Orancin Mandarin: Gaskiyar Abinci, Fa'idodi, da nau'ikan

Wadatacce

• Menene mandarins?
• Daban-daban
• Bayanin abinci
• Fa'idodi
• Mawadaci a cikin antioxidants
• Ikonku garkuwar jiki
• Yana inganta lafiyar ciki
• Zai iya rage haɗarin dutsen koda
• Yadda ake adana su
• Layin kasa

Idan kayi lilo a bangaren kayan masarufi na babban kanti na gida, tabbas zaka ci karo da nau'ikan 'ya'yan itacen citrus da yawa.

Mandarins, clementines, da lemu duk suna alfahari da fa'idodin kiwon lafiya, kuma kuna iya yin mamakin shin duk bambancin 'ya'yan itace ɗaya ne.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da mandarins, gami da abin da suke, ƙimar abincin su da fa'idodin lafiyarsu, da yadda ake adana su.

Menene mandarins?

Mandarins na cikin Citrus jinsi An yi imanin sun samo asali ne daga tsohuwar kasar Sin, wanda shine yadda suka sami sunan su.

Baƙon su mai zurfin-lemu ne, na fata, kuma yana kiyaye sassan mai daɗi, mai daɗi a ciki.

Mandarins yana girma ne a kan ƙananan bishiyoyin-citrus masu matsakaici. Yayin da suka girma, suna canzawa daga koren zurfin zuwa launin lemu mai ganuwa kuma suna girma zuwa faɗi kimanin inci 1.6-3 (4-8 cm) (,).

Kuna iya jin mandarins da ake kira da “lemu mai tsini,” amma wannan ba cikakken kwatanci bane. Kodayake suna raba lemu waje daya, mandarins jinsin citrus ne daban na lemu, wanda yake Citrus sinensis ().

Ba kamar lemu ba, mandarins ba zagaye bane. Maimakon haka, suna da tsayi, suna kama da fili tare da shimfiɗa saman da ƙasa. Sun kuma fi sauƙi a bare.

Daban-daban

Akwai shahararrun nau'ikan nau'ikan mandarins, gami da satsuma mandarins, ko Citrus unshiu. Wannan nau'in yawanci ana danganta shi da Japan, kodayake yana girma cikin sauƙi a yankin Tekun Fasha da sauran yankuna na Kudancin Amurka (,).

Mandarin na kowa, wanda aka fi sani da Citrus reticulate Blanco ko Ponkan mandarins, wani nau'in shahara ne. Yana girma ko'ina cikin yanayin ɗumi mai zafi zuwa yanayin wurare masu zafi, gami da sassan China, Brazil, Spain, da Philippines (,).

Hakanan ƙila kun taɓa jin labarin tangerines, ko Citrus tangerine, wanda ke alfahari da kwasfa mai launin jan-orange. Wadannan ana tsammanin sun samo asali ne daga Tangiers, Morocco, inda suka sami moniker.

Bugu da ƙari, akwai da yawa daga cikin, ko gicciye tsakanin, mandarins da sauran membobin Citrus jinsi

Clementines, waɗanda aka fi siyarwa a ƙarƙashin sunaye iri kamar Cuties ko Halos, sune mafi ƙanƙanta daga cikin gungun, tare da lemu mai zurfi, fata mai sheki da yawanci ciki mara shuka. Sau da yawa ana ɗauke da nau'ikan nau'ikan mandarin, suna da fasahar haɗuwa da fasahar mandarins da lemu mai daɗi ().

Kodayake babu cikakkiyar yarjejeniya a kan daidai yawan nau'ikan iri-iri da kuma nau'ikan nau'ikan kayan kwalliyar mandarins, akwai imanin cewa tsakanin 162 da 200 sun girma a duniya ().

Mandarins ƙananan ne, masu saukin-bawo mambobi ne na Citrus jinsi Jinsi ne daban na lemu. Akwai nau'ikan da yawa da nau'ikan nau'ikan nau'ikan nau'ikan 'mandarins', gami da tangerines da clementines.

Bayanin abinci

Mandarins suna alfahari da ingantaccen bayanin abinci mai gina jiki.

Mediumaya daga cikin matsakaicin mandarin (gram 88) ya tattara waɗannan abubuwan gina jiki masu zuwa ():

• Calories: 47
• Carbs: 12 gram
• Furotin: 0.7 gram
• Kitse: 0.3 gram
• Fiber: 2 gram
• Vitamin C: 26% na Dailyimar Yau (DV)
• Magnesium: 2.5% na DV
• Potassium: 3% na DV
• Copper: 4% na DV
• Ironarfe: kusan 1% na DV

Wannan littlean itace mai fruitan itace yana bada sama da kashi ɗaya bisa huɗu na DV don bitamin C, wanda ke da mahimmanci ga lafiyar fata, warkar da rauni, da kuma aikin rigakafi mai dacewa ().

Har ila yau, Mandarins suna ba da ma'adanai masu mahimmanci. Duk da yake ba su da tushen tagulla, suna alfahari da ita fiye da yawancin 'ya'yan itatuwa. Tagulla yana da mahimmanci ga lafiya, domin yana taimakawa samar da kwayar jini da jan ƙarfe. Don haka, yana taimaka jigilar oxygen zuwa ƙwayoyinku (,,).

Tare da bitamin da kuma ma'adanai, mandarin mai matsakaici (88 gram) ya tattara 8% na DV don fiber. Fiber yana ciyar da ƙwayoyin cuta masu amfani, wanda ke taimakawa narkewa kuma yana iya taimakawa rage haɗarin yanayinku na yau da kullun kamar ciwon sukari da cututtukan zuciya (,,).

