Ubwino Wabwino Waumoyo Wa Mango, Wotsimikizika Ndi Akatswiri

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Mango ndi umodzi mwa zipatso zokoma kwambiri komanso zopatsa thanzi, mango ndi amodzi mwa zipatso zokondedwa kwambiri, ayi, zokondedwa. Amadziwikanso kuti mfumu yazipatso, mango samangotchuka chifukwa cha kukoma kwawo komanso mitundu yowoneka bwino, komanso chifukwa chazabwino zambiri zomwe ali nazo.

Mango ali ndi mapuloteni, ulusi, vitamini C, vitamini A, folic acid, vitamini B-6, vitamini K ndi potaziyamu. Zipatso izi zimathandiza kuchepetsa chiopsezo chaumoyo wathanzi monga kunenepa kwambiri, matenda ashuga, matenda amtima. Zimalimbikitsanso khungu ndi tsitsi labwino, mphamvu zowonjezera komanso zimathandiza kuti mukhale wonenepa [1] .

Nyengo ya mango yatsala pang'ono kutisanzika chaka chino ndipo izi zisanathe, tiyeni tiwone momwe mango amapindulira thanzi lanu. Werengani kuti mudziwe Ubwino Wathanzi la Mango

Mtengo Wa Zakudya M'mango

100 g wa mango muli zinthu zotsatirazi [ziwiri] :

• Zakudya 15 g
• Mafuta 0.38 g
• Mapuloteni 0.82 g
• Thiamine (B1) 0.028 mg
• Riboflavin (B2) 0.038 mg
• Niacin (B3) 0.669 mg
• Vitamini B6 0.119 mg
• Folate (B9) 43 mcg
• Choline 7.6 mg
• Vitamini C 36.4 mg
• Vitamini E 0.9 mg
• Kashiamu 11 mg
• Iron 0.16 mg
• Mankhwala enaake a 10 mg
• Manganese 0.063 mg
• Phosphorus 14 mg
• Potaziyamu 168 mg
• Sodium 1 mg
• Nthaka 0.09 mg

1. Amasamalira Mlingo wa Cholesterol

Mango amakhala ndi vitamini C wambiri, pectin ndi ulusi womwe umathandiza kutsitsa seramu cholesterol [3] . Zatsopano mango alinso ndi potaziyamu wambiri, yemwe ndi chinthu chofunikira kwambiri m'maselo ndi madzi amthupi. Zimathandizira kuwongolera kuthamanga kwa mtima komanso kuthamanga kwa magazi [4] [5] .

2. Amachita Acidity

Mango ali ndi tartaric acid, malic acid komanso zotsalira za citric acid zomwe zimathandiza kusungitsa malo osungira thupi popewa zovuta za acidity [6] . Kuthana ndi thupi lanu ndikofunikira chifukwa zakudya zina zimatha kupanga zotulutsa acidic m'thupi mwanu mutatha kugaya zomwe zingasokoneze chimbudzi [7] . Kudya mango kumatha kuchepetsa mavuto omwe amadza chifukwa cha zidulozi [8] .

3. Kukula kwa Edzi

Mango ali ndi zinthu zambiri zopangidwa ndi ulusi wotchedwa pectin, zomwe zimathandiza kuwononga chakudya m'dongosolo [9] . Mango amakhalanso ndi michere yambiri yomwe imathandizira kuphwanya mapuloteni, monga ma amylases omwe angathandize kuthandizira komanso kukonza thanzi lanu logaya chakudya [10] .

4. Amathandizira Thanzi Labwino

Mango ali ndi vitamini A wochuluka ndipo chikho chimodzi cha mango wodulidwa chimafanana ndi 25% ya kudya kwa zosowa zanu za tsiku ndi tsiku za vitamini A. Mango amathandizira kukulitsa maso, kulimbana ndi maso owuma komanso amathanso kuthandizira khungu lakhungu [khumi ndi chimodzi] [12] .

5. Zimasintha Thanzi Labwino

Mango ali ndi vitamini C wambiri, yemwe amalimbikitsa khungu labwino [13] . Vitamini C amalimbikitsa kupanga collagen, yomwe imapangitsa khungu lanu kugunda komanso kulimbana ndi kupindika ndi makwinya [14] . Ma antioxidants omwe ali mu chipatso amathandizanso kuteteza ma follicles atsitsi kuti asawonongeke ndi kupsinjika kwa okosijeni [khumi ndi zisanu] .

6. Limbikitsani Kuteteza Matenda

Kuphatikiza kwa vitamini C, vitamini A komanso mitundu 25 yama carotenoid omwe amapezeka mu mango akuti amathandizira kusunga chitetezo cha m'thupi chathanzi [16] . Pokhala gwero labwino lazakudya zolimbitsa thupi, mfumu yazipatso imatha kuthana ndi matenda [17] [18] . Mango amakhalanso ndi folate, vitamini K, vitamini E ndi mavitamini angapo a B, omwe amathandizira kukonza chitetezo chamthupi [19] .

