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Iimango zithathwa njengesinye seziqhamo eziswiti kunye nezityebileyo ezinoluhlu olubanzi lweentlobo, nganye inencasa yayo, ivumba kunye nezibonelelo. Iimango ezivuthiweyo, ngaphandle kwamathandabuzo, zithandwa ngawo onke amaqela eminyaka.
Kodwa ubusazi ukuba iimango eziluhlaza okanye ezingavuthwanga nazo zinezibonelelo zempilo? I-Kachchi kairi okanye imango eluhlaza ivelisa uVitamin C omninzi njengama-apile angama-35, iibhanana ezili-18, iilamuni ezilithoba kunye neeorenji ezintathu, utsho uphando [1] .
Ngaphandle kweevithamini, ikwaphethe i-iron kunye nangaphezulu kweepesenti ezingama-80 zemagniziyam kunye necalcium efunekayo yonke imihla. Imango ekrwada ityiwa ngcono ingaphekwanga njengoko uninzi lwezakha mzimba ezifana nevithamin C ziyakulahleka ngexesha lokupheka [Mbini] .
Namhlanje, siza kujonga izibonelelo zokutya imango eluhlaza okanye eluhlaza enokuba nayo empilweni yakho.
Izibonelelo zezeMpilo zeMango eluhlaza / eluhlaza
Nalu uluhlu lwezibonelelo zezempilo eziqinisekisiweyo zesayensi zemango eluhlaza. Thatha ujongo.
1. Ukukhuthaza impilo yesibindi
Ukutya imango eluhlaza kuluncedo kwimpilo yakho yesibindi njengoko kunceda ukunyanga izifo zesibindi [3] . Iiacidi kwiziqhamo eziluhlaza zonyusa ukufihlakala kwe-bile acid kwaye zicoca amathumbu osulelo lwebacteria. Imfihlo iyanceda ukukhuthaza ukufunxwa kwamanqatha ngokucoca iityhefu emzimbeni [4] .
2. Thintela iAcidity
Imango ekrwada iphezulu kwii-antioxidants, ivithamin C, ivithamin A kunye neeamino acid ezisebenza kunye ukunciphisa iasidi esiswini, ngaloo ndlela kuncitshiswa i-asidi ye-asidi kunye nokwenza lula iasidi [5] . Zama ukuhlafuna isiqwenga semango eluhlaza ukuze ufumane uncedo olukhawulezileyo.
3. Ukunyusa amajoni omzimba
Uvithamini C no-A kwimango ekrwada, kunye nezakha mzimba ezibalulekileyo zinceda ukuphucula amajoni omzimba [6] . Ngokutya iimango eziluhlaza ungaphekanga, unokufumana izibonelelo eziphezulu zokutya kwazo.
4. Lawula ukuphazamiseka kwegazi
Izifundo zibonisa ukuba imango ekrwada inceda ekulawuleni ukuphazamiseka kwegazi okuqhelekileyo njenge ianemia , amahlwili egazi , haemophilia Ukuba sisityebi kuVitamin C, iimango eziluhlaza zonyusa ukwanda kwemithambo yegazi kwaye ziyanceda ekuveliseni iiseli ezintsha zegazi [7] .
5. UkuNciphisa ukuPhazamiseka emathunjini
Njengoko imango eluhlaza ityebile kwi-pectin, eluncedo kakhulu ekunyangeni iingxaki zesisu [8] . Kwakhona sisixhobo esisebenzayo sokurhuda, ukufumba, ukugaya isisu kunye nokuqhinwa [9] . Iimango eziluhlaza zilungele abasetyhini abakhulelweyo, kuba banceda ukunciphisa ukugula kwasekuseni [10] .
6. Ukukhuthaza ukunciphisa umzimba
Imango ekrwada yenye yezona ziqhamo zibalaseleyo zokutya xa ufuna ukuphulukana nezo khalori. Iziqhamo eziluhlaza zinceda ukonyusa imetabolism yakho ke oko kukunceda ukuba utshise iikhalori ezingaphezulu, kwaye zikwacalorie ezisezantsi kwaye ziqulathe iswekile encinci [Shumi elinanye] .
