Mabaka a 7 a ho ja litholoana tse ngata tsa Citrus

Litaba

• Litholoana tsa Citrus ke Life?
• 1. Ba ruile ka livithamini le metsoako ea limela
• 2. Ke Mohloli o Molemo oa Fibre
• 3. Litholoana tsa Citrus li tlase ka likhalori
• 4. Ba ka Fokotsa Likotsi Tsa Majoe a Liphio
• 5. Ba ka thusa ho loants'a kapa ho itšireletsa khahlanong le mofets'e
• 6. Li na le limatlafatsi tse matlafatsang bophelo bo botle ba pelo
• 7. Ba ka Sireletsa Boko ba Hau
• Karolo e ka tlase ea Litholoana tsa Citrus
• Lits'enyehelo tse phahameng li ka baka likheo
• Jusi ea Litholoana ha e na bophelo bo botle joaloka litholoana tsohle
• Morara oa morara o ka sebelisana le meriana e itseng
• Ntlha ea Bohlokoa

Litholoana tse monate, tse 'mala o khanyang tse tlisang khanya ea letsatsi matsatsing a mariha. Empa litholoana tsa lamunu ha li na tatso feela ebile li ntle - li ntle ho uena.

Sehlopha sena sa litholoana se kenyelletsa sirilamunu, kalaka, lilamunu le litholoana tsa morara, hammoho le mefuta e meng e mengata e nyalisitsoeng.

Ba na le letoto la melemo ea bophelo bo botle, ho tloha ho matlafatsang boits'ireletso ba mmele ho loants'a mofetše.

Bala ho fumana mabaka a 7 a ho ja litholoana tsa litholoana.

Litholoana tsa Citrus ke Life?

Litholoana tsa citrus li mela lifateng tse thunyang le lihlahleng. Li khetholloa ka lehlaka le letlalo le lesoeu le koahelang likarolo tse lero.

Ke matsoalloa a Australia, New Guinea, New Caledonia mme mohlomong le Asia Boroa-bochabela (1).

Matsatsing ana, li lengoa maemong a leholimo a chesang le a mongobo lefats'eng lohle. Libaka tse kholo tsa tlhahiso li kenyelletsa Spain, Brazil, China, US, Mexico le India (1).

Ho thahasellisang ke hore hoo e ka bang karolo ea boraro ea litholoana tsohle tsa lamunu li sebelisetsoa ho etsa lero (1).

U ka fumana mefuta eohle ea litholoana tsa citrus selemo ho pota. Nako e phahameng ea lilamunu le litholoana tsa morara Karolong e ka Leboea ea Lefatše e lipakeng tsa bohareng ba Hlakubele le Mmesa.

Mona ke mefuta e meng e tsebahalang ea litholoana tsa citrus:

• Li-orang tse monate: Valencia, mokhubung, lamunu ea mali, cara cara
• Semandarine: Satsuma, clementine, tangor, tangelo
• Limela: Persia, lime ea bohlokoa, kaffir
• Morara: E tšoeu, e khubelu ea ruby, kapa oroblanco
• Lemone: Eureka, Meyer
• Mefuta e meng: Citron, sudachi, yuzu, pomelos

Bala ka mabaka a 7 a ho eketsa litholoana tsena lijong tsa hau.

1. Ba ruile ka livithamini le metsoako ea limela

Litholoana tsa citrus ke mohloli o motle oa vithamine C, phepo e matlafatsang sesole sa 'mele le ho boloka letlalo la hao le boreleli ebile le saroloha (,,,).

Ebile, lamunu e le 'ngoe feela e mahareng e na le vithamine C eohle eo ue hlokang ka letsatsi (6).

Litholoana tsa Citrus le tsona li na le livithamini le liminerale tse ling tse ngata tseo 'mele oa hau o hlokang ho li sebetsa hantle, ho kenyeletsoa livithamini tsa B, potasiamo, phosphorus, magnesium le koporo ().

Ntle le moo, li ruile ka metsoako ea limela e nang le melemo e fapaneng ea bophelo bo botle, ho kenyeletsoa litlamorao tse khahlanong le ho ruruha le antioxidant.

