Imango: izinzuzo eziyi-11, ulwazi lokudla okunempilo kanye nezindlela zokupheka ezinempilo

-Delile

• 1. Ithuthukisa ukusebenza kohlelo lokugaya ukudla
• 2. Ukulwa nesisu
• 3. Isiza ukulawula i-glucose yegazi
• 4. Inesenzo sokulwa nokuvuvukala
• 5. Inesenzo se-antioxidant
• 6. Yilwa nomdlavuza
• 7. Kuvikela izifo zenhliziyo nemithambo yegazi
• 8. Kuqinisa amasosha omzimba
• 9. Yilwa nezilonda ezibandayo
• 10. Kuthuthukisa impilo yamehlo
• 11. Kuthuthukisa ikhwalithi yesikhumba
• Ithebula lolwazi lokudla okunempilo
• Ungayisebenzisa kanjani
• Izindlela zokupheka zemango ezinempilo
• 1. Imango mousse
• 2. Uvithamini womango
• 3. Isaladi lomango nge-arugula

Imango isithelo esinezakhi eziningi zomzimba ezinjengevithamini A no-C, i-magnesium, i-potassium, ama-polyphenol afana ne-mangiferin, i-canferol ne-benzoic acid, imicu. Ngaphezu kwalokho, umango usiza ukulwa nokuvuvukala, uqinise amasosha omzimba futhi wehlise ubungozi besifo senhliziyo, isibonelo.

Ngakolunye uhlangothi, umango une-fructose eningi, okuwuhlobo lukashukela olutholakala esithelweni futhi lapho luvuthwa ngokwengeziwe, kukhula inani likashukela kumango, ngakho-ke akusona isithelo esinconyelwe labo abadinga ukwehlisa isisindo, ikakhulukazi uma kudliwa kaningi, njengoba kuyisithelo esiqukethe ama-calories amaningi.

Imango ihlukahluka kakhulu futhi nekhasi lingadliwa, ngaphezu kwalokho lingadliwa ngendlela yojusi, amajeli, amavithamini, amasaladi aluhlaza, amasoso noma kanye nokunye ukudla.

Izinzuzo eziyinhloko zikamango yilezi:

1. Ithuthukisa ukusebenza kohlelo lokugaya ukudla

Imango isithelo esihle kakhulu sokuthuthukisa ukuqunjelwa njengoba icebile kakhulu ezintanjeni ezincibilikayo ezisebenza ngokumunca amanzi asuka emgudwini wokugaya ukudla enza ijeli elisiza ukulawula amathumbu. Ngaphezu kwalokho, i-mangiferin ekhona emango isebenza njenge-laxative yemvelo, ikhulisa ukunyakaza kwamathumbu futhi ikusize ukuqeda indle.

IMangiferin ibuye ivikele isibindi, ithuthukise ukusebenza kukasawoti wenyongo obalulekile ekugayweni kwamafutha nokusiza ekwelapheni izibungu nokutheleleka kwamathumbu.

Ngaphezu kwalokho, umango uqukethe ama-amylase angama-enzyme alulaza ukudla, akhuthaza ukumuncwa kwawo, ngakho-ke, alawula futhi athuthukise ukugaya.

2. Ukulwa nesisu

Imango inokwakheka kwayo i-mangiferin ne-benzophenone, okunomphumela wokuvikela esiswini ngokuba nesenzo se-antioxidant, ukunciphisa ukulimala kwamangqamuzana esisu, ngaphezu kokunciphisa ukukhiqizwa kwesisu esiswini futhi, ngenxa yalesi sizathu, kungasiza ekwelapheni i-gastritis noma isilonda esiswini.

3. Isiza ukulawula i-glucose yegazi

Olunye ucwaningo lukhombisa ukuthi ama-polyphenols afana ne-gallic acid, i-chlorogenic acid ne-ferulic acid angakhuthaza ukukhiqizwa kwe-insulin futhi anciphise ushukela wegazi namazinga we-hemoglobin we-glycated, okuyinkomba yesifo sikashukela, futhi angaba ngumlingani obalulekile ekwelapheni isifo sikashukela.

