Mabala a malalanje ndi zipatso zamaluwa a mandimu ndi mchere wonyezimira, wobiriwira (zina ndi zofiira) ndi khungu lofewa, lalanje. Mawang'oma akhoza kukhala okoma kapena owawa. Ma malalanje okoma, monga Valencia, ndivel (mitundu yopanda mbewu), komanso malalanje amagazi amapezeka chaka chonse kudutsa nyengo yachisanu ndi chaka kuyambira pa December mpaka April. Malalanje owawa, monga Seville, ndi bergamot amagwiritsidwa ntchito makamaka kwa mafuta ofunika omwe amawapeza mu zest kapena khungu lawo.
Mwachitsanzo, mafuta a bergamot amapatsa tiyi ya Earl Grey kukoma kwake kosiyana.
Manyowa ali ndi chakudya chochepa, koma amadzaza ndi zakudya zambiri. Cholinga cha kudya malalanje m'malo mwa madzi a lalanje kuti mulandire kuchuluka kwa mchere ndi zakudya. M'malo momwa madzi, omwe angapangitse zakudya zopitirira muyeso ndi shuga ku zakudya zanu ndi kukweza shuga ya magazi mwamsanga, gwiritsani ntchito jekeseni watsopano wa madzi a lalanje kuti muonjezere kukoma kwa zakudya, madzi, ndi masamba.
| Zoonadi za Nutrition Orange | |
|---|---|
| Kutumikira Zipatso 1 (2-5 / 8 "mwake) (131 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 62 | |
| Ma calories ochokera ku Fat 1 | |
| Total Mafuta 0.2g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potaziyamu 237.11mg | 7% |
| Zakudya Zamadzimadzi 15.4g | 5% |
| Matenda a Zakudya 3.1g | 13% |
| Zakudya 12.2g | |
| Mapuloteni 1.2g | |
| Vitamini A 6% · Vitamini C 116% | |
| Calcium 5% · Iron 1% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Kamodzi kakang'ono ka lalanje, kakang'ono ka mpira wa tenisi, ali ndi makilogalamu 62 ndi 15.4 magalamu a makapu.
Kumbukirani kuti zigawo zikuluzikulu zidzakhala ndi zakudya zowonjezera komanso zamoyo. Choncho, ngati mutagula malalanje aakulu, mungathe kudya hafu imodzi yokha.
Ubwino wa Zaumoyo
Malambo ndiwo magwero abwino a vitamini C , kuposa mphesa zamtengo wapatali , kutseketsa m'zinthu zoposa tsiku tsiku limodzi.
Vitamini C ndi antioxidant yamphamvu yomwe imatsutsana ndi kukalamba. Vitamini C imathandizanso kuthetsa maselo komanso kuchepetsa chitetezo cha m'mthupi.
Mawang'onong'ono amathandizanso potassium, thiamin, ndi masewera. Potaziyamu ingathandize kuchepetsa kuthamanga kwa magazi. Kafukufuku wina amasonyeza kuti anthu omwe ali ndi vuto la thiamin ali ndi chiopsezo chochepa chokhala ndi ubongo. Ndipo kupenda ndi kofunikira pa chitukuko cha fetus-kudya mokwanira kungalepheretse ziphuphu za neural.
Pamapeto pake, malalanje amakhalanso ndi tizilombo toyambitsa matenda omwe angateteze maselo ndi kuchepetsa chiopsezo cha matenda a mtima.
Ndapukuta Orange Wanga ndipo Ndinazindikira Kuti Ili Lofiira. Kodi Ndizotetezeka Kudya?
Inde, mwinamwake munagula lalanje yamagazi. Malalanje a magazi ndi mtundu wa lalanje wokhala wofiira, khungu lofiira komanso mchere wofiira wa magazi. Zikhoza kudyedwa yaiwisi, juiced, kapena kugwiritsidwa ntchito mu saladi ndi sauces.
Kusaka ndi Kusunga
Sankhani malalanje atsopano omwe amawoneka otsika komanso olemerera kukula kwake. Chipatso cholemera kwambiri, chiwombankhanga icho chidzakhala. Ayenera kukhala ndi khungu lopanda chilema, opanda nthenda. Musamawope malalanje omwe ali ndi mpunga wobiriwira, monga mtundu wa khungu umadalira nyengo.
Mukhozanso kuyesa zatsopano mwa kununkhiza: ngati sikununkhiza ngati tsamba la lalanje, pitirirani ku yotsatira.
Manyowa samapsa kwambiri atatengedwa. Choncho, muyenera kuwasunga m'firiji kuti apite kwa milungu ingapo mosiyana ndi sabata imodzi pa pepala.
Mukhozanso kugula malalanje am'chitini ndi madzi a lalanje. Ngati mumagula malalanje am'chitini, onetsetsani kuti alibe shuga wowonjezereka ndikutsuka musanagwiritse ntchito. Kumwa madzi a lalanje sikusankha bwino monga madzi amatha kuwonjezera pa zopatsa mphamvu ndi shuga, zomwe zimapangitsa kulemera kwapiritsi komanso ma shuga a magazi. Koma mungagwiritse ntchito madzi kuti mupange saladi kapena kuwonjezera mavitamini.
Njira Zabwino Zokonzekera Mapeyala
Idyani malalanje wofiira ndi dzanja kapena kuwonjezera pa saladi, sauces, kapena mchere.
Grate kapena julienne zest kwa sauces kapena zokongoletsa. Kukoma kwawo kokoma ndi maonekedwe okongola kungapangitse pizzazz kosavuta kumadya nkhuku kapena nsomba.
Maphikidwe
Yambani m'mawa anu ndi magawo angapo a lalanje kuti muyende limodzi ndi dzira lanu, kapena mulowetseni mchere ndi kuwonjezera ku yogurt kapena saladi yanu. Gwiritsani ntchito juzi kuti mupange calorie yotsika, sauces zokoma, ndi marinades.
- Orange Walnut Saladi
- Balsamic Orange Shrimp Kebabs
- Orange Glazed Shredded kaloti
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice-Hall, 2003: 638.
> Linus Pauling Institute. Thiamin. Zapezeka pa intaneti. http://lpi.oregonstate.edu/mic/vitamins/thiamin