Melemo e 16 e makatsang ea tholoana ea Citrus, Pomelo

Mabitso A Makaletseng A Bana

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Setho se seholo ka ho fetisisa sa lelapa la lamunu, pomelo ke mong ka motho ea haufi oa ^[1] morara. Nako e telele e nkuoeng hore litholoana li hōle, e leng lilemo tse robeli, e ka fanoa ka lebaka la khaello ea botumo ba litholoana tsa litholoana. Leha ho le joalo, ho na le phetoho e kholo tlhoko ea pomelo le batho ba chesehelang bophelo bo botle ba shebileng ho hlahloba bonyollo ba melemo ea bophelo bo botle ^[pedi] e fanoang ke limakatso tsa litholoana.

Melemo e makatsang e fanoang ke tholoana ea pulpy e thusa ho ntlafatsa sesole sa hau sa 'mele ho ea ho bophelo bo silang lijo. Litholoana tsa citrus tse nang le vithamine C li ka tsoela 'mele oa hau molemo ^[3] ka litsela tse ngata. Ho tloha ha u eketsa lisele tsa mali ho ntlafatsa masapo a hao, melemo ea phepo e fanoang ke litholoana tsa morara ha e na meeli. Bala ho tseba haholoanyane ka monate o kang oa lamunu le tangy joaloka litholoana tsa tangerine le moroallo oa melemo eo o fanang ka eona bophelong ba hau.

Boleng ba Phepo ea Pomelo

Li-gramme tsa 100 tsa pomelo e tala li na le 30 kcal ea matla, 0,04 a mafura mafura, 0,76 gram protein, 0.034 milligrams thiamine, 0.027 milligrams riboflavin, 0.22 milligrams niacin, 0.036 milligrams vitamin B6, 0.11 milligrams iron, 0.017 milligrams manganese and 0.08 milligrams zinc.

Limatlafatsi tse ling tse litholoana tsa lamunu ke ^[4]

• 9.62 dikgerama lik'habohaedreite
• 1 gram fiber ea lijo
• Limiligrama tse 61 vithamine C
• Magnesium e limilione tse 6
• 17 milligrams phosphorus
• Potassium e 216 milligrams
• 1 milligram ea sodium

Mefuta Ea Pomelo

Ka tloaelo e tsejoa e le moholo-holo oa morara , tholoana ena ea lamunu e na le mefuta e meraro e fapaneng.

1. Tholoana ea morara e tšoeu

Ena ke mefuta e fapaneng ea litholoana tsa citrus. Ha e bapisoa le mefuta e meng ea pomelo, pomelo e tšoeu e kholo ka boholo ebile e na le ^[5] lekhapetla le motenya, monko oa bohlokoa le makhasi a monate. Hangata e sebelisoa bakeng sa ho phekola litaba tse amanang le ts'oaetso. Pelo e tšoeu e butsoa nakong ea bohareng ba Mots'eanong le bohareng ba Mphalane.

2. Tholoana ea morara e khubelu

Mofuta ona o na le letlalo le lesesane mme o na le tangy, hammoho le tatso e bolila. Bokantle bo kopane haholoanyane 'me bo tsoaletsoe Malaysia. Pelo e khubelu ^[6] e nkoa e le ea pele ea mofuta ona. E butsoa pakeng tsa Loetse le Pherekhong.

3. Pomelo e pinki

Mofuta ona oa litholoana tsa litholoana o monate ebile o na le lipeo tse ngata. E na le lero ha e bapisoa ebile ke pheko ea tlholeho ea liboko tsa mala ^[7] .

Melemo ea Bophelo ea Pomelo

Melemo ea ho ja litholoana tsa litholoana ho qala ka ho ntlafatsa sesole sa hau sa 'mele le ho matlafatsa masapo a hau.

1. E ntlafatsa tšilo ea lijo

Likahare tse ngata tse fumanehang tholoaneng li na le molemo molemong oa bophelo ba hau ba ho sila lijo. Ka ho fana ka 25% ea tlhoko ea letsatsi le letsatsi ea fiber, litholoana li thusa ho nts'etsapele motsamao oa tšilo ea lijo. Likahare tsa pomelo li susumetsa sephiri sa maro a ka mpeng le a tšilo ea lijo, ho kenya letsoho ho ntlafatseng mokhoa oa ho senyeha. ^[8] liprotheine tse rarahaneng. Pomelo e thusa ho felisa litaba tse amanang le ts'ilo ea lijo tse kang letshollo le ho sokela.

