Ngaba abantu abanesifo seswekile bangayitya imango?

Umxholo

• Imango isondlo kakhulu
• Inefuthe eliphantsi kwiswekile yegazi
• Isalathiso seGlycemic semango
• Uyenza njani imango ukuba ibe nesifo seswekile
• Ulawulo lwesahlulo
• Yongeza umthombo weprotheni
• Umgca wezantsi
• Indlela yokusika: Iimango

Idla ngokubizwa ngokuba "ngukumkani weziqhamo," imango (Mangifera indica) sesinye seziqhamo ezithandwayo zetropiki emhlabeni. Ixabisekile yenyama yayo eqaqambileyo etyheli kunye nokungaqhelekanga, incasa emnandi ().

Esi siqhamo setye, okanye idrupe, sele silinywe ikakhulu kwimimandla yetropiki yaseAsia, eAfrika, nakuMbindi Merika, kodwa ngoku ikhulile kwihlabathi jikelele (,).

Ngenxa yokuba iimango ziqukethe iswekile yendalo, abantu abaninzi bayazibuza ukuba ingaba kufanelekile na kubantu abanesifo seswekile.

Eli nqaku lichaza ukuba ngaba abantu abanesifo seswekile banokufaka ngokukhuselekileyo imango kwizidlo zabo.

Imango isondlo kakhulu

Iimango zilayishwe ngeevithamini kunye neeminerali ezahluka-hlukeneyo, ezenza ukuba zibe sisongezo sesondlo phantse nakuphi na ukutya - kubandakanya nezo zijolise ekuphuculeni ulawulo lweswekile yegazi ().

Ikomityi enye (i-165 yeegram) yemango esikiweyo inika izondlo ():

• Iikhalori: 99
• Iprotheni: 1.4 iigrem
• Amafutha: 0.6 iigram
• IiCarbs: Iigrama ezingama-25
• Iswekile: 22.5 iigrem
• Ifayibha: 2.6 iigram
• Vitamin C: Iipesenti ezingama-67 zeXabiso leMihla ngemihla (DV)
• Ibhrasi: I-20% ye-DV
• Umntu: I-18% ye-DV
• Vitamin A: I-10% ye-DV
• Vitamin E: I-10% ye-DV
• Potassium: I-6% ye-DV

Esi siqhamo sinebhanti encinci yezinye iiminerali ezibalulekileyo, kubandakanya i-magnesium, calcium, i-phosphorus, i-iron kunye ne-zinc ().

Imango ilayishwe iivithamini, izimbiwa, kunye nefayibha - izakhi ezingundoqo ezinokuphucula umgangatho wesondlo phantse nakuphi na ukutya.

Inefuthe eliphantsi kwiswekile yegazi

Ngaphezulu kwe-90% yeekhalori kwimango zivela kwiswekile, yiyo loo nto inokuba negalelo ekwandeni iswekile yegazi kubantu abanesifo seswekile.

Nangona kunjalo, esi siqhamo sine-fiber kunye nee-antioxidants ezahlukeneyo, zombini zidlala indima ekunciphiseni ifuthe leswekile yegazi ().

Ngelixa ifayibha icothisa inqanaba apho umzimba wakho uthatha iswekile ekuhambeni kwegazi lakho, umxholo wayo we-antioxidant unceda ukunciphisa nayiphi na impendulo yoxinzelelo enxulunyaniswa nokunyuka kwamazinga eswekile yegazi (,).

Oku kwenza ukuba kube lula emzimbeni wakho ukulawula ukuhamba kweecarbs kunye nokuzinzisa amanqanaba eswekile yegazi.

Isalathiso seGlycemic semango

Isalathiso se-glycemic (GI) sisixhobo esisetyenziselwa ukubeka inqanaba lokutya ngokweziphumo zeswekile yegazi. Kwinqanaba le-0-100, i-0 ayimelanga ukusebenza kwaye i-100 imele ifuthe elilindelweyo lokufaka iswekile esulungekileyo (7).

Nakuphi na ukutya okuphakathi kwe-55 kuthathwa njengokuphantsi kweli nqanaba kwaye kunokuba lukhetho olungcono kubantu abanesifo seswekile.

