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Kule sizini sasehlobo, izithelo ezithandwa kakhulu zizotholakala ngobuningi. Yebo! Sikhuluma ngenkosi yezithelo - amaMango. Lezi zithelo ezimnandi nezinamanzi zanele ukuqeda ukoma kwakho phakathi nezinyanga ezishisayo.
Kepha, kuthiwani uma sikutshela ukuthi omango laba balusizo empilweni yakho ngenye indlela futhi? Imango yikho konke okudingayo uma uhlela ukunciphisa isisindo. Kulesi sihloko, sizobe sixoxa ngohlelo lokudla umango lokwehlisa isisindo.
Uhlelo lokudla lomango lubandakanya izingxenye ezivulekile zezithelo nokudla okwenziwe kusetshenziswa umango. AmaMango aqukethe inani elanele lamavithamini namaminerali, kufaka phakathi i-folate, uvithamini A, uvithamini B6, novithamini C, okwenza kube ukukhetha izithelo ezinomsoco.
Imango liphezulu kumaminerali amaningana futhi lilungele ukwehlisa i-cholesterol ngenxa yomthombo wabo ocebile we-beta-carotene ne-fiber (pectin). Ucwaningo lukhombisile ukuthi omango bangehlisa umfutho wegazi futhi bangalwa nokuvikela umdlavuza.
Imango libuye libe novithamini K osiza ekutholeni i-calcium futhi athuthukise impilo enhle yamathambo.
Ukudla Kwemango Kukusiza Kanjani Ukwehlisa Isisindo?
Izithelo ezifana nomango ziphansi ngamandla, noma ama-calories ngegremu ngayinye, futhi lokhu kuvame ukwenza kube lula ukwehlisa isisindo. Kungenxa yokuthi ungazigcwalisa ngama-calories ambalwa kunokudla izithelo ezinamandla amakhulu. Imango liqukethe ikhalori elingu-0.6 ngegramu ngayinye, libenze libe namandla amancane kakhulu.
Futhi, umango uqukethe i-fiber engasiza futhi ekwehliseni isisindo, ngoba i-fiber igcina isisu sakho sigcwele isikhathi eside futhi ngalokho sinciphisa izifiso. Isithelo sinciphisa ukumuncwa kwama-macronutrients, njenge-carbohydrate namafutha, okwenza kube lula ukwehlisa isisindo.
Inkomishi eyodwa ekhonza umango iqukethe u-2.6 gm wefayibha okungamaphesenti ayi-10 wenani elinconywayo lansuku zonke le-fiber.
Uhlelo lokudla lomango kuphela lugcinwa ngokohlelo lwakho lokudla, ngaphandle kokuthi ama-calories azovela kumango. Uma udliwe ngobuningi obulungile, umango ungaba izithelo eziphumelelayo zokwehlisa isisindo. Ngoba imango liphezulu kokuqukethwe kwe-fructose, kufanele lidliwe ngobuningi obulinganiselwe.
Unganciphisa Kanjani Isisindo Ngamango?
Imango liqukethe amakhemikhali e-phytochemicals avimbela amangqamuzana amanoni ukuthi ande futhi le nqubo ikuvimbela ekutholeni isisindo. Futhi ziqukethe i-malic acid ne-tartaric acid lezi zinto ezimbili zigcina umzimba une-alkaline. Lokhu kukwenza ube mancane amathuba okuthola isisindo ngenxa yokumelana ne-insulin kanye nokuvimbela isifo samathambo. Imango lisiza nasekukhipheni ubuthi emzimbeni wakho ngokususa ubuthi obuningi emzimbeni. Okuqukethwe yi-fiber emango kusiza ekuqedeni izinto ezindongeni zamathumbu omzimba.
Futhi, lezi zithelo zicebile nge-lycopene, eyi-antioxidant yemvelo esiza ekwehliseni isisindo. Imango lingakusiza ukuthi ususe amafutha esiswini sakho futhi uthuthukise imizwa yakho ngoba anama-probiotic emvelo azogcina isisu sakho siphilile.
Inyama enemicu yesithelo iyisivimbelo semvelo se-carbohydrate esisiza ekugcineni amazinga kashukela egazini azinzile.
Kufanele Uwadle Nini Umango Ukuze Wehlise Isisindo?
Izazi zokudla okunomsoco zeluleka ukuthi ukudla umango kuphela kungaba umqondo omubi. Ukutholwa kukamango kufanele kube ukunikezwa okungu-2-3 hhayi ngaphezulu. Akufanele zidliwe ngezithelo zobisi nezithelo ezisawolintshi.
Ochwepheshe bezempilo bancoma ukuthi isikhathi esingcono kakhulu sokudla umango kungaba engxenyeni yokuqala yosuku, okungcono kube phakathi kwamabili lapho iBMR (iBasal Metabolic Rate) iphakeme. Umango akufanele udliwe ngokunye ukudla.
Ububi bokuba nokudla kukamango kuphela ukuthi kungaholela ekushodeni okuningana kwamavithamini ancibilika ngamafutha futhi konke ukusabela komzimba kungahamba kabi.
Ezinye Izinzuzo Zezempilo Zokudla Umango
Imango linezinto ezibulala amagciwane ezisiza ukuvikela izifo nokusiza umzimba ukuthi usebenze kahle. Imango elivuthiwe eliphakathi nendawo liqukethe cishe ama-calories ayi-165, ngakho-ke ungadla umango isigamu sehora ngaphambi kokuzivocavoca kwakho, ukuze usebenzise amandla owathola esithelweni ngendlela engcono kakhulu.
Inkomishi kamango iqukethe amaphesenti angama-75 kavithamini C agcina ukuvuvukala, ukukhuluphala, nezifo ezinjenge-rheumatoid arthritis nesifo sikashukela. Cishe amaphesenti angama-25 kavithamini A nama-carotenoid ahlukene angama-25 atholakala kumango akusiza ukuthi ululame ngokushesha ekuzivocavoca umzimba.
I-Vitamin B6 namanye amavithamini B asiza ukugcina ukusebenza okubushelelezi kwezindlala ze-thyroid nezindlala ze-pituitary. AmaMango nawo anothe nge-magnesium esiza ukukhulula izicubu zakho nohlelo lwakho lwemizwa.
Kuleli hlobo zama leresiphi yemango lassi enempilo!
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabantu obathandayo.
Usuku Lomhlaba Ongekho Ugwayi: 8 Ukudla Okuvimbela Ukusetshenziswa Kogwayi
