Izinzuzo Zezempilo Zomango Zenze Izithelo ZaseTropiki ezihamba phambili ongazithenga

-Delile

• Umango Omncane 101
• Umango Nutrition Amaqiniso
• Izinzuzo Zomango
• Ikhuthaza ukugaya okunempilo
• Yehlisa Ubungozi Bomdlavuza
• Ilawula Ushukela Wegazi
• Isekela ukumunca i-Iron
• Ikhuthaza Isikhumba Esinempilo Nezinwele
• Ungawusika Kanjani Uwudle Umango
• Buyekeza kwe-

Uma ungadli umango njalo, ngizoba ngowokuqala ukukusho: Uphuthelwa ngokuphelele. Lesi sithelo esiminyene, esisaqanda sicebile futhi sinomsoco kangangokuthi sivame ukubizwa ngokuthi "inkosi yezithelo," kokubili ocwaningweni namasiko emhlabeni jikelele. Futhi ngesizathu esihle, futhi - umango ugcwele amavithamini namaminerali, kanye ne-fiber yokuqala. Nazi izinzuzo zezempilo zikamango, kanye nezindlela zokusebenzisa umango ekudleni kwakho naseziphuzweni zakho.

Umango Omncane 101

Umango owaziwa ngokuba nephunga elimnandi nombala ophuzi ogqamile, uyisithelo esinokhilimu esitholakala eningizimu ye-Asia esikhula kahle ezindaweni ezifudumele, ezishisayo nezishisayo (cabanga: eNdiya, eThailand, eChina, eFlorida), ngokwendatshana eshicilelwe ku I-Genome Biology. Ngenkathi zikhona amakhulu zezinhlobonhlobo ezaziwayo, omunye wemikhakha evame kakhulu umango waseKent okhuliswe eFlorida — isithelo esikhulu esiseqanda esithe uma sesivuthiwe, sinoxolo olubomvu oluhlaza okotshani nophuzi okuthi, yup, kufane nomango we-emoji IRL.

AmaMangos empeleni ayisithelo samatshe (yebo, njengamapentshisi), futhi - iqiniso elimnandi, qaphela! - baphuma emndenini owodwa nama-cashews, ama-pistachios, kanye ne-poison ivy. Ngakho-ke uma uxabana namantongomane, ungahle ufune ukuwagwema ama-mangos nawo. Kuyafana futhi uma ungezwani ne-latex, ukwatapheya, amapentshisi, noma amakhiwane ngoba wonke aqukethe amaprotheni afana nalawo akumango, ngokusho kwesihloko esishicilelwe ku- Ukungezwani komzimba ne-Asia Pacific. Hhayi wena? Ngemuva kwalokho qhubeka ufundela i- ~ mango mania ~.

Umango Nutrition Amaqiniso

Iphrofayli yezakhi zemango iyamangalisa njengombala wayo ophuzi. Iphezulu kakhulu ngamavithamini C no-A, womabili anezakhi ze-antioxidative futhi abalulekile ekusebenzeni kwamasosha omzimba, ngokusho kukaMegan Byrd, R.D., uchwepheshe wezokudla obhalisiwe nomsunguli we I-Oregon Dietitian. U-Vitamin C ubuye usize ekwakhekeni kwe-collagen, esiza ukuphulukisa amanxeba, ukuqinisa amathambo, nesikhumba esiminyene, kuyilapho u-vitamin A edlala indima ekuboneni nasekugcineni izitho zakho zisebenza kahle, uyachaza. (Bheka futhi: Ingabe Kufanele Ungeze i-Collagen Ekudleni Kwakho?)

IMango ibuye ibe nenani elimangalisayo le-magnesium eqinisa imizwa namandla ama-vitamin B, kufaka phakathi ama-micrograms angama-89 we-B9, noma i-folate, imango ngalinye, ngokusho koMnyango Wezolimo wase-U.S. Lokhu kungamaphesenti angama-22 okudla okunconywayo nsuku zonke, okungeyona i-vitamin ebalulekile kuphela ngaphambi kokubeletha kodwa futhi okudingekayo ekwenzeni i-DNA nezinto zofuzo, ngokusho kweNational Institutes of Health (NIH).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi umango ungumthombo obabazekayo wama-polyphenols - ama-micronutrients agcwele ama-antioxidants alwa nezifo - kufaka phakathi i-carotenoids, amakatekini nama-anthocyanins. (Ngendlela, ama-carotenoids ayimibala yezitshalo enikeza inyama yemango ibe yisithombe sayo esiphuzi.)

