饮用橙汁与多种健康益处有关。研究表明,橙汁,特别是摩洛橙汁(Moro orange juice, MOJ) (摩洛血橙是血橙的变种),可以对超重个体的肠道微生物组成、心脏代谢生物标记和胰岛素敏感性产生积极影响。此外,长期摄取橙汁与超重和肥胖成年人收缩压和高密度脂蛋白胆固醇水平的改善有关,凸显了其对心血管的益处。此外,热超音波等创新加工技术已被发现可以增强橙汁乳清饮料的功能特性,增强其抗氧化、抗高血压和抗糖尿病活性。此外,长期饮用血橙汁已被证明可以调节发炎途径和 miRNA 表达,可能影响与发炎和氧化压力相关的基因调控。总体而言,橙汁具有一系列健康益处,从心血管支持到肠道微生物群调节和抗发炎作用。
营养资讯
一杯新鲜橙汁含有:
- 卡路里:112
- 蛋白质:2克
- 脂肪:0克
- 碳水化合物:26克
- 纤维:0克
- 糖:21克
橙汁是以下物质的良好来源:
- 维生素C
- 维生素A
- 钙
- 铁
- 叶酸
带果肉的橙汁是纤维的良好来源。研究表明,纤维有助于身体维持消化健康,并可能降低糖尿病、心脏病和某些类型癌症等疾病的风险。
橙汁的潜在健康益处
适量饮用橙汁可以带来许多潜在的健康益处:
肠道健康
研究发现,摩洛橙汁 (MOJ) 摄取可改善肠道微生物群、短链脂肪酸和心脏代谢生物标记。
研究发现,橙汁减少氧化压力、发炎并调节肠道微生物群。
血液健康
研究发现,摩洛橙汁可增强胰岛素敏感性并降低空腹血糖和胰岛素水平。橙汁对脂质代谢产生正面影响,并防止胰岛素阻抗。
研究发现,橙汁可以显著降低低密度脂蛋白胆固醇水平。
血压健康
研究发现,长期食用橙汁可改善超重和肥胖成年人的收缩压。
研究发现,摄取橙汁可降低舒张压并改变血脂状况。
超重肥胖
研究发现,长期食用橙汁可改善超重和肥胖成年人的 HDL-C 水平。
免疫系统支持
橙汁是维生素 C的极佳来源-一杯橙汁的含量是每日建议值的两倍。维生素 C 可支持您的免疫系统,并可能有效对抗普通感冒。
降低出生缺陷风险
橙汁中的叶酸有助于胎儿的健康发育。美国疾病管制中心 (CDC) 建议孕妇每天至少摄取 400 微克叶酸或叶酸,以预防神经管缺陷。
降低肾结石的风险
橙汁含有高含量的柠檬酸钾。这种营养素与尿液中的钙结合,创造一个不太可能形成肾结石的环境。
饮用橙汁的潜在风险
橙汁是多种维生素和矿物质的绝佳来源。然而,像所有果汁一样,橙汁含有大量糖,这会增加血糖水平。对于那些因摄取糖分太快而出现头晕等低血糖症状的人来说,血糖升高可能是危险的。
参考文章
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