Mabhenefiti uye Kukosha Kwekudya kweMango - Madyiro EMango?

Mango muchero (Mangifera indica) inonzi mambo wemichero kune dzimwe nzvimbo dzenyika. Muti wemango unowanikwa kuIndia neSoutheast Asia. Rave richirimwa kwemakore anopfuura 4000. Kune mazana emhando dzakasiyana, imwe neimwe iine kuravira kwayo, chimiro, saizi uye ruvara. Muchero unonaka uye une chimiro chinoyemurika chekudya. Mabhenefiti emango anokonzerwawo nehupfumi hwayo hwekudya. Zvakanakira mango ndezvekuti inosimbisa hutachiona, inovandudza kugaya, inotsigira hutano hwemaziso uye inoderedza njodzi yekuumbwa kwegomarara.

Haisi muchero uyu chete unonaka, unoshamisirawo nehunhu hunoyemurika.

Nutritional Value yeMango

Kunyange zvazvo mango iri muchero wakaderera-calori, ine zvakakosha zvekudya. Kukosha kwekudya kwekapu imwe (165 gramu) yemango yakachekwa ndeiyi:

• Calories: 99
• Mapuroteni: 1.4 gramu
• Carbs: 24.7 gramu
• Mafuta: 0.6 gramu
• Fiber: 2.6 gramu
• Vitamin C: 67% yeReference Daily Intake (RDI)
• Mhangura: 20% yeRDI
• Folate: 18% yeRDI
• Vitamin B6: 11.6% yeRDI
• Vitamin A: 10% yeRDI
• Vitamin E: 9.7% yeRDI
• Vitamin B5: 6,5% yeRDI
• Vitamin K: 6% yeRDI
• Niacin: 7% yeRDI
• Potassium: 6% yeRDI
• Riboflavin: 5% yeRDI
• Manganese: 4,5% yeRDI
• Thiamine: 4% yeRDI
• Magnesium: 4% yeRDI

Uyewo mari shoma phosphoruspantothenic acid, calcium, selenium ve simbi Rine.

Zvakanakira Mango

• Iine huwandu hwakawanda hwe antioxidants

Mango muchero une polyphenols uye chirimwa makomisheni anoita se antioxidants. Mangiferin, makatechini, anthocyanins; quercetinKune anopfuura gumi nemaviri marudzi akasiyana, akadai se kaempferol, rhamnetin, benzoic acid.

AntioxidantsIzvo zvakakosha nekuti inodzivirira maseru kubva kune mahara radical kukuvara. Mahara radicals ane reactive makomisheni anogona kusunga uye kukuvadza maseru. Vanokonzera kukwegura uye kuwedzera njodzi yezvirwere zvisingaperi.

Mangiferin, iyo inonyanya kufarirwa pakati pe polyphenols, inonzi super antioxidant nokuti inonyanya kusimba. Inodzivirira kubva kune mahara radical kukuvara kwakabatana nekenza, chirwere cheshuga nezvimwe zvirwere.

• Inosimbisa kudzivirirwa

Imwe yemabhenefiti emango ndeyekuti yakanaka sosi ye immune-inowedzera chikafu. Kapu imwe (165 gramu) kushumira inopa 10% yezvinodiwa zuva nezuva zvevhitamini A. Nokuti inorwisa zvirwere vhitamini A zvakakosha kune hutano hwekudzivirira muviri. Kusawana vhitamini A yakakwana kunokonzera utachiona.

Nzvimbo yakanaka yevhitamini C, mango inobatsira muviri kuburitsa masero machena eropa anorwisa zvirwere. Izvi zvinobatsira masero kushanda zvakanaka uye kuvandudza kudzivirira kweganda.

Mango muchero unewo folate, vitamin K, iyo inotsigira kudzivirirwa kwezvirwere. Vitamin E uye zvakasiyana-siyana mavhitaminzi B.

• Inobatsira kune hutano hwemoyo

Mango, Ine zvinovaka muviri zvinotsigira hutano hwemoyo. Semuenzaniso, kudzora kurova kwakanaka kwemoyo magnesium uye potassium. Nenzira iyi, inozorodza tsinga uye inokwidza kuderera kweropa. Iyo zvakare inodzikisa ropa cholesterol, triglyceride uye yemahara fatty acid mazinga.