2. Ho matlafatsa boits'ireletso ba mmele

Pomelo e tsejoa haholo ka bongata ba vithamine ea C ^[9] dikahare ho eona. Kaha ke antioxidant, litholoana li thusa ho nts'etsapele mesebetsi ea lisele tse tšoeu tsa mali le ho senya li-radical tse sa lefelloeng tse bakang tšenyo 'meleng oa hau. Litholoana ke mohloli o moholo oa asiti ea ascorbic, e amanang ka kotloloho le ho ntlafatsa sesole sa 'mele. Ts'ebeliso ea khafetsa le e laoloang ea pomelo ^[10] e ka thusa ho loantša feberu, sefuba, sefuba le mafu a mang a vaerase le baktheria.

3. Ho laola khatello ea mali

Mohloli o motle oa potasiamo, litholoana tsa litholoana li thusa ho eketsa phallo ea mali ^{[leshome le motso o mong]} le oksijene ea setho. Ha potasiamo e le vasodilator, litholoana li ka thusa ho lokolla tsitsipano le lithibelo le methapong ea mali. Ka sena, litholoana li ka thusa ho fokotsa khatello lipelong tsa hau, ka tsela eo li thibela ho qala ha lefu la pelo, setorouku le atherosclerosis ^[12] .

4. E thibela phokolo ea mali

Vithamine C e ntlafatsa ho monya tšepe. Joalokaha ho boletsoe pejana, pomelo e na le vithamine C e ngata e sebetsang khahlano le phokolo ea mali. Ka mantsoe a mang, ka ho monya tšepe e hlokahalang, litholoana tsa litholoana li thusa ho phekola khaello ea mali. Ts'ebeliso ea khafetsa ea pomelo ^[13] e ka fokotsa ho qala ha phokolo ea mali le ho ntlafatsa phallo ea mali.

5. E fokotsa k'holeseterole

Liphuputso tse fapaneng li totobalitse melemo e fanoang ke potasiamo ^[14] dikahare tsa tholoana ea pomelo. E thusa ho fokotsa li-cholesterol tse mpe 'meleng oa hau. Pectin e lithuso tsa litholoana ho hlakoleng li-depositi tse bokelletsoeng methapong hape. Pomelo o thusa batho ba nang le khatello ea meriana e phahameng ea mali ^{[leshome le metso e mehlano]} kaha e fokotsa maemo a k'holeseterole 'meleng oa hau.

6. E ntlafatsa bophelo bo botle ba pelo

Ha pomelo e le molemo ho laoleng khatello ea mali le li-cholesterol, ha ho makatse hore litholoana li na le tšusumetso e ntle bophelong ba motho ba pelo. Litaba tsa potasiamo ^[14] tholoana ke eona feela e ikarabellang bakeng sa ho ntlafatsa bophelo ba pelo ea hau ka ho laola khatello ea mali le ho laola methapo ea mali e tsoang ho li-blockages. Ka mokhoa o ts'oanang, pectin ea litholoana e boetse e na le molemo bakeng sa ho ntlafatsa bophelo ba pelo ea hau kaha e thusa ho felisa litšila ^{[leshome le motso o mong]} le litšila.

7. Thibela UTI

Vithamine C e teng ka pomelo ^[16] E thusa ho eketsa maemo a acid moroto, ka tsela eo e thibela nts'etsopele ea tšoaetso ea Urinary Tract. E fokotsa kholo ea baktheria leseling mme e thusa haholo bakhachane ^[17] . Ke dikahare tsa vithamine C tse thusang ho phahamisa maemo a acid ea moroto, e leng se thibelang kholo ea baktheria.

8. Thuso ea ho theola boima ba 'mele

Pomelo e na le fiber e ngata, ka hona e etsa hore e tlatsetse lijong tsa hau haeba u lebelletse ho theola boima ba 'mele ^[18] . Faeba e kahara litholoana e thusa ho theola boima ba 'mele kaha e lekanyetsa tlhoko ea kamehla ea ho ja. Nako ea ho hlafuna, ka lebaka la sebopeho sa tholoana ea litholoana, e batla e le ngata ebile e hlahisa moea oa khotsofalo tlala ea hau. E boetse e thusa ho fokotsa mafura ^[19] ka ho chesa tsoekere le starch e kahara 'mele oa hau.