7. Ukunyusa amandla
Iingcali zithi imango ekrwada kufuneka ityiwe emva kwesidlo sasemini ukunceda ukuvuselela enye ukozela kwemini kuba ukutya imango ekrwada kunika umzimba wakho amandla, okuvusayo ngokoqobo [12] .
8. Ukomeleza iMpilo yeNtliziyo
Imango eluhlaza ine-niacin, ekwabizwa ngokuba yi-vitamin B3, enceda ukukhulisa impilo yentliziyo [13] . I-Niacin iphucula amanqanaba e-cholesterol egazini kwaye ngaloo ndlela inciphisa umngcipheko wezifo ezifana nezifo zentliziyo, ukubetha kwaye isifo sentliziyo .
9. Ukukhuselwa kukungabikho kwamanzi emzimbeni kunye ne-Sun Stroke
Imango ekrwada inceda ekunciphiseni ifuthe lobushushu obukhulu kunye nokuthintela ukuphelelwa ngamanzi emzimbeni , njengoko beyeka ukulahleka okugqithisileyo kwe-sodium chloride kunye nentsimbi emzimbeni, iyenza ibe sisiqhamo esifanelekileyo ngexesha lehlobo [14] . Into ekufuneka uyenzile kukubilisa iimango eziluhlaza kwaye uzixube neswekile, ikumin kunye nentwana yetyuwa ukuze ufumane isiqabu. Ukongeza, ukusela ijusi ekrwada yemango kuthintela ukulahleka okugqithileyo kwesodium chloride kunye nentsimbi ngenxa yokubila okugqithisileyo [Shumi elinantlanu] .
10. Singanyanga iScurvy
Iscurvy sisifo esibangelwe kukunqongophala kwe vithamin C, ebangela iintsini ezophayo, irhashalala, ukugruzuka, ubuthathaka nokudinwa [16] . Njengokuba iimango eziluhlaza zityebile ku-vitamin C, imango ekrwada okanye ipowder ekrwada yemango inokunceda ekuphiliseni umba. Imango ekrwada idlala indima ebalulekileyo ekukhuthazeni ucoceko lwamazinyo ngokuthintela ukuphefumla kakubi kunye nokulwa nokubola kwamazinyo [17] .
Zithini iziphumo ezibi zokutya kakhulu iMango ekrwada?
Nantoni na egqithisileyo ayikaze ilunge. Ukutya iimango ezininzi eziluhlaza kunokubangela ukungaginyi, isisu segazi, ukucaphuka komqala kunye nesisu esiswini (iintlungu zesisu ezibonakaliswa kukuqala ngesiquphe nokupheliswa) [18] .
Akukho ngaphezu kwemango enye eluhlaza ekufuneka ityiwe yonke imihla kwaye ungaseli manzi abandayo kwangoko emva kokutya iimango eziluhlaza njengoko zinokubangela incindi ibangele ukubola [19] .
Ukupheka kweMango ekrwada
1. Isiselo seMango ekrwada (Aam Panna)
Izithako
- Imango ekrwada - 2
- Iswekile - ¼ indebe
- Umgubo weCardamom - ithispuni
- Imisonto yesafron - ithispuni
- Amanzi - iikomityi ezi-5
Imikhombandlela
- Dice iimango kwaye udibanise kakuhle neswekile namanzi.
- Bilisa imango ide ithambe.
- Yipholise kwaye udibanise nomxube.
- Hlanganisa i-cardamom powder kunye ne-safron strands kwaye uvuselele kwilangatye elisezantsi.
- Phola kwaye usebenze.
2. Isaladi yeMango eluhlaza (iKacche Aam Ka Salad)
Izithako
- Imango ekrwada- indebe, juliennes
- Iminqathe - ikomityi encinci, esikiweyo
- Ikhukhamba - ½ ityhubhu zekomityi
- Utamatisi - ½ indebe, idayisi
- Amandongomane - ikomityi ye-¼, eyosiweyo
- Umgubo weJeera-1 itispuni
- Ityuwa ukunambitha
- Amagqabi e-mint okuhombisa
Imikhombandlela
- Xuba imango, ikhukhamba, iminqathe, itumato kunye namandongomane.
- Yongeza umgubo wejeera kunye netyuwa.
- Hlanganisa kakuhle, yongeza amaqabunga eminti kwaye usebenze.
