Zifukwa 7 Zakudya Zambiri Za Zipatso

Zamkati

• Kodi Zipatso za Citrus Ndi Chiyani?
• 1. Ndi Olemera mu Mavitamini ndi Zomera Zam'madzi
• 2. Ndi Gwero Labwino La CHIKWANGWANI
• 3. Zipatso za Citrus Zili Zochepa Kwambiri
• 4. Atha Kuchepetsa Chiwopsezo Cha Miyala Ya Impso
• 5. Atha Kuthandiza Kulimbana ndi Matenda a Khansa
• 6. Zili Ndi Zakudya Zamtundu Womwe Zimalimbitsa Thanzi La Mtima
• 7. Atha Kuteteza Ubongo Wanu
• Pansi pa Zipatso za Citrus
• Kuchuluka Kwambiri Kungayambitse Miphanga
• Madzi a Zipatso Sakhala Aumoyo Ngati Chipatso Chonse
• Zipatso Zamphesa Zitha Kulumikizana Ndi Mankhwala Ena
• Mfundo Yofunika Kwambiri

Zipatso zokoma, zonyezimira zonyezimira zimabweretsa kuwala kwa dzuwa m'masiku achisanu. Koma zipatso za citrus sizongokhala zokoma komanso zokongola - ndizothandizanso kwa inu.

Mtundu uwu wa zipatso umaphatikizapo mandimu, mandimu, malalanje ndi zipatso za manyumwa, komanso mitundu yambiri yambiri ndi mitundu.

Ali ndi zabwino zambiri zathanzi, kuyambira kukulitsa chitetezo chokwanira polimbana ndi khansa.

Werengani kuti mupeze zifukwa 7 zakudya zipatso za zipatso.

Kodi Zipatso za Citrus Ndi Chiyani?

Zipatso za citrus zimamera pamitengo ndi zitsamba zotulutsa maluwa. Amadziwika ndi mphete yachikopa ndi yoyera yoyika yomwe imazungulira zigawo zokhala ndi madzi ambiri.

Amachokera ku Australia, New Guinea, New Caledonia ndipo mwina Southeast Asia (1).

Masiku ano, amalimidwa kumadera otentha komanso otentha padziko lonse lapansi. Malo akuluakulu opangira zinthu monga Spain, Brazil, China, US, Mexico ndi India (1).

Chosangalatsa ndichakuti, pafupifupi gawo limodzi mwa magawo atatu a zipatso za zipatso zonse amapangidwa kuti apange madzi (1).

Mutha kupeza mitundu yonse yazipatso za citrus chaka chonse. Nthawi yayitali kwambiri ya malalanje ndi zipatso za mphesa ku Northern Hemisphere ili pakati pa Disembala ndi Epulo.

Nayi mitundu yotchuka ya zipatso za citrus:

• Malalanje okoma: Valencia, mchombo, lalanje wamagazi, cara cara
• Mandarin: Satsuma, clementine, tangor, tangelo
• Magawo: Persian, kiyi laimu, kaffir
• Chipatso champhesa: Yoyera, yofiira ruby, oroblanco
• Mandimu: Eureka, Meyer
• Mitundu ina: Citron, sudachi, yuzu, pomelos

Pemphani pazifukwa 7 zowonjezera zipatsozi pazakudya zanu.

1. Ndi Olemera mu Mavitamini ndi Zomera Zam'madzi

Zipatso za zipatso zimakhala ndi vitamini C, michere yomwe imalimbitsa chitetezo cha mthupi komanso imapangitsa khungu lanu kukhala losalala komanso lolimba (,,,).

M'malo mwake, mtundu umodzi wokha wa lalanje umakhala ndi vitamini C wonse womwe mumafunikira tsiku limodzi (6).

Zipatso za zipatso zimakhala ndi mavitamini ndi michere yambiri yomwe thupi lanu liyenera kugwira ntchito bwino, kuphatikiza mavitamini B, potaziyamu, phosphorous, magnesium ndi mkuwa ().

Kuphatikiza apo, ali ndi michere yambiri yazomera yomwe imakhala ndi maubwino osiyanasiyana, kuphatikiza zotsutsana ndi zotupa komanso zoteteza ku antioxidant.

Izi zimaphatikizapo mitundu yoposa 60 ya flavonoids, carotenoids ndi mafuta ofunikira, ndipo ndi omwe amachititsa zabwino zambiri za zipatso za citrus (,).

Chidule:

Zipatso za zipatso zimakhala zopatsa thanzi kwambiri, zomwe zimapatsa mavitamini, michere yambiri ndi mankhwala omwe amakuthandizani kukhala wathanzi.

2. Ndi Gwero Labwino La CHIKWANGWANI

Zipatso za citrus ndizomwe zimayambitsa ulusi. Chikho chimodzi chokha cha magawo a lalanje chimakhala ndi magalamu anayi a fiber (6).

Kuti muwone izi, ndikulimbikitsidwa kuti mugwiritse ntchito magalamu a 14 a fiber pazakudya zonse za 1,000 zomwe mumadya. Akuyerekeza kuti 4% yokha ya amuna ndi 13% ya akazi ku US amapeza ndalamazo ().

CHIKWANGWANI chimakhala ndi maubwino angapo azaumoyo, kuphatikiza kuwongolera thanzi m'mimba ndikuthandizira kuchepa thupi.

Ma malalanje amakhala ndi michere yambiri yosungunuka, mtundu wa fiber womwe umathandizira kutsika kwama cholesterol ().

Poyerekeza ndi zipatso ndi ndiwo zina zamasamba, zipatso za citrus ndizapadera chifukwa zimakhala ndi kuchuluka kosungunuka kosakwanira ().

Chidule:

Zipatso za citrus ndizomwe zimasungunuka, zomwe zimathandiza kuchepetsa mafuta m'thupi komanso kumathandiza kugaya chakudya.

3. Zipatso za Citrus Zili Zochepa Kwambiri

Ngati mukuyang'ana kalori yanu, zipatso za citrus ndizosankha bwino.

Amakhala ndi ma calories ochepa, komabe madzi ake ndi fiber zimakuthandizani kuti mudzaze.

Nawa kuchuluka kwama calorie amitundu yayikulu ya zipatso za zipatso (6, 12, 13, 14, 15):

• 1 kakang'ono clementine: 35
• 1 sing'anga lalanje: 62
• 1/2 zipatso zamphesa: 52
• 1/2 zipatso zamphesa zoyera: 39
• Madzi ochokera ku mandimu 1: 12

Kuphatikiza apo, kafukufuku wa 2015 yemwe adayang'ana momwe anthu amadyera komanso kulemera kwazaka 24 adapeza kuti kudya zipatso za citrus kumalumikizidwa ndi kuonda ().Chidule:

Zipatso za zipatso zimakhala ndi zopatsa mphamvu zochepa, zomwe zimawapangitsa kukhala chisankho chabwino kwa anthu omwe akufuna kuchepa kapena kulemera.

4. Atha Kuchepetsa Chiwopsezo Cha Miyala Ya Impso

Impso miyala ndi makhiristo opweteka amchere.

Amatha kupangika mkodzo wanu utakhazikika kwambiri kapena mukakhala ndi mchere wopitilira miyala yambiri kuposa mkodzo wanu.

Mtundu umodzi wa mwala wa impso umayamba chifukwa cha kutsika kwa citrate mumkodzo.

Zipatso zambiri ndi ndiwo zamasamba, makamaka zipatso za citrus, zimatha kukweza kuchuluka kwa citrate mumkodzo wanu, ndikuchepetsa chiopsezo cha miyala ya impso ().

Kumwa timadziti ta zipatso ndi kudya zipatsozi kumatha kupereka njira zina zachilengedwe zopangira potaziyamu citrate.

Malinga ndi chidziwitso chazakudya zaku America pazaka 40 zapitazi, miyala ya impso imapezeka kwambiri mwa anthu omwe amadya zipatso zochepa za citrus ().

Chidule:

Kudya zipatso za citrus kungathandize kuchepetsa chiopsezo cha impso mwa anthu ena mwa kukweza ma citrate mumkodzo.

5. Atha Kuthandiza Kulimbana ndi Matenda a Khansa

Kafukufuku wambiri adalumikiza zipatso za citrus ndikuchepetsa chiopsezo cha khansa zina (1).

