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Mango inoonekwa seimwe yemichero inonaka kwazvo uye inogutsa zvinovaka muviri ine mhando dzakasiyana siyana, imwe neimwe iine kuravira kwayo, kunhuwirira uye mabhenefiti. Mango dzakaibva, pasina kupokana, dzinofarirwa nemazera ese.
Asi iwe waiziva here kuti mango mbishi kana isina kuibva zvakare ine zvimwe zvakanaka zvehutano? Kachchi kairi kana mango mbishi inoburitsa Vitamin C yakawanda semaapuro makumi matatu nemashanu, mabhanana gumi nemasere, mandimu mapfumbamwe nemaorenji matatu, anodaro ongororo [1] .
Kunze kwemavhitamini, inotakurawo iron uye inopfuura makumi masere muzana ezuva nezuva rinodiwa magnesium uye calcium. Mango mbishi dzinodyiwa zvirinani dzisina kubikwa sezvo zvakawanda zvinovaka muviri zvakaita vhitamini C zvinorasika panguva yekubika [piri] .
Nhasi, tichatarisa kubatsirwa kwekudya mango mbishi kana girini inogona kuve pahutano hwako.
Hutano Kubatsirwa KweRaw / Green Mango
Heino runyorwa rwesainzi-yakaratidza hutano mabhenefiti eiyo tangy girini mango. Tarisa.
1. Kusimudzira Utano Hwehutano
Kudya mango yakasvibirira kunobatsira kune yako chiropa hutano sezvo ivo vachibatsira kurapa chirwere chechiropa [3] . Iyo acids mune michero miriwo inowedzera kuchengetedza kwe bile acid uye nekuchenesa ura hwehutachiona hutachiona. Chakavanzika chinobatsirawo kuwedzera kunwa kwemafuta nekuchenesa chepfu kubva mumuviri [4] .
2. Dzivirira Acidity
Mango mbishi yakakwira nema antioxidants, vhitamini C, vhitamini A uye amino acids ayo anoshanda pamwechete kuti ashandise iyo acid mudumbu, nekudaro ichideredza asidhi Reflux uye kurerutsa acidity [5] . Edza kutsenga chidimbu chemango mango kuti uwane zororo nekukurumidza.
3. Wedzera Kuzvidzivirira
Vitamini C uye A mune mango mbishi, pamwe neiyo yezvakakosha zvinovaka muviri zvinobatsira kugadzirisa immune system [6] . Nekudya mango mbishi usina kubika, unogona kuwana iwo mabhenefiti akakura ezvekudya kwayo.
4. Gadzirisa Kusagadzikana Kweropa
Zvidzidzo zvinoratidza kuti mango mbishi inobatsira kugadzirisa zvinowanzoitika kusagadzikana kweropa senge kupererwa neropa , kugwamba kweropa , haemophilia etc. Kuva akapfuma muVitamin C, mango girini zvinowedzera kuomarara kwetsinga dzeropa uye zvakare zvinobatsira mukugadzira masero matsva eropa [7] .
5. Kurerutsa Matambudziko Emimba
Sezvo mango mbishi yakapfuma muPectin, iyo inobatsira zvikuru mukurapa kusagadzikana kwepamuviri [8] . Ichowo mushonga unoshanda wemanyoka, murwi, kuzvimba uye kupatira [9] . Mango dzegirini dzakakwana kune vakadzi vane nhumbu, sezvo ivo vachibatsira kudzikamisa chirwere chamangwanani [10] .
6. Kurudzira Kurasikirwa Nehuremu
Mango mbishi ndeimwe yemichero yakanakisa yekudya kana iwe uchida kurasikirwa neaya macalorie. Chibereko chisina kubikwa chinobatsira kuwedzera metabolism yako nekudaro ichikubatsira kupisa macalorie mazhinji, uye zvakare akadzika mumakhalori uye ane shuga shoma [gumi neimwe] .
