7 mau kumu e ʻai hou ai i nā hua citrus
Anter
- He aha nā hua citrus?
- 1. Loaʻa lākou i nā huaora a me nā mea kanu
- 2. ʻO lākou kahi kumu maikaʻi o ka fiber
- 3. Haahaa nā hua Citrus i nā kalena
- 4. Hiki iā lākou ke hōʻemi i kou makaʻu i nā pōhaku hakuʻala
- 5. Hiki iā lākou ke kōkua i ke kaua a pale ʻana i ka maʻi ʻaʻai
- 6. Loaʻa iā lākou nā meaʻai e hoʻonui ai i ke olakino puʻuwai
- 7. Hiki iā lākou ke pale i kou lolo
- ʻO ka lalo o nā hua Citrus
- Hiki i nā helu kiʻekiʻe ke hana i nā Cavities
- ʻAʻole maikaʻi ke olakino huaʻai e like me ka hua holoʻokoʻa
- Hiki i ka huakea ke launa me kekahi mau lāʻau
- Ka Laina Lalo
ʻO nā hua ʻalani a me nā aniani nani e lawe mai i ka pā o ka lā i nā lā hoʻoilo. Akā ʻaʻole nā meaʻono a nani wale nā hua citrus - maikaʻi nō hoʻi lākou nāu.
Aia kēia papa o nā hua me nā lemona, nā limes, nā ʻalani a me ka huaʻulu, a me nā hybrids a me nā ʻano like ʻole.
Loaʻa iā lākou ka nui o nā pono olakino, mai ka hoʻoikaika ʻana i ka pale ʻana i ka hakakā ʻana i ka maʻi ʻaʻai.
Heluhelu e ʻike i nā kumu he 7 e ʻai ai i nā hua citrus.
He aha nā hua citrus?
Ulu nā hua citrus ma nā kumu pua a me nā laʻalāʻau. Hoʻohālikelike ʻia lākou e kahiʻili ʻili a me ka keʻokeʻo keʻokeʻo e hoʻopili i nā ʻono momona.
He ʻōiwi lākou no Australia, New Guinea, New Caledonia a me ʻĀkau Hikina Hema paha (1).
I kēia mau lā, mahi ʻia lākou i nā aniau tropical a subtropical a puni ka honua. ʻO nā kikowaena hana nui ʻo Sepania, Brazil, Kina, US, Mexico a me India (1).
ʻO ka mea hoihoi, kokoke i ka hapakolu o nā hua citrus āpau e hoʻohana ʻia e hana i ka wai (1).
Hiki iā ʻoe ke ʻike i nā hua sitrus āpau i kēlā me kēia makahiki. ʻO ke kau kiʻekiʻe loa no nā ʻalani a me nā huaʻalani i ka Hemisphere ʻĀkau ma waena o ka waena o Kekemapa a me ʻApelila.
Eia kekahi ʻano laha nui o nā hua citrus:
- ʻAlani ʻalani: Valencia, piko, ʻalani ʻalani, cara cara
- Nā Mandarins: ʻO Satsuma, clementine, tangor, tangelo
- Lime: Peresia, kī lime, kaffir
- Hua waina: Keʻokeʻo, ʻulaʻula ruby, oroblanco
- Lemona: Eureka, Meyer
- Nā ʻano ʻē aʻe: Citron, sudachi, yuzu, pomelos
1. Loaʻa lākou i nā huaora a me nā mea kanu
ʻO nā hua Citrus kahi kumu maikaʻi loa o ka huaora C, kahi meaola e hoʻoikaika ai i ka ʻōnaehana pale a mālama i kou ʻili i laumania a me ka lahilahi (,,).
I ka ʻoiaʻiʻo, hoʻokahi wale nō ʻalani i loaʻa i ka wikamina C āu e pono ai i ka lā (6).
Loaʻa i nā hua Citrus nā huina maikaʻi o nā huaora a me nā minelala e pono ai i kou kino e hana pono, e like me nā huaʻai B, potassium, phosphorous, magnesium a me keleawe ().
Hoʻohui ʻia, waiwai lākou i nā mea kanu mea kanu i loaʻa nā pono olakino like ʻole, me nā hopena anti-inflammatory a me nā antioxidant.
Hoʻopili kēia mau mea hoʻohui ma luna o 60 mau ʻano flavonoids, carotenoids a me nā aila pono, a he kuleana no lākou i nā pono olakino hua hua citrus (,).
Hōʻuluʻulu Manaʻo:ʻOi aku ka momona o nā hua citrus, ke hāʻawi nei i kahi nui o nā wikamina, nā minelala a me nā mea kanu mea kanu e kōkua i kou olakino.
2. ʻO lākou kahi kumu maikaʻi o ka fiber
ʻO nā hua citrus kahi kumu maikaʻi o ka fiber. Hoʻokahi wale nō kīʻaha o nā ʻalani ʻalani i loaʻa nā ʻehā mau huna o ka fiber (6).
