Mango: maubwino okwana 11, chidziwitso cha zakudya ndi maphikidwe athanzi

Zamkati

• 1. Zimathandizira magwiridwe antchito am'mimba
• 2. Menyani gastritis
• 3. Zimathandiza kuchepetsa magazi m'magazi
• 4. Ali ndi anti anti yotupa
• 5. Ali ndi antioxidant kanthu
• 6. Limbani ndi khansa
• 7. Amateteza ku matenda amtima
• 8. Imalimbitsa chitetezo chamthupi
• 9. Menyani zilonda zozizira
• 10. Zimasintha thanzi la maso
• 11. Zimasintha khungu
• Tebulo lazidziwitso zaumoyo
• Momwe mungagwiritsire ntchito
• Maphikidwe abwino a mango
• 1. Mango mousse
• 2. Vitamini wa mango
• 3. Mango saladi ndi arugula

Mango ndi chipatso chomwe chili ndi michere yambiri monga mavitamini A ndi C, magnesium, potaziyamu, polyphenols ngati mangiferin, canferol ndi benzoic acid, ulusi. Kuphatikiza apo, mango amathandizira kulimbana ndi kutupa, kulimbikitsa chitetezo chamthupi ndikuchepetsa chiopsezo cha matenda amtima, mwachitsanzo.

Mbali inayi, mango ali ndi fructose wambiri, womwe ndi mtundu wa shuga womwe umapezeka mumtengowo ndipo ukamakhwima kwambiri, shuga mumango umakulirakulira, chifukwa chake si chipatso cholimbikitsidwa kwa iwo omwe amafunikira kuonda, makamaka ngati amadya pafupipafupi, chifukwa ndi chipatso chomwe chimakhala ndi ma calories ambiri.

Mango ndiwosunthika kwambiri ndipo ngakhale tsamba limatha kudyedwa, kuwonjezera apo limatha kudyedwa ngati msuzi, jellies, mavitamini, saladi wobiriwira, msuzi kapena pamodzi ndi zakudya zina.

Ubwino waukulu wa mango ndi awa:

1. Zimathandizira magwiridwe antchito am'mimba

Mango ndi chipatso chabwino kwambiri chothandizira kudzimbidwa chifukwa chimakhala ndi ulusi wambiri wosungunuka womwe umagwira ndikutenga madzi kuchokera kumagawo opangira mafuta opangira gel omwe amathandiza kuyendetsa matumbo. Kuphatikiza apo, mangiferin omwe amapezeka mango amachita ngati mankhwala otsegulitsa m'mimba, amachulukitsa matumbo ndikuthandizira kuthetsa ndowe.

Mangiferin amatetezeranso chiwindi, amachulukitsa machitidwe amchere amchere omwe ndi ofunikira pakudya kwamafuta ndikuthandizira pochiza mphutsi ndi matenda am'mimba.

Kuphatikiza apo, mango mumakhala ma amylases omwe ndi ma enzyme omwe amanyozetsa chakudya, kuwongolera kuyamwa kwake, chifukwa chake, amawongolera ndikuwongolera chimbudzi.

2. Menyani gastritis

Mango ali ndi mangiferin ndi benzophenone, omwe amateteza m'mimba pokhala ndi antioxidant, amachepetsa kuwonongeka kwa maselo am'mimba, kuwonjezera pakuchepetsa kupanga asidi wam'mimba, pachifukwa ichi, atha kuthandizira gastritis kapena chapamimba chilonda.

3. Zimathandiza kuchepetsa magazi m'magazi

Kafukufuku wina akuwonetsa kuti polyphenols monga gallic acid, chlorogenic acid ndi ferulic acid zimatha kuyambitsa kupangika kwa insulin ndikuchepetsa shuga wamagazi ndi ma hemoglobin a glycated, omwe ndi chizindikiritso cha matenda ashuga, ndipo amatha kukhala othandizira othandizira matenda a shuga.

