Mukuwedzera pakunaka, michero yecitrus yakapfuma mune antioxidants.
Chinhu chokutanga chinouya mupfungwa patinofunga nezvemichero yecitrus ichokwadi chokuti ivo vane simba guru revhitamini C. Zvisinei, orenji haisi pamusoro pezvinyorwa zvezvibereko zvakapfuma mu vitamini C. Guava, kiwi uye sitirobheri zvine yakawanda yevhitamini iyi. .
Vitamin C ndeimwe yeanonyanya kuzivikanwa antioxidants inodzivirira kukura kwemoyo uye oncological zvirwere mumuviri. Iyo zvakare inodzivirira LDL cholesterol kubva kune oxidation uye inovhara kuumbwa kwe nitrosamines, makemikari ane njodzi anokonzera cancer. Mukuwedzera, vhitamini C inowedzera masero ekudzivirira.
Matsutso nechando imwaka apo furuu yakatekeshera. Mubvunzo unomuka: michero ye citrus inogona kubatsira mukudzivirira kubva kuhutachiona hwehutachiona uye kutonhora? Nekudzivirira, vanhu vazhinji vanotora ascorbic acid. Kunyange zvazvo vitamini C isingadziviri kutonhora, inobatsira kubvisa zviratidzo uye kupfupisa nguva yezvirwere. Vitamin C inoshanda muhuwandu hunosvika 250 mg pazuva. Hapana chikonzero chekuwedzera dose.
Oranges, kunze kweine vhitamini C, yakapfuma mukudya fiber, vhitamini B1, pamwe nefolic acid uye potassium. Pectin, fiber inowanikwa mumichero yecitrus, inoderedza zvakanyanya cholesterol yeropa. Folic acid, kunze kwekudzivirira kubva kune neural tube defects, ine antioxidant zvimiro. Kudya kwakapfuma mu folic acid kunogona kuderedza dambudziko rekuita zvirwere zvinoputika, mutsipa, etc. Kushayikwa kwefolate kunotungamirira kuderera kwekuumbwa kwemasero machena eropa uye kuderedzwa kwehupenyu hwavo. Muto mumwe chete weorenji (anenge 200 g) une 100 micrograms yefolic acid. Zvimwe zvinopa folic acid miriwo mitsva yemashizha, oatmeal, uye bhinzi. Potassium inodzivirira kuwedzera kweropa kunoenderana nekuwedzera sodium. Zvakare, muto weorenji unozadza kurasikirwa kwe electrolyte muvana vanorwara nemanyoka.
Mukuwedzera kune mavhitamini uye maminera ataurwa pamusoro apa, michero yecitrus ine zvakawanda zvinoshingaira zvekuchengetedza utano-kudzivirira phytochemicals. Saka, maranjisi ane zvinopfuura 170 phytochemicals. Pakati pavo pane carotenoids, flavonoids, terpenoids, limonoids, glucaric acid.
Michero yeCitrus ine inopfuura 60 flavonoids. Zvinhu zve flavonoids zvakawanda: anti-cancer, antibacterial, anti-carcinogenic, anti-inflammatory. Mukuwedzera, flavonoids inogona kuvharidzira platelet aggregation uye nokudaro kuderedza ngozi ye coronary artery thrombosis. Iyo flavonol quercetin ine simba rinowedzera antioxidant mhedzisiro pane beta-carotene uye vhitamini E. Iyo flavonoids tangeretin uye nobiletin inoshanda inhibitors yebundu cell kukura uye inokwanisa kuita iyo detoxifying system yeglycogen phosphorylase. Tangeretin inokwanisa kuvharidzira kukuvadzwa kwematishu ane hutano neanehasha bundu masero.
Michero yeCitrus ine 38 limonoids, iyo huru iri limonin uye nomilin. Iwo akaomarara triterpinoid makomisheni ndiwo anokonzera kuravira kunorwadza kwemichero yecitrus. Ivo vanowanikwa mune yakanyanya kuwanda mugrapefruit uye orange juice. MaLimonoids anewo simba rekudzivisa kukura kwebundu kuburikidza nekukurudzira yepakati detoxifying enzyme, glutathione-S-transferase.
Orange nemafuta eremoni akakwira mulimonene, terpinoid iyo inewo anti-cancer mhedzisiro. Zvese zviri zviviri pulp yemuchero wecitrus uye albedo (iyo yakapfava chena subcutaneous layer mumichero yecitrus) yakapfuma muzvinhu zvinobatsira, izvo zvinonzi. glucarates. Munguva ichangopfuura, zvinhu izvi zvave zvichinyatsodzidza, nokuti zvine simba rekudzivirira kurwisana neoplasms yakaipa muzamu uye kuderedza kuoma kwePMS. Mukuwedzera, glucarates inokwanisa kugadzirisa estrogen metabolism.
Oranges ine anopfuura 20 carotenoids. Red-fleshed mazambiringa akapfuma mu beta-carotene. Zvisinei, tangerines, maranjisi, nemimwe michero yecitrus ine zvakawanda zvemamwe carotenoids (lutein, zeaxanthin, beta-cripoxanthin) ane simba re antioxidant migumisiro uye anobatsira kurwisana nezera remacular degeneration; ndicho chikonzero chikuru cheupofu muvanhu vanopfuura makore makumi matanhatu nemashanu. Pink grapefruit inewo yakawanda mu lycopene, ruvara rutsvuku runowanikwa mumadomasi nemagwavha. Lycopene ine simba rinopesana nekenza.
Kazhinji, zvinokurudzirwa kudya zvishanu kana kupfuura zvemichero nemiriwo pazuva, kunyanya miriwo yakasvibira neyero uye michero yecitrus.