E hoʻokau i kēlā i ke kuanaʻike, paipai ʻia ʻoe e ʻai i ka 14 gram o ka puluniu no kēlā me kēia 1000 kaloli āu e ʻai ai. Hoʻolālā ʻia ʻo 4% wale nō o nā kāne a me 13% o nā wahine ma ka US i loaʻa i kēlā nui ().
Loaʻa nā pono olakino i ka fiber, me ka hoʻomaikaʻi ʻana i ke olakino digestive a me ke kōkua ʻana i ka pohō kaumaha.
Kūlana kiʻekiʻe nā ʻalani i ka fiber soluble, ke ʻano o ka fiber e kōkua ai e hoʻohaʻahaʻa i nā pae kolesterol ().
Hoʻohālikelike ʻia i nā huaʻai a me nā mea ʻai ʻē aʻe, kū hoʻokahi nā hua citrus i ka loaʻa ʻana o ka lakio kiʻekiʻe o ka hoʻoheheʻe ʻia i ka pulupulu i hiki ʻole ke hoʻoliʻiliʻi ().
Hōʻuluʻulu Manaʻo:
ʻO nā hua Citrus nā kumu maikaʻi o ka pulupulu i hiki ke hoʻoheheʻe ʻia, kahi mea e kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol a me ke kōkua o ka digestion.
3. Haahaa nā hua Citrus i nā kalena
Inā ʻoe e nānā nei i kāu lawe ʻana i ka calorie, he koho maikaʻi nā hua citrus.
Ua haʻahaʻa lākou i nā calories, akā kōkua ko lākou wai a me nā ʻikepili i ka hoʻopiha iā ʻoe.
Eia pehea ka nui o nā calories i nā ʻano nui o nā hua citrus i loaʻa (6, 12, 13, 14, 15):
- 1 uuku clementine: 35
- 1 ʻalani ʻalani: 62
- 1 / ʻelua grapefruit: 52
- 1/2 grapefruit keʻokeʻo: 39
- Wai mai 1 lemona: 12
Haʻahaʻa nā hua citrus i nā caloriu, e hoʻolilo iā lākou i koho akamai no ka poʻe e ʻimi nei e lilo a mālama i ko lākou kaumaha.
4. Hiki iā lākou ke hōʻemi i kou makaʻu i nā pōhaku hakuʻala
ʻO nā pōhaku hakuʻala nā aniani minamina ʻino.
Hiki iā lākou ke hana ke pili nui kou mimi a i ʻole ke loaʻa i kāu mau minela pōhaku i ʻoi aku ka kiʻekiʻe ma mua o ka maʻamau i kāu mimi.
Hoʻokumu ʻia kekahi ʻano o ka pōhaku hakuʻala e nā pae haʻahaʻa o citrate i ka mimi.
Nui nā huaʻai a me nā mea kanu, ʻo ka hua ʻā hoʻi o ka citrus, hiki ke hoʻāla i nā pae o ka citrate i loko o kou mimi, e hoʻoliʻiliʻi ana i ka pōpilikia ().
Hiki i ka inu ʻana i ka wai ʻiʻo citrus a me ka ʻai ʻana i kēia mau hua ke hāʻawi i kahi koho kūlohelohe i nā pāʻina potassium citrate.
Wahi a ka ʻikepili e pili ana i nā ʻano ʻai ʻAmelika i nā makahiki he 40 i hala aku nei, ʻoi aku ka maʻamau o nā pōhaku kōpū i ka poʻe e ʻai i nā hua citrus liʻiliʻi.
Hōʻuluʻulu Manaʻo:Hiki ke kōkua i ka ʻai ʻana i nā hua citrus ke hoʻohaʻahaʻa i ka makaʻu o nā pōhaku hakuʻala i kekahi poʻe ma ka hāpai ʻana i nā pae citrate i ka mimi.
5. Hiki iā lākou ke kōkua i ke kaua a pale ʻana i ka maʻi ʻaʻai
Ua hoʻopili nā noiʻi he nui i nā hua citrus i kahi hōʻemi hoʻemi ʻia o kekahi mau maʻi maʻi maʻi (1).
I hoʻokahi o nā noi ʻana, ʻo ka poʻe i ʻai i hoʻokahi grapefruit a i ʻole inu i hoʻokahi lawelawe ʻana o ka wai huaʻomaʻo i kēlā me kēia lā he haʻahaʻa ka maʻi o ka maʻi ʻaʻa ().
Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i nā hua citrus i pale aku hoʻi i ka esophageal, ʻōpū, ka umauma a me nā maʻi kūpale pancreatic (,,,).
