Limes: 'Ya'yan Citrus tare da Fa'idodi masu ƙarfi

Wadatacce

• Gaskiyar abincin lemun tsami
• Amfanin lafiya na lemun tsami
• Kyakkyawan tushen antioxidants
• Zai iya inganta rigakafi
• Zai iya inganta lafiyar fata
• Zai iya rage haɗarin cutar zuciya
• Zai iya hana duwatsun koda
• Ironara ƙarfe sha
• Zai iya rage haɗarin wasu cututtukan daji
• Yadda ake amfani da lemun tsami
• Illolin illa masu illa
• Layin kasa

Limes suna da tsami, zagaye, kuma 'ya'yan itatuwa masu ɗanɗano mai ɗanɗano.

Gidaje ne masu gina jiki - masu ɗauke da bitamin C, antioxidants, da sauran abubuwan gina jiki.

Akwai nau'ikan lemun tsami da yawa kamar Key key (Citrus aurantifolia), Lemun Farisa (Citrus latifolia), lemun tsamiCitrus glauca) da kaffir lemun tsami (Citrus hystrix).

Kowane ɗayan waɗannan nau'ikan yana da halaye na musamman. Misali, Key din lemun tsami karami ne, yafi acidic, kuma yafi kamshi fiye da nau'in farisanci na yau da kullun.

A cikin Amurka, lemun tsami na Persia shine nau'in da aka fi samunta.

Saboda lemun tsami ana loda shi da kayan abinci mai gina jiki, suna iya taimakawa inganta garkuwar ka, rage abubuwan kamuwa da cututtukan zuciya, hana duwatsun koda, taimakawa shakar baƙin ƙarfe, da inganta lafiyar fata.

Wannan labarin yana ba da taƙaitaccen bayani game da fa'idodin abinci na lemun tsami, da fa'idodin su da kuma illolin da suke haifarwa.

Gaskiyar abincin lemun tsami

Kodayake karami, lemun tsami ana loda su da abubuwan gina jiki - musamman bitamin C.

Wholeaya cikakke, matsakaiciyar lemun tsami (gram 67) yana ba da ():

• Calories: 20
• Carbs: 7 gram
• Furotin: 0.5 grams
• Kitse: 0.1 gram
• Fiber: 1.9 gram
• Vitamin C: 22% na Ra'ayin Rana na Yau da kullum (RDI)
• Ironarfe: 2% na RDI
• Alli: 2 %% na RDI
• Vitamin B6: 2% na RDI
• Thiamine: 2% na RDI
• Potassium: 1% na RDI

Limes kuma suna ƙunshe da ƙananan riboflavin, niacin, folate, phosphorus, da magnesium.

Limes suna cike da bitamin C, suna ba da sama da 20% na bukatunku na yau da kullun. Suna kuma ƙunshe da ƙananan ƙarfe, alli, bitamin B6, thiamine, potassium, da sauransu.

Amfanin lafiya na lemun tsami

Cin 'ya'yan lemun tsami ko shan ruwan lemun tsami yana ba da fa'idodi daban-daban ga lafiyar jiki.

Kyakkyawan tushen antioxidants

Antioxidants sune mahimman mahadi waɗanda ke kare ƙwayoyin ku akan ƙwayoyin da ake kira free radicals. A cikin adadi mai yawa, masu kyauta na kyauta na iya lalata ƙwayoyinku, kuma wannan lalacewar tana da alaƙa da yanayi na yau da kullun kamar cututtukan zuciya, ciwon sukari, da nau'o'in cutar kansa da yawa ().

Limes suna da yawa a cikin mahaɗan aiki waɗanda ke aiki azaman antioxidants a cikin jikinku, gami da flavonoids, limonoids, kaempferol, quercetin, da ascorbic acid (,).

Zai iya inganta rigakafi

Limes suna da yawa a cikin bitamin C, mai gina jiki wanda zai iya taimakawa haɓaka garkuwar ku.

A cikin karatun tube-tube, bitamin C ya taimaka haɓaka haɓakar farin ƙwayoyin jini, wanda ke taimakawa kare jikinku daga kamuwa da cuta ().

A cikin karatun ɗan adam, shan bitamin C ya taimaka rage tsawon lokaci da tsananin sanyi ().

Hakanan, bitamin C zai iya taimakawa raunuka su murmure da sauri ta hanyar rage kumburi da kuma kara karfin samar da sinadarai. Collagen muhimmin furotin ne wanda yake taimakawa gyaran rauni (,).

Bayan bitamin C, lemun tsami kuma babban tushen antioxidants, wanda ke taimakawa ƙarfafa garkuwar ku ta hanyar kare ƙwayoyin cuta daga lalacewar mummunan sakamako ().

