Ubwino Wa Mango Pa Thanzi Upangitse Kukhala Chimodzi mwa Zipatso Zabwino Kwambiri Zomwe Mungagule

Zamkati

• Mango Aang'ono 101
• Mfundo Za Zakudya Za Mango
• Ubwino wa Mango
• Amalimbikitsa Kukula Kwathanzi
• Amachepetsa Kuopsa kwa Khansa
• Amayang'anira Magazi A shuga
• Imathandizira Iron Absorption
• Amalimbikitsa Khungu Labwino ndi Tsitsi
• Momwe Mungadulire ndi Kudya Mango
• Onaninso za

Ngati simukudya mango pafupipafupi, ndidzakhala woyamba kunena kuti: Mukusowa kwathunthu. Zipatso zonenepa, zowulungika ndizolemera komanso zopatsa thanzi kotero kuti nthawi zambiri amatchedwa "mfumu yazipatso," pofufuza komanso zikhalidwe padziko lonse lapansi. Ndipo pachifukwa chabwino, nawonso - mango ali ndi mavitamini ndi michere, komanso fiber yolowa. Nazi zabwino za mango, komanso njira zogwiritsa ntchito mango pachakudya ndi zakumwa zanu.

Mango Aang'ono 101

Mango amadziwika ndi kukoma kwawo kokoma komanso mtundu wachikaso wonyezimira, ndi zipatso zonona zokoma kum'mwera kwa Asia zomwe zimakhala bwino m'malo otentha, otentha komanso otentha (taganizirani: India, Thailand, China, Florida), malinga ndi nkhani yomwe idasindikizidwa mu Genome Biology. Pomwe alipo mazana Mitundu yodziwika bwino, imodzi mwa cultivars yodziwika bwino ndi mango a Kent omwe amamera ku Florida -chipatso chachikulu chowulungika chomwe, chikapsa, chimakhala ndi peel yofiira-yobiriwira-yellow yomwe, yup, imafanana ndi mango emoji IRL.

Mangos kwenikweni ndi zipatso zamwala (inde, monga mapichesi), ndipo - zosangalatsa, khalani tcheru! - amachokera m'banja lomwelo monga ma cashews, pistachios, ndi poison ivy. Ndiye ngati muli ndi vuto ndi mtedza, mungafunenso kupewa mango. Zomwezi zimachitikanso ngati muli ndi vuto la latex, avocado, mapichesi, kapena nkhuyu popeza zonse zili ndi mapuloteni ofanana ndi a mango, malinga ndi nkhani yofalitsidwa mu Asia Pacific Zovuta. Osati inu? Kenako pitirizani kuwerenga kwa ~ mango mania ~.

Mfundo Za Zakudya Za Mango

Mavuto a mango ndiabwino kwambiri. Ndili ndi mavitamini C ndi A ochuluka kwambiri, onse ali ndi antioxidative properties ndipo ndi ofunikira kuti chitetezo cha mthupi chitetezeke, malinga ndi Megan Byrd, RD. Wolemba Zakudya ku Oregon. Vitamini C imathandizanso pakupanga ma collagen, omwe amathandiza kuchiritsa mabala, kulimbitsa mafupa, komanso khungu lolimba, pomwe vitamini A imathandizira pakuwonetsetsa ndikusunga ziwalo zanu kugwira ntchito moyenera, akufotokoza. (Onaninso: Kodi Mukuyenera Kuwonjezera Collagen Pazakudya Zanu?)

Mango alinso ndi kuchuluka kwa magnesium yolimbikitsa komanso kupatsa mphamvu mavitamini a B, kuphatikiza ma micrograms 89 a B9, kapena folate, pa mango, malinga ndi U.S. Department of Agriculture (USDA). Izi ndi pafupifupi 22 peresenti ya zakudya zomwe zimalangizidwa tsiku ndi tsiku za folate, zomwe sizingokhala vitamini wofunikira panthawi yobereka komanso yofunikira popanga DNA ndi majini, malinga ndi National Institutes of Health (NIH).

