Maoriro ari muGrapefruit uye Utano Hwayo Mafaro
Zviyo zvemurairo ndeyomuzana remakore rechi18 remazana emarangi uye pummelo (michero yakawanda, yakaoma zvikuru inowanikwa kuMiddle and Far Eastern cuisine). Muchena-fleshed uye pink kana ruby-fleshed grapefruit kune marudzi maviri anowanzowanikwa gore rese. Muchero wemafuta ndeimwe yemakungu-ehydrate ari pasi ane michero, hafu yechitsuwa chemazambiringa chinotapira ine mazana ehydrohydrates uye shuga kupfuura zvinowanzoshandiswa nezvibereko.
| Muchero weNutrition Facts | |
|---|---|
| Kushumira Kukura 1/2 yepakati (inenge 4 "dia) (128 g) | |
| Per Serving | % Daily Value * |
| Calories 41 | |
| Maoriro kubva kuFat 1 | |
| Total Fat 0.1g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 177.92mg | 5% |
| Carbohydrates 10.3g | 3% |
| Dietary Fiber 1.4g | 6% |
| Zvokudya 8.9g | |
| Proteine 0.8g | |
| Vitamini A 24% · Vitamin C 73% | |
| Calcium 2% · Iron 1% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Izvo zvisingabviri mafuta uye ine makirogiramu 41 chete yehafu yezvibereko, mazambiringa anonwisa maruva anowanzova akanaka uye anonakidza kufara paawo oga. Kunyange zvazvo inonaka uye inopfuma mu vitamini A uye C, haina kupa mapuroteni akawanda uye fiber. Kana uri kuenda kune mazambiringa mapepa sechingwa, pamwe nepuroteni kana kuti fiber-rich choice se yogurt kana zvishoma zviduku zvenamate.
Noutano Hwezvibereko zveMapuranga
Zviyo zvegorosi ndezvakanaka chaizvo zvinobva mu vitamini C (zvakakosha pakuporesa maronda uye kushandiswa kwesimbi). Muchero wepiniki unobatawo antioxidant lycopene , iyo inopa iyo 'yakanaka pini hue.
Dzidzo dzakaratidza kuti kune ngozi shomanana yekenza yeprotate kune vanhu vanodya kudya kwakapfuma muLycopene. Uyezve, lycopene inogona kuwedzera HDL (cholesterol ine utano) uye kuderedza LDL (yakaipa cholesterol), izvi zvichida nei dzimwe tsvakurudzo dzinoratidza kuti kudya mazambiringa kunogona kubatsira kuderedza LDL cholesterol muropa.
Zvibereko zvemurairo zvinosanganisira flavanones, chikamu che flavonoids. Flavonoids dzakaratidzwa kuratidza zvinopesana nezvirwere, antiithabegenic, antidiabetic, antiticancer, uye neuroprotective mabasa kuburikidza nenzira dzakasiyana-siyana dzekuita mu vitro uye mumhuka.
Mibvunzo Inowanzoenderana Nezvokudya Mazambiringa
Ndinogona kudya mazambiringa mazambiringa kana ndichitora mishonga here?
Iwe wakangodaro wakanzwa kare kuti iwe unofanirwa kudzivisa kudya mazambiringa mazambiringa kana iwe uri pakurambidza kunyoresa (cholesterol lowering) mishonga inonzi statins. Mukuwedzera pakuva nekutaurirana nemasitini, kudya michero yekunwa uye kunwa mazambiringa emiti yemafuta kunogona kuwirirana nemimwe mishonga yakawanda, zvose zvinyorwa uye kupfuura-the-counter.
Muchero weGrape ine chikwata chemakemikari anonzi furanocoumarins, ayo anoita mumutumbi kuchinja maitiro emamwe marudzi emishonga. Muchero unogonawo kupindirana nemishonga yakadai se antihistamines, ropa rinodhaka zvinodhaka, utachiona hunotsiviwa nemishonga, kubata pamuviri, mudumbu-acid-kudzivirira zvinodhaka, uye kukanganiswa kwemutsipa dextromethorphan. Kunyorera mazairo nemishonga kunogona kuita kuti muviri ufukidze mishonga iyi zvisina kufanira. Kana uchinetseka, kurukurai mishonga yako nachiremba usati wadya mazambiringa.
Ko mhando dzakasiyana dzakasiyana here?
Iwe unogona kuona phinje, machena, kana kuti ruby tsvuku tsvuku yemichero iripo muchitorosi. Nhoroondo dzezvokudya pakati pemarudzi akasiyana dzakasiyana zvakafanana mumakori uye macronutrients. Ikoko kunogona kuve nekusiyana kune antioxidant mutoro maererano nemuvara. Muzhinji, sarudza iwe unofarira uye unakidzwe!
Kusarudza nekuchengetedza Mazambiringa
Paunenge uchitenga, tsvaga mazambiringa aine mavara asina ruvara akasiyiwa panze-ichi chiratidzo chekuibva. Dzivisa michero ine mavara akaoma, kana nzvimbo dzakashata. Dzokai michero yakaoma kana yakakombama ganda. Tora mazambiringa mairi mumaoko ako, inofanira kunzwa yakanyanya kukura kudarika iyo inotarisa, mutsara unowanzotaurwa nezvayo "unorema kukunda uku." Izvi zvinoreva kuti michero yemichero ichava yakanaka.
Kana ukaronga kudya kudya mazambiringa mazambiringa pakarepo, uende navo kunze kwekushisa. Zvinotendwa kuti mazambiringa anogadziriswa anowedzera kana achibvarura, saka kudya chikafu chinhu chakanaka.
Muchero wegorosi wakasara kudyiwa panguva inotevera unogona kuchengetwa mufiriji.
Iva nechokwadi chekushambidza zvikopa zvemazambiringa mazambiringa asati ashandiswa sezvo zvingave nezvimwe mabhakitiriya kunze. Kungosuka mvura nemvura inotonhora uye shandura kunze nebhurocha yemiriwo.
Nzira Dzakanaka Dzakagadzirira Mapapiro
Muchero wakachena unobereka jisi yakanakisisa uye michero ya pinki inotapira. Edza zvose uye ona kuti zvipi zvakasiyana siyana zvaunofarira zviri nani.
Chengetedza mazambiringa ako nemupuni kana kushandisa chibereko ichi kuti uwedzere kunaka, mavara, uye ruvara kune mapapiro ane utano. Pair mazambiringa emuchero nemagadha uye magidhi kuti aite zororo rezorrus rinozorodza, kana kuvhara mamwe mazambiringa mazambiringa kuti aite zvinotapira, tart relish for meat.
Grapefruit Recipes
Mapapiro akawanda ane mazambiringa, anoroora iyo yakanaka-yemapapu avo, ne-rub-red grapefruit. Imba haisi yakanaka chete kutarisa, inoshamisa chaizvo. Iko kunokonzerwa newacado kunosanganiswa zvakakwana nekanaka, kushuva kwakasvibira kwemazambiringa. Ipa mapeji aya chiedza-haunganyadziswi.
- Mucheka Wemapapiro Mucherechedzo Salad
- Yakatsvaga Turkey neAvocado Mapropefruit Relish
- Tilapia ne Grapefruit Caper Sauce
> Sources:
> Kutanga, R. 5 Kudya Kazhinji-Kurapa Kwezvinodhaka. American Academy of Nutrition uye Dietetics. 2014.
> Labensky, SR, Hause, AM. Pakubika: Bhuku Rekunyora Zvokudya. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 803-804.
> Linus Pauling Institute. Flavonoids.