulula ukuzitya. Uninzi lwabantu lunokuxhamla ngokongeza ii-citrus ezingakumbi kukutya kwabo.