Kuphatikiza apo, kafukufuku akuwonetsa kuti mango ndi gwero lamphamvu la ma polyphenols - ma micronutrients omwe ali ndi ma antioxidants olimbana ndi matenda - kuphatikiza carotenoids, makatekini, ndi anthocyanins. (Carotenoids, mwa njira, amakhalanso ndi mitundu ya nkhumba yomwe imapatsa nyama ya mango mawonekedwe ake achikasu.)

Apa, kuwonongeka kwa mango umodzi (~ 207 magalamu), malinga ndi USDA:

• Makilogalamu 124
• 2 g mapuloteni
• 1 g mafuta
• Magalamu 31 zimam'patsa mphamvu
• 3 gramu fiber
• 28 magalamu shuga

Ubwino wa Mango

Ngati ndinu watsopano ku mango, muli ndi chidwi chenicheni. Chipatso chokoma chimapereka zabwino zambiri zaumoyo chifukwa chazakudya zake zabwino zambiri. Imakomanso ngati ~treat ~, koma tikambirana njira zodyera pang'ono. Choyamba, tiyeni tiwone ubwino wa mango pa thanzi ndi zomwe zingakuchitireni.

Amalimbikitsa Kukula Kwathanzi

Mango ali ndi ulusi wosungunuka komanso wosasungunuka, womwe ndi wofunikira pakugaya bwino. "Fiber yosungunuka [imasungunuka] m'madzi momwe imadutsa m'thupi lanu," akufotokoza a Shannon Leininger, M.E.d., R.D., wolemba zamankhwala wovomerezeka komanso mwini wa LiveWell Nutrition. Izi zimapanga chinthu chonga gel chomwe chimachedwetsa kugaya chakudya, akuwonjezera, kulola thupi lanu kuyamwa bwino michere yomwe imadutsa. (Onani: Chifukwa Chake CHIKWANGWANI Chitha Kukhala Chofunikira Kwambiri Pazakudya Zanu)

Nanga za fiber zosasungunuka? Ndizomwe zili m'mango zomwe zimamatira m'mano, akutero Leininger. M'malo mosungunuka m'madzi monga mnzake wosungunuka, fiber yosungunuka imasunga madzi, zomwe zimapangitsa kuti chimbudzi chikhale chofewa, chochulukira, komanso chosavuta kudutsa, malinga ndi US National Library of Medicine (NLM). "Mwanjira imeneyi, zimathandizira kuthandizira kutuluka kwamatumbo komanso [kulepheretsa] kudzimbidwa," akutero a Leininger. Chitsanzo: Kafukufuku wa milungu inayi adapeza kuti kudya mango kumatha kusintha zizindikiro za kudzimbidwa kosatha kwa anthu omwe ali ndi thanzi labwino. Kwenikweni, ngati kuchuluka kwa matumbo anu kumachoka kosafunikira, mango atha kukhala BFF yanu yatsopano. (Onaninso: Zakudya Zakudya Zakudya Zamapuloteni Zapamwamba Zomwe Zimakhala Zosavuta Kuzidya)

Amachepetsa Kuopsa kwa Khansa

"Mango amadzazidwa ndi ma antioxidants omwe amateteza thupi lanu ku zopitilira muyeso zaulere," akutero Byrd. Kutsitsimula mwachangu: Ma radicals aulere ndi mamolekyu osakhazikika ochokera ku zoipitsa zachilengedwe zomwe "zimazungulira m'thupi lanu, kudziphatikiza ndi ma cell ndikuwononga," akufotokoza. Izi zimatha kuyambitsa kukalamba msanga komanso khansa, momwe kuwonongeka kumafalikira zina maselo athanzi. Komabe, ma antioxidants monga mavitamini C ndi E mu mango "amalumikizana ndi zopitilira muyeso zaulere, kuzisokoneza komanso kupewa kuwonongeka koyambirira," akutero Byrd.

