Yintoni iziqhamo ze-Ugli? Yonke into ekufuneka uyazi

Umxholo

• Yintoni isiqhamo esibi?
• Isondlo
• Izibonelelo
• Ucebile kwiivithamini kunye neemaminerali
• Ngamana unokukunceda ukunciphisa umzimba
• Antioxidant kunye ne-anti-inflammatory
• Ukuhla
• Uyitya njani
• Umgca wezantsi

Isiqhamo se-Ugli, esikwabizwa ngokuba yiJamaican tangelo okanye isiqhamo se-uniq, ngumnqamlezo phakathi kweorenji kunye nediliya.

Ifumana ukuthandwa ngobunewunewu bayo kunye nobumnandi, incasa yesitrasi. Abantu bayayithanda kuba kulula ukuyixobula.

Eli nqaku liphonononga yonke into oyifunayo malunga neziqhamo ze-ugli, kubandakanya umxholo wayo wezondlo, izibonelelo, ukwehla, kunye nendlela yokuyitya.

Yintoni isiqhamo esibi?

Isiqhamo se-Ugli ngumnqamlezo phakathi kwe-mandarin orange kunye ne-grapefruit. Yaziwa ngokubanzi njenge-tangelo, kwaye eli nqaku lisebenzisa omabini la magama ngokutshintshanayo.

"UGLI" ligama lophawu oludlala kwigama elithi "kubi," njengoko isiqhamo singajongi sithandeka ngokukodwa. Nangona kunjalo, igama elithi "ugli fruit" liye laba lelinye lawona magama aqhelekileyo esiqhamo.

Esi siqhamo simile okwe teardrop sikhulu kune grapefruit kwaye sinesikhumba esityebileyo, esirhabaxa, esiluhlaza-tyheli nesicwebezela lula. Inyama yayo iorenji kwaye-njengezinye iziqhamo ze-citrus-ezahlulwe zangamacandelo ngento emhlophe, efana nomnatha ebizwa ngokuba yi-pith.

Isiqhamo se-Ugli sinamanzi, kwaye incasa yaso ihlala ichazwa njengeswiti kunye ne-tangy enamanqaku amancinci okukrakra.

Isiqhamo se-Ugli ngumnqamlezo phakathi kweorenji kunye nediliya. Iswiti kwaye iphithizela ngenyama yeorenji kunye nesikhumba esityebileyo, esirhabaxa.

Isondlo

Iziqhamo ze-Ugli ziphantsi kweekhalori kodwa ngumthombo omkhulu wezakhamzimba. Isiqingatha sesiqhamo esinye esibi (malunga ne-100 yeegram) sibonelela ():

• Iikhalori: 47
• Amafutha: 0 iigramu
• Iprotheni: 1 gram
• IiCarbs: Iigrama ezili-12
• Ifayibha: 2 iigrem
• Vitamin C: Iipesenti ezingama-90 zeXabiso lemihla ngemihla (DV)
• Umntu: I-8% ye-DV
• Ikhalsiyam: I-4% ye-DV
• Potassium: I-4% ye-DV

Njengoko ubona, iziqhamo ze-ugli zibonelela kuphela ngeekhalori ezingama-47 kwigramu nganye eyi-100. Uninzi lweekhalori zivela kwiikhabho ngohlobo lweswekile yendalo. Ukongeza, kwa le nkonzo inye iqulethe phantse usuku lonke ivithamin C ().

UVitamin C udlala indima ebalulekileyo kwimpilo yakho, kodwa ibaluleke kakhulu kwindima yayo njenge-antioxidant kunye ne-immune-system booster (,).

Iziqhamo ze-Ugli zikwanazo nezinye iivithamini kunye neeminerals, kunye nezixhobo zezityalo ezaziwa njengeephenol, ezinezibonelelo ezininzi zempilo ().

Isiqingatha sesiqhamo se-ugli (malunga ne-100 gram) sinee-calories ezingama-47, ubukhulu becala ezivela kwiswekile yendalo. Iqulethe phantse usuku lonke i-vitamin C, kunye nezinye iivithamini kunye neeminerals.

Izibonelelo

Iziqhamo ze-Ugli zinezibonelelo ezininzi zempilo.

