Hutano Kubatsira kweMango Ita Iyo Imwe yeakanakisa Tropical Zvibereko Zvaunogona Kutenga

Zvemukati

• Chidiki Mango 101
• Mango Nutrition Chokwadi
• Mango Benefits
• Inosimudzira Healthy Digestion
• Inoderedza Njodzi yeCancer
• Inodzora Ropa Shuga
• Inotsigira Iron Absorption
• Inokurudzira Hutano Hwakanaka neBvudzi
• Nzira Yokutema uye Kudya Mango
• Ongororo ye

Kana usiri kudya mango pane akajairwa, ini ndichave wekutanga kuzvitaura: Uri kurasikirwa zvachose. Uyu muchero wakakora, wakavharika wakapfuma uye unovaka muviri zvekuti unowanzo kunzi "mambo wemichero," zvese mukutsvaga uye netsika dzepasirese. Uye nechikonzero chakanaka, zvakare - mango ari kuzara nemavhitamini nemaminerari, pamwe nefiber kubhoti. Heano mabhenefiti ehutano emango, pamwe nenzira dzekushandisa mango mune chikafu chako nezvinwiwa.

Chidiki Mango 101

Inozivikanwa nekunaka kwadzo uye ruvara rweyero unoshamisa, mango muchero une creamy-textured wakaberekerwa kumaodzanyemba kweAsia unogara munzvimbo dzinodziya, dzinopisa uye dzinopisa (funga: India, Thailand, China, Florida), maererano nenyaya yakabudiswa Genome Biology. Nepo varipo mazana yemhando dzinozivikanwa, imwe yemarimi akajairika imango yekuKent yekuFlorida-yakasimwa — muchero muhombe wedenderedzwa uyo, kana waibva, une peel tsvuku-girini-yero iyo, yup, inoratidzika kunge mango emoji IRL.

Mangos inyanzvi chibereko chematombo (ehe, kunge mapichisi), uye - chinonakidza chokwadi, chenjera! - vanobva kumhuri imwechete seasheasi, mapistachios, uye ivy ine huturu. Saka kana uri weergoria kune nzungu, iwe ungangoda kurega kubva mangos futi. Uye zvakafanana zvinoitika kana uri weergoria kune latex, avocado, mapichisi, kana maonde sezvo iwo ese aine mapuroteni akafanana neaya ari mumango, maererano nechinyorwa chakaburitswa mu Asia Pacific Allergy. Kwete iwe? Zvadaro ramba uchiverenga kuti ~mango mania~.

Mango Nutrition Chokwadi

Hunhu hwemango hunoyevedza seyellow hue. Iyo yakanyanya kukwirira muvitamini C uye A, ese ari maviri ane antioxidative zvivakwa uye akakosha pakurwisa immune basa, sekureva kwaMegan Byrd, RD, akanyoreswa dietitian uye muvambi we Iyo Oregon Dietitian. Vitamin C inobatsira zvakare mukuumbwa kwecollagen, iyo inobatsira kupodza maronda, inosimbisa mapfupa, uye ganda rakakora, nepo vhitamini A ichiita chinzvimbo mukuona uye nekuchengetedza mitezo yako ichishanda nemazvo, anotsanangura. (Onawo: Unofanirwa Kuwedzera Collagen kune Kudya Kwako Here?)

Mango inewo huwandu hunoshamisa hwemaginesiamu inosimudzira uye inosimbisa B mavhitaminzi, kusanganisira 89 micrograms yeB9, kana folate, pamango, sekureva kweUS department rekurima (USDA). Izvo zvinosvika makumi maviri neshanu muzana ezvezuva nezuva zvinokurudzirwa kudya folate, iyo isiri chete yakakosha vhitamini yekusununguka asi zvakare inodikanwa kugadzira DNA nemajini, maererano neNational Institutes of Health (NIH).

Zvakare, tsvagiridzo inoratidza kuti mango inzvimbo ine nyeredzi yepolyphenols - mamicronutrients akazara nezvirwere-kurwisa antioxidants - anosanganisira carotenoids, makatechini, uye anthocyanins. (Carotenoids, nenzira, zvakare inodyara pigments iyo inopa mango nyama yayo iconic yeyero hue.)

Pano, kuputsika kwehutano hwemango imwe (~ 207 gramu), maererano neUSDA:

• 124 macalorie
• 2 gramu mapuroteni
• 1 gramu mafuta
• 31 magiramu emakhahydrates
• 3 gramu fiber
• 28 gramu shuga

Mango Benefits

Kana uri mutsva kumango, unenge uri mubishi chairo. Chibereko chinotapira chinopa akasiyana siyana ehutano mabhenefiti nekuda kweiyo yakapfuma jekiseni yezvakakosha zvinovaka muviri. Iyo inonakawo senge ~ chaiyo kurapa ~, asi isu tichataura nezve nzira dzekudya muchidimbu. Chekutanga, ngatitarisei hutano hwemango uye kuti ingakuitirei.

