Melemo e 11 e makatsang ea bophelo bo botle ba lilamunu

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Saense e bitsoang Citrus x sinensis, lilamunu ke se seng sa litholoana tse tsebahalang haholo lefatšeng. Batho ba bangata ha ba tsebe hore lilamunu ke sefapano lipakeng tsa litholoana tsa pomelo le mandarin. Lebenkele la phepo e nepahetseng le metsoako e meng e fapaneng e thusang, lilamunu li ka thusa bophelo ba hau ka litsela tse ngata.

Mefuta e tsebahalang haholo ea lilamunu ke li-orang tsa mali, lilamunu tsa mokhubu, li-orang tse se nang asiti le lilamunu tse tloaelehileng. Li-calories tse tlase ebile li tletse limatlafatsi, litholoana tsena li ka ntlafatsa bophelo ba motho ka kakaretso. Ho tsebahala ha lilamunu ka bongata ho ka bakoa ke monate oa tlhaho le ho tenyetseha ha lintho, e leng se etsang hore e be sesebelisoa sa maro, jeme, likhekhe, likhae tsa lamunu tse bosootho esita le litlolo ^{[1] [pedi]} .

Mohloli o phetseng hantle oa fiber, vithamine C, thiamine, folate le li-antioxidants, litholoana tsena li tlameha ho kenyeletsoa lijong tsa hau tsa letsatsi le letsatsi ^[3] . Kahoo, tsoela pele ho bala ho tseba ka melemo e fapaneng ea bophelo bo botle hammoho le ts'ebeliso ea litholoana tsena tse 'mala oa lamunu tse monate tsa lamunu.

Tlhahisoleseling ea phepo e nepahetseng ea lilamunu

Li-gramme tsa 100 tsa lilamunu li na le mafura a 0,2 g, protheine ea 0,94 g, 0.087 mg thiamine, 0.04 mg riboflavin, 0.282 mg niacin, 0.25 pantothenic acid, 0.06 mg vithamine B6, 0.1 mg tšepe, 0.025 mg manganese le 0.07 mg zinc.

Limatlafatsi tse setseng lilamunu tse tala ke tse latelang ^[4] :

• 11.75 g lik'habohaedreite
• 9.35 g tsoekere
• 2.4 g fiber tse jang
• 86.75 g metsi
• 11 mcg vithamine A e lekana.
• Folate ea 30 mcg
• Choline ea 8,4 mg
• 53.2 mg vithamine ea C
• 40 mg, k'halsiamo
• 10 mg, magnesium
• Phosphorus e 14 mg
• 181 mg potasiamo

Melemo ea bophelo bo botle ba lilamunu

Ho tloha ho ntlafatseng bophelo ba pelo ea hau ho isa phomolong ea ho hloka metsi, litholoana tsena li tlameha ho kenyeletsoa lijong tsa hau. Bala ho tseba mekhoa e fapaneng eo lilamunu li ka u tsoelang molemo ka eona ^{[6] [7] [8]} .

1. Fokotsa ho patoa

Mohloli o motle haholo oa faeba e qhibilihang ebile e sa qhibilihe, lilamunu li ntle ho boloka mala a hao a tsamaea. Faeba e ho tsona e tla bokella litulo tsa hau, ka tsela eo e thibele malwetse a koatang. Li boetse li matlafatsa tlhahiso ea lero la tšilo ea lijo, e ntlafatsa tšilo ea lijo.

Laola khatello e phahameng ea mali

Li-orange ke mohloli o ruileng oa magnesium, o tla thusa ho laola khatello ea mali. Flavonoid e bitsoang hesperidin, eo ka tlhaho e leng teng ka lilamunu le eona e boloka khatello ea mali e le taolong.

3. Thibela mofetše

Litholoana tsena tsa citrusy ke matla a vithamine C, e leng sesebelisoa se matla sa anti-oxidant le immune-boosting. Hape, kompone e bitsoang limonene, e fumanoang haholo ka har'a lilamunu, e tsebahala ka ho ba le thepa e thibelang mofetše. Motsoako ona o sebetsa moo sesole sa rona sa 'mele se hloleha. E lemoha lisele tsa mofets'e ebe ea li senya, e thibela ho qala ha mofetše.

4. Sireletsa tsamaiso ea pelo

Li-anti-oxidants tse teng ka har'a lilamunu li loantša tšenyo e mpe ea mahala le ho thusa ho thibela oxidation ea cholesterol. Cholesterol e nang le oxidised e tloaetse ho khomarela kahare ho methapo mme e thibela phepelo ea mali pelong, e baka tlhaselo ea pelo. Li-anti-oxidants li thusa ho bebofatsa litlamorao tsa li-radicals tsa mahala le ho sireletsa pelo mafung ^[9] . Ho sebelisa lilamunu khafetsa ho ka thusa ho sireletsa 'mele oa hau khahlanong le mafu a pelo le ho matlafatsa bophelo ba pelo ^[10] .

5. Ho matlafatsa boits'ireletso ba mmele

E tletse ka vithamine C, lilamunu li tsejoa ka ho matlafatsa boits'ireletso. Ka boits'ireletso ba mmele bo matla ebile bo tsitsitse, 'mele ea rona e khona ho loants'a mafu hantle le ho thibela mafu. Hape, li-polyphenols tse teng ho tsona li khahlanong le vaerase, li bolaea vaerase e kenang 'meleng oa rona pele e ka baka tšoaetso ^[10] .

6. Hloekisa mali

Li-orang ke litlhoekiso tsa tlhaho. Li-flavonoids tse fumanehang litholoana li qala tšebetso ea enzyme 'meleng le ho thusa sebete ho ntša chefo. Likhoele tsa phepo ho tsona li boloka mala a tsamaea, ka hona a tlosa litšila le lintho tse sa batleheng tse tsoang 'meleng. Thepa e tlosang chefo ea lilamunu e thusa ho hloekisa mali a hau ^{[leshome le motso o mong]} .

