IziBonelelo zezeMpilo zeeorenji ziHamba ngaphaya kweVitamin C

Umxholo

• Ewe, iiorenji zilayishwe ngevithamini C.
• Ii-orenji ngumthombo olula wefayibha.
• Iiorenji ziqulethe i-folate, isondlo esibalulekileyo kubasetyhini.
• Ii-orenji zinokukunceda ugcwalise inani lakho le-potassium.
• Isiqhamo siqulathe isondlo esikhuthaza impilo entle yamehlo.
• Ezona Ndlela zokuFumana * Zonke * Izibonelelo zezeMpilo kwiiOranges
• Uphengululo lwe

Ukuba igama elithi "orenji" belinokuvela ngexesha lomdlalo weCatch Phrase, kukho ithuba elinzima lokuba umkhondo wokuqala ubungakhwaza kubalingane bakho emva "kweziqhamo ezijikelezileyo" ngu "vitamin C." Kwaye ngelixa lo mgangatho uqinisekileyo, olungele wena wazo zonke iinkaba, i-cara caras, kunye ne-valencias (zonke iintlobo ezahlukeneyo zeeorenji, i-btw) ngokuqinisekileyo ziyakukunika inqaku eliphumeleleyo, ayisiyiyo yodwa inzuzo yezempilo yeeorenji. UKeri Gans, M.S., R.D.N., C.D.N, uthi uKeri Gans, M.S., R.D.N., C.D.N. Ubume Ilungu leBrain Trust. Nantsi kanye le nto ibandakanyiweyo kwesi siqhamo sinebhola ethambileyo, kunye neendlela ezilula zokuyifaka kwisidlo sakho xa ungafuni kutya isilayidi ngqo.

Ewe, iiorenji zilayishwe ngevithamini C.

Uqale wayifunda le nyani kwiklasi yakho yezempilo yesikolo esiphakathi, kodwa kufanelekile ukuyiphinda. Enye yeenzuzo zezempilo ezibaluleke kakhulu zeorenji ngumxholo wabo we-vitamin C, malunga ne-70 milligrams, okanye i-93 yepesenti yesibonelelo sokutya esicetyiswayo, kwisiqhamo esiphakathi, ngokutsho kweSebe lezoLimo lase-United States (USDA). Le antioxidant inamandla inokunceda ukomeleza amajoni omzimba ngokukhuthaza imveliso kunye nokuphucula ukusebenza kweeseli ezimhlophe zegazi, kubandakanya iiseli ezithile ezihlasela iintsholongwane zangaphandle kunye neentsholongwane, kunye nokwanda kwamanqanaba eentsholongwane ezikhoyo ezinceda ukulwa neantigen zangaphandle, ngokophando. Amandla e-antioxidant anceda nokuthintela omnye umonakalo obangelwe ziiradicals ezikhululekileyo, ezenziwa xa uchanabeke kumsi wecuba okanye kwimitha kwaye kungakhokelela ekugugeni kolusu, umhlaza, isifo sentliziyo, kunye nesifo samathambo ngokuhamba kwexesha, kwisizwe sase-US ILayibrari yezoNyango (NLM). (I-BTW, ivithamin C inokwenza imimangaliso kulusu lwakho.)

Ngaphandle kwezibonelelo ze-nitty-gritty zezempilo zeorenji, isiqhamo sevithamini C sinokukwenza uzive * kwaye * ujonge okona kulungileyo. Isondlo sidlala indima ebalulekileyo ekufunxeni i-iron, enceda ekwenzeni iiseli ezibomvu zegazi. Ngaphandle kokufunxa izixa ezaneleyo zentsimbi, kukho ithuba elihle lokuziva udangele kwaye udiniwe, utshilo uGans. Ngaphezu koko, ivithamin C inokukunceda ukuba ufezekise ukukhanya okufunwayo okunempilo ngokunceda umzimba wakho ukuba uvelise i-collagen-iprotheni eyimfuneko ekugcineni ulusu lwakho lugudile, luqinile kwaye lomelele, wongezelela. Njani? Isondlo sinceda ukuzinzisa isakhiwo se-collagen molecule, sivuselele i-molecule ye-RNA, kwaye sixelele i-fibroblast yesikhumba (iiseli kwizicubu zakho ezihambelanayo) ukwenza i-collagen, ngokwe-nqaku Izondlo.

Ii-orenji ngumthombo olula wefayibha.

Ukuba ukwimowudi eyoyikisayo yokuhlasela i-snack, cinga ngokufikelela kwiorenji endaweni yengxowa yeecrackers zeGoldfish. Iorenji ephakathi ine-3 yeegramu zefayibha, ngokwe-USDA, enokukunceda wonwabe, utshilo uGans. "Nokuba iorenji elula njenge dessert kwisidlo inokukunceda ekugcwaliseni ukuze ungalambi emva kweeyure ezimbini," utshilo. Iindaba ezimnandi ngakumbi: Ifayibha inokunceda ukuthoba amanqanaba e-cholesterol kunye nokuthintela ukuqunjelwa, uGans wongeza. Amathumbu akho ngokuqinisekileyo aya kukuthumela inqaku lombulelo kolu khetho lunesondlo.

Iiorenji ziqulethe i-folate, isondlo esibalulekileyo kubasetyhini.