Metsoako ena e kenyelletsa mefuta e fetang 60 ea flavonoids, carotenoids le lioli tsa bohlokoa, 'me li ikarabella bakeng sa melemo e mengata ea litholoana tsa litholoana tsa lamunu (,).

Kakaretso:

Litholoana tsa lamunu li na le phepo e ntle, li fana ka livithamini, liminerale le metsoako ea limela e u thusang hore u phele hantle.

2. Ke Mohloli o Molemo oa Fibre

Litholoana tsa Citrus ke mohloli o motle oa fiber. Senoelo se le seng feela sa likarolo tsa lamunu se na le ligrama tse 'ne tsa fiber (6).

Ho beha taba ka tsela e nepahetseng, ho kgothaletswa hore o je ligrama tse 14 tsa fiber bakeng sa likhalori tse 1000 tseo u li jang. Ho hakanngoa hore ke banna ba 4% feela le basali ba 13% ba US ba fumanang chelete eo ().

Fiber e na le melemo e 'maloa ea bophelo bo botle, ho kenyeletsoa le ho ntlafatsa bophelo ba' mele ba ho sila lijo le ho thusa ho theola boima ba 'mele.

Li-orang li na le fiber e ngata haholo, mofuta oa faeba e thusang ho theola maemo a k'holeseterole ().

Ha li bapisoa le litholoana le meroho e meng, litholoana tsa citrus li ikhethile ka hore li na le sekhahla se phahameng sa "fiber" e sa qhibilihang.

Kakaretso:

Litholoana tsa citrus ke mehloli e metle ea faeba e qhibilihang, e thusang ho theola k'holeseterole le ho thusa tšilo ea lijo.

3. Litholoana tsa Citrus li tlase ka likhalori

Haeba u shebile khalori ea hau, litholoana tsa citrus ke khetho e ntle.

Li na le li- calories tse fokolang, leha ho le joalo litaba tsa tsona tsa metsi le fiber li u tlatsa.

Mona ke likhalori tse ngata tse nang le mefuta ea mantlha ea litholoana tsa citrus (6, 12, 13, 14, 15):

• 1 clementine e nyane: 35
• 1 e 'ngoe ea lamunu: 62
• 1/2 litholoana tsa morara tse pinki: 52
• 1/2 tholoana ea morara e tšoeu: 39
• Lero le tsoang ho 1 lemone: 12

Ho feta moo, phuputso ea 2015 e neng e shebile mekhoa ea batho ea ho ja le boima ba mmele ho feta lilemo tse 24 e fumane hore ho ja litholoana tsa citrus ho amana le ho theola boima ba 'mele ().Kakaretso:

Litholoana tsa citrus li na le li-calories tse tlase, li ba etsa khetho e bohlale ho batho ba batlang ho theola boima ba 'mele kapa ho bo boloka.

4. Ba ka Fokotsa Likotsi Tsa Majoe a Liphio

Majoe a liphio ke likristale tse bohloko tsa diminerale.

Li ka theoa ha moroto oa hau o tsepame haholo kapa ha o na le liminerale tse ngata ho feta tse tloaelehileng mokhoeng oa hau oa moroto.

Mofuta o mong oa lejoe la liphio o bakoa ke maemo a tlase a citrate morotong.

Litholoana le meroho e mengata, haholo litholoana tsa citrus, li ka nyolla litekanyo tsa citrate ka morong oa hau, tsa fokotsa kotsi ea majoe a liphio ().

Ho noa lero la lilamunu le ho ja litholoana tsena ho ka fana ka mofuta o mong oa tlholeho ho tlatsetso ea potasiamo ea citrate.

Ho ea ka tlhaiso-leseling mabapi le litloaelo tsa Amerika tsa ho ja lilemong tse 40 tse fetileng, majoe a liphio a atile haholo ho batho ba jang litholoana tse fokolang tsa citrus ().

Kakaretso:

Ho ja litholoana tsa litholoana ho ka thusa ho theola menyetla ea liphio ho batho ba bang ka ho nyolla li-citrate morotong.

5. Ba ka thusa ho loants'a kapa ho itšireletsa khahlanong le mofets'e

Liphuputso tse ngata li hokahantse litholoana tsa citrus le kotsi e fokotsehileng ea mofetše o itseng (1).

