Mazai machero macrovirisiti ane nyama yakachena, yemarangi (mamwe ari matsvuku) uye akapfava, ganda re orange. Oranges inogona kuva yakanaka kana inorwadza. Mafuta anonhuwira, akadai saValencia, maruva (mbeu isina mbeu), uye marinari eropa anowanikwa gore rose kuburikidza nepamusoro pegore ravo kubva munaDecember kusvikira munaEpril. Mavanga anorwadza, akadai saSeville, uye bergamot anoshandiswa kunyanya kumafuta anokosha anowanikwa muzvinyorwa kana ganda ravo.
Semuenzaniso, mafuta eBergamot anopa Earl Grey tea yakasiyana nayo.
Maoriyamu ane mazana emakrohydrates, asiwo ane zvakawanda zvine mishonga. Chinangwa chokudya mazai matsva panzvimbo yemvura yearangi kuti uwane huwandu hwe fiber uye mishonga. Panzvimbo pokunwa jisi, iyo inogona kuwedzera marori akawanda uye ushuga kune kudya kwako uye kusimudza shuga yeropa nokukurumidza, shandisa zvishoma zvakanyanyisa squirt yeramondi kuti uwedzere kunakidza kuzvikafu, mvura, nemiriwo.
| Orange Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 michero (2-5 / 8 "mamita) (131 g) | |
| Per Serving | % Daily Value * |
| Maoriro 62 | |
| Maoriro kubva kuFat 1 | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 237.11mg | 7% |
| Carbohydrates 15.4g | 5% |
| Dietary Fiber 3.1g | 13% |
| Zvokudya 12.2g | |
| Protein 1.2g | |
| Vitamini A 6% · Vitamin C 116% | |
| Calcium 5% · Iron 1% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Rimwe jinanisi duku, rinenge hukuru hwebhotheni, rine 62 makoriki uye 15.4 gramu yemakrohydrate.
Ramba uchiyeuka kuti zvikamu zvakakura zvichava nezvimwe makoriki uye makhahydrates. Nokudaro, kana iwe ukatenga mazai makuru kwazvo, unogona kungoda kudya hafu imwe chete.
Health Benefits
Oranges ndiyo yakanakisisa inokonzera vitamini C , kupfuura mapapiro emuzambiringa , kutakura mune zvinopfuura zuva rinokosha mune rimwe rimwe rushandi.
Vitamini C inorwisa antioxidant ine simba rinopesana nekukwegura. Vitamini C inotorawo basa mukugadzirisa masero uye kuwedzera hutachiona.
Oranges zvakare inzvimbo yakanaka ye potassium, thiamin, uye folate. Potassium inogona kubatsira kuderera ropa. Zvimwe zvidzidzo zvinoratidza kuti vanhu ivavo vane zvakakwirira zvakanyanya zvewainiamini vari pangozi yakaderera yokuva nehutachiona. Uye hutano hunokosha mukukura kwe fetal-kudya kwakakwana kunogona kudzivirira neural tube kutadza.
Pakupedzisira, mazhene anewo zviputi zvinogona kuchengetedza masero kubva pakukuvara uye kuderedzera njodzi yehutano hwehutano.
Ndakatarisa Orange yangu uye Ndakaziva Icho Chikati Mukati. Iko Yakachengeteka Kudya?
Hongu, iwe wakatengesa ropa reruvara. Ropa marangari rudzi runotapira rwemaruva ane ruvara, ruvara rutsvuku uye nyama yakatsvuka yeropa yakatsvuka. Zvinogona kudyiwa zvakasvibirira, juiced, kana kushandiswa mu salads nemasukisi.
Kusarudza nekuchengetedza
Sarudza mazai matsva anonzwa akareba uye ane simba nokuda kwehukuru hwavo. Iyo inorema chibereko, mucheche ichava. Vanofanira kuva neganda risina gwapa, risina ruvara. Usatya maorivhi ane rindu yakasvibirira, sezvo ruvara rweganda runoenderana nemamiriro ekunze.
Iwe unogona zvakare kuedza kutsva kuburikidza nekuipfura: kana isingazonhuhwi sevheji yemarangi, enda kune imwe inotevera.
Maorivhi haabvumi zvakanyanya pashure pokunge vasarudzwa. Saka, iwe unofanira kuichengeta mufiriji kuitira kuti vagone kwemavhiki mashomanana zvisingaenzaniswi nevhiki imwe chete pamusana.
Iwe unogonawo kutenga mazhenedheni emakedheni uye juisi yearangi. Kana iwe uchitenga mazai emakakani ave nechokwadi kuti hauna shuga yakawedzerwa uye inosuka iyo isati yashandiswa. Kunwa jisi rearinisi harisi iro rakanakisisa sarudzo sezvo jisi inogona kuwedzera mamwe makoriki uye shuga, zvichiita kuti uwane uwandu uye tsukisi yehuga yeropa. Asi iwe unogona kushandisa jisi kuti uite saradhi kupfeka kana kuwedzera kunaka kune marinades.
Nzira Dzakanaka Dzakagadzirira Oranges
Idya machero machena akaiswa nemaoko kana kuawedzera kuma saladi, sauces, kana mabikira.
Grate kana julienne zest for sauces kana kunakidza. Kunhuvira kwavo kunotapira uye mavara akanaka kunogona kuwedzera pizzazz kune nyama yakasikwa kana hove.
Recipes
Tanga mangwanani ako nemataundi mashomanana eorineni kuti uende nehai yako yega, kana kuisa imwe muzvinyorwa uye woiwedzera kumu yogurt kana saladhi yako. Shandisa jisi kuti uite pasi yekoriori, mazinga anovhunga, uye marinades.
- Orange Walnut Salad
- Balsamic Orange Shrimp Kebabs
- Orange Glazed Shredded Karoti
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku Rekunyora Zvokudya. 3rd ed. Upper Sadle Rwizi, NJ: Prentice-Hall, 2003: 638.
> Linus Pauling Institute. Thiamin. Inowanika paIndaneti. http://lpi.oregonstate.edu/mic/vitamins/thiamin