Izibonelelo zeMpilo yeMango ziyenze ibe yenye yezona ziqhamo zintle zaseTropiki onokuzithenga

Umxholo

• Imango encinci 101
• Iinkcukacha zesondlo seMango
• Iinzuzo zeMango
• Ukukhuthaza ukwetyisa okunempilo
• Yehlisa uMngcipheko woMhlaza
• Ilawula iGazi leShukela
• Ixhasa ukufunxwa kwentsimbi
• Ukukhuthaza Ulusu olusempilweni kunye neNwele
• Indlela yokusika nokutya iMango
• Uphengululo lwe

Ukuba awutyi mango rhoqo, ndiza kuba ngowokuqala ukuyithetha: Ulahlekile ngokupheleleyo. Esi siqhamo, isiqhamo se-oval sityebile kwaye sinesondlo kangangokuba sihlala sibizwa ngokuba "yinkosi yeziqhamo," zombini kuphando kunye neenkcubeko kwihlabathi jikelele. Kwaye ngenxa yesizathu esivakalayo, iimango zigcwele iivithamini kunye neeminerali, kunye nefayibha yokuqalisa. Nazi izibonelelo zempilo zemango, kunye neendlela zokusebenzisa imango kukutya nakwiziselo zakho.

Imango encinci 101

Ezaziwa ngencasa yazo eswiti kunye nombala otyheli omangalisayo, iimango zisisiqhamo esibukhrim-esivela kumazantsi e-Asiya esikhula kwindawo eshushu, eshushu kunye nemozulu eshushu (cinga: eIndiya, eThailand, eTshayina, eFlorida), ngokwenqaku elipapashwe Ibhayoloji yeGenome. Ngelixa zikhona amakhulu zeentlobo ezaziwayo, enye yezona zilimo zixhaphakileyo yimango yaseKent Florida ekhuliswe eFlorida —isiqhamo esikhulu esimbhoxo, xa sivuthiwe, sinamaxolo abomvu-luhlaza-tyheli, athi yup, abukeke nje njengemango emoji IRL.

I-Mangos ngokuqinisekileyo sisiqhamo selitye (ewe, njengeepesika), kwaye -yinyani eyonwabisayo, lumka! - baphuma kwintsapho enye njenge-cashews, i-pistachios, kunye ne-poison ivy. Ke ukuba awuhambisani namantongomane, unokufuna ukuzikhwebula kwiimangos nazo. Kwaye kuyafana nokuba awuhambisani ne-latex, iavokhado, iipesika, okanye amakhiwane kuba zonke zineprotheyini ezifanayo nezo zemango, ngokwenqaku elipapashwe I-Allergy yaseAsia Pacific. Hayi wena? Emva koko qhubeka ufunda ~ mango mania ~.

Iinkcukacha zesondlo seMango

Iprofayili yesondlo semango inomdla nje ngombala wayo omthubi. Iphezulu kakhulu kwiivithamini C kunye no-A, zombini zineempawu ze-antioxidative kwaye ziyimfuneko ekusebenzeni komzimba, ngokukaMegan Byrd, R.D., ingcali yezokutya ebhalisiweyo kunye nomseki we I-Oregon Dietitian. I-Vitamin C iphinda incedise ekwenzeni i-collagen, enceda ukuphilisa amanxeba, ukuqinisa amathambo, kunye nolusu oluphuphumayo, ngelixa i-vitamin A idlala indima embonweni kunye nokugcina amalungu akho esebenza ngokufanelekileyo, uyachaza. (Jonga kwakhona: Ngaba kufuneka Wongeze iCollagen kukutya kwakho?)

Imango ikwaqhayisa ngexabiso leemagnesium yokunyusa imood kunye nokunika amandla iivithamini ze-B, kubandakanya ii-micrograms ezingama-89 ze-B9, okanye i-folate, kwimango nganye, ngokweSebe lezoLimo laseMelika (USDA). Oko kumalunga neepesenti ezingama-22 zemihla ngemihla ecetyiswayo ye-folate, engeyiyo i-vitamin yangaphambi kokubeleka kuphela kodwa iyimfuneko ekwenzeni i-DNA kunye nemathiriyeli yemfuza, ngokutsho kweZiko lezeMpilo leSizwe (NIH).