Phuputsong e 'ngoe, batho ba jang grapefruit e le' ngoe kapa ba noang lero le le leng la litholoana tsa morara letsatsi le leng le le leng ba na le kotsi e tlase ea mofetše oa matšoafo ().

Boithuto bo bong bo bontšitse hore litholoana tsa citrus le tsona li ka itšireletsa khahlanong le kankere ea 'metso, mala, sefuba le pancreatic (,,,).

Litholoana tsena li na le metsoako e mengata ea limela, ho kenyeletsoa flavonoids, e ka thusang ho itšireletsa khahlanong le mofetše ().

Tse ling tsa li-flavonoid tsena li sebetsa joalo ka li-antioxidants 'me li ka thibela polelo ea liphatsa tsa lefutso tse ikarabellang bakeng sa mafu a mang a holofatsang, ho kenyeletsoa mofetše ().

Litholoana tsa litholoana li ka thusa ho loants'a mofetše ka ho hatella mofetše, ho thibela ho theoa ha mofetše le ho etsa hore likankere li se sebetse ().

Kakaretso:

Litholoana tsa citrus li ithutiloe ka bongata bakeng sa litlamorao tsa tsona tsa ts'ireletso mefuteng e fapaneng ea mofetše.

6. Li na le limatlafatsi tse matlafatsang bophelo bo botle ba pelo

Ho ja litholoana tsa litholoana ho ka ba molemo pelong ea hau.

Ebile, phuputso ea Majapane e fumane hore batho ba jang litholoana tse ngata haholo ba na le lipalo tse tlase tsa lefu la pelo le stroke ().

Ntle le moo, tlhahlobo ea 2017 e fana ka maikutlo a hore litholoana tsa morara li hokahane le phokotso ea khatello ea mali ea systolic ().

Metsoako e mengata ea litholoana tsa citrus e ka ntlafatsa matšoao a bophelo ba pelo.

Mohlala, faeba ea tsona e qhibilihang le li-flavonoids li ka ntlafatsa maemo a k'holeseterole ka ho phahamisa "cholesterol" e ntle ea HDL le ho theola "cholesterol" e "mpe" le "triglycerides").

Mefuta e mengata ea flavonoids ea litholoana tsa sitrase, ho kenyeletsoa e bitsoang naringin, ke li-antioxidants tse matla tse thusang pelo ka litsela tse ngata ().

Kakaretso:

Metsoako e mengata ea litholoana tsa lamunu e ka thusa bophelo ba pelo ka ho ntlafatsa maemo a k'holeseterole le ho theola khatello ea mali.

7. Ba ka Sireletsa Boko ba Hau

Li-flavonoids tse litholoana tsa litholoana li ka thusa ho thibela mafu a methapo ea kutlo, a kang Alzheimer's le Parkinson, a bakoang ke ho senyeha ha lisele tsamaisong ea methapo.

Ka karolo e itseng, mafu ana a bakoa ke ho ruruha.

Li-flavonoids tse fumanoang litholoana tsa citrus li na le matla a khahlanong le ho ruruha ao ho nahanoang hore a thusa ho itšireletsa khahlanong le letoto la liketsahalo tse etsang hore tsamaiso ea methapo e senyehe (,).

Mefuta e ikhethileng ea li-flavonoids, ho kenyeletsoa hesperidin le apigenin, li bontšitsoe ho sireletsa lisele tsa boko le ho ntlafatsa ts'ebetso ea boko litoaneng le lithutong tsa liteko ().

Liphuputso tse 'maloa ho batho ba baholo li bontšitse hape hore maro a lilamunu a ka matlafatsa ts'ebetso ea boko (,,).

Kakaretso:

Litholoana le lero la litholoana li ka thusa ho matlafatsa tšebetso ea boko le ho sireletsa boko mathateng a methapo ea kutlo.

Karolo e ka tlase ea Litholoana tsa Citrus

Le ha setšoantšo se akaretsang sa litholoana se monate, ho na le lintho tse fokolang tse ka 'nang tsa fokotseha.

Lits'enyehelo tse phahameng li ka baka likheo

Ho ja litholoana kapa maro a mangata a namunu ho ka eketsa menyetla ea ho koaloa. Ke hobane acid e litholoana tsa lamunu e senya leino la meno (,).

