IziBonelelo eziMangalisayo zeMpilo zeMango, eziQinisekisiwe ziingcali

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Ngokulula esinye seziqhamo esimnandi kakhulu nesixineneyo sezondlo, imango yenye yezona ziqhamo zithandwayo, hayi, iziqhamo ezithandwayo. Ikwayaziwa njengokumkani weziqhamo, iimango azidume nje ngencasa yazo kunye nemibala eqaqambileyo, kodwa kunye nobuninzi bezibonelelo zempilo ezinazo.

Iimango zityebile kwiiprotheyini, iintsinga, ivithamin C, ivithamin A, folic acid, ivithamin B-6, ivithamin K kunye ne potassium. Ezi ziqhamo zinceda ekunciphiseni umngcipheko weemeko zempilo ezinxulumene nendlela yokuphila njengokutyeba, isifo seswekile, isifo sentliziyo. Ikwakhuthaza ukubonakala okunempilo kunye neenwele, ukonyusa amandla kwaye iyanceda ekugcineni ubunzima obusempilweni [1] .

Ixesha leemango sele liza kuthi ndlela-ntle kulo nyaka kwaye ngaphambi kokuba idlule, makhe sijonge indlela iimango eziyinceda ngayo impilo yakho. Funda ukuze wazi i Izibonelelo zezeMpilo zeMango

Ixabiso leZondlo kwiiMango

I-100 g yemango inezi zondlo zilandelayo [Mbini] :

• IiCarbohydrate 15 g
• Amafutha 0.38 g
• Iiprotheni 0.82 g
• I-Thiamine (B1) 0.028 mg
• IRiboflavin (B2) 0.038 mg
• I-Niacin (B3) 0.669 mg
• Vitamin B6 0.119 mg
• Isiqulatho (B9) 43 mcg
• Icholine 7.6 mg
• Vitamin C 36.4 mg
• Vitamin E 0.9 mg
• Calcium 11 mg
• Intsimbi 0.16 mg
• Magnesium 10 mg
• Manganese 0.063 mg
• Iphosphorus 14 mg
• Potassium 168 mg
• Isodiyam 1 mg
• IZinc 0.09 mg

1. Ulawula amaNqanaba eCholesterol

Iimango zinenqanaba eliphezulu le-vitamin C, i-pectin kunye nemicu enceda ekwehliseni amanqanaba e-serum cholesterol [3] . Entsha iimango zikwacebile nge potassium, eliyinto eyimfuneko kwiseli nakulwelo lomzimba. Inceda ekulawuleni ukubetha kwentliziyo kunye noxinzelelo lwegazi [4] [5] .

2. Ukunyanga iAcidity

Imango ityebile kwi-asidi ye-tartaric, i-malic acid kunye nomkhondo we-citric acid onceda ekugcineni indawo yealkali yomzimba ngokuphepha imiba yeasidi. [6] . Ukulinganisa umzimba wakho kubalulekile kuba ukutya okuthile kunokudala Imveliso eneasidi emzimbeni wakho emva kokugaya ukutya okunokuphazamisa inkqubo yokwetyisa [7] . Ukutya iimango kunokunceda ukunciphisa iziphumo ezibi zempilo kwezi asidi [8] .

3. Ukwetyisa uGawulayo

Iimango zityebile kwimicu ye-pectin enemicu, enceda ekwaphuleni ukutya kwinkqubo [9] . Iimango zinee-enzyme ezininzi ezinceda ekwaphuleni iiprotein, ezinje ngama-amylase anokunceda ekuncedeni nasekuphuculeni impilo yakho yokwetyisa. [10] .

4. Uyayixhasa Impilo Yamehlo

Iimango zityebile ku-vitamin A kwaye ikomityi enye yeemango ezisikiweyo zilingana neepesenti ezingama-25 zemfuno yemihla ngemihla yovithamini A. Iimango zinceda ekukhuthazeni ukubona kakuhle, ukulwa namehlo owomileyo kwaye zinokunceda ekungaboniyo ebusuku [Shumi elinanye] [12] .

5. Iphucula impilo yoLusu

Iimango zinevithamini C eninzi, ekhuthaza ulusu olusempilweni [13] . UVitamin C ukhuthaza ukuveliswa kwe-collagen, ethi yona inike ulusu lwakho ukuxhuma kwayo kunye nokulwa ukurhawuzelela nemibimbi [14] . I-antioxidants kwisiqhamo ikwanceda ukukhusela iifollic zeenwele kumonakalo ovela kuxinzelelo lwe-oxidative [Shumi elinantlanu] .

6. Ngamana Unokuphucula Ukhuseleko

Indibaniselwano ka vithamin C, ivithamin A kunye nama 25 eentlobo ezahlukeneyo ze carotenoids ezikhoyo kwimango kuthiwa ziyanceda ekugcineni amajoni omzimba asempilweni [16] . Ukuba ngumthombo olungileyo wezakha mzimba ezonyusa amajoni omzimba, inkosi yeziqhamo inokunceda ukulwa izifo [17] [18] . Iimango zine folate, ivithamin K, ivithamin E kunye neevithamini ezininzi ze-B, ezinceda ukuphucula amajoni omzimba [19] .

7. Ngamana unokuphucula impilo yentliziyo

Imango yimithombo efanelekileyo ye potassium kunye nemagniziyam, enceda ekugcineni ukubetha okunempilo kunye nokuphakamisa amanqanaba oxinzelelo lwegazi ngokuphumla kwenqanawa. [19] . I-antioxidant eyahlukileyo ebizwa ngokuba yi-mangiferin kwiimango inokukhusela iiseli zentliziyo ngokuchasene nokudumba, uxinzelelo lwe-oxidative kunye nokufa kweseli [Amashumi amabini] .

