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Mwaka uno wezhizha, muchero unodiwa kwazvo uchawanikwa muhuwandu. Ehe! Tiri kutaura pamusoro pamambo wemichero - Mango. Iyi michero inonaka uye ine muto inokwana kupedza nyota yako mukati memwedzi inopisa.
Asi, ko kana tikakuudza kuti mamango aya anobatsira hutano hwako neimwe nzira futi? Mangoes ndizvo zvese zvaunoda kana uri kuronga kuonda. Muchikamu chino, tichave tichikurukura nezve chirongwa chekudya kwemango chekudzikisa uremu.
Iyo chirongwa chekudya kwemango chinosanganisira zvikamu zvine rupo zvemuchero uye chikafu chakagadzirwa uchishandisa mango. Mango ane huwandu hwakawanda hwevhitamini nemaminerari, kusanganisira folate, vhitamini A, vhitamini B6, uye vhitamini C, ichivaita sarudzo ine michero ine hutano.
Mangoes akakwirira mumaminerari akati wandei uye zvakare akanaka kudzikisa cholesterol nekuda kwehupfumi hwavo hwebeta-carotene uye fiber (pectin). Ongororo dzakaratidza kuti mamango anogona kudzikisa BP uye anogona kutorwisa nekudzivirira gomarara.
Mango anewo vhitamini K iyo inobatsira mukutora calcium uye inosimudzira hutano hwakanaka hwemapfupa.
Kudya kweMango Kunokubatsira Sei Kuti Uderedze Kurema?
Zvibereko zvakaita semango zvakadzikira musimba, kana macalorie pagiramu, uye izvi zvinoita kuti zvive nyore kudzikisa huremu. Imhaka yekuti iwe unogona kuzvizadza wega pamusoro pemakoriori mashoma pane kudya michero iyo yakakwira mukuwanda kwesimba. Mango ine 0.6 koriori pa gramu, ichivaita vakaderera kwazvo mukuwanda kwesimba.
Zvakare, mango ine fiber iyo inogona zvakare kubatsira mukudzikira uremu, nekuti fiber inochengeta dumbu rako rizere kwenguva yakareba uye nekudaro rinoderedza zvishuwo. Chibereko chinoderedza kuwedzerwa kwemacronutrients, senge makabhohaidhiretsi nemafuta, zvichiita kuti zvive nyore kudzikisa huremu.
Mukombe mumwe unoshambirwa nemango une 2.6 gm yefibre inova inenge gumi muzana yezuva nezuva yakakosheswa kukosha kwefibre.
Iyo mango-chete chirongwa chekudya chinochengetwa zvinoenderana nehurongwa hwekudya, kunze kwekunge macalorie angave anobva kumango. Kana ikadyiwa muhuwandu chaihwo, mango inogona kuve chibereko chinoshanda chekudzora uremu. Nekuti mango akakwirira mune zvemukati wefructose, anofanirwa kudyiwa muhuwandu hushoma.
Unogona Sei Kuderedza Kurema Nemango?
Mango ane phytochemicals anodzivirira mafuta maseru kuti asawedzere uye izvi zvinokutadzisa kuwana uremu. Iwo zvakare ane malic acid uye tartaric acid izvi zvinhu zviviri zvinochengetedza muviri alkaline. Izvi zvinokuita kuti usanyanya kushomeka nekuda kwe insulin kudzvinyirira pamwe nekudzivirira rheumatoid arthritis. Mango dzinobatsirawo mukudzikisa muviri wako nekubvisa huturu hwakawandisa kubva mumuviri. Iyo faibha zvirimo mumango zvinobatsira nekubviswa kwechinhu kubva mudumbu remukati masvingo.
Zvakare, michero iyi yakapfuma muLycopene, inova antioxidant chaiyo iyo inobatsira mukudzikira uremu. Mangoes anogona kukubatsira kubvisa dumbu rako mafuta uye kunatsiridza manzwiro ako sezvo aine echisikirwo mapurobioti ayo anochengetedza ura hwako hutano.
Iyo nyama ine michero yemuchero ndeye yakasikwa makabhohaidhiretsi blocker ayo anobatsira mukuchengetedza yako mashuga eropa akasimba.
Unofanira Kupi Kudya Mango Kuti Urasike Kurema?
Nutritionists vanoyambira kuti mango-chete chikafu chinogona kunge chiri zano rakaipa. Iko kudyiwa kwemango kunofanirwa kuve 2-3 servings uye kwete zvimwe. Havafanirwe kudyiwa nemukaka uye michero yemucitrus.
Nyanzvi dzehutano dzinokurudzira nguva yakanakisa yekudya mango ichave iri muhafu yekutanga yezuva, kunyanya pakati pemangwanani apo BMR (Basal Metabolic Rate) yakakwira. Mango haifanire kudyiwa neimwe kudya.
Izvo zvakanakira kuve nemango-chete chikafu ndechekuti zvinogona kutungamira mukushomeka kwakawanda kwemafuta-akanyungudika mavitamini uye ese maitiro emagetsi anogona kutadza.
Iwo Mamwe Hutano Kubatsirwa Kwekudya Mango
Mango ine antioxidant zvinhu zvinobatsira kudzivirira zvirwere uye kubatsira muviri kuti ushande nemazvo. Mango iri pakati nepakati ine macalorie mazana zana nemashanu, saka unogona kudya mango hafu yeawa usati wadzidzira, kuti ushandise simba rinogamuchirwa kubva muchero nenzira yakanaka kwazvo.
Mukombe wemango une 75 muzana yevhitamini C iyo inochengeta kuzvimba, kufutisa, uye zvirwere senge rheumatoid arthritis uye chirwere cheshuga chiripo. Dzakakomberedza 25 muzana yevhitamini A uye makumi maviri neshanu carotenoids aripo mumango anokubatsira kupora nekukurumidza kubva mukurovedza muviri.
Vitamin B6 uye mamwe mavhitaminzi B anobatsira kuchengetedza kushanda kwakatsiga kwehosha yeglande uye pituitary gland. Mango zvakare akapfuma mu magnesium iyo inobatsira kudzikamisa mhasuru dzako uye system yetsinga.
Iri zhizha edza iyi inofadza mango lassi recipe!
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigoverana kune vako vaunoda.
Pasi Pose Pasina Fodya Zuva: 8 Zvekudya Kudzivirira Fodya Kushandisa
