11 FAʻAMANUIAGA MASANI MO LE SOIFUA MALOLOINA O LANES - PAMPEREDPEOPLENY.COM

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Fale Soifua Maloloina Meaai paleni Meaʻai oi-Amritha K E Amritha K. ia Me 24, 2019

Faʻasaienitisi faʻaigoaina o Citrus x sinensis, moli o se tasi o sili ona lauiloa fualaʻau i le lalolagi. Toatele e leʻo iloaina o moli e moni o se koluse i le va o le pomelo ma le mandarin fualaʻau. O se fale teuoloa o mea taumafa ma isi mea aoga eseese, moli e mafai ona aoga i lou soifua maloloina i le tele o auala.

O ituaiga moli e sili ona lauiloa ole moli moli, pute o moli, moli e leai ni acid ma moli masani. Maualalo i kalori ma faʻatumuina i mea lelei, o nei fualaʻau mafai ona faʻaleleia atili ai le soifua maloloina atoa. O le lautele lauiloa o moli e mafai ona mafua mai i le natura suamalie ma agavaʻa, avea ai o se elemeni mo sua, siamu, piko, lole moli moli ma e oʻo lava i teuteuga. ^[1] ^[lua] .

O se maloloina mafuaʻaga o alava, vitamini C, thiamine, folate, ma antioxidants, nei fualaʻau e tatau ona aofia ai i lau 'ai i aso uma. ^[3] . Ia, faʻaauau pea ona faitau ia iloa e uiga i le eseese o penefiti soifua maloloina faʻapea foi ma le faʻaaogaina o nei moli lanu moli moli moli.

Faʻamatalaga paleni o moli

100 kalama o moli e iai le 0.12 g gaʻo, 0.94 g polotini, 0,087 mg thiamine, 0,04 mg riboflavin, 0.282 mg niacin, 0,25 pantothenic acid, 0,06 mg vitamini B6, 0,1 mg uʻamea, 0,025 mg manganese ma 0,07 mg zinc.

O isi mea aoga o loʻo totoe i moli moli e pei ona taʻua i lalo ^[4] :

11.75 g suka
9.35 g suka
2.4 g alava meaʻai
86.75 g vai
11 mcg vitamini A tutusa.
30 mcg folate
8.4 mg filifili
53.2 mg vitamini C
40 mg kalisiu
10 mg magnesium
14 mg phosphorus
181 mg potassium

Soifua Maloloina penefiti o moli

Mai le faʻaleleia atili o lou soifua maloloina maloloina i le avatua o le mapusaga ma le leai o se vai, o nei fualaʻau e tatau ona aofia ai i lau taumafataga. Faitau pea ia iloa auala eseese e mafai ai e moli ona faʻamanuiaina lou soifua maloloina ^[6] ^[7] ^[8] .

1. Faʻamafanafanai i le papala

O se sili lelei mafuaʻaga o alava uma soluble ma insoluble, moli e lelei e tausia ai lou manava minoi. O le alava i totonu o latou o le a faʻateleina luga o ou nofoa, ma taofia ai le itaitagofie bowel syndrome. Latou faʻamalosia foi le gaosiaina o sua o meaʻai, faʻalauteleina le faʻasoesa.

2. Faʻatonutonu le toto maualuga

O moli e iai le oa tele o le magnesium, e fesoasoani e faʻatonutonu le toto. O le flavonoid e taʻua o le hesperidin, lea e masani ona i ai i moli e taofia ai foi le tafe o le toto.

3. Puipuia kanesa

O nei fualaʻau mata o se malosiʻaga o le vaitamini C, o se malosi aneti-oxidant ma puipuiga-faʻamalosia sooupu. Faʻapea foi, o se lotoa valaʻauina limonene, lautele maua i moli, ua lauiloa i le mauaina o kanesa-taofiofia meatotino. E aoga le mea lea e le aoga ai le tatou tino puipuia. E iloa ai sela kanesa ma faʻaleagaina ai, puipuia ai le amata o le kanesa.