Lapha, ukwephuka kokudla okunomuthi owodwa (~ 207 amagremu), ngokusho kwe-USDA:

• 124 kcal
• 2 amagremu amaprotheni
• 1 igremu amafutha
• 31 amagremu ama-carbohydrate
• 3 amagremu fibre
• 28 amagremu ushukela

Izinzuzo Zomango

Uma umusha kumango, uzothola ukwelashwa kwangempela. Isithelo esimnandi sinikeza izinzuzo eziningi zezempilo ngenxa ye-cocktail yaso ecebile yezakhi ezibalulekile. Futhi kunambitheka njenge-~treat ~ yangempela, kodwa sizokhuluma ngezindlela zokudla kancane nje. Okokuqala, ake sihlole izinzuzo zezempilo zikamango nokuthi zingakwenzela ini.

Ikhuthaza ukugaya okunempilo

Umango uqukethe zombili izintambo ezincibilikayo nezingaxazululeki, ezibalulekile ekugayeni okunempilo. “Ifayibha encibilikayo [incibilika] emanzini njengoba ihamba ohlelweni lwakho lokugaya ukudla,” kuchaza u-Shannon Leininger, M.E.d., R.D., uchwepheshe wezokudla obhalisiwe nongumnikazi we-LiveWell Nutrition. Uyanezela, lokhu kudala into efana nejeli eyenza ukubambezeleka kwenqubo yokugaya ukudla, ivumele umzimba wakho umunce kahle imisoco edlulayo. (Bheka: Kungani i-Fibre Kungenzeka Ibe Umsoco Obaluleke Kakhulu Ekudleni Kwakho)

Ngokuqondene nefayibha engenakunyibilika? Lezo zinto ziyintambo kumango onamathela emazinyweni akho, kuphawula uLeininger. Esikhundleni sokuncibilika emanzini njengozakwabo oncibilikayo, i-fiber enganyibiliki igcina amanzi, okwenza isitulo sithambe, sibe namandla futhi kube lula ukudlula, ngokusho kwe-U.S. National Library of Medicine (NLM). "Ngale ndlela, kusiza ukufaka isandla ekuhambeni kwamathumbu njalo futhi [kuvimbela] nokuqunjelwa," kusho uLeininger. Isibonelo: Ucwaningo lwamasonto amane luthole ukuthi ukudla umango kungathuthukisa izimpawu zokuqunjelwa okungapheli kubantu abaphila kahle. Empeleni, uma imvamisa yokuhamba kwakho kwamathumbu ishiya kancane ukuthi ufuneke, umango ungaba yi-BFF yakho entsha. (Bheka futhi: Ukudla Okususelwa Ezitshalweni Ezi-10 Ezinamaprotheni Aphezulu Okulula Ukuwugaya)

Yehlisa Ubungozi Bomdlavuza

"Imango ligcwele ama-antioxidants avikela umzimba wakho kuma-radicals wamahhala," kusho uByrd. Ukuvuselelwa okusheshayo: Ama-radicals amahhala angama-molecule angaguquki avela ezintweni ezingcolisa imvelo "ezisakazeka emzimbeni wakho, zizinamathisele kumaseli futhi zidale umonakalo," kuchaza yena. Lokhu ekugcineni kungaholela ekugugeni ngaphambi kwesikhathi ngisho nomdlavuza, njengoba umonakalo usakazekela ku okunye amaseli anempilo. Kodwa-ke, ama-antioxidants afana namavithamini C no-E kumamango "anamathisele kuma-radicals mahhala, awanciphise futhi avimbele ukulimala kwasekuqaleni," kusho u-Byrd.

Futhi, i-ICYMI ngenhla, umango nawo agcwele ama-polyphenols (izakhi zezitshalo ezisebenza njengama-antioxidants), kufaka phakathi i-mangiferin, i- "super antioxidant" (yebo, ibizwa kanjalo). Iklonyeliswe ngezindawo zayo ezinamandla omdlavuza, i-mangiferin ikhonjisiwe ukuthi ibhubhisa amangqamuzana omdlavuza we-ovari ocwaningweni lwelebhu lwango-2017 namaseli omdlavuza wamaphaphu esifundweni selebhu sango-2016. Kuzo zombili izivivinyo, abacwaningi bacabanga ukuthi i-mangiferin idale umdlavuza wesifo somdlavuza ngokucindezela izindlela zamangqamuzana amaseli adingekayo ukuze aphile.

Ilawula Ushukela Wegazi

Yebo, ufunda lelo lungelo: Umango angakwazi ukulawula ushukela wegazi. Kodwa akunjalo kuhle kakhulu kufakwe ushukela? Yebo - cishe amagremu angu-13 umango ngamunye. Noma kunjalo, ucwaningo lwango-2019 lwathola ukuthi i-mangiferin kumamango icindezela i-alpha-glucosidase ne-alpha-amylase, ama-enzyme amabili abandakanyeka ekulawulweni kukashukela wegazi, okuholela kumphumela we-hypoglycemic. Ukuhumusha: Umango ungahle unciphise ushukela wegazi, okuvumela ukulawula okwengeziwe kwamazinga futhi, ngaleyo ndlela, kunciphise ingozi yezifo ezifana nesifo sikashukela. (Okuhlobene: Izimpawu Eziyishumi Zesifo Sikashukela Abesifazane Okudingeka Bazi Ngazo)

Ngokwengeziwe, ucwaningo oluncane luka-2014 olushicilelwe ku- Ukudla okunomsoco kanye nemininingwane ye-Metabolic ithole ukuthi umango ungathuthukisa amazinga eglucose egazini kubantu abanokukhuluphala ngokweqile, okungenzeka kungenxa yokuqukethwe kwefayibha kumamango. I-Fiber isebenza ngokubambezela ukumuncwa kukashukela, kusho uLeininger, okuvimbela ukwanda okubukhali kukashukela egazini.

Isekela ukumunca i-Iron

Ngenxa yamazinga aphezulu kavithamini C, umango "ungukudla okunempilo ngempela kulabo abangenayo i-ayoni," kusho u-Byrd. Lokhu kungenxa yokuthi i-vitamin C isiza umzimba ukuba ubambe i-iron, ikakhulukazi, i-iron nonheme, etholakala ekudleni okufana nophizi, ubhontshisi, nokusanhlamvu okuqinile, ngokusho kwe-NIH.

"Ukumuncwa kwensimbi kubalulekile ekwakheni amangqamuzana abomvu egazi kanye nekhono lawo lokuthwala umoya-mpilo," kuchaza u-Byrd. Futhi "yize abantu abaningi kungadingeki bakhathazeke ngamazinga abo wensimbi, labo abangenayo i-ayoni bazozuza ngokudla ukudla [okunothe uvithamini C] njengamango ngasikhathi sinye nokudla okune-iron."

Ikhuthaza Isikhumba Esinempilo Nezinwele

Uma ubheke ukuthuthukisa igeyimu yakho yokunakekela isikhumba, finyelela lesi sithelo esishisayo. Okuqukethwe uvithamini C kumango kungasiza "ekwakheni i-collagen ngezinwele, isikhumba nezinzipho ezinempilo," kusho u-Byrd. Futhi lokho kubaluleke kakhulu uma ubhekene nokulwa nezimpawu zokuguga, njengoba i-collagen yaziwa ngokushelela isikhumba futhi inikeze okunye kwalokhu kuqhuma kwentsha. Bese kuba khona i-beta-carotene etholakala kumango, engaba namandla okuvikela isikhumba ekulimaleni kwelanga lapho sidliwa, ngokusho kwendatshana ekhishwe ku Ijenali yaseMelika Yezempilo Yomtholampilo. Ngakho-ke, kuyakhokhela ukuhambisana nokudla okunothe okune-antioxidant okubandakanya umango (yize kufanele ngabe usasebenzisa i-SPF).