Loaʻa i kēia mau huaʻai kahi pūʻulu o nā mea kanu mea kanu, me flavonoids, i kōkua i ka pale ʻana i ka maʻi ʻaʻai ().
ʻO kekahi o kēia mau flavonoids e hana ma ke ʻano he antioxidants a pale paha i ka hōʻike ʻana o kekahi mau ʻāpana i kuleana no kekahi mau maʻi degenerative, me ka maʻi ʻaʻai ().
Hiki pū i nā hua citrus ke kōkua i ke kaua ʻana i ka maʻi ʻaʻai e ka kāohi ʻana i nā maʻi ʻaʻai, ka pale ʻana i ke kūkulu ʻia ʻana o nā maʻi ʻino hou a hana ʻole i nā kinikini ().
Hōʻuluʻulu Manaʻo:Ua aʻo ākea ʻia nā hua citrus no kā lākou hopena pale ma nā ʻano maʻi ʻaʻai like ʻole.
6. Loaʻa iā lākou nā meaʻai e hoʻonui ai i ke olakino puʻuwai
ʻO ka ʻai ʻana i nā hua citrus hiki ke maikaʻi no kou puʻuwai.
ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi Kepani i ka poʻe i ʻai i nā mea kiʻekiʻe o kēia mau huaʻai he haʻahaʻa haʻahaʻa no ka maʻi puʻuwai a me ka hahau ʻana ().
Eia kekahi, he hōʻike 2017 e hōʻike nei e hoʻopili ʻia nā grapefruits i ka hoʻemi ʻana o ke kahe o ke koko systolic ().
Hiki i kekahi mau mea hoʻohui i nā hua citrus ke hoʻomaikaʻi i nā māka o ke olakino puʻuwai.
Eia kekahi laʻana, hoʻomaikaʻi paha kā lākou fiber a me nā flavonoids i hiki ke hoʻomaikaʻi i nā pae kolesterol ma ka hoʻoulu ʻana i ka HDL kolesterol "maikaʻi" a me ka hoʻohaʻahaʻa ʻana i ka "maikaʻi" LDL kolesterol a me nā triglycerides ().
A ʻo ka nui o nā flavonoid i nā hua citrus, me kahi i kapa ʻia ʻo naringin, he mau antioxidant ikaika e hoʻopōmaikaʻi i ka puʻuwai ma nā ʻano like ʻole ().
Hōʻuluʻulu Manaʻo:Hiki i nā hui he nui i nā hua citrus ke pōmaikaʻi i ke olakino puʻuwai ma o ka hoʻomaikaʻi ʻana i nā pae kolesterol a me ka hoʻohaʻahaʻa ʻana i ke koko.
7. Hiki iā lākou ke pale i kou lolo
Hiki i nā flavonoids i nā hua citrus ke kōkua i ka pale aku i nā maʻi neurodegenerative, e like me Alzheimer a me Parkinson, ka hopena o ka haki ʻana o nā hunaola i loko o ka ʻōnaehana.
Ma kahi ʻāpana, hoʻokumu ʻia kēia mau maʻi e ka mumū.
Loaʻa nā Flavonoids i nā hua citrus i nā hiki anti-inflammatory i manaʻo ʻia e kōkua i ka pale ʻana i ke kaulahao o nā hanana e hoʻonāukiuki i ka ʻōnaehana hopohopo (,).
Hōʻike ʻia kekahi mau ʻano flavonoids, e like me hesperidin a me apigenin, e pale aku i nā hunaola o ka lolo a hoʻomaikaʻi i ka hana o ka lolo i nā ʻiole a me nā hoʻokolohua Tube Tube ().
Ua hōʻike ʻia kekahi mau noiʻi ʻana i nā mākua makua e hiki ai i nā wai citrus ke hoʻonui i ka hana o ka lolo (,,).
Hōʻuluʻulu Manaʻo:Hiki i nā hua citrus a me nā wai ke kōkua i ka hana ʻana i ka lolo a pale i ka lolo mai nā maʻi neurodegenerative.
ʻO ka lalo o nā hua Citrus
ʻOiai he nani rosy ke kiʻi maʻamau o ka citrus, aia kekahi mau downsides hiki.
Hiki i nā helu kiʻekiʻe ke hana i nā Cavities
ʻO ka ʻai ʻana i nā hua citrus a i ʻole nā wai momona ke hoʻonui i ka makaʻu o nā kōha. ʻO ia no ka mea ʻo ka waikawa i nā hua citrus e holoi i ka enamel niho (,).ʻO kēia kahi pilikia inā ʻoe e omo i ka wai lemona i ka lā holoʻokoʻa, e ʻauʻau ana i kou mau niho i ka waikawa.
ʻO ka mea e mahalo ai, hiki i kekahi mau mea hoʻohui i nā peʻa citrus ke hakakā i nā bacteria i kumu i nā lua niho, ʻoi aku ka nui o ka noiʻi e ʻike ai pehea e hiki ai ke hoʻohana i kēlā ʻike.
