11 11tụnanya Health Uru Oroma

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A na-akpọ sayensị dị ka Citrus x sinensis, oroma bụ otu n'ime mkpụrụ osisi ndị ama ama n'ụwa. Ọtụtụ ndị amaghị na oroma bụ n'ezie obe n'etiti pomelo na mkpụrụ osisi mandarin. Lọ nkwakọba ihe oriri na ọtụtụ ihe ndị ọzọ bara uru, oroma nwere ike ịbara ahụ ike gị n'ọtụtụ ụzọ.

Odị oroma ndị kachasị ewu ewu bụ oroma ọbara, oroma otube, oroma a na-enweghị acid na oroma ndị a na-ahụkarị. Na calorie dị obere yana mkpụrụ nri na-edozi ahụ, mkpụrụ osisi a nwere ike imeziwanye ahụike mmadụ. Enwere ike ikwu na ọ bụ oroma dị ụtọ na ịdị ụtọ dị iche iche, na-eme ka ọ bụrụ ihe dị mkpa maka ihe ọ juụ juụ, jams, pickles, candied orange orange and even cosmetics ^{[1] [abụọ]} .

Ezigbo isi iyi nke fiber, vitamin C, thiamine, folate na antioxidants, mkpụrụ osisi ndị a ga-enwerịrị na nri gị kwa ụbọchị ^[3] . Yabụ, gaa n'ihu na-agụ iji mara maka uru ahụike dị iche iche yana ojiji nke mkpụrụ osisi oroma a na-amị mkpụrụ citrus.

Ozi na-edozi ahụ nke oroma

100 gram oroma nwere abụba 0.12 g, protein 0.94 g, 0.087 mg thiamine, 0.04 mg riboflavin, 0.282 mg niacin, 0.25 pantothenic acid, 0.06 mg vitamin B6, 0.1 mg iron, 0.025 mg manganese na 0.07 mg zinc.

Ihe ndị fọdụrụ na nri oroma ndị a bụ ndị a ^[4] :

ka esi agbazi ntutu eke

• 11,75 g ihe ndi ozo
• 9,35 g shuga
• 2.4 g eriri nri
• 86,75 g mmiri
• 11 mcg vitamin A equiv.
• 30 mcg folate
• 8.4 mg choline
• 53,2 mg vitamin C
• 40 mg calcium
• Magnesium 10 mg
• 14 mg site
• 181 mg potassium

Uru Ahụike Nke Ora

Site na imeziwanye ahụ ike nke obi gị na iwepụ enyemaka na akpịrị ịkpọ nkụ, mkpụrụ osisi ndị a ga-enwerịrị na nri gị. Guo ka imata uzo di iche iche nke oroma n’aru gi n’ahu ike ^{[6] [7] [8]} .

1. Mee ka afọ ntachi belata

Ebe dị ezigbo mma nke eriri nwere ike ịgbanye na nke anaghị emebi emebi, oroma dị mma iji mee ka eriri afọ gị na-agagharị. Eriri dị na ha ga-eme ka oche gị dị elu, si otú a na-egbochi ọrịa obi eriri afọ. Ha na-emekwa ka ihe ọ juụ ofụ na-emepụta nri, na-eme ka nri digestation.

2. Dozie ọbara mgbali elu

Oranges bụ magnesium bara ụba nke na-enyere aka ịhazi ọbara mgbali. Flavonoid a na-akpọ hesperidin, nke dị na oroma na-emekwa ka ọbara mgbali elu anyị nwee ike ịchịkwa.

3. Gbochie ọrịa kansa

Mkpụrụ osisi citrusy a bụ ike nke vitamin C, nke bụ nnukwu ihe na-egbochi ọgwụ na ahụ ike na ọgụ. Ọzọkwa, otu ngwakọta a na-akpọ limonene, nke a na-ahụkarị na oroma, amatala na ọ nwere ihe na-egbochi kansa. Compoundlọ a na-arụ ọrụ ebe usoro ahụ ji alụso ọrịa ọgụ na-ada. Ọ na - achọpụta mkpụrụ ndụ ndị na - ebute ọrịa kansa ma na - ebibi ha, na - egbochi ọrịa cancer.