Inosimudzira Healthy Digestion

Mango ine zvese zvinogadzikana uye zvisingasvike fiber, izvo zvakakosha pakugaya zvine hutano. "Soluble fiber [inonyungudika] mumvura sezvainofamba nemugadziriro yako yekugaya," anotsanangura kudaro Shannon Leininger, M.E.d., RD, chiremba wezvekudya akanyoreswa uye muridzi weLiveWell Nutrition. Izvi zvinogadzira gel-senge chinhu chinodzikisira kugaya, anowedzera, achirega muviri wako uchitora zvinovaka muviri zvichipfuura. (Ona: Sei Fibre Inogona Kuva Iyo Inonyanya Kukosha Muhutano MuDhayeti Yako)

Kana iri yekusagadziriswa fiber? Ndozvinhu zvine tambo mumango zvinonamira mumeno ako, anodaro Leininger. Panzvimbo pekunyungudika mumvura senge isanganiswa yaro yakasanganiswa, faibha isingasungike inochengetedza mvura, izvo zvinoita kuti chituru chinyoro, bulkier, uye zvive nyore kupfuudza, sekureva kweU.S. National Library yeMishonga (NLM). "Nenzira iyi, zvinobatsira kupa ura nguva dzose uye [kunodzivirira] kupatira," anodaro Leininger. Case in point: Chidzidzo chemavhiki mana chakawana kuti kudya mango kunogona kuvandudza zviratidzo zvekuvhara kusingaperi mune vamwe vanhu vane hutano. Chaizvoizvo, kana kuwanda kwekufamba kwako kwemukati kuchisiya kushoma, mango inogona kunge iri yako BFF nyowani. (Onawo: 10 Yakakwira-Protein Kudyara-Yakavakirwa Chikafu Izvo Zviri Nyore Kugaya)

Inoderedza Njodzi yeCancer

"Mango anoremerwa nemishonga inorwisa mabhakitiriya inochengetedza muviri wako kubva kuzvipenga zvemahara," anodaro Byrd. Kurumidza kuzorodza: ​​Mahara radicals mamorekuru asina kugadzikana kubva kune zvinosvibisa zvakatipoteredza ayo "anonyanya kutenderera nemuviri wako, achizvibatanidza nemaseru uye achikonzera kukuvara," anotsanangura kudaro. Izvi zvinogona pakupedzisira kutungamira mukukwegura usati wakurumidza uye kunyangwe kenza, sekukuvara kuchipararira zvimwe masero ane hutano. Nekudaro, antioxidants senge mavitamini C uye E mumamango "anonamira kune avo vakasununguka radicals, vachiapedza simba uye kudzivirira kukuvara pakutanga," anodaro Byrd.

Uye, ICYMI pamusoro, mamango akazara nemapolyphenols (zvinomera zvinoshanda se antioxidants), kusanganisira mangiferin, iyo "super antioxidant" (hongu, yakadaidzwa kudaro). Inokosheswa nekuda kwayo inogona kunge ine simba kenza-kupaza zvivakwa, mangiferin yakaratidzirwa kuparadza masero emukenza eovarian mune 2017 lab yekudzidza uye maseru emukenza emapapu mune ye201 lab yekudzidza. Mune zvese izvi kuedza, vaongorori vakafungidzira kuti mangiferin akakonzeresa gomarara sero kufa nekutsikirira mamorekuru nzira maseru aifanira kurarama.

Inodzora Ropa Shuga

Ehe, iwe unoverenga izvo chaizvo: Mangoes anogona, muchokwadi, kudzora shuga yeropa. Asi havana kufanana super yakazara neshuga? Hongu - anenge 13 magiramu pamango. Zvakadaro, ongororo ya2019 yakawana kuti mangiferin mumango inodzvanya alpha-glucosidase uye alpha-amylase, ma enzymes maviri anobatanidzwa mukudzora shuga yeropa, zvichikonzera hypoglycemic mhedzisiro. Dudziro: Mangoes anogona kudzikisira shuga yeropa, ichibvumira kuwanda pamusoro pematanho uye, nekudaro, kudzikisa njodzi yezvirwere zvakaita seshuga. (Yakabatana: Iyo 10 Chirwere cheshuga Zviratidzo Vakadzi Vanofanira Kuziva Nezve)

Pamusoro pezvo, chidzidzo chidiki che2014 chakaburitswa mukati Nutrition uye Metabolic Insights vakawana kuti mango inogona kusimudzira mwero wehuga yeropa muvanhu vane kufutisa, izvo zvinogona kunge zvichikonzerwa nefibre yezviri mumango. Fiber inoshanda nekunonoka kuiswa kweshuga, anodaro Leininger, iyo inodzivirira kumuka kwakasimba kweropa glucose.

