He aha ka hua Ugli? ʻO nā mea āpau āu e ʻike ai

Anter

• He aha ka hua ugli?
• Meaʻai kūpono
• Nā Pōmaikaʻi
• Rich i nā wikamina a me nā minelala
• Hiki ke kōkua iā ʻoe e lilo i ka paona
• ʻO Antioxidant a me anti-inflammatory hiki
• Nā ʻaoʻao lalo
• Pehea e ʻai ai
• Ke laina lalo

ʻO ka hua Ugli, i kapa ʻia he Jamaican tangelo a i ʻole hua uniq, he keʻa i waena o kahi ʻalani a me kahi huaʻōlani.

Ke loaʻa nei ka kaulana no kāna mea hou a ʻono hoʻi, ʻono citrusy. Makemake pū kekahi poʻe no ka mea maʻalahi ka peel.

Nānā kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā hua ugli, e like me ka ʻike momona, nā pono, nā ʻaoʻao haʻahaʻa, a pehea e ʻai ai.

He aha ka hua ugli?

ʻO ka hua Ugli ke keʻa ma waena o ka ʻalani mandarin a me ka huaʻōlau. ʻIke ʻia ia ma ke ʻano he tangelo, a hoʻohana kēia ʻatikala i nā huaʻōlelo ʻelua i ka loli.

ʻO "UGLI" kahi inoa inoa e pāʻani i ka huaʻōlelo "ʻino," ʻoiai ʻaʻole nānā ka hua i kahi leʻaleʻa loa. Eia naʻe, ua lilo ka inoa "hua ugli" i kekahi o nā inoa maʻamau o ka hua.

ʻOi aku ka nui o kēia hua i like me ka waimaka ma mua o ka huaʻōlani a ʻili, manoanoa, ʻōmaʻomaʻo ʻōmaʻomaʻo ʻōmaʻomaʻo e ʻili maʻalahi. ʻAlani kona ʻiʻo a - e like me nā hua ʻalani ʻē aʻe - hoʻokaʻawale ʻia i mau ʻāpana e kahi mea keʻokeʻo a me ka ʻupena i kapa ʻia ka pith.

Mānoanoa ka hua Ugli, a hōʻike pinepine ʻia kona ʻono ma ke ʻano he ʻono a me ka tangy me nā ʻōlelo ʻawahia.

ʻO ka hua Ugli ke keʻa ma waena o ka ʻalani a me ka huaʻulu. ʻOluʻolu a me tangy me ka ʻalani ʻalani a me ka ʻili manoanoa, ʻeleʻele.

Meaʻai kūpono

Haʻahaʻa ka hua Ugli i nā calories akā kahi kumu waiwai nui o nā meaʻai. Hāʻawi ka hapalua o hoʻokahi hua ugli (ma kahi o 100 gram) ():

• Kalepona: 47
• Momona: 0 gram
• Kumuʻiʻo: 1 gram
• Kāpena: 12 gram
• Puluniu: 2 gram
• ʻO Vitamin C: 90% o ka Daily Value (DV)
• Folate: 8% o ka DV
• Kalipuna: 4% o ka DV
• Pālima: 4% o ka DV

E like me kāu e ʻike ai, hāʻawi nā hua ugli i nā 47 calories wale nō no 100-gram lawelawe. ʻO ka hapa nui o kēlā mau calorie mai ka carbs i ke ʻano o nā kō kūlohelohe. Hoʻohui ʻia, ʻo ka lawelawe like ʻana he ʻaneʻane ka lā o ka huaʻai C ().

Nui nā kuleana koʻikoʻi o ka wikamina C i kou olakino, akā he mea nui ia no kāna kuleana ma ke ʻano he antioxidant a me ka booster system immune (,).

Loaʻa i ka hua Ugli kekahi mau huaora a me nā minelala ʻē aʻe, a me nā mea kanu i ʻike ʻia he phenol, a he nui nā pono olakino ().

Hoʻokahi hapalua o ka hua ugli (ma kahi o 100 mau gram) i loaʻa he 47 calories, a ʻo ka hapanui e hele mai ana mai nā kō maoli. Loaʻa iā ia ma kahi o kahi lā o ka huaora C, a me nā huaora a me nā minelala ʻē aʻe.

Nā Pōmaikaʻi

ʻO nā hua Ugli he nui ke olakino olakino.