Komabe, mango ayenera kudyedwa pang'ono ndi pang'ono kapena atha kugwiritsidwa ntchito limodzi ndi zakudya zina zonenepa. Kuphatikiza apo, njira yabwino yopezeramo mwayi wa mango wothandizira kuchepetsa shuga wamagazi ndikudya chipatso chobiriwirachi, chifukwa mango wakupsa amatha kukhala ndi zotsutsana ndikuwonjezera shuga wamagazi.

4. Ali ndi anti anti yotupa

Mangiferin, gallic acid ndi benzophenone omwe amapezeka mango ali ndi zinthu zotsutsana ndi zotupa ndipo ndi othandiza kwambiri pochiza kutupa kwa m'matumbo monga ulcerative colitis kapena matenda a Crohn, mwachitsanzo, chifukwa amachepetsa kutulutsa zinthu zotupa monga prostaglandins ndi cytokines.

Kuphatikiza apo, anti-yotupa ya mango m'matumbo, imathandizira kupewa kuwonongeka kwa khungu komwe kumatha kuyambitsa khansa m'matumbo ndi m'matumbo.

5. Ali ndi antioxidant kanthu

Vitamini C ndi mankhwala a polyphenolic monga mangiferin, quercetin, canferol, gallic acid ndi caffeic acid ali ndi antioxidant action, akumenyetsa kuponderezana kwaulere ndikuchepetsa kuwonongeka kwama cell. Chifukwa chake, mango amathandiza kupewa ndi kuthana ndi matenda omwe amabwera chifukwa chazovuta zakuthupi zomwe zimayambitsidwa ndimatenda aulere monga atherosclerosis, matenda amtima, sitiroko, matenda ashuga kapena khansa.

6. Limbani ndi khansa

Kafukufuku wina wogwiritsa ntchito ma cell a leukemia ndi khansa ya m'mawere, prostate ndi m'matumbo akuwonetsa kuti polyphenols, makamaka mangiferin omwe amapezeka mango, ali ndi zochita zotsutsana, zomwe zimachepetsa kuchuluka kwa ma khansa. Kuphatikiza apo, ma polyphenols ali ndi zochita za anti-oxidant, zomwe zimalimbana ndi zopitilira muyeso zomwe zimawononga khungu. Komabe, kafukufuku mwa anthu omwe amatsimikizira kuti izi ndi zofunika.

Pezani zakudya zina zomwe zimathandiza kupewa khansa.

7. Amateteza ku matenda amtima

Ma ulusi osungunuka omwe amapezeka mango amathandiza kuchepetsa cholesterol yoyipa ndi triglycerides, yomwe imayambitsa kupanga zikopa zamafuta m'mitsempha, chifukwa imachepetsa kuyamwa kwa mafuta pachakudya. Chifukwa chake, mango amakulitsa magwiridwe antchito amitsempha ndikuthandizira kupewa infarction, kulephera kwa mtima ndi sitiroko.

Kuphatikiza apo, mangiferin ndi vitamini C ali ndi anti-inflammatory and antioxidant action omwe amathandiza kuchepetsa kuwonongeka kwa maselo, kusunga mitsempha yamagazi yathanzi, ndipo polyphenols, magnesium ndi potaziyamu zimathandiza kupumula mitsempha yamagazi ndikuwongolera kuthamanga kwa magazi.

8. Imalimbitsa chitetezo chamthupi

Mango ali ndi michere yambiri monga mavitamini A, B, C, E ndi K ndi folate yomwe imalimbikitsa kupanga maselo oyera, omwe ndi maselo ofunikira oteteza ndikulimbana ndi matenda ndipo, chifukwa chake, mango amathandizira kulimbitsa chitetezo chamthupi.

Kuphatikiza apo, mangiferin amalimbikitsa maselo oteteza thupi kuti athane ndi matenda.

