Fa'idodi da Darajar Gina Jiki na Mangoro - Yadda ake Cin Mangoro?

Ana kiran 'ya'yan mango (Mangifera indica) sarkin 'ya'yan itace a wasu sassan duniya. Itacen mango na asali ne daga Indiya da kudu maso gabashin Asiya. An noma shi fiye da shekaru 4000. Akwai ɗaruruwan iri, kowannensu yana da ɗanɗanon dandano, siffarsa, girmansa da launi. 'Ya'yan itãcen marmari ne mai daɗi kuma yana da bayanin sinadirai masu ban sha'awa. Amfanin mangwaro kuma saboda yawan abubuwan gina jiki da ke cikinsa. Amfanin mangwaro shine yana karfafa garkuwar jiki, yana inganta narkewar abinci, yana tallafawa lafiyar ido da kuma rage hadarin kamuwa da cutar daji.

Ba wai kawai wannan 'ya'yan itace mai dadi ba ne, har ila yau yana alfahari da bayanin martaba na gina jiki mai ban sha'awa.

Darajar Abincin Mangoro

Ko da yake mangwaro ba shi da ƙarancin kalori, amma yana ɗauke da sinadirai masu mahimmanci. Darajar abinci mai gina jiki na kofi ɗaya (gram 165) na yankakken mango shine kamar haka:

• Calories: 99
• Protein: gram 1.4
• Carbohydrates: 24.7 grams
• Fat: 0.6 grams
• Fiber: 2.6 grams
• Vitamin C: Kashi 67% na Amfanin Kullum (RDI)
• Copper: 20% na RDI
• Folate: 18% na RDI
• Vitamin B6: 11.6% na RDI
• Vitamin A: 10% na RDI
• Vitamin E: 9.7% na RDI
• Vitamin B5: 6,5% na RDI
• Vitamin K: 6% na RDI
• Niacin: 7% na RDI
• Potassium: 6% na RDI
• Riboflavin: 5% na RDI
• Manganese: 4,5% na RDI
• Thiamine: 4% na RDI
• Magnesium: 4% na RDI

Hakanan kadan kadan phosphorus, pantothenic acid, calcium, selenium ve demir Ya ƙunshi.

Amfanin Mangoro

• Ya ƙunshi babban matakan antioxidants

'Ya'yan itacen mango sun ƙunshi polyphenols da mahaɗan shuka waɗanda ke aiki azaman antioxidants. Mangiferin, catechins, anthocyanins, quercetinAkwai sama da dozin iri daban-daban, kamar kaempferol, rhamnetin, benzoic acid.

AntioxidantsYana da mahimmanci saboda yana kare sel daga lalacewa mai lalacewa. Masu tsattsauran ra'ayi sune mahadi masu amsawa sosai waɗanda zasu iya ɗaure su da lalata sel. Suna haifar da tsufa kuma suna ƙara haɗarin cututtuka na yau da kullun.

Mangiferin, wanda shine mafi shahara tsakanin polyphenols, ana kiransa super antioxidant saboda yana da ƙarfi musamman. Yana ba da kariya daga lahani na kyauta masu alaƙa da cututtukan daji, ciwon sukari da sauran cututtuka.

• Yana ƙarfafa rigakafi

Daya daga cikin amfanin mangwaro shi ne cewa yana da kyau tushen sinadirai masu kara karfin garkuwar jiki. Kofin daya (gram 165) yana ba da kashi 10% na abin da ake buƙata na yau da kullun don bitamin A. Domin yana yaki da cututtuka bitamin A mai mahimmanci don tsarin rigakafi lafiya. Rashin samun isasshen bitamin A yana haifar da kamuwa da cuta.

Kyakkyawan tushen bitamin C, mango yana taimakawa jiki samar da fararen jini masu yaki da cututtuka. Wannan yana taimaka wa sel suyi aiki yadda ya kamata da inganta garkuwar fata.

Har ila yau, 'ya'yan mango sun ƙunshi folate, bitamin K, wanda ke tallafawa rigakafi. Vitamin E da bitamin B daban-daban.

• Yana da amfani ga lafiyar zuciya

Mango, Ya ƙunshi sinadirai masu tallafawa lafiyar zuciya. Misali, daidaita lafiyar bugun zuciya magnesium da potassium. Ta wannan hanyar, yana sassauta hanyoyin jini kuma yana ɗaga ƙananan matakan hawan jini. Hakanan yana rage cholesterol na jini, triglyceride da matakan fatty acid kyauta.