• inovandudza kugaya

Mango ine akati wandei zvinhu zvinobatsira pakugaya hutano. Iyo inonyanya kuve neboka rekudya ma enzymes anonzi amylase. Digestive enzymes anoputsa mamorekuru echikafu kuti atore nyore. Amylases anoputsa macarbohydrates akaoma kuita shuga senge glucose uye maltose. Maenzayimu aya anoshanda zvakanyanya mumango dzinenge dzaibva, saka dzakaibva dzinotapira kudarika dzisina kuibva.

Zvakare, nekuti muchero wemango une mvura yakawanda uye faibha, unobvisa matambudziko ekugayiwa kwechikafu akadai sekuzvimbirwa uye manyoka.

• Inobatsira kune hutano hwemaziso

Mango izere nezvinovaka muviri zvinotsigira hutano hwemaziso. Maviri akakosha antioxidants ehutano hwemaziso lutein uye zeaxanthinndizvo Mukati me retina, lutein uye zeaxanthin inotora mwenje wakawandisa, ichiita sechisikigo chezuva. Inodzivirirawo maziso pachiedza chinokuvadza chebhuruu. Mango muchero zvakare yakanaka sosi yevhitamini A, iyo inotsigira hutano hwemaziso.

• Inodzivirira cancer

Imwe yemabhenefiti emango muchero kugona kwayo kudzivirira gomarara. Imhaka yekuti yakakwira mupolyphenols, inogona kuve neanticancer properties. Polyphenols inodzivirira kubva kune oxidative kusagadzikana, iyo yakabatana nemhando dzakawanda dzegomarara. Iyo polyphenols muchero inoparadza akasiyana maseru egomarara senge leukemia, colon, lung, prostate uye kenza yemazamu.

Benefits dzemango paganda

• Mango ine huwandu hwakawanda hwevhitamini C, iyo inotsigira hutano hweganda. Iyi vhitamini inofanirwa kugadzira collagen. Collagen Inopa simba kune ganda, kurwisa sagging uye wrinkles.
• Inodzivirira blackheads.
• Inobvisa mburwa.
• Inoporesa kuzvimba muganda.
• Inobvisa masero eganda akafa.
• Iyo yakasikwa moisturizer yeganda rakaoma.
• Inoderedza mavara akasviba paganda.

Benefits dzemango kune bvudzi

• Mango inzvimbo yakanaka yevhitamini A, iyo inosimudzira kukura kwebvudzi uye kugadzirwa kwe sebum.
• Kunze kwevhitamini A neC, mango ine polyphenols yakawanda inoshanda se antioxidants. Aya ma antioxidants anodzivirira bvudzi follicles kubva kune oxidative kusagadzikana.
• Inoshanda sechisikigo chinogadzirisa.
• Inobvisa dandruff.
• Inodzivirira kupera kwebvudzi.
• Kugadzirisa kupatsanurwa magumo ebvudzi.

Mango Inoderera Uremu Here?

Kudya mango zvine mwero kuwedzera kune hutano kune kudya kwako. Polyphenols mumango inoderedza huwandu hwemafuta anogadzirwa mumuviri uye anoita kuti masero emafuta adzike. Nenzira iyi, inobatsira kuderedza uremu nekuwedzera kupisa mafuta. Ichowo muchero wakaderera-calori. Kutenda kune fiber yainayo, inoita kuti unzwe wakaguta. Saka, pakati pezvakanakira mango, isu tinogona kutora slimming yayo pfuma.

Madyiro eMango

Mango chikafu chinonaka uye chine zvakawanda. Kunyange zvazvo zvakaoma kubvisa ganda rakaoma uye kuparadzanisa mango michero yepakati kubva munyama, unogona kuicheka nyore nyore nekucheka vertical slices nerubatsiro rwebanga. Heano dzimwe nzira dzekudya mango:

• Wedzera kune smoothies.
• Cheka mu cubes uye uwedzere kune michero saladi.
• Cheka uye ushumire nemimwe michero inopisa.
• Cheka uye uwedzere kune quinoa saladi.

