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Mango amaonedwa kuti ndi amodzi mwa zipatso zokoma kwambiri komanso zopatsa thanzi zokhala ndi mitundu yosiyanasiyana, iliyonse imakhala ndi kukoma kwake, kununkhira kwake komanso maubwino ake. Mango okhwima, mosakaika konse, amakondedwa ndi mibadwo yonse.
Koma kodi mumadziwa kuti mango osaphika kapena osapsa amakhalanso ndi thanzi labwino? Kachchi kairi kapena mango wobiriwira amatulutsa Vitamini C wambiri monga maapulo 35, nthochi 18, mandimu asanu ndi anayi ndi malalanje atatu, atero kafukufuku [1] .
Kupatula mavitamini, imakhalanso ndi chitsulo komanso zoposa 80 peresenti ya magnesium ndi calcium tsiku lililonse. Mango aiwisi amadya bwino osaphika chifukwa michere yambiri monga vitamini C imasowa pophika [ziwiri] .
Lero, tiwona za ubwino wodya mango wobiriwira kapena wobiriwira womwe ungakhale ndi thanzi lanu.
Ubwino Wa Zaumoyo Wa Mango Wauwisi / Wakuda
Nawu mndandanda wazabwino zotsimikizika mwasayansi za mango wobiriwira wobiriwira. Onani.
1. Limbikitsani thanzi la chiwindi
Kudya mango wobiriwira ndikothandiza pa thanzi lanu la chiwindi chifukwa amathandizira kuchiza matenda a chiwindi [3] . Zomwe zimapezeka mu zipatso zosaphika zimawonjezera kutulutsa kwa ma bile acid ndikuyeretsa matumbo a matenda a bakiteriya. Kutulutsa kumathandizanso kukulitsa kuyamwa kwa mafuta poyeretsa poizoni mthupi [4] .
2. Pewani Acidity
Mango waiwisi amakhala ndi ma antioxidants, vitamini C, vitamini A ndi amino acid omwe amagwirira ntchito limodzi kuti achepetse asidi m'mimba, potero amachepetsa Reflux ya asidi ndi kuchepetsa acidity [5] . Yesani kutafuna chidutswa cha mango yaiwisi kuti mupumule mwachangu.
3. Kulimbitsa Chitetezo
Vitamini C ndi A mu mango yaiwisi, komanso zopatsa thanzi zimathandizira kukonza chitetezo chamthupi [6] . Mukamadya mango osaphika osaphika, mutha kupeza phindu lalikulu pazakudya zake.
4. Sinthani Mavuto A magazi
Kafukufuku akuwonetsa kuti mango yaiwisi amathandizira kuthana ndi zovuta zamagazi monga kuchepa kwa magazi m'thupi , kuundana kwamagazi , haemophilia etc. Kukhala wolemera mu Vitamini C, mango wobiriwira kumawonjezera kutambasuka kwa mitsempha komanso kumathandizanso kupanga maselo atsopano amwazi [7] .
5. Kuchepetsa Matenda a m'mimba
Popeza mango yaiwisi imakhala ndi pectin wochuluka, womwe umapindulitsa kwambiri pochiza matenda am'mimba [8] . Imeneyi ndi njira yothandizanso kutsekula m'mimba, milu, kudzimbidwa ndi kudzimbidwa [9] . Mango obiriwira ndi abwino kwa amayi apakati, chifukwa amathandiza kuchepetsa matenda am'mawa [10] .
6. Limbikitsani Kuchepetsa Kunenepa
Mango yaiwisi ndi imodzi mwazipatso zabwino kwambiri zomwe mungadye mukafuna kutaya ma calories. Zipatso zosaphika zimathandizira kulimbitsa thupi lanu motero zimakuthandizani kuwotcha ma calories ambiri, komanso zimachepetsanso ma calories ndipo mumakhala shuga wochepa [khumi ndi chimodzi] .
7. Limbikitsani Mphamvu
Akatswiri akuti mango yaiwisi ayenera kudyedwa mukatha kudya masana kuti muthandizirenso wina kuyambira tulo tamasana chifukwa kudya mango wobiriwira kumalimbitsa thupi lanu, zomwe zimakudzutsani [12] .