• yana inganta narkewa

Mangoro yana da abubuwa da yawa waɗanda ke da amfani ga lafiyar narkewa. Da farko ya ƙunshi rukuni na enzymes masu narkewa da ake kira amylase. Enzymes masu narkewa suna rushe manyan kwayoyin abinci don sauƙin sha. Amylases sun rushe hadaddun carbohydrates zuwa sukari irin su glucose da maltose. Wadannan enzymes sun fi aiki a cikin mangwaro mai girma, don haka wanda ya nuna ya fi wanda ba a so ba.

Haka kuma, saboda ‘ya’yan mangwaro na dauke da ruwa mai yawa da fiber, yana kawar da matsalolin narkewar abinci kamar maƙarƙashiya da gudawa.

• Yana da amfani ga lafiyar ido

Mangoro yana cike da sinadirai masu tallafawa lafiyar ido. Mahimmin antioxidants guda biyu don lafiyar ido lutein da zeaxanthinshine A cikin retina, lutein da zeaxanthin suna ɗaukar haske mai yawa, suna aiki azaman fuskar rana. Hakanan yana kare idanu daga hasken shuɗi mai cutarwa. Ita ma 'ya'yan mangwaro suna da kyau tushen bitamin A, wanda ke tallafawa lafiyar ido.

• Yana hana ciwon daji

Daya daga cikin amfanin 'ya'yan mangwaro shine ikonsa na rigakafin cutar kansa. Wannan shi ne saboda yana da yawa a cikin polyphenols, wanda zai iya samun magungunan anticancer. Polyphenols suna kare kariya daga damuwa na oxidative, wanda ke da alaƙa da nau'in ciwon daji da yawa. Polyphenols da ke cikin 'ya'yan itacen suna lalata ƙwayoyin kansa daban-daban kamar cutar sankarar bargo, hanji, huhu, prostate da kansar nono.

Amfanin mangwaro ga fata

• Mangoro na dauke da sinadarin bitamin C mai yawa, wanda ke tallafawa lafiyar fata. Wannan bitamin wajibi ne don yin collagen. collagen Yana ba da kuzari ga fata, yana yaƙi da sagging da wrinkles.
• Yana hana baƙar fata.
• Yana kawar da kurajen fuska.
• Yana warkar da kumburi a cikin fata.
• Yana kawar da matattun ƙwayoyin fata.
• Yana da na halitta moisturizer ga bushe fata.
• Yana rage duhu a fata.

Amfanin mangoro ga gashi

• Mangoro yana da kyau tushen bitamin A, wanda ke inganta ci gaban gashi da samar da sebum.
• Baya ga bitamin A da C, mango yana da yawa a cikin polyphenols waɗanda ke aiki azaman antioxidants. Wadannan antioxidants suna kare gashin gashi daga damuwa na oxidative.
• Yana aiki azaman kwandishan na halitta.
• Yana kawar da dandruff.
• Yana hana gashin gashi.
• Gyara tsagewar gashi.

Shin Mangoro Yana Rage Kiba?

Cin mangwaro a matsakaici yana da lafiya ƙari ga abincin ku. Polyphenols a cikin mango yana rage yawan kitsen da aka halitta a cikin jiki kuma yana haifar da raguwar ƙwayoyin mai. Ta wannan hanyar, yana taimakawa wajen rage kiba ta hanyar ƙara mai kona. Hakanan 'ya'yan itace mai ƙarancin kalori ne. Godiya ga fiber ɗin da ya ƙunshi, yana sa ku ji daɗi. Don haka, daga cikin fa'idodin mangwaro, zamu iya ɗaukar kayan sa na slimming.

Yadda ake Cin Mangoro?

Mangoro abinci ne mai daɗi kuma mai yawa. Ko da yake yana da wuya a cire fata mai tauri da kuma raba ainihin 'ya'yan mango da nama, zaka iya yanke shi cikin sauƙi ta hanyar yanke yankan tsaye tare da taimakon wuka. Ga wasu hanyoyin cin mangwaro:

• Ƙara zuwa santsi.
• Yanke cikin cubes kuma ƙara zuwa salads 'ya'yan itace.
• Yanke kuma kuyi hidima tare da sauran 'ya'yan itatuwa masu zafi.
• Yanke kuma ƙara zuwa salatin quinoa.

Ka tuna cewa mango yana da daɗi kuma yana ƙunshe da sukari fiye da sauran 'ya'yan itatuwa. Saboda haka, ya kamata a sha tare da taka tsantsan. Gwada kada ku cinye fiye da kwano biyu (gram 330) kowace rana.

Za a iya cin bawon mangwaro?

Fatar waje na 'ya'yan itatuwa da kayan marmari suna aiki azaman murfin kariya ga nama mai laushi da taushi a ciki. Yawancin waɗannan bawon ana iya ci, kodayake galibi ana jefar dasu. Yana cike da abubuwan gina jiki kamar fiber, bitamin, ma'adanai, da mahadi masu ƙarfi na shuka.

