Ingabe Abantu Abanesifo Sikashukela Bangayidla Imango?

-Delile

• Umango unomsoco kakhulu
• Inomthelela ophansi kushukela wegazi
• Inkomba yeGlycemic yemango
• Ungenza kanjani ukuthi umango ulungele isifo sikashukela
• Ukulawulwa kwengxenye
• Faka umthombo wamaprotheni
• Okubalulekile
• Indlela Yokusika: AmaMango

Imvamisa ibizwa ngokuthi "inkosi yezithelo," umango (Mangifera indica) kungenye yezithelo ezithandwa kakhulu emhlabeni. Kuyigugu ngenxa yenyama yayo ekhanyayo ephuzi nokunambitheka okuhlukile, okumnandi ().

Lesi sithelo samatshe, noma i-drupe, silinywe ikakhulukazi ezindaweni ezishisayo zase-Asia, e-Afrika, nase-Central America, kepha manje sesikhule emhlabeni wonke (,).

Njengoba kunikezwe ukuthi umango uqukethe ushukela wemvelo, abantu abaningi bayazibuza ukuthi bafanelekile yini abantu abanesifo sikashukela.

Lo mbhalo uchaza ukuthi abantu abanesifo sikashukela bangafaka ngokuphepha umango ekudleni kwabo.

Umango unomsoco kakhulu

Imango ligcwele izinhlobo ezahlukahlukene zamavithamini namaminerali, okwenza kube isengezo esinomsoco cishe kunoma yikuphi ukudla - kufaka phakathi lezo ezigxile ekwenzeni ngcono ukulawula ushukela wegazi ().

Inkomishi eyodwa (165 amagremu) kamango osikiwe inikeza izakhamzimba ezilandelayo ():

• Amakholori: 99
• Amaprotheni: 1.4 amagremu
• Amafutha: 0.6 amagremu
• AmaCarbs: 25 amagremu
• Ushukela: 22.5 amagremu
• Umucu: 2.6 amagremu
• Uvithamini C: I-67% ye-Daily Value (DV)
• Yethusi: U-20% we-DV
• Umlingiswa: U-18% we-DV
• Uvithamini A: U-10% we-DV
• Uvithamini E: U-10% we-DV
• Potassium: U-6% we-DV

Lesi sithelo futhi sinezibalo ezimbalwa zamanye amaminerali abalulekile, kufaka phakathi i-magnesium, i-calcium, i-phosphorus, i-iron ne-zinc ().

Imango ligcwele amavithamini, amaminerali kanye nefayibha - izakhamzimba ezibalulekile ezingakhuphula izinga lokudla okunempilo kwanoma yikuphi ukudla.

Inomthelela ophansi kushukela wegazi

Ama-calories angaphezu kwama-90% kumango aqhamuka kushukela, yingakho kungasiza ekwandiseni ushukela wegazi kubantu abanesifo sikashukela.

Kodwa-ke, lesi sithelo siqukethe i-fiber kanye nama-antioxidants ahlukahlukene, womabili adlala indima ekwehliseni umthelela wawo wonke kashukela ().

Ngenkathi i-fiber inciphisa izinga umzimba wakho omunca ngalo ushukela ekuhambeni kwegazi lakho, okuqukethwe kwalo okulwa ne-antioxidant kusiza ekunciphiseni noma yikuphi ukuphendula kwengcindezi okuhambisana nokukhuphuka kwamazinga kashukela egazini (,).

Lokhu kwenza kube lula emzimbeni wakho ukuphatha ukungena kwe-carbs nokusimamisa amazinga kashukela egazini.

Inkomba yeGlycemic yemango

Inkomba ye-glycemic (GI) iyithuluzi elisetshenziselwa ukukala ukudla ngokuya ngemiphumela yalo kushukela wegazi. Esikalini sayo esingu-0-100, i-0 ayifanisi mphumela kanti i-100 imele umthelela obhekiwe wokufaka ushukela omsulwa (7).

Noma yikuphi ukudla okuba ngaphansi kuka-55 kubhekwa njengokuncane kulesi sikali futhi kungaba yindlela engcono kubantu abanesifo sikashukela.

