Ama-oranges azithelo zezithelo ze-citrus nge-orange, enemibala enombala olune-orange (ezinye zibomvu) nesikhumba esincane, esine-orange. Ama-oranges angaba mnandi noma ababa. Ama-oranges amnandi, afana ne-Valencia, inkaba (okungafani nezinhlobo ze-seedless), nama-oranges egazi atholakale unyaka wonke ngenkathi yabo enkulu kusukela ngoDisemba kuya ku-Ephreli. Ama-oranges amabi, njenge-Seville, ne-bergamot asetshenziselwa ngokuyinhloko amafutha abalulekile atholakala ku-zest noma isikhumba sabo.
Ngokwesibonelo, amafutha we-bergamot anika i-Earl Grey itiye elihlukile.
Ama-oranges aqukethe ama-carbohydrate amaningi, kodwa nawo agcwele izakhi. Hlela ukudla ama-oranges amasha esikhundleni sejusi le-orange ukuze uthole inani eliphakeme le-fiber nezakhi. Esikhundleni sokuphuza ijusi, okungabangela uketshezi oluningi noshukela ekudleni kwakho futhi uphakamise ushukela wegazi ngokushesha, sebenzisa i-squirt esanda kufakwa emanzini e-orange ukufaka ukunambitheka kokudla, amanzi, nemifino.
| Ama-Orange Nutrition Facts | |
|---|---|
| Ukukhonza Isithelo 1 (2-5 / 8 ububanzi) (131 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 62 | |
| Ama-calories avela ku-Fat 1 | |
| Ingqikithi yamafutha 0.2g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 0mg | 0% |
| Potassium 237.11mg | 7% |
| Ama-carbohydrate 15.4g | 5% |
| I-Fiber Diet 3.1g | 13% |
| Ama-Sugars 12.2g | |
| Amaprotheni 1.2g | |
| I-Vitamin A 6% · I-Vitamin C 116% | |
| I-calcium 5% · I-Iron 1% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Elinye i-orange encane, mayelana nobukhulu bhola le-tennis, liqukethe amakholori angu-62 kanye no-15.4 amagremu we-carbohydrate.
Khumbula ukuthi izingxenye ezinkulu zizoqukatha ama-calories amaningi ne-carbohydrate. Ngakho-ke, uma uthenga ama-orangani amakhulu kakhulu, ungafuna ukudla kuphela isigamu esisodwa.
Izinzuzo zezeMpilo
Ama-oranges angumthombo omuhle kakhulu wevithamini C , ngaphezu kwama- grapefruit , ukupakisha okungaphezu kosuku olufanele ekukhonzeni okuncane.
I-Vitamin C iyi-antioxidant enamandla enezindawo zokulwa nokuguga. I-Vitamin C nayo idlala indima ekwakheni amaselula futhi ivuselele igciwane.
Ama-oranges nawo angumthombo omuhle we-potassium, i-thiamin, ne-folate. I-Potassium ingasiza ekunciphiseni ukucindezeleka kwegazi. Ucwaningo oluthile lubonisa ukuthi labo bantu abaneziqu eziphakeme kakhulu ze-thiamin basengozini yokunciphisa i-cataracts. Futhi ukulandelana kubalulekile ekuthuthukisweni komntwana-ukudla okwanele kungavimbela ukukhubazeka kwe-tube neural.
Okokugcina, ama-oranges nawo aqukethe ama- phytonutrients angakwazi ukuvikela amangqamuzana angalimazi futhi anciphise ingozi yesifo senhliziyo.
Ngiphakamise i-Orange yami futhi ngiyabona ukuthi i-Red Inside. Ingabe Kuphephile Ukudla?
Yebo, cishe uthenge i-orange orange. Ama-oranges egazi yihlobo elimnandi lwe-orange elinomvutha, isikhumba esomvu kanye nenyama enombala obomvu wegazi. Zingadliwa eziluhlaza, ama-juiced, noma ezisetshenziselwa amasaladi nama-sauces.
Ukuthatha nokugcina
Khetha ama-orang ahlanzekile anomuzwa onzima futhi onzima ngobukhulu bawo. Isithelo esibi kakhulu, i-juicier izoba. Kufanele babe nesikhumba esingenasici, ngaphandle kwama-nicks. Ungesabi ama-oranges ane-rind eluhlaza, njengoba umbala wesikhumba uncike ezimweni zesimo sezulu.
Ungabuye uhlole ukuhlunga ngokuwuthunga: uma unganothi njenge-peel orange, hamba uye olandelayo.
Ama-oranges awavuthwa kakhulu ngemuva kokukhethwa. Ngakho-ke, kufanele uwagcine esiqandisini ukuze bahlale amasonto ambalwa ngokuphambene nesonto elilodwa ku-counter.
Ungathenga futhi ama-oranges akheniwe kanye nejusi le-orange. Uma uthenga ama-oranges akheniwe qinisekisa ukuthi ayinawo ushukela oweneziwe futhi uwahlanza ngaphambi kokusetshenziswa. Ukuphuza ijusi ka-orange akuyona into engcono kunazo zonke njengoba ijusi lingafaka amakholori engeziwe noshukela, okuholela ekuzuzeni isisindo kanye ne-sugar spikes. Kodwa ungasebenzisa ijusi ukwenza isaladi ukugqoka noma wengeze ukunambitheka kuma-marinades.
Izindlela Ezempilo Zokulungisa Ama-Oranges
Yidla ama-oranges agqamile ngesandla noma uwafake kuma-saladi, amasoso noma ama-dessert.
Grate noma uJulienne isitsha se-sauces noma ukuhlobisa. Ukunambitheka kwabo okuthakazelisayo nombala omuhle kunganezela i-pizzazz enkukhu noma ehlathini elula.
Ukupheka
Qala ekuseni wakho ngezingcezu ezimbalwa ze-orange ukuze uhambisane nesidlo sakho seqanda, noma ubeke eyodwa ibe yiziqu bese uyifaka kwi-yogurt noma isaladi yakho. Sebenzisa ijusi ukwenza ikhalori ephansi, amasoso omnandi, nama-marinades.
- I-Orange Walnut isaladi
- I-Balsamic Orange Shrimp Kebabs
- I-Orange Glazed Shredded izaqathe
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: I-Bookbook yezinto ezisemqoka ezikhulayo. I-3rd ed. River Upper Sadle, NJ: Prentice-Hall, 2003: 638.
> I-Linus Pauling Institute. Thiamin. Kufinyelelwe ku-intanethi. http://lpi.oregonstate.edu/mic/vitamins/thiamin