4. Puipui le fatu fatu

O le anti-oxidants o loʻo iai i moli e tauivi ma le faʻaleagaina o le radical saoloto ma fesoasoani e puipuia le faʻamamāina o le toto. O le oxidised cholesterol e masani ona pipii mau i totonu o alatoto ma faʻatapulaʻa le sapalai o le toto i le fatu, ma mafua ai se faʻamaʻi fatu. O le anti-oxidants fesoasoani faʻamamaina le aʻafiaga o nei saoloto radicals ma puipuia le fatu mai faʻamaʻi ^[9] . Ole faʻaaogaina masani o moli e mafai ona fesoasoani e puipuia lou tino mai faʻamaʻi ole fatu ma faʻalauteleina le soifua maloloina ole fatu ^[10] .

5. Faʻamalosia le puipuia

Faʻapipiʻi ma vaitamini C, ua lauiloa moli mo lona puipuiga puipuia atili gafatia. Faatasi ai ma le malosi ma mausali puipuiga puipuia, tatou tino e mafai ona tetee atu faʻamaʻi sili atu ma puipuia faʻamaʻi. E le gata i lea, o polyphenols o loʻo i totonu ia latou e anti-viral, fasiotia le siama ulufale mai i o tatou tino ae latou te leʻi faʻatupuina faʻamaʻi ^[10] .

6. Faamama le toto

O moli e masani ona fufulu mama. O le flavonoids o loʻo i totonu o fualaʻau e amata ai le gaioiga o gaioiga i le tino ma fesoasoani i le ate e lafoa i fafo mea oona. O meaʻai i totonu o latou e taofiofia ai le manava o le gaʻo, ma aveʻese ai le otaota ma mea le manaʻomia mai le tino. O le faʻamamaina o mea totino moli e fesoasoani e faʻamamā lou toto ^{[sefulu ma le tasi]} .

7. Faʻamalosia le soifua maloloina o ponaivi

O moli e iai le aofaʻiga lelei ole vaitamini D, e faʻamautinoa ai le faʻaaogaina tatau o kalisiu ma fesoasoani e oʻo atu i ponaivi. O moli e iai foʻi le ascorbic acid, e fesoasoani e mitiia lelei ai le calcium ^[12] .

8. Faʻaleleia le soifua maloloina o gutu

O moli e sili ona lelei ile soifua maloloina o pulu. Latou te faʻamalosia vaʻa toto ma soʻoga fesoʻotaʻi. Latou te puipuia foi le atinaʻeina o maʻa ma faʻapipiʻi nifo i se vaega puipuia, puipuia le pala ^[13] . O le vaitamini C i le moli e faʻaititia ai le fulafula ma e faʻafouina foʻi le manava e ala ile fasioti o siama e paʻu ai le manava manava ma fesoasoani e faʻapipiʻi le laulaufaiva sinasina.

9. Puipuia faʻamaʻi fatu

O suʻesuʻega na maua ai o le taumafaina o moli i taimi uma e fesoasoani e puipuia maʻa fatugaʻo e ala i le faʻateʻaina o le sili atu citrate i le miaga ma faʻaititia lona acidity. E fesoasoani foʻi moli i le fatugaʻo e faʻatino lelei ile puipuia ole toto maualuga ma le puleaina ole suka, ma faʻaititia ai le popole ^[14] .

10. Puipui le sela

Ole faʻaaogaina masani o moli e iloa faʻaititia ai le tele o osofaʻiga o le sela. O ana anti-inflammatory meatotino fesoasoani faʻaititia le mumu o ala ^{[sefulu ma le lima]} . Latou faʻapalepaleina foʻi le faʻaletonu o le oxidation e le radicals fua ona ua lauiloa latou e faʻateleina le fulafula ma mafua ai le sela. O flavonoids o loʻo iai i moli e faʻaititia ai le lagona o le bronchial.

