Mfundo za Nthenda za Orange Juice Nutrition

Kumwa madzi a lalanje ndi njira yotchuka kwambiri yowonjezera malalanje ndipo nthawi zambiri imatumizidwa ndi kadzutsa. Zingakhale zabwino kwa inu chifukwa ndi mavitamini, minerals komanso antioxidants omwe angakhale abwino kwa thanzi lanu.

Mmodzi wa madzi a lalanje ali ndi vitamini C yonse kwa inu tsiku lonse. Madzi a mchere wa orange amakhalanso ndi potassium, ndipo ndi chitsimikizo chabwino cha mankhwala ndi thiamine, mavitamini awiri a B-complex.

Komabe, madzi a lalanje akhoza kukhala olemera kwambiri mu zakudya ndi chakudya ngati simukuyang'ana kukula kwake. Chikho chimodzi cha 8-ounce chiri ndi makilogalamu 112 ndi pafupifupi 26 magalamu a chakudya, kotero ngati mumamwa galasi lalikulu la madzi a lalanje, manambala amenewo akukwera.

Poyerekeza, mtundu umodzi wa lalanje uli ndi makilogalamu pafupifupi 60, 15 magalamu a chakudya ndi magalamu atatu a fiber. Koma imakhalanso ndi mamiligalamu 70 a vitamini C. Imeneyi ndi ndalama zambiri, koma mumapeza vitamini C wambiri ndi kapu ya madzi a lalanje.

Ubwino wa Zaumoyo

Mavitamini C omwe amapezeka mu lalanje ndi ofunikira ku makoma a zitsulo zamagazi komanso minofu yomwe ili pansi pa khungu lanu. Ndifunikanso kuti chitetezo cha mthupi chitetezeke. Vitamini C ndi antioxidant yomwe ingakhale ndi ubwino wathanzi poteteza maselo anu kuwonongeka kwakukulu kwaulere.

Madzi a mchere wa Orange amathandizanso kuti maselo ofiira magazi asapangidwe komanso kuti ateteze kachilombo kobadwa kotchedwa spina bifida. Ndipo ndipamwamba muzitsulo ziwiri zofunika, potaziyamu, ndi chitsulo. Potaziyamu ndi ofunikira kuti mitsempha ndi minofu ikhale yogwira ntchito, ndipo imagwira ntchito motsutsana ndi sodium kuti thupi likhale loyendera bwino komanso kuthamanga kwa magazi.

Mafunso Okhudzana ndi Msuzi wa Orange

Kodi madzi a lalanje adzaletsa kapena kuchiza kuzizira?

Mwinamwake ayi. Ngakhale kuti vitamini C ndi yofunika kwambiri kuti chitetezo cha m'thupi chitetezeke, palibe umboni uliwonse wosonyeza kuti kumwa madzi a mandimu kumathandiza kuteteza chimfine kapena kuzizira msanga. Ndikofunika kukhala ndi madzi osungunuka pamene simukumva bwino ndikumwa madzi amchere.

Kodi kumwa madzi a mandimu kumayambitsa khansara?

N'kutheka kuti zina mwa mankhwala a lalanje zingathandize kuchepetsa khansa, koma pakalipano kafukufuku wokhawo wakhala akugwiritsidwa ntchito pa labu nyama kotero sizikudziwika ngati kumwa madzi a mandimu kumathandiza kapena kuchepetsa mtundu uliwonse wa khansara.

Kodi kumwa madzi a mandimu kumapangitsa munthu kulemera?

Malingana ngati mukusunga zakudya zamtundu wanu tsiku ndi tsiku kuti mukhalebe kapena kulemera, kumwa madzi a mandimu sikungakuthandizeni kuti mukhale wolemera. Ngati mumadya makilogalamu ambiri kuposa momwe mumawotchera tsiku lililonse, ndiye kuti mulemera pokhapokha ngati mankhwala ochokera ku madzi a lalanje kapena china chake. Gwiritsani ntchito kukula kwa malingaliro ndi kukonza bajeti zanu moyenera.

