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Umango zithathwa njengesinye sezithelo ezimnandi kakhulu futhi ezinomsoco ezinhlobonhlobo zezinhlobonhlobo, ngasinye sinokunambitheka, iphunga nezinzuzo zaso. Imango elivuthiwe, ngaphandle kokungabaza, liyathandwa yibo bonke ubudala.
Kepha bewazi ukuthi umango oluhlaza noma olungavuthiwe nawo unezinzuzo ezithile zezempilo? I-Kachchi kairi noma umango ongavuthiwe ukhipha uVitamin C omningi njengama-aphula angama-35, ubhanana abangu-18, ulamula ayisishiyagalolunye namawolintshi amathathu, kusho ucwaningo [1] .
Ngaphandle kwamavithamini, ibuye iphathe i-iron namaphesenti angaphezu kwama-80 we-magnesium ne-calcium edingekayo nsuku zonke. Imango elingavuthiwe lidliwa kangcono lingaphekiwe njengoba izakhamzimba ezinjengevithamini C zizolahleka ngesikhathi sokupheka [okubili] .
Namuhla, sizobheka izinzuzo zokudla umango oluhlaza noma oluhlaza ongaba nawo empilweni yakho.
Izinzuzo Zezempilo Zomango Oluhlaza / Oluhlaza
Nalu uhlu lwezinzuzo zezempilo ezifakazelwe ngokwesayensi zomango oluhlaza okhangayo. Bheka.
1. Thuthukisa Impilo Yesibindi
Ukudla umango oluhlaza kuyasiza empilweni yesibindi sakho njengoba kusiza ekwelapheni izifo zesibindi [3] . Ama-acids ezithelweni eziluhlaza akhulisa uketshezi lwe-bile acid futhi ahlanze amathumbu wezifo ezibangelwa amagciwane. Imfihlo futhi isiza ukukhulisa ukumuncwa kwamafutha ngokuhlanza ubuthi emzimbeni [4] .
2. Vimbela i-Acidity
Imango elingavuthiwe liphezulu kuma-antioxidants, uvithamini C, uvithamini A nama-amino acid asebenza ndawonye ukunciphisa i-asidi esiswini, ngaleyo ndlela inciphise i-asidi ye-asidi nokunciphisa i-asidi [5] . Zama ukuhlafuna isiqeshana semango eluhlaza ukuze uthole ukukhululeka okusheshayo.
3. Thuthukisa Ukungavikeleki
Uvithamini C no-A kumango oluhlaza, kanye nalokho kwezakhi ezibalulekile kusiza ekuthuthukiseni amasosha omzimba [6] . Ngokudla umango ongaphekiwe ngaphandle kokupheka, ungathola izinzuzo eziphezulu zokudla kwawo.
4. Lawula Ukuphazamiseka Kwegazi
Ucwaningo lukhombisa ukuthi umango oluhlaza usiza ukuphatha izifo ezivamile zegazi ezifana i-anemia , amahlule egazi , i-haemophilia njll. Ngokunotha ku-Vitamin C, umango oluhlaza kukhulisa ukuqina kwemithambo yegazi futhi kuyasiza ekukhiqizeni amangqamuzana egazi amasha [7] .
5. Nciphisa Ukuphazamiseka Kwamathumbu
Njengoba umango oluhlaza ucebile ku-pectin, ozuzisa kakhulu ekwelapheni ukuphazamiseka kwamathumbu [8] . Futhi kuyikhambi elisebenzayo lohudo, izinqwaba, ukugaya ukudla nokuqunjelwa [9] . Imango elihlaza lilungele abesifazane abakhulelwe, ngoba lisiza ekunciphiseni ukugula kwasekuseni [10] .
6. Khuthaza Ukunciphisa Isisindo
Imango elihlaza ingenye yezithelo ezinhle kakhulu ongazidla lapho ufuna ukulahlekelwa yilezo khalori. Izithelo ezingavuthiwe zisiza ukukhulisa umzimba wakho ngaleyo ndlela zikusize ushise ama-calories amaningi, futhi ziphansi ngama-calories futhi ziqukethe ushukela omncane [ishumi nanye] .