Mandarins suna da fa'idar abinci mai ban sha'awa, shirya bitamin C, zare, da sauran abubuwan gina jiki masu mahimmanci.

Fa'idodi

Kamar yawancin 'ya'yan itacen citrus, ana ɗora mandarins tare da bitamin, zare, da mahaɗan tsire-tsire masu amfani. Cin su a kai a kai na iya samar da fa'idodi da yawa ga lafiya.

Abin da ya fi haka, suna da sauƙin shiryawa a matsayin abun ciye-ciye, jefa cikin laushi, ko bawo cikin salatin ko kayan zaki na gelatin.

Mawadaci a cikin antioxidants

Mandarins suna da wadata a cikin ƙwayoyin cuta masu haɓaka lafiya kamar flavonoids ().

Ana samun Flavonoids a cikin abinci. Suna da nau'in antioxidant wanda ke taimakawa kare jikinka daga rashin daidaituwa na masu kyauta, wanda zai iya haifar da maye gurbi. Oxidation na iya inganta tsufa da farkon cututtuka kamar ciwon daji da cututtukan zuciya (,,).

Wata hanyar da flavonoids na iya taimakawa kariya daga cutar kansa shine ta hanyar kawar da ƙwayoyin halittar da ke tallafawa ci gaban kansa da kuma hana mahaɗan haɓaka ƙwayoyin cuta (,,,).

Koyaya, ana buƙatar ƙarin bincike a cikin mutane don ƙayyade yawan 'ya'yan itacen citrus da yakamata ku ci don cimma waɗannan tasirin.

Ikonku garkuwar jiki

Ganin babban abun ciki na bitamin C, mandarins na iya ƙarfafa garkuwar ku.

Vitamin C antioxidant ne wanda ke inganta aikin ƙwayoyin jikin ku don yaƙi da lalacewar kumburi. Hakanan yana inganta mutuwar ƙwayoyin cuta masu cutarwa (,,).

Mene ne ƙari, yana inganta ƙimar fata da nama. A hakikanin gaskiya, kara yawan allurar bitamin C na iya rage lokacin warkar da rauni a wasu yanayi ().

Yana inganta lafiyar ciki

Fiber yana amfani da narkewar ku. An samo shi a cikin nau'i biyu - mai narkewa da rashin narkewa.

'Ya'yan Citrus, gami da mandarins, suna da wadataccen fiber mai narkewa. Fure mai narkewa ya samar da gel a cikin hanyar narkewar abinci. Wannan yana jawo ruwa a cikin hanjin ka dan yayi laushi, mai yuwuwar saukaka hanji (,).

Har ila yau, Mandarins suna da ɗan fiber wanda ba shi narkewa. A zahiri, suna da irin wannan zaren fiye da sauran fruitsa fruitsan itace da yawa. Fiber mara narkewa ya ratsa cikin hanji ba tare da ya karye ba.

Duk nau'ikan fiber suna da alaƙa da raguwar haɗarin cututtuka na yau da kullun kuma ƙila ma zasu iya taimaka maka rasa nauyi (,,).

Zai iya rage haɗarin dutsen koda

Wani babban binciken da aka gudanar ya danganci abinci mai cike da 'ya'yan itacen citta kamar mandarins tare da rage haɗarin duwatsun koda, waɗanda sune ma'adanai waɗanda jikinka ke fitarwa cikin fitsari. Suna iya zama mai matukar zafi wucewa ().

Levelsananan matakan citta a cikin fitsari na iya haifar da wasu nau'in duwatsun koda. Abin farin ciki, yawan cin 'ya'yan itacen citrus na yau da kullun na iya haɓaka matakan citta, wanda ake tsammanin zai rage haɗarin duwatsun koda ().

Duk da haka, wannan dangantakar tana buƙatar ƙarin bincike kafin a yanke hukunci mai ƙarfi.

Mandarins suna sadar da mahaɗan shuka masu amfani kamar antioxidants. Suna haɓaka lafiyar ku ta hanyar ƙarfafa garkuwar ku da kuma inganta ƙoshin lafiya. Suna iya ma rage haɗarin duwatsun koda, amma wannan yanki na buƙatar ƙarin bincike.

Yadda ake adana su

Zaka iya adana mandarins gaba ɗaya a zafin ɗakin har zuwa sati 1.

Da zarar an bare su, dole ne a adana su a cikin firinji. Dukkanin mandarin da aka adana a cikin firinji zai ci gaba har tsawon makonni 6 - wasu mutane ma sun fi son cin su da sanyi.

Ganin cewa mandarins masu farin ciki ne da ruwa kashi 85%, ba sa tafiya da kyau a yanayin daskarewa da ke ƙasa da 32 ° F (0 ° C) ().

Don saukakawar ku, zaku iya share-bawo kuma ku rarraba su kashi-kashi. Hakanan ya kamata a adana waɗannan a cikin akwati da aka rufe ko jaka a cikin firiji.

Za'a iya adana dukkanin mandarins a cikin firiji ko a zazzabin ɗaki. 'Ya'yan itacen da aka huda da sassan ya kamata a ajiye su a cikin akwati da aka rufe ko jaka a cikin firiji.

Layin kasa

Lemu na Mandarin jinsuna ne daban da lemu.

Akwai kusan nau'ikan 200 da nau'ikan nau'ikan nau'ikan mandarins a duk duniya, gami da tangerines da clementines.

Suna alfahari da abubuwan gina jiki masu ban sha'awa, irin su bitamin C da fiber, waɗanda ke da alaƙa da ingantaccen aikin rigakafi da lafiyar hanji, bi da bi.

Ajiye su a yanayin zafin ɗaki ko cikin firiji. Ko ta yaya, suna yin abun ciye-ciye mai amfani, mai ɗaci, da abinci.