11. Siitia le maloloina o le faiʻai

O moli foi o loʻo utaina i fiva ma meaola folic o loʻo avea ma mea faigaluega taua ile faʻalauiloaina ole atinaʻe o lou faiʻai. Avea ma lou agavaʻa e faʻalautele pe aʻoaʻo mea fou, o lenei fualaʻau mafai ona faʻalauteleina lou faiʻai gafatia e faia mea ^[16] .

Fua o le maloloina moli moli

1. Fua ma le kukama e fiafia iai

Vaega ^[17]

& frac34 ipu tuʻimomomoina fasi moli moli (2 auala moli)
& frac12 ipu kukama tataina
& frac14 ipu tipi mumu aniani
2 sipuni faʻapapaina laʻau pepa jalapeño
1 sipuni tiina tipiina fou cilantro
1 sipuni ti lime zest
2 sipuni sua sua o le lime
1 sipuni sua sua moli
1 sipuni ti meli
& frac12 sipuni ti masima masima

Faʻasinoga

Tuʻufaʻatasia strawberries, moli moli, kukama, aniani, jalapeño, cilantro, lime zest, lime sua, moli moli, meli ma le masima i totonu o se auala feololo.
Tuʻu mo le 10 minute.
Auauna ma fiafia.

2. Salati moli ma asparagus

Vaega

8 aunese fugalaʻau fou
2 sipuni sua sua moli
2 sipuni suauʻu olive
& frac12 sipuni ti o le Dijon sinapi
⅛ sipuni ti masima
Fasipepa o le eleele pepa
1 auala moli, paʻu ma faʻavasega

Faʻasinoga

Tuʻu ese le faʻavae laupapa mai le asparagus ma valu ese fua.
Tipi ia au ma kuka i totonu o sina tamaʻi vai pupuna i totonu o se tamaʻi pani tanu mo le 1 minute.
Faʻalu ma faʻamalulu le asparagus i se pesini vai aisa.
Alu i solo pepa.
Fafaga faʻatasi le sua moli, suauʻu olive, sinapi, masima, ma le pepa i totonu o se pesini.
Faʻaopopo le asparagus ma moli moli ma palu lemu.

Aafiaga Itu o moli

Faʻatonutonu ma laʻititi laʻititi o nei fualaʻau e le mafua ai se leaga i lou tino. Peitai, pe a faʻaaogaina i le tele o aofaʻi - e mafai ona i ai ni faʻaletonu itu ^[18] ^[19] .

O le 'ai tele o moli e mafai ona mafua ai le papala, manava manava poʻo le manava lautele, ona o le maualuga o aofaʻi o alava.
O le maualuga acidity mea i totonu o le fualaʻau mafai ona faʻaleagaina ia faʻailoga o le GERD.
Aloʻese mai le faʻaaogaina o moli pe afai o loʻo e inu vailaʻau mo le toto maualuga ona o le fualaʻau mafai mafua ai lou potassium tulaga e tulaʻi maualuga tele.

