Orange Juice Nutrition Facts

Kunwa jisi rearangi ndiyo nzira inonyanya kuzivikanwa yekudya marangi uye inowanzoshandiswa nechingwa chisina kuwanikwa. Inogona kuva yakanaka kwauri nokuti yakakwirira muvhitamini, mineral uye antioxidants zvingave zvakanaka kune utano hwako.

Rimwe kushandiswa kwejisi rearangi rine vitamini C yose yezuva rose. Orange juice inowedzerawo mu potassium, uye inowanikwa zvakanaka ye folate uye thiamine, mbiri yeB-complex vitamini.

Zvisinei, jisi rearangi inogona kunge yakakwirira mumakirori uye makhahydrates kana iwe usingaoni ushumiri hwako. Chimwe che 8-ounce kapu ine 112 makoriki uye anenge magiramu 26 emakhahydrates, naizvozvo kana iwe ukanwa girasi yakareba 20 yemirasi yemarangi, iyo nhamba inokwira.

Nokuenzanisa, imwe yevheji ye-orange inokwana makumi matanhatu emakori, 15 magamu e-carbohydrates uye 3 gramu e fiber. Asi iyo inongova nemamirigiramu makumi manomwe evhitamini C. Icho ichi chichiri chiyero chikuru, asi iwe uchawana mamwe mavitamini C negirazi rejisi rearangi.

Health Benefits

Mavhitamini C anowanikwa mumarangi anokosha kune mararamiro ehutachivi ane utano hwakanaka uye mishonga inogadzika iri pasi peganda rako. Izvo zvinokoshawo zvekuti zvirwere zvemuviri zvinoshanda. Vitamini C inosanganisira antioxidant iyo inogona kuva neutano hwakanaka kuburikidza nekudzivirira masero ako kubva pakusununguka kwakasununguka.

Orange juice inowanzonziwo mhando yakanaka yehutano iyo inofanirwa kuti yeropa rekudzivirira masero uye kubatsira kudzivirira nhepfenyuro yekuberekwa inonzi spina bifida. Uye yakakwirira mumaminerari maviri anokosha, potassium, uye iron. Potassium inokosha kumusana uye musimba basa, uye inoshanda pakurwisana ne sodium kuchengetedza muviri wehutano hwehuviri uye ropa.

Mibvunzo Inowanzoenderana neAromice Juice

Ko jisi yemarangi ichadzivirira kana kuporesa fodya here?

Zvichida kwete. Kunyange zvazvo vitamini C inokosha pakudzivirira muviri, hapana humwe humwe uchapupu hwokuti kunwa jisi rearangi kunobatsira kudzivirira kutonhora uye hazvizoiti kuti kutonhorera kwako kuende nokukurumidza. Zvinokosha kuti ugare hydrating apo iwe usati uchinzwa zvakanaka uye unwa jisi remoriri unogona kubatsira izvozvo.

Ko kunwa jisi rearimi kunodzivirira kenza here?

Zvinogona kuti mamwe emishonga mujisi rearangi anogona kubatsira kudzivirira kenza, asi kusvika ikozvino kutsvakurudza kwave kuri pasi pemhuka dzebazi saka hazvizivikanwe kana kunwa jisi rearimi kunodzivirira kana kunonoka chero mhando dzekenza.

Ko kunwa juisi yearimani kunoita kuti munhu atore kuwanda here?

Chero bedzi iwe uchichengeta kudya kwako kwezuva nezuva uko kunoda kuva iwe kuitira kuti iwe uchengetedze kana kuti ureruke, uchanwa jisi re orange haungakonzere kuti iwe uwane uremu. Kana iwe ukadya mamwe makoriki kupfuura iwe unopisa zuva rega rega, iwe uchawana uremu pasinei kana makoriri anobva mujisi rearangi kana chimwe chinhu. Ramba uchishumira masimba mupfungwa uye gadzirisa yako makoriyori zvakakodzera.

