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1. 오렌지 영양성분
원산지: 인도, 동남아시아
수확 시기: 초여름~가을(7~10월)
평균 크기: 5~10cm
칼로리(100g): 44kcal
보관법: 냉장보관
손질법: 껍질을 씻고 껍질을 잘라내 활용
권장 섭취량: 하루 2~4개
구입 요령: 둥글고 무거우며 겉면이 부드러운 것
주요 영양성분: 비타민A, 비타민C, 베타카로틴, 칼륨, 칼슘
궁합에 좋은 음식: 시금치-오렌지의 많은 비타민이 시금치의 영양소 섭취를 돕는다
일반적으로 오렌지는 껍질의 질감이 매끄럽고 크기에 비해 단단하고 무겁습니다. 오렌지는 여러 가지 건강상의 이점이있는 것으로 알려져 있으며 전 세계에서 가장 인기있는 과일 중 하나입니다. 오렌지는 간식뿐만 아니라 다양한 요리의 주요 레시피 재료로도 사용할 수 있습니다.
2. 오렌지 효능
1. 심장병 예방
심장병에 걸리는 이유 중 하나는 건강에 해로운 생활 습관과 정크 푸드 섭취로 인해 동맥이 막히기 때문입니다. 오렌지에는 콜레스테롤을 낮추고 동맥이 막히는 것을 방지하는 헤스페리딘과 같은 플라보노이드가 함유되어 있습니다. 이는 심장 마비 및 기타 다양한 심혈관 질환을 예방하는 데 도움이 됩니다.
2. 혈압 조절
오렌지에서 발견되는 헤스페리딘이라는 항산화 화합물이 고혈압과 콜레스테롤을 낮추는 데 도움이 됩니다. 또한 건강한 식단의 일부로 오렌지를 섭취하면 심혈관 질환의 위험도 줄이는 데 도움이 됩니다.
3. 빈혈 예방
빈혈은 적혈구 또는 헤모글로빈 수치가 낮아 산소 운반 능력이 저하되는 상태입니다. 이는 철분 결핍으로 인해 발생합니다. 이에 오렌지는 철분의 좋은 공급원은 아니지만 비타민 C 및 구연산과 같은 유기산의 훌륭한 공급원입니다. 비타민 C와 구연산 모두 소화관에서 철분 흡수를 증가시킬 수 있습니다.
4. 눈 건강
오렌지는 풍부한 카로티노이드 공급원입니다. 그 안에 존재하는 비타민 A는 눈의 점막을 건강하게 유지하는 데 중요한 역할을 합니다. 비타민 A는 또한 극단적인 경우 실명으로 이어질 수 있는 노화 관련 황반 변성을 예방하는 데 도움을 줍니다.
5. 항암 효과
오렌지에는 폐암, 피부암, 심지어 유방암과 같은 암을 예방하는 것으로 알려진 D리모넨이 함유되어 있습니다. 오렌지에 들어있는 비타민 C와 항산화 제는 신체의 면역력을 높이는 데 중요하며 암과 싸우는 데 도움이 됩니다. 과일의 섬유질 특성 또한 암을 예방하는 데 도움이 됩니다.
3. 오렌지 부작용
- 역류성 식도염이나 속쓰림과 같은 증상이 있는 사람이 오렌지를 섭취하면 해당 증상을 더욱 악화시킬 수도 있습니다.
- 오렌지를 과다 섭취 시 비타민 C가 몸에 많이 쌓여 복통, 설사 등과 같은 증상이 나타날 수 있습니다.
좋은…효능입니다…^^
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