9. E loana le mofetše

Re ruile ka li-bioflavonoids ^{[mashome a mabeli]} , litholoana tsa litholoana li thusa ho loantša mofetše. Tšebeliso e tobisitsoeng ea pomelo e thusa ho thibela kholo le ho hasana ha lisele tsa mofetše oa mala, letsoele le pancreatic. E boetse e thusa ho tlosa estrogen e feteletseng e teng tsamaisong ena. Hammoho le seo, thepa ea antioxidant ^{[mashome a mabeli a motso o le mong]} ea litholoana e thusa ho loants'a lisele tse nang le mofetše.

E khothalletsa pholiso

Likahare tsa vithamine C tholoaneng li molemo bakeng sa ho phekola maqeba. Hobane li-enzyme tse nang le limatlafatsi li thusa ho nts'etsapele collagen e sebetsang e le karolo ea nchafatso ^[22] . Protheine e sebetsa ka ho potlakisa ts'ebetso ea pholiso le ho tlosa lisele tse shoeleng ^{[2. 3]} .

11. E thibela ho tsofala pele ho nako

Spermidine e pomelo e sireletsa lisele lintoeng tse amanang le lilemo. Litholoana tse ngata tsa vithamine C tholoaneng li na le thepa ea antioxidant e thusang ho felisa li-radicals tsa mahala ^[24] tse bakang maqhutsu, likoli le matheba a lilemo. Ho sebelisoa ha pomelo khafetsa ho sireletsa letlalo ho matšoao a botsofali pele ho nako.

12. Ho sebetsana le mathata a metabolism

Pomelo e na le molemo oa ho sireletsa 'mele oa hau khahlanong le mathata le likoli tse fapaneng. Ho sebelisa pomelo ho ka thusa ho sebetsana le mathata a ts'oaetso a bakoang ke ts'ebeliso e sa laoleheng ea lijo tse nang le mafura a mangata ^[25] .

13. Ho matlafatsa bophelo ba masapo

E ruile ka potasiamo le khalsiamo, pomelos e na le molemo oa ho matlafatsa masapo a hao. E eketsa letsoalo la masapo a masapo a hau, ka hona e kenya letsoho ho matlafatseng masapo a hau ^[26] . Ho sebelisoa ha litholoana tsa citrus khafetsa ho thusa ho thibela ho qala ha lefu la masapo le mefokolo e meng e amanang le masapo.

14. E thibela mesifa ea mesifa

Ho ruile li-electrolyte tse kang sodium, potasiamo le magnesium, pomelo e ka thusa ho folisa bohloko ba mesifa bo bakoang ke cramps. E thusa ho phekola khaello efe kapa efe ea maro le ho folisa ho felloa ke metsi ka ho fa 'mele oa hau metsi a lekaneng le li-electrolyte. ^[27] . Litholoana li boetse li thusa ho boloka mmele oa hau o le matla.

15. E ntlafatsa boleng ba letlalo

Kaha e na le vithamine C e ngata, pomelo e ntle haholo letlalong la hao ka lebaka la thepa ea eona ea antioxidant ^[28] . Ho sebelisa pomelo ho ka u thusa ho boloka letlalo le phetseng hantle le bocha, kaha le lokisa letlalo ho tsoa tšenyo e kantle le kantle. Pomelo o na le molemo oa ho sebetsana le mathata a amanang le makhopho hape o sebetsana le lihloba. Ka mokhoa o ts'oanang, thepa e hlahisang collagen ea litholoana ke letlotlo letlalong la hao ^[29] .

16. E molemo bakeng sa moriri

Pomelo e na le zinki, vithamine B1 le limatlafatsi tse ling tsa bohlokoa tse sebetsang ka mokhoa o makatsang ho ntlafatsa bophelo bo botle ba moriri oa hau ^[30] . Leha ho le joalo, ha e felle feela ka moriri oa hau empa e thusa ho matlafatsa le ho matlafatsa letlalo la hao, le thusang ho felisa makhopho. Hape, vithamine C e litholoana e loantša li-radical tse sa lefelloeng tse bakang moriri o fokotsehe.

