Magawo: Chipatso cha Citrus Chopindulitsa Kwambiri

Zamkati

• Mfundo zokhudzana ndi zakudya za laimu
• Mapindu azaumoyo a mandimu
• Gwero labwino la ma antioxidants
• Zingalimbikitse chitetezo chokwanira
• Kodi kulimbikitsa khungu wathanzi
• Zitha kuchepetsa chiopsezo cha matenda amtima
• Zitha kuteteza miyala ya impso
• Kuchulukitsa kuyamwa kwachitsulo
• Mutha kuchepetsa chiopsezo cha khansa zina
• Momwe mungagwiritsire ntchito mandimu
• Zotsatira zoyipa
• Mfundo yofunika

Malimu ndi wowawasa, ozungulira, ndi zipatso zobiriwira zobiriwira.

Ndi nyumba zamagetsi zopatsa thanzi - vitamini C wambiri, ma antioxidants, ndi michere ina.

Pali mitundu yambiri ya ma limes ngati Key lime (Zipatso za citrus aurantifolia), Laimu waku Persia (Citrus latifolia), laimu chipululu (Glauca wa zipatso) ndi kaffir laimu (Ziphuphu za zipatso).

Iliyonse ya mitunduyi ili ndi mawonekedwe apadera. Mwachitsanzo, laimu wa Key ndi wocheperako, wowonjezera acidic, komanso wonunkhira kuposa mtundu wofala waku Persian.

Ku United States, mandimu aku Persia ndi omwe amapezeka kwambiri.

Chifukwa ma limu amadzaza ndi michere, atha kuthandizira kukulitsa chitetezo chanu, kuchepetsa ziwopsezo zamatenda amtima, kupewa miyala ya impso, kuthandizira kuyamwa kwa chitsulo, komanso kulimbikitsa khungu labwino.

Nkhaniyi ikufotokoza mwachidule phindu la mandimu, komanso momwe amagwiritsira ntchito komanso zovuta zake.

Mfundo zokhudzana ndi zakudya za laimu

Ngakhale ndi ang'ono, ma limu amadzaza ndi michere - makamaka vitamini C.

Chonse chokha, laimu wapakatikati (67 magalamu) amapereka ():

• Ma calories: 20
• Ma carbs: 7 magalamu
• Mapuloteni: 0,5 magalamu
• Mafuta: 0.1 magalamu
• CHIKWANGWANI: 1.9 magalamu
• Vitamini C: 22% ya Reference Daily Intake (RDI)
• Chitsulo: 2% ya RDI
• Calcium: 2 %% ya RDI
• Vitamini B6: 2% ya RDI
• Thiamine: 2% ya RDI
• Potaziyamu: 1% ya RDI

Malimu amakhalanso ndi riboflavin, niacin, folate, phosphorous, ndi magnesium.

Ma lime ali ndi vitamini C wambiri, omwe amapereka zopitilira 20% zosowa zanu za tsiku ndi tsiku. Amakhalanso ndi ayironi pang'ono, calcium, vitamini B6, thiamine, potaziyamu, ndi zina zambiri.

Mapindu azaumoyo a mandimu

Kudya zipatso za mandimu kapena kumwa madzi a mandimu kumapereka maubwino osiyanasiyana azaumoyo.

Gwero labwino la ma antioxidants

Antioxidants ndi mankhwala ofunikira omwe amateteza maselo anu motsutsana ndi mamolekyulu otchedwa radicals aulere. Mochuluka kwambiri, zopitilira muyeso zaulere zitha kuwononga ma cell anu, ndipo kuwonongeka kumeneku kumalumikizidwa ndi matenda monga matenda amtima, matenda ashuga, ndi mitundu yambiri ya khansa ().

Malimu ali ndi mankhwala ambiri omwe amagwira ntchito ngati antioxidants mthupi lanu, kuphatikiza flavonoids, limonoids, kaempferol, quercetin, ndi ascorbic acid (,).

Zingalimbikitse chitetezo chokwanira

Malire ali ndi vitamini C wambiri, michere yomwe ingathandize kulimbitsa chitetezo chamthupi.

M'maphunziro a chubu choyesera, vitamini C adathandizira kukulitsa kutulutsa kwa maselo oyera amwazi, omwe amathandiza kuteteza thupi lanu kumatenda ndi matenda ().

M'maphunziro aumunthu, kumwa vitamini C kudathandizira kufupikitsa nthawi ndi kuzizira kwa chimfine ().

Komanso, vitamini C imatha kuthandiza mabala kuti achire mwachangu pochepetsa kutupa ndikupangitsa kupanga ma collagen. Collagen ndi mapuloteni ofunikira omwe amathandiza kukonza mabala (,).

Kuphatikiza pa vitamini C, mandimu nawonso ndi gwero lalikulu la ma antioxidants, omwe amathandiza kulimbitsa chitetezo chanu cha mthupi poteteza ma cell kuti asawonongeke kwambiri ().

