Kodi Anthu Odwala Matenda A shuga Angadye Mango?

Zamkati

• Mango ndiwopatsa thanzi kwambiri
• Zimakhudza kwambiri shuga wamagazi
• Mndandanda wa mango wa Glycemic
• Momwe mungapangire kuti mango akhale ochezeka kwambiri ashuga
• Gawo lowongolera
• Onjezerani gwero la mapuloteni
• Mfundo yofunika
• Momwe Mungadulire: Mango

Kawirikawiri amatchedwa "mfumu ya zipatso," mango (Mangifera indica) ndi chimodzi mwazipatso zotchuka kwambiri padziko lapansi. Amayamikiridwa chifukwa cha mnofu wake wachikaso wowala komanso wapadera, kukoma kokoma ().

Zipatso zamwala izi, kapena drupe, zimalimidwa makamaka m'malo otentha a Asia, Africa, ndi Central America, koma tsopano zakula padziko lonse lapansi (,).

Popeza mango ali ndi shuga wachilengedwe, anthu ambiri amadzifunsa ngati ali oyenera anthu odwala matenda ashuga.

Nkhaniyi ikufotokoza ngati anthu omwe ali ndi matenda ashuga amatha kuphatikiza mango pazakudya zawo.

Mango ndiwopatsa thanzi kwambiri

Mango amadzazidwa ndi mavitamini ndi michere yambiri, ndikupangitsa kuti akhale wathanzi kuwonjezera pa zakudya zilizonse - kuphatikiza zomwe zimalimbikitsa kusintha kwa magazi ().

Chikho chimodzi (165 magalamu) a mango wodulidwa chimapereka zakudya zotsatirazi ():

• Ma calories: 99
• Mapuloteni: 1.4 magalamu
• Mafuta: 0.6 magalamu
• Ma carbs: 25 magalamu
• Zosakaniza: 22.5 magalamu
• CHIKWANGWANI: 2.6 magalamu
• Vitamini C: 67% ya Daily Value (DV)
• Mkuwa: 20% ya DV
• Zolemba: 18% ya DV
• Vitamini A: 10% ya DV
• Vitamini E: 10% ya DV
• Potaziyamu: 6% ya DV

Chipatso ichi chimakhalanso ndi mchere wambiri wocheperako, kuphatikiza magnesium, calcium, phosphorous, iron, ndi zinc ().

Mango amadzaza ndi mavitamini, michere, ndi fiber - michere yayikulu yomwe imatha kukulitsa thanzi la chakudya chilichonse.

Zimakhudza kwambiri shuga wamagazi

Oposa 90% ma calories mu mango amachokera ku shuga, ndichifukwa chake atha kukulitsa shuga m'magazi mwa anthu omwe ali ndi matenda ashuga.

Komabe, chipatso ichi chimakhalanso ndi ma fiber komanso ma antioxidants osiyanasiyana, onse omwe amathandizira kuchepetsa kuchuluka kwa shuga wamagazi ().

Ngakhale CHIKWANGWANI chimachedwetsa momwe thupi lanu limayamwitsira shuga m'magazi anu, antioxidant yake imathandizira kuchepetsa kuyankha kulikonse komwe kumakhudzana ndi kuchuluka kwa shuga m'magazi (,).

Izi zimapangitsa kuti thupi lanu likhale losavuta kuyendetsa kuchuluka kwa ma carbs ndikukhazikika m'magazi a shuga.

Mndandanda wa mango wa Glycemic

Mndandanda wa glycemic (GI) ndi chida chomwe chimagwiritsidwa ntchito kusanja zakudya malinga ndi momwe zimakhudzira shuga wamagazi. Pa sikelo yake 0-100, 0 siyimilira kanthu ndipo 100 imayimira zomwe akuyembekeza zakumwa shuga wokhazikika (7).

Chakudya chilichonse chomwe chimakwanitsa zaka 55 chimawerengedwa kuti ndi chotsika pamlingo uwu ndipo chitha kukhala chisankho chabwino kwa anthu omwe ali ndi matenda ashuga.