Ndipo, ICYMI pamwambapa, mango amakhalanso ndi ma polyphenols (mankhwala omwe amagwiritsidwa ntchito ngati ma antioxidants), kuphatikiza mangiferin, "super antioxidant" (inde, amatchedwa choncho). Wotamandidwa chifukwa champhamvu zake zowononga khansa, mangiferin awonetsedwa kuti awononga maselo a khansa yamchiberekero mu kafukufuku wa labu wa 2017 ndi maselo a khansa yamapapo mu kafukufuku wa labu wa 2016. M'mayesero onsewa, ofufuza adaganiza kuti mangiferin adayambitsa khansa kufa poletsa njira zomwe ma cell amafunikira kuti apulumuke.

Amayang'anira Magazi A shuga

Inde, mwawerenga izi molondola: Mango amatha kuwongolera shuga m'magazi. Koma sizili choncho wapamwamba wodzaza ndi shuga? Inde - pafupifupi magalamu 13 pa mango. Komabe, kafukufuku wa 2019 adapeza kuti mangiferin m'mango amapondereza alpha-glucosidase ndi alpha-amylase, ma enzyme awiri omwe amachititsa kuti shuga azikhala m'magazi, zomwe zimapangitsa kuti mukhale ndi hypoglycemic. Kutanthauzira: Mango atha kutsitsa shuga m'magazi, kulola kuti azitha kuwongolera magawo, motero, amachepetsa chiopsezo cha matenda monga matenda ashuga. (Zogwirizana: Zizindikiro 10 za Matenda A shuga Omwe Akazi Ayenera Kudziwa Zokhudza)

Kuphatikiza apo, kafukufuku wocheperako wa 2014 wofalitsidwa mu Chakudya chopatsa thanzi komanso Kuzindikira Kwamagetsi adapeza kuti mango amatha kusintha magazi m'magazi mwa anthu omwe ali ndi kunenepa kwambiri, komwe kumatha kukhala chifukwa cha fiber yomwe imapezeka mango. CHIKWANGWANI chimagwira ntchito pochedwetsa kuyamwa kwa shuga, atero Leininger, yomwe imalepheretsa kuchuluka kwa magazi m'magazi.

Imathandizira Iron Absorption

Chifukwa cha kuchuluka kwake kwa vitamini C, mango “ndi chakudya chopatsa thanzi kwa anthu amene alibe iron,” akutero Byrd. Ndichifukwa chakuti vitamini C imathandiza kuti thupi litenge chitsulo, makamaka, chitsulo chosaneneka, chomwe chimapezeka muzakudya monga nandolo, nyemba, ndi mbewu zolimba, malinga ndi NIH.

“Kuyamwa kwachitsulo n’kofunika kwambiri kuti maselo ofiira a m’magazi apangidwe komanso kuti athe kunyamula mpweya,” akufotokoza motero Byrd. Ndipo "ngakhale anthu ambiri sayenera kuda nkhawa ndi kuchuluka kwazitsulo zawo, iwo omwe ali ndi vuto lachitsulo angapindule ndi kudya zakudya [za vitamini C] monga mango nthawi imodzi ndi zakudya zamtundu wachitsulo."

Amalimbikitsa Khungu Labwino ndi Tsitsi

Ngati mukufuna kulimbikitsa masewera osamalira khungu, fikirani zipatso zotenthazi. Vitamini C wopezeka mu mango “amathandizira kupanga kolajeni kwa tsitsi, khungu, ndi misomali yathanzi,” akutero Byrd. Ndipo ndizofunikira kwambiri ngati mukuyang'ana kuthana ndi zizindikiro za ukalamba, chifukwa collagen imadziwika kuti ndi yosalala khungu ndikupatsanso zina mwazinthu zachinyamata. Ndiye pali beta-carotene yomwe imapezeka mu mango, yomwe imatha kuteteza khungu ku dzuwa ikadyedwa, malinga ndi nkhani yomwe idasindikizidwa mu American Journal of Clinical Nutrition. Chifukwa chake zimapindulitsa kudya zakudya zopatsa thanzi zomwe zimaphatikizira mango (ngakhale mukuyenerabe kugwiritsa ntchito SPF).