Ena ke kotsi e khethehileng haeba u noa metsi a sirilamunu letsatsi lohle, u hlapa meno ka asiti.

Ho khahlisang ke hore metsoako e meng ea makhapetla a lamunu e ka loants'a libaktheria tse bakang meno a meno, leha ho hlokahala lipatlisiso tse ling ho bona hore na tlhahisoleseling eo e ka sebelisoa joang ().

Jusi ea Litholoana ha e na bophelo bo botle joaloka litholoana tsohle

Le ha maro a lamunu le a litholoana tsa morara a na le vithamine C e ngata le limatlafatsi tse ling tse atisang ho fumanoa litholoana tsa litholoana tsohle, ha li phele hantle.

Ke hobane ho fana ka lero ho fana ka tsoekere e ngata le fiber e fokolang haholo ho feta ho fana ka litholoana tse felletseng (6, 35).

Ho na le mabaka a 'maloa a etsang hore bothata bo be teng.

Taba ea mantlha, tsoekere e ngata ha e sebelisoa e fetolela likhalori tse ngata. Ho noa lero la litholoana le lino tse ling tse nang le likhalori tse ngata ho ka etsa hore o be boima ().

Taba ea bobeli, ha 'mele oa hau o nka bongata ba fructose (mofuta oa tsoekere ka lero la litholoana), o kenella kapele maling a hau ebe o isoa sebeteng sa hau ().

Haeba sebete sa hau se fumana fructose ho feta kamoo se ka sebetsang, se fetola tse ling tsa fructose hore e be mafura. Ha nako e ntse e feta, mafura ao a mafura a ka baka mafu a mafura a sebete ().

Ho fumana fructose litholoana tse felletseng ha se bothata, hobane o fumana chelete e nyane ka nako. Hape, fiber e fumanoang litholoana e senya fructose, e etsang hore e kenelle butle-butle maling a hao.

Morara oa morara o ka sebelisana le meriana e itseng

Ho ja litholoana tsa morara kapa ho noa lero la litholoana tsa morara e ka ba bothata haeba u noa meriana e itseng.

Ho na le enzyme ka maleng a hao e fokotsang ho monya meriana e itseng. Furanocoumarin, e leng k'hemik'hale ea tholoana ea morara, e tlama enzyme ena mme e e thibela ho sebetsa hantle.

Ka lebaka leo, 'mele oa hau o monya meriana e mengata ho feta kamoo e lokelang ().

Furanocoumarin e boetse e fumaneha ho li-orang tsa tangelos le Seville (mofuta o sebelisetsoang marmalade).

Ho na le lithethefatsi tse 'maloa tsa ngaka tse rekisoang le tse rekisoang ka bongata tse anngoeng ke tholoana ea morara, ho kenyelletsa ():

• Li-statin tse ling, tsa k'holeseterole e phahameng, ho kenyeletsoa Lipitor le Zocor
• Lits'ireletso tse ling tsa calcium channel, bakeng sa khatello e phahameng ea mali, ho kenyeletsoa Plendil le Procardia
• Cyclosporine, sethethefatsi se itšireletsang mafung
• Mefuta e meng ea Benzodiazepines, ho kenyelletsa Valium, Halcion le Versed
• Meriana e meng, ho kenyelletsa Allegra, Zoloft le Buspar

Kakaretso:

Le ha litholoana tsa citrus hangata li phetse hantle, li ka ba le mathata a mang. Asiti ea bona e ka senya enamel ea meno 'me litholoana tsa morara li ka sebelisana le meriana e meng.

Ntlha ea Bohlokoa

Ho na le mabaka a mangata a ho ja litholoana tsa litholoana.

Li na le phepo e ntle 'me li na le metsoako ea limela e ka sireletsang khahlanong le maloetse a fapaneng, ho kenyeletsoa mofetše, lefu la pelo, ho se sebetse ha boko le majoe a liphio.

Empa ikemisetse ho ja litholoana tse felletseng, ho fapana le lero la litholoana tse ngata, kaha tsoekere ea eona e phahameng e ka baka mathata.

Ka kakaretso, litholoana tsa litholoana li phetse hantle, li na le likhalori tse tlase ebile li bonolo ho li ja. Batho ba bangata ba ka rua molemo ka ho eketsa lilamunu tse ngata lijong tsa bona.