9. Menyani zilonda zozizira

Kafukufuku wina akuwonetsa kuti mangiferin omwe amapezeka mumango amatenga kachilombo koyambitsa matendawa poletsa kachilomboka ndikupewa kuti asachulukane, ndipo atha kukhala wothandizirana naye pakuthandizira zilonda zozizira. Kuphatikiza apo, mangiferin amathanso kulepheretsa kuchulukitsa kwa kachilombo ka herpes. Komabe, kafukufuku mwa anthu omwe amatsimikizira kuti izi ndi zofunika.

Onani kanema pansipa kuti mupeze maupangiri ena othana ndi zilonda zozizira.

10. Zimasintha thanzi la maso

Mango amathandizira kukhala ndi thanzi lamaso pokhala ndi ma antioxidants monga lutein ndi zeaxanthin omwe amateteza kuwala kwa dzuwa kumalepheretsa kuwonongeka kwamaso chifukwa cha kuwala kwa dzuwa.

Kuphatikiza apo, vitamini A wochokera ku mango amathandiza kupewa mavuto amaso monga maso owuma kapena khungu lakhungu.

11. Zimasintha khungu

Mango ali ndi vitamini C ndi A omwe ndi ma antioxidants omwe amathandiza kulimbana ndi zopitilira muyeso zomwe zimayambitsa kukalamba pakhungu. Vitamini C imathandizanso kukulitsa kapangidwe ka collagen komwe ndikofunikira kuthana ndi kupindika ndi makwinya pakhungu, kukonza khungu ndi mawonekedwe ake.

Kuphatikiza apo, vitamini A amateteza khungu ku ngozi zomwe zimadza chifukwa cha kunyezimira kwa dzuwa.

Tebulo lazidziwitso zaumoyo

Gome lotsatirali likuwonetsa kapangidwe kabwino ka magalamu 100 a mango.

Ndikofunikira kudziwa kuti kuti mupeze zabwino zonse zomwe zatchulidwa pamwambapa, mango iyenera kukhala gawo la chakudya choyenera komanso chopatsa thanzi.

Momwe mungagwiritsire ntchito

Mango ndi zipatso zosunthika kwambiri ndipo amatha kudyedwa wobiriwira, kucha komanso ngakhale peel.

Njira yosavuta yodyera chipatso ichi ndi kudya mango mwa mawonekedwe ake kapena kukonzekera timadziti, jamu, mavitamini, kuwonjezera mango m'masaladi obiriwira, konzani msuzi kapena kusakaniza ndi zakudya zina.

Kutumikiridwa tsiku lililonse ndi chikho cha 1/2 cha mango wonyezimira kapena gawo limodzi la 1/2 la mango wawung'ono.

Maphikidwe abwino a mango

Maphikidwe ena a mango ndi achangu, osavuta kukonzekera komanso opatsa thanzi:

1. Mango mousse

Zosakaniza

• Mango 4 akulu komanso okhwima kwambiri;
• 200 ml ya yogurt wopanda yogati;
• Pepala limodzi la gelatin losasungunuka losungunuka m'madzi.

Kukonzekera akafuna

Ikani zosakaniza mu blender mpaka yunifolomu. Ikani mu chidebe chagalasi ndi firiji kwa maola awiri. Kutumikira chilled.

2. Vitamini wa mango

Zosakaniza

• Mango awiri okhwima;
• 1 chikho cha mkaka;
• Madzi oundana;
• Uchi kulawa kuti utsekemera.

Kukonzekera akafuna

Ikani zonse zosakaniza mu blender, ikani galasi ndikumwa mukangokonzekera.

3. Mango saladi ndi arugula

Zosakaniza

• 1 mango kucha;
• Gulu limodzi la arugula;
• Tchizi wa ricotta wothira;
• Mchere, tsabola wakuda ndi maolivi kuti mulawe.

Kukonzekera akafuna

Sambani mango, chotsani peel ndikudula zamkati mwa mango mu cubes. Sambani arugula. Mu chidebe, ikani arugula, mango ndi ricotta. Nyengo ndi mchere, tsabola ndi maolivi kuti mulawe.