7. Ho matlafatsa bophelo ba masapo

Li-orang li na le vithamine D e ngata, e netefatsang hore khalsiamo e monye le ho e thusa ho fihlela masapo. Li-orange li boetse li na le asiti ea ascorbic, e thusang ho monya calcium hantle ^[12] .

8. Ntlafatsa bophelo bo botle ba molomo

Li-orang li ntle haholo bophelong ba marenene. Li matlafatsa methapo ea mali le lisele tse sebetsang. Li boetse li thibela nts'etsopele ea lejoe le ho roala meno ka lera le sireletsang, ho thibela ts'enyeho ^[13] . Vithamine C ea lamunu e fokotsa ho ruruha hape e boloka phefumoloho e le ncha nako e teletsana ka ho bolaea libaktheria tse ikarabellang bakeng sa phefumoloho e mpe le ho thusa ho boloka leleme le koahetsoeng le lesoeu.

9. Thibela lefu la liphio

Boithuto bo fumane hore ts'ebeliso ea khafetsa ea lamunu e thusa ho thibela majoe a liphio ka ho ntša citrate e fetelletseng morotong le ho fokotsa asiti ea eona. Li-orange li boetse li thusa liphio ho sebetsa hantle ka ho thibela khatello e phahameng ea mali le ho laola maemo a tsoekere, ho fokotsa khatello ea maikutlo ho tsona ^[14] .

10. Thibela asma

Ts'ebeliso ea khafetsa ea lilamunu e tsejoa ho fokotsa makhetlo a tlhaselo ea asthma. Mefuta ea eona e khahlanong le ho ruruha e thusa ho fokotsa ho ruruha ha lifofane ^{[leshome le metso e mehlano]} . Li boetse li fokotsa tšenyo ea oxidation ka li-radicals tsa mahala kaha li tsejoa ho eketsa ho ruruha le ho baka asthma. Li-flavonoids tse teng ka har'a lilamunu li fokotsa kutloisiso ea bronchial.

11. Khothaletsa bophelo bo botle ba boko

Li-orang li boetse li laetsoe ke li-phytonutrients le folic acid tse phethang karolo ea bohlokoa ho ntšetseng pele kholo ea boko ba hau. Ebang ke bokhoni ba hau ba ho tsepamisa mohopolo kapa ho ithuta lintho tse ncha, tholoana ena e ka ntlafatsa bokhoni ba boko ba hau ba ho etsa lintho ^[16] .

Li-Recipes tsa Orange tse phetseng hantle

1. Litholoana le likomkomere lia thabisa

Lisebelisoa ^[17]

• & frac34 senoelo sa likarolo tse entsoeng ka lamunu (2 lilamunu tse mahareng)
• & frac12 senoelo se khethiloeng likomkomere
• & frac14 senoelo se entsoeng ka eiee e khubelu
• 2 tablespoons khaba peo ea jalapeno pepere
• Khabapo e 1 e entsoeng ka cilantro e ncha
• 1 teaspoon lime zest
• 2 tablespoons lero la lime
• 1 tablespoon lero la lamunu
• 1 teaspoon mahe a linotši
• & frac12 teaspoon letsoai la kosher

Litsela

• Kopanya fragole, likarolo tsa lamunu, likomkomere, onion, jalapeño, cilantro, kalaka ea khase, lero la kalaka, lero la lamunu, mahe a linotši le letsoai ka sekotlolo se bohareng.
• E ke e eme metsotso e 10.
• Sebeletsa 'me u thabele.

2. Orange le salate ea asparagase

Lisebelisoa

• Li-ounces tse 8 tsa asparagase e ncha
• 2 tablespoons lero la lamunu
• 2 di-teaspoonoli ea mohloaare
• & frac12 teaspoon mosetareta oa Dijon
• Salt teaspoon letsoai
• Motsoako oa pepere ea fatše
• 1 e 'mala o mosehla oa lamunu, e eboloa ebile e arotsoe

Litsela

• Lahla metheo ea lehong la asparagase ebe u hlakola sekala.
• Khaola likutu ebe u li pheha ka metsi a belang ka sekotlolo se senyenyane se koahetsoeng motsotso o le mong.
• E hula 'me u pholile asparagase hang-hang ka sekotlolo sa metsi a leqhoa.
• Hlatsoa lithaole tsa pampiri.
• Hlatsoa hammoho lero la lamunu, oli ea mohloaare, mosetareta, letsoai le pepere ka sekotlolo.
• Kenya asparagus le likarolo tsa lamunu ebe u kopanya bonolo.

Litla-morao tsa lilamunu

Litholoana tse laoloang le tse nyane tsa litholoana tsena ha li bake phello e mpe 'meleng oa hau. Leha ho le joalo, ha e jeoa ka bongata - e ka ba le litlamorao tse mpe ^{[18] [19]} .

• Ho ja lilamunu tse ngata haholo ho ka baka pipelo, letšollo kapa ho ferekana ka kakaretso ka mpeng, ka lebaka la fiber e ngata.
• Boemo bo nang le asiti e ngata litholoana bo ka mpefatsa matšoao a GERD.
• Qoba ho ja lilamunu haeba u noa meriana ea khatello e phahameng ea mali hobane litholoana li ka baka hore maemo a hau a potasiamo a phahame haholo.

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2. [pedi]Grosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., ... & Scuderi, A. (2013). Red orange: mefuta ea liteko le bopaki ba lefu la seoa ba melemo ea eona ho bophelo bo botle ba motho Meriana e tlatsetsang le ho phela ha nako e telele ea lisele, 2013.
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