Ama-Orange Juice Nutrition Facts

Ukuphuza ijusi ka-orange kuyindlela evelele kakhulu yokudla ama-oranges futhi kuvame ukukhonzwa ngekusasa. Kungaba kuhle kuwe ngoba kunamavithamini aphezulu, amaminerali kanye nama-antioxidants okungaba kuhle empilweni yakho.

Enye ye-juice e-orange inezo zonke i-vitamin C wena usuku lonke. Ijusi le-Orange liphakeme kakhulu ne-potassium, futhi liwumthombo omuhle we-folate ne-thiamine, amavithamini amabili ama-B anzima.

Noma kunjalo, ijusi le-orange lingaba phezulu kakhulu kilojoule kanye nama-carbohydrate uma ungaqapheli usayizi wakho wokukhonza. Ikomishi elilodwa le-8-ounce linama-calories angu-112 futhi cishe ama-gram angu-26 ama-carbohydrate, ngakho-ke uma uphuza ingilazi enkulu yama-orange we-orange-ounce, lezo zinamba zikhuphuka.

Ngokuqhathanisa, i-orange eyodwa ejwayelekile i-orange ine-khalori engama-60, ama-gramu angu-15 ama-carbohydrate nama-3 amagremu we-fiber. Kodwa futhi inezigidi ezingama-70 kuphela zamavithamini C. Lokho kuyisilinganiso esikhulu, kodwa uzothola u-vithamini C ngaphezulu ngeglasi lejusi le-orange.

Izinzuzo zezeMpilo

I-vitamin C etholakala ku-orange iyadingeka ezindongeni zemithambo yegazi enempilo kanye nezicubu ezixhunyiwe ezingaphansi kwesikhumba sakho. Kubuye kubalulekile ekusebenzeni okujwayelekile kwamasosha omzimba. I-Vitamin C iphinde ibe ne-antioxidant engase ibe nezinzuzo zezempilo ngokuvikela amangqamuzana akho kusuka ekulimaleni okukhulu okukhululekile.

Ijusi le-Orange liwumthombo omuhle wezintambo ezidingekayo ekwakheni amangqamuzana egazi elibomvu nokusiza ukuvimbela isici sokuzalwa esibizwa nge-spina bifida. Futhi iphakeme ngamaminerali amabili abalulekile, i-potassium, neyensimbi. I-potassium ibalulekile ekusebenzeni kwe-nerve ne-muscle, futhi isebenza ngokumelene ne-sodium ukulondoloza ukulinganisela komzimba nomfutho wegazi.

Imibuzo Ejwayelekile Nge-Orange Juice

Ingabe ijusi le-orange lizovimbela noma lilaphe umkhuhlane?

Cishe cha. Nakuba i-vitamin C ibalulekile ekusebenzeni komzimba, akukho bufakazi bokuthi ukuphuza ijusi le-orange kuzosiza ekuvimbeleni ukubandayo noma kungabangela ukuthi amakhaza akho asheshe ahambe. Kubalulekile ukuthi uhlale ungena emanzini lapho ungazwa kahle futhi uphuze ijusi le-orange lingasiza ngalokhu.

Ingabe ukuphuza ijusi le-orange kuvimbela umdlavuza?

Kungenzeka ukuthi amanye amakhemikhali e-orange juice angasiza ekuvimbeleni umdlavuza, kodwa kuze kube manje ucwaningwane olulodwa luye lwaba phezu kwezilwane zelabhu ngakho-ke akuyazi ukuthi ukuphuza ijusi le-orange kuzovimbela noma kuphuze noma yiziphi izinhlobo zomdlavuza.

Ingabe ukuphuza ijusi le-orange kwenza umuntu abe nesisindo?

Uma nje ugcina ukudla kwakho kwe-caloric yansuku zonke lapho kudingeka khona ukuze ugcine noma ulahlekelwe isisindo, ukuphuza ijusi lase-orange ngeke kubangele ukuthi ube nesisindo. Uma udla amakholori amaningi kunokushisa nsuku zonke, khona-ke uzothola isisindo kungakhathaliseki ukuthi i-calories ephuma kumjisi we-orange noma enye into. Gcina ukukhonza ubuningi engqondweni futhi uhlele isabelomali zakho ngokufanele.