4. Chebe usoro obi

Ndị na-egbochi oxidants dị na oroma na-alụ ọgụ mmebi ahụ na-enweghị ihe ọ bụla ma nyere aka igbochi oxidation nke cholesterol. Ogwu cholesterol na-agbasosi ike n’ime akwara ọbara ma gbochie ịbunye ọbara n’obi, na-ebute nkụchi obi. Ndị na-egbochi ndị na-eme ihe nchịkwa na-enyere aka ịkwụsị mmetụta nke ndị a free radicals ma chebe obi site na ọrịa ^[9] . Iwere oroma mgbe niile nwere ike inyere gị aka ka ọ ghara igbochi ọrịa obi ma mee ka obi dị mma ^[10] .

5. Mbuli ọgụ

Jupụta na vitamin C, oroma mara maka ọgụ ọgụ boosting ikike. N’inwe sistemu nchekwa siri ike ma kwụsie ike, ahụ anyị nwere ike ịlụso ọrịa ọgụ ọgụ karịa ma gbochie ọrịa. Ọzọkwa, polyphenols dị na ha bụ nje na-egbochi nje, na-egbu nje na-abanye n'ime ahụ anyị tupu ha ebute ọrịa ^[10] .

6. Mee ka ọbara dị ọcha

Oroma bụ ihe dị ọcha dị ọcha. Flavonoids dị na mkpụrụ osisi na-ebute ọrụ enzyme na ahụ ma nyere aka umeji iwepụ nsị ahụ. Eriri na-eri nri n’ime ha na-eme ka eriri afọ na-agbagharị, si otú ahụ na-ewepụ ihe mkpofu na ihe ndị achọghị na ahụ. Ihe nhichapụ nke oroma na-enyere aka mee ka ọbara gị dị ọcha ^{iri na otu} .

7. Nkwalite ahụ ike

Oranges nwere ezigbo vitamin D, nke na-eme ka mmiri nke calcium kwesịrị ekwesị na-enyere ya aka iru ọkpụkpụ. Oroma nwekwara ascorbic acid, nke na-enyere aka na mma nke calcium ^[12] .

8. Meziwanye ahụ ike ọnụ

Oranges ndị magburu onwe ha na ahụ ike chịngọm. Ha na-eme ka akwara ọbara na njikọ jikọtara ha sie ike. Ha na-egbochi mmepe nke ihe e dere ede ma na-ete ezé na akwa mkpuchi, na-egbochi corrosion ^[13] . Vitamin C na oroma na-ebelata mbufụt ma na-emekwa ka ume ahụ dị ọhụrụ maka ogologo oge site na igbu nje bacteria na-akpata ajọ ume ma na-enyere aka igbochi ire ọcha na-acha ọcha.

eke ntutu agba maka isi awọ

9. Gbochie oria oria

Nnyocha achọpụtala na ị ofụ oroma mgbe niile na-enyere aka igbochi akụrụ akụrụ site na ịchụpụ oke citrate na mmamịrị ma belata acidity ya. Oroma na-enyere akụrụ aka ịrụ ọrụ nke ọma site na igbochi ọbara mgbali elu na ịchịkwa ọkwa shuga, na-ebelata nrụgide dị na ha ^[14] .

10. Na-egbochi ụkwara ume ọkụ

A na-amata oriri oroma mgbe niile ka ibelata ụkwara ume ọkụ ugboro ugboro. Njirimara mgbochi ya na-enyere aka belata mbufụt nke ikuku ^{iri na ise} . Ha na-egbochi mmebi nke oxidation site na free radicals dị ka a maara ha ka ha nwekwuo mbufụt ma mee ka ụkwara ume ọkụ. Flavonoids dị na oroma na-ebelata mmetụ bronchial.

