Ma waho aʻe o ka ʻono, nui nā hua citrus i nā antioxidants.
ʻO ka mea mua i hiki i ka manaʻo ke noʻonoʻo mākou i nā hua citrus ʻo ia ke kumu nui o ka huaora C. Akā naʻe, ʻaʻole ʻo ka ʻalani ma luna o ka papa inoa o nā huaʻai waiwai i ka huaora C. ʻoi aku ka nui o kēia vitamina. .
ʻO ka Vitamin C kekahi o nā antioxidants kaulana loa e pale i ka ulu ʻana o nā maʻi cardiovascular a me oncological i ke kino. Mālama pū ʻo ia i ka cholesterol LDL mai ka oxidation a pale i ka hoʻokumu ʻana o nā nitrosamines, nā kemika hoʻomakeʻe i ka maʻi kanesa. Eia kekahi, hoʻonui ka huaora C i ka palekana o ke kino.
ʻO ke kauwela a me ka hoʻoilo he mau kau ia e laha ana ka maʻi maʻi. Ke kū nei ka nīnau: hiki i nā hua citrus ke kōkua i ka pale ʻana i nā maʻi viral a me ke anu? No ka pale ʻana, nui ka poʻe e lawe i ka waikawa ascorbic. ʻOiai ʻaʻole pale ka huaora C i ke anu, kōkua ia i ka hoʻomaha ʻana i nā hōʻailona a hoʻopōkole i ka lōʻihi o nā maʻi. Pono ka Vitamin C i ka nui a hiki i ka 250 mg i kēlā me kēia lā. ʻAʻohe kumu o ka hoʻonui ʻana i ka nui.
ʻO nā ʻalani, ma waho aʻe o ka loaʻa ʻana o ka huaora C, he waiwai nui i ka fiber dietary, vitamina B1, a me ka folic acid a me ka potassium. ʻO Pectin, kahi fiber i loaʻa i nā hua citrus, e hoʻohaʻahaʻa loa i ka pae cholesterol koko. ʻO ka waikawa Folic, ma waho aʻe o ka pale ʻana i nā hemahema neural tube, he mau waiwai antioxidant. ʻO ka meaʻai momona i ka waikawa folic hiki ke hōʻemi i ka hopena o ka ulu ʻana i ka maʻi ʻeha, ka ʻāʻī, a me nā mea ʻē aʻe. Hoʻokahi kīʻaha wai ʻalani (e pili ana i 200 g) he 100 micrograms o ka waikawa folic. ʻO nā kumu nui ʻē aʻe o ka folic acid he mau lau lau hou, oatmeal, a me nā pī. ʻAʻole ka potassium i ka piʻi ʻana o ke koko e pili ana i ka nui o ka sodium. Eia kekahi, hoʻopiha ka wai ʻalani i ka nalowale o nā electrolytes i nā keiki e loaʻa ana i ka maʻi maʻi.
Ma waho aʻe o nā huaora a me nā minela i ʻōlelo ʻia aʻe nei, ʻo nā hua citrus ka nui o nā phytochemical e pale ana i ke olakino. No laila, ʻoi aku ka nui o nā phytochemical ma mua o 170. Ma waena o lākou he carotenoids, flavonoids, terpenoids, limonoids, glucaric acid.
Loaʻa nā hua citrus ma mua o 60 mau flavonoids. He nui nā waiwai o nā flavonoids: anti-cancer, antibacterial, anti-carcinogenic, anti-inflammatory. Eia kekahi, hiki i nā flavonoids ke kāohi i ka platelet aggregation a no laila e hōʻemi i ka hopena o ka thrombosis coronary artery. ʻO ka flavonol quercetin ka hopena antioxidant ʻoi aku ka ikaika ma mua o ka beta-carotene a me ka vitamin E. ʻO ka flavonoids tangeretin a me ka nobiletin nā mea hoʻopiʻi maikaʻi o ka ulu ʻana o ka cell tumor a hiki ke hoʻoikaika i ka ʻōnaehana detoxifying o glycogen phosphorylase. Hiki i ka Tangeretin ke pale i ka pōʻino o nā ʻiʻo olakino e nā pūnaewele koʻikoʻi.
Loaʻa i nā hua Citrus ma kahi o 38 limonoids, ʻo nā mea nui he limonin a me ka nomilin. ʻO nā pūhui triterpinoid paʻakikī ke kuleana no ka ʻono ʻawaʻawa o nā hua citrus. Loaʻa iā lākou i nā kiʻekiʻe kiʻekiʻe i ka hua waina a me ka wai ʻalani. Hiki i nā limonoids ke pale i ka ulu ʻana o ka maʻi maʻi ma o ka hoʻoulu ʻana i ke kikowaena detoxifying enzyme, glutathione-S-transferase.
He kiʻekiʻe ka ʻaila ʻalani a me ka lemon i ka limonene, he terpinoid i loaʻa nā hopena anti-cancer. ʻO ka pulp o nā hua citrus a me ka albedo (ka papa keʻokeʻo keʻokeʻo subcutaneous i nā hua citrus) he waiwai nui i nā mea pono, ka mea i kapa ʻia. glucarates. I kēia mau lā, ua aʻo ikaika ʻia kēia mau mea, no ka mea hiki iā lākou ke pale aku i nā neoplasms malignant i ka umauma a hoʻemi i ka paʻakikī o ka PMS. Eia kekahi, hiki i nā glucarates ke hoʻololi i ka metabolism estrogen.
Loaʻa i ka ʻalani ma luna o 20 mau carotenoids. ʻO nā hua waina ʻulaʻula he waiwai i ka beta-carotene. Eia nō naʻe, loaʻa i nā tangerines, nā ʻalani, a me nā hua citrus ʻē aʻe ka nui o nā carotenoids ʻē aʻe (lutein, zeaxanthin, beta-cripoxanthin) i loaʻa nā hopena antioxidant ikaika a kōkua i ka pale ʻana i ka macular degeneration pili makahiki; ʻo ia ke kumu nui o ka makapō i ka poʻe ma mua o 65 makahiki. He kiʻekiʻe hoʻi ka hua waina ʻulaʻula i ka lycopene, kahi puaʻa ʻulaʻula i loaʻa i nā tōmato a me nā guava. Loaʻa i ka Lycopene kahi hopena anti-cancer.
Ma keʻano laulā, ua ʻōlelo ʻia e ʻai i ʻelima a ʻoi aku ka nui o nā huaʻai a me nā mea kanu i kēlā me kēia lā, ʻoi aku ka nui o nā lau ʻōmaʻomaʻo a melemele a me nā hua citrus.