Ingabe kufanele ngidle i-orange kunokuphuza ijusi?

I-orange ine-calories amancane nama-carbs kunejusi le-orange, futhi ine-fiber ngaphezulu. Kodwa ayinayo i-vitamin C. okuningi.

Uma nje uthola vithamini C eyanele eminye imithombo efana namagatsha ama-strawberries, i-pepper kanye nezinye izithelo nemifino, isithelo sonke cishe kuyindlela yokuhamba.

Ingabe i-juice ye-orange efakwe ngokushesha kunomsoco kunokuthengwa kwesitolo?

Yebo kunjalo. I-ounce ye-ounce, i-juice ka-orange esanda kufakwa ingaba ne-vitamin C engamaphesenti angaba ngu-50 futhi iphinde ibe ne-folate ne-thiamine kabili.

Ingabe kufanele ngiphuze ijusi le-orange eliqinile?

Uma unomuzwa wokuthi uvame ukwehluleka ekudleni kwakho kwe-calcium ekudleni okufana nemikhiqizo yobisi, amantongomane, imbewu kanye nemifino eluhlaza, bese uphuza ijusi le-orange eliqinile elinokusiza kungakusiza ukuhlangabezana nezidingo zakho ze-calcium.

Qinisekisa ukuthi ufunda ilebuli ye-Nutrition Factory kumkhiqizo ukuze ubone ukuthi uzothola i-calcium eyengeziwe kusuka kunoma yikuphi ukukhonza. Qaphela ukuthi ezinye izinhlobo zinezela futhi i-vitamin D.

Ukuthenga nokugcina i-Orange Juice

Ijusi le-Orange lilula ukuthola kunoma yisiphi isitolo. Funa amabhodlela namakoloni wejusi le-orange eceleni kwemikhiqizo yobisi noma ukhethe ukugxila okubandayo okuxubene namanzi ekhaya. Uma uthanda ukuhluka okuncane, ungakhetha ijusi le-orange elihlanganiswe nezinye izithelo zezithelo, noma uma ukuthungwa kuyinkinga ungathenga ijusi eningi le-pulp noma kungekho pulp nhlobo.

Into ebaluleke kakhulu ngokuthenga ijusi le-orange ikhetha i-juice ye-orange yangamaphesenti angama-100 kuneziphuzo ezivuthiwe ezi-orange eziqukethe kuphela ijusi elincane le-orange. Lezi ziphuzo ziyisiphuzo esiphuzayo esiphuzo futhi asinakho okunomsoco ngaphezu kwama-khalori.

Orange Juice Recipes

Ukuphuza ijusi le-orange ukuze uthole ukudla kwasekuseni kuyindlela eyodwa kuphela yokudla ijusi le-orange. Zama ezinye zalezi zokupheka ezihlwabusayo nezempilo ezifaka ijusi le-orange njengesithako:

• I-Superfruit I-Healthy Breakfast Breakfast Smoothies
• I-Orange Oatmeal
• I-Pecan ne-Orange Rice isaladi

Izwi elivela

Ukudla ama-oranges kuyindlela enhle kakhulu yokuthola umthamo wakho wansuku zonke we-vitamin C ne-potassium, kanye ne-fiber. Nakuba ama-oranges amaningi adliwa njengejusi ngesikhathi sasekuseni, kunezindlela eziningi zokuthola ama-oranges amaningi ngaphezulu ngosuku lwakho. Isibonelo, ungadla i-orange ngaphandle kwesandla njengendlovu yamadambama, noma uhlanganise izingxenye ze-orange esaladini enziwe nge-vinaigrette ye-tangy citrus.

> Imithombo:

> Franke, S. "I-Orange Juice neCopoprevention yeCans." I-Cancer Cancer. 2013; 65 (7): 943-53.

> Hyson, D. "Ukubukeza nokuhlaziywa okubalulekile kweZincwadi zeSayensi ezihlobene no-100% weJaji leZithelo kanye nempilo yabantu." Adv Nutr. 2015 Jan 15; 6 (1): 37-51.

> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-National Nutrient Database ye-Standard Reference Release Release 28."