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M'nyengo yotentha iyi, zipatso zomwe zimakonda kwambiri zimapezeka zambiri. Inde! Tikulankhula za mfumu ya zipatso - Mango. Zipatso zonunkhira komanso zowutsa mudyo ndizokwanira kuthetsa ludzu lanu m'miyezi yotentha.
Koma, bwanji tikakuwuzani kuti mango awa ndiopindulitsanso thanzi lanu munjira ina? Mango ndimomwe mukufunira ngati mukufuna kuchepetsa thupi. Munkhaniyi, tikambirana za dongosolo lazakudya zamango zochepetsera thupi.
Dongosolo la zakudya zamango limaphatikizapo magawo owolowa manja a zipatso ndi zakudya zopangidwa mango. Mango amakhala ndi mavitamini ndi michere yambiri, kuphatikiza folate, vitamini A, vitamini B6, ndi vitamini C, kuwapangitsa kukhala zipatso zopatsa thanzi.
Mango ali ndi mchere wochuluka komanso ndi abwino kutsitsa cholesterol chifukwa chambiri cha beta-carotene ndi fiber (pectin). Kafukufuku wasonyeza kuti mango amatha kutsitsa kuthamanga kwa magazi ndipo amatha kulimbana ndi kupewa khansa.
Mango amakhalanso ndi vitamini K yemwe amathandizira kuyamwa calcium komanso amalimbikitsa thanzi la mafupa.
Kodi Zakudya Za Mango Zimakuthandizani Motani Kuti Muchepetse Kunenepa?
Zipatso monga mango ndizochepa mphamvu zamagetsi, kapena ma calories pa gramu iliyonse, ndipo izi zimapangitsa kuti zikhale zosavuta kuonda. Ndi chifukwa chakuti mutha kudzaza mafuta ochepa kuposa kudya zipatso zomwe zili ndi mphamvu zambiri. Mango ali ndi 0,6 calorie pa gramu, kuwapangitsa kukhala otsika kwambiri mphamvu yamagetsi.
Komanso mango amakhala ndi ulusi womwe ungathandizenso kuchepa thupi, chifukwa CHIKWANGWANI chimasunga m'mimba mwanu nthawi yayitali motero chimachepetsa kulakalaka. Zipatsozi zimachepetsa kuyamwa kwa ma macronutrients, monga chakudya ndi mafuta, zomwe zimapangitsa kuti zikhale zosavuta kuonda.
Chikho chimodzi chotengera mango chimakhala ndi 2.6 gm ya fiber yomwe ili pafupifupi 10% ya mtengo wolimbikitsidwa tsiku ndi tsiku wa fiber.
Dongosolo lokhalo lokhala ndi mango limasungidwa malinga ndi kakonzedwe kanu ka chakudya, kupatula kuti ma calories amatuluka ku mango. Mango ikawonongedwa moyenera, imatha kukhala chipatso chabwino chochepetsera thupi. Chifukwa mango ali ndi zinthu zambiri za fructose, ayenera kudyedwa pang'ono.
Kodi Mungatani Kuti Muchepetse Kunenepa Ndi Mango?
Mango amakhala ndi mankhwala amtundu wa phytochemicals omwe amaletsa maselo amafuta kuti asakule ndipo izi zimakulepheretsani kunenepa. Amakhalanso ndi malic acid ndi tartaric acid zinthu ziwirizi zimapangitsa thupi kukhala lamchere. Izi zimakupangitsani kuti muchepetse kunenepa chifukwa cha kukana kwa insulin komanso kupewa nyamakazi. Mango amathandizanso kuwononga thupi lanu pochotsa poizoni wochuluka mthupi. Zida zomwe zimapezeka mango zimathandizira ndikuchotsa zinthu m'makoma amthupi.
Komanso, zipatsozi ndizolemera ndi lycopene, yomwe ndi antioxidant yachilengedwe yomwe imathandiza kuchepetsa thupi. Mango angakuthandizeni kuchotsa mafuta m'mimba mwanu ndikusintha malingaliro anu popeza ali ndi maantibiotiki achilengedwe omwe amateteza m'matumbo anu.
Mnofu wolimba wa chipatsocho ndimabacteria achilengedwe omwe amathandiza kuti shuga yanu yamagazi isasunthike.
Kodi Muyenera Kudya Mango Kuti Muchepetse Kunenepa?
Akatswiri azaumoyo amalangiza kuti chakudya chongodya mango chingakhale cholakwika. Kudya ma mango kuyenera kukhala magawo awiri kapena atatu osapitilira pamenepo. Sayenera kudyedwa ndi zipatso za mkaka ndi zipatso.
Akatswiri azaumoyo amalimbikitsa kuti nthawi yabwino kudya mango ingakhale theka loyamba la tsiku, makamaka pakati m'mawa pamene BMR (Basal Metabolic Rate) ili okwera. Mango sayenera kudyedwa ndi chakudya china.
Kuipa kwakudya mango-kokha ndikuti kumatha kubweretsa zolakwika zingapo zamavitamini osungunuka ndi mafuta ndipo mayendedwe ake amtundu uliwonse atha kulakwika.
Ubwino Wina Wathanzi Kudya Mango
Mango amakhala ndi zida za antioxidant zomwe zimathandiza kupewa matenda ndikuthandizira kuti thupi lizigwira ntchito bwino. Mango wokhathamira wapakati amakhala ndi zopatsa mphamvu pafupifupi 165, ndiye mutha kudya mango theka la ola musanamalize kulimbitsa thupi, kuti mugwiritse ntchito mphamvu zomwe mumalandira kuchokera ku chipatso moyenera.
Chikho cha mango chimakhala ndi 75% ya vitamini C yemwe amaletsa kutupa, kunenepa kwambiri, ndi matenda monga nyamakazi ya nyamakazi ndi matenda ashuga. Pafupifupi 25% ya vitamini A ndi 25 carotenoids osiyanasiyana omwe amapezeka mango amakuthandizani kuti mupeze msanga masewera olimbitsa thupi.
Vitamini B6 ndi mavitamini ena a B amathandizira kuti magwiridwe antchito a chithokomiro azigwira ntchito bwino. Mango amakhalanso ndi magnesium yambiri yomwe imathandizira kutulutsa minofu yanu ndi dongosolo lamanjenje.
M'chilimwechi yesani maphikidwe abwino a mango lassi!
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
Tsiku Lopanda Fodya Padziko Lonse Lapansi: Zakudya 8 Zopewa Kugwiritsa Ntchito Fodya
