Mango: 11 mabhenefiti, ruzivo rwehutano uye mapikicha ane hutano

Zvemukati

• 1. Inovandudza mashandiro eiyo dumbu rekugaya
• 2. Kurwisa gastritis
• 3. Inobatsira kudzora glucose yeropa
• 4. Ane anti kupisa chiito
• 5. Ine antioxidant chiito
• 6. Rwisa gomarara
• 7. Inodzivirira kurwisa chirwere chemwoyo
• 8. Inosimbisa immune system
• 9. Rwisa maronda anotonhora
• 10. Inovandudza hutano hwemaziso
• 11. Inovandudza kunaka kweganda
• Tafura yemashoko ehutano
• Maitiro ekudya
• Hutano mango mapepa
• 1. Mango mousse
• 2. Mango vhitamini
• 3. Mango saladi ine arugula

Mango chibereko chine zvinovaka muviri zvakawanda sevhitamini A uye C, magnesium, potasium, polyphenols senge mangiferin, canferol uye benzoic acid, fibers. Uye zvakare, mango inobatsira kurwisa kuzvimba, inosimbisa immune system uye inoderedza njodzi yehosha yemoyo, semuenzaniso.

Kune rimwe divi, mango ine yakawanda fructose, inova mhando yeshuga inowanikwa muchero uye ikawedzera kuibva, inowedzera huwandu hweshuga mumango, saka hausi muchero unokurudzirwa kune avo vanoda kuonda, kunyanya kana ichidyiwa kakawanda, sezvo chiri chibereko chine macalorie mazhinji.

Mango inoshanda zvakanyanya uye kunyangwe iyo peel inogona kudyiwa, mukuwedzera iyo inogona kudyiwa nenzira yejusi, jellies, mavitamini, green salads, sauces kana pamwe pamwe nezvimwe zvekudya.

Iwo mabhenefiti makuru emango ndeaya:

1. Inovandudza mashandiro eiyo dumbu rekugaya

Mango chibereko chakanakisa chekuvandudza kuzvimbirwa sezvo iine hupfumi hwakawanda mukusvina mvura inoita nekunwisa mvura kubva kunzira yekugaya ichigadzira gel inobatsira kugadzirisa ura. Uye zvakare, mangiferin aripo mumango anoita seakasvibisa laxative, achiwedzera ura kufamba uye kufambisa kubviswa kwemarara.

Mangiferin inodzivirirawo chiropa, inovandudza mashandiro e bile munyu akakosha pakugaya kwemafuta uye kubatsira mukurapa kwehonye uye hutachiona hutachiona.

Uye zvakare, mango ine amylases ayo ari maenzymes ayo anoshatisa chikafu, achirerutsa kunamwa kwawo uye, nekudaro, anotonga uye anovandudza kugaya.

2. Kurwisa gastritis

Mango ine mukuumbwa kwayo mangiferin uye benzophenone, ine dziviriro pamudumbu nekuita antioxidant chiito, ichideredza kukuvara kwemasero emudumbu, pamusoro pekudzikisa kugadzirwa kwemudumbu acid uye, nekuda kweichi chikonzero, inogona kubatsira pakurapa gastritis kana gastric ulcer.

3. Inobatsira kudzora glucose yeropa

Zvimwe zvidzidzo zvinoratidza kuti polyphenols senge gallic acid, chlorogenic acid uye ferulic acid inogona kukurudzira insulin kugadzirwa uye kudzikisa shuga yeropa uye glycated hemoglobin mazinga, anova chiratidzo cheshuga, uye anogona kuve anokosha mubatsiri mukurapa chirwere cheshuga.

Nekudaro, mango inofanirwa kudyiwa zvishoma uye muzvikamu zvidiki kana inogona kushandiswa pamwechete nezvimwe zvekudya zvine fibre yakawanda. Uye zvakare, nzira yakanakisa yekutora mukana wemango yemango kubatsira kudzora shuga yeropa ndeyekudya muchero wakasvibira, sezvo mango yakaibva inogona kuita zvinopesana uye kuwedzera shuga yeropa.

4. Ane anti kupisa chiito

Mangiferin, gallic acid uye benzophenone iripo mumango ine anti-anogumbura zvivakwa uye inobatsira zvakanyanya pakurapa kuzvimba kwetumbo senge ulcerative colitis kana chirwere cheCrohn, semuenzaniso, sezvo ichideredza kugadzirwa kwezvinhu zvinopisa senge prostaglandins uye cytokines.

Uye zvakare, iyo inorwisa-kupisa chiito che mango muura, inobatsira kudzivirira kukuvara kwesero uko kunogona kukonzera cancer mune rectum uye ura.

5. Ine antioxidant chiito

Vitamin C uye polyphenolic macomputer akadai mangiferin, quercetin, canferol, gallic acid uye caffeic acid ine antioxidant chiito, kurwisa mahara radicals uye nekuderedza kukuvara kwesero. Nekudaro, mango inobatsira kudzivirira uye kurwisa zvirwere zvinosangana nekushushikana kweiyo oxidative inokonzerwa nemahara radicals senge atherosclerosis, chirwere chemwoyo, sitiroko, chirwere cheshuga kana cancer.

6. Rwisa gomarara

Zvimwe zvidzidzo zvinoshandisa masero eleukemia uye zamu, prostate uye gomarara remudumbu zvinoratidza kuti polyphenols, kunyanya mangiferin aripo mumango, ane anti-kuwanda chiito, zvichideredza kuwanda kwemasero ekenza. Uye zvakare, polyphenols ine anti-oxidant chiito, icho chinoita kurwisa mahara radicals ayo anokonzeresa kukuvara kwesero. Nekudaro, zvidzidzo muvanhu zvinoratidza kuti bhenefiti iyi ichiri kudikanwa.