Ngaphezu koko, uphando lubonisa ukuba imango ngumthombo we-polyphenols - i-micronutrients egcwele izifo zokulwa ne-antioxidants-kuquka i-carotenoids, i-catechins, kunye ne-anthocyanins. (IiCarotenoids, ngasendleleni, zikwangumbala wezityalo onika inyama yemango ukuba ibe yimibala etyheli.)

Apha, ukonakaliswa kwesondlo semango enye (~ 207 gram), ngokwe-USDA:

• Iikhalori ezili-124
• 2 grams protein
• 1 gram amanqatha
• Iigrama ezingama-31 zecarbohydrate
• Iigrama ezi-3 zefayibha
• 28 iigrem iswekile

Iinzuzo zeMango

Ukuba ungumntu omtsha kwimango, ukwinto emnandi yokwenene. Isiqhamo esimnandi sinika uluhlu olubanzi lwezibonelelo zezempilo ngenxa yecocktail yayo etyebileyo yezondlo eziyimfuneko. Ikwangcamla njenge ~treat ~ yokwenyani, kodwa siza kuthetha ngeendlela zokutya nje kancinci. Okokuqala, makhe sijonge uncedo lwezempilo lwemango kunye nento enokuyenza kuwe.

Ukukhuthaza ukwetyisa okunempilo

Imango iqulethe zombini ifayibha enyibilikayo nenganyibilikiyo, ebalulekileyo ekucoleni okunempilo. "Ifiber enyibilikayo [inyibilika] emanzini njengoko ihamba ngesistim sakho sokugaya," kucacisa uShannon Leininger, M.E. Oku kudala into efana nejeli ethomalalisa inkqubo yokwetyisa, uyongeza, evumela umzimba wakho ukuba ubambe ngokufanelekileyo izondlo ezidlulayo. (Jonga: Kutheni iFibre inokuba sesona sondlo sibalulekileyo kukutya kwakho)

Ngokuphathelele ifayibha enganyibilikiyo? Yizinto ezinamathele kwimango ezibambekayo emazinyweni akho, uyaphawula uLeininger. Kunokuba inyibilike emanzini njengeqabane layo elinyibilikayo, ifayibha enganyibilikiyo igcina amanzi, nto leyo eyenza ukuba isitulo sibe thambileyo, sibe sikhulu, kwaye kube lula ukudlula, ngokutsho kweThala leeNcwadi leSizwe laseMelika (i-NLM). "Ngale ndlela, iyanceda ukuhambisa amathumbu rhoqo kwaye [kuthintele] ukuqhina, utshilo uLeininger. Imeko: Uphononongo lweeveki ezine lufumanise ukuba ukutya iimango kunokuphucula iimpawu zokuqunjelwa okungapheliyo kubantu abasempilweni. Ngokusisiseko, ukuba ukuphindaphinda kokuhamba kwamathumbu akho kushiya kungafuneki, iimango zisenokuba yi-BFF yakho entsha. (Jonga kwakhona: Ukutya okuSekwe kwiZityalo ezili-10 eziphezulu ekulula ukwetyiswa)

Yehlisa uMngcipheko woMhlaza

“Iimango zithwele i-antioxidants ezikhusela umzimba wakho kwiiradicals zasimahla,” utshilo uByrd. Ukuhlaziya ngokukhawuleza: I-radicals yamahhala ziimolekyuli ezingazinzanga ezivela kungcoliseko lokusingqongileyo "ezijikelezayo emzimbeni wakho, zinamathele kwiiseli kwaye zibangele umonakalo," uyachaza. Oku kunokukhokelela ekugugeni ngaphambi kwexesha nangomhlaza, njengoko umonakalo usasazeka enye iiseli eziphilileyo. Nangona kunjalo, i-antioxidants efana ne-vitamin C kunye ne-E kwiimango "zincamathela kwi-radicals yamahhala, iyancipha kwaye ithintele umonakalo kwindawo yokuqala," kusho u-Byrd.