Kodwa-ke, umango kufanele udliwe kancane futhi ngezingxenyana ezincane noma ungasetshenziswa kanye nokunye ukudla okune-fiber. Ngaphezu kwalokho, indlela engcono yokusebenzisa ngokunenzuzo izakhiwo zikamango ukusiza ukulawula ushukela egazini ukudla lesi sithelo esiluhlaza, njengoba umango ovuthiwe ungaba nomphumela ophambene futhi wandise ushukela wegazi.

4. Inesenzo sokulwa nokuvuvukala

I-Mangiferin, i-gallic acid ne-benzophenone ekhona kumango inezinto ezilwa nokuvuvukala futhi ilusizo kakhulu ekwelapheni ukuvuvukala kwamathumbu njenge-ulcerative colitis noma isifo sikaCrohn, isibonelo, njengoba inciphisa ukukhiqizwa kwezinto ezivuthayo ezifana ne-prostaglandins ama-cytokines.

Ngaphezu kwalokho, isenzo sokulwa nokuvuvukala komango emathunjini, sisiza ukuvimbela ukulimala kwamangqamuzana okungadala umdlavuza ku-rectum nasemathunjini.

5. Inesenzo se-antioxidant

I-Vitamin C kanye ne-polyphenolic compounds efana ne-mangiferin, i-quercetin, i-canferol, i-gallic acid ne-caffeic acid inezenzo zokulwa ne-antioxidant, ukulwa nama-radicals mahhala nokunciphisa ukulimala kwamaseli. Ngakho-ke, umango usiza ukuvikela nokulwa nezifo ezihambisana nengcindezi ye-oxidative ebangelwa ama-radicals amahhala njenge-atherosclerosis, isifo senhliziyo, unhlangothi, isifo sikashukela noma umdlavuza.

6. Yilwa nomdlavuza

Ezinye izifundo ezisebenzisa amangqamuzana e-leukemia nomdlavuza webele, webele wendlala nowamathumbu kukhombisa ukuthi ama-polyphenols, ikakhulukazi ama-mangiferin akhona kumango, anesenzo sokulwa nokwanda, anciphisa ukwanda kwamangqamuzana omdlavuza. Ngaphezu kwalokho, ama-polyphenols anesenzo sokulwa ne-oxidant, esenza ukulwa nama-radicals wamahhala abangela ukulimala kweseli. Kodwa-ke, izifundo ezingabantu ezifakazela le nzuzo zisadingeka.

Thola okunye ukudla okusiza ukuvikela umdlavuza.

7. Kuvikela izifo zenhliziyo nemithambo yegazi

Imicu encibilikayo ekhona kumango isiza ekwehliseni i-cholesterol nama-triglycerides amabi, anesibopho sokwakha izingcwecwe ezinamafutha emithanjeni, njengoba inciphisa ukumuncwa kwamafutha asuka ekudleni. Ngakho-ke, umango wenza ngcono ukusebenza kwemithambo yegazi futhi usiza ukuvimbela ukuqubuzana, ukushaya kwenhliziyo nokushaya uhlangothi.

Ngaphezu kwalokho, i-mangiferin ne-vitamin C inezenzo zokulwa nokuvuvukala kanye ne-antioxidant ezisiza ukunciphisa ukulimala kwamaseli, ukugcina imithambo yegazi iphilile, kanti ama-polyphenols, i-magnesium ne-potassium kusiza ukukhulula imithambo yegazi nokulawula umfutho wegazi.

8. Kuqinisa amasosha omzimba

Umango ucebile ngezakhamzimba ezinjengevithamini A, B, C, E no-K ne-folate ekhuthaza ukukhiqizwa kwamangqamuzana amhlophe egazi, angamaseli wokuzivikela abalulekile ukuvikela nokulwa nezifo ngakho-ke, umango usiza ukuqinisa amasosha omzimba.

Ngaphezu kwalokho, i-mangiferin ivuselela amangqamuzana omzimba okuvikela ukulwa nezifo.

