Eat the white bits of an orange for extra fiber: nutritionist
Eat the white bits of an orange for extra fiber: nutritionist
2023-02-01
For Taiwan’s farmers, winter is the orange season! We all know that oranges make great juice and a handy snack. But do you know all the health benefits of this citrus fruit? It contains lots of fiber and different vitamins, and is a great addition to the diet. Let’s hear from a nutritionist, and find out how to get the most from our oranges this winter.
Oranges are sweet, fragrant, juicy and thirst-quenching. No wonder they’re such a favorite at fruit juice stands, as they go with almost every other fruit. It’s orange harvest season now, and this nutritionist says they’re great as an after-dinner digestif.
Hsia Tzu-wen
Nutritionist
Oranges are full of fiber. When you eat them you should definitely eat the soft white skin as well, to get enough fiber. It promotes bowel movements. Oranges also contain vitamin C which can brighten the skin and forms collagen.
[Vitamin C can protect you against infections, and speed up the recovery of wounds. The potassium ions will also lower your blood pressure and help keep your heart healthy. Fiber makes you feel fuller and reduces the craving for snacks. But this nutritionist also warns that oranges are high in sugar, so you need to be careful on the portions if you have diabetes or kidney disease. Don’t eat more than two oranges a day! And how you eat your orange matters too – most orange juice has the solid bits filtered out, taking away most of that great fiber.
Hsia Tzu-wen
Nutritionist
When you drink orange juice, the bits are filtered out, and actually what’s left is just sugared water. Of course it also has vitamins and minerals, but after the fiber is gone, it will cause greater spikes in your blood sugar. Drinking orange juice is actually not great for controlling blood sugar, for people with high blood sugar.
And finally, don’t throw away those great orange peels. They can be used as a natural air freshener! Who knew that oranges could bring sweetness not just to the plate but also to the house?
柳丁好處多! 營養師曝吃下"關鍵部位"更健康
2023-02-01
每年11到1月是柳丁盛產時期，柳丁香甜可口又多汁，還富含維生素C、膳食纖維。營養師提醒，柳丁的糖分高，有些族群要特別注意份量，更指出柳丁有一關鍵部位，一定要吃下肚更健康。
柳丁香甜可口又多汁，更是飲料店裡不可或缺的百搭果汁，尤其正值柳丁的產季，不只飯後來一顆能幫助消化，還有其他好處。
[[營養師 夏子雯]]
“柳丁本身膳食纖維豐富，吃柳丁的時候連白白的皮一定要一起吃掉，纖維質含量才會夠，可促進排便。柳丁也有維生素C可幫助美白，形成膠原蛋白。”
柳丁富含維生素C，不但能預防感冒、加速傷口修復，因為有鉀離子也能降血壓、維持心臟健康。膳食纖維還能增加飽足感，減少吃零食的慾望。但營養師特別提醒，柳丁的糖份高，因此糖尿病友、或腎臟病患族群，一定要控制份量，一天不能超過2顆。柳丁怎麼吃也會影響功效，尤其柳橙汁，多半會過濾掉果渣，纖維含量也跟著大幅下降。
[[營養師 夏子雯]]
“喝柳丁汁都會把渣渣過濾掉，其實剩下都是糖水而已，當然維生素、礦物質都還在，但纖維質拿掉之後，會導致血糖波動比較大，血糖偏高的人喝柳丁汁其實對控制血糖是不好的。”
還有，也別急著丟掉柳丁皮，因為能拿來當成天然除臭劑。當季香甜的柳丁，從果皮到果肉，通通都是寶。
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