Kwaye, i-ICYMI ngasentla, iimango nazo zigcwele i-polyphenols (izityalo zezityalo ezisebenza njenge-antioxidants), kuquka i-mangiferin, "i-antioxidant ephezulu" (ewe, ibizwa ngokuba yiloo nto). Ixabiso lepropathi elinamandla anokubangela umhlaza, i-mangiferin ibonakalisiwe ukutshabalalisa iiseli zomhlaza we-ovari kwisifundo seelebhu zango-2017 kunye neeseli zomhlaza wemiphunga kufundo lwelebhu lwango-2016. Kuzo zombini iimvavanyo, abaphandi bacingela ukuba i-mangiferin ibangele umhlaza wesifo sokufa ngokucinezela iindlela zeeseli ezifunekayo ukuze zisinde.

Ilawula iGazi leShukela

Ewe ufunda elo lungelo: Iimango zinokuthi, enyanisweni, zilawule iswekile yegazi. Kodwa ngaba abafani super zifakwe iswekile? Ewe - malunga ne-13 grams imango nganye. Okwangoku, uphononongo lwango-2019 lufumanise ukuba i-mangiferin kwiimango inqanda i-alpha-glucosidase kunye ne-alpha-amylase, ii-enzymes ezimbini ezichaphazelekayo kulawulo lweswekile yegazi, ekhokelela kwisiphumo se-hypoglycemic. Translation: Iimango zinokwehlisa iswekile yegazi, zivumela ulawulo ngakumbi kumanqanaba kwaye, ke, ukunciphisa umngcipheko wezifo ezinjengesifo seswekile. (Idibeneyo: Iimpawu ze-10 zesifo sikashukela Abafazi kufuneka bazi malunga nazo)

Ukongeza, uphando oluncinci luka-2014 olupapashwe kwi Isondlo kunye neMetabolic Insights ifumanise ukuba imango inokuwaphucula amanqanaba eglucose egazini kubantu abatyebe kakhulu, nto leyo enokubangelwa ngumxholo wefayibha kwiimango. Ifayibha isebenza ngokulibazisa ukufunxwa kweswekile, utshilo uLeininger, othintela ukunyuka okubukhali kweglucose yegazi.

Ixhasa ukufunxwa kwentsimbi

Ngenxa yamanqanaba aphezulu evithamin C, imango “kukutya okusempilweni ngokwenene kwabo baswele i-iron,” utsho uByrd. Kungenxa yokuba ivithamin C inceda umzimba ukuba uthathe i-iron, ngakumbi, i-nonheme iron, efumaneka kukutya okufana nee-ertyisi, iimbotyi, kunye neenkozo eziqinisiweyo, ngokwe-NIH.

"Ukufunxwa kwentsimbi kubalulekile ekwenziweni kweeseli ezibomvu zegazi kunye nokukwazi kwayo ukuphatha ioksijini," ucacisa uByrd. Kwaye "nangona abantu abaninzi bengenaxhala malunga namanqanaba abo e-iron, abo banqongopheleyo baya kuzuza ngokutya ukutya oku [vitamin C-rich] okufana neemango ngaxeshanye nokutya okutyebileyo kwesinyithi."

Ukukhuthaza Ulusu olusempilweni kunye neNwele

Ukuba ujonge ukonyusa umdlalo wakho wokukhathalela ulusu, fikelela kwesi siqhamo. Umxholo wevithamini C kwiimango unokunceda "ekwenziweni kwe-collagen yeenwele, ulusu kunye neenzipho ezisempilweni," utshilo u-Byrd. Kwaye oko kubaluleke ngakumbi ukuba ujonge ukulwa neempawu zokuguga, njengoko i-collagen isaziwa ngolusu olugudileyo kwaye ibonelele ngobuncinci bobutsha. Ke kukho i-beta-carotene efumaneka kwimango, enokuba namandla okukhusela ulusu ekonakalisweni lilanga xa ityiwe, ngokwenqaku elipapashwe kwi Ijenali yaseMelika yeZondlo zeklinikhi. Ke, kuyahlawula ukuqhubeka nokutya okutyebileyo kwe-antioxidant okubandakanya iimango (nangona kusafuneka ukuba usasebenzisa i-SPF).