GI wa mango ndi 51, yemwe amawaika ngati chakudya chochepa cha GI (7).

Komabe, muyenera kukumbukira kuti mayankho athupi la anthu pazakudya amasiyanasiyana. Chifukwa chake, ngakhale mango atha kuonedwa kuti ndi chakudya chabwino cha carb, ndikofunikira kuwunika momwe mumayankhira panokha kuti mudziwe kuchuluka komwe muyenera kuphatikiza pazakudya zanu (,).

Mango ali ndi shuga wachilengedwe, yemwe angapangitse kuchuluka kwa shuga m'magazi. Komabe, kupezeka kwake kwa ma fiber komanso ma antioxidants kungathandize kuchepetsa kuchuluka kwa shuga m'magazi.

Momwe mungapangire kuti mango akhale ochezeka kwambiri ashuga

Ngati muli ndi matenda ashuga ndipo mukufuna kuphatikizira mango pazakudya zanu, mutha kugwiritsa ntchito njira zingapo zochepetsera mwayi womwe ungakulitse kuchuluka kwa shuga m'magazi.

Gawo lowongolera

Njira yabwino yochepetsera zipatso za shuga m'magazi ndikupewa kudya kwambiri nthawi imodzi ().

Ma carbs kuchokera pachakudya chilichonse, kuphatikiza mango, atha kukulitsa kuchuluka kwa shuga wamagazi - koma sizitanthauza kuti muyenera kuzichotsa pazakudya zanu.

Kutulutsa kamodzi kwa carbs pachakudya chilichonse kumaganiziridwa mozungulira magalamu 15. Monga chikho cha 1/2 (82.5 magalamu) a mango wodulidwa chimapereka pafupifupi magalamu 12.5 a carbs, gawoli limangokhala pansi pa carbs imodzi (,).

Ngati muli ndi matenda ashuga, yambani ndi 1/2 chikho (82.5 magalamu) kuti muwone momwe shuga lanu lamagazi limayankhira. Kuchokera pamenepo, mutha kusintha magawo ndi kuchuluka kwamagawo anu mpaka mutapeza ndalama zomwe zikukuyenderani bwino.

Onjezerani gwero la mapuloteni

Mofanana ndi fiber, mapuloteni amatha kuthandiza kuchepetsa ma spikes a shuga m'magazi mukamadya limodzi ndi zakudya zazambiri zama carb ngati mango ().

Mango mwachilengedwe amakhala ndi fiber koma sikuti imakhala ndi mapuloteni ambiri.

Chifukwa chake, kuwonjezera kwa protein kumatha kubweretsa kuchepa kwa shuga wamagazi kuposa momwe mungadyere chipatso chokha ().

Kuti mukhale ndi chakudya chamagulu kapena chotupitsa, yesani kuphatikiza mango wanu ndi dzira lowiritsa, tchizi, kapena mtedza wambiri.

Mutha kuchepetsa kukhudzika kwa mango shuga wanu wamagazi poyang'anira momwe mumadyera ndikuphatikizira chipatso ichi ndi gwero la mapuloteni.

Mfundo yofunika

Ma calories ambiri mango amachokera ku shuga, ndikupatsa chipatso ichi kuthekera kokulitsa shuga m'magazi - makamaka nkhawa kwa anthu omwe ali ndi matenda ashuga.

Izi zati, mango itha kukhalabe chakudya choyenera kwa anthu omwe akuyesera kukonza kuwongolera shuga.

Ndi chifukwa chakuti ili ndi GI yotsika ndipo imakhala ndi ma fiber komanso ma antioxidants omwe angathandize kuchepetsa zonunkhira zamagazi.

Kuyeserera pang'ono, kuwunika kukula kwa magawo, ndi kuphatikiza zipatso zam'malo otentha ndi zakudya zokhala ndi mapuloteni ndi njira zosavuta zokuthandizani kuyankha shuga wanu wamagazi ngati mukufuna kuphatikiza mango pazakudya zanu.

Momwe Mungadulire: Mango