Kodi ndiyenera kumadya lalanje mmalo mwa kumwa madzi?

Malalanje ali ndi zakudya zopatsa mphamvu komanso ma carbu kuposa madzi a lalanje, ndipo ali ndi zida zambiri. Koma alibe vitamini C. wambiri.

Malingana ngati mupeza vitamini C okwanira kuchokera kumalo ena monga strawberries, tsabola ndi zipatso zina ndi zophika, zipatso zonse ndi njira yopitira.

Kodi mchere wonyezimira watsopano umakhala wathanzi kuposa wogulitsa?

Inde ndi choncho. Zomwe zimapangidwira, zowonongeka madzi a lalanje zimatha kukhala ndi vitamini C oposa 50 peresenti ndi kawiri kawiri ndi thiamine.

Kodi ndiyenera kumwa madzi a mandimu a calcium?

Ngati mukumva kuti nthawi zambiri mumadya zakudya monga mkaka, mtedza, nyemba, masamba ndi masamba obiriwira, ndiye kuti mumamwa madzi a mandimu a calcium angakuthandizeni kukwaniritsa chosowa chanu cha calcium.

Onetsetsani kuti muwerenge lemba la Nutrition Factory pa mankhwala kuti muwone kuchuluka kwa kashiamu yowonjezera yomwe mungapeze kuchokera ku ntchito iliyonse. Onaninso kuti mankhwala ena amawonjezeranso vitamini D.

Kugula ndi Kusunga Madzi a Orange

Madzi a orange amakhala osavuta kupeza m'sitolo iliyonse. Fufuzani mabotolo ndi makatoni a madzi a lalanje pafupi ndi mkaka kapena kusankha mazira omwe mumasakaniza madzi kunyumba. Ngati mumakonda pang'ono, mungasankhe madzi a lalanje opangidwa ndi timadziti ta chipatso, kapena ngati mawonekedwe anu ndi ofunika mungagule madzi ndi zamkati zambiri kapena opanda zamkati konse.

Chinthu chofunika kwambiri ponena za kugula madzi a lalanje ndikusankha 100 peresenti ya madzi a lalanje m'malo mwa zakumwa za malalanje zomwe ziri ndi madzi pang'ono (kapena ayi). Zakumwazi ndi zakumwa zoziziritsa kukhosi zokha ndipo sakhala ndi zakudya zambiri kuposa ma calories.

Orange Juice Maphikidwe

Kumwa madzi a lalanje kwa chakudya cham'mawa ndi njira imodzi yokha yogwiritsa ntchito madzi a lalanje. Yesani ena a maphikidwe owoneka bwino awa omwe amasonyeza madzi a lalanje monga chogwiritsira ntchito:

• Chipatso Chodyera Chakudya Chakudya Chakudya Chakudya Chakudya Cham'mawa
• Orange Oatmeal
• Pecan ndi Orange Rice Saladi

Mawu Ochokera

Kudya malalanje ndi njira yabwino kwambiri yopezera mlingo wa tsiku ndi tsiku wa vitamini C ndi potassium, kuphatikizapo fiber. Ngakhale malalanje ambiri amathiridwa ngati juzi pa nthawi yamadzulo, pali njira zambiri zopezera malalanje atsopano mu tsiku lanu. Mwachitsanzo, mungadye lalanje kuchokera m'manja ngati chakudya chamadzulo, kapena kuwonjezera magawo a lalanje ku saladi yogwiritsidwa ntchito ndi vinaigrette ya tangy citrus.

> Zotsatira:

> Franke, S. "Msuzi wa Orange ndi Cancer Chemoprevention." Khansa ya Nthenda. 2013; 65 (7): 943-53.

> Hyson, D. "Kukambirana ndi Zovuta Kufufuza kwa Scientific Literature Kugwirizana ndi 100% Zipatso Mphuno ndi Thanzi Labwino." Malangizo Othandizira. 2015 Jan 15; 6 (1): 37-51.

> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "National Nutrient Database ya Standard Reference Release 28."