Kuzo zonke izibonelelo zezempilo zeeorenji, le yeyona nto ibaluleke kakhulu kubasetyhini abakhulelweyo okanye abacinga ngokukhulelwa. I-Folate, isondlo esinceda ukwenza i-DNA kunye noncedo kwi-cell division, ibalulekile ekunciphiseni umngcipheko weziphene ze-neural tube (aka malformations of the spine, skull, and brain) ezenzeka kwiiveki ezintathu ukuya kwezine emva kokukhulelwa, ngokutsho amaZiko ezeMpilo kaZwelonke (NIH). Kungenxa yoko le nto usiva i-ob-gyns iphakamisa irejimeni yangaphambi kokubeleka kune-folate. Ekubeni phantse isiqingatha sabo bonke abakhulelweyo e-US abacwangciswanga kwaye iziphene zokukhulelwa zingenzeka ekuqaleni kokukhulelwa, i-NIH incoma ukuba abafazi bafumane i-micrograms ye-400 yezondlo nokuba abazami ukukhulelwa. Ngethamsanqa, iiorenji zinokukunceda ukuba usondele kufutshane nokubetha oko kujolise kuko, ukupakisha ii-micrograms ezingama-29 ngesiqhamo esincinci.

Ii-orenji zinokukunceda ugcwalise inani lakho le-potassium.

Ngelixa iibhanana zaziwa ngokuba yi-potassium superstar kwicandelo lemveliso yevenkile enkulu, iiorenji zinokukunceda uzalise le minerali nayo. Enye i-orenji ephakathi ine-237 milligrams ye-potassium, ngokutsho kwe-USDA, ngelixa enye ikomityi ye-OJ esanda kukhanywa ine-496 milligrams okanye i-11 yepesenti yesibonelelo sokutya esicetyiswayo.Kunye nokunceda izintso kunye nokusebenza kwentliziyo ngokufanelekileyo, le nzuzo yezempilo yeeorenji inokunceda ukunciphisa uxinzelelo lwegazi. Ukutya okuphezulu kwesodiyam kunxulunyaniswa noxinzelelo lwegazi, okuthetha ukuba iimpompo zentliziyo zinegazi elininzi kwaye imithambo incinci kunesiqhelo. Xa usebenzisa i-potassium, imithambo yegazi yakho iyanda kwaye ukhupha isodiyam engaphezulu kumchamo wakho. Le nkqubo inciphisa amandla egazi lakho ngokuchasene nemithambo kwaye iyanciphisa umthamo-kwaye ke ubukhulu-beplasma (ephethe ityuwa, amanzi, kunye nee-enzymes) egazini, ekugqibeleni yehlise uxinzelelo lwegazi, ngokwe-NIH.

Isiqhamo siqulathe isondlo esikhuthaza impilo entle yamehlo.

Isondlo esinika iorenji ukusayina umbala wayo odlamkileyo sinokuyiphucula impilo yamehlo ngokubanzi. Iiorenji ziqulethe i-14.4 micrograms ye-vitamin A ngendlela ye-beta-carotene, i-compound enokuthi idlale indima ekunciphiseni umngcipheko wezifo zamehlo ezinxulumene nobudala ezikhokelela ekulahlekelweni kombono, ngokutsho kwenqaku kwiphephancwadi. Ungenelelo lweklinikhi ekugugeni. I-Vitamin A ikwayinto ebalulekileyo ye-rhodopsin, iprotein ethatha ukukhanya kwi-retina, kwaye ixhasa ukusebenza kwe-cornea, ngokwe-NIH. Yazi nje ukuba awuyi kubona ukuphuculwa kombono wakho ngaphandle kokuba awonelanga kuwo, utshilo uGans. Kuba iiorenji zibonelela ngepesenti ezi-2 kuphela zesibonelelo esinconywayo semihla ngemihla sevithamini A yabasetyhini, qiniseka ukuba ulayishe iitapile, isipinatshi, kunye neekherothi ukubetha eso sabelo.

Ezona Ndlela zokuFumana * Zonke * Izibonelelo zezeMpilo kwiiOranges

Ngelixa uxobula nje iziqhamo kunye nokutya isilayi kuya kukunceda ufumane izibonelelo zezempilo zeeorenji, ayisiyiyo eyona ndlela yokuyila yokufumana le phakheji yezakha mzimba. Endaweni yoko, zama ukongeza izilayi eziorenji kwisaladi ukuze kugqabhuke incasa entsha, uyiqhole kangangemizuzu emihlanu ukuya kweli-10 kwisitya esisecalani esitshisiweyo, okanye uzintywilisele kwitshokholethi emnyama enyibilikisiweyo ukuze ufumane isimuncumuncu, ucebisa uGans.

Ukuba usandula ukufinya okanye ufakele iibhotile, iipesenti ezili-100 zejusi yeorenji esesandleni, faka ezinye kwis smoothie, marinade, okanye ekunxityweni, okuya kongeza ubumnandi ngokwendalo kunye nezibonelelo ezongezelelweyo zempilo, utshilo uGans. UGans uthi: “Kungcono ke, ukumisa incindi yomkhenkce kwiityhubhu zomkhenkce uze uwafake kwiseltzer okanye uwongeze kwivodka kwindawo yokutyela – oko kunokuba mnandi kakhulu,” utshilo uGans.

Uphengululo lwe