Ngati mukufuna kupeza malo azinthu zopangidwa ndi mango mukabati yanu yazamankhwala, yesani: Golde Clean Greens Face Mask (Buy It, $ 34, thesill.com), Origins Never A Dull Moment Skin Polisher (Buy It, $ 32, origins.com ), kapena One Love Organics Skin Saviour Multi-Tasking Wonder Balm (Buy It, $ 49, credobeauty.com).

Golde Clean Greens Face Mask $ 22.00 kugula izo The Sill Chiyambi Sichingakhale Chosangalatsa Kanthawi Kakhungu-Kuwalitsa Nkhope Polisher $ 32.00 kugula izo Chiyambi One Love Organic Skin Saviour Multi-Tasking Wonder Balm $ 49.00 kugula Credo Kukongola

Momwe Mungadulire ndi Kudya Mango

Mukamagula mango atsopano pasitolo, pali zinthu zingapo zofunika kuzikumbukira. Mango osapsa amakhala obiriwira komanso olimba, pomwe mango akupsa amakhala onyezimira ngati lalanje-chikasu ndipo uyenera kupereka zina mukaufinya pang'onopang'ono. Sindikudziwa ngati chipatsocho chakonzeka? Bweretsani kunyumba ndipo mango azipsa kutentha; ngati pali fungo lokoma mozungulira tsinde ndipo tsopano ndi lofewa, tsegulani. (Zokhudzana: Momwe Mungasankhire Avocado Kucha Nthawi Imodzi)

Mukhozanso mwaukadaulo kudya khungu, koma si maganizo abwino. Peel ndi "waxy wokongola komanso wonyezimira, kotero mawonekedwe ake ndi kukoma kwake sizoyenera kwa ambiri," akutero Leininger. Ndipo ngakhale ili ndi ulusi winawake, "mumapeza zakudya zambiri komanso zonunkhira zochokera mthupi lomwe."

Simukudziwa momwe mungadule? Byrd ali ndi nsana wanu: "Kudula mango, igwireni ndi tsinde lolozera kudenga, ndipo dulani mbali ziwiri zazikulu za mangowo [kuchoka] m'dzenjemo. Muyenera kukhala ndi zidutswa ziwiri za mango zooneka ngati oval zomwe ndimatha kusenda ndikuthyola. " Kapena, mutha kudula "grid" mu theka lililonse (osapyoza khungu) ndikutulutsa mnofu ndi supuni. Padzakhalanso nyama yotsala padzenje, choncho onetsetsani kuti mwadula momwe mungathere.

Mutha kupezanso mango owuma kapena owumitsidwa, kapena ngati madzi, kupanikizana, kapena ufa. Komabe, Byrd akupereka lingaliro loyang'anira shuga wowonjezera ndi zoteteza, zomwe zimakhala ndi madzi a mango ndi mango wambiri. "Shuga wowonjezera ndiwodetsa nkhawa chifukwa [uli ndi] zopatsa mphamvu zowonjezera, koma palibe zowonjezera zowonjezera," akutero Leininger. "Izi zitha kuchititsa kuti chiwopsezo chowonjezeka cha kunenepa kwambiri, shuga wambiri wamagazi, chiwindi chamafuta, komanso cholesterol."

Makamaka, pogula madzi a mango, Leininger akuwonetsa kufunafuna mankhwala omwe amati "100% juice" pa lebulo. "Mwanjira iyi, mutha kuwonetsetsa kuti mukupeza zakudya ndi madzi." Kupatula apo, "simungakhudzidwe ndi kapu yamadzimadzi poyerekeza ndi kudya chipatso," akuwonjezera.