Uma ufuna ukuvula indawo yemikhiqizo efakwe umango ekhabetheni lakho lemithi, zama: I-Golden Clean Greens Face Mask (Yithenge, $34, thesill.com), Umsuka Awukaze Uphole Ngesikhumba Obuthuntu (Yithenge, $32, origins.com ), noma i-One Love Organics Skin Saviour Multi-Tasking Wonder Balm (Ithenge, $ 49, credobeauty.com).

I-Golden Clean Greens Face Mask $22.00 ithenge i-The Sill I-Origins Ayikaze Ibe Nesikhashana Esifiphele Isikhumba Esikhanyisa Ubuso I-Polisher $ 32.00 uyithenga i-Origins I-One Love Organics Skin Saviour Multi-Tasking Wonder Balm $ 49.00 uyithenga iCredo Beauty

Ungawusika Kanjani Uwudle Umango

Lapho uthenga umango omusha esitolo, kunezinto ezimbalwa okufanele uzikhumbule. Imango elingakavuthwa liluhlaza futhi linzima, kuyilapho umango ovuthiwe uphuzi ngokugqamile okusawolintshi-phuzi futhi kufanele unikezwe lapho uwukhama ngobumnene. Angazi yini ukuthi isithelo sesilungile? Letha ekhaya bese umango uvuthwa ekamelweni lokushisa; uma kunephunga elimnandi elizungeze isiqu futhi manje selithambile, sika uvule. (Okuhlobene: Ungayikhetha Kanjani I-Avocado Elivuthiwe Njalo Isikhathi Esodwa)

Ungakwazi futhi ukudla isikhumba, kodwa akuwona umqondo omuhle kakhulu. Ikhasi "lihle kakhulu futhi linerabha, ngakho ukuthungwa nokunambitha akubalungele abaningi," kusho uLeininger. Futhi nakuba ine-fiber ethile, "uzothola umsoco omningi kanye nokunambitheka enyameni ngokwayo."

Awuqinisekile ukuthi ungayisika kanjani? U-Byrd unomhlane wakho: "Ukusika umango, yibambe ngesiqu esibheke ophahleni, futhi usike izinhlangothi ezimbili ezibanzi kakhulu zikamango [ususe] emgodini. Kufanele ube nezingcezu zikamango ezimbili ezimise okweqanda ongazithatha. uyakwazi ukuxebuka nokudayisa. " Noma, ungasika "igridi" engxenyeni ngayinye (ngaphandle kokubhoboza isikhumba) futhi ukhiphe inyama ngesipuni. Kuzoba khona nenyama esele emgodini, ngakho-ke qiniseka ukusika ngangokunokwenzeka.

Ungathola futhi umango omisiwe noma oqandisiwe, noma ngesimo sejusi, ujamu, noma impuphu. Kodwa-ke, u-Byrd uphakamisa ukuthi ubheke iso ushukela owengeziwe kanye nokugcinwa kokuvikela, okuphezulu kakhulu kumango owomisiwe nomango womango. "Ushukela owengeziwe uyakhathaza ngoba [uqukethe] ama-calories engeziwe, kodwa azikho izinzuzo ezengeziwe zokudla okunomsoco," kusho uLeininger. "Lokhu kungaba nomthelela ekwandeni kwengozi yokukhuluphala ngokweqile, ushukela wegazi ophakeme, isibindi esinamafutha kanye ne-cholesterol ephezulu."

Ngokuqondile, lapho uthenga ijusi likamango, uLeininger uphakamisa ukuthi ufune umkhiqizo othi "100% juice" kwilebula. "Ngale ndlela, okungenani ungaqinisekisa ukuthi uthola izakhamzimba ngejusi." Ngaphandle kwalokho, "mancane amathuba okuthi uzizwe ugcwele ingilazi yejusi uma uqhathanisa nokudla ucezu lwesithelo," uyanezela.

