Txiv kab ntxwv Mandarin: Tseeb Khoom Noj, Txiaj Ntsig, thiab Hom

Zoo Siab

• Dab tsi yog mandarins?
• Ntau hom
• Kev noj haus profile
• Cov txiaj ntsig
• Nplua nuj nyob rau hauv antioxidants
• Powers koj tiv thaiv kab mob
• Boosts plab noj qab haus huv
• Yuav txo qis pob zeb raum
• Yuav ua li cas cia lawv
• Hauv qab kab

Yog tias koj tshawb cov ntu cov khoom ntawm koj lub khw muag khoom hauv nroog, koj yuav tau hla los ntawm ntau hom txiv ntoo txiv ntoo.

Mandarins, clementines, thiab txiv kab ntxwv tag nrho khav theeb cov txiaj ntsig zoo rau kev noj qab haus huv, thiab koj yuav xav paub seb lawv puas txawv txhua yam ntawm tib cov txiv ntoo.

Kab lus no piav qhia txhua yam koj xav paub txog cov khoom siv mandarins, suav nrog lawv yog leej twg, lawv cov zaub mov muaj txiaj ntsig thiab txiaj ntsig kev noj qab haus huv, thiab khaws cia rau lawv li cas.

Dab tsi yog mandarins?

Mandarins koom nrog Citrus genus. Nws ntseeg tau tias lawv yog cov neeg hauv Suav teb thaum ub, uas yog qhov lawv tau txais lawv lub npe.

Lawv cov tev yog sib sib zog nqus-txiv kab ntxwv, tawv, thiab tiv thaiv cov qab zib, muaj kua ntu sab hauv.

Mandarins cog rau ntawm cov ntoo me-txog qib nruab nrab-qhov loj ntawm cov txiv ntoo. Raws li lawv siav, lawv hloov los ntawm lub tob ntsuab rau lawv cov xim txiv kab ntxwv uas pom tau thiab loj hlob mus rau qhov dav li ntawm 1.6-3 ntiv tes (4-8 cm) (,).

Koj tuaj yeem hnov ​​cov mandarins hu ua "txiv kab ntxwv txiv mab txiv ntoo," tab sis qhov no tsis yog kev piav qhia meej. Txawm hais tias lawv faib cov txiv kab ntxwv sab nrauv, mandarins yog ib hom tsiaj ntawm citrus los ntawm cov txiv kab ntxwv, uas zwm rau Citrus sinensis ().

Tsis zoo li cov txiv kab ntxwv, mandarins tsis puag ncig. Hloov chaw, lawv yuav tsum ua kom ncaj, zoo li lub kheej kheej nrog cov uas ua rau kem thiab hauv qab. Lawv kuj yooj yim dua rau tev.

Ntau hom

Muaj ob peb hom npe nrov ntawm mandarins, suav nrog satsuma mandarins, lossis Citrus unshiuCov. Hom no feem ntau cuam tshuam nrog Nyij Pooj, txawm hais tias nws tseem loj hlob yooj yim nyob hauv thaj chaw ntug dej hiav txwv thiab lwm thaj chaw hauv qab teb Asmeskas (,).

Cov lus cog tseg hauv nruab siab, tseem hu ua Citrus reticulate Blanco lossis Ponkan mandarins, yog lwm hom npe nrov. Nws loj hlob thoob plaws sov huab cua sov rau huab cua sov, suav nrog thaj chaw ntawm Tuam Tshoj, Brazil, Spain, thiab Philippines (,).

Koj kuj tseem tau hnov ​​txog cov tangerines, lossis Citrus tangerine, uas khav ib lub txiv kab ntxwv ntau dua rau lub txiv kab ntxwv. Cov no tau xav kom pib hauv Tangiers, Morocco, qhov chaw uas lawv khwv tau lawv cov nyiaj txiag (moniker).

Tsis tas li ntawd, muaj ntau ntau yam hybrids ntawm, lossis crosses ntawm, mandarins thiab lwm tus neeg hauv lub Citrus genus.

Clementines, feem ntau muag hauv qab cov npe lag luam xws li Cuties lossis Halos, yog qhov tsawg tshaj plaws ntawm pawg, nrog cov txiv kab ntxwv sib sib zog nqus, ci tawv nqaij thiab feem ntau muaj cov noob sab hauv. Feem ntau suav hais tias yog ntau yam khoom siv rau khoom (mandarins), lawv tsuas yog cov khoom sib xyaw ntawm cov khoom plig (mandarins) thiab cov txiv kab ntxwv qab zib ().

