Iyo Inoshamisa Hutano Kubatsirwa kweMango, Yakasimbiswa Nenyanzvi

Mazita Akanakisa Evana

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Nyore imwe yemichero inonaka kwazvo uye ine huturu-hwakakora, mango ndeimwe yemichero inodiwa kwazvo, kwete, inodiwa michero. Iyo inozivikanwawo samambo wemichero, mango haangove akakurumbira pane kuravira kwavo uye ane mavara mavara, asiwo nekuwanda kwehutano mabhenefiti ainayo.

Mango ane hupfumi, mapuroteni, vhitamini C, vhitamini A, folic acid, vitamini B-6, vitamini K uye potasium. Michero iyi inobatsira mukuderedza njodzi yemamiriro ehutano ane chekuita nemararamiro senge kufutisa, chirwere cheshuga, chirwere chemwoyo. Inokurudzirawo hutano hwakanaka uye vhudzi, simba rakawedzerwa uye rinobatsira mukuchengetedza huremu hwakanaka [1] .

Mwaka wemango wave kuda kutikwazisa gore rino uye izvo zvisati zvapera, regai titarise kuti mango dzinobatsira sei hutano hwako. Verenga pamusoro kuti uzive iyo Hutano Kubatsirwa kweMango

Kukosha Kwehutano MuMangoes

100 g yemango ine izvo zvinotevera zvinovaka muviri [piri] :

• Carbohydrate 15 g
• Mafuta 0.38 g
• Mapuroteni 0.82 g
• Thiamine (B1) 0.028 mg
• Riboflavin (B2) 0.038 mg
• Niacin (B3) 0.669 mg
• Vhitamini B6 0.119 mg
• Folate (B9) 43 mcg
• Choline 7.6 mg
• Vhitamini C 36.4 mg
• Vhitamini E 0.9 mg
• Calcium 11 mg
• Simbi 0.16 mg
• Magnesium 10 mg
• Manganese 0.063 mg
• Phosphorus 14 MG
• Potassium 168 mg
• Sodium 1 MG
• Zinc 0.09 mg

1. Inotarisira Matanho eCholesterol

Mango ane mwero wakakwira wevitamini C, pectin uye tambo dzinobatsira mukuderedza serum cholesterol mwero [3] . Nyowani mangoes zvakare akapfuma mu potassium, chinova chinhu chinodikanwa chemusero uye mvura yemuviri. Inobatsira kudzora kurova kwemoyo pamwe ne BP [4] [5] .

2. Inobata Acidity

Mango yakafuma mu tartaric acid, malic acid pamwe nematanho e citric acid ayo anobatsira mukuchengetedza iyo alkali dura remuviri nekudzivirira acidity nyaya [6] . Kugadzirisa muviri wako kwakakosha nekuti zvimwe zvekudya zvinogona kugadzira acidic zvigadzirwa mumuviri wako mushure mekuzeya kunogona kukanganisa maitiro ekugaya [7] . Kudya mangoes kunogona kubatsira kudzikisira hutano husina kunaka hweaacids [8] .

3. Kuchera kweAids

Mangoes akapfuma mune fibrous nyaya pectin, iyo inobatsira kuputsa chikafu muchirongwa [9] . Mango ine zvakare enzyme dzinoverengeka dzinobatsira kuputsa mapuroteni, senge maamylase anogona kubatsira kubatsira uye kugadzirisa hutano hwako hwekugaya. [10] .

4. Inotsigira Health Eye

Mango dzakapfuma muvhitamini A uye mukombe mumwe wemango wakachekwa wakaenzana ne25 muzana kudya kwaunoda zuva nezuva vhitamini A. Mango dzinobatsira mukusimudzira kuona kwakanaka, kurwisa maziso akaoma uye zvakare dzinogona kubatsira nehusiku hupofu. [gumi neimwe] [12] .

5. Inovandudza Ganda Utano

Mango ane vhitamini C yakawanda, iyo inosimudzira ganda rine hutano [13] . Vitamin C inosimudzira kugadzirwa kwecollagen, iyo inozopa rako ganda bundu rayo uye rinorwisa kugwinha uye kuunyana. [14] . Iwo ma antioxidants ari muchero anobatsirawo kuchengetedza bvudzi follicles kubva kukuvara kubva kune oxidative kusagadzikana [gumi neshanu] .

6. Chivabvu Kuvandudza immune

Iko kusanganiswa kwevhitamini C, vhitamini A pamwe nemhando dzakasiyana makumi maviri neshanu dzemarotenoid aripo mumango anonzi anobatsira mukuchengetedza immune system ine hutano [16] . Kuva sosi yakanaka yezvinhu zvinovaka muviri-zvinowedzera muviri, mambo wemichero anogona kubatsira kurwisa hutachiona [17] [18] . Mango ine zvakare folate, vhitamini K, vhitamini E uye akawanda B mavitamini, ayo anobatsira kugadzirisa hutachiona [19] .