Pakafukufuku wina, anthu omwe amadya chipatso chimodzi kapena kumwa madzi amphesa tsiku lililonse amakhala ndi chiopsezo chochepa cha khansa yamapapo ().

Kafukufuku wina wanena kuti zipatso za citrus zitha kutetezanso ku khansa ya m'mimba, m'mimba, m'mawere ndi kapamba (,,,).

Zipatsozi zimakhala ndi mankhwala ambirimbiri, kuphatikizapo flavonoids, omwe angathandize kuteteza khansa ().

Ena mwa ma flavonoid amenewa amakhala ngati ma antioxidants ndipo amatha kulepheretsa majini ena omwe amayambitsa matenda osachiritsika, kuphatikiza khansa ().

Zipatso za citrus zitha kuthandizanso kuthana ndi khansa popondereza ma khansa, kutseka mapangidwe a khansa yatsopano ndikupangitsa kuti khansa isagwire ntchito ().

Chidule:

Zipatso za citrus zawerengedwa kwambiri chifukwa cha zoteteza pamitundu ingapo ya khansa.

6. Zili Ndi Zakudya Zamtundu Womwe Zimalimbitsa Thanzi La Mtima

Kudya zipatso za citrus kungakhale koyenera pamtima panu.

M'malo mwake, kafukufuku waku Japan adapeza kuti anthu omwe amadya zipatso zochulukazi ali ndi matenda otsika a mtima komanso sitiroko ().

Kuphatikiza apo, kuwunika kwa 2017 kukuwonetsa kuti zipatso zamphesa zimalumikizidwa ndi kuchepa kwa systolic magazi ().

Mitundu ingapo yazipatso za citrus imatha kukonza zikhalidwe zaumoyo wamtima.

Mwachitsanzo, michere yawo yosungunuka komanso ma flavonoid amatha kusintha mafuta m'thupi mwa kukweza "cholesterol" chabwino cha HDL ndikutsitsa cholesterol "LDL" choyipa komanso triglycerides ().

Ndipo mitundu yambiri ya flavonoids mu zipatso za citrus, kuphatikiza yotchedwa naringin, ndi ma antioxidants olimba omwe amapindulitsa mtima m'njira zingapo ().

Chidule:

Mitundu yambiri yazipatso za citrus imatha kupindulitsa thanzi lamtima pokweza mafuta m'thupi komanso kuchepetsa kuthamanga kwa magazi.

7. Atha Kuteteza Ubongo Wanu

Mavitamini a zipatso za citrus angathandize kuthana ndi matenda opatsirana pogonana, monga Alzheimer's ndi Parkinson, omwe amadza chifukwa cha kuwonongeka kwa maselo amanjenje.

Mwa zina, matendawa amayamba chifukwa cha kutupa.

Ma Flavonoids omwe amapezeka mu zipatso za citrus ali ndi mphamvu zotsutsana ndi zotupa zomwe zimaganiziridwa kuti zimathandiza kuteteza motsatizana kwa zochitika zomwe zimapangitsa dongosolo lamanjenje kuwonongeka (,).

Mitundu yapadera ya flavonoids, kuphatikiza hesperidin ndi apigenin, awonetsedwa kuti amateteza ma cell amubongo ndikuwongolera magwiridwe antchito a ubongo mu mbewa ndi kafukufuku wama chubu ().

Kafukufuku angapo mwa achikulire awonetsanso kuti timadziti ta zipatso titha kulimbikitsa ubongo (,,).

Chidule:

Zipatso ndi timadziti ta citrus titha kuthandiza kukulitsa ubongo kugwira ntchito ndikuteteza ubongo ku zovuta zama neurodegenerative.

Pansi pa Zipatso za Citrus

Ngakhale chithunzi chonse cha zipatso za zipatso ndizabwino kwambiri, pali zovuta zochepa zomwe zingachitike.

Kuchuluka Kwambiri Kungayambitse Miphanga

Kudya zipatso kapena timadziti tambiri ta zipatso za citrus kumatha kuonjezera ngozi. Izi ndichifukwa choti acid mu zipatso za citrus zimawononga enamel ya mano (,).

Izi ndizowopsa ngati mumamwa madzi a mandimu tsiku lonse, ndikusambitsa mano anu mu asidi.

