Jessica Vargas
[lwptoc]
Mango ali ndi mavitamini ambiri omwe amathandizira chitetezo chamthupi , kukonza maso komanso kumapangitsa khungu lokongola . Chomera chachiwiri cha mangiferin chomwe chili mu mango chimatengedwa ngati njira yabwino yothetsera matenda osiyanasiyana azachipatala. Drupe imathandizanso kuti chimbudzi chikhale bwino komanso chimalimbikitsa thanzi la m'mimba mukadyedwa pafupipafupi.
Wotsekemera komanso wotsekemera - ndi momwe thupi lachikasu la mango limakondera. Drupe wotchuka amamera pamitengo ndipo amatha kulemera mpaka 2 kilogalamu. Mango amachokera ku India. Yakhala ikulimidwa kumeneko kwa zaka zoposa 4,000 ndipo imatengedwa ngati chipatso cha dziko. Pakadali pano, zipatsozi zimachokera ku Brazil, Pakistan, Mexico, Africa ndi Madagascar. Zitha kukhala zachikasu, zofiira, lalanje kapena zobiriwira kutengera zosiyanasiyana. Choncho mtunduwo sulola kuti munthu adziŵe ngati mangowo akucha.
Kukhitchini, mango samangopangidwa kuti apange mchere, timadziti, jamu ndi makeke . Zamkati ndizowonjezeranso zokoma pazakudya zokometsera monga ma curries kapena saladi. Mukagula mango, ndi bwino kuwasunga pamalo otentha ndi kuwadya mwachangu.
Koma mango samakoma kokha. Ndi bomba lofunika kwambiri lomwe limatha kuthandizira thanzi lathu m'njira zambiri ndi zinthu zake zosiyanasiyana. Mwachitsanzo, mango ali ndi mavitamini ambiri ndi zakudya zina zomwe zimathandizira kagayidwe kake, kuteteza maselo ndi kulimbikitsa chitetezo cha mthupi. Sizopanda pake kuti mango amatengedwa ngati mankhwala achilengedwe a matenda osiyanasiyana m'machiritso achikhalidwe cha anthu ambiri.
Amapereka cocktail yowona yazakudya
Mango samangokoma basi. Amakhalanso ndi zakudya zosiyanasiyana zomwe zimathandiza thupi lathu m'njira zosiyanasiyana. Kuwonjezera pa vitamini C, vitamini E ndi kupatsidwa folic acid, beta-carotene iyenera kutchulidwa apa. Uwu ndi kalambulabwalo wa vitamini A, womwe ndi wofunikira panjira zosiyanasiyana m'thupi (monga kusintha kwa ma cell, kuwona kapena chitetezo chamthupi). Kumbali inayi, folic acid imathandizira kugawanika kwa maselo ndipo vitamini C imalimbitsa chitetezo cha mthupi.
Kuonjezera apo, mango amapereka mchere monga potaziyamu, magnesium ndi calcium komanso zomera zachiwiri komanso fiber yambiri. Zotsirizirazi zimatsimikizira kuti chimbudzi ndi matumbo zimagwira ntchito bwino.
Samalani mukaonda: Mango amakhala ndi shuga wambiri
Ngati mukufuna kuchepetsa thupi ndikuwerengera zopatsa mphamvu, musaiwale: Ngakhale zili ndi zosakaniza zambiri, zathanzi, mango amakhala ndi shuga wambiri - komanso mphamvu zambiri: magalamu 100 a zamkati amapereka pafupifupi 60 kilocalories. Mulingo womwewo wa papaya kapena sitiroberi, kumbali ina, pali pafupifupi theka la kuchuluka kwake, komwe ndi 32 kilocalories.
Amapanga khungu lokongola
Mango m'malo mwa zonona? Koposa zonse, vitamini A yomwe imapezeka mu chipatso chotsekemera monga kalambulabwalo, beta-carotene, imakhala ndi zotsatira zabwino pakhungu. Vitamini A ndi wofunikira pakugawanika kwa ma cell ndi machiritso a mabala. Zimathandizira kuti khungu lizipanganso bwino komanso kuti lizitha kukonzanso mwachangu tinthu takufa. Izi zimawonekera, mwachitsanzo, kupyolera mu maonekedwe owala ndi maonekedwe okongola.
Monga antioxidant wogwira mtima, vitamini A imatetezanso ku ma free radicals. Akatswiri amakhala ndi tinthu tating'ono ta oxygen timene timayambitsa kukalamba kwa khungu, mwa zina. Antioxidant wina ndipo motero anti-aging agent ndi vitamini C yomwe ili mu mango. Izi zimathandizanso kupanga collagen. Ma Collagens ndi mapuloteni omwe ali m'gulu la zigawo zofunika kwambiri za khungu ndi minofu ina ya thupi. Amaonetsetsa kuti khungu limakhala losalala komanso losalala.