7. Limbikitsani Thanzi La Mtima

Mango ndi magwero abwino a potaziyamu ndi magnesium, omwe amathandiza kuti thupi likhale lolimba komanso kupititsa patsogolo kuthamanga kwa magazi potulutsa ziwiya [19] . Antioxidant yapadera yotchedwa mangiferin m'mango imatha kuteteza maselo amtima motsutsana ndi kutupa, kupsinjika kwa oxidative komanso kufa kwa cell [makumi awiri] .

8. Zitha Kukuthandizani Kuchepetsa (Zina) Kuopsa kwa Khansa

Mango ali ndi ma polyphenols ambiri, omwe atsimikiziridwa kuti ali ndi zida zotsutsana ndi khansa [makumi awiri ndi mphambu imodzi] [22] . Izi polyphenols zitha kuteteza kuteteza kupsinjika kwa oxidative, kafukufuku akutero. Kafukufuku wazinyama adati mango polyphenols adachepetsa kupsinjika kwa oxidative ndikuletsa kukula kapena kuwononga zosiyanasiyana khansa maselo [2. 3] .

9. Angachepetse Chiwopsezo cha Phumu

Kafukufuku wina wanena kuti vitamini A ndi beta-carotene atha kuchepa mwa ana omwe ali ndi mphumu, ndipo mango pokhala gwero lolemera la zonsezi, akuti mango atha kukhala ngati mankhwala a mphumu [24] [25] . Komabe, sizikudziwika bwinobwino kuti michere yofunikayi ingathandize bwanji poletsa kukula kwa mphumu.

Kodi Kudya Mango Wopambanitsa Ndi Woipa Pathanzi Lanu?

Kudya china chilichonse, makamaka zipatso zokhala ndi shuga wambiri kumatha kukhala kovulaza makamaka kwa iwo omwe ali ndi matenda ashuga kapena mavuto a kunenepa [26] . Akatswiri azaumoyo amati Mango ali ndi shuga wambiri ndipo ayenera kudyedwa pang'ono .

• Ashuga ndipo anthu onenepa kwambiri Ayenera kuchepetsa kapena kuwongolera kagwiritsidwe ntchito ka mango popewa zovuta zakubvulazidwa [27] .
• Anthu omwe ali ndi chifuwa cha mtedza ayenera kupewa mango chifukwa ndi amtundu umodzi monga ma pistachio kapena ma cashews [28] .
• Anthu ena okhala ndi Matenda a latex nawonso adayanjananso ndi mango [29] .

Ndiye, kodi ndizabwino kudya mango tsiku lililonse?

Mango ndi amodzi mwa zipatso zokoma kwambiri komanso osakwanira kuposa zipatso zina, chifukwa chake, ndi wathanzi osapitilira magawo awiri patsiku. An wamkulu akhoza kudya 1 ½ mpaka 2 makapu azipatso patsiku [30] .

Maphikidwe Abwino A Mango

1. Mango Mpunga

Zosakaniza

• 1 chikho cha mpunga wophika
• ½ chikho cha mango (kucha kapena chosapsa, grated)
• ½ sp mpiru
• P tsp ya urad dal
• ½ tsp ya channa dal
• 1 tsp wa mtedza
• 2 chilli wobiriwira
• Masamba 1 a curry
• ¼ tsp wa sprig turmeric ufa
• 3 tsp mafuta a sesame
• Mchere kuti ulawe

Mayendedwe

• Thirani mafuta ndi kuwonjezera mpiru mu poto.
• Pamene ming'alu ya mpiru imawonjezera urad dal, channa dal ndi tsabola wobiriwira.
• Onjezani masamba a curry, asafoetida turmeric ufa.
• Onjezerani kusakaniza uku ndi mango wokazinga mu mpunga wophika.
• Sakanizani bwino ndikutumikira.

2. Zesty Mango Saladi

Zosakaniza

• Mango 3 (kucha, opota komanso odulidwa pang'ono)
• 1 tsabola wofiira wofiira (wodulidwa pang'ono)
• Onion anyezi wofiira (wodulidwa pang'ono)
• ¼ chikho chatsopano (chopepuka)
• ¼ chikho chatsopano cilantro (pafupifupi akanadulidwa)

Zovala

• Zest kuchokera 1 laimu
• ¼ chikho cha mandimu
• 2 tsp shuga woyera
• 1/8 tsp tsabola wofiira
• ¼ tsp mchere
• 1 tbsp mafuta a masamba
• Tsabola

Mayendedwe

• Phatikizani zosakaniza zonse mu mbale yayikulu.
• Ikani bwino ndi kuziziritsa firiji kwa mphindi 5.
• Sakanizani zosakaniza za saladi bwino.
• Onjezani ku saladi ndikuponyanso.

Pamapeto Pomaliza…

Gawo lochititsa chidwi la mango limapangitsa kuti akhale mfumu yazipatso, mosakayikira. Zopindulitsa pazakudya zam'malo otentha zimaphatikizapo kutsika kwa magazi ndi shuga m'magazi, mtima wabwino, kuchuluka kwa chitetezo chamthupi, kuchepa kwa zizindikilo zakukalamba, thanzi labwino logaya zakudya ndi zina zambiri.

Tsopano pitani mukatenge mango atsopano ndikusangalala ndi kununkhira kwakanthawi ndikuteteza thanzi lanu m'njira yosavuta.

Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba