It's getting colder, and many families will buy a big bowl of oranges, meaning that they'll bear fruit in the coming year. Not only is it good, but it's good for orange nutrition。
What about oranges? Do you want to eat oranges or not
Orange: high food fibre, vitamin c supplementation
Orange is a fruit originating in our country, also known as gold oranges, gold citruss, money oranges, citruss, oranges, four seasons of citrus, roofs, gold bullets, which are generally used for direct food and sour sweetness。
My country, guangxi yang soo county, china's first county of golden orange, has more than half of the country's area of cultivation, with a production of up to 65 per cent throughout the country, and has been dubbed as the “town of china's golden orange”。
When eating oranges, the mouth is filled not only with sour and sweet juice, but also with the sweets of citrus fruits. Researchers have found that the aroma from the gold oranges is mainly produced by the alkyl compounds. These compounds give oranges sweet, fatty, pine fragrance and green leaf green herbs, a mixture of which creates a special and pleasant fragrance。
The oranges are not only good, but also good, and they are rich in vitamins and minerals, especially in diet fibres, vitamin c, folic acid, carrots, potassium and magnesium。
Food fibres
Orange can contain more than 4 g/100 g of dietary fibre, and the department of agriculture's nutrition database shows that oranges contain as much as 6. 5 g/100 g of total dietary fibre, which is in the front row of fruit, better than bananas that we think are high in diet, almost three times as high as bananas。
In china, the reference intake of dietary nutrients (2023 editions) recommends that the daily intake of food fibres by our inhabitants be 25-30 grams. At present, inadequate dietary fibre intake is a short plate on the diet of a large number of people, with 100 grams of orange oranges supplementing nearly 16 per cent of the daily minimum dietary fibre intake。
Adequate dietary fibre intake not only makes us more abdominal and easier to defecate, but also helps to prevent chronic diseases, such as reduced post-eating blood sugar, increased insulin sensitivity, reduced levels of total cholesterol and low-density lipid cholesterol in blood, increased numbers of beneficial bacteria in the intestinal tract and helped to reduce fertility。
Vitamin c
The majority of oranges have vitamin c levels of about 35 mg/100 g, which are similar to oranges, but better than oranges and meadows, nearly twice as high as them。
In china, the reference nutrient intake for diets (2023 edition) recommends 100 mg per day for vitamin c. Eating 100 grams of oranges will help us replenish nearly 35 per cent of our daily vitamin c requirements。
Vitamin c is an important antioxidant, not only for our human needs. Adequate vitamin c intake not only maintains immune function, but also prevents many chronic diseases from occurring。
Folic acid
Although many vegetables are rich in folic acid, folic acid is more accommodative, and the loss of folic acid in natural foods is as high as 50 ~90 per cent in cooking, and fruits can feed directly and are a more recommended way to supplement folic acid. The folic acid content of oranges is good, at approximately 20 μg/100 g. With 200 grams of oranges per day, it's almost 10 per cent。
This is useful for pre-pregnancy as well as for female supplementation of folic acid during pregnancy. The china multidisciplinary expert consensus on clinical reasonable complementation of folic acid recommends the addition of 400 ug or 800 ug of folic acid per day, starting at least three months before the possible pregnancy or pregnancy, up to the end of three months of pregnancy; and the addition of 400 ug of folic acid in the later stages of pregnancy。
Carrot
As a golden fruit, oranges naturally contain some carrots, 7. 4 times more than apples. Increased consumption of carrot-rich fruit is good for the health of the eyes, especially for those working in front of computers who often work to mitigate the symptoms of poor eye dryness。
Potassium and magnesium
Potassium and magnesium levels of gold oranges, 144 mg/100 and 20 mg/100, respectively, are better than apples, and extra dietary intake of potassium and magnesium can help prevent hypertension。
The gold oranges also contain a combination of acetone compounds, polyphenol compounds, sugar-based substances, fragrances, lemon chords, etc., which are beneficial to health。
One orange about 18 grams
However, oranges have slightly higher heat than other citrus fruits, at 58 kcal/100 g, and while a bite is good and convenient, they also have to control the quantity and grow fat too carefully. The guidebook for chinese residents recommends that the daily intake of fruit be kept at 200-350 grams, and that one normal orange size be at 15-18 grams, with a larger size of approximately 30 grams。
Do you want some skin or not
The biggest difference between oranges and other citrus fruits is that they can eat skin, which is difficult to separate from oranges, 35 volatile substances and unique flavors of the skin。
Furthermore, the vitamin c content of gold orange skins accounts for 80 per cent of the total vitamin c content in oranges, with up to 200 mg vitamin c per 100 grams of orange skin, as well as nutrients such as acetone compounds, carrots, etc., which have a significant food value。
There may be concerns about the health of orange skins and the presence of pesticide residues. Don't worry about it, we'll buy it from the formal system, like the big businesses, and then clean it up. It is recommended that 10-15 minutes of water be immersed and then washed with tap water for 10 seconds。
In addition to being able to wash it and eat it directly, oranges can try to make tea when they come home, such as orange lemon tea, orange honey tea, orange fragrance tea, etc。
Summary
Little orange, clean up and take a bite. The flesh is delicious. But in order to control weight, don't stop eating