Zai iya inganta lafiyar fata

Limes suna da kaddarorin da yawa waɗanda zasu haɓaka fata mai lafiya.

Na farko, suna cikin bitamin C, wanda ya zama dole don yin collagen, furotin da ke sanya fata ta zama mai ƙarfi da ƙarfi. Matsakaicin lemun tsami (gram 67) yana bayar da sama da 20% na RDI don wannan sinadarin (,).

Misali, wani bincike a kan mata sama da 4,000 ya gano cewa wadanda suka ci karin bitamin C na da kasadar kunkuru da bushewar fata yayin da suka tsufa ().

Na biyu, lemun tsami suna da yawa a cikin antioxidants, wanda na iya taimakawa wajen magance canjin fata mai alaƙa da shekaru.

Stresswajin damuwa shine yanayin da ke haifar da rashin daidaituwa tsakanin masu kyauta da antioxidants a jikin ku. Zai iya haifar da alamun tsufa da wuri.

Wani binciken linzamin kwamfuta ya gano cewa shan citrus yana shafar wasu alamun alamun ta hanyar rage wrinkles da kuma kara samar da sinadarai, misali ().

Zai iya rage haɗarin cutar zuciya

Ciwon zuciya shine babban dalilin mutuwa a duk duniya ().

Bincike ya nuna cewa lemun tsami na iya rage abubuwa masu haɗarin cututtukan zuciya da yawa.

Don masu farawa, lemun tsami suna cikin bitamin C, wanda zai iya taimakawa rage hawan jini, babban haɗarin cutar zuciya ().

Hakanan, bitamin C na iya kariya daga atherosclerosis - wata cuta ce wacce al'aura ke taruwa a jijiyoyin ku, ta yadda su zama matsattse ().

Wani binciken dabba ya gano cewa ciyar da zomaye bawon lemun tsami da ruwan 'ya'yan itace ya taimaka jinkirin ci gaban atherosclerosis ().

Zai iya hana duwatsun koda

Dutse na koda ƙananan lu'ulu'u ne na lu'ulu'u waɗanda galibi suna da raɗaɗin wucewa.

Zasu iya yin ciki a cikin koda lokacin da fitsarinka ya tattara sosai ko kuma lokacin da kake da ma'adanai masu girman dutse, kamar su calcium, a cikin fitsarinka ().

'Ya'yan itacen Citrus kamar lemun tsami suna da yawan citric acid, wanda zai iya hana duwatsun koda ta hanyar ɗaga matakan citta da ɗaura ma'adanai masu yin dutse a cikin fitsari ().

Wani bincike ya gano cewa mutanen da suka fi cin 'ya'yan itacen citrus suna da haɗarin ƙwayar koda ().

Ironara ƙarfe sha

Iron shine muhimmin abinci mai gina jiki da ake buƙata don yin jajayen ƙwayoyin jini da ɗaukar iskar oxygen cikin jikinka.

Ironananan matakan ƙarfe na jini na iya haifar da karancin baƙin ƙarfe. Alamomin cutar karancin baƙin ƙarfe sun haɗa da gajiya, matsalar numfashi yayin motsa jiki, kodadde, da bushewar fata da gashi ().

Mutanen da ke cin ganyayyaki ko masu cin ganyayyaki suna cikin haɗarin ƙarancin karancin baƙin ƙarfe, kamar yadda kayayyakin shuka ke ɗauke da wani nau'i na baƙin ƙarfe wanda ba shi da kyau kamar baƙin ƙarfe daga nama da sauran kayan dabbobi ().

Abincin da ke cikin bitamin C, kamar lemun tsami, na iya taimakawa hana ƙarancin karancin baƙin ƙarfe ta hanyar inganta karɓar baƙin ƙarfe daga abinci mai tushen tsiro.

Misali, wani binciken da aka yi a cikin mutanen da ke bin abincin mai cin ganyayyaki ya gano cewa shan gilashin lemun kwalba (awo 8.5 ko ml 250) tare da abinci na tsire-tsire ya haɓaka ƙarfen ƙarfe har zuwa 70% ().

Zai iya rage haɗarin wasu cututtukan daji

Ciwon daji cuta ne wanda ke da alaƙa da haɓakar ƙwayar cuta.

'Ya'yan itacen Citrus suna da mahaɗan da ke da alaƙa da ƙananan haɗarin wasu cututtukan daji ().

Musamman, flavonoids - waɗanda suke aiki azaman antioxidants - na iya taimakawa dakatar da bayyanar da ƙwayoyin halittar da ke inganta ci gaban kansa ().