I-GI yemango ingama-51, okuyibeka ngobuchwepheshe njengokudla okuphansi kwe-GI (7).

Noma kunjalo, kufanele ugcine engqondweni ukuthi izimpendulo zomzimba zabantu ekudleni ziyahlukahluka. Ngakho-ke, yize umango kungathathwa njengokukhetha okunempilo kwe-carb, kubalulekile ukuthi uhlole ukuthi uwuphendula kanjani uqobo ukuze unqume ukuthi kufanele ufake malini ekudleni kwakho (,).

Umango uqukethe ushukela wemvelo, onganikela ekwandeni kwamazinga kashukela egazini. Kodwa-ke, ukutholakala kwayo kwe-fiber kanye nama-antioxidants kungasiza ekunciphiseni umthelela wayo ushukela wegazi jikelele.

Ungenza kanjani ukuthi umango ulungele isifo sikashukela

Uma unesifo sikashukela futhi ufuna ukufaka umango ekudleni kwakho, ungasebenzisa amasu amaningi ukunciphisa amathuba okuthi azonyusa amazinga kashukela egazini lakho.

Ukulawulwa kwengxenye

Indlela engcono yokunciphisa le miphumela kashukela wezithelo ukugwema ukudla kakhulu ngasikhathi sinye ().

AmaCarbs kusuka kunoma yikuphi ukudla, kufaka phakathi umango, angakhuphula amazinga kashukela egazini lakho - kepha lokho akusho ukuthi kufanele usikhiphe ekudleni kwakho.

Ukukhonzwa okukodwa kwe-carbs kusuka kunoma yikuphi ukudla kubhekwa cishe ngama-gramu ayi-15. Njengoba inkomishi engu-1/2 (82.5 amagremu) kamango osikiwe inikeza cishe ama-gramu ayi-12.5 ama-carbs, le ngxenye ingaphansi kokuphakelwa okukodwa kwe-carbs (,).

Uma unesifo sikashukela, qala ngenkomishi engu-1/2 (82.5 amagremu) ukubona ukuthi ushukela wakho wegazi uphendula kanjani. Ukusuka lapho, ungaguqula osayizi bezabelo zakho nobuningi bakho uze uthole inani elikusebenzela kangcono.

Faka umthombo wamaprotheni

Ngokufana ne-fiber, amaprotheni angasiza ukunciphisa ama-spikes kashukela egazini lapho edliwa eceleni kokudla okuphezulu kwe-carb njengemango ().

Imango ngokwemvelo iqukethe i-fiber kepha ayiphezulu kakhulu emaprotheni.

Ngakho-ke, ukufaka umthombo wamaprotheni kungaholela ekukhuphukeni okuphansi koshukela wegazi kunokuthi ungazidla izithelo ngokwakho ().

Ukudla okulinganiselayo noma okulula, zama ukumatanisa umango wakho neqanda elibilisiwe, ucezu lukashizi, noma amantongomane ambalwa.

Unganciphisa umthelela wemango kushukela wakho wegazi ngokulinganisela ukudla kwakho futhi ubhangqe lesi sithelo nomthombo wamaprotheni.

Okubalulekile

Amakholori amaningi kumango avela kushukela, enika lesi sithelo amandla okukhulisa amazinga kashukela egazini - ukukhathazeka okuthile kubantu abanesifo sikashukela.

Lokho kusho ukuthi umango usengaba yindlela yokudla enempilo kubantu abazama ukuthuthukisa ukulawula ushukela egazini.

Lokho kungenxa yokuthi ine-GI ephansi futhi iqukethe i-fiber nama-antioxidants angasiza ekunciphiseni ama-spikes kashukela egazini.

Ukuzijwayeza ukulinganisela, ukuqapha ubukhulu bezingxenye, nokubhangqa lesi sithelo esishisayo nokudla okunothe ngamaprotheni kuyizindlela ezilula zokuthuthukisa impendulo yakho kashukela uma uhlela ukufaka umango ekudleni kwakho.

Indlela Yokusika: AmaMango