I-Orange yizithelo ze-citrus ezihambisana nama-mandarins kanye nama-lemons seziqinile ngokuqinile emashalofini amaqabunga abantu abaningi abahlala emhlabeni. Odokotela kanye nezondlo ziyanconywa ukuba zifake njalo ekudleni kwazo, kodwa hlobo luni lwamavithamini olunezilonda, abantu abambalwa kakhulu abazi.
Ukwakhiwa kwamavithamini e-orange
Kuzo zonke izakhi zomzimba ezibaluleke kakhulu:
- ascorbic acid. Okuqukethwe kwevithamini C ku-orange kunjalo ukuthi kuvumela ukuhlinzeka ngezidingo zansuku zonke zomzimba womuntu;
- i-carotene, esekela umsebenzi wezitho ezibukwayo;
- i-vitamin E yobusha;
- amavithamini eqembu B, elenza umsebenzi wobuchopho futhi kuthuthukiswe ukuhanjiswa kwezimo zesisindo;
- ithusi nethusi, ewusizo kakhulu kubantu abanesifo sofuba;
- I-potassium ne-sodium, isekela isisu senhliziyo futhi iphazamise ukunyuka kwengcindezi yegazi;
- calcium, ophethe amandla amathambo;
- iodine, okuvimbela ukuthuthukiswa kwezifo ze-thyroid;
- i-zinc, ephethe umsebenzi wezinhlelo ze-hormonal nokuzala;
- i-phosphorus, i-chlorine, isulfure, i-manganese, i-fluorine nezinye.
Amanye ama-microelements ewusizo
Uma unesithakazelo kulokho amanye amavithamini aqukethe i-orange, kufanele uqaphele i- folic acid ekhona kulo. Nguye osiza umzimba ukulungiselela ukukhulelwa nokuqinisekisa ukuthuthukiswa okuvamile kwe-fetus. Okufakiwe ku-bioflavonoids kuthiwa nangokuthi i-vitamin C2, ngoba ivimbela ukubhujiswa kwe-ascorbic acid ngama-oxidants. I-fiber emnene yale citrus yenza ngcono ukugaya kanye nomzimba wamathumbu, kunciphisa izinqubo zokubeka izinto ezikulo mzimba. Ukuxhumana ngokuqondile ne-fiber yi-pectin, okunciphisa ukuhlushwa kwe-cholesterol noshukela egazini.
Ngokusobala, i-orange inamavithamini namaminerali athile, okunikeza isizathu sokuyisebenzisa ngenkathi yezifo zengculazi nemifudlana, ezinye izifo. Ivimbela ukuthuthukiswa kwe-scurvy, beriberi, ukuqotshwa, i-anemia, i-edema nomfutho wegazi ophezulu. Ngemva kokudla isigamu se-orange ngaphambi kokudla, ungandisa ukondla kwakho futhi uthuthukise ukugaya, ukunciphisa ingozi yokudla ngokweqile. Ngisho isikhumba salezi zithelo zase-citrus sisetshenziswa futhi sisetshenziselwa ukupheka nemithi ngenkuthalo. Manje kusobala ukuthi yiziphi amavithamini ezitholakala ku-orange futhi kubaluleke kangakanani ukuwudla. Inani elimangalisayo limelela ukunciphisa, ngoba kungasheshisa ukushiswa kwamafutha. Ngesikhathi esifanayo, i-orange iqukethe amakholori ambalwa - kuphela ama-kcal 70-90 nge-100 g.