Ma ke ʻano he lālā o ka ʻohana citrus, waiwai ia i nā wikamina, nā minelala, a me nā mea kanu i manaʻo ʻia he hopena maikaʻi i kou olakino.

Rich i nā wikamina a me nā minelala

ʻO ka hapalua o hoʻokahi hua ugli (ma kahi o 100 gram) piha i kahi lā o ka huaora C, me nā huaora a me nā minelala ʻē aʻe.

ʻO ka Vitamin C, ʻo ia hoʻi ʻo ascorbic acid, kahi antioxidant ikaika. Hiki iā ia ke pale i ka hōʻino i hoʻokumu ʻia e nā pae kiʻekiʻe o nā radical free, i hiki ai i nā maʻi maʻi mau, e like me ka maʻi diabetes 2, nā maʻi puʻuwai, a i ʻole ke kanesa (,).

He mea nui kēia wikamina i ka hoʻōla ʻana i ka ʻeha a me ka hoʻomohala ʻana o ka collagen, kahi protein i kou kino he kī nui ia o ka ʻili, nā mākala, a me nā mea hoʻopili.

ʻO ka mea hou aku, loaʻa ka hua ugli i ka folate, calcium, a me ka potassium - nā meaola nui e pāʻani i nā kuleana nui i ka metabolism, ka mālama ʻana i nā mākala, a me ka olakino a me ka naʻau (,,).

Hiki ke kōkua iā ʻoe e lilo i ka paona

Haʻahaʻa loa ka huaʻai Ugli i nā calories, me ka hapalua o hoʻokahi hua (ma kahi o 100 gram) i loaʻa he 47 wale nō calories.

Hana kēia i nā hua ugli i meaʻai māmā haʻahaʻa haʻahaʻa loa no ka poʻe e hoʻāʻo nei e lilo i ka paona. Hiki iā ia ke kōkua iā ʻoe e ʻai i nā calorie liʻiliʻi ma mua o kou puhi ʻana, ʻo ia wale nō ke ala i hōʻoia i ka hoʻēmi kino (,).

ʻO ka ʻai ʻana i nā hua holoʻokoʻa, e like me nā hua ugli a i ʻole nā ​​hua ʻalani ʻē aʻe, pili pū ʻia me ka hoʻemi ʻia o ka momona a momona paha ().

Hoʻokahi o ka noi ʻana ma mua o ka 1000 mau kānaka i ʻike i ka poʻe i ʻai i nā hua o nā hua a me nā mea kanu e ʻoi aku ka kūleʻa me ka hoʻēmi kino a me ka mālama ʻana i ka hoʻēmi kino, hoʻohālikelike ʻia me ka poʻe i ʻai i nā kau liʻiliʻi ().

Eia kekahi, loaʻa nā hua ugli i ka fiber, i hiki ke kōkua iā ʻoe e hōʻona no ka mea ʻoi aku ka lōʻihi ().

ʻO Antioxidant a me anti-inflammatory hiki

Piha nā hua Ugli i nā hui i kapa ʻia flavonoids, i loaʻa nā antioxidant a me nā anti-inflammatory (,).

ʻO kekahi tangelo flavonoid i kapa ʻia ʻo naringenin i manaʻo ʻia he antioxidant mana. I hoʻokahi aʻo i loko o nāʻiole, hoʻemi ia i ka hōʻino o ke akepaʻa i hoʻokumu ʻia e nā radical free ().

Loaʻa iā Naringenin nā hopena anti-inflammatory ikaika a hiki ke kōkua i ka hōʻemi ʻana i nā pae o nā marker inflammatory e like me interleukin-6 (IL-6) i kou koko ().

He mea nui kēia, ʻoiai ua hoʻopili ʻia ka mumū mau i nā ʻano he nui, e laʻa me ke ʻano he diabetes ʻelua a me nā maʻi puʻuwai (,,).

Eia naʻe, ua alakaʻi ʻia ka hapa nui o kēia noiʻi i nā paipu hoʻāʻo a me nā holoholona. Pono e noiʻi hou i nā kānaka ma mua o ka hiki ke huki i nā hopena paʻa e pili ana i ka antioxidant a me anti-inflammatory hiki ke loaʻa i ka hua ugli.

Haʻahaʻa ka hua Ugli i nā kalori a loaʻa ka fiber a me nā ʻano huaola a me nā minelala. Haʻaheo hoʻi ia i nā anti-inflammatory anti-inflammatory ikaika.

