Imigca: Isiqhamo seCitrus kunye neziBonelelo eziMandla

Umxholo

• Iinyani zesondlo ngekalika
• Izibonelelo zempilo zeelime
• Umthombo olungileyo wee-antioxidants
• Ngamana kunokunyusa ukhuseleko
• Ngaba ukukhuthaza ulusu esempilweni
• Ngamana unganciphisa umngcipheko wesifo sentliziyo
• Ngamana unokuthintela amatye ezintso
• Yandisa ukufakwa kwesinyithi
• Ngamana ungawunciphisa umngcipheko womhlaza othile
• Usebenzisa njani ii-limes
• Iziphumo ebezingalindelekanga ezinokubakho
• Umgca wezantsi

Ikalika zimuncu, zirhangqile kwaye zineziqhamo eziqaqambileyo eziluhlaza.

Zizindlu zamandla ezondlo-eziphezulu kwi-vitamin C, i-antioxidants, kunye nezinye izondlo.

Zininzi iintlobo zeekalika njengekalika yekalika (Icitrus aurantifolia), Ikalika yasePersi (Icitrus latifolia), ikalika yentlango (Icitrus glauca) kunye nekaffir lime (ICitrus hystrix).

Nganye kwezi ntlobo ineempawu ezizodwa. Umzekelo, ikalika engundoqo incinci, ineasidi eninzi, kwaye inencasa ngakumbi kunohlobo oluqhelekileyo lwasePersi.

E-United States, ii-limes zase-Persian zezona ntlobo zixhaphakileyo.

Ngenxa yokuba iilamuni zilayishwe zizakha-mzimba, zinokunceda ukukonyusa ukungakhuseleki, zinciphise imeko yesifo sentliziyo, kuthintele amatye ezintso, kuncede ukufunxeka kwentsimbi, kunye nokukhuthaza ulusu olusempilweni.

Eli nqaku libonelela ngesishwankathelo seenzuzo zezondlo, kunye nokusetyenziswa kwazo kunye neziphumo ebezingalindelekanga ezinokubakho.

Iinyani zesondlo ngekalika

Nangona zincinci, ii-limes zilayishwe ngezakha mzimba-ngakumbi ivithamin C.

Inye iphela, ikalika ephakathi (67 gram) ibonelela ():

• Iikhalori: 20
• IiCarbs: 7 iigrem
• Iprotheni: 0.5 grams
• Amafutha: 0.1 iigrem
• Ifayibha: 1.9 iigram
• Vitamin C: I-22% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Intsimbi: 2% yeRDI
• Ikhalsiyam: 2 %% ye-RDI
• Vitamin B6: 2% yeRDI
• Thiamine: 2% yeRDI
• Potassium: 1% ye-RDI

IiLimes ziqulathe isixa esincinci se-riboflavin, i-niacin, i-folate, i-phosphorus kunye ne-magnesium.

Imilinganiselo iphezulu ku-vitamin C, ikunika ngaphezulu kwe-20% yeemfuno zakho zemihla ngemihla. Zinezinto ezincinci zentsimbi, calcium, ivithamin B6, thiamine, potassium, kunye nokuninzi.

Izibonelelo zempilo zeelime

Ukutya iziqhamo zelime okanye ukusela incindi yekalika kunika izibonelelo ezahlukeneyo zempilo.

Umthombo olungileyo wee-antioxidants

Antioxidants zibalulekile iikhompawundi ezikhusela iiseli zakho kwiimolekyuli ezibizwa ngokuba ziiradical radicals. Ngexabiso eliphezulu, ii-radicals zasimahla zinokonakalisa iiseli zakho, kwaye lo monakalo unxulunyaniswe neemeko ezingapheliyo njengesifo sentliziyo, isifo seswekile, kunye neentlobo ezininzi zomhlaza ().

IiLimes ziphezulu kwimixube esebenzayo esebenza njengee-antioxidants emzimbeni wakho, kubandakanya i-flavonoids, i-limonoids, i-kaempferol, i-quercetin, kunye ne-ascorbic acid (,).

Ngamana kunokunyusa ukhuseleko

Imilinganiselo iphezulu ku-vitamin C, isondlo esinokukunceda ukomeleza amajoni akho omzimba.

Kwisifundo se-tube-test, ivithamin C incedisile ekwandiseni imveliso yeeseli ezimhlophe zegazi, ezinceda ukukhusela umzimba wakho kuthintelo nakwizifo ().

Kwizifundo zabantu, ukuthatha ivithamin C kuncede ukunciphisa ixesha kunye nobunzima bemikhuhlane ().

Kwakhona, ivithamin C inokunceda amanxeba ukuba aphile ngokukhawuleza ngokunciphisa ukudumba kunye nokukhuthaza imveliso ye-collagen. I-Collagen yiprotheyini ebalulekileyo encedisa ekulungisweni kwenxeba (,).

Ngaphandle kwevithamini C, iilime zikwangumthombo omkhulu wee-antioxidants, ezinceda ukomeleza amajoni akho omzimba ngokukhusela iiseli kumonakalo omkhulu wasimahla ().

