I-mandarin orange iyisithelo esicebile ngezakhamzimba . Ngenxa yokuthi inama -calories aphansi futhi inemiphumela esuthisayo, ivame ukusetshenziswa ekudleni kokunciphisa isisindo . Njengamanje iyatshalwa futhi idliwa emazweni amaningi emhlabeni jikelele.
Uma udinga ukwehlisa amakhilogremu ambalwa futhi uthanda lesi sithelo, lokhu kudla kukulungele. Ukuze ukulandele, kumele ube nempilo enhle . Kuzokwenza ulahlekelwe amakhilogremu angu-1 kuya kwangu-2 ezinsukwini ezi-5 . Kuzodingeka uphuze amanzi amaningi ngangokunokwenzeka futhi wenze ama-infusions akho abe mnandi nge-sweetener.
Imenyu yansuku zonke:
Ukudla kwasekuseni: itiye elilodwa lezitshalo ozikhethele lona, ​​ingilazi eyodwa yobisi olukhishwe amafutha kanye ne-tangerine eyodwa.
Phakathi kwasekuseni: ingilazi eyodwa yejusi le-tangerine yemvelo.
Isidlo sasemini: umhluzi olula noma owenziwe ekhaya kanye nama-tangerine. Ungadla ama-tangerine amaningi ngendlela othanda ngayo.
Phakathi nemini: itiye elilodwa lezitshalo ozikhethele lona kanye neyogathi elilodwa elinamafutha aphansi.
Ukudla okulula: Itiye elilodwa lezitshalo ozikhethele lona, ​​u-50g woshizi wempilo kanye no-1 mandarin orange.
Isidlo sakusihlwa: Inkomishi e-1 yesobho lemifino elenziwe ekhaya kanye nama-tangerine. Ungadla ama-tangerine amaningi ngendlela othanda ngayo.
Ngemva kwesidlo sakusihlwa: itiye elilodwa lezitshalo ozikhethele lona.
Izinzuzo kanye nezakhiwo ze-mandarin
Ama-Mandarins aphawuleka ngokuqukethwe kwawo kwamanzi amaningi (cishe u-85%), umnikelo wawo we -fibre encibilikayo (i-pectin), kanye nama-antioxidant compounds afana nama-flavonoid nama-carotene (izinto ezandulela i-vitamin A). Ahlinzeka nge -vitamin C , i-potassium, i-magnesium, nama-vithamini B (njenge-folate). Ngokuphathelene namandla, ahlinzeka phakathi kuka- 35 no-53 kcal nge-100 g , kuye ngokuthi hlobo luni kanye nokuvuthwa kwalo; i-mandarin evamile iqukethe cishe u-40 kcal . Uma iqhathaniswa nama-orange, ngokuvamile aqukethe ushukela omncane kancane.
Ama-antioxidants ayo asiza ekulweni nama-free radicals futhi avikele isikhumba; i-vitamin C ikhuthaza ukwakheka kwe-collagen futhi ithuthukise ukumuncwa kwensimbi esekelwe ezitshalweni , okuwusizo ezimweni ze-anemia yokuntuleka kwensimbi. Ngaphezu kwalokho, kuye kwachazwa imiphumela yokulwa nokuvuvukala kanye nemiphumela engaba khona ye-bronchodilator.
Kusiza kanjani ukuncipha futhi kufanele ngidle bangaki?
Inhlanganisela yayo yama-calories aphansi , i-fibre esuthisayo , kanye nokuqukethwe kwamanzi kusiza ukulawula isifiso sokudla. Iyisithelo esinoshukela omncane futhi sicebile nge-potassium, okwenza kube nomphumela omncane wokukhipha isisu . Izifundo zibonisa indima ye -nobiletin (i-flavonoid) ekugayweni kwamafutha, ikakhulukazi esibindini , okusiza ukuvimbela ukunqwabelana kwawo.
Ukuze usekele ukwehlisa isisindo, isiqondiso esinengqondo ukudla ama-tangerine amabili kuya kwamane ngosuku njengengxenye yokudla kwe -orenji yokuhlanza umzimba . Kungcono ukuwadla ephelele kunokuphuza ujusi ukuze kulondolozwe i-fiber futhi kuncishiswe umthelela we-glycemic. Uma uzowadla phakathi kokudla, ungawahlanganisa namantongomane emvelo (ama-alimondi noma ama-pistachios) ukuze wandise ukusutha.
I-albedo (imicu emhlophe) yengeza imisoco
Imicu emhlophe ephakathi kwekhasi kanye nezingxenye (i-albedo) igcwele i-fiber kanye nama-flavonoid . Ungazilahli: zinikeza ama-antioxidants athile futhi zinegalelo ekuzizweni ugcwele . Ungasusa ingxenye yazo kuphela uma uzithola zine-fiber kakhulu, kodwa ukuzisebenzisa kuthuthukisa inani lokudla okunempilo lesithelo.
Izinhlobonhlobo kanye nendlela engcono kakhulu yokuyisebenzisa
Kunezinhlobo eziningi: ama-clementine (avame kakhulu futhi anephunga elimnandi), ama-Satsumas (amanzi kakhulu futhi angenambewu), kanye nezinhlobo zokuqala. Zonke zabelana ngephrofayili ecebile nge-vitamin C kanye ne-fiber, ngomehluko omncane wobumnandi. Kuhle ukuzidla zodwa , kumasaladi , njengezingxenye ku- yogurt yemvelo , noma ekufakweni okune-peel yayo ehlanjwe kahle. Ijusi elisanda kucindezelwa liyinto emnandi ngezikhathi ezithile; khumbula ukuthi ukujusisha kususa i-fiber futhi ushukela umuncwa ngokushesha.
Impilo yokugaya ukudla, impilo yenhliziyo nemithambo yegazi nezinye izinzuzo
Isiza ekugayweni okungcono kokugaya ukudla futhi ihlotshaniswa nengozi ephansi yezilonda zesisu . Ama-flavonoid ayo kanye ne-potassium kukhuthaza impilo yenhliziyo nohlelo lwezinhliziyo ngokusiza ekulawuleni umfutho wegazi; ushukela wayo ophansi kanye nokuqukethwe kwayo okuphezulu kwe-fiber kusekela ukulawulwa kwe-glycemic futhi kungasiza nge -cholesterol ephezulu ngokunciphisa ukumuncwa kwamafutha. Isenzo sayo se-antioxidant sivikela nezinqubo zokuwohloka.
Ukudla kwe-tangerine kuyindlela yesikhashana futhi akuyona uhlelo olulinganiselayo lwesikhathi eside. Ungalulandeli izinsuku ezingaphezu kwezi-5 , futhi xhumana nodokotela wakho noma uchwepheshe wezokudla uma unesifo sikashukela, izinkinga zokugaya ukudla noma zezinso, ukhulelwe, noma uphuza imithi. Ukuze uthole imiphumela ehlala njalo, faka ama-tangerine ekudleni okuhlukahlukene , kanye nokuzivocavoca umzimba kanye nokuphumula okwanele.
Ama-tangerines angaba umsizi omkhulu uma ufuna ukunciphisa amafutha kanye nomthamo ngenxa yenani lawo eliphansi lamakhalori , i-fiber , kanye nama-antioxidants ; uwasebenzise ngokuhlakanipha (kungcono aphelele, ama-2-4 ngosuku, amanzi anele) futhi, uma ukhetha imenyu yezinsuku ezi-5, yenza kanjalo ngokuqapha kanye nokulindela okungokoqobo.