7. Wedzera Simba
Nyanzvi dzinotaura kuti mango mbishi inofanira kudyiwa mushure mekudya kwemasikati kubatsira kumutsiridza imwe kubva pakukotsira kwemasikati nekuti kudya mango mbishi kunopa muviri wako simba rekusimudzira, izvo zvinonyatsokumutsa [12] .
8. Wedzera Moyo Utano
Mango yakasvibirira ine niacin, inozivikanwawo sevhitamini B3, iyo inobatsira kusimudzira hutano hwemwoyo [13] . Niacin inovandudza cholesterol mumazinga eropa uye nekudaro inoderedza njodzi yezvirwere sezvirwere zvemwoyo, sitiroko uye chirwere chemwoyo .
9. Kudzivirirwa Kubva Mukushayiwa Mvura Nemvura Yezuva
Mango mbishi inobatsira kudzikisira mhedzisiro yekupisa kwakanyanya uye kudzivirira kupera mvura mumuviri , sezvavanomisa kurasikirwa kwakanyanya kwesodium chloride uye iron kubva mumuviri, ichiita chibereko chakanakira mwaka wezhizha [14] . Zvese iwe zvunofanirwa kuita kubika mango mbishi uye kuisanganisa neshuga, kumini uye pini yemunyu kuti uwane zororo. Uye zvakare, kunwa muto wemango wakasvibirira kunodzivirira kurasikirwa kwakanyanya kwesodium chloride nesimbi nekuda kwekudikitira zvakanyanya [gumi neshanu] .
10. Anogona Kurapa Scurvy
Scurvy chirwere chinokonzerwa nekushaikwa kwevhitamini C, iyo inokonzeresa kubuda matadza, mapundu, kupwanya, kushaya simba uye kuneta [16] . Sezvo mango mambishi akapfuma muvitamin C, mango mbishi kana poda yemango mbishi zvinogona kubatsira kupora nyaya. Mango mbishi dzinoita basa rakakosha mukusimudzira hutsanana hwemazino nekudzivirira mweya wakashata uye kurwisa kuora kwemeno zvakare [17] .
Ndeapi Iwo Mhedzisiro Mhedzisiro Yekudya Yakawandisa Raw Mango?
Chero chinhu chakawandisa hachimbofi chakanaka. Kudya mango yakawanda yakasvibira kunogona kukonzera kugaya chikafu, manyoka, kutsamwa kwehuro uye mudumbu colic (kurwadziwa mudumbu kunoonekwa nekutanga nekumira kamwe kamwe) [18] .
Haisi inopfuura imwe mango yakasvibira inofanira kudyiwa zuva nezuva uye usanwa mvura inotonhorera nekukurumidza mushure mekudya mango yakasvibira sezvo ichigona kuomesa husavi ichi kukonzera kutsamwa kumwe. [19] .
Hutano Raw Mango Mapoka
1. Mbishi Mango Chinwiwa (Aam Panna)
Zvinoshandiswa
- Mango mbishi - 2
- Shuga - ¼ mukombe
- Cardamom upfu - ¼ teaspoon
- Nesafironi tambo - ¼ teaspoon
- Mvura - 5 makapu
Mirayiridzo
- Dhaisa mango uye fungai zvakanaka neshuga nemvura.
- Bira mango kusvika yaita nyoro.
- Itonhorere uye sanganisa mumusanganisi.
- Sakanidza cardamom powder uye safoni tambo uye simbisa pane yakaderera murazvo.
- Chill uye mushumire.
2. Green Mango Saladi (Kacche Aam Ka Salad)
Zvinoshandiswa
- Mbishi mango- ½ mukombe, juliennes
- Karoti - ½ mukombe, yakatetepa
- Cucumber - ½ mukombe cubes
- Nyanya - ½ mukombe, wakachekwa
- Nzungu - ¼ mukombe, yakagochwa
- Jeera upfu - 1 teaspoon
- Munyu kuravira
- Mint mashizha ekushongedza
Mirayiridzo
- Sanganisa mango, magaka, karoti, madomasi nenzungu.
- Wedzera iyo jeera poda uye munyu.
- Sungai mushe, wedzerai mint mashizha uye mushumire.