Imathandizira chitetezo cha mthupi
Ngati mumadya mango, sikuti mukungochitirako khungu lanu. Chitetezo cha mthupi chimapindulanso ndi mavitamini ambiri osiyanasiyana omwe ali mu zamkati zachikasu.
- vitamini A: Imawonetsetsa kuti ma cell membranes azikhalabe. Izi ndi zofunika kwa chotchinga ntchito ya mucous nembanemba maselo mu airways, mu m`mimba thirakiti kapena mkodzo thirakiti. Izi zikutanthauza kuti tizilombo toyambitsa matenda sitingathe kulowa m'thupi. Kuonjezera apo, vitamini A imathandizira ntchito ya maselo a chitetezo cha mthupi ndipo ndiyofunikira pakupanga ma antibodies.
- vitamini C: Amagwira ntchito limodzi ndi mavitamini A ndi E kuthandizira chitetezo cha mthupi.
- vitamini E: Imalepheretsa njira zomwe zimayambitsa kutupa. Monga vitamini A ndi kupatsidwa folic acid, imathandizira ntchito ya maselo a chitetezo cha mthupi ndipo ndiyofunikira pakupanga ma antibodies.
Amapereka mkangaziwisi wamphamvu Mangiferin
Kuphatikiza pa mavitamini ndi mchere, mango amaperekanso zomera zachiwiri monga zomwe zimatchedwa mangiferin. Polyphenol sichipezeka mu zipatso zokha, komanso mbewu, khungu ndi pachimake. Mangiferin ali ndi antioxidant kwenikweni, ndichifukwa chake amatengedwa ngati mkangaziwisi woopsa. Ma radicals aulere ndizinthu zapakatikati za metabolism yathu yomwe imayang'anira chitukuko cha matenda osiyanasiyana.
Mangiferin ndi jack weniweni wa malonda onse pokhudzana ndi zotsatira zolimbikitsa thanzi: Zimatengedwa kuti ndi zotsutsana ndi zotupa komanso zopweteka komanso zimanenedwa kuti zimathandiza motsutsana ndi mabakiteriya ndi mavairasi. Chomera cha bioactive chimagwiritsidwa ntchito - makamaka m'mankhwala achikhalidwe - ngati mankhwala a matenda monga shuga, dementia, kukhumudwa, mavuto amtima, ziwengo kapena khansa. Mpaka pano, palibe umboni womveka wa sayansi womwe ungatsimikizire kuti Mangiferin amachiritsa.
Imalimbitsa mtima ndi minofu
Mango ali ndi potaziyamu wambiri. 100 magalamu a zamkati amapereka pafupifupi 170 milligrams ya mchere. Potaziyamu imakhudzidwa ndi njira zambiri m'thupi. Mwa zina, ndizofunika kuti banja likhale ndi electrolyte moyenera ndikuwonetsetsa kuti mphamvu zamagetsi za mitsempha zimafalitsidwa bwino. Kupatsirana kosakwanira kumalepheretsanso kugwira ntchito kwa minofu ndi mtima. Ngati thupi likusowa potaziyamu, kufooka kwa minofu, ziwalo ndi mtima wa arrhythmia zimatha kuchitika.
Amalimbikitsa chimbudzi
Ngati mumadya mango, mumathandiziranso chimbudzi chanu. Udindo wa izi si ulusi wazakudya komanso ma polyphenols a bioactive. Izi ndi zomwe kafukufuku waku US wopangidwa ndi dipatimenti ya Nutrition and Food Science ku Texas A&M University adapeza. Ofufuzawo adaphunzira anthu omwe ali ndi vuto la kudzimbidwa kosatha omwe amadya mango zamkati kapena ufa wofanana wa fiber. M’gulu la anthu odya mango, kuchulukira kwa matumbo ndi kusasinthasintha kwa chimbudzi kunayamba kuyenda bwino. Asayansi adapezanso umboni wosonyeza kuti kudya mango kumachepetsa kutupa komanso kumalimbitsa matumbo.
Zabwino kwa maso
Mango ali ndi beta-carotene wambiri. Thupi limasintha michereyi kukhala vitamini A, yomwe imathandizira njira zambiri. Mwa zina, vitamini A ndi yofunika kuti masomphenya . Monga gawo la zowoneka za pigment rhodopsin, zimatsimikizira kuwona bwino usiku komanso madzulo. Kusowa kwa vitamini A nthawi zambiri kumawonekera ngati khungu la usiku. Komanso kutupa kwa cornea ndi maso owuma kungakhale zotsatira za kudya kosakwanira kwa vitamini A. Kuperewera kumapha makamaka ana. Zikafika poipa kwambiri, zimatha kuyambitsa khungu.