Njengelungu losapho lwesitrasi, ityebile kwiivithamini, iiminerali, kunye nemixube yezityalo ekucingelwa ukuba ineziphumo eziluncedo kwimpilo yakho.

Ucebile kwiivithamini kunye neemaminerali

Isiqingatha esinye sesiqhamo esibi (malunga ne-100 gram) siqulathe phantse i-vitamin C yosuku, kunye nezinye iivithamini kunye neeminerals.

I-Vitamin C, ekwabizwa ngokuba yi-ascorbic acid, ine-antioxidant enamandla. Inokukunceda ukuthintela umonakalo obangelwe ngamanqanaba aphezulu e-radicals yasimahla, enokuthi ikhokelele kwizifo ezingapheliyo, ezinje ngohlobo lweswekile 2, isifo sentliziyo, okanye umhlaza (,).

Le vithamini ikwadlala indima ebalulekileyo ekunyangeni inxeba kunye nasekuphuhliseni i-collagen, iprotein emzimbeni wakho eyinxalenye ephambili yolusu, umsipha, kunye nezicwili ezinxibelelanayo ().

Ngaphezu koko, iziqhamo ze-ugli ziqukethe i-folate, i-calcium, kunye ne-potassium - izondlo ezibalulekileyo ezidlala indima ebalulekileyo kwimetabolism, ukulawula imisipha, kunye nempilo yethambo kunye nentliziyo (,,).

Ngamana unokukunceda ukunciphisa umzimba

Iziqhamo ze-Ugli ziphantsi kakhulu kwiikhalori, nesiqingatha sesinye seziqhamo (malunga ne-100 yeegram) esinee-calories ezingama-47 kuphela.

Oku kwenza iziqhamo ze-ugli ibe kukutya okuncomekayo kwekhalori esezantsi kwabo bazama ukunciphisa umzimba. Inokukunceda ukuba usebenzise iikhalori ezimbalwa kunokuba utshise, ekuphela kwendlela eqinisekisiweyo yokunciphisa umzimba (,).

Ukutya iziqhamo zizonke, ezinje ngeziqhamo ze-ugli okanye ezinye iziqhamo ze-citrus, kukwayanyaniswa nomngcipheko wokunciphisa ukutyeba kakhulu okanye ukutyeba kakhulu).

Olunye uphononongo kubantu abangaphezulu kwe-1,000 bafumanise ukuba abo batya ukutya okuninzi kweziqhamo kunye nemifuno kunokwenzeka ukuba baphumelele ekulahlekeni kobunzima kunye nokugcinwa kwesisindo, xa kuthelekiswa nabo batya ii-servings ezimbalwa).

Ngapha koko, iziqhamo ze-ugli ziqulathe ifayibha, ezinokukunceda uzive ugcwele ixesha elide ().

Antioxidant kunye ne-anti-inflammatory

Iziqhamo ze-Ugli zigcwele iikhompawundi ezibizwa ngokuba zii-flavonoids, ezinee-antioxidant kunye nepropathi ezichasayo (,).

Enye i-tangelo flavonoid ebizwa ngokuba yi-naringenin icingelwa ukuba ine-antioxidant enamandla. Kwisifundo esinye kwiimpuku, kunciphise ukonakala kwesibindi okubangelwa zii-radicals zasimahla ().

INaringenin ikwanazo neziphumo ezinamandla zokuchasana nokudumba kwaye inokunceda ukunciphisa amanqanaba okuphawula okuvuvukala njenge-interleukin-6 (IL-6) egazini lakho ().

Oku kubalulekile, njengoko ukudumba okungapheliyo kunxulunyaniswe neemeko ezininzi, kubandakanya uhlobo lweswekile 2 kunye nesifo sentliziyo (,,).

Nangona kunjalo, uninzi lolu phando lwenziwe kwiityhubhu zovavanyo nakwizilwanyana. Olunye uphando ebantwini luyafuneka ngaphambi kokuba izigqibo eziqinisekileyo zinokutsalwa malunga ne-antioxidant kunye ne-anti-inflammatory enokubakho yesiqhamo se-ugli.

Iziqhamo ze-Ugli ziphantsi kweekhalori kwaye ziqulathe ifayibha kunye neendidi zeevithamini kunye neeminerals. Ikwaqhayisa ngee-antioxidants ezinamandla ezichasayo.