Inotsigira Iron Absorption

Nemhaka yehuwandu hwayo hwevhitamini C, mango “chikafu chine utano kune vaya vasina iron,” anodaro Byrd. Izvi imo nekuti vhitamini C inobatsira muviri kutora simbi, kunyanya, nonheme iron, iyo inowanikwa mune zvekudya senge pizi, bhinzi, uye zviyo zvakasimbiswa, maererano neNIH.

"Kutorwa kwesimbi kwakakosha pakuumbwa kwesero reropa uye kugona kwayo kutakura okisijeni," anotsanangura Byrd. "Uye" kunyangwe vanhu vazhinji vasingafanire kunetseka nezvedanho ravo resimbi, avo vasina ayoni vanogona kubatsirwa nekudya zvekudya [zvine vitamini C-zvakapfuma] semango panguva imwechete nezvikafu zvine iron. "

Inokurudzira Hutano Hwakanaka neBvudzi

Kana iwe uri kutsvaga kusimudzira yako yeganda-yekuchengetedza mutambo, svika kune ino inodziya michero. Vitamini C zvirimo mumango zvinogona "kubatsira mukugadzirwa kwecollagen kune vhudzi rakanaka, ganda uye nzara," anodaro Byrd. Uye izvo zvinonyanya kukosha kana iwe uri kutsvaga kurwisa zviratidzo zvekukwegura, sezvo collagen inozivikanwa kuti inotsvedza ganda uye ichipa imwe yeiyi yehudiki bounce. Zvino pane beta-carotene inowanikwa mumango, inogona kuve nesimba rekuchengetedza ganda kubva kukuvara kwezuva kana ichidyiwa, sekureva kwechinyorwa chakaburitswa mu American Journal yeClinical Nutrition. Saka, zvinobhadhara kuti uenderane neiyo antioxidant-yakapfuma kudya inosanganisira mango (kunyangwe iwe uchifanira kunge uchiri kushandisa SPF).

Kana iwe uchida kugadzira nzvimbo yemango-yakasimudzira zvigadzirwa mune yako mushonga kabhineti, edza: Golde Yakachena Greens Kumeso Mask (Tenga Iiri, $ 34, thesill.com), Mavambo Haambofi Aka Dull Moment Ganda Polisher (Tenga Iiri, $ 32, origins.com ), kana One Love Organics Ganda Muponesi Multi-Tasking Wonder Balm (Tenga Iiri, $ 49, credobeauty.com).

Golde Yakachena Greens Kutarisana neMask $ 22.00 chitenge icho Iyo Sill Mavambo Haambofi Yakasviba Nguva Kweganda-Inopenya Chiso Polisher $ 32.00 chitenge icho Mavambo One Love Organics Skin Savior Multi-Tasking Wonder Balm $49.00 tenga iyo Credo Runako

Nzira Yokutema uye Kudya Mango

Paunenge uchitenga mango nyowani muchitoro chikuru, pane zvinhu zvishoma zvekuchengeta mupfungwa. Mango asina kuibva akasvibira uye akaomarara, nepo mamango akaibva akapenya orenji-yero uye anofanirwa kuve nekupihwa kana iwe uchinge uchiminya. Haukwanise kuziva kana muchero wagadzirira here? Uya nayo kumba uye rega mango ibve pane tembiricha yemukati; kana paine hwema hunotapira hwakatenderedza hunde uye hwave nyoro, cheka uvhure. (Yakabatana: Maitiro Ekutora Rokodzi Avocado Nguva Imwe Imwe)

Iwe unogona zvakare nehunyanzvi kudya ganda, asi haisiriyo zano rakanakisa. Iyo peel "yakanaka waxy uye yerabha, saka magadzirirwo uye kuravira hazvina kukodzera kune vazhinji," anodaro Leininger. Uye nepo iine imwe fiber, "iwe uchawana yakawanda yekudya uye inonaka kubva munyama pachayo."

Hauna chokwadi kuti woicheka sei? Byrd ane musana wako: "Kucheka mango, ibate nedzinde rakanongedza sirin'i, uye cheka mativi maviri akafara zvikuru emango [kubva] mugomba. Unofanira kuva nezvidimbu zviviri zvemango zvakaita ovhari zvauchatora. ndinogona kusvuura nekudonha. " Kana, iwe unogona kutsemura "grid" muhafu yega yega (pasina kuboora ganda) uye kuburitsa nyama nehupuni. Pagomba pachavawo nenyama inenge yasara, saka iva nechokwadi kuti wacheka nepaunogona napo.

