Izinzuzo Ezimangazayo Zezempilo Zomango, Eziqinisekiswe Ngongoti

Amagama Amahle Kakhulu Ezingane

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Esinye sezithelo esiphundu kakhulu futhi esinomsoco omningi, umango ungomunye wezithelo ezithandwa kakhulu, cha, nezithandwayo. Waziwa nangokuthi inkosi yezithelo, umango awudumile nje ngokunambitheka kwawo nangemibala egqamile, kepha nangobuningi bezinzuzo zezempilo onazo.

Imango licebile nge protein, fibers, vitamin C, vitamin A, folic acid, vitamin B-6, vitamin K ne potassium. Lezi zithelo zisiza ekwehliseni ubungozi bezimo zezempilo ezihlobene nendlela yokuphila njengokukhuluphala, isifo sikashukela, isifo senhliziyo. Iphinde ikhuthaze ibala nezinwele ezinempilo, ikhulise amandla futhi isize ekugcineni isisindo esinempilo [1] .

Isikhathi semango sesizosivalelisa kulo nyaka futhi ngaphambi kokuba lokho kudlule, ake sibheke ukuthi umango uyisiza kanjani impilo yakho. Funda ukuze wazi i- Izinzuzo Zezempilo Zomango

Inani Lokudla Okunomsoco Kumango

I-100 g yomango iqukethe izakhi zomzimba ezilandelayo [okubili] :

• Amakhabhohayidrethi 15 g
• Amafutha 0.38 g
• Amaprotheni 0.82 g
• I-Thiamine (B1) 0.028 mg
• I-Riboflavin (B2) 0.038 mg
• I-Niacin (B3) 0.669 mg
• Uvithamini B6 0.119 mg
• I-Folate (B9) 43 mcg
• Choline 7.6 mg
• Uvithamini C 36.4 mg
• Uvithamini E 0.9 mg
• I-calcium 11 mg
• Insimbi 0.16 mg
• I-Magnesium 10 mg
• Imanganisi 0.063 mg
• I-Phosphorus 14 mg
• I-Potassium 168 mg
• I-Sodium 1 mg
• I-Zinc 0.09 mg

1. Iphatha amazinga e-cholesterol

Imango linezinga eliphezulu lika-vitamin C, i-pectin kanye nemicu esiza ekwehliseni amazinga e-serum cholesterol [3] . Kusha umango zine-potassium eningi, okuyisici esidingekayo samaseli noketshezi lomzimba. Kuyasiza ekulawuleni izinga lokushaya kwenhliziyo kanye nomfutho wegazi [4] [5] .

2. Uphatha i-Acidity

Imango licebile ku-tartaric acid, i-malic acid kanye nemikhondo ye-citric acid esiza ekugcineni inqolobane ye-alkali yomzimba ngokugwema izingqinamba ze-asidi [6] . Ukulinganisa umzimba wakho kubalulekile ngoba ukudla okuthile kungadala imikhiqizo eyenziwe i-asidi emzimbeni wakho ngemuva kokugaya okungaphazamisa inqubo yokugaya [7] . Ukudla umango kungasiza ekunciphiseni imiphumela emibi yezempilo yalezi asidi [8] .

3. Ukugaya Ingculazi

Imango licebile nge-fibrous matter pectin, esiza ukudiliza ukudla ohlelweni [9] . Imango libuye liqukethe ama-enzyme amaningana asiza ekwehliseni amaprotheni, njengama-amylase angasiza ekusizeni nasekuthuthukiseni impilo yakho yokugaya ukudla [10] .

4. Usekela Impilo Yamehlo

Omango bacebe uvithamini A kanti inkomishi eyodwa yomango osikiwe ilingana nokudla okungamaphesenti angama-25 kwesidingo sakho sansuku zonke sikavithamini A. Imango lisiza ekukhuthazeni ukubona okuhle, lilwa namehlo awomile futhi lingasiza nangobumpumputhe ebusuku [ishumi nanye] [12] .

5. Kuthuthukisa Impilo Yesikhumba

Umango uphakeme uvithamini C, okhuthaza isikhumba esinempilo [13] . UVitamin C ukhuthaza ukukhiqizwa kwe-collagen, yona enika isikhumba sakho amagqubu futhi ilwe nokuwohloka nemibimbi [14] . Ama-antioxidants akulesi sithelo asiza nokuvikela izinwele zezinwele ekulimaleni okuvela ekucindezelekeni kwe-oxidative [ishumi nanhlanu] .

6. Kwangathi Kungathuthukisa Ukuzivikela Emzimbeni

Ukuhlanganiswa kukavithamini C, uvithamini A kanye nezinhlobo ezingama-25 ezahlukahlukene ze-carotenoids ezikhona kumango kuthiwa kuzosiza ekugcineni izivikeli mzimba ziphilile [16] . Ukuba ngumthombo omuhle wezakhamzimba ezondla umzimba, inkosi yezithelo ingasiza ekulweni nezifo [17] [18] . Imango libuye liqukethe i-folate, uvithamini K, uvithamini E kanye no-B amavithamini amaningi, asiza ukwenza ngcono amasosha omzimba [19] .

7. Kwangathi Kungathuthukisa Impilo Yenhliziyo

Imango yimithombo emihle ye-potassium ne-magnesium, esiza ekugcineni ukushaya kwenhliziyo okunempilo nasekuthuthukiseni amazinga wegazi ngokuxegisa imikhumbi [19] . I-antioxidant eyingqayizivele ebizwa ngokuthi i-mangiferin kumango ingavikela amaseli enhliziyo ekuvukeleni, ekucindezelekeni kwe-oxidative nasekufeni kwamaseli [amashumi amabili] .