Chosangalatsa ndichakuti, mankhwala ena amtundu wa zipatso amatha kulimbana ndi mabakiteriya omwe amayambitsa zibowo zamano, ngakhale kuti kafukufuku wina amafunika kuti awone momwe zidziwitsozo zitha kugwiritsidwa ntchito ().

Madzi a Zipatso Sakhala Aumoyo Ngati Chipatso Chonse

Ngakhale timadziti ta malalanje ndi zipatso timakhala ndi vitamini C wambiri ndi zakudya zina zomwe nthawi zambiri zimapezeka m'mitengo yonse ya zipatso, sizikhala zathanzi.

Izi ndichifukwa choti kutumikiridwa kwa madzi kumabweretsa shuga wochulukirapo komanso njira yocheperako kuposa kupatsa zipatso zonse (6, 35).

Pali zifukwa zingapo zomwe zimakhala zovuta.

Choyamba, shuga wambiri potumikira amatanthauzira ma calories ambiri. Kumwa msuzi wazipatso ndi zakumwa zina zopatsa mphamvu kwambiri kungakupangitseni kunenepa ().

Chachiwiri, thupi lanu likamamwa fructose yambiri (mtundu wa shuga mumadzi azipatso), imalowetsedwa m'magazi anu ndikupereka chiwindi ().

Ngati chiwindi chanu chikhala ndi fructose yochulukirapo kuposa momwe chimagwirira, chimasandutsa ena a fructose kukhala mafuta. Popita nthawi, mafuta omwewo amatha kuyambitsa matenda a chiwindi ().

Kupeza fructose kuchokera ku zipatso zonse si vuto, popeza kuti mumalandira ndalama zochepa panthawi imodzi. Kuphatikiza apo, ulusi womwe umapezeka muzipatso umagwetsa fructose, ndikupangitsa kuti uzigwera pang'onopang'ono m'magazi anu.

Zipatso Zamphesa Zitha Kulumikizana Ndi Mankhwala Ena

Kudya zipatso zamtengo wapatali kapena kumwa madzi amphesa kungakhale vuto ngati mumamwa mankhwala enaake.

Pali enzyme m'matumbo anu yomwe imachepetsa kuyamwa kwa mankhwala ena. Furanocoumarin, mankhwala mu zipatso za manyumwa, amamangirira enzyme iyi kuti isamagwire bwino ntchito.

Zotsatira zake, thupi lanu limamwa mankhwala ambiri kuposa momwe amayenera ().

Furanocoumarin amapezekanso mumalalanje a tangelos ndi Seville (mtundu womwe umagwiritsidwa ntchito popanga marmalade).

Pali mitundu ingapo ya mankhwala ndi mankhwala omwe amakhudzidwa omwe amakhudzidwa ndi zipatso zamphesa, kuphatikiza ():

• Ma statin ena, okhala ndi cholesterol yambiri, kuphatikiza Lipitor ndi Zocor
• Ena mwa ma calcium blockers, othamanga kwambiri magazi, kuphatikiza Plendil ndi Procardia
• Cyclosporine, mankhwala osokoneza bongo
• Ma Benzodiazepines ena, kuphatikiza Valium, Halcion ndi Versed
• Mankhwala ena, kuphatikizapo Allegra, Zoloft ndi Buspar

Chidule:

Ngakhale zipatso za zipatso zimakhala zathanzi, zimatha kukhala ndi zovuta zina. Asidi awo amatha kuwononga enamel wamankhwala ndipo manyumwa amatha kulumikizana ndi mankhwala ena.

Mfundo Yofunika Kwambiri

Pali zifukwa zambiri zodyera zipatso za citrus.

Ndiopatsa thanzi komanso amakhala ndi mankhwala omwe amatha kuteteza ku matenda osiyanasiyana, kuphatikiza khansa, matenda amtima, kukanika kwaubongo ndi miyala ya impso.

Koma cholinga chanu kudya zipatso zonse, osati madzi ambiri azipatso, popeza shuga wambiri atha kubweretsa mavuto.

Ponseponse, zipatso za zipatso zimakhala zathanzi, zopatsa mphamvu zochepa komanso zosavuta kuzidya. Anthu ambiri atha kupindula powonjezera zipatso zina pachakudya chawo.