Abin da ya fi haka, nazarin-bututu na gwaji ya nuna cewa 'ya'yan itatuwa na citrus na iya danne ci gaban ko yaduwar hanji, makogwaro, pancreas, nono, kashin baya, lymphomas, da sauran kwayoyin cutar kansa (,,,).

Limes na iya taimakawa inganta rigakafi, rage cututtukan cututtukan zuciya, hana duwatsun koda, taimakawa shayar baƙin ƙarfe, inganta fatar lafiya, da rage haɗarin wasu cututtukan kansa.

Yadda ake amfani da lemun tsami

Akwai hanyoyi marasa iyaka wajan amfani da lemun tsami a ciki da wajen kicin.

Suna da daraja ga ruwan 'ya'yan su da ƙanshin fure na ƙarancin su - wanda shine dalili ɗaya da yasa aka ɗauke su kayan abinci mai mahimmanci a yankin kudu maso gabashin Asiya da na Mexico.

A wasu sassan duniya - kamar Indiya - ana yawan tsinkayan lemun tsami don kara rayuwarsu sannan kuma a sanya su a abinci don karin dandano.

Kayan lemun tsami da ruwan 'ya'yan itace kayan abinci ne na yau da kullun a cikin kayan zaki da na gasa, kamar su Key lemun tsami, cookies, da ice cream.

Hakanan za'a iya amfani da wannan 'ya'yan itacen citrus a cikin abinci mai ɗanɗano kuma don ƙara dandano ga abubuwan sha da giya da waɗanda ba giya ba.

A wajen kicin dinki, ana amfani da lemun tsami a matsayin wakili na tsaftace muhalli da kuma kawar da kamshi. Wasu nazarin suna nuna cewa suna da kayan antimicrobial (,).

Za a iya cakuda ruwan lemun tsami tare da ruwan tsami da ruwa kuma a yi amfani da shi azaman feshi na ƙasa don zaɓin tsabtatawa mai guba.

Ana samun lemun tsami a shagunan kayan masarufi - galibi ana samunsu kusa da lemo da sauran 'ya'yan itacen citrus. Zaɓi 'ya'yan itacen citrus waɗanda ke jin nauyi saboda girmansu, masu launi mai haske, kuma suna da ƙarancin launi.

Akwai hanyoyi marasa iyaka wajan amfani da lemun tsami a ciki da wajen kicin. Suna ƙara dandano da ƙanshi a abincinku kuma ana iya amfani dasu azaman wakili na tsaftacewa na ɗabi'a.

Illolin illa masu illa

Limes galibi suna da haɗari don cinyewa ba tare da wani tasiri ba.

Koyaya, idan kuna rashin lafiyan wasu 'ya'yan itacen citrus, ku guji lemun tsami saboda suna iya haifar da alamun rashin lafiyar abinci, kamar kumburi, amya, da wahalar numfashi. Idan wannan ya faru, nemi taimakon likita nan da nan.

Bugu da kari, wasu mutane na iya fuskantar sanyin ruwa daga cin lemun tsami ko shan ruwan 'ya'yan itace saboda sinadarin acid dinsa. Sauran alamun alamun narkewar abinci na iya haɗawa da ƙwannafi, tashin zuciya, amai, da wahalar haɗiye.

Limes suna da acidic sosai kuma anfi jin daɗinsu daidai gwargwado. Cin lemun tsami da yawa na iya ƙara haɗarin ramuka, kamar yadda acid ɗin da ke cikin lemun tsami - da sauran 'ya'yan itacen citrus - na iya lalata enamel haƙori ().

Don kiyaye hakoranka, ka tabbata ka kurkure bakinka da ruwa mai kyau bayan cin lemun tsami ko shan ruwan.

A wasu lokuta, sanya lemun tsami kai tsaye ga fata na iya sa shi zama mai saurin kulawa da hasken rana da kuma haifar da kumburi. Wannan an san shi da phytophotodermatitis (,).

Limes galibi amintattu ne don ci, sha, da taɓawa, amma wasu mutane na iya samun mummunan tasirin cin su ko sanya su a fata.

Layin kasa

Limes suna da yawa a cikin bitamin C da antioxidants - dukansu na iya ba da fa'idodin kiwon lafiya.

Cin lemun tsami ko shan ruwan 'ya'yan itace na iya inganta rigakafi, rage abubuwan kamuwa da cututtukan zuciya, hana duwatsun koda, taimakawa shan iska, da inganta lafiyar fata.

Guji lemun tsami idan kuna rashin lafiyan 'ya'yan itacen citrus.Kodayake, ga yawancin mutane, waɗannan fruitsa fruitsan itacen citrus lafiyayyiya ce kuma mai fa'ida ce ga daidaitaccen abinci - don haka gwada sanya lemun tsami cikin girke-girkenku don samun fa'idodin lafiyarsu.