Ukuhla

Iziqhamo zeediliya zinezinto ezinamandla ezibizwa ngokuba ziifuranocoumarins, ezinokuphazamisa amayeza aliqela ().

Yiyo loo nto abantu kumayeza athile, kubandakanya nentliziyo kunye noxinzelelo, kufuneka baphephe iidiliya kunye nejusi yeziqhamo.

Ngenxa yokuba iziqhamo ze-ugli ngumnqamlezo phakathi kweediliya kunye neorenji, kukho inkxalabo yokuba iqulethe ii-furanocoumarins ngokunjalo.

Nangona kunjalo, uphawu lwe-UGLI lubanga ukuba iziqhamo zazo azinazo ii-furanocoumarins kwaye ke zikhuselekile kubantu abakula mayeza.

Ukongeza, olunye uphononongo lweentlobo ezahlukeneyo ze-tangelos ezili-13 zatyhila ukuba lunye kuphela uhlobo oluneefanocoumarins. Ngaphaya koko, isixa sasisezantsi ngokwaneleyo ukuba singazukusebenzisana namayeza (22).

Nangona kunjalo, ukuba unenkxalabo malunga nokunxibelelana kweziyobisi, kuya kufuneka uthethe nomboneleli wakho wezempilo ngaphambi kokuba utye iziqhamo ezibi.

Ngokungafaniyo neziqhamo zeediliya, ii-tangelos ezininzi azinazo i-furanocoumarins, ke zinokugqitywa ngabantu abathatha amayeza anokusebenzisana nezi zinto zinamandla. Ukuba unenkxalabo, qhagamshelana nomboneleli wakho wezempilo.

Uyitya njani

Iziqhamo ze-Ugli kulula ukuzitya.

Inokuhluzwa ngokufanayo nezinye iziqhamo zesitrasi, ezinje ngeorenji. Ngapha koko, ngenxa yokuba ulusu lwayo lutyebile kwaye luqhotyoshelwe ngokukhululekileyo, kunokuba lula ukuluxobuka kunolusu lweziqhamo zesitrasi.

Emva kokuba i-peel isuswe, ungahlula iziqhamo ze-ugli zibe ngamacandelo-njengokuba uzahlula i-orange. Nangona isiqhamo sineembewu ezimbalwa kuneeorenji kunye neediliya, khumbula ukuzisusa ngaphambi kokuba uzitye.

Ukuba ukhetha, ungasicoca isiqhamo se-ugli esingacocwanga kwisiqingatha kwaye usitye ngecephe, ngokufanayo nendlela onokuyitya ngayo i-grapefruit.

Isiqhamo se-Ugli sinokuzonwabisa ngokwaso njenge-snack okanye i-dessert. Ngenye indlela, ungayisebenzisa njengesongezo esimnandi kunye nesitrasi kwezinye iiresiphi, ezinje ngeesaladi, isaladi yeziqhamo, okanye ifry-fries.

Kuyo nayiphi na iresiphi ebiza amacandelo eorenji okanye eetangerine, ungasebenzisa amacandelo eziqhamo amabi endaweni yoko.

Iziqhamo ze-Ugli ziyaxobuka ngokulula, kwaye njengezinye iziqhamo zesitrasi, zinokwaphulwa zibe ngamacandelo. Inokuthi ithathe indawo yeorenji okanye itangerine kwiindlela ezininzi zokupheka.

Umgca wezantsi

Isiqhamo se-Ugli, esikwabizwa ngokuba yi-tangelo, ngumnqamlezo phakathi kweorenji kunye nediliya.

Ityebile ku-vitamin C kunye nezinye izakha-mzimba, ikwiikhalori ezisezantsi, kwaye iqulethe ii-antioxidants ezinamandla ezichasayo ezibizwa ngokuba zii-flavonoids.

Uninzi lwee-tangelos zikhululekile kwii-furanocoumarins, oko kuthetha ukuba banokukhuseleka kwabo bathatha amayeza athile.

Iziqhamo ze-Ugli yindlela emnandi yokonwabela izibonelelo ezininzi zeziqhamo ze-citrus.