8. Ngamana Unokunceda Ukunciphisa (Okuqinisekileyo) Umngcipheko woMhlaza

Iimango ziphezulu kwii-polyphenols, eziye zabonakaliswa zinezinto ezichasene nomhlaza [amashumi amabini ananye] [22] . Ezi polyphenols zinokunceda ukukhusela kuxinzelelo lwe-oxidative, izifundo zibonisa. Izifundo zezilwanyana zixele ukuba imango polyphenols inciphise uxinzelelo lwe-oxidative kwaye yamisa ukukhula okanye yatshabalalisa ezohlukeneyo umhlaza iiseli [2. 3] .

9. Ngamana Unciphise umngcipheko weSifuba

Olunye uphononongo lubonise ukuba i-vitamin A kunye ne-beta-carotene inokuba sezantsi ebantwaneni abanesifuba, kwaye imango ingumthombo otyebileyo wezi zinto zombini, kuthiwa iimango zinokuthi zisebenze njengesixhobo se-asthma [24] [25] . Nangona kunjalo, akucaci ukuba yeyiphi indima ezinokudlalwa zezi zinongo ekuthinteleni ukukhula kwesifuba.

Ngaba ukutya iimango ezininzi kakhulu kubi kwimpilo yakho?

Ukutya okuninzi kakhulu ngayo nantoni na, ngakumbi iziqhamo ezineswekile eninzi kunokuba yingozi ngakumbi kwabo banesifo seswekile okanye ubunzima bomzimba [26] . Iingcali zezempilo zibonisa ukuba Iimango zineswekile eninzi kwaye kufuneka zityiwe ngokuphakathi .

• Seswekile kwaye abantu abatyebe ngokugqithiseleyo kufuneka banciphise okanye balawule indlela abasebenzisa ngayo iimango ukuthintela umngcipheko weengxaki zempilo [27] .
• Abantu abane Ukwalana ne-nut Kuya kufuneka ukuba uphephe iimango njengoko bengabosapho olunye neepistachios okanye iicashews [28] .
• Abanye abantu abane Ukungabikho komzimba kwi-latex ndikwaphendulile kwiimango [29] .

Ke, ngaba kulungile ukutya imango yonke imihla?

Imango sesinye seziqhamo eziswiti kunye nefayibha esezantsi kunezinye iziqhamo, ke ngoko, isempilweni ukuba ingagqithi kubini ngemini. An umntu omdala Ungatya 1 ½ ukuya kwi-2 iikomityi zeziqhamo ngosuku [30] .

Iiresiphi ezinempilo zeMango

1. Imango Irayisi

Izithako

• 1 indebe yerayisi ephekiweyo
• ½ indebe yemango (evuthiweyo okanye engavuthwanga, igalelwe)
• ½ sp lwemostade
• ½ tsp ye-urad dal
• ½ tsp channa dal
• 1 tsp yamandongomane
• 2 itshilisi eluhlaza
• Amagqabi e-curry e-1
• ¼ tsp ye-sprig turmeric powder
• 3 tsp yeoyile yesesame
• Ityuwa ukunambitha

Imikhombandlela

• Thela ioyile kwaye ungeze isardard epanini.
• Njengokuqhekeka kwemostade kongeza i-urad dal, i-channa dal kunye ne-chilli eluhlaza.
• Yongeza amagqabi e curry, asafoetida turmeric powder.
• Yongeza lo mxube kunye nemango egayiweyo kwilayisi ephekiweyo.
• Hlanganisa kakuhle kwaye usebenze.

2. Isaladi yeZango Mango

Izithako

• Iimango ezi-3 (ezivuthiweyo, ezixutywe kunye nezisikiweyo)
• 1 ebomvu yentsimbi (encinci)
• ¼ itswele elibomvu (lisikiwe)
• ¼ indebe entsha ye-basil (encinci)
• ¼ indebe entsha ye-cilantro (ekhethiweyo)

Ukunxiba

• Zest kwi-1 lime
• Juice indebe yejusi yelime
• 2 tsp iswekile emhlophe
• I-1/8 tsp ebomvu ebomvu
• ¼ tsp ityuwa
• 1 tbsp ioyile yemifuno
• Ipelepele

Imikhombandlela

• Hlanganisa zonke izithako kwisitya esikhulu.
• Yiphosa kakuhle kwaye uyibeke efrijini imizuzu emi-5.
• Hlanganisa izithako zokugqoka isaladi kakuhle.
• Yongeza kwisaladi kwaye uphinde uphonsa kwakhona.

Kwinqaku lokugqibela…

Icandelo elinomsoco kwimango libenza inkosi yeziqhamo, ngokungathandabuzekiyo. Izibonelelo zesondlo seziqhamo ezikweleenjiko zibandakanya uxinzelelo lwegazi olusezantsi kunye namanqanaba eswekile yegazi, ukuphuculwa kwentliziyo, ukonyuka kokusebenza komzimba, ukwehla kweempawu zokuguga, impilo yokwetyisa engcono nokunye.

Ngoku, hamba uyokukhetha iimango ezintsha kunye nokonwabela incasa emnandi ngelixa ukhusela impilo yakho ngendlela elula.

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Ndithumele Nge-Imeyile Veza Kwindawo