Manyan Fa'idodi 11 na Lemu ga Lafiya

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A kimiyance ana kiranta Citrus x sinensis, lemu suna ɗayan shahararrun fruitsa fruitsan duniya. Dayawa basu san cewa lemu hakika giciye ne tsakanin pomelo da 'ya'yan itacen mandarin. Gidan abinci mai gina jiki da sauran mahadi masu amfani, lemu na iya amfani da lafiyar ku ta hanyoyi da yawa.

Mafi shaharar nau'ikan lemu sune lemu na jini, lemuran cibiya, lemu marasa kanshi da lemu na kowa. Inananan kalori da cike da abinci mai gina jiki, waɗannan 'ya'yan itacen na iya inganta lafiyar mutum gaba ɗaya. Za a iya danganta shaharar lemu mai yawa da zaƙin ɗanɗano da kuma iyawarta, yana mai da shi sinadarin juices, jams, pickles, candied orange orange har ma da kayan shafawa. ^{[1] [biyu]} .

Kyakkyawan tushen fiber, bitamin C, thiamine, folate, da antioxidants, waɗannan fruitsa fruitsan itacen sune dole ne su haɗa da abincin yau da kullun ^[3] . Don haka, ci gaba da karatu don sanin game da fa'idodi daban-daban na lafiya da kuma amfanin waɗannan fruitsa fruitsan itacen lemu mai zaki mai ɗanɗano.

Bayanin Abinci Na Lemu

Giram 100 na lemu na dauke da mai mai 0.12, furotin 0.94 g, 0.087 mg mgyamin, 0.04 mg riboflavin, 0.282 mg niacin, 0.25 pantothenic acid, 0.06 mg bitamin B6, 0.1 mg iron, 0.025 mg manganese da zinc 0.07 mg.

Ragowar abubuwan gina jiki a danyen lemu sune kamar haka ^[4] :

salo don gashi mai laushi

• 11.75 g carbohydrates
• 9.35 g sukari
• 2.4 g fiber na abinci
• 86.75 g ruwa
• 11 mcg bitamin A equiv.
• 30 mcg folate
• 8.4 Mugu choline
• 53,2 MG bitamin C
• 40 m alli
• Magnesium 10 na mai
• 14 mg phosphorus
• 181 MG potassium

Amfanin Lafiya Na lemu

Daga inganta lafiyar zuciyar ku zuwa samar da taimako tare da rashin ruwa, waɗannan 'ya'yan itacen dole ne a haɗa su cikin abincinku. Karanta don sanin hanyoyi daban-daban ta wacce lemu zasu amfani lafiyarka ^{[6] [7] [8]} .

1. Sauke maƙarƙashiya

Kyakkyawan tushen fiber ne mai narkewa da mara narkewa, lemu masu kyau don kiyaye hanjin ka yana motsi. Fibirin da ke cikinsu zai tattara sandunanku da yawa, don haka ya hana cututtukan hanji. Hakanan suna ƙarfafa samar da ruwan 'narkewa, inganta narkewa.

2. Daidaita hawan jini

Lemu lemu ne mai dumbin yawa na magnesium, wanda zai taimaka wajen daidaita karfin jini. Flavonoid da ake kira hesperidin, wanda yake a bayyane yake a cikin lemu kuma yana sa karfin jini ya hauha.

3. Hana kansar

Wadannan 'ya'yan itacen citrusy sune ƙarfin bitamin C, wanda shine mai ƙarfi anti-oxidant da wakili-haɓaka rigakafi. Hakanan, wani fili wanda ake kira limonene, wanda akafi sani a cikin lemu, an san shi da mallakar kaddarorin hana cutar kansa. Wannan mahaɗin yana aiki inda tsarin garkuwar jikinmu ya kasa. Tana gano kwayar cutar kansa kuma tana lalata su, yana hana ɓarkewar cutar kansa.

4. Kare tsarin jijiyoyin zuciya

Magungunan anti-oxidants da ke cikin lemu suna yaƙi da lalacewar kyauta kuma suna taimakawa hana haɓakar ƙwayar cholesterol. Lesterolarawar mai narkewa tana mannewa a cikin jijiyoyin kuma yana ƙayyade samar da jini ga zuciya, yana haifar da bugun zuciya. Magungunan anti-oxidants suna taimakawa wajen kawar da tasirin waɗannan ƙwayoyin cuta masu kyauta kuma suna kare zuciya daga cututtuka ^[9] . Yawan shan lemu a kai a kai na iya taimakawa kariya daga cututtukan zuciya da inganta lafiyar zuciya ^[10] .

5. Inganta rigakafi

An shirya shi tare da bitamin C, lemu sanannu ne saboda kariyar haɓaka ƙarfin haɓaka. Tare da karfi da tsayayyen tsarin garkuwar jiki, jikinmu zai iya yakar cutuka da kyau kuma ya hana cututtuka. Hakanan, polyphenols da ke cikin su anti-virus ne, yana kashe kwayar da ke shiga jikin mu kafin su haifar da cututtuka ^[10] .

6. Tsarkake jini

Lemu leda ne na halitta. Flavonoids da ke cikin 'ya'yan sun fara aikin enzyme a jiki kuma suna taimakawa hanta ta fitar da gubobi. Fiber mai cin abinci a cikinsu yana sa hanji motsi, don haka kawar da sharar gida da abubuwan da ba'a so daga jiki. Kadarorin leda na lemu na taimakawa tsarkake jininka ^{[goma sha]} .

