Kodi Mangosteen Ndi Chiyani Ndipo Muyenera Kudya?

Zamkati

• Kodi mangosteen ndi chiyani?
• Kodi mungadye kapena kugwiritsa ntchito mangosteen?
• Kodi mangosteen ali ndi thanzi lanji?
• Chifukwa chake, kodi muyenera kuyesa mangosteen ya ufa?
• Mungagule kuti mangosteen?
• Onaninso za

Kuphatikiza zipatso zina pachakudya chanu sikungathandize. Chipatso chimakhala ndi matani a fiber, mavitamini, ndi mchere, komanso kupereka mlingo wa shuga wachilengedwe kuti uthandizire kulimbana ndi zilakolako zanu zokoma. (Ndipo FYI, mmodzi yekha mwa anthu 10 akulu amalandila magawo awiri patsiku omwe USDA imalimbikitsa.)

Koma ngati mukufuna kuwonjezera zipatso pachakudya chanu osawonjezera shuga wambiri, mulibe zipatso zatsopano mukamayenda, kapena mukungofuna kukulitsa kutsogola kwanu kupitirira kusankha kwanu kwamagolosale, ndipamene ufa wa zipatso umalowa. makamaka zipatso zomwe sizimera ku United States, ufa uwu ukufalikira kulikonse. Zipatso zopangidwa kuchokera ku zipatso zouma zipatso phukusi lokwanira supuni chifukwa cha kuchepa kwa voliyumu. "Momwemonso zitsamba zouma zimakhala ndi kachulukidwe kazakudya kuwirikiza katatu kuposa mwatsopano, lingalirolo ndi lofanana ndi zipatso monga zipatso zouma zimakhala ndi zipatso zambiri pa supuni," akufotokoza motero Lauren Slayton, M.S., R.D., ndi woyambitsa wa NYC-based nutrition practice Foodtrainers.

Monga momwe zilili ndi machitidwe ena ambiri athanzi, "Ndikuganiza kuti anthu amangokonda lingaliro la njira yofulumira kwambiri, yosavuta," akutero Mascha Davis, MPH, RD "Sayenera kudandaula kupita kumsika, kukatola chipatso. , ndiyeno n’kumada nkhawa kuti mwina zingawonongeke.”

Mwa ufa wonse watsopano womwe ulipo tsopano, komabe, pali imodzi yomwe ikuwoneka kuti ikuyambira pakati: mangosteen.

Kodi mangosteen ndi chiyani?

Mangosteen, yomwe imamera m'madera otentha monga Indonesia ndi Thailand, ndi chipatso chaching'ono chofiirira chokhala ndi thupi lokhuthala (lofanana ndi jackfruit). Ili ndi kununkhira pang'ono koma kotsitsimutsa. Ndi chipatso chofewa chomwe chimatha kuwonongeka msanga chikakololedwa, chifukwa chake kutumiza kunja kumakhala kovuta. Kwa nthawi ndithu, mangosteen sanathe kutumizidwa mwalamulo ku United States, ndipo padakali zoletsa, zomwe zimapangitsa kuti zikhale zovuta kuzipeza m'masitolo ogulitsa.

Kuti apange ufa wa mangosteen, chipatsocho chimatengedwa pamtundu watsopano kenako ndikuwumitsidwa. Zotsatira zake ndi ufa wangwiro wa mangosteen osafunikira zowonjezera. Popeza ufa umaphatikizira chilichonse kuchokera ku nthiti mpaka mnofu (magawo omwe ali ndi fiber yambiri), itha kukuthandizaninso kuti mukhale ndi nthawi yayitali, atero a Davis.

Kodi mungadye kapena kugwiritsa ntchito mangosteen?

Zipatso zatsopanozo zimatha kusenda ndikudya mofanana ndi tangerine. Ponena za ufa, popeza ukhoza kuwonjezeredwa ku chilichonse chokongola, mutha kuugwiritsa ntchito muzakudya zomwe mumapanga kale, monga kuwonjezera pazovala za saladi, oatmeal, smoothies, kapena zinthu zophika.

Kodi mangosteen ali ndi thanzi lanji?

Mangosteen monga zipatso zonse zimakhala ndi vitamini C wambiri, chitsulo, potaziyamu, phytochemicals yolimbana ndi matenda ndi antioxidants, komanso mafuta acids, malinga ndi Davis. "Pankhani ya vitamini C, ndi yokongola kwambiri, yomwe ndi yabwino kwambiri. Ndi antioxidant ndipo imapangitsa kuti chitetezo cha mthupi chitetezeke komanso chimathandizira kuwunikira khungu," akutero.

Chifukwa chake, kodi muyenera kuyesa mangosteen ya ufa?

Mfundo yofunika? Ngakhale ufa wa mangosteen uli ndi vitamini C wambiri (antioxidant imathandiza pakhungu lanu komanso chitetezo chamthupi), sizimapangitsa kuti ziwonekere pagulu. "Kukhala ndi mavitamini C ochulukirapo ndimomwe zimakhalira ndi zipatso zambiri," atero a Davis, omwe nthawi zambiri amalimbikitsa zipatso za zipatso monga ma tangerines ndi malalanje kuti athandizidwe mofananamo komanso kupatsa thanzi.

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"Kupatula pa vitamini C wocheperako yemwe ungathe kudya zakudya zonse mosavuta, zolemba zopatsa thanzi zimawerengera zero," akuwonjezera Slayton. "Ndikanangovomereza ngati zingakhale zovuta kuti mupeze zipatso zonse, chifukwa mwina mungapeze phindu lofanana ndi zipatso zomwe zimakhala zosavuta kuzipeza komanso zotsika mtengo," akutero Davis.

Komabe, ngati simumakonda zipatso, kapena mumavutika kuti muzidya tsiku ndi tsiku, palibe chifukwa choti simuyenera kuwonjezera ufa ku smoothie kapena oatmeal yanu ya tsiku ndi tsiku, atero a Slayton. Mitundu ya ufa imagwiranso ntchito poyenda, makamaka ngati muli pamalo omwe zovuta kupeza ndizatsopano.

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Mungagule kuti mangosteen?

Ngakhale kuti chipatso chonsecho ndi chosatheka kuchipeza m'sitolo ya ku U.S., mungapeze ufa wa mangosteen mosavuta pa intaneti. Komabe, palibe malamulo aliwonse ochokera ku USDA pankhani ya zipatso za ufa, choncho onetsetsani kuti mwayang'ana zosakaniza kuti mudziwe zomwe mukupeza. Pansipa pali zosankha zovomerezeka za RD zomwe zimagwiritsa ntchito chipatso chonsecho, popanda mankhwala owonjezera.

1. Mangosteen Powder by Terrasoul, $8 pa ma ounces 6

2. Mangosteen + Hibiscus Superfood wolemba Amina Mundi, $ 24 pa ma ola 4

3. Organic Mangosteen Powder by Live Superfoods, $17.49 for 8 ounces

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