Nā ʻaoʻao lalo

Loaʻa nā hua hua i ka hua hua i kapa ʻia furanocoumarins, i mea e hoʻopilikia ai i kekahi mau lāʻau ().

No laila, ʻo ka poʻe ma kekahi mau lāʻau, e laʻa me ka puʻuwai a me nā hopohopo hopohopo, pono e hōʻalo i ka huaʻalani a me ka wai huaʻōlani.

Hāʻawi ʻia kēlā hua ugli i ke keʻa ma waena o ka grapefruit a me ka ʻalani, aia ka hopohopo e loaʻa pū kekahi i nā furanocoumarins.

Eia naʻe, koi ka inoa o ka UGLI ʻaʻole i loko o kā lākou hua nā furanocoumarins a no laila palekana lākou no ka poʻe ma kēia mau lāʻau.

Hoʻohui ʻia, ua hōʻike hoʻokahi kahi noiʻi o 13 mau ʻano like ʻole o tangelos he hoʻokahi wale nō ʻano i loaʻa nā furanocoumarins. Eia kekahi, ua haʻahaʻa ka nui i hiki ʻole ke launa pū me nā lāʻau (22).

Eia nō naʻe, inā pili ʻoe i ka hiki ke hana i nā launa lāʻau, pono ʻoe e kamaʻilio me kāu kauka olakino ma mua o kou ʻai ʻana i ka hua ugli.

ʻAʻole like me nā grapefruits, ka hapanui o nā tangelos ʻaʻole i loko o furanocoumarins, no laila hiki iā lākou ke hoʻopau ʻia e ka poʻe e lawe ana i nā lāʻau e hiki ke launa pū me kēia mau pūhui ikaika. Inā he hopohopo kāu, e nīnau aku i kāu kauka.

Pehea e ʻai ai

Maʻalahi ka ʻai i nā hua Ugli.

Hiki ke ihi ʻia e like me nā hua citrus ʻē aʻe, e like me nā ʻalani. ʻO ka ʻoiaʻiʻo, no ka mānoanoa o kona ʻili a hemo loa, pili ka maʻalahi o ka ihi ʻana ma mua o ka ʻili o nā hua ʻalani ʻē aʻe.

Ke hoʻoneʻe ʻia ka peel, hiki iā ʻoe ke hoʻokaʻawale i ka hua ugli i mau ʻāpana - e like me ka hoʻokaʻawale ʻana i kahi ʻalani. ʻOiai ʻoi aku ka liʻiliʻi o nā hua ma mua o nā ʻalani a me nā grapefruits, e noʻonoʻo e lawe iā lākou ma mua o kou ʻai ʻana.

Inā makemake ʻoe, hiki iā ʻoe ke ʻokiʻoki i kahi hua ugli unpeeled i ka hapalua a ʻai me ka puna, e like me ka ʻai ʻana i ka huaʻulu.

Hiki ke ʻoluʻolu i nā hua Ugli e ia iho ma ke ʻano he meaʻai māmā a mea ʻono paha. ʻOkoʻa, hiki iā ʻoe ke hoʻohana iā ia ma ke ʻano he mea ʻono a me ka citrusy i nā ʻano hoʻomoʻa ʻē aʻe, e like me ka salakeke, nā salakeke hua, a i ʻole nā ​​mea hoʻouluulu.

I nā kuke e kāhea ana i nā ʻalani a i ʻole nā ​​ʻāpana tangerine, hiki iā ʻoe ke hoʻohana i nā ʻāpana hua ugli ma kahi.

Māmā ka peel hua Ugli, a like me nā hua citrus ʻē aʻe, hiki ke wāwahi ʻia i mau ʻāpana. Hiki iā ia ke pani i ka ʻalani a i ʻole ka tangerine i ka nui o nā meaʻai.

Ke laina lalo

ʻO ka hua Ugli, i kapa ʻia hoʻi ʻo tangelo, he keʻa i waena o ka ʻalani a me ka huaʻulu.

Loaʻa ka waiwai i ka wikamina C a me nā meaola ʻē aʻe, haʻahaʻa i nā calorie, a loaʻa nā antioxidant anti-inflammatory ikaika i kapa ʻia ʻo flavonoids.

ʻO ka hapa nui o nā tangelos me ka manuahi o furanocoumarins, ʻo ia hoʻi he palekana paha lākou no ka poʻe lawe i kekahi mau lāʻau.

ʻO kahi hua Ugli kahi ala ʻono e ʻoluʻolu i nā keu he nui o ka hua citrus.