Txawm hais tias tsis muaj kev pom zoo txaus ntseeg raws nraim li cas muaj ntau yam thiab cov tsiaj ntawm cov tub rog muaj nyob, nws ntseeg tau tias ntawm 162 thiab 200 loj hlob thoob plaws ntiaj teb ().

Mandarins yog cov me me, yooj yim-rau-tev koom ntawm cov Citrus genus. Lawv yog ib hom sib cais los ntawm cov txiv kab ntxwv. Muaj ntau yam thiab cov tsiaj nyaum ntawm mandarins, suav nrog tangerines thiab clementines.

Kev noj haus profile

Mandarins khav txiv cov duab zoo tshaj plaws.

Ib poov tshuaj nruab nrab (88 grams) ntim cov zaub mov zoo li nram no ():

• Cov calories: 47
• Carbs: 12 grams
• Cov protein ntau: 0.7 grams
• Rog: 0.3 grams
• Fiber ntau: 2 grams
• Vitamin C: 26% ntawm Tus Nqi Txhua Hnub (DV)
• Magnesium: 2.5% ntawm DV
• Cov poov tshuaj: 3% ntawm DV
• Tooj liab: 4% ntawm DV
• Hlau: ze li 1% ntawm DV

Cov txiv ntoo no muaj txiaj ntsig me muab ntau tshaj li ib feem peb ntawm cov DV rau cov vitamin C, uas yog qhov tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij, kho qhov txhab, thiab ua kom lub cev tsis muaj zog ().

Mandarins tseem muaj cov zaub mov tseem ceeb. Thaum lawv tsis yog cov nplua nuj tooj liab, lawv khav txiv ntau dua li txiv ntoo. Tooj liab yog qhov tseem ceeb rau kev noj qab haus huv, vim tias nws pab tau cov qe ntshav liab ntau lawm thiab nqus tau hlau. Yog li, nws pab thauj oxygen rau koj cov ntaub so ntswg (,,).

Nrog rau cov vitamins thiab cov zaub mov, ib qho nruab nrab (88-gram) ntim cov hmoov av 8% ntawm DV rau cov khoom siv fiber. Fiber ntau pub rau koj cov kab mob plab muaj txiaj ntsig, uas pab kev zom thiab tej zaum tseem yuav pab txo koj txoj kev pheej hmoo ntawm cov mob nyhav xws li mob ntshav qab zib thiab kab mob plawv (,,).

Mandarins muaj cov khoom noj muaj txiaj ntsig zoo, ntim cov vitamins C, fiber ntau, thiab lwm yam zaub mov muaj txiaj ntsig.

Cov txiaj ntsig

Zoo li feem ntau ntawm cov txiv hmab txiv ntoo hauv qab zib, mandarins tau thauj nrog cov vitamins, fiber, thiab muaj txiaj ntsig cog cov nroj tsuag. Kev siv lawv tsis tu ncua yuav muab ntau cov txiaj ntsig kev noj qab haus huv.

Dab tsi ntxiv, lawv yooj yim mus ntim khoom noj txom ncauj, pov rau hauv smoothies, los yog tev rau hauv cov zaub xam lav lossis kua qab cov khoom qab.

Nplua nuj nyob rau hauv antioxidants

Mandarins nplua nuj nyob hauv kev noj qab haus huv-txhawb cov nroj tsuag sib xyaw ua ke xws li flavonoids ().

Flavonoids yog cov khoom noj tau yooj yim hauv cov zaub mov. Lawv yog ib hom antioxidant uas pab tiv thaiv koj lub cev tiv thaiv kev tsis txaus ntawm cov dawb radicals, uas yuav tuaj yeem ua rau oxidation. Oxidation tuaj yeem txhawb kev laus thiab pib mob ntawm kab mob xws li mob qog nqaij hlav thiab mob plawv (,,).

Lwm txoj kev uas flavonoids tuaj yeem pab tiv thaiv qog noj ntshav yog los ntawm kev tua cov noob uas pab txhawb kev mob qog noj ntshav thiab ua rau cov tsis muaj mob kheesxaws uas txhawb lub cev (,,,).

Txawm li cas los xij, kev tshawb fawb ntxiv rau hauv tib neeg yog xav tau los txiav txim seb koj yuav tsum tau noj txiv ntoo citrus ntau npaum li cas thiaj li ua tiav cov teebmeem no.

Powers koj tiv thaiv kab mob

Muab lawv cov ntsiab lus siab ntawm cov vitamin C, mandarins tuaj yeem ntxiv dag zog rau koj lub cev.

Vitamin C yog tshuaj tua kab mob antioxidant uas ua rau kev ua haujlwm ntawm koj lub cev tiv thaiv kab mob txhawm rau tiv thaiv kev puas tsuaj oxidative. Nws kuj tseem txhawb nqa kev tuag ntawm cov teeb meem microbes (,,).