Gcina iso lokuqukethwe kwe-fiber yemango ehlanganisiwe, futhi. "Uma ungaboni okungenani amagremu angu-3 kuya kwangu-4 efayibha ngokuphakela ngakunye, lowo mkhiqizo cishe ucwengisiswe ngempela futhi ucutshungulwe ngokweqile," kusho u-Byrd. "Ngokusebenzisa ngokweqile umango, ulahlekelwa inani eliningi lomsoco."

Ngokuqondene nempushana kamango? (Yebo, kuyinto!) "Ukusetshenziswa okungokoqobo kungaba ukukungeza emanzini [ngokuthola] ukunambitheka," kusho u-Leininger, kodwa futhi ungayengeza kuma-smoothie noma amajusi. Ibuye ibe nephrofayili efanayo yokudla okunomsoco kumango wangempela, kepha njengoba icutshungulwe kakhulu, usaphakamisa ukuthi kudliwe sonke isithelo ngenzuzo enhle. Uzwa itimu lapha?

Nansi imibono embalwa yokwenza izindlela zokupheka zikamango ekhaya:

… Ku-salsa. I-Leininger iphakamisa ukusebenzisa umango oqoshiwe ukwenza i-salsa eshisayo. Mane nje uhlanganise u-anyanisi obomvu, i-cilantro, uviniga wewayini, uwoyela womnqumo, usawoti kanye nopelepele, [bese ufaka ku] inhlanzi noma ingulube, "usho kanje. "Ukugqama kukaviniga kulinganisa ubumnandi bomango, obuncoma [inyama]." Iphinde yenzele idiphu yokubulala.

… Kumasaladi. Umango osanda kudaywa wengeza ubumnandi obujabulisayo kumasaladi. Ibhanqa kahle kakhulu nejusi ye-lime kanye nezilwane zasolwandle, njengakule saladi yama-shrimp kanye nomango.

… Kuma-tacos asekuseni. Ukuze uthole isidlo sasekuseni esimnandi, yenza ama-tacos we-tropical berry ngokubeka iyogathi, umango odayiwe, amajikijolo, nokhukhunathi oshukiwe kuma-tortilla amancane. Ndawonye, ​​lezi zithako zingangeza amavayibhu angathi sína olwandle endleleni yakho yasekuseni.

… Kuma-smoothies. Umango omusha, kanye nejusi yemango ehlanzekile, iyamangalisa kuma-smoothies. Yibhangqe nezinye izithelo zasezindaweni ezishisayo ezinjenge-ananas kanye ne-orange ukuze uthole i-mango smoothie enenjabulo.

… Ku-oats ebusuku. "Ama-oats asebusuku alungile ngoba ungawalungiselela ubusuku obandulelayo futhi usulungele ukudla kwasekuseni," kusho uLeininger. Ukuze uyenze nomango, hlanganisa izingxenye ezilinganayo zama-oats asezindala nobisi olungelona olobisi, kanye nengxenye yogurt eningi. Gcina esitsheni esingangeni moya, njengesitsha somashi, bese usifaka esiqandisini ubusuku bonke. Ekuseni, phezulu ngamango aqoshiwe nesiraphu ye-maple, bese uyayijabulela.

… Irayisi othosiwe. Philisa ilayisi lakho elijwayelekile elithosiwe ngomango oqoshiwe. ILeininger incoma ukuyibhangqa noqathe, ugarlic, u-anyanisi oluhlaza, nesosi yesoya ukuze uthole uhlobo oluthile lokunambitheka okumangazayo.

… Emanzini afakwe izithelo. Ungasheshi ukuphonsa lowo mgodi kamango. Njengoba imbozwe ngenyama kamango esele, ungayengeza kujeke wamanzi futhi uyivumele iphole esiqandisini ubusuku bonke. Woza ekuseni, uzoba namanzi amnandi afakiwe.

… Njengesosi. "Imango [linambitheka ngendlela emangalisayo] njengesosi, lihlanganiswe nobisi lukakhukhunathi kanye ne-cilantro," kusho u-Byrd. Fafaza ngaphezulu kwenkomo yenkomo, izinhlanzi ezibhakiwe, noma ama-tacos kabhontshisi omnyama.

Buyekeza kwe-

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