Rangarira kuti mango inotapira uye ine shuga yakawanda kupfuura mimwe michero yakawanda. Naizvozvo, inofanira kupedzwa nokungwarira. Edza kusadya zvinopfuura ndiro mbiri (330 gramu) pazuva.

Unogona Kudya Mango Peel?

Ganda rekunze remichero nemiriwo rinoshanda sechivharo chekudzivirira kune nyama yakapfava uye ine nyoro mukati. Ruzhinji rwemapeel aya anodyiwa, asi kazhinji anoraswa. Yakazara nezvinovaka muviri senge fiber, mavhitamini, zvicherwa, uye zvine simba chirimwa makomisheni.

Mango mumwe wemichero yakasvuurwa. Vamwe vanhu vanotaura kuti inofanira kudyiwa panzvimbo yekurasa svuura rinovaka muviri zvikuru.

Mabhenefiti Ekudya Mango Peel

Kusvikira mango yanyatsoibva, svuura rekunze rakasvibira. Kana raibva, gwati rinoita yellow, red kana orange, zvichienderana nerudzi.

Mango ine zvakawanda zvinovaka muviri. Zvidzidzo zvinoratidza kuti bark inotakurwa ne polyphenols, carotenoids, fiber, vhitamini C, vhitamini E uye akasiyana siyana anobatsira emiti makomisheni. Iyo peel yemuchero unotapira ndeyepamusoro mu triterpenes uye triterpenoids. Mishonga iyi ine anticancer uye antidiabetic properties.

Mango peel zvakare yakazara nefiber, iyo yakakosha kune hutano hwekudya uye kudzora nzara. Muchokwadi, iyo fiber inoita 45-78% yehuremu hwese hwegoko.

Kukuvadza Kudya Mboro yeMango

Kunyange zvazvo mango peel ine nhamba inokosha yezvokudya, inotakurawo njodzi.

• Iyo bark yemuchero ine urushiol, organic makemikari anowanikwa muchepfu ivy uye poison oak. Inogona kukonzera allergic reactions muvanhu vane hanya.
• Panogona kunge paine masara emishonga yezvipembenene paganda remango.
• Kunyange zvazvo muchero wemango uchitapira, wakapfava uye uchifadza kudya, magadzirirwo uye kunakirwa kwesvuura hazvina kunaka. Ine gobvu gobvu, rakaoma kutsenga uye kuvava zvishoma pakunaka. 

Unofanira kudya peel yemango here?

Mango peel inodyiwa. Iyo yakazara nekudya kwakakosha uye ine zvine simba zvinomera zvinosanganiswa. Zvisineyi, funga kubatsira kwazvinoita uye kushata kwambotaurwa kwakadai sekuomarara, kuravidza kuvava, uye zvingangosara zvemushonga wezvipembenene kana kusawirirana.

Izvo zvinovaka muviri mumango peel zviripo mune mimwe michero yakawanda nemiriwo. Saka hazvidikanwi kushivirira kuravira kusingafadzi kwebark kuti uwane hutano hunogona kubatsira.

Zvakanakira Mango Leaf

Unoziva here kuti shizha remango rinodyiwa pamwe chete nesvuura raro? Shizha remango rakasvibira rakapfava. Nokuda kwechikonzero ichi, inobikwa uye inodyiwa mune dzimwe tsika. Mashizha acho anoshandiswawo kugadzira tii nekuwedzera, sezvo ari kudya kunovaka muviri zvikuru. Mabhenefiti eshizha remango ndeaya anotevera;

• Shizha reMango rine zvinomera zvakaita se polyphenols uye terpenoids.
• Inosimbisa kudzivirirwa.
• Inoderedza kuzvimba mukati memuviri neiyo anti-inflammatory properties.
• Inobatsira kurapa kana kudzivirira mamiriro akaita kufutisa, chirwere cheshuga, chirwere chemoyo, uye gomarara.
• Inodzivirira kubva kuzvirwere zvakadai seAlzheimer's kana Parkinson's.
• Inodzivirira kuunganidzwa kwemafuta mumasero.
• Inobatsira pakurapa chirwