Winter is the season for oranges. It is known that oranges have rich vitamin C, which helps prevent colds. In addition, they are also rich in nutrients that are beneficial to menopause. Japanese nutritionist Emiko Fujita (Fujita こ) explains why it is better to eat oranges during menopause, and the appropriate daily consumption.
Vitamin C is not the only nutrient for orangesIt is said that when it comes to oranges, vitamin C is only thought of. It is an essential ingredient for producing gelatin and is indispensable for creating beautiful skin. In addition, it has antioxidant effects and inhibits excessive increase in reactive oxygen species, and has anti-aging effects.
However, vitamin C is not the only high-quality nutrient for oranges. For menopausal groups who care about bone health, swelling, bowel movements, and lifestyle diseases, oranges containing the following nutrients are a must-eat fruit.
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has antioxidant components. Recent studies have shown that it is effective in preventing bone relieving and diabetes. It is transformed into vitamin A in the body when needed, which helps maintain the body's immune function.
Leafic acid
is a vitamin B that helps to support an amino acid called homogeneous hemiamine. When it accumulates in the body, it can cause heart disease. Leafic acid plays an important role in maintaining the health of the cardiovascular system of menopause, and is also called a nutrient that helps to maintain emotional stability.
Other nutrients
Oranges are rich in pots, which can regulate the balance of moisture in the body, reduce kidney swelling and control blood pressure. Oranges also contain fruit gel, a water-soluble dietary fiber that promotes defecation. What is especially true is that fruit gel can inhibit the absorption of excess fat and sugar, which is the most concerned issue for menopause ethnic group, and can also prevent increased cervical sterol and hypertension.
The thin skin of oranges also contains fruit gel. If you eat it together, you can get more dietary fibers. It is recommended to eat it with white strips on oranges. It contains a polyphenol called hesperidin, which can promote blood flow and strengthen microvascular to help improve blood circulation.
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Food combinations that increase orange nutritionIf you want to effectively utilize the dietary fiber of oranges, you can eat it with buttermilk. Since the lactic acid bacteria contained in buttermilk are bacteria that benefit the kidneys, you can expect to have stronger kidney tract adjustment effects. In addition, fruits such as almonds are not bad. They are rich in vitamin E, combined with orange vitamin C and vitamin A, and become vitamin ACE, which further improves antioxidant effects and helps maintain immune function.
It is also recommended to use oranges as salad sauce, juice, mix with salt and olive oil. Ingredients include salad spinach containing leaf acid and iron, tender tofu containing protein and soy anione, and avocado containing vitamin E and high-quality fats; vitamin C in oranges promotes the absorption of iron in spinach, allowing leaf acid and polyphenols to work together. If you sprinkle some fruit on it, it will further increase the antioxidant effect.
Don't eat more oranges when the heat is very lowOranges contain a lot of water and the heat is not high, and each (about 80 grams) is only 40 calories. However, if you do not eat in large quantities, you may suffer from "citrus dermatosis", which will cause yellow on the palms and feet. This is due to excessive consumption of turbid tangerine and lemons in oranges. Oranges also contain natural fructose. If consumed in large quantities, blood sugar levels will increase. Diabetics or people who need to control their blood sugar should be careful.
If eaten appropriately, oranges are a fruit with very high nutritional value. For ordinary adults, there are up to 2 to 3 per day. The fragrance of oranges also has the effect of refreshing the mind. In order to survive menopause smoothly, be careful not to eat too much and maintain a balanced ingestion.