Vanogona Sei Vanhu vane Chirwere cheshuga Kudya Mango?

Zvemukati

• Mango ine zvinovaka muviri zvikuru
• Iine yakaderera kukanganisa pashuga yeropa
• Glycemic indekisi yemango
• Maitiro ekuita mango kuti iwedzere chirwere cheshuga-chinoshamwaridzika
• Chikamu chekutonga
• Wedzera sosi yeprotein
• Chinokosha
• Nzira Yokutema: Mango

Kazhinji inonzi "mambo wemichero," mango (Mangifera indica) ndeimwe yemichero inodiwa kwazvo munzvimbo dzinopisa. Iyo inokosheswa yenyama yayo yakajeka yeyero uye yakasarudzika, inotapira tambo ().

Ichi chibereko chematombo, kana drupe, chave chakanyatso kurimwa munzvimbo dzinopisa dzeAsia, Africa, uye Central America, asi izvozvi zvave kurimwa pasi rese (,).

Tichifunga nezvekuti mango ine shuga yechisikigo, vanhu vazhinji vanoshamisika kana akakodzera kune vanhu vane chirwere cheshuga.

Ichi chinyorwa chinotsanangura kana vanhu vane chirwere cheshuga vanogona kunyatso sanganisira mango muzvikafu zvavo.

Mango ine zvinovaka muviri zvikuru

Mango anotakurwa nemavitamini akasiyana siyana uye zvicherwa, zvichivaita kuwedzerwa kunovaka kune chero chikafu - kusanganisira izvo zvinotarisisa kugadzirisa shuga yeropa ().

Imwe kapu (165 gramu) yemango wakachekwa inopa zvinotevera zvinovaka muviri ():

• Makorori: 99
• Mapuroteni: 1.4 magiramu
• Mafuta: 0.6 magiramu
• Carbs: 25 magiramu
• Zvinyuchi: 22.5 magiramu
• Fiber: 2.6 magiramu
• Vhitamini C: 67% yeiyo Zuva Nezuva Kukosha (DV)
• Mhangura: 20% yeiyo DV
• Tsamba: 18% yeiyo DV
• Vhitamini A: 10% yeiyo DV
• Vhitamini E: 10% yeiyo DV
• Potassium: 6% yeiyo DV

Ichi chibereko chinozvirumbidzawo hushoma hushoma hwemamwe zvicherwa zvakakosha, zvinosanganisira magnesium, calcium, phosphorus, iron, uye zinc ().

Mango yakazara nevhithamini, zvicherwa, uye faibha - yakakosha michero inogona kusimudzira hutano hweanogona chero chikafu.

Iine yakaderera kukanganisa pashuga yeropa

Zvinopfuura makumi mapfumbamwe muzana emakori ari mumango anobva pashuga, ndosaka zvichikonzera kuwedzera shuga yeropa muvanhu vane chirwere cheshuga.

Asi, uyu muchero une zvakare fiber uye akasiyana antioxidants, ese ari maviri anoita basa mukuderedza huwandu hweshuga yeropa ().

Nepo iyo fiber ichinonoka chiyero icho muviri wako unotora shuga muropa rako rerukova, ayo antioxidant zvemukati zvinobatsira kudzora chero kushushikana kupindirana kwakabatana nekukwira mashuga eropa (()).

Izvi zvinoita kuti zvive nyore kuti muviri wako utarise kuwanda kwe carbs uye kudzikamisa mashuga eropa.

Glycemic indekisi yemango

Iyo glycemic index (GI) chishandiso chinoshandiswa kurongedza chikafu zvinoenderana nemhedzisiro yavo pashuga yeropa. Pachikero chayo 0-100, 0 inomiririra kusaita uye zana inomiririra zvinofungidzirwa kumedza shuga chaiyo (7).

Chero chikafu chinosvika pasi pemakumi mashanu neshanu chinoonekwa sechakaderera pachiyero ichi uye inogona kunge iri sarudzo iri nani kune vanhu vane chirwere cheshuga.