Kodi kulimbikitsa khungu wathanzi

Ma limes ali ndi zinthu zingapo zomwe zingalimbikitse khungu labwino.

Choyamba, ali ndi vitamini C wambiri, yemwe amafunikira kupanga collagen, puloteni yomwe imapangitsa khungu lanu kukhala lolimba komanso lamphamvu. Limu wapakatikati (67 magalamu) amapereka 20% ya RDI pazakudya izi (,).

Mwachitsanzo, kafukufuku wina mwa amayi opitilira 4,000 adapeza kuti omwe amadya vitamini C wambiri amakhala ndi chiopsezo chochepa cha makwinya ndi khungu louma akamakalamba ().

Chachiwiri, mandimu amakhala ndi ma antioxidants ambiri, omwe atha kuthandiza kuthana ndi kusintha kwa khungu lakale.

Kupsinjika kwa oxidative ndimavuto amtundu wina chifukwa chakuchulukana pakati pama radicals aulere ndi ma antioxidants mthupi lanu. Zingayambitse zizindikiro za ukalamba msanga.

Kafukufuku wa mbewa adapeza kuti kumwa chakumwa cha citrus kumakhudza zina mwazizindikirozi pochepetsa makwinya ndikuwonjezera kupanga kwa collagen, mwachitsanzo ().

Zitha kuchepetsa chiopsezo cha matenda amtima

Matenda amtima ndi omwe amafa kwambiri padziko lonse lapansi).

Kafukufuku akuwonetsa kuti mandimu amatha kuchepetsa zinthu zingapo zoopsa zamatenda amtima.

Pongoyambira, mandimu amakhala ndi vitamini C wambiri, zomwe zingathandize kuchepetsa kuthamanga kwa magazi, komwe kumayambitsa matenda amtima ().

Komanso, vitamini C amatha kuteteza ku atherosclerosis - matenda omwe chipika chimakhazikika m'mitsempha yanu, kuwapangitsa kukhala ochepa ().

Kafukufuku wa zinyama adapeza kuti kudyetsa akalulu khungu la mandimu ndi msuzi kunathandiza kuchepetsa kukula kwa atherosclerosis ().

Zitha kuteteza miyala ya impso

Miyala ya impso ndi timibulu ting'onoting'ono ta mchere tomwe timapweteka kwambiri nthawi zambiri.

Amatha kupanga mkati mwa impso zanu pamene mkodzo wanu uli wokhazikika kapena mukakhala ndi mchere wambiri wopanga miyala, monga calcium, mumkodzo wanu ().

Zipatso za zipatso monga mandimu zili ndi asidi wambiri wa citric, zomwe zimatha kuletsa miyala ya impso mwakulitsa ma citrate ndikumanga mchere wopanga miyala mumkodzo ().

Kafukufuku wina anapeza kuti anthu omwe amadya zipatso zambiri za citrus ali pachiwopsezo chotsika kwambiri cha miyala ya impso ().

Kuchulukitsa kuyamwa kwachitsulo

Iron ndichinthu chofunikira popanga maselo ofiira ndikunyamula mpweya kuzungulira thupi lanu.

Kuchepetsa magazi azitsulo kungayambitse kuchepa kwa magazi m'thupi. Zizindikiro zakuchepa kwa magazi m'thupi zimaphatikizapo kutopa, kupuma movutikira nthawi yochita masewera olimbitsa thupi, khungu, komanso khungu ndi tsitsi ().

Anthu omwe amadya nyama ya vegan kapena zamasamba amakhala pachiwopsezo chachikulu chosowa magazi m'thupi, chifukwa zinthu zopangidwa ndi mbewu zimakhala ndi mtundu wachitsulo chomwe sichimayamwa ngati chitsulo chochokera ku nyama ndi zinthu zina zanyama ().

Zakudya zokhala ndi vitamini C wambiri, monga ma limu, zitha kuthandiza kupewa kuperewera kwa magazi m'thupi mwa kupangitsa chitsulo kuyamwa kuchokera kuzakudya zopangidwa kuchokera kuzomera.

Mwachitsanzo, kafukufuku wina mwa anthu omwe amadya zamasamba adapeza kuti kumwa kapu ya mandimu (ma ola 8.5 kapena 250 ml) pambali pa chakudya chodyera chomera kumawonjezera kuyamwa kwa chitsulo mpaka 70% ().

Mutha kuchepetsa chiopsezo cha khansa zina

Khansa ndi matenda omwe amadziwika ndi kukula kwama cell.

Zipatso za citrus zili ndi mankhwala omwe amalumikizidwa ndi chiopsezo chochepa cha khansa zina ().

Makamaka, flavonoids - omwe amakhala ngati ma antioxidants - atha kuthandiza kuyimitsa mawonekedwe amtundu womwe umalimbikitsa kupitilira kwa khansa ().

Kuphatikiza apo, kafukufuku waziphuphu akuwonetsa kuti zipatso za citrus zitha kupondereza kukula kapena kufalikira kwa kholingo, khosi, kapamba, bere, mafupa, ma lymphomas, ndi ma cell ena a khansa (,,,).