Vaʻai Tusitusiga Faʻasino

[1]Van Duyn, M. A. S., & Pivonka, E. (2000). Vaaiga aoao o le soifua maloloina penefiti o fualaʻau ma fualaʻau taumafa mo le tagata poto masani i meaʻai: tusi filifilia. Faʻasalalauga a le American Dietetic Association, 100 (12), 1511-1521.
[lua]Grosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., ... & Scuderi, A. (2013). Lanumoli lanumoli: faʻataʻitaʻiga faʻataʻitaʻi ma faʻamaoniga faʻamaonia o lona aoga i le soifua maloloina o le tagata.O vailaʻau faʻasoifua maloloina ma le umi ole sela, 2013.
[3]Slavin, J. L., & Lloyd, B. (2012). Soifua maloloina penefiti ma fualaʻau mata. Faʻalautelega i taumafa paleni, 3 (4), 506-516.
[4]Luckow, T., & Delahunty, C. (2004). Taliaina e le aufaʻatau le moli moli o loʻo iai mea aoga .Faʻasaʻo Suʻesuʻega Faʻavaomalo, 37 (8), 805-814.
[5]Crinnion, W.J. (2010). Meaʻai masani e iai le maualuga o vaega o mea taumafa, maulalo o vailaʻau oona, ma ono maua ai ni faʻamanuiaga tau le soifua maloloina mo le tagata faʻatau. Alternative Medicine Review, 15 (1).
[6]Kozlowska, A., & Szostak-Wegierek, D. (2014). Flavonoids-mea e maua ai meaʻai ma faʻamanuiaga tau le soifua maloloina Faʻamaumauga o le National Institute of Hygiene, 65 (2).
[7]Yao, L. H., Jiang, Y. M., Shi, J., Tomas-Barberan, F. A., Datta, N., Singanusong, R., & Chen, S. S. (2004). Flavonoids i meaʻai ma o latou soifua maloloina penefiti. Meaʻai toto mo tagata soifua maloloina, 59 (3), 113-122.
[8]Noda, H. (1993). Soifua Maloloina penefiti ma meatotino paleni o le nori.Journal of Applied Phycology, 5 (2), 255-258.
[9]Economos, C., & Clay, W. D. (1999). Meaʻai lelei mo le soifua maloloina ma le soifua maloloina ole fualaʻau 'aina. Ennergy (kcal), 62 (78), 37.
[10]Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Meaʻai e maua mai ai nitrates ma nitrites: o mea e faʻatino mo le soifua maloloina.
[sefulu ma le tasi]Rodrigo, M. J., Cilla, A., Barberá, R., & Zacarías, L. (2015). Carotenoid bioaccessibility i pulp ma fresh juice mai carotenoid-rich sweet orange ma mandarins. Meaʻai & gaioiga, 6 (6), 1950-1959.
[12]Morton, A., & Lauer, J. A. (2017). Faʻatusatusaina o apu ma moli: metotia e fua ai le soifua maloloina mai isi tulaga taua lautele.
[13]Sajid, M. (2019). Citrus-Soifua Maloloina penefiti ma Gaosiga Tekonolosi.
[14]Rodrigo, M. J., Cilla, A., Barberá, R., & Zacarías, L. (2015). Carotenoid bioaccessibility i pulp ma fresh juice mai carotenoid-rich sweet orange ma mandarins. Meaʻai & gaioiga, 6 (6), 1950-1959.
[sefulu ma le lima]Selvamuthukumaran, M., Boobalan, M. S., & Shi, J. (2017). Bioactive Components i Citrus Fualaʻau ma a latou Soifua Maloloina penefiti. Phytochemicals i Citrus: Talosaga i Functional Meaʻai.
[16]Cancalon, P. F. (2016). Citrus sua sua soifua maloloina. InBeverage Aafiaga i le Soifua Maloloina ma Meaʻai Paleni (pp. 115-127). Humana Press, Cham.
[17]Meaai Lelei. (ndd). Soifua maloloina moli moli [Blog post]. Toe aumai mai, http://www.eatingwell.com/recipes/19211/ingredients/fruit/citrus/orange/?page=2
[18]Rajeswaran, J., & Blackstone, E. H. (2017). Feteʻenaʻi tulaga lamatia: Faʻatauvaga fesili. O le Tusi o faʻamaʻi o le ponaivi ma le fatu, 153 (6), 1432-1433.
[19]Karavolias, J., House, L., Haas, R., & Briz, T. (2017). Aafiaga o le gaosi oloa ma le faʻaaogaina o le biotechonology e uiga i le naunautaʻiga o le aufaʻatau: Totogi faʻapitoa mo moli na gaosia ma le biotechnology (Nu. 728-2017 -3179).