ʻAʻole maikaʻi ke olakino huaʻai e like me ka hua holoʻokoʻa
ʻOiai ʻo ka wai ʻalani a me ka grapefruit i loaʻa ka nui o ka wikamina C a me nā meaola ʻē aʻe i ʻike pinepine ʻia i nā hua citrus holoʻokoʻa, ʻaʻole maikaʻi ke olakino.ʻO ia ma muli o ka lawelawe ʻana o ka wai e hāʻawi i nā kō a ʻoi aku ka liʻiliʻi ma mua o ka lawelawe ʻana o nā hua holoʻokoʻa (6, 35).
Aia kekahi mau kumu no ka pilikia o kēlā.
ʻO ka mea mua, ʻoi aku ke kō i kēlā me kēia lawelawe i unuhi ʻia i nā calorie hou aku. ʻO ka inu ʻana i ka wai huaʻai a me nā mea inu calorie kiʻekiʻe aʻe ke kumu iā ʻoe e kaupaona ().
ʻO ka lua, ke lawe kou kino i ka nui o nā fructose (ke ʻano o ke kō i ka wai huaʻai), komo koke ʻia ia i loko o kou kahe koko a hāʻawi ʻia i kou ake ().
Inā loaʻa i kou ake ka nui o nā fructose ma mua o ka hiki iā ia ke mālama, huli ia i kekahi o nā fructose keu i momona. I ka hala ʻana o ka manawa, hiki i kēlā mau waihona momona ke kumu i nā maʻi ake momona ().
ʻAʻole pilikia ka loaʻa ʻana o ka fructose mai ka hua holoʻokoʻa, ke hāʻawi nei ʻoe i kahi liʻiliʻi i kēlā me kēia manawa. Eia kekahi, ʻo ka fiber i loaʻa i nā huaʻai e hoʻopaʻa i ka fructose, e hoʻoulu haʻahaʻa ʻia i kou kahe koko.
Hiki i ka huakea ke launa me kekahi mau lāʻau
ʻO ka ʻai ʻana i ka huaʻulu a i ʻole ka inu ʻana i ka wai momona a hiki ke lilo i pilikia inā lawe ʻoe i kekahi mau lāʻau.Aia kekahi enzyme i kou ʻōpū e hoʻēmi i ka lawe ʻana o kekahi mau lāʻau. ʻO Furanocoumarin, kahi kemika i ka grapefruit, paʻa i kēia enzyme a mālama iā ia mai ka hana kūpono.
ʻO ka hopena, ke omo nei kou kino i nā lāʻau hou aku ma mua o ka mea i manaʻo ʻia ().
Loaʻa ʻo Furanocoumarin i loko o nā ʻalani a me nā ʻalani ʻo Seville (ke ʻano i hoʻohana ʻia no ka marmalade).
Nui a hewahewa nā lāʻau i kuhikuhi ʻia a me nā lāʻau lapaʻau e hoʻopili ʻia e ka grapefruit, me ():
- ʻO kekahi statins, no ke kolesterol kiʻekiʻe, me Lipitor a me Zocor
- ʻO kekahi o nā mea kahakaha kahika, no ke kahe kiʻekiʻe, e like me Plendil a me Procardia
- Cyclosporine, kahi lāʻau hoʻomākino
- ʻO kekahi Benzodiazepines, me Valium, Halcion a me Versed
- ʻO nā lāʻau ʻē aʻe, e like me Allegra, Zoloft a me Buspar
ʻOiai he olakino nā hua citrus, hiki iā lākou ke loaʻa i kekahi mau drawbacks. Hiki i kā lākou waikawa ke holoi i ka enamel niho a hiki i ka grapefruit ke launa pū me kekahi lāʻau.
Ka Laina Lalo
Nui nā kumu e ʻai ai i nā hua citrus.
He mea momona lākou a loaʻa nā mea kanu i hiki ke pale aku i nā ʻano maʻi like ʻole, e like me ka maʻi ʻaʻai, maʻi puʻuwai, hana ʻole o ka lolo a me nā pōhaku hakuʻala.
Akā makemake e hoʻopau i nā hua holoʻokoʻa, ma mua o ka nui o ka wai momona huaʻai, ʻoiai ke kiʻekiʻe o ke kō i hiki ke alakaʻi i nā pilikia.
Ma ke ʻano holoʻokoʻa, olakino nā hua citrus, haʻahaʻa i nā calorie a maʻalahi hoʻi e ʻai. Hiki i ka hapa nui o ka poʻe ke pōmaikaʻi mai ka hoʻohui ʻana i ka citrus i kā lākou papaʻai.
E Nānā E Nānā
ʻOi aku ka liʻiliʻi o ka ʻōpū