7. May Kuvandudza Utano Hwemwoyo

Mangoes manyuko akanaka e potasium uye magnesium, ayo anobatsira mukuchengetedza mweya unogwinya uyezve mukusimudzira zinga reropa nekuzorodza midziyo [19] . Iyo yakasarudzika antioxidant inonzi mangiferin mumango inogona kuchengetedza maseru emoyo pakurwisa, kushushikana kweiyo oxidative uye kufa kwesero [makumi maviri] .

8. May Kubatsira Kuderedza (Zvimwe) Njodzi yeCancer

Mangoes akakwirira muma polyphenols, ayo akaratidzirwa kuve ane anti-cancer dzimba [makumi maviri nerimwe] [22] . Aya polyphenols anogona kubatsira kudzivirira kubva kune oxidative kusagadzikana, zvidzidzo zvinoratidza. Zvidzidzo zvezvipfuyo zvakataura kuti mango polyphenols yakadzora kushushikana kweiyo oxidative uye yakamisa kukura kana kuparadza zvakasiyana gomarara masero [2. 3] .

9. Dai Kuderedza Asima Njodzi

Dzimwe ongororo dzakaratidza kuti vhitamini A uye beta-carotene inogona kunge yakadzikira muvana vane asthma, uye nemango iri hupfumi hwezvose zviri zviviri, zvinonzi mango inogona kuita sechirwere chechirwere chemushonga. [24] [25] . Nekudaro, hazvizivikanwe nezvekuti ibasa ripi iro rinovaka muviri hunogona kuita mukudzivirira kukura kweasima.

Kudya Mango Yakawandisa Kwakashata Kune Hutano Hwako?

Kudya zvakawandisa chero chinhu, kunyanya michero ine shuga yakawanda inogona kukuvadza kunyanya kune avo vane chirwere cheshuga kana huremu hwehuremu [26] . Nyanzvi dzehutano dzinoratidza kuti mango ane shuga yakawanda uye inofanira kudyiwa zvine mwero .

• Chirwere cheshuga uye vanhu vakafutisa inofanirwa kudzora kana kudzora mashandisiro avo emango kudzivirira njodzi dzehutano [27] .
• Vanhu vane noutachiona hwemuviri inofanirwa kudzivirira mamango sezvo ari emhuri imwechete nemapistachios kana makesi [28] .
• Vamwe vanhu vane latex allergies ndakavewo nemuchinjikwa-kupindura kumango [29] .

Saka, zvakanaka here kudya mango mazuva ese?

Mango ndeimwe yemichero inotapira uye yakadzika fiber kupfuura mimwe michero, saka, ine hutano kusapfuudza maviri servings pazuva. An mukuru unogona kudya 1 ½ kusvika 2 makapu emichero pazuva [30] .

Hutano Mango Mapoka

1. Mango Mupunga

Zvinoshandiswa

• 1 mukombe wemupunga wakabikwa
• ½ mukombe wemango (yakaibva kana isina kuibva, yakagurwa)
• ½ sp yemasitadhi
• P tsp ye urad dal
• P tsp yechanna dal
• 1 tsp yenzungu
• 2 green chilli
• 1 curry mashizha
• ¼ tsp ye sprig turmeric upfu
• 3 tsp yemafuta esame
• Munyu kuravira

Mirayiridzo

• Dururira mafuta uye uwedzere masitadhi mupani.
• Sezvo mitsara yemasitadhi inowedzera urad dal, channa dal uye green chilli.
• Wedzera curry mashizha, asafoetida turmeric powder.
• Wedzera uyu musanganiswa uye mango yakakangwa mumupunga wakabikwa.
• Sanganisa zvakanaka uye shumira.

2. Zesty Mango Saladi

Zvinoshandiswa

• 3mango (akaibva, akachekwa uye akachekwa zvishoma)
• 1 tsvuku bhero pepper (yakatetepa)
• ¼ tsvuku hanyanisi (yakatetepa)
• ¼ mukombe mutsva basil (yakatetepa)
• ¼ mukombe nyowani cilantro (yakasarudzika)

Zvekupfeka

• Zest kubva pa1 lime
• ¼ mukombe limeimuimu
• 2 tsp chena shuga
• 1/8 tsp tsvuku tsvuku
• ¼ tsp munyu
• 1 tbsp oiri yemafuta
• Mhiripiri

Mirayiridzo

• Sungai zvese zvinoshandiswa kune iyo mundiro hombe.
• Tora zvakanaka uye firiji iyo kwemaminitsi mashanu.
• Sakanidza saladhi yekupfekedza zvigadzirwa mushe.
• Wedzera iyo kune saladhi uye kukanda zvakare.

Pamashoko ekupedzisira…

Chinhu chinoyevedza chekuvaka muviri mumango chinovaita mambo wezvibereko, pasina mubvunzo. Zvakanakira zvinovaka muviri zvechibereko chetropiki zvinosanganisira kudzikira kweropa uye huwandu hweshuga yeropa, moyo wakavandudzwa, kuwedzera kwehutachiona, kuderera kwezviratidzo zvekukwegura, hutano hwekugaya uye nezvimwe.

Zvino, enda unotora mango nyowani uye unakirwe nekunakirwa kwakanaka uchichengetedza hutano hwako nenzira iri nyore.

Horoscope Yako Yemangwana

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