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Eli xesha lehlobo, isiqhamo esithandwa kakhulu siya kufumaneka ngobuninzi. Ewe! Sithetha ngokumkani weziqhamo - iiMango. Ezi ziqhamo zinencasa kunye nejusi zanele ukucima unxano lwakho kwiinyanga ezishushu.
Kodwa, ungathini xa sikuxelela ukuba ezi mango ziluncedo kwimpilo yakho ngenye indlela? Iimango zizonke izinto ozifunayo ukuba ucwangcisa ukunciphisa umzimba. Kule nqaku, siza kuthetha ngesicwangciso sokutya semango sokunciphisa umzimba.
Isicwangciso sokutya semango sibandakanya iinxalenye zesisa sesiqhamo kunye nokutya okwenziwe kusetyenziswa iimango. Iimango ziqulathe izixa ezaneleyo zeevithamini kunye neeminerals, kubandakanya ifolate, ivithamin A, ivithamin B6, kunye novithamini C, nto leyo ebenza babe sisiqhamo esinesondlo.
Iimango ziphezulu kwizimbiwa ezininzi kwaye zikwalungele nokwehlisa i-cholesterol ngenxa yemithombo yazo etyebileyo ye-beta-carotene kunye ne-fiber (pectin). Izifundo zibonakalise ukuba iimango zingaluthoba uxinzelelo lwegazi kwaye zinokulwa zithintele nomhlaza.
Iimango zine-vitamin K encedisa ekufunxeni i-calcium kunye nokukhuthaza impilo elungileyo yethambo.
Ukutya kweMango kukunceda njani ukuba wehlise ubunzima?
Iziqhamo ezinje ngeemango ziphantsi koxinano lwamandla, okanye iikhalori kwigrama nganye, kwaye oku kwenza ukuba kube lula ukunciphisa umzimba. Kungenxa yokuba unokuzizalisa kwiikhalori ezimbalwa kunokutya iziqhamo ezinamandla amakhulu. IiMango ziqulethe ikhalori ezi-0.6 ngegram nganye, nto leyo ezenza zibe phantsi kakhulu ngamandla.
Kwakhona iimango ziqulathe ifayibha ezinokunceda nasekunciphiseni ubunzima bomzimba, kuba ifayibha igcina isisu sakho sigcwele ixesha elide kwaye ke kunciphisa iminqweno. Iziqhamo zinciphisa ukufunxwa kwee-macronutrients, ezinje ngeicarbohydrate kunye namafutha, zisenza ukuba kube lula ukunciphisa umzimba.
Ikomityi enye ehambisa imango iqulathe i-2.6 gm yefayibha emalunga neepesenti ezili-10 zexabiso elinconywayo le-fiber yemihla ngemihla.
Isicwangciso sokutya semango kuphela sigcinwa ngokwesicwangciso sakho sokutya, ngaphandle kokuba iikhalori ziya kuvela kwiimango. Ukuba uyityile ngobungakanani obufanelekileyo, imango inokuba sisiqhamo esisebenzayo sokunciphisa ubunzima. Ngenxa yokuba iimango ziphezulu kumxholo we-fructose, kufuneka zityiwe ngesixa esilinganiselweyo.
Ungabunciphisa njani ubunzima ngeemango?
Iimango zinee-phytochemicals ezithintela iiseli ezinamafutha ekubeni zande kwaye le nkqubo ikuthintela ekufumaneni ubunzima. Zine-malic acid kunye ne-tartaric acid ezi zinto zimbini zigcina i-alkaline yomzimba. Oku kukwenza ukuba unciphise ukutyeba ngenxa yokuxhathisa kwe-insulin kunye nokuthintela isifo samathambo. Iimango zikwanceda ekuchitheni umzimba wakho ngokuphelisa ityhefu egqithisileyo emzimbeni. Umxholo wefayibha kwiimango unceda ekupheliseni into kwiindonga zomzimba wamathumbu.
Kwakhona, ezi ziqhamo zityebile kwi-lycopene, eyi-antioxidant yendalo enceda ekwehliseni ubunzima. Iimango zinokukunceda ulahle amanqatha esisu sakho kwaye uphucule imeko yakho kuba baneeprobiotic zendalo eziza kugcina isisu sakho sisempilweni.
Inyama enemicu yeziqhamo yindawo yemvelo ye-carbohydrate blocker enceda ekugcineni amanqanaba eswekile yegazi azinzile.
Kufuneka utye nini iimango ukunciphisa umzimba?
Iingcali ngezondlo zicebisa ukuba ukutya imango kuphela kunokuba ngumbono ombi. Ukungeniswa kweemango kufuneka kube zii-servings ezi-2-3 hayi ngaphezulu. Akufanele zityiwe ngobisi kunye neziqhamo ze-citrus.
Iingcali zezempilo zincomela elona xesha lilungileyo lokutya iimango ziya kuba sisiqingatha sokuqala sosuku, ngakumbi ngentseni xa iBMR (iBasal Metabolic Rate) iphezulu. Iimango akufuneki zityiwe ngesinye isidlo.
Ukungancedi kokutya imango kuphela kukuba kunokukhokelela kwiziphene zeevithamini ezinyibilika ngamanqatha kwaye zonke iimpendulo zemetabolism zinokungahambi kakuhle.
Ezinye izibonelelo zezeMpilo zokutya iMango
Iimango zineempawu ze-antioxidant ezinceda ukuthintela izifo kwaye zinceda umzimba ukuba usebenze kakuhle. Imango esele ivuthiwe iphakathi inee-calories ezili-165, ukuze ke ukwazi ukusebenzisa iimango isiqingatha seyure ngaphambi kokuba uzilolonge, ukuze usebenzise amandla owafumene kwiziqhamo ngeyona ndlela ifanelekileyo.
Ikomityi yeemango iqulethe iipesenti ezingama-75 zevithamini C egcina ukudumba, ukutyeba kakhulu kunye nezifo ezinjenge-rheumatoid arthritis kunye neswekile. Malunga neepesenti ezingama-25 zevithamini A kunye nama-carotenoids angama-25 ahlukeneyo akhoyo kwiimango kukunceda ukuba uphinde ukhawuleze emva kokuzilolonga.
Vitamin B6 kunye nezinye iivithamini B zinceda ukugcina ukusebenza ngokukuko kwamadlala kwamadlala kwamadlala kwamadlala ngamadlala. Iimango zikwacebile ngemagniziyam encedisa ukukhulula izihlunu kunye nenkqubo yemithambo-luvo.
Ngeli hlobo uzame leresiphi yemango lassi esempilweni!
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabantu obathandayo.
Ihlabathi alukho uSuku lweCuba: Ukutya oku-8 ukuthintela ukusetyenziswa kwecuba