7. Inganta lafiyar kashi

Lemu na da adadi mai yawa na bitamin D, wanda ke tabbatar da shan alli da kyau kuma yana taimaka masa zuwa ga ƙasusuwa. Lemu ma na dauke da sinadarin ascorbic, wanda ke taimakawa wajen saurin shan alli ^[12] .

8. Inganta lafiyar baki

Lemu na da kyau a lafiyar danko. Suna ƙarfafa jijiyoyin jini da kayan haɗin kai. Suna kuma hana ci gaban abin al'aura kuma suna sanya haƙoran a cikin layin kariya, suna hana lalata ^[13] . Vitamin bitamin dake cikin lemu yana rage kumburi sannan kuma yana sanya numfashin sabo na tsawon lokaci ta hanyar kashe kwayoyin cutar da ke haifar da warin baki da kuma taimakawa kiyaye farin harshe mai laushi.

yadda ake cire tantan rana daga fuska nan da nan

9. Hana cutar koda

Bincike ya gano cewa yawan shan lemu a kai a kai na taimakawa wajen hana dutsin koda ta hanyar fitar da yawan kwayar da ke cikin fitsari da rage asidinta. Lemu kuma na taimakawa koda wajen aiki yadda ya kamata ta hanyar hana hawan jini da sarrafa matakan suga, rage damuwa a kansu ^[14] .

10. Hana asma

Yawan shan lemu a kai a kai yana rage yawan hare-haren asma. Abubuwan da ke amfani da kumburi suna taimakawa rage kumburin hanyoyin iska ^{[goma sha biyar]} . Hakanan suna kawar da lalacewar abu mai gurɓatuwa ta hanyar abubuwa masu ƙarancin ra'ayi kamar yadda aka san su don ƙara kumburi da haifar da asma. Flavonoids da ke cikin lemu suna rage ƙwarin gwiwa.

11. Inganta lafiyar kwakwalwa

Hakanan ana sanya lemu da sinadarin phytonutrients da folic acid wanda ke taka muhimmiyar rawa wajen inganta ci gaban kwakwalwarka. Kasancewarka mai da hankali ko koyon sabbin abubuwa, wannan 'ya'yan itace na iya bunkasa kwakwalwarka wajen yin abu ^[16] .

Lafiyayyun Kayan Gasar Lafiya

1. 'Ya'yan itacen marmari da na kokwamba suna so

Sinadaran ^[17]

• & frac34 kofin yankakken yankakken sassan lemu (matsakaitan lemu 2)
• & frac12 kofin yankakken kokwamba
• & kofin frac14 yankakken jajayen albasa
• 2 yankakken tablespoons iri iri na jalapeño barkono
• Cokali 1 yankakken sabo cilantro
• 1 teaspoon lemun tsami zest
• Ruwan lemun tsami cokali 2
• 1 tablespoon ruwan lemun tsami
• 1 zuma karamin cokali
• & frac12 teaspoon kosher gishiri

Kwatance

• Hada strawberries, bangarorin lemu, kokwamba, albasa, jalapeño, cilantro, lemon tsami, ruwan lemun tsami, ruwan lemu, zuma da gishiri a cikin kwano mai matsakaici.
• Bar shi ya tsaya na minti 10.
• Yi aiki kuma ku ji daɗi.

2. Salatin lemu da bishiyar asparagus

Sinadaran

• 8 ogan sabo ne bishiyar asparagus
• Ruwan lemun tsami cokali 2
• Man zaitun cokali 2
• & frac12 teaspoon Dijon mustard
• Salt gishiri karamin cokali
• Dash na ƙasa barkono
• 1 matsakaiciyar lemu, bawo an rarraba shi

Kwatance

• Yi watsi da tushe na itace daga bishiyar asparagus kuma ku yanke ma'aunin.
• Yanke itacen kuma dafa shi a cikin ƙaramin ruwan zãfi a cikin ƙaramin ƙaramin wiwi na tsawan minti 1.
• Lambatu da shi da kuma kwantar da bishiyar asparagus nan da nan a cikin kwano na ruwan kankara.
• Lambatu kan tawul din takarda.
• Ki gauraya ruwan lemu, man zaitun, mustard, gishiri, da barkono a kwano.
• Ara sassan bishiyar asparagus da na lemu ka gauraya a hankali.

Illolin lemu

Sarrafawa da ƙananan waɗannan fruitsa fruitsan itacen ba sa haifar da wani mummunan tasiri a jikinku. Koyaya, idan aka cinye shi da yawa - zai iya haifar da wasu mummunan sakamako ^{[18] [19]} .

• Cin lemu da yawa na iya haifar da maƙarƙashiya, gudawa ko rikicewar ciki gabaɗaya, saboda yawan zaren.
• Babban abun ciki na acidity a cikin fruita fruitan itacen na iya tsananta alamun GERD.
• Ka guji shan lemu idan kana shan magunguna don cutar hawan jini saboda 'ya'yan itacen na iya sa matakan potassium ɗinka ya tashi da yawa.

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2. [biyu]Grosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., ... & Scuderi, A. (2013). Red orange: samfurin gwaji da shaidar annoba game da fa'idodi akan lafiyar ɗan adam Magungunan ba da magani da tsawon rai, 2013.
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