I-GI yemango ingama-51, ethi ikwahlule njengokutya okuphantsi kwe-GI (7).

Okwangoku, kuya kufuneka ugcine engqondweni ukuba iimpendulo zomzimba wabantu kukutya ziyahluka. Ke, ngelixa imango inokuthi ithathelwe ingqalelo njengokhetho lwe-carb esempilweni, kubalulekile ukuvavanya indlela ophendula ngayo buqu ukumisela ukuba ungakanani ekufuneka ubandakanye kwisidlo sakho (,).

Imango iqulethe iswekile yendalo, enokuthi ibe negalelo ekunyuseni amanqanaba eswekile yegazi. Nangona kunjalo, ukubonelelwa kwayo ngefiber kunye ne-antioxidants kunokunceda ukunciphisa ifuthe leswekile yegazi.

Uyenza njani imango ukuba ibe nesifo seswekile

Ukuba unesifo seswekile kwaye ufuna ukufaka imango kwisidlo sakho, ungasebenzisa iindlela ngeendlela zokunciphisa amathuba okuba inyuse amanqanaba eswekile yegazi.

Ulawulo lwesahlulo

Eyona ndlela yokunciphisa iziqhamo zeswekile yegazi zeziqhamo kukuphepha ukutya kakhulu ngaxeshanye ().

IiCarbs kuko nakuphi na ukutya, kubandakanya imango, zinokunyusa amanqanaba eswekile yegazi lakho - kodwa oko akuthethi ukuba kuyafuneka ungayikhuphi ekudleni kwakho.

Ukutya okukodwa kwe-carbs nakuphi na ukutya kuthathelwa ingqalelo malunga ne-15 yeegram. Njengokuba ikomityi ye-1/2 (i-82.5 yeegram) yemango esikiweyo ibonelela malunga ne-12.5 yeegramu zecarbs, eli nxalenye liphantsi kwenkonzo enye ye-carbs (,).

Ukuba unesifo seswekile, qala ngekomityhi ye-1/2 (82.5 gram) ukuze ubone ukuba iswekile esegazini lakho iphendula njani. Ukusuka apho, unokuhlengahlengisa ubungakanani besabelo sakho kunye nokuhamba rhoqo de ufumane isixa esisebenza ngcono kuwe.

Yongeza umthombo weprotheni

Ngokufana nefayibha, iprotein inokunceda ukunciphisa iswekile egazini xa ityiwa ecaleni kokutya okuphezulu njengemango ().

Imango ngokwendalo iqulathe ifayibha kodwa ayiphezulu kakhulu kwiproteni.

Ke ngoko, ukongeza umthombo weprotein kunokubangela ukonyuka okuphantsi kweswekile yegazi kunokuba ubunokutya isiqhamo ngokwakho ().

Ukutya okunokulinganisela okanye ukutya okulula, zama ukudibanisa imango yakho neqanda elibilisiweyo, iqhekeza lesonka samasi, okanye amandongomane.

Ungalinciphisa ifuthe lemango kwiswekile esegazini lakho ngokumodareyitha ukutya kwakho kunye nokudibanisa esi siqhamo kunye nomthombo weprotheni.

Umgca wezantsi

Uninzi lweekhalori kwimango zivela kwiswekile, inika esi siqhamo amandla okunyusa amanqanaba eswekile yegazi-inkxalabo ethile kubantu abanesifo seswekile.

Oko kwathethi, imango isenokuba lukhetho lokutya olusempilweni kubantu abazama ukuphucula iswekile yegazi.

Kungenxa yokuba ine-GI esezantsi kwaye iqulethe ifayibha kunye ne-antioxidants ezinokunceda ukunciphisa i-spikes yegazi.

Ukuziqhelanisa nokumodareyitha, ukubeka esweni ubungakanani besahlulo, kunye nokubhangqa kwesi siqhamo sitropiki kunye nokutya okuneproteyini yindlela elula yokuphucula impendulo yeswekile yegazi ukuba ucwangcisa ukufaka imango kwisidlo sakho.

Indlela yokusika: Iimango