Li-oranges ke litholoana tsa limela tsa citrus tse nang le lero le nang le 'mala o motala (tse ling li bofubelu) le letlalo le tšesaane, la lamunu. Li-oranges li ka ba tse monate kapa tse bohloko. Li-oranges tse monate, tse kang Valencia, lekhalo (mofuta o sa nang le seedless), le li-orang tsa mali li fumaneha selemo se seng le se seng ka nako ea bona e phahameng ho tloha ka December ho ea ho April. Li-oranges tse bohloko, tse kang Seville, le bergamot li sebelisoa haholo-holo bakeng sa oli ea bohlokoa e fumanehang kahare kapa letlalo.
Ka mohlala, oli ea bergamot e fa tee ea Earl Gray tatso ea eona e ikhethang.
Li-oranges li na le lik'habohaedreite tse seng kae, empa li boetse li tletse limatlafatsi. Ikemisetsa ho ja li-orange tse ncha ho e-na le lero la lamunu ho amohela boholo ba fiber le limatlafatsi. Ho e-na le ho noa joe, e ka eketsang lik'hilojule le tsoekere ho lijo tsa hau le ho phahamisa tsoekere ea mali ka potlako, sebelisa squirt e sa tsoa hatisoa ea lero la lamunu ho eketsa tatso ea lijo, metsi le meroho.
| Linnete tsa Orange Nutrition | |
|---|---|
| Ho sebeletsa Matla a 1 (2-5 / 8 bophara) (131 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 62 | |
| Lik'halori tse tsoang Fat 1 | |
| Total Fat 0.2g | 0% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 237.11mg | 7% |
| Li-carbohydrate 15.4g | 5% |
| Li-Fiber Diet 3.1g | 13% |
| Litlhapi tse 12.2g | |
| Protein 1.2g | |
| Vithamine A 6% · Vithamine C 116% | |
| Calcium 5% · Iron 1% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Orange e nyenyane, e ka bang boholo ba bolo ea tennis, e na le lik'hilojule tse 62 le ligrama tse 15,4 tsa lik'habohaedreite.
Hopola hore likarolo tse kholo li na le lik'hilojule le lik'habohaedreite tse ngata. Ka lebaka leo, haeba u reka li-orang tse kholo haholo, u ka 'na ua batla ho ja halofo e le' ngoe feela.
Melemo ea Bophelo
Li-oranges ke mohloli o babatsehang oa vithamine ea C , ho feta lifate tsa morara , ho pata ka nako e fetang ea letsatsi ka nako e lekaneng ho sebeletsa e nyane.
Vithamine C ke antioxidant e matla e nang le thepa ea ho tsofala. Vithamine C e boetse e phetha karolo ea ho lokisa lisele le ho matlafatsa tšoaetso ea mafu.
Li-oranges hape li na le mohloli o motle oa potasiamo, thiamine le folate. Potassium e ka thusa ho fokotsa khatello ea mali. Liphuputso tse ling li fana ka maikutlo a hore batho ba nang le menyetla e phahameng ka ho fetisisa ea thiamin ba na le monyetla o fokotsehileng oa ho hlaolela lefuba. Hape ho ba le bothata ke habohlokoa ho nts'ets'etsong ea fetal-phepo e lekaneng e ka thibela litšitiso tsa neural tube.
Qetellong, li-orang le tsona li na le likokoana - hloko tse ka sireletsang lisele ho senya le ho fokotsa kotsi ea lefu la pelo.
Ke hlokometse Orange ea ka 'me ke hlokometse hore e khubelu ka hare. Na e sireletsehile ho ja?
E, mohlomong u rekile li-orange tsa mali. Li-orange tsa mali ke mofuta o motle oa lamunu o nang le bobebe, letlalo le bofubelu 'me o tšesa nama e khubelu ea mali. Li ka jeoa li le tala, li juiced kapa li sebelisoa ka salate le li-sauces.
Ho Nata le ho Boloka
Khetha li-orang tse ncha tse boima le tse boima bakeng sa boholo ba tsona. Litholoana tse boima ka ho fetisisa, e tla ba litholoana. Ba lokela ho ba le letlalo le se nang sekoli, le se nang litsi. U se ke ua tšaba li-oranges tse nang le limela tse tala, joalokaha 'mala oa letlalo o itšetlehile ka boemo ba leholimo.
O ka boela oa leka bakeng sa ho hloekisa ka ho o nkhang hamonate: haeba o sa fofone joaloka peele ea lamunu, fetela ho e latelang.
Li-oranges ha li butse haholo ha li se li khethiloe. Kahoo, o lokela ho li boloka ka sehatsetsing e le hore li qete libeke tse seng kae ho fapana le beke e le 'ngoe ka counter.
U ka boela ua reka li-orange tsa makotiki le lero la lamunu. Haeba u reka li-orang tse nang le makotikiti etsa bonnete ba hore ha li na tsoekere e eketsehileng 'me u li hlatsoe pele u sebelisa. Ho noa lero la lamunu hase khetho e molemo ka ho fetisisa ha lero le ka feta lik'hilojule le tsoekere e eketsehileng, e leng ho lebisang ho boima bo boima le likhahla tsa tsoekere ea mali. Empa u ka sebelisa lero ho etsa liaparo tsa salate kapa ho eketsa tatso ho marinades.
Mokhoa o Molemo oa ho Lokisetsa Li-orang
Ja li-oranges tse tala ka letsoho kapa li li kenye li salate, li-sauces kapa li-dessert.
Grate kapa julienne sehlahisoa sa sauces kapa se monate. Tatso ea bona e monate le mebala e ntle e ka eketsa pizzazz ho lijo tse bonolo kapa tsa tlhapi.
Li-recipe
Qala hoseng ea hau ka likhae tse 'maloa tsa Orange ho tsamaea le sejana sa hau, kapa se tšela ka har'a li-chunks ebe ue eketsa ka yogurt kapa salate ea hau. Sebelisa lero ho etsa lik'halori tse tlase, li-sauces tse monate le marinades.
- Orange Walnut Salad
- Orange Shrimp Kebabs Balsamic
- Orange e khabisitsoe lihoete tse khabisitsoeng
> Mehloli:
> Labensky, SR, Hause, AM. Ho pheha: Buka ea Lipuo tsa ho jala limela. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice-Hall, 2003: 638.
> Linus Pauling Institute. Thiamin. E fumaneha Inthaneteng. http://lpi.oregonstate.edu/mic/vitamins/thiamin