Tsvaga zvimwe zvekudya zvinobatsira kudzivirira cancer.

7. Inodzivirira kurwisa chirwere chemwoyo

Tambo dzakasungunuka dziripo mumango dzinobatsira kudzora yakaipa cholesterol uye triglycerides, inova nebasa rekuumba mafuta emitsipa, sezvo ichideredza kunwa kwemafuta kubva muchikafu. Nekudaro, iyo mango inovandudza mashandiro etsinga uye inobatsira kudzivirira infarction, kutadza kwemoyo uye sitiroko.

Uye zvakare, mangiferin uye vhitamini C zvine anti-kupisa uye antioxidant chiito chinobatsira kudzikisira masero kukuvara, kuchengetedza tsinga dzeropa zvine hutano, uye polyphenols, magnesium uye potasium zvinobatsira kuzorodza tsinga dzeropa uye kudzora BP.

8. Inosimbisa immune system

Mango ine hupfumi hwezvakadai sevhitamini A, B, C, E uye K uye folate iyo inomutsa kugadzirwa kwemasero machena eropa, ayo ari akakosha maseru ekudzivirira kudzivirira uye kurwisa hutachiona uye, nekudaro, mango inobatsira kusimbisa immune system.

Uye zvakare, mangiferin inokurudzira maseru ekudzivirira emuviri kurwisa hutachiona.

9. Rwisa maronda anotonhora

Dzimwe ongororo dzinoratidza kuti mangiferin aripo mumango ane chiito chekurwisa hutachiona hunotonhora nechinodzivirira hutachiona nekuzvidzivirira kubva pakuwanda, uye anogona kuve mubatsiri akakosha pakurapa maronda anotonhora. Uye zvakare, mangiferin inogona zvakare kudzivisa kuwanda kweiyo genital herpes hutachiona. Nekudaro, zvidzidzo muvanhu zvinoratidza kuti bhenefiti iyi ichiri kudikanwa.

Ona vhidhiyo pazasi kune mamwe matipi ekurwisa kutonhora maronda.

10. Inovandudza hutano hwemaziso

Mango inovandudza hutano hwemaziso nekuve nema antioxidants senge lutein uye zeaxanthin anoita seanodzivirira mwaranzi yezuva inodzivirira kukuvara kumeso kunokonzerwa nezuva.

Uye zvakare, vhitamini A kubva kumango inobatsira kudzivirira matambudziko eziso senge akaoma maziso kana husiku husiku.

11. Inovandudza kunaka kweganda

Mango ine vhitamini C uye A ayo ari antioxidants ayo anobatsira kurwisa mahara radicals ayo anokonzeresa kukwegura kweganda. Vitamin C inoshandawo nekuwedzera kugadzirwa kwecollagen iyo yakakosha kurwisa kusagadzikana uye kuunyana paganda, kugadzirisa kunaka uye kutaridzika kweganda.

Pamusoro pezvo, vhitamini A inodzivirira ganda kubva kukuvara kunokonzerwa nemwaranzi yezuva.

Tafura yemashoko ehutano

Iyi tafura inotevera inoratidza kuumbwa kwehutano kwemagiramu zana emango.

Izvo zvakakosha kuti uzive kuti kuwana zvese mabhenefiti ataurwa pamusoro, mango inofanira kuve chikamu cheyakaenzana uye ine hutano chikafu.

Maitiro ekudya

Mango chibereko chakasiyana-siyana uye chinogona kudyiwa chakasvibira, chakaibva uye kunyangwe nepepuru.

Nzira iri nyore yekudya ichi chibereko kudya mango muchimiro chayo kana kugadzirira majusi, majamu, mavitamini, kuwedzera mango kune yakasvibirira masaladhi, kugadzirira sosi kana kusanganisa nezvimwe zvekudya.

Iyo inokurudzirwa kushumirwa kwemazuva ese ndeye 1/2 mukombe wediki mango kana 1/2 yeyuniti yemango mango.

Hutano mango mapepa

Mimwe mapeji emango anokurumidza, nyore kugadzirira uye kunovaka muviri:

1. Mango mousse

Zvinoshandiswa

• 4 mango yakakura uye yakaibva kwazvo;
• 200 ml yeshuga yakajeka yogati;
• 1 pepa regelatin isingafadzi yakanyangarika mumvura.

Kugadzirira modhi

Iroya izvo zvinoshandiswa mu blender kusvika yunifomu. Isa mugaba regirazi uye firiji kwemaawa maviri. Shumira chilled.

2. Mango vhitamini

Zvinoshandiswa

• 2 akachekwa mamango akaibva;
• 1 girazi remukaka;
• Ice cubes;
• Uchi kuravira kutapira.

Kugadzirira modhi

Rova zvese zvinoshandiswa mu blender, isa mugirazi uye unwe nekukurumidza mushure mekugadzirira.

3. Mango saladi ine arugula

Zvinoshandiswa

• 1 mango yakaibva;
• 1 boka reArugula;
• Diced ricotta chizi;
• Munyu, pepuru nhema uye maorivhi kuravira.

Kugadzirira modhi

Shamba mango, bvisa peel uye cheka pulp yemango kuita cubes. Shamba arugula. Mumudziyo, isa arugula, mango uye ricotta. Mwaka nemunyu, mhiripiri uye maorivhi kuravira.