Orange ndi zipatso za citrus zomwe zimakhala pamodzi ndi mandarins ndi mandimu zakhazikitsa mosungira pa masakiti a firiji a anthu ambiri okhala padziko lapansi. Madokotala ndi zakudya zowonjezera akulangizidwa kuti aziphatikizira nthawi zonse zakudya zawo, koma ndi mavitamini otani omwe ali mu lalanje, anthu ochepa omwe amadziwa.
Kupanga mavitamini a lalanje
Zakudya zamtengo wapatali kwambiri zimadziwika:
- ascorbic asidi. Zakudya za vitamini C mu lalanje ndi zomwe zimapereka kupereka zofunika za thupi tsiku ndi tsiku;
- carotene, yomwe imathandizira ntchito ya mawonekedwe;
- vitamini E wa unyamata;
- mavitamini a gulu B, omwe amachititsa ntchito ya ubongo ndikuthandizira kupatsirana kwa magulu a mitsempha;
- mkuwa ndi chitsulo, zothandiza kwambiri kwa anthu odwala matenda ochepetsa magazi m'thupi;
- Potaziyamu ndi sodium, kumathandizira minofu ya mtima ndi kusokoneza kuwonjezeka kwa magazi;
- calcium, wotsogolera mphamvu ya mafupa;
- iodini, yomwe imaletsa chitukuko cha matenda a chithokomiro;
- Zinki, zogwira ntchito ya mahomoni ndi machitidwe obala;
- phosphorous, klorini, sulufule, manganese, fluorine ndi ena.
Zina zothandiza microelements
Ngati mukufuna kuti mavitamini ena ali ndi lalanje, muyenera kumvetsera folic acid yomwe ilipo. Ndi iye yemwe amathandiza thupi kukonzekera kutenga pakati ndi kuonetsetsa kuti mwanayo akukula bwino. Zina mwa bioflavonoid zimatchedwanso vitamini C2, chifukwa zimapewa kuwonongeka kwa ascorbic acid ndi okosijeni. Mtsempha wa citruswu umapanga chimbudzi ndi m'mimba motility, amachepetsa njira zowonongeka m'thupi ili. Mogwirizana ndi fiber ndi pectin, yomwe imachepetsa cholesterol ndi shuga m'magazi.
Zikuoneka kuti lalanje ndi mavitamini ndi mchere, zomwe zimapangitsa kuti zizigwiritsidwa ntchito panthawi ya matenda a chimfine ndi chimfine, matenda ena. Zimalepheretsa chitukuko cha scurvy, beriberi, kudzimbidwa, kuchepa magazi m'thupi, edema ndi kuthamanga kwa magazi. Popeza wadya theka lalanje musanadye, mungathe kuwonjezera chilakolako chanu ndi kuchepetsa kuyamwa, kuchepetsa chiopsezo cha kudya kwambiri zero. Ngakhalenso khungu la zipatso za citrus zimenezi likugwiritsidwa ntchito ndipo amagwiritsidwa ntchito mophika pakuphika ndi mankhwala. Tsopano n'zoonekeratu kuti mavitamini ali mu lalanje ndifunika bwanji kudya. Zopindulitsa kwambiri zimayimira kuchepa, chifukwa zingayambitse kutentha kwa mafuta. Pa nthawi yomweyi, lalanje ili ndi zakudya zambiri zokha - 70-90 kcal pa 100 g.