Mangoro yana daya daga cikin 'ya'yan itacen da aka barewa. Wasu mutane sun ce ya kamata a sha maimakon zubar da bawon mai gina jiki sosai.

Amfanin Cin Bawon Mangoro

Har sai mangwaro ya cika, bawon waje yana kore. Lokacin da ya girma, haushi yakan juya rawaya, ja ko orange, ya danganta da nau'in.

Mangoro yana da fa'idodin sinadirai masu yawa. Nazarin ya nuna cewa haushi yana cike da polyphenols, carotenoids, fiber, bitamin C, bitamin E da ma'adanai masu amfani iri-iri. Bawon wannan 'ya'yan itace mai dadi yana da yawa a cikin triterpenes da triterpenoids. Wadannan mahadi suna da anticancer da antidiabetic Properties.

Bawon mangwaro kuma yana cike da fiber, wanda ke da mahimmanci ga lafiyar narkewar abinci da daidaita yunwa. A gaskiya ma, fiber yana da kashi 45-78% na nauyin nauyin harsashi.

Illolin Cin Bawon Mangoro

Ko da yake bawon mangwaro ya ƙunshi adadi mai yawa na sinadirai, yana kuma ɗauke da haɗari.

• Bawon 'ya'yan itacen ya ƙunshi urushiol, sinadarai na halitta da aka samu a cikin ivy guba da itacen oak mai guba. Yana iya haifar da rashin lafiyar mutane masu hankali.
• Ana iya samun ragowar maganin kashe qwari akan bawon mangwaro.
• Ko da yake 'ya'yan mangwaro suna da dadi, mai laushi da jin dadi don cin abinci, laushi da dandano na kwasfa ba su da kyau. Yana da kauri mai kauri, mai wuyar taunawa da ɗanɗano mai ɗaci. 

Ya kamata ku ci bawon mango?

Bawon mango yana ci. Yana cike da muhimman abubuwan gina jiki kuma yana ƙunshe da mahadi masu ƙarfi na shuka. Duk da haka, yi la'akari da fa'idodi da fa'idodin da aka ambata a baya kamar suttura mai ƙarfi, ɗanɗano mai ɗaci, da yuwuwar ragowar magungunan kashe qwari ko halayen rashin lafiyan.

Irin wannan sinadari da ke cikin bawon mangwaro yana cikin sauran 'ya'yan itatuwa da kayan marmari. Don haka ba lallai ba ne don jure wa ɗanɗano mara daɗi na haushi don girbi amfanin lafiyar lafiya.

Amfanin Ganyen Mangoro

Shin ko kun san ana cin ganyen mangwaro da bawon sa? Fresh koren mangwaro yana da laushi sosai. Don haka, ana dafa shi ana ci a wasu al'adu. Ana kuma amfani da ganyen wajen yin shayi da kari, domin yana da amfani sosai. Amfanin ganyen mangwaro sune kamar haka;

• Ganyen mango ya ƙunshi mahadi na shuka irin su polyphenols da terpenoids.
• Yana ƙarfafa rigakafi.
• Yana rage kumburi a cikin jiki tare da abubuwan da ke haifar da kumburi.
• Yana taimakawa magance ko hana yanayi kamar kiba, ciwon sukari, cututtukan zuciya, da ciwon daji.
• Yana kariya daga cututtuka irin su Alzheimer ko Parkinson.
• Yana hana tara mai a cikin sel.
• Yana taimakawa wajen maganin ciwon sukari.
• Yana da damar maganin ciwon daji.
• Yana maganin ciwon ciki.
• shayin ganyen mangwaro yana da kyau ga damuwa.
• Yana tallafawa maganin duwatsun koda da gallstones.
• Yana kawar da matsalolin numfashi.
• Yana warkar da raunukan ƙonewa.
• Yana jinkirta tsufan fata.
• Yana ƙara samar da collagen.
• Yana tallafawa girma gashi.
• Yana kare gashin gashi daga lalacewa.

Yadda ake Amfani da Leaf Mangoro?

Yayin da ake iya cin ganyen mangwaro sabo, an fi sha ne a matsayin shayi. Don shirya shayi na ganye, tafasa 150-10 sabon ganyen mango a cikin 15 ml na ruwa.

Ana kuma samun ganyen mangwaro a matsayin foda, cirewa da kari. Za a iya tsoma foda da ruwa a sha, a yi amfani da man shafawa na fata, ko kuma a yayyafa shi cikin ruwan wanka.

Tasirin Leaf Mangoro

Ana ɗaukar foda na ganyen mango da shayi mai lafiya don amfanin ɗan adam. Ƙayyadaddun karatu a cikin dabbobi ba su ƙayyade wani tasiri ba, kodayake ba a yi nazarin lafiyar ɗan adam ba.

References: 1, 2, 3