Ukuba ufuna ukwenza indawo yeemveliso ezifakwe yimango kwikhabhathi yakho yamayeza, zama: IGolde ecocekileyo Imifuno yobuso obuyimfihlo (Thenga yona, $ 34, thesill.com), Imvelaphi ayisoze yaluthuthu ulusu lokucoca ulusu (Yithenge, $ 32, origins.com ), okanye One Love Organic Skin Saviour Multi-Tasking Wonder Balm (Yithenge, $ 49, credobeauty.com).

IGolde icocekile imifuno yobuso beMask $ 22.00 yithenge kwi-Sill Imvelaphi Ayizange ibengumzuzu Obuthuntu Obukhazimlisa Ulusu Lobuso Obukhazimlayo nge $32.00 uyithenge Imvelaphi Olunye Uthando Lwezinto Eziphilayo ulusu uMsindisi uMsebenzi oMangalisayo Wonder Balm $ 49.00 uyithenge iCredo Beauty

Indlela yokusika nokutya iMango

Xa uthenga iimango ezintsha kwivenkile enkulu, kukho izinto ezimbalwa ekufuneka uzigcine engqondweni. Iimango ezingavuthwanga ziluhlaza kwaye zinzima, ngelixa iimango ezivuthiweyo zikhazimla ngombala o-orenji-tyheli kwaye kufuneka zinikwe xa uzikhame ngobunono. Awunakwazi ukuba isiqhamo silungile na? Yizise ekhaya kwaye vumela imango ivuthwe kubushushu begumbi; ukuba kukho ivumba elimnandi elijikeleze isiqu kwaye ngoku sithambile, vula uvule. (Eyeleleneyo: Uyichola njani iAvocado evuthiweyo ngalo lonke ixesha elinye)

Ungaphinda utye ulusu, kodwa ayisiyiyo eyona mbono ilungileyo. I-peel "intle kwaye irabha, ke ukuthungwa kunye nencasa azilungelanga uninzi," utshilo uLeininger. Kwaye ngelixa inefayibha, "uya kufumana uninzi lwesondlo kunye nencasa evela enyameni ngokwayo."

Awuqinisekanga ukuba ungayisika njani? U-Byrd ubambe umqolo wakho: "Ukusika imango, yibambe ngesiqu esalatha esilingini, kwaye usike amacala amabini abanzi emango [emgodini]. Kuya kufuneka ube namaqhekeza emango amile okweqanda. unokuxobuka kunye nedayisi. " Okanye, ungayiceba "igridi" kwisiqingatha ngasinye (ngaphandle kokugqobhoza ulusu) kwaye ukhuphe inyama ngecephe. Kuya kubakho inyama eseleyo emhadini, ke qiniseka ukuba uyinqumle kangangoko unako.

Unokufumana imango eyomileyo okanye efriziwe, okanye ngohlobo lwejusi, ijam, okanye umgubo. Nangona kunjalo, u-Byrd ucebisa ukuba ujonge iswekile eyongeziweyo kunye nezilondolozo, eziphakame ngokukodwa kwimango eyomileyo kunye nejusi yemango. Iswekile eyongeziweyo yinkxalabo kuba [iqulethe] iikhalori ezongezelelweyo, kodwa akukho zibonelelo zongezelelekileyo zesondlo, utshilo uLeininger. "Oku kunokuba negalelo kumngcipheko okhulayo wobunzima obuninzi, iswekile ephezulu yegazi, isibindi esinamafutha, kunye ne-cholesterol ephezulu."

Ngokukodwa, xa uthenga ijusi yemango, uLeininger ucebisa ngokukhangela imveliso ethi "i-100% yejusi" kwileyibhile. "Ngale ndlela, ubuncinci unokuqinisekisa ukuba ufumana izakhamzimba ngejusi." Ngaphandle koko, "akunakufane uzive ugcwele kwiglasi yejusi xa uthelekiswa nokutya isiqhamo seziqhamo," uyongeza.

