Amfanin Launin Lemu Ya Shafi Lafiya Bayan Vitamin C

Wadatacce

• Haka ne, lemu suna cike da bitamin C.
• Lemu shine tushen fiber mai sauƙi.
• Lemu na dauke da sinadarin folate, wani muhimmin sinadarin gina jiki ga mata.
• Oranges na iya taimaka muku cika adadin potassium.
• 'Ya'yan itacen na dauke da sinadirai masu inganta lafiyar ido.
• Hanya Mafi Kyawu Don Samun * Duk * Fa'idodin Lafiya na Orange
• Bita don

Idan kalmar "orange" za ta fito yayin wasan Catch Jumla, da wuya alamar farko da za ku yi wa abokan wasan ku ihu bayan "'ya'yan itace mai zagaye" shine "bitamin C." Kuma yayin da wannan tabbataccen, kyakkyawan ingancin ku na duk cibi, cara caras, da valencias (duk nau'ikan lemu daban-daban, btw) tabbas zai ba ku maki mai nasara, ba shine kawai amfanin lafiyar lemu ba. "Kyawun lemu shine haɗin dukkan abubuwan gina jiki - kunshin ne," in ji Keri Gans, MS, R.D.N., CDD, a Siffa Memba na Brain Trust. Anan ne ainihin abin da aka haɗa a cikin wannan 'ya'yan itacen ƙwallon ƙwallon ƙwallon ƙafa, da hanyoyi masu sauƙi don haɗa shi cikin abincin ku lokacin da ba ku son cin yanki kai tsaye.

Haka ne, lemu suna cike da bitamin C.

Da farko kun koyi wannan gaskiyar a cikin aji na lafiyar makarantar sakandare, amma yana da kyau a maimaita. Ɗaya daga cikin mahimman fa'idodin kiwon lafiya na lemu shine abun ciki na bitamin C, wanda ya kai kusan milligrams 70, ko kashi 93 cikin 100 na alawus alawus na abinci, a cikin 'ya'yan itace masu matsakaicin girma, a cewar Ma'aikatar Aikin Gona ta Amurka (USDA). Wannan maganin antioxidant mai ƙarfi na iya taimakawa wajen ƙarfafa tsarin rigakafi ta hanyar haɓaka samarwa da haɓaka aikin ƙwayoyin farin jini, gami da takamaiman sel waɗanda ke kai hari ga ƙwayoyin cuta da ƙwayoyin cuta na ƙasashen waje, da haɓaka matakan ƙwayoyin rigakafi waɗanda ke taimakawa yaƙi da antigens na waje, bisa ga bincike. Wannan antioxidant-power shima yana taimakawa toshe wasu lalacewar da tsattsauran ra'ayi ke haifarwa, waɗanda ake yi lokacin da aka fallasa ku da hayaƙin taba ko radiation kuma yana iya haifar da tsufa fata, cutar kansa, cututtukan zuciya, da amosanin gabbai a kan lokaci, a kowace Ƙasar Amurka. Labarin Magunguna (NLM). (BTW, bitamin C na iya yin abubuwan al'ajabi ga fata ku ma.)

Baya ga fa'idodin kiwon lafiya na nitty-gritty na lemu, bitamin C na 'ya'yan itacen na iya sa ku ji * da * mafi kyawun ku. Abinci mai gina jiki yana taka muhimmiyar rawa wajen shakar baƙin ƙarfe, wanda ke taimakawa yin ƙwayoyin jinin ja. Ba tare da shan isasshen ƙarfe ba, akwai kyakkyawar dama za ku ji rauni da gajiya, in ji Gans. Bugu da ƙari, bitamin C na iya taimaka muku cimma wannan kyakkyawan lafiyar da ake nema ta hanyar taimaka wa jikin ku samar da collagen-furotin wanda ke da mahimmanci don kiyaye fata mai santsi, ƙarfi, da ƙarfi, in ji ta. yaya? Sinadarin na taimakawa wajen daidaita tsarin kwayoyin halittar collagen, yana kara kuzarin kwayoyin halittar manzon RNA, kuma yana gaya wa fibroblasts na fata (kwayoyin da ke cikin kyallen jikin ku) don ƙirƙirar collagen, a cewar wata kasida a cikin mujallar. Abubuwan gina jiki.

Lemu shine tushen fiber mai sauƙi.

Idan kuna cikin yanayin harin ciye-ciye mai ban tsoro, la'akari da kai ga orange maimakon jakar buhunan gwal. Matsakaicin orange yana da kusan gram 3 na fiber, bisa ga USDA, wanda zai iya taimaka muku jin gamsuwa, in ji Gans. "Ko da ruwan lemo mai sauƙi a matsayin kayan zaki don cin abinci na iya taimaka muku cika ku don haka ba za ku ji yunwa ba bayan sa'o'i biyu," in ji ta. Ƙarin labari mai daɗi: Fiber na iya taimakawa rage matakan cholesterol da hana maƙarƙashiya, in ji Gans. Tabbas gut ɗinku zai aiko muku da bayanin godiya don wannan zaɓin mai gina jiki.