9. Yilwa nezilonda ezibandayo

Olunye ucwaningo lukhombisa ukuthi i-mangiferin ekhona emango inesenzo sokulwa negciwane elibandayo elibandayo ngokuvimbela igciwane nangokulivimba lingaziphindeli, futhi lingaba ngumlingani obalulekile ekwelapheni izilonda ezibandayo. Ngaphezu kwalokho, i-mangiferin nayo ingavimbela ukuphindaphindeka kwegciwane le-herpes lobulili. Kodwa-ke, izifundo ezingabantu ezifakazela le nzuzo zisadingeka.

Bona ividiyo engezansi ukuthola amathiphu amaningi wokulwa nezilonda ezibandayo.

10. Kuthuthukisa impilo yamehlo

Imango ithuthukisa impilo yamehlo ngokuba nama-antioxidants afana ne-lutein ne-zeaxanthin asebenza njengezivimba zemisebe yelanga evimbela ukulimala kwamehlo okubangelwa ukukhanya kwelanga.

Ngaphezu kwalokho, uvithamini A ovela kumango usiza ukuvimbela izinkinga zamehlo ezinjengamehlo omile noma ukungaboni ebusuku.

11. Kuthuthukisa ikhwalithi yesikhumba

Umango uno-vitamin C no-A okungama-antioxidants asiza ukulwa nama-radicals amahhala abangela ukuguga kwesikhumba. U-Vitamin C ubuye asebenze ngokwandisa ukukhiqizwa kwe-collagen okubalulekile ukulwa nokuwohloka nemibimbi esikhunjeni, kuthuthukise ikhwalithi nokubukeka kwesikhumba.

Ngaphezu kwalokho, uvithamini A uvikela isikhumba emonakalisweni odalwe yimisebe yelanga.

Ithebula lolwazi lokudla okunempilo

Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo ngamagremu ayi-100 emango.

Kubalulekile ukuqaphela ukuthi ukuthola zonke izinzuzo ezibalulwe ngenhla, umango kumele ube yingxenye yokudla okunomsoco nokunempilo.

Ungayisebenzisa kanjani

Imango isithelo esisebenza ngezindlela eziningi kakhulu futhi singadliwa siluhlaza, sivuthiwe futhi nekhasi laso.

Indlela elula yokudla lesi sithelo ukudla umango ngendlela yawo yemvelo noma ukulungiselela ujusi, ujamu, amavithamini, ukufaka umango kumasaladi aluhlaza, ukulungisa amasoso noma ukuhlangana nokunye ukudla.

Ukuphakelwa kwansuku zonke okunconywayo inkomishi ye-1/2 yemango edayisiwe noma i-1/2 yunithi kamango omncane.

Izindlela zokupheka zemango ezinempilo

Ezinye izindlela zokupheka umango ziyashesha, kulula ukuzilungisa futhi zinomsoco:

1. Imango mousse

Izithako

• 4 omango abakhulu abavuthiwe kakhulu;
• 200 ml weyogathi engenalutho;
• Ishidi eli-1 le-gelatin engathandeki elincibilikiswe emanzini.

Imodi yokulungiselela

Shaya izithako ku-blender kuze kube iyunifomu. Faka esitsheni sengilazi bese uwafaka esiqandisini amahora amabili. Khonza upholile.

2. Uvithamini womango

Izithako

• 2 lisikiwe umango ovuthiwe;
• 1 ingilazi yobisi;
• Izinguzunga zeqhwa;
• Uju ukunambitha ukunandisa.

Imodi yokulungiselela

Shaya zonke izithako ku-blender, ufake ingilazi bese uphuza ngokushesha ngemuva kokuzilungiselela.

3. Isaladi lomango nge-arugula

Izithako

• 1 umango ovuthiwe;
• Iqembu elilodwa le-arugula;
• Ushizi we-ricotta oqoshiwe;
• Usawoti, upelepele omnyama namafutha omnqumo ukunambitha.

Imodi yokulungiselela

Geza umango, susa ikhasi bese usika uginindela kamango ube izingcezu. Geza i-arugula. Esitsheni, faka i-arugula, umango ne-ricotta. Isizini ngosawoti, upelepele namafutha omnqumo ukunambitha.