Yang'anirani momwe zilili ndi mango wophatikizidwa. "Ngati simukuwona osachepera magalamu atatu kapena anayi a fiber pakatumikirako, mankhwalawa atha kusinthidwa ndikukonzedwa mopitirira muyeso," amagawana Byrd. "Pochulukitsa mango, umataya zakudya zambiri."

Nanga ufa wa mango? (Inde, ndichinthu!) "Njira yothandiza kwambiri ndikungowonjezera kuthirira madzi," akutero Leininger, koma mutha kuwonjezeranso ku smoothies kapena timadziti. Ilinso ndi mtundu wofanana wazakudya ndi mango weniweni, koma popeza idakonzedwa bwino, akuwunikiranso kudya zipatso zonse kuti zitheke. Mukuwona mutu pano?

Nawa malingaliro angapo pakupanga maphikidwe a mango kunyumba:

… Mu salsa. Leininger akuwonetsa kugwiritsa ntchito mango wodulidwa kupanga salsa yotentha. Ingosakanizani "anyezi wofiira, cilantro, vinyo wosasa vinyo wosasa, maolivi, mchere, ndi tsabola, [kenako onjezerani] nsomba kapena nkhumba," akutero. "Kukhazikika kwa viniga kumayesa kukoma kwa mango, komwe kumayamika [nyama]." Zimapangitsanso chip chip chip.

… Mu masaladi. Mango watsopano watsekedwa amawonjezera kukoma kokoma kwa masaladi. Zimagwirizana makamaka ndi madzi a mandimu ndi nsomba zam'madzi, monga mu saladi ya shrimp ndi mango.

… Mu kadzutsa tacos. Chakudya cham'mawa chokoma, pangani tacos wa mabulosi otentha pogawa yogurt, mango odulidwa, zipatso, ndi kokonati wonyezimira pamitanda yaying'ono. Pamodzi, zosakaniza izi zitha kuwonjezera magwiridwe antchito am'nyanja kuzomwe mumachita m'mawa.

… Mu ma smoothies. Mango watsopano, pamodzi ndi madzi oyera a mango, ndiosangalatsa kwambiri. Phatikizani ndi zipatso zina zotentha monga chinanazi ndi lalanje kwa mango smoothie wosangalatsa.

… Mu oats usiku. "Oat oats ndi abwino chifukwa mutha kuwakonzekeretsa usiku watha ndipo mwakhala ndi kadzutsa kuti mupite m'mawa," akutero Leininger. Kuti mupange ndi mango, phatikizani magawo ofanana oats achikale komanso mkaka wopanda mkaka, komanso theka la yogurt. Sungani mu chidebe chothina mpweya, ngati mtsuko wa masoni, ndipo mufiriji usiku wonse. M'mawa, pamwamba ndi mango odulidwa ndi madzi a mapulo, kenako sangalalani.

… Mu mpunga wokazinga. Konzani mpunga wanu wokazinga wanthawi zonse ndi mango odulidwa. Leininger amalimbikitsa kuziphatikiza ndi kaloti, adyo, anyezi wobiriwira, ndi msuzi wa soya kuti mukhale ndi zokometsera zodabwitsa.

… Mu zipatso anaphatikiza madzi. Osamafulumira kuponya dzenjelo. Popeza imakutidwa ndi mnofu wamango wotsala, mutha kuuwonjezera pa mtsuko wamadzi ndikuwulowetsa mufiriji usiku wonse. Bwerani m'mawa, mudzalandira madzi okoma.

… Monga msuzi. "Mango [amakoma modabwitsa] ngati msuzi, wosakanikirana ndi mkaka wa kokonati ndi cilantro," akutero Byrd. Ikani mafuta pamwamba pa nyama yang'ombe, nsomba zophika, kapena ma tacos akuda.

Onaninso za

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