Lemu na dauke da sinadarin folate, wani muhimmin sinadarin gina jiki ga mata.

Daga dukkan fa'idodin lemu na kiwon lafiya, wannan yana da mahimmanci ga matan da ke da juna biyu ko masu tunanin yin ciki. Folate, wani sinadari mai gina jiki wanda ke taimakawa wajen samar da DNA kuma yana taimakawa wajen rarraba kwayoyin halitta, yana da mahimmanci wajen rage haɗarin lahanin bututun jijiyoyi (aka malformations na kashin baya, kwanyar, da kwakwalwa) wanda ke faruwa a cikin makonni uku zuwa hudu na farko bayan daukar ciki, bisa ga Cibiyar Kula da Lafiya ta Kasa (NIH). Wannan shine dalilin da yasa kuke jin ob-gyns suna ba da shawarar tsarin bitamin kafin haihuwa kafin ya haɗa da folate. Tun da kusan rabin duk masu ciki a Amurka ba su da shiri kuma lahani na iya faruwa a farkon lokacin ciki, NIH ta ba da shawarar mata su sami 400 micrograms na gina jiki ko da ba ƙoƙarin yin ciki ba. Sa'ar al'amarin shine, lemu na iya taimaka maka samun mataki daya kusa da buguwa wannan manufa, tattara 29 micrograms a kowace 'ya'yan itace.

Oranges na iya taimaka muku cika adadin potassium.

Yayin da aka san ayaba da kasancewar tauraruwar potassium a cikin sashin samar da manyan kantuna, lemu na iya taimaka muku samun cika wannan ma'adinai kuma. Mediumaya daga cikin ruwan lemu mai matsakaici yana alfahari da milligram 237 na potassium, a cewar USDA, yayin da kofi ɗaya na OJ da aka matse yana da milligram 496 ko kashi 11 cikin ɗari na shawarar abincin da aka ba da shawarar.Tare da taimaka wa kodanku da aikin zuciya yadda yakamata, wannan fa'idar lafiyar lemu na iya taimakawa rage hawan jini. Yawan sinadarin sodium yana da alaƙa da hawan jini, ma'ana zuciya tana ƙara yawan jini kuma jijiyoyin sun yi kankanta fiye da yadda aka saba. Lokacin da kuke cinye potassium, tasoshin jinin ku suna faɗaɗa kuma kuna fitar da ƙarin sodium ta fitsari. Wannan tsarin yana rage ƙarfin jinin ku akan jijiyoyin jijiyoyin jini kuma yana rage ƙima - don haka girman - plasma (wanda ke ɗauke da gishiri, ruwa, da enzymes) a cikin jini, a ƙarshe yana rage hawan jini, a cewar NIH.

'Ya'yan itacen na dauke da sinadirai masu inganta lafiyar ido.

Sinadarin da ke ba orange sa hannun sa mai tsananin launi zai iya inganta lafiyar ido gaba ɗaya. Lemu na dauke da micrograms 14.4 na bitamin A a cikin nau'in beta-carotene, wani sinadari da ka iya taka rawa wajen rage hadarin kamuwa da cututtukan ido masu alaka da shekaru da ke haifar da hasarar gani, a cewar wata kasida a mujallar. Matsalolin asibiti a cikin tsufa. Vitamin A shima muhimmin sashi ne na rhodopsin, furotin wanda ke ɗaukar haske a cikin retina, kuma yana tallafawa aikin cornea, ta hanyar NIH. Gans ya ce: "Ku sani kawai ba za ku ga ci gaba a cikin hangen nesa ba sai dai idan kun gaza a ciki," in ji Gans. Tun da lemu yana ba da kashi 2 cikin ɗari na shawarar yau da kullun na bitamin A ga mata, tabbatar da ɗaukar dankali mai zaki, alayyahu, da karas don buga wannan adadin.

Hanya Mafi Kyawu Don Samun * Duk * Fa'idodin Lafiya na Orange

Yayin da kawai ku ɗanɗana 'ya'yan itacen kuma ku ɗanɗani yanki zai taimaka muku girbe fa'idodin kiwon lafiya na lemu, ba ita ce hanya mafi ƙira don samun wannan fakitin abubuwan gina jiki ba. Madadin haka, gwada ƙara yankakken lemu zuwa salatin don fashewar ɗanɗano mai ɗanɗano, gasa su na tsawon mintuna biyar zuwa 10 don kwanon da aka yi da wuta, ko tsoma su cikin cakulan duhu mai narkewa don kayan zaki mai sauƙi, in ji Gans.

Idan kun sami sabon matsewa ko kwalba, ruwan 'ya'yan lemun tsami na kashi 100 cikin ɗari, haɗa wasu cikin santsi, marinade, ko sutura, wanda zai ƙara zaƙi da ke faruwa a zahiri da ƙarin fa'idodin kiwon lafiya, in ji Gans. "Mafi kyau kuma, daskare ruwan 'ya'yan itace a cikin cubes kankara kuma a jefa su a cikin seltzer ko ƙara su zuwa vodka don hadaddiyar giyar-wanda zai yi dadi sosai," in ji Gans.

Bita don