8. Kungasiza Ukunciphisa Ubungozi Bomdlavuza (Obuthize)

Imango liphezulu kuma-polyphenols, okufakazelwe ukuthi anezindawo ezilwa nomdlavuza [amashumi amabili nanye] [22] . Lawa ma-polyphenols angasiza ukuvikela ekucindezelekeni kwe-oxidative, izifundo ziveza. Ucwaningo lwezilwane lubike ukuthi umango polyphenols unciphise ukucindezeleka okwenziwe nge-oxidative futhi wamisa ukukhula noma wabhubhisa okuhlukahlukene umdlavuza amaseli [2. 3] .

9. Kwangathi Kunganciphisa Ubungozi Besifuba Somoya

Olunye ucwaningo luye lwaveza ukuthi i-vitamin A ne-beta-carotene zingase zibe ngaphansi ezinganeni ezine-asthma, futhi njengoba umango ungumthombo ocebile wazo zombili lezi zinto, kuthiwa umango kungenzeka usebenze njengekhambi lemvelo lesifuba somoya [24] [25] . Kodwa-ke, akucaci ukuthi yiziphi izakhi ezibalulekile ezingabamba iqhaza ekuvimbeleni ukukhula kwesifuba somoya.

Ngabe Ukudla Imango Eliningi Kubi Empilweni Yakho?

Ukudla kakhulu noma yini, ikakhulukazi izithelo ezinoshukela omningi kungaba yingozi ikakhulukazi kulabo abanesifo sikashukela noma izinkinga zesisindo [26] . Ongoti bezempilo basikisela ukuthi umango unoshukela omningi futhi kumele udliwe ngokulinganisela .

• Isifo sikashukela futhi abantu abakhuluphele ngokweqile kufanele anciphise noma alawule ukusetshenziswa kwabo kukamango ukugwema ubungozi bezinkinga zempilo [27] .
• Abantu abane Ukwelashwa kwamantongomane kufanele bagweme umango njengoba bengabomndeni owodwa njengama-pistachio noma ama-cashews [28] .
• Abanye abantu abane ukungezwani komzimba ne-latex ngiphinde ngaphendulwa ngemango [29] .

Ngakho-ke, ingabe kulungile ukudla umango nsuku zonke?

Imango ingesinye sezithelo ezimnandi kakhulu nefayibha ephansi kunezinye izithelo, ngakho-ke, kunempilo ukudlula izisetshenziswa ezimbili ngosuku. An umuntu omdala angadla 1 ½ 2 izinkomishi zezithelo ngosuku [30] .

Ungadliwa Umango Onempilo

1. Ilayisi leMango

Izithako

• 1 inkomishi yelayisi eliphekiwe
• ½ inkomishi yemango (evuthiwe noma engavuthiwe, egayiwe)
• ½ sp lwesinaphi
• ½ tsp ye-urad dal
• ½ tsp ka channa dal
• 1 tsp wamantongomane
• 2 upelepele oluhlaza
• 1 amaqabunga e-curry
• ¼ tsp we-sprig turmeric powder
• 3 tsp kawoyela we-sesame
• Usawoti ukunambitha

Izikhombisi-ndlela

• Thela uwoyela bese ufaka isinaphi epanini.
• Njengoba uqhekeko lwesinaphi lufaka i-urad dal, i-channa dal nopelepele oluhlaza.
• Faka amaqabunga e-curry, i-asafoetida turmeric powder.
• Faka lokhu kuhlangana nemango eligayiwe elayisi eliphekiwe.
• Hlanganisa kahle bese ukhonza.

2. Isaladi yeZango Mango

Izithako

• 3imango (ezivuthiwe, ezihlutshiwe nezisikiwe kancane)
• 1 red pepper pepper (thinly lisikiwe)
• Onion anyanisi obomvu (osikiwe omncane)
• ¼ inkomishi entsha ye-basil (isikiwe kancane)
• ¼ inkomishi entsha (eqoshiwe)

Okokugqoka

• Zest kusuka ku-1 lime
• ¼ inkomishi kalamula
• 2 tsp ushukela omhlophe
• 1/8 tsp obomvu pepper
• Salt tsp usawoti
• 1 tbsp uwoyela wemifino
• Upelepele

Izikhombisi-ndlela

• Hlanganisa zonke izithako ze-esitsheni esikhulu.
• Phonsa kahle bese uyifaka esiqandisini imizuzu emihlanu.
• Hlanganisa izithako zokugqoka isaladi kahle.
• Yengeze esaladini bese uphinde uphonsa.

Encwadini Yokugcina…

Ingxenye yokudla okunomsoco kumango ibenza babe inkosi yezithelo, ngokungangabazeki. Izinzuzo zokudla okunempilo kwezithelo zasezindaweni ezishisayo zifaka umfutho wegazi ophansi namazinga kashukela egazini, inhliziyo ethuthukisiwe, ukukhushulwa komzimba, ukwehla kwezimpawu zokuguga, impilo engcono yokugaya ukudla nokunye.

Manje, hamba ukhethe omango abasha futhi ujabulele ukunambitheka okumnandi ngenkathi uvikela impilo yakho ngendlela elula.

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