Malimu atha kuthandiza kuteteza chitetezo cha m'thupi, kuchepetsa mavuto omwe amabwera chifukwa cha matenda a mtima, kupewa miyala ya impso, kuthandizira kuyamwa kwa chitsulo, kulimbikitsa khungu labwino, ndikuchepetsa chiopsezo cha khansa zina.

Momwe mungagwiritsire ntchito mandimu

Pali njira zambiri zogwiritsira ntchito ma limu mkati ndi kunja kwa khitchini yanu.

Amayamikiridwa chifukwa cha msuzi wawo ndi fungo lamaluwa la zest yawo - chomwe ndi chifukwa chimodzi chomwe amawerengedwa kuti ndi chinthu chofunikira kwambiri ku Southeast Asia ndi Mexico.

M'madera ena adziko lapansi - monga India - ma limu nthawi zambiri amawotcha kuti achulukitse moyo wawo wa alumali kenako ndikuwonjezeredwa kuzakudya kuti ziwonjezere kukoma.

Zest ya mandimu ndi msuzi ndizowonjezera zomwe zimaphatikizidwa mu zokometsera komanso zinthu zophika, monga pie ya mandimu, makeke, ndi ayisikilimu.

Zipatso za citrus zitha kugwiritsidwanso ntchito pazakudya zabwino komanso kuwonjezera zakumwa zoledzeretsa komanso zosakhala zoledzeretsa.

Kunja kwa khitchini yanu, ma limu amagwiritsidwa ntchito ngati choyeretsera mwachilengedwe komanso kuti muchepetse fungo. Kafukufuku wina akuwonetsa kuti ali ndi mankhwala opha tizilombo (,).

Madzi a mandimu amatha kusakanizidwa ndi viniga ndi madzi ndipo amagwiritsidwa ntchito ngati chopopera pamwamba posankha poizoni.

Malimu amapezeka m'malo ogulitsira - nthawi zambiri amapezeka pafupi ndi mandimu ndi zipatso zina za citrus. Sankhani zipatso za citrus zomwe zimakhala zolemetsa chifukwa cha kukula kwake, zowala kwambiri, ndipo sizimasintha kwenikweni.

Pali njira zambiri zogwiritsira ntchito ma limu mkati ndi kunja kwa khitchini yanu. Amawonjezera kukoma ndi zest pazakudya zanu ndipo atha kugwiritsidwa ntchito ngati choyeretsera mwachilengedwe.

Zotsatira zoyipa

Malimu nthawi zambiri amakhala otetezeka kudya popanda zovuta zilizonse.

Komabe, ngati simukugwirizana ndi zipatso zina za citrus, pewani ma limu chifukwa amatha kuyambitsa vuto la chakudya, monga kutupa, ming'oma, komanso kupuma movutikira. Izi zikachitika, pitani kuchipatala msanga.

Kuphatikiza apo, anthu ena amatha kukhala ndi asidi Reflux pakudya mandimu kapena kumwa madziwo chifukwa cha acidity. Zizindikiro zina m'mimba zimaphatikizapo kutentha pa chifuwa, mseru, kusanza, komanso kuvutika kumeza.

Limes ndi acidic kwambiri ndipo amasangalala nayo pang'ono. Kudya mandimu ambiri kumatha kukulitsa chiopsezo chamatumba, chifukwa acid mu limes - ndi zipatso zina za citrus - zitha kuwononga enamel ().

Kuti muteteze mano anu, onetsetsani kuti muzimutsuka mkamwa mwanu ndi madzi osalala mukatha kudya mandimu kapena kumwa madziwo.

Nthawi zina, kugwiritsa ntchito mandimu molunjika pakhungu lanu kumatha kupangitsa kuti lizikhala lowala kwambiri padzuwa la UV ndikupangitsa kutupa. Izi zimadziwika kuti phytophotodermatitis (,).

Matimu nthawi zambiri amakhala otetezeka kudya, kumwa, kapena kukhudza, koma anthu ena atha kudya kapena kuwagwiritsa ntchito pakhungu lawo.

Mfundo yofunika

Matimu ali ndi vitamini C wambiri komanso ma antioxidants - onse omwe atha kukhala ndi thanzi.

Kudya mandimu kapena kumwa madziwo kumatha kuchepetsa chitetezo chamthupi, kuchepetsa ziwopsezo zamatenda amtima, kupewa miyala ya impso, kuthandizira kuyamwa kwa chitsulo, komanso kulimbikitsa khungu labwino.

Pewani mandimu ngati muli ndi vuto la zipatso za citrus.Komabe, kwa anthu ambiri, zipatso za citrus izi ndizopatsa thanzi komanso zowonjezerapo kuwonjezera pa chakudya chamagulu - chifukwa chake yesetsani kuphatikiza mandimu mumaphikidwe anu kuti muthe kupeza thanzi lawo.