Bugu da ƙari, kasancewa mai daɗi, 'ya'yan itatuwa citrus suna da wadata a cikin antioxidants.
Abu na farko da ya zo a hankali lokacin da muke tunanin 'ya'yan itatuwa citrus shine gaskiyar cewa suna da babban tushen bitamin C. Duk da haka, orange ba ya cikin jerin 'ya'yan itatuwa masu arziki a cikin bitamin C. Guava, kiwi da strawberries sun ƙunshi. fiye da wannan bitamin. .
Vitamin C yana daya daga cikin shahararrun antioxidants da ke hana ci gaban cututtukan zuciya da jijiyoyin jini a cikin jiki. Hakanan yana kare LDL cholesterol daga iskar oxygen kuma yana toshe samuwar nitrosamines, sinadarai masu haɗari masu haifar da cutar kansa. Bugu da kari, bitamin C yana inganta garkuwar kwayoyin halitta.
Kaka da hunturu yanayi ne da mura ke yaɗuwa. Tambayar ta taso: 'ya'yan itatuwa citrus zasu iya taimakawa wajen kare kariya daga cututtuka da mura? Don rigakafin, mutane da yawa suna shan ascorbic acid. Yayin da bitamin C baya hana mura, yana taimakawa rage alamun bayyanar cututtuka kuma yana rage tsawon lokacin cututtuka. Vitamin C yana da tasiri a cikin adadin har zuwa 250 MG kowace rana. Babu ma'ana a ƙara yawan adadin.
Lemu, baya ga ƙunshi bitamin C, suna da wadataccen fiber na abinci, bitamin B1, da kuma folic acid da potassium. Pectin, fiber da ke cikin 'ya'yan itatuwa citrus, yana rage matakan cholesterol na jini sosai. Folic acid, ban da kariya daga lahanin bututun jijiyoyi, yana da kaddarorin antioxidant. Abincin da ke da sinadarin folic acid zai iya rage haɗarin kamuwa da ciwon hanji mai kumburi, wuya, da sauransu.Rashin folate yana haifar da raguwar samuwar farin jini da raguwar rayuwarsu. Ɗaya daga cikin ruwan 'ya'yan itace orange (kimanin g 200) ya ƙunshi 100 micrograms na folic acid. Sauran manyan tushen folic acid sune kayan lambu masu ganye, oatmeal, da wake. Potassium yana hana karuwar hawan jini da ke hade da wuce haddi sodium. Har ila yau, ruwan 'ya'yan itace lemu yana mayar da asarar electrolytes a cikin yara masu fama da gudawa.
Baya ga bitamin da ma'adanai da aka ambata a baya, 'ya'yan itatuwa citrus sun ƙunshi phytochemicals da yawa masu kare lafiya. Don haka, lemu sun ƙunshi fiye da 170 phytochemicals. Daga cikin su akwai carotenoids, flavonoids, terpenoids, limonoids, glucaric acid.
'Ya'yan itacen Citrus sun ƙunshi fiye da 60 flavonoids. Abubuwan flavonoids suna da yawa: anti-cancer, antibacterial, anti-carcinogenic, anti-mai kumburi. Bugu da ƙari, flavonoids na iya hana haɗuwar platelet kuma ta haka ne ya rage haɗarin thrombosis na jijiyoyin jini. Flavonol quercetin yana da tasirin antioxidant mai ƙarfi fiye da beta-carotene da bitamin E. Flavonoids tangeretin da nobiletin suna da tasiri masu hana haɓakar ƙwayar ƙwayar ƙwayar cuta kuma suna iya kunna tsarin detoxifying na glycogen phosphorylase. Tangeretin yana iya toshe lalacewar kyallen jikin lafiya ta ƙwayoyin ƙari masu ƙarfi.
'Ya'yan itacen Citrus sun ƙunshi kusan limonoids 38, manyan su sune limonin da nomilin. Hadadden mahadi na triterpinoid suna da alhakin ɗanɗanon ɗanɗanon citrus. Ana samun su da yawa a cikin 'ya'yan inabi da ruwan 'ya'yan itace orange. Limonoids kuma suna da ikon hana haɓakar ƙwayar cuta ta hanyar haɓaka enzyme na tsakiya na detoxifying, glutathione-S-transferase.
Man lemu da lemun tsami suna da yawa a cikin limonene, terpinoid wanda kuma yana da tasirin cutar kansa. Dukansu ɓangaren litattafan almara na 'ya'yan itatuwa citrus da albedo (mai laushi mai laushi mai laushi a cikin 'ya'yan itatuwa citrus) suna da wadata a cikin abubuwa masu amfani, abin da ake kira. glucarates. Kwanan nan, waɗannan abubuwa an yi nazarin su sosai, saboda suna da damar da za su kare kariya daga mummunan neoplasms a cikin nono da kuma rage girman PMS. Bugu da ƙari, glucarates suna da ikon canza canjin isrogen.
Lemu na dauke da carotenoids sama da 20. Innabi masu jajayen nama suna da wadatar beta-carotene. Duk da haka, tangerines, lemu, da sauran 'ya'yan itatuwa citrus sun ƙunshi adadi mai yawa na sauran carotenoids (lutein, zeaxanthin, beta-cripoxanthin) waɗanda ke da tasirin antioxidant mai ƙarfi kuma suna taimakawa wajen magance macular degeneration na shekaru; shi ne babban dalilin makanta a cikin mutane sama da shekaru 65. Har ila yau, ruwan inabi mai ruwan hoda yana da yawa a cikin lycopene, launin ja da ake samu a cikin tumatir da guava. Lycopene yana da tasirin anti-cancer mai ƙarfi.
Gabaɗaya, ana ba da shawarar a ci abinci guda biyar ko fiye na 'ya'yan itatuwa da kayan marmari a kowace rana, musamman kayan lambu masu kore da rawaya da 'ya'yan itatuwa citrus.