11. Bulie ụbụrụ ụbụrụ

Oranges na-ejikwa phytonutrients na folic acid na-arụ ọrụ dị mkpa n'ịkwalite mmepe nke ụbụrụ gị. Bụrụ ikike gị itinye uche ma ọ bụ ịmụ ihe ọhụụ, mkpụrụ osisi a nwere ike ime ka ụbụrụ gị nwee ike ime ihe ^[16] .

Ezi ntụziaka oroma

1. Mkpụrụ osisi na kukumba na-atọ gị ụtọ

Efrata ^[17]

• & frac34 iko coarsely chopped oroma agba (2 ọkara oroma)
• & frac12 iko chopped kukumba
• & frac14 cup chopped red yabasị
• 2 tablespoons chopped seeded jalapeño ose
• 1 tablespoon chopped fresh cilantro
• 1 teaspoon wayo zest
• 2 tablespoons wayo ihe ọ juiceụ juiceụ
• 1 tablespoon ihe ọ juiceụ orangeụ oroma
• 1 teaspoon mmanụ a honeyụ
• & frac12 teaspoon kosher nnu

Ntụziaka

• Ikpokọta strawberries, oroma agba, kukumba, yabasị, jalapeño, cilantro, wayo zest, ihe ọ juiceụ juiceụ lime, ihe ọ orangeụ orangeụ oroma, mmanụ a honeyụ na nnu na nnukwu efere.
• Hapụ ya ka ọ kwụrụ maka nkeji iri.
• Na-eje ozi ma nwee obi ụtọ.

2. Oroma na asparagus salad

Efrata

• 8 ounces dị ọhụrụ asparagus
• 2 tablespoons ihe ọ juiceụ orangeụ oroma
• 2 teaspoons mmanụ oliv
• & frac12 teaspoon Dijon mọstad
• ⅛ teaspoon nnu
• Dash nke ala ose
• 1 ọkara oroma, peeled na nkebi

Ntụziaka

• Tụfuo ntọala osisi ahụ site na asparagus ma kpochapụ akpịrịkpa.
• Bee osisi ndị ahụ ma sie ya na obere mmiri na-esi esi na obere ite mmiri kpuchie maka 1 nkeji.
• Kpoo ya ma kpoo asparagus ozugbo n'ime nnukwu mmiri mmiri.
• Igbapu na akwa nhicha.
• Ghichaa ihe ọ orangeụ orangeụ oroma, mmanụ oliv, mọstad, nnu, na ose n'ime nnukwu efere.
• Tinye ngalaba asparagus na oroma ma jiri nwayọọ gwakọta.

Side mmetụta Of oroma

Mkpụrụ osisi ndị a na-achịkwa na obere anaghị akpata mmetụta ọ bụla na ahụ gị. Agbanyeghị, mgbe a na-ere ya n'ọtụtụ buru ibu - ọ nwere ike ịnwe ụfọdụ mmetụta na-adịghị mma ^{[18] [19]} .

• Iri oke ora nwere ike ibute afọ ntachi, afọ ọsịsa ma ọ bụ afọ mgbu zuru oke, n'ihi nnukwu eriri.
• Nnukwu ọdịnaya nke acidity na mkpụrụ osisi ahụ nwere ike ime ka mgbaàmà nke GERD ka njọ.
• Zere iri oroma ma ọ bụrụ na ị na-a medicinesụ ọgwụ maka ọbara mgbali elu n'ihi na mkpụrụ osisi ahụ nwere ike ime ka ọkwa potassium gị rịa elu.