Unogonawo kuwana mango yakaomeswa kana kuomeswa nechando, kana iri muto, jamu, kana hupfu. Zvisinei, Byrd anokarakadza kuti munhu arambe akatarira shuga yakawedzerwa uye mishonga inochengetedza, iyo yakanyanya kunyanya mumango akaomeswa nemuto wemango. "Yakawedzerwa shuga inonetsa nekuti [iine] mamwe macalorie, asi hapana imwezve inobatsira kubva kune hutano," anodaro Leininger. "Izvi zvinogona kupa mukana kuwanda kwehuremu hwakawandisa, shuga yakakwira muropa, chiropa chine mafuta, uye cholesterol yakawanda."

Kunyanya, kana uchitenga muto wemango, Leininger inoratidza kutsvaga chigadzirwa chinoti "100% muto" pakanyorwa. "Nenzira iyi, unogona kuve nechokwadi chekuti uri kuwana zvinovaka muviri nemuto wacho." Kunze kwezvo, "iwe kashoma kuti unzwe wakaguta pagirazi remuto maringe nekudya chimedu chemuchero," anowedzera.

Ramba wakatarira kune fiber zviri mukati mepakeji mango, zvakare. "Kana iwe usingaone anokwana matatu kusvika mana magiramu e fiber pakushanda, chigadzirwa ichocho chingangodaro chakanyatsogadziriswa uye kuwedzererwa zvakanyanya," anogovera Byrd. "Nekuwandisa mango, unorasikirwa nehutano hwakawanda."

Kana iri hupfu hwemango? (Hongu, chinhu!) "Kushandisa kunonyanya kukosha kungave kuiwedzera kumvura [kune] humwe hwekunaka," anodaro Leininger, asi iwe unogona zvakare kuiwedzera kune smoothies kana majusi. Iyo zvakare ine yakafanana zvinovaka muviri chimiro kune chaiyo mango, asi sezvo yakanyatsogadziriswa, iye achiri kuratidza kudya muchero wese kuti uwane zvakakwana mabhenefiti. Kunzwa dingindira pano?

Heano akati wandei mazano ekugadzira mango mapepa kumba:

… Mune salsa. Leininger anokurudzira kushandisa diced mango kugadzira salsa inopisa. Ingosanganisa "hanyanisi tsvuku, cilantro, mupunga wewaini vhiniga, mafuta omuorivhi, munyu, uye mhiripiri, [wozowedzera ku] hove kana nyama yenguruve," anodaro. "Kunaka kwevhiniga kunoenzanisa kutapira kwemango, iyo inorumbidza [nyama]." Inogadzirawo mhondi chip dip.

… Mu salads. Mango ichangobva kutsvawa inowedzera kutapira kunofadza kumasaradhi. Iyo inobatana zvakanyanya zvakanaka nejimu yejusi uye hove, senge mune iyi shrimp uye mango saladi.

… Mukudya kwemangwanani tacos. Kusvusvura kunotapira, gadzira tropical berry tacos nekuisa yogati, diced mango, mabheri, uye shredded kokonati pamatortilla madiki. Pamwe chete, izvi zvinongedzo zvinogona kuwedzera imwe yakakomba beach vibes kune yako yemangwanani maitiro.

… Mune zvinotsvedzerera. Mango nyowani, pamwe neiyo yakachena mango muto, inoshamisa mune smoothies. Pair iyo pamwe nezvimwe michero yetropiki seinanazi uye orenji kune inofadza mango smoothie.

… Munguva yehusiku husiku. "Oats yehusiku yakanaka nekuti unogona kuigadzirira usiku hwapfuura uye wagadzirira kudya kwemangwanani," anodaro Leininger. Kuti uigadzire nemango, sanganisa zvikamu zvakaenzana oats echinyakare uye mukaka usina mukaka, pamwe nehafu ye yogati yakawanda. Chengetedza mumudziyo usingapindi mhepo, segaba remasoni, woisa mufiriji kwehusiku hwose. Mangwanani, pamusoro ne diced mango uye maple syrup, wobva wanakidzwa.

… Mumupunga wakakangwa. Ratidzai mupunga wenyu wamazuva ose wakakangwa nemango dzakachekwa. Leininger inokurudzira kuibatanidza nekarroti, gariki, hanyanisi hanyanisi, uye muto we soy kune medley yezvinhu zvinoshamisa zvinonaka.

… Mumvura inogadzirwa nezvibereko. Usakurumidza kukanda iro gomba remumango. Sezvo yakafukidzwa nenyama yemango yakasara, unogona kuiwedzera mujagi remvura uye uite kuti itonhorere mufiriji usiku hwose. Huya mangwanani, iwe uchave unonaka wakasvinirwa mvura.

… Semutoo. "Mango [inonaka zvinoshamisa] semuto, wakasanganiswa nemukaka wekokonati uye cilantro," anodaro Byrd. Drizzle pamusoro penzombe dzakakodzwa, hove dzakabikwa, kana tacos nhema bhinzi.

Ongororo ye

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