7. Thuthukisa Amandla
Ochwepheshe bathi umango ongahluziwe kufanele udliwe ngemuva kwesidlo sasemini ukusiza ukuvuselela omunye kusukela ukozela ntambama ngoba ukudla umango oluhlaza kunika umzimba wakho umfutho, okukuphaphamisa ngokoqobo [12] .
8. Thuthukisa Impilo Yenhliziyo
Imango eluhlaza iqukethe i-niacin, eyaziwa nangokuthi i-vitamin B3, esiza ukukhulisa impilo yenhliziyo [13] . I-Niacin ithuthukisa amazinga e-cholesterol egazini futhi ngaleyo ndlela inciphise ubungozi bezifo ezifana nezifo zenhliziyo, unhlangothi futhi isifo senhliziyo .
9. Ukuvikelwa Ekungabikho Kokuphuma Kwamanzi Namanzi Nelanga
Imango eluhlaza isiza ukunciphisa imiphumela yokushisa okukhulu nokuvikela ukoma komzimba , njengoba beyeka ukulahleka ngokweqile kwe-sodium chloride nensimbi emzimbeni, kuyenze isithelo esihle kakhulu ngenkathi yehlobo [14] . Ukuphela kokufanele ukwenze ukubilisa umango oluhlaza bese uwaxuba noshukela, ikhumini kanye nengcosana kasawoti ukuze uthole ukukhululeka. Ngaphezu kwalokho, ukuphuza ijusi kamango oluhlaza kuvimbela ukulahleka ngokweqile kwe-sodium chloride nensimbi ngenxa yokujuluka okweqile [ishumi nanhlanu] .
10. Kungalapha Iscurvy
Iscurvy yisifo esivela ekushodeni kukavithamini C, obangela izinsini ezophayo, ukuqubuka, ukulimaza, ubuthakathaka nokukhathala [16] . Njengoba umango ongavuthiwe ucebile ngovithamini C, umango ongaphekiwe noma impuphu yemango eluhlaza kungasiza ekwelapheni inkinga. Omango abangahluziwe badlala indima ebalulekile ekukhuthazeni inhlanzeko yamazinyo ngokuvimbela ukunuka komlomo nokulwa nokubola kwamazinyo [17] .
Yimiphi Imiphumela Emibi Yokudla Umango Okuluhlaza?
Noma yini eyeqile ayikaze ibe yinhle. Ukudla omango abaningi abaluhlaza kungadala ukugaya isisu, uhudo, ukucasuka komphimbo kanye nesisu esiswini (ubuhlungu besisu obubonakala ngokuqala ngokungazelelwe nokuyeka) [18] .
Akufanele kudliwe umango oluhlaza ongaphezu koyedwa nsuku zonke futhi ungaphuzi amanzi abandayo ngokushesha ngemuva kokudla umango oluhlaza ngoba ungakhukhula ubisi futhi kubangele ukucasuka [19] .
Izindlela zokupheka zemango eluhlaza
1. Isiphuzo SikaMango Esingahluziwe (Aam Panna)
Izithako
- Imango eluhlaza - 2
- Ushukela - ¼ inkomishi
- I-Cardamom powder - isipuni se-¼
- Imicu yesafroni - ¼ isipuni
- Amanzi - izinkomishi ezi-5
Izikhombisi-ndlela
- Dosa omango bese uhlangana kahle noshukela namanzi.
- Bilisa umango uze uthambe.
- Yipholise bese uxuba kumxube.
- Hlanganisa i-cardamom powder nezintambo zesafron bese uvusa ilangabi eliphansi.
- Phola bese ukhonza.
2. Isaladi Yemango Eliluhlaza (Isaladi iKacche Aam Ka)
Izithako
- Umango ombi- inkomishi, juliennes
- Carrot - ½ inkomishi, lisikiwe
- Ikhukhamba - ½ inkomishi cubes
- Utamatisi - ½ inkomishi, eqoshiwe
- Amantongomane - ¼ inkomishi, eyosiwe
- I-Jeera powder - 1 ithisipuni
- Usawoti ukunambitha
- Amaqabunga e-Mint okuhlobisa
Izikhombisi-ndlela
- Hlanganisa umango, ikhukhamba, isanqante, utamatisi namakinati.
- Faka i-jeera powder nosawoti.
- Hlanganisa kahle, engeza amaqabunga e-mint bese ukhonza.