Pomelo Vs Morara oa Morara

Hangata li fosahetse, litholoana tsena ka bobeli ke tsa lelapa la sitrase. Le ha e le ba 'muso o le mong, litholoana li na le liphapang tse hlakileng ^[31] .

Mokhoa oa ho ja Pomelo

Rind e teteaneng ea litholoana tsa citrus e etsa hore ho be thata ho e ebola le ho e seha hantle. Bala mehato e latelang ho bona tsela e nepahetseng ea ho ja tholoana e pakiloeng hantle.

Mohato oa 1 Sebelisa thipa e bohale ho khaola tholoana ea tholoana.

Mohato oa 2 : Etsa lilae tse 7-8 tse otlolohileng khorong ea litholoana, ho tsoa capong.

Mohato 3 : Tlosa likhama ho tloha nameng ho ea tlase.

Mohato 4 Hula bokahare ba litholoana, ka bonngoe 'me u tlose peo.

Mohato 5 : Tlosa lesela le feteletseng le potileng nama 'me u natefeloe!

Pomelo Recipes e phetseng hantle

1. Salate e potlakileng ea pomelo le koena

Lisebelisoa ^[32]

• Tholoana ea morara ea 1, e arotsoe
• 5-6 koena e ncha
• Mahe a linotsi a 1 a khaba

Litsela

• Tlosa letlalo ho tsoa ho pomelo e arotsoeng ebe u e seha likotoana tse nyane.
• Khabeloa khaola makhasi a hloekileng a koena.
• Kopanya mahe a linotši le makhasi a koena.
• Kenya pomelo e sehiloeng ka koena ea mahe a linotši ebe u kopanya hantle.

2. Seno seno sa lamunu sa pomelo turmeric

Lisebelisoa

• 1 kopi ea lero la lamunu, e sa tsoa ketsoa
• Mahe a linotsi a 1 a khaba
• 1 thispone turmeric motso, eboloa le ho khabeloa
• 1/2 senoelo sa lamunu
• 1/2 senoelo pomelo
• makhasi a koena
• 1 ouncelero la kalaka

Litsela

• Kopanya mahe a linotši, lero la lamunu le motso oa turmeric ka sekotlolo ho feta mocheso o mofuthu.
• Ema ka metsotso e 15.
• Qoba turmeric e tiileng ebe u eketsa senoelo sa 1/2 sa likarolo tsa lamunu le tsa pomelo.
• Arola sirapo ka likarolo tse peli tse lekanang.
• Ka e le 'ngoe, kopanya metsi a kopi e le' ngoe ebe u a tšela ka litereing tsa leqhoa ebe u hoamme bosiu bo le bong.
• Kenya halofo e 'ngoe ka sehatsetsing' me u e lumelle hore e lule bosiu bo le bong.
• Roba koena makhasi hanyane, ho lokolla tatso.
• Kenya sirapo ea lamunu le ea pomelo, lero la kalaka le leqhoa.
• Sisinya hantle 'me u tšollele ka khalase.
• Ka holim'a seno le li-cubes tsa pomelo orange.

Litla-morao tsa Pomelo

• Ts'ebeliso e fetelletseng ea pomelo e ka baka ho sokela, mahlaba a mpeng 'me maemong a mang e ka baka liphio ^[33] .
• Batho ba haelloang ke vithamine C ba lokela ho qoba litholoana.
• Ka lebaka la lik'hilojule tse ngata, tšebeliso e feteletseng e ka lebisa ho nona. Likotlolo tse 1 ho isa ho tse 2 tsa lero ka letsatsi ke palo e nepahetseng le e phetseng hantle.
• Maemong a sa tloaelehang haholo, tšebeliso e feteletseng e tsebahala e baka molikoalikoane, ho hlaba habohloko le mathata a ho hema.
• Batho ba nang le mathata a liphio kapa a sebete ba lokela ho bona ngaka pele ba kenya litholoana litholoana lijong tsa bona.
• Haeba u na le khatello ea mali, qoba tholoana hobane e ka baka khatello ea mali haholo ^{[3. 4]} .

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