Ngaba ukukhuthaza ulusu esempilweni

Imida ineepropathi ezininzi ezinokukhuthaza ulusu olusempilweni.

Okokuqala, ziphezulu kwi-vitamin C, eziyimfuneko ukwenza i-collagen, iprotheni egcina ulusu lwakho luqinile kwaye lomelele. Ikalika ephakathi (67 gram) ibonelela ngaphezulu kwama-20% e-RDI kwesi sondlo (,).

Umzekelo, olunye uphononongo ngaphezulu kwabasetyhini abangama-4,000 bafumanisa ukuba abo batya i-vitamin C eninzi babenomngcipheko ophantsi wemibimbi kunye nolusu olomileyo njengoko babebadala ().

Okwesibini, ii-limes ziphezulu kwii-antioxidants, ezinokunceda ekulweni utshintsho olunxulumene nolusu.

Uxinzelelo lwe-oxidative yimeko ebangelwa kukungalingani phakathi kwee-radicals zasimahla kunye nee-antioxidants emzimbeni wakho. Ingakhokelela kwiimpawu zokuguga ngaphambi kwexesha.

Isifundo sempuku sifumanise ukuba ukusela isiselo se-citrus kuchaphazele ngokuqinisekileyo ezinye zeempawu ngokunciphisa imibimbi kunye nokwandisa imveliso ye-collagen, umzekelo ().

Ngamana unganciphisa umngcipheko wesifo sentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela ().

Uphando lubonisa ukuba iilamuni zinokunciphisa umngcipheko wesifo sentliziyo.

Ukuqala, ii-limes ziphezulu ku-vitamin C, ezinokunceda ukunciphisa uxinzelelo lwegazi oluphezulu, umngcipheko omkhulu wesifo sentliziyo ().

Kwakhona, ivithamin C inokukhusela isifo se-atherosclerosis -isifo apho i-plaque yakha khona kwimithambo yakho, isenza sibe mxinwa kakhulu ().

Isifundo ngezilwanyana sifumanise ukuba ukondla imivundla ikalika zekalika kunye nejusi kuncede kunciphise ukuqhubela phambili kwe-atherosclerosis ().

Ngamana unokuthintela amatye ezintso

Amatye ezintso ziikristale ezincinci zamaminerali ezihlala zibuhlungu ukudlula.

Banokwenza ngaphakathi kwizintso zakho xa umchamo wakho ugxile kakhulu okanye xa unamanqanaba aphezulu okwenza iiminerali ezinje ngecalcium, kumchamo wakho ().

Iziqhamo zeCitrus ezinjengeelime ziphezulu kwi-citric acid, ezinokuthintela amatye kwizintso ngokunyusa amanqanaba e-citrate kunye nokubopha amaminerali enza amatye kumchamo ().

Olunye uphononongo lufumanise ukuba abantu abatya iziqhamo zesitrasi abanomngcipheko ophantsi kakhulu wamatye ezintso ().

Yandisa ukufakwa kwesinyithi

Intsimbi sisinongo esifunekayo sokwenza iiseli ezibomvu zegazi kunye nokuhambisa ioksijini ejikeleze umzimba wakho.

Amanqanaba esinyithi egazi asezantsi kunokubangela ukusilela kwe-anemia. Iimpawu zokunqongophala kwe-anemia yentsimbi kubandakanya ukudinwa, ukukhathazeka ngokuphefumla ngexesha lokuzilolonga, ukubala, kunye nolusu olomileyo neenwele ().

Abantu abatya i-vegan okanye abatya imifuno basemngciphekweni omkhulu wokunqongophala kwe-anemia, njengoko iimveliso ezisekwe kwizityalo zinohlobo lwesinyithi olungafakwanga kakuhle njengentsimbi yenyama kunye nezinye iimveliso zezilwanyana ().

Ukutya okuphezulu kwi-vitamin C, njenge-lime, kunokunceda ukukhusela i-anemia yokunqongophala kwe-iron ngokuphucula ukufunxwa kwentsimbi kukutya okusekwe kwizityalo.

Umzekelo, olunye uphononongo kubantu abalandela ukutya kwemifuno bafumanisa ukuba ukusela iglasi yelemonade (i-8.5 ii-ounces okanye i-250 ml) ecaleni kwesidlo esisekwe kwizityalo kunyuse ukufunxwa kwentsimbi ukuya kuthi ga kwi-70% ().

Ngamana ungawunciphisa umngcipheko womhlaza othile

Umhlaza sisifo esibonakaliswa kukukhula okungalunganga kweseli.

Iziqhamo zeCitrus zinemixube edityaniswe nomngcipheko osezantsi womhlaza othile ().

Ngokukodwa, i-flavonoids-esebenza njenge-antioxidants-inokunceda ekuyekiseni intetho yemfuza ekhuthaza ukuqhubela phambili komhlaza ().

Ngaphezulu, uvavanyo lweetyhubhu zovavanyo lubonisa ukuba iziqhamo zesitrasi zinokucinezela ukukhula okanye ukusasazeka kwekolon, umqala, injeke, isifuba, umongo wethambo, ii-lymphomas, kunye nezinye iiseli zomhlaza (,,,).

