Want to know about oranges (Santra)

Benefits | Nutrition | Diet | Risks

Oranges (Santra) sehatmand, kam calorie wala, bohat nutritious citrus phal hain. Sehat bhara aur mukhtalif ghizaon ka hissa banane ke liye, oranges chamakdar jild aur behtar sehat mein madadgar ho sakte hain. Iske istemal se kai bimariyon ke khilaf bachne mein bhi madad milti hai.

Oranges (Santra) buhat mashhoor hain apni kudratii meetha phal, mukhtalif qisam ke or bohot se tareekho se istemaal ke liye. Maslan, inhein juices aur marmalades mein istemaal kiya ja sakta hai, poora kha sakte hain, ya santre ka zested peel istemaal karke cakes aur mithaiyon mein chatpata flavour dal sakte hain.

Ye mashhoor citrus phal khaas tor par apni vitamin C miqdaar ke liye jana jata hai. Lekin, oranges mein doosre poudon ke compounds aur antioxidants bhi hote hain jo ke sozish ko kam kar sakte hain aur bimariyon ke khilaf kaam kar sakte hain.

Oranges

Is article mein, ham Oranges (Santra) ke sehatmand faide, inki ghizaai profile aur inhen diet mein shaamil karne ke tariqe par baat karenge.

Benefits of Oranges (Santra)

Oranges (Santra) mein paye jane wale nutrients hamare sehat ke liye kai fawaid mand hote hain. Niche diye gaye hisson mein ye fawaid mazeed tafseel se discuss kiye gaye hain.

Cancer

Oranges (Santra) mein mojood vitamin C ek behtareen antioxidant hai, jo cancer paida karne wale free radicals se larnay mein madad karti hai.

Vitamin C ki munasib miqdar lena zaroori hai aur ye bohot faidemand bhi hai, lekin agar kisi ko cancer par therapeutical asar dikhana hai toh wo itna zyada vitamin C lena padega jo realistic taur par possible nahi hai.

Ek tajwez shuda study ke mutabiq, medical scientists future mein vitamin C ko Oranges (Santra) se hasil karke colorectal cancer cells ko roknay mein istemal kar sakte hain. Lekin, tajwez karne wale maqalay mein ye bhi keh diya gaya hai ke is maqsad ke liye 300 oranges ke barabar ki vitamin C ki zarurat hogi.

orange juice

2015 mein hui aik aur study ne grapefruit aur orange juice ko skin cancer ke ziada khatre se jorna bataya. Researchers ne ye paya ke log jo zyada miqdar mein whole grapefruit ya Oranges (Santra) juice istemal karte hain, unko melanoma (skin cancer) hone ka khatra teesre hisse se zyada hota hai. Ye shayad citrus compounds ki wajah se ho sakta hai jo photocarcinogen properties rakhte hain.

Oranges (Santra) khane ka cancer ke khatre par asar ko confirm karne ke liye mazeed research ki zarurat hai.

Vitamin C ke taqatwar sehatmand faide yahan par jaanen.

Blood pressure

oranges (Santra) mein sodium nahi hota, jo ke aik shakhs ko apne rozana ke had tak rehne mein madad karta hai. Dosri taraf, aik cup orange juice rozana ki potassium intake ko 14% tak barha sakta hai.

Low sodium intake banaye rakhna bohat zaroori hai takay blood pressure kam ho. Lekin, potassium intake ko barhana bhi utna hi ahem ho sakta hai high blood pressure ke khatre ko kam karne mein, kyun ke ye khoon ke nalon ko relax aur khulne mein madad kar sakta hai.

Blood pressure

Office of Dietary Supplements (ODS) ke mutabiq, potassium intake barhane se high blood pressure aur stroke ke khatre mein kami ho sakti hai.

Heart health

Oranges (Santra) mein fiber aur potassium mojood hai, jo dono sehat-e-dil ko support kar saktay hain.

Aik 2017 ki tehqiqati jaaiza ke mutabiq, jo ke peechli meta-analyses par mabni thi, ye sabit hua hai ke fiber ka munasib miqdaar istemaal karne se dil ki bimariyon ka khatra kam ho sakta hai, aur agar bimari ho gai to iski fatal hone ki imkan bhi kam ho jati hai. Ye jaaiza is asar ko cholesterol ke levels ko kam karne mein paaya gaya hai.

Aik cup Oranges (Santra) juice se shakhs ki rozana ki potassium ki zarurat ka 14% pura ho sakta hai.

Heart health

Office of Dietary Supplements (ODS) ne ye paya hai ke log jo zyada potassium istemaal karte hain, unka stroke aur dosri cardiovascular bimariyon ka khatra kam ho sakta hai. Iska main asar potassium ka blood pressure par hone wale asar par hai.

Diabetes

Aik darmiyani santri rang ka santra jo 131 gram ka hai, is mein 3.14 gram jins daraz hai, jo ke aik baray (adult) insan ki rozana jins daraz ki zaroorat ka taqreeban 10% hai. Kuch tajaweez ne ye sabit kiya hai ke jins daraz diabetes ki tashkil aur barhne mein kuch ahem factors mein behtari kar sakta hai.