8. Limbikitsani Thanzi La Mtima
Mango wobiriwira amakhala ndi niacin, yemwenso amadziwika kuti vitamini B3, yomwe imathandizira kulimbitsa thanzi la mtima [13] . Niacin imakulitsa mafuta m'magazi a cholesterol ndipo potero amachepetsa chiopsezo cha matenda monga matenda amtima, sitiroko ndipo matenda a mtima .
9. Chitetezo ku Kutaya Madzi Amadzi Ndi Sitiroko Yadzuwa
Mango waiwisi amathandiza kuchepetsa zovuta zakutentha ndikupewa kusowa kwa madzi m'thupi , chifukwa amasiya kutayika kwambiri kwa sodium chloride ndi ayironi m'thupi, ndikupangitsa kuti ukhale chipatso chabwino m'nyengo yachilimwe [14] . Zomwe muyenera kuchita ndikuphika mango osaphika ndikusakaniza ndi shuga, chitowe komanso mchere wambiri. Kuphatikiza apo, kumwa madzi a mango yaiwisi kumalepheretsa kuchepa kwambiri kwa sodium chloride ndi ayironi chifukwa thukuta kwambiri [khumi ndi zisanu] .
10. Atha Kuchiza Scurvy
Chiseyeye ndi matenda omwe amabwera chifukwa chosowa vitamini C, yomwe imayambitsa nkhama zotuluka magazi, zotupa, mabala, kufooka komanso kutopa [16] . Popeza mango osaphika ali ndi vitamini C wambiri, mango yaiwisi kapena ufa wa mango wauwisi zitha kuthandiza kuthana ndi vutoli. Mango aiwisi amatenga gawo lofunikira polimbikitsa ukhondo wamano popewa kununkha komanso kulimbana ndi kuwola kwa mano [17] .
Kodi Zoyipa Zanji Zokhudza Kudya Mango Wakuda Kwambiri?
Chilichonse chowonjezera sichabwino konse. Kudya mango wobiriwira kwambiri kumatha kuyambitsa kudzimbidwa, kamwazi, kupweteka pakhosi ndi m'mimba m'mimba (kupweteka m'mimba komwe kumadziwika ndikuyamba mwadzidzidzi ndikusiya) [18] .
Sizimayenera kudya mango wobiriwira tsiku lililonse ndipo musamwe madzi ozizira mutangodya mango wobiriwira chifukwa amatha kukhuthala ndi kuyambitsa mkwiyo [19] .
Maphikidwe Akoopsa A Mango Maphikidwe
1. Chakumwa Cha Mango Yaiwisi (Aam Panna)
Zosakaniza
- Mango waiwisi - 2
- Shuga - ¼ chikho
- Cardamom ufa - ¼ supuni
- Zingwe za safironi - ¼ supuni
- Madzi - makapu 5
Mayendedwe
- Idyani mango ndikusakanikirana bwino ndi shuga ndi madzi.
- Wiritsani mango mpaka utakhala wofewa.
- Kuziziritsa ndi kusakanikirana ndi chosakanizira.
- Sakanizani ufa wa cardamom ndi zingwe za safironi ndikuyambitsa pamoto wochepa.
- Sungani ndikutumikira.
2. Saladi Wamango Wobiriwira (Kacche Aam Ka Salad)
Zosakaniza
- Mango yaiwisi- chikho, juliennes
- Karoti - ½ chikho, thinly sliced
- Nkhaka - ½ chikho cubes
- Phwetekere - ½ chikho, diced
- Mtedza - chikho,, wokazinga
- Jeera ufa - supuni 1
- Mchere kuti ulawe
- Timbewu timasamba tokometsera
Mayendedwe
- Sakanizani mango, nkhaka, karoti, phwetekere ndi mtedza.
- Onjezani ufa wa jeera ndi mchere.
- Sakanizani bwino, onjezerani timbewu ta timbewu tonunkhira ndikutumikira.