IiLime zinokunceda ukuphucula amajoni omzimba, zinciphise umngcipheko wesifo sentliziyo, zithintele amatye ezintso, zincede ukufunxwa kwentsimbi, zikhuthaze ulusu olusempilweni, kwaye zinciphise umngcipheko wakho womhlaza othile.

Usebenzisa njani ii-limes

Kukho iindlela ezingapheliyo zokusebenzisa ii-limes ngaphakathi nangaphandle kwekhitshi lakho.

Baxabisiwe ngenxa yejusi yabo kunye nevumba leentyatyambo ze-zest yabo - sesinye sezizathu zokuba zithathwa njengezinto eziphambili eSoutheast Asia naseMexico cuisine.

Kwezinye iindawo zehlabathi-njenge-India-ii-limes zihlala zikhethwe ukwandisa ubomi beshelfufu kwaye zongezwe kwiitya zokunyusa incasa.

I-lime zest kunye nejusi zizithako eziqhelekileyo kwiidessert kunye nezinto ezibhakiweyo, ezinje ngekey Key pie, cookies kunye ne-ayisikrimu.

Esi siqhamo se-citrus singasetyenziselwa kwizitya ezinencasa kunye nokongeza incasa kuzo zombini iziselo ezinxilisayo kunye nezingaselotywala.

Ngaphandle kwekhitshi lakho, ii-limes zisetyenziswa njengearhente yokucoca yendalo kunye nokuthambisa ivumba. Olunye uphononongo lubonisa ukuba baneempawu ze-antimicrobial (,).

Ijusi yelime ingadityaniswa neviniga kunye namanzi kwaye isetyenziswe njengendawo yokutshiza kumphezulu wokukhetha ukucoca okungekho yityhefu.

Imida iyafumaneka kwiivenkile ezithengisa ukutya - ihlala ifumaneka ecaleni kweelamuni kunye nezinye iziqhamo zesitrasi. Khetha iziqhamo zesitrasi eziva zinobunzima kubungakanani bazo, ziqaqambile ngombala, kwaye zinombala omncinci.

Kukho iindlela ezingapheliyo zokusebenzisa ii-limes ngaphakathi nangaphandle kwekhitshi lakho. Bongeza i-flavour kunye ne-zest kwizidlo zakho kwaye zinokusetyenziswa njengearhente yokucoca yendalo.

Iziphumo ebezingalindelekanga ezinokubakho

Imilinganiselo ngokubanzi ikhuselekile ukuba ungayitya ngaphandle kweziphumo ebezingalindelekanga.

Nangona kunjalo, ukuba ngaba uxabisa ezinye iziqhamo ze-citrus, thintela ii-limes njengoko zinokubangela ukutya komzimba, njengokudumba, urticaria, kunye nobunzima bokuphefumla. Ukuba oku kuyenzeka, funa uncedo lwezonyango ngokukhawuleza.

Ukongeza, abanye abantu banokufumana i-acid reflux ekutyeni iilime okanye ukusela ijusi ngenxa yeasidi yayo. Ezinye iimpawu zokugaya ukutya zinokubandakanya ukutsha kwentliziyo, isicaphucaphu, ukugabha, kunye nobunzima bokuginya.

IiLimes zine-asidi kakhulu kwaye ziyonwatyiswa kakhulu ngokumodareyitha. Ukutya ii-lime ezininzi kunokunyusa umngcipheko weemingxunya, njengoko iasidi kwiilime- kunye nezinye iziqhamo zesitrasi- zinokonakalisa izinyo ().

Ukukhusela amazinyo akho, qiniseka ukuba uhlamba umlomo ngamanzi acocekileyo emva kokutya ii-limes okanye usele incindi.

Ngamanye amaxesha, ukusebenzisa ii-limes ngokuthe ngqo kulusu lwakho kunokuyenza ibonakale ngakumbi kwimitha yelanga ye-UV kwaye ibangele ukudumba. Oku kwaziwa njenge phytophotodermatitis (,).

Imida ikhuselekile ukuba ingatyiwa, iselwe, kwaye ichukumiswe, kodwa abanye abantu banokuphendula gwenxa xa beyitya okanye beyifaka eluswini.

Umgca wezantsi

Amanqwanqwa aphezulu kwi-vitamin C kunye ne-antioxidants-zombini ezinokubonelela ngezibonelelo zezempilo.

Ukutya ii-limes okanye ukusela ijusi kunokuphucula ukungakhuseleki, kunciphise imeko yesifo sentliziyo, kuthintele amatye ezintso, kuncede ukufunxeka kwentsimbi, kunye nokukhuthaza ulusu olusempilweni.

Gwema i-lime ukuba ungadibani neziqhamo ze-citrus, nangona kunjalo, kubantu abaninzi, ezi ziqhamo ze-citrus ziyimpilo kwaye zidibanisa ngokutya okunokulinganisela-ke zama ukufaka ii-limes kwiindlela zakho zokupheka ukuze uvune izibonelelo zabo zempilo.