Iyo GI yemango ndeye makumi mashanu neshanu, iyo zvine hunyanzvi inozvimisikidza seyakaderera GI chikafu (7).

Zvakadaro, iwe unofanirwa kugara uchiziva kuti mhinduro dzevanhu dzechikafu dzinosiyana. Nekudaro, nepo mango ichinyatso kutarisirwa senge ine carb ine hutano, zvakakosha kuti uongorore maitiro aunopindura nayo pachezvako kuti uone kuti yakawanda sei yaunofanira kuisa mukudya kwako (,)

Mango ine shuga yechisikigo, iyo inogona kubatsira mukuwedzera kweshuga yeropa. Nekudaro, kugoverwa kwayo kwefibre uye antioxidants kunogona kubatsira kudzikisira huwandu hwayo hweshuga yeropa.

Maitiro ekuita mango kuti iwedzere chirwere cheshuga-chinoshamwaridzika

Kana iwe uine chirwere cheshuga uye uchida kuisa mango mukudya kwako, unogona kushandisa nzira dzinoverengeka kudzikisa mukana wekuti ichawedzera mashuga eropa rako.

Chikamu chekutonga

Nzira yakanakisa yekudzikisa chibereko ichi shuga yeropa mhedzisiro ndeyekurega kudya zvakawandisa panguva imwechete ().

Carbs kubva kune chero chikafu, kusanganisira mango, inogona kuwedzera yako mashuga eropa - asi hazvireve kuti iwe unofanirwa kuibvisa pane yako yekudya.

Kumwe kushumirwa kwe carbs kubva kune chero chikafu kunofungidzirwa kutenderedza gumi nemashanu magiramu. Sezvo 1/2 mukombe (82.5 magiramu) emango wakachekwa unopa anenge 12.5 magiramu e carbs, chikamu ichi chiri pasi pechimwe chete chinoshanda che carbs (,).

Kana uine chirwere cheshuga, tanga ne 1/2 mukombe (82.5 gramu) kuti uone kuti shuga yako yeropa inopindura sei. Kubva ipapo, iwe unogona kugadzirisa yako chikamu chemazana uye kuwanda kusvika iwe wawana iyo huwandu hunoshanda zvakanyanya kwauri.

Wedzera sosi yeprotein

Zvakawanda senge fiber, protein inogona kubatsira kudzikisa shuga yeropa spikes kana ichidyiwa padyo neakakwira carb chikafu senge mango ().

Mango zvakasikwa ine faibha asi haina kunyanya kukwirira mumapuroteni.

Naizvozvo, kuwedzera sosi yeprotein kunogona kukonzera kukwira kwakadzika kweshuga yeropa pane kana uchizodya muchero wega ().

Kuti uwane kudya kwakaringana kana chikafu chinonaka, edza kubatanidza mango yako nezai rakabikwa, chimedu chechizi, kana nzungu nzungu.

Iwe unogona kudzikamisa mango kukanganisa pashuga yako yeropa nekuyera kudya kwako uye kubatanidza chibereko ichi neine sosi yeprotein.

Chinokosha

Mazhinji emakoriori ari mango anouya kubva pashuga, zvichipa chibereko ichi mukana wekusimudza mashuga eropa - kunyanya kunetsekana kune vanhu vane chirwere cheshuga.

Izvo zvakati, mango inogona kuramba iri sarudzo ine chikafu kune vanhu vari kuyedza kudzora shuga yeropa.

Imhaka yekuti ine yakaderera GI uye ine fiber uye antioxidants iyo inogona kubatsira kudzikisira shuga yeropa spikes.

Kudzidzira zvine mwero, kutarisa masheya echikamu, uye kubatanidza ichi chibereko chinotonhora nemapuroteni-akapfuma zvekudya inzira dziri nyore dzekuvandudza yako shuga shuwa kana iwe ukaronga kuisa mango mune kwako kudya.

Nzira Yokutema: Mango