Ngaphezu kokuba mnandi, izithelo ze-citrus zicebile kuma-antioxidants.
Into yokuqala efika engqondweni lapho sicabanga ngezithelo ezisawolintshi yiqiniso lokuthi ziwumthombo omkhulu kavithamini C. Nokho, iwolintshi alikho phezulu ohlwini lwezithelo ezinovithamini C. I-guava, i-kiwi nama-strawberries aqukethe. okuningi kwalokhu vitamin. .
I-Vitamin C ingenye yama-antioxidants adume kakhulu avimbela ukuthuthukiswa kwezifo zenhliziyo ne-oncological emzimbeni. Iphinde ivikele i-cholesterol ye-LDL ku-oxidation futhi ivimbe ukwakheka kwama-nitrosamine, amakhemikhali ayingozi abangela umdlavuza. Ngaphezu kwalokho, i-vitamin C ithuthukisa ukuzivikela kwamangqamuzana.
Ikwindla nobusika yizinkathi lapho umkhuhlane udlange khona. Umbuzo uphakama: ingabe izithelo ze-citrus zingasiza ekuvikeleni izifo ezibangelwa amagciwane kanye nemikhuhlane? Ukuvimbela, abantu abaningi bathatha i-ascorbic acid. Nakuba uvithamini C ungakuvimbi umkhuhlane, uyasiza ekudambiseni izimpawu futhi unciphise isikhathi sokugula. I-Vitamin C iyasebenza ngamanani afika ku-250 mg ngosuku. Asikho isidingo sokwandisa umthamo.
Amawolintshi, ngaphezu kokuqukethe uvithamini C, anothe nge-fiber yokudla, uvithamini B1, kanye ne-folic acid ne-potassium. I-Pectin, i-fiber etholakala esithelweni esisawolintshi, yehlisa kakhulu amazinga e-cholesterol egazini. I-Folic acid, ngaphezu kokuvikela ngokumelene nokukhubazeka kwe-neural tube, inezakhiwo ze-antioxidant. Ukudla okucebile ku-folic acid kunganciphisa ingozi yokuthuthukisa isifo samathumbu esivuthayo, intamo, njll. Ukuntuleka kwe-folate kuholela ekunciphiseni ukwakheka kwamangqamuzana amhlophe egazi kanye nokunciphisa isikhathi sabo sokuphila. Ijusi yewolintshi eyodwa (cishe ama-200 g) iqukethe ama-microgram ayi-100 we-folic acid. Eminye imithombo emikhulu ye-folic acid imifino enamahlamvu amasha, i-oatmeal, nobhontshisi. I-Potassium ivimbela ukwanda komfutho wegazi ohambisana ne-sodium eyeqile. Futhi, ijusi yewolintshi igcwalisa ukulahleka kwama-electrolyte ezinganeni eziphethwe isifo sohudo.
Ngaphezu kwamavithamini namaminerali okukhulunywe ngawo ngenhla, izithelo ze-citrus ziqukethe ama-phytochemicals amaningi asebenzayo avikela impilo. Ngakho, amawolintshi aqukethe ngaphezu kwe-170 phytochemicals. Phakathi kwabo kukhona i-carotenoids, i-flavonoids, i-terpenoids, i-limonoids, i-glucaric acid.
Izithelo ezisawolintshi ziqukethe ama-flavonoid angaphezu kuka-60. Izakhiwo ze-flavonoids ziningi: anti-cancer, antibacterial, anti-carcinogenic, anti-inflammatory. Ngaphezu kwalokho, i-flavonoids ingavimbela ukuhlangana kweplatelet futhi ngaleyo ndlela inciphise ingozi ye-coronary artery thrombosis. I-flavonol quercetin inomphumela onamandla we-antioxidant kune-beta-carotene ne-vitamin E. I-flavonoids tangeretin ne-nobiletin yizithiyo ezisebenzayo ze-tumor cell growth futhi ziyakwazi ukwenza kusebenze uhlelo lwe-detoxifying lwe-glycogen phosphorylase. I-Tangeretin iyakwazi ukuvimba ukulimala kwezicubu ezinempilo ngamaseli esimila anolaka.
Izithelo ezisawolintshi ziqukethe cishe ama-limonoid angama-38, okuyinhloko okuyi-limonin ne-nomilin. Izinhlanganisela eziyinkimbinkimbi ze-triterpinoid ziyingxenye yokunambitheka okubabayo kwezithelo ezisawolintshi. Zitholakala ekugxilweni okuphezulu ku-grapefruit kanye nejusi yewolintshi. I-Limonoid iphinde ibe namandla okuvimbela ukukhula kwesimila ngokuvuselela i-enzyme ekhipha ubuthi emaphakathi, i-glutathione-S-transferase.
Amafutha awolintshi nawelamula aphakeme nge-limonene, i-terpinoid ephinde ibe nemiphumela yokulwa nomdlavuza. Kokubili i-pulp yezithelo ezisawolintshi kanye ne-albedo (ungqimba oluthambile olumhlophe olungaphansi kwezithelo ezisawolintshi) kucebile ngezinto eziwusizo, okuthiwa. ama-glucarates. Muva nje, lezi zinto ziye zacwaningwa ngenkuthalo, ngoba zinamandla okuvikela ama-neoplasms ayingozi ebeleni futhi zinciphise ubunzima be-PMS. Ngaphezu kwalokho, ama-glucarates anamandla okuguqula i-estrogen metabolism.
Amawolintshi aqukethe ama-carotenoid angaphezu kuka-20. Amagilebhisi abomvu anothe nge-beta-carotene. Kodwa-ke, ama-tangerines, amawolintshi, nezinye izithelo ze-citrus aqukethe inani elikhulu lamanye ama-carotenoids (i-lutein, i-zeaxanthin, i-beta-cripoxanthin) enemiphumela enamandla ye-antioxidant futhi isiza ukulwa nokuwohloka kwe-macular okuhlobene nobudala; iyimbangela ehamba phambili yobumpumputhe kubantu abangaphezu kweminyaka engama-65 ubudala. I-grapefruit ephinki nayo iphezulu ku-lycopene, umbala obomvu otholakala kutamatisi namagwava. I-Lycopene inomphumela onamandla wokulwa nomdlavuza.
Ngokuvamile, kunconywa ukudla ukudla okuyisihlanu noma ngaphezulu kwezithelo nemifino ngosuku, ikakhulukazi imifino eluhlaza nephuzi kanye nezithelo ezisawolintshi.