Ndinofanira kungodya marangi pane kunwa mvura here?

Marangi ane makirogiramu mashomanana uye carbs kupfuura jisi rearangi, uye ine fiber yakawanda. Asi hauna mavitamini C. akawanda.

Chero bedzi paunowana vitamini C yakakwana kubva kune dzimwe nzvimbo dzakadai sedzbriries, pepper nemimwe michero nemichero, chibereko chose chinenge chiri nzira yekuenda nayo.

Inonyatsonyorwa jisi yearangi inonwisa zvakanyanya kudarika zvigadzirwa-kutenga?

Ehe iri. Ounce yeaunce, inobva yatonyudzwa juice yearangi inogona kuva ne50 muzana mavitamini C uye inenge kaviri yakawanda yakawanda uye thiamine.

Ndinofanira kunwa juisi yeklamondi yakagadziriswa here?

Kana iwe uchinzwa kuti iwe unowanzoperevedza mukudya kwako kwekisiki kubva kuzvokudya zvakadai semichero yemiti, nuts, mbeu nemashizha mashizha mashizha, zvino kunwa kamuti-yakagadziriswa jisi rearangi rinogona kukubatsira kuti uwane calcium yako inoda.

Iva nechokwadi chekuverenga Chirongwa Chekudya Kwezvokudya pane chigadzirwa kuti uone kuti yakawanda yei calcium yaunowana kubva pane imwe neimwe inoshumira. Cherechedza kuti mamwe marongerwo anowedzerawo vitamini D zvakare.

Kutenga nekuchengetedza Orange Juice

Orange juice iri nyore kuwana mune chero doro rekudya. Tsvaga mabhodhoro nemakotoni emujisi wearangi pedyo nemishonga yegungwa kana kusarudza kuisa mazaya ayo unosanganiswa nemvura kumba. Kana iwe uchida zvishoma, iwe unogona kusarudza jisi rearangi yakakanganiswa nemimwe jisi yemichero, kana kana kuve kwakakosha iwe unogona kutenga juice yakawanda yemaspp kana pasina pulpp zvachose.

Chinhu chinonyanya kukosha pamusoro pokutenga juzi rwemarangi chiri kusarudza zana muzana yejinamisi panzvimbo yezvinorighenda zvinonwiwa zvine zvishoma (kana kuti kwete) juisi chaiyo yemarangi. Izvo zvinwiwa zvinongova zvinotapira zvinonwiwa uye hazvina huwandu hwakawanda hwemutsetse kunze kwemakori.

Orange Juice Recipes

Kunwa jisi rerangi yekudya mangwanani-ngwanani inzira imwe chete yekudya jisi rearangi. Edza zvimwe zvezvikafu zvinonaka uye zvine hutano zvine jisi rerangi sechinhu chinosanganisa:

• Superfruit Healthy Breakfast Breakfast Smoothies
• Orange Oatmeal
• Pecan uye Orange Rice Salad

Shoko Rinobva

Kudya marangari inzira yakanakisisa yekuwana maitiro ako ezuva nezuva e vitamin C uye potassium, pamwe fiber. Kunyange zvazvo mhete dzakawanda dzichidyiwa sejusi panguva yekusvitsa nguva, pane nzira dzakawanda dzekuwana mamwe maarangi matsva muzuva rako. Semuenzaniso, unogona kudya marinari kubva muruoko sezvinoitwa masikati masikati, kana kuwedzera zvikamu zvemaruva kune saladhi inoshandiswa ne tangy citrus vinaigrette.

> Sources:

> Franke, S. "Orange Juice uye Cancer Chemoprevention." Kenza Kanzura. 2013; 65 (7): 943-53.

> Hyson, D. "Ongororo uye Inonzwisisika Kuongorora kweScientific Literature Nekuda kwe 100% Muchero weJuisi uye Utano Hwevanhu." Adv Nutr. 2015 Nhasi 15; 6 (1): 37-51.

> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "National Nutrient Database ye Standard Reference Release 28."