Dab tsi ntxiv, nws txhim kho cov tawv nqaij thiab cov nqaij mos. Qhov tseeb, ntxiv rau kev noj tshuaj ntau ntawm cov vitamin C yuav txo cov qhov txhab ua kom zoo sij hawm hauv qee qhov xwm txheej ().

Boosts plab noj qab haus huv

Fiber ntau tau txais txiaj ntsig koj kev zom. Nws tau pom nyob hauv ob hom - soluble thiab insoluble.

Citrus txiv hmab txiv ntoo, nrog rau mandarins, yog qhov tshwj xeeb tshaj yog nplua nuj hauv cov tshuaj fiber ntau. Soluble fiber ntau ua tau ib lub gel hauv koj cov hnyuv. Qhov no nqus dej rau hauv koj lub plab thiaj li ua kom cov quav muag, uas tuaj yeem tso quav hle tawv (,).

Mandarins tseem muaj qee cov fiber ntau insoluble. Qhov tseeb, lawv muaj ntau ntawm cov hom fiber ntau dua li lwm cov txiv ntoo ua. Insoluble fiber ntau kis los ntawm lub plab tsis txhawm rau rhuav tshem.

Ob hom fiber ntau yog txuam nrog qhov pheej hmoo txo ​​qis ntawm cov kab mob tsis xwm yeem thiab txawm tias yuav pab koj poob phaus (,,).

Yuav txo qis pob zeb raum

Kev tshawb nrhiav ntau ntawm cov pejxeem muaj feem cuam tshuam txog kev noj zaub mov zoo rau cov txiv ntoo zoo li cov maum nees nrog txoj kev pheej hmoo ntawm lub raum pob zeb, uas yog cov khoom ntxhia uas koj lub cev ua rau tso zis. Lawv tuaj yeem mob siab rau kom dhau ().

Kev siv cov citrate tsawg hauv cov zis yuav ua rau qee yam mob raum pob zeb tsim. Hmoov zoo, tsis tu ncua kev noj cov kua txiv citrus tuaj yeem ua rau koj cov qib citrate, uas yog xav txo qis koj cov teeb meem ntawm lub raum pob zeb ().

Tseem, qhov kev sib raug zoo no yuav tsum tau tshawb fawb ntxiv ua ntej ua tiav cov lus cog tseg.

Mandarins xa cov khoom cog zoo xws li antioxidants. Lawv txhawb koj txoj kev noj qab haus huv los ntawm kev ua kom lub cev muaj zog tiv thaiv kab mob thiab txhawb lub plab zoo. Lawv kuj tseem yuav txo koj cov teeb meem lub raum pob zeb, tab sis cov cheeb tsam no xav tau kev tshawb fawb ntxiv

Yuav ua li cas cia lawv

Koj tuaj yeem khaws tag nrho cov khoom mandarins nyob rau ntawm chav tsev mus txog 1 lub lim tiam.

Thaum tev tawm lawm, lawv yuav tsum muab cia rau hauv tub yees. Tag nrho cov khoom siv hauv lub tub yees yuav khaws cia txog li 6 lub lim tiam - qee cov neeg txawm tias nyiam noj lawv txias.

Muab cov khoom noj rau lub cev yog cov tawv nqaij nyias nyias thiab 85% dej, lawv tsis zoo rau hauv qhov txias txias hauv qab 32 ° F (0 ° C) ().

Rau koj qhov yooj yim, koj tuaj yeem ua ntej tev thiab faib lawv ua ntu. Cov no yuav tsum tau muab ntim hauv lub thawv lossis hnab ntim hauv lub tub yees.

Yuav tsum muab tag nrho cov khoom tso rau hauv tub yees lossis hauv chav sov. Peeled thiab segmented cov txiv hmab txiv ntoo yuav tsum muab khaws cia rau hauv lub thawv lossis lub hnab ntim khoom hauv lub tub yees.

Hauv qab kab

Cov txiv kab ntxwv Mandarin yog ib hom sib txawv los ntawm cov txiv kab ntxwv.

Muaj txog li 200 ntau yam thiab cov tsiaj sib xyaw ntawm cov mandarins thoob ntiaj teb, suav nrog tangerines thiab clementines.

Lawv khav theeb ntau cov as-ham zoo, xws li cov vitamin C thiab fiber, uas cuam tshuam nrog kev ua kom lub zog tiv thaiv kab mob thiab lub plab noj qab haus huv, ntsig txog.

Muab cia rau ntawm chav tsev lossis hauv tub yees. Ua li cas, lawv ua qhov yooj yim, scrumptious, thiab khoom noj txom ncauj zoo.