Hlala ujonge isiqulatho sefayibha yemango epakishweyo, nayo. "Ukuba awuboni ubuncinci i-3 ukuya kwi-4 yeegramu zentsinga ngokusebenza, loo mveliso inokuba icokisiwe kwaye icutshungulwe kakhulu," kwabelana ngo-Byrd. "Ngokusebenzisa kakhulu imango, uphulukana nexabiso lesondlo."

Ngokuphathelele umgubo wemango? (Ewe, yinto!) "Olona hlobo lusebenzayo lunokuba kukuyongeza emanzini [ukuze] ufumane incasa," utsho uLeininger, kodwa ungayongeza kwismoothies okanye kwiijusi. Ikwanayo iprofayili yesondlo efanayo kwimango eyiyo, kodwa kuba icutshungulwe kakhulu, usacebisa ukutya sonke isiqhamo ngezibonelelo ezifanelekileyo. Ngaba ujonga umxholo apha?

Nazi iimbono ezimbalwa zokwenza iiresiphi zemango ekhaya:

… Kwisalsa. I-Leininger iphakamisa ukusebenzisa imango edayisiweyo ukwenza i-salsa yetropiki. Xuba nje "itswele elibomvu, icilantro, irayisi yeviniga, ioyile yeoyile, ityuwa nepepile, [emva koko yongeza kwiintlanzi okanye inyama yehagu, utshilo. "I-tanginess yeviniga ilinganisa ubumnandi bemango, encoma [inyama]." Ikwenzela idiphu yokubulala.

… Kwiisaladi. Imango esandul' ukudaywa yongeza ubumnandi obumnandi kwiisaladi. Idibene ngokukodwa kakuhle kunye nejusi yekalika kunye nokutya kwaselwandle, njengale salad shrimp kunye nemango.

… Kwisidlo sakusasa iitacos. Kwisidlo sakusasa esimnandi, yenza i-tacos yamajikijolo ashushu ngokubeka i-yogurt, iidayisi, iimango, amajikijolo kunye nekhokhonathi ecoliweyo kwii-tortillas ezincinci. Ngokudibeneyo, ezi zithako zingongeza i-vibes enzulu yolwandle kwindlela yakho yasekuseni.

… Kwiismoothies. Imango entsha, kunye nencindi yemango emsulwa, iyamangalisa kwii-smoothies. Yidibanise nezinye iziqhamo zaseTropiki ezinje ngeinanapple kunye neorenji kwimango smoothie emyoli.

… Kwi-oats zobusuku bonke. "I-oats yobusuku ilungile kuba unokuyilungiselela ngobusuku obudlulileyo kwaye unesidlo sakusasa esilungele ukuhamba ekuseni," kusho uLeininger. Ukwenza kunye nemango, hlanganisa iindawo ezilinganayo i-oats endala kunye nobisi olungelonabisi, kunye nesiqingatha se-yogurt. Gcina kwisitya somoya, njengengqayi ye-mason, kunye nefriji ebusuku. Ekuseni, phezulu ngeemango ezidayiweyo kunye nesiraphu yemaple, uze ujabulele.

… Kwirayisi eyosiweyo. Phakamisa irayisi yakho eqhelekileyo eqhotsiweyo eneemango. I-Leininger icebisa ukuba uyidibanise neminqathe, igalikhi, itswele eliluhlaza, kunye nesosi yesosi ukuze ufumane incasa emangalisayo.

… Kumanzi agalelwe iziqhamo. Musa ukukhawuleza ukuphosa loo mango umngxuma. Ekubeni igutyungelwe kwinyama yemango eseleyo, ungayongeza kwijagi yamanzi kwaye uyivumele ipholile efrijini ubusuku bonke. Yiza kusasa, uya kuba namanzi amnandi afakiweyo.

… Njengesosi. "Iimango [incasa ngendlela emangalisayo] njengesosi, edityaniswe nobisi lwekhokhonathi kunye ne-cilantro," utshilo u-Byrd. Yithulule ngaphezulu kwenkomo yenkomo, intlanzi ebhakiweyo, okanye ii-tacos zebhontshisi ezimnyama.

Uphengululo lwe

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