Misaal ke tor par, aik 2019 ki tajaweez ne ye nikala ke rozana 4 gram jins daraz ka supplement istemal karne se khoon ka glucose kam nahi hua, lekin is ne insulin ke jawab mein behtari ki. Kam insulin ki samajh type 2 diabetes mein izafay ka sabab ho sakta hai.

Wazan ka control bhi diabetes ke khatre ko kam karne ke liye ahem hai, kyun ke motapa aur wazan zyada hone se type 2 diabetes ka khadsha barh sakta hai. Jins daraz ko doosre ghizayein se zyada dair mein hazam kia jata hai, is liye ye shakhs ko zyada waqt tak bhara mehsoos karne mein madad karta hai aur uski rozana snacks khane ki talab ko kam kar sakta hai.

Fruits aur sabziyan

Fruits aur sabziyon ka zyada hissa shamil karne wala diet blood sugar ko control mein madad karta hai aur type 2 diabetes aur iske barhne ke khatre ko kam kar sakta hai. Lekin, diabetes ke mareezon ke liye munasib diet mein mukhtalif ghizaon se milta julta aur sehatmand ghizaat bhi shamil honi chahiye.

Diabetes ke mareezon ke liye behtareen phalon ke bare mein mazeed maloomat yahan se hasil karen.

Skin

Achay taur par vitamin C khana aapki jild(Skin) ki sehat aur surat mein madad kar sakta hai.

Vitamin C ne collagen banane mein madad ki hai. Collagen aapki jild ko support karta hai, zakhamon ka tezi se bharna mein madad karta hai, aur jild ki taqat ko behtar banata hai.

Skin

2015 ki aik tajwez ke natijay mein yeh samne aaya hai ke khurak mein mojood vitamin C ne logon ki jild ki sehat aur uski asliyat ko behtar banaya, jismein shamil hai surat, jhurriyan, elaaj, aur kharish.


Nutrition

Ek medium size ka santra jo ke 131 gram ka hai:

  • 61.6 calories
  • 0.16 gram fat
  • 237 milligrams potassium
  • 15.4 gram carbohydrate
  • 12.2 gram sugar
  • 1.23 gram protein

Isi Oranges (Santra) mein kuch zaruri vitamins aur minerals ki rozana zaroorat ke hisab se ye percentages bhi hain, jo United States Department of Agriculture ke guidelines ke mutabiq hain:

NutrientPercentage of daily requirement for adults
Vitamin C92.93% females aur 77.44% males ke liye
Thiamin10.36%
Folate9.83%
FiberKam se kam 9.34%, umar aur jins ke mutabiq
Calcium4.36% se lekar 5.24%, umar ke mutabiq
Potassium5.04%

Santra mein choline aur zeaxanthin bhi paya jata hai.

Choline santra mein ek ahem nutrient hai jo neend mein madad karta hai, muscles ki harkat mein, sikhnay mein aur yaddasht mein. Choline nervon ke impulse ke transmission mein bhi madad karta hai, fats ki absorbsi mein bhi madad karta hai, aur chronic inflammation ko kam karta hai.

Zeaxanthin ek kisam ka carotenoid antioxidant hai jo ke inflammation ko kam kar sakta hai. 2019 ki ek review ke mutabiq, ye dil, jigar, skin, aur aankh ki sehat mein bhi faida pahuncha sakta hai.


Diet

Orange ko unki puri tazeep mein torr kar lena behtareen hai. Baaz phaloon ki tarah, ye torr kar ya behtar ban kar nahi hoti. Logon ko orange kamre ke tez garmi se door aur kamre ki roshni se door rakhni chahiye.

Sardiyon mein sahi phal aur sabziyan milana mushkil ho sakta hai. Lekin yeh waqt bilkul sahi hai citrus phalon ko khareedne ka. Sardi orange aur doosre citrus phalon ka peak season hota hai.

Kai tarah ke oranges the jaise ke:

  • Navel
  • Mandarin
  • Cara Cara
  • Blood oranges
  • Valencia
  • Seville
  • Jaffa

Yahan kuch tips hain ke orange ko khane mein istemal karne ke liye:

  1. Kitchen table ya counter par ek bowl rakhein, jismein mausam ke taze phal hote hain. Phalain asani se dastiyab hongi aur log inhe snacks ke taur par chunenge, ghar ke khaane se kam.
  2. Fruit salad banayein jismein strawberry, pineapple, mandarin oranges, aur grapes shamil hain.
  3. Lunch ya dinner mein salad mein kuch orange slices shamil karein. Orange ko walnuts ya pecans, ek crumbled cheese, aur halka balsamic ya citrus vinaigrette dressing ke saath milayein.
  4. Ghar par juice banayein. Freshly squeezed orange juice ek lazeez, taaza, aur nutritious addition ho sakta hai kisi ke subah ke routine mein. Ghar par orange juice nikalna yeh bhi matlab hai ke usmein koi preservatives ya sweeteners nahi honge.

Risks

Gastroesophageal reflux disease wale log jab citric phal khatay hain, toh unke symptoms, jaise ke heartburn aur regurgitation, barh sakte hain. Iska sabab hai in phalon mein zyada acid hone ki wajah se.

Aik shakhs sehatmand rehne ke liye aise khurak khana chahiye jo kayi tarah ke khana aur makhlouqat se bhari ho.


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