1. [1]Van Duyn, M. A. S., & Pivonka, E. (2000). Nchịkọta nke uru ahụike nke mkpụrụ osisi na akwukwo nri maka ndị ọkachamara na-eri nri: akwụkwọ ndị a họọrọ. Journal of the American Dietetic Association, 100 (12), 1511-1521.
2. [abụọ]Grosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., ... & Scuderi, A. (2013). Uhie na-acha ọbara ọbara: ụdị nnwale na nke epidemiological na-egosi uru ọ bara na ahụike mmadụ. Ọgwụ na-agwọ ọrịa na ogologo ndụ cellular, 2013.
3. [3]Slavin, J. L., & Lloyd, B. (2012). Uru ahụike nke mkpụrụ osisi na akwụkwọ nri. Ọdịdị n'ihe oriri na-edozi ahụ, 3 (4), 506-516.
4. [4]Luckow, T., & Delahunty, C. (2004). Nnabata nke ihe ọumụ orangeụ oroma nwere ihe ndị na-arụ ọrụ. Food Research International, 37 (8), 805-814.
5. [5]Crinnion, W. J. (2010). Organic Organic nwere ọkwa dị elu nke ụfọdụ nri, ala nke pesticides, ma nwee ike inye ndị ahịa ahụ uru ahụike. 15 (1).
6. [6]Kozlowska, A., & Szostak-Wegierek, D. (2014). Flavonoids-isi mmalite nri na uru ahụike. Akwụkwọ akụkọ nke National Institute of Hygiene, 65 (2).
7. [7]Yao, L. H., Jiang, Y. M., Shi, J., Tomas-Barberan, F. A., Datta, N., Singanusong, R., & Chen, S. S. (2004). Flavonoids na nri yana uru ahụike ha. Nri akuku maka nri mmadụ, 59 (3), 113-122.
8. [8]Noda, H. (1993). Uru ahụike na ihe oriri na-edozi ahụ nke nori. Journal of Applied Phycology, 5 (2), 255-258.
9. [9]Economos, C., & Clay, W. D. (1999). Nri na uru ahụike nke mkpụrụ osisi cit. Ike (kcal), 62 (78), 37.
10. [10]Hord, N. G., Tang, Y., & Bryan, NY (2009). Nri nri nke nitrates na nitrites: usoro ihe ọmụmụ banyere uru ahụike. Akwụkwọ akụkọ American nke na-edozi ahụ, 90 (1), 1-10.
11. iri na otuRodrigo, M. J., Cilla, A., Barberá, R., & Zacarías, L. (2015). Carotenoid bioaccessibility na pulp na ihe ọ juiceụ juiceụ ọhụrụ site na oroma na mandarin dị ụtọ nke carotenoid bara ụba na nri, 6 (6), 1950-1959.
12. [12]Morton, A., & Lauer, J. A. (2017) Nkeji edemede Tụle apụl na oroma: atụmatụ iji tụọ ahụike na ụkpụrụ mmekọrịta ndị ọzọ.
13. [13]Sajid, M. (2019). Uru Citrus-Health na Production Technology.
14. [14]Rodrigo, M. J., Cilla, A., Barberá, R., & Zacarías, L. (2015). Carotenoid bioaccessibility na pulp na ihe ọ juiceụ juiceụ ọhụrụ site na oroma na mandarin dị ụtọ nke carotenoid bara ụba na nri, 6 (6), 1950-1959.
15. iri na iseSelvamuthukumaran, M., Boobalan, M. S., & Shi, J. (2017). Ihe ndị dị ndụ na Citrus Mkpụrụ na Uru Ahụ Ike Ha. Phytochemicals in Citrus: Ngwa na Ọrụ Nri.
16. [16]Cancalon, P. F. (2016). Citrus juices ahụike uru. Mmetụta Na-akpata Na Ahụike na Nri (p. 115-127). Humana Press, Cham.
17. [17]Na-eri nri. (nd). Ezi oroma akwụkwọ nri oroma [Blog post]. Weghachiri na, http://www.eatingwell.com/recipes/19211/ingredients/fruit/citrus/orange/?page=2
18. [18]Rajeswaran, J., & Blackstone, E. H. (2017). Risksgba nsogbu: riskssọ mpi. Akwụkwọ akụkọ banyere ịwa ahụ na ịwa obi, 153 (6), 1432-1433.
19. [19]Karavolias, J., House, L., Haas, R., & Briz, T. (2017) .metụta nke Onye Mmepụta Na Iji Biotechonology Na Ndị Ahịa Njikere Paykwụ: Ego Achọrọ Maka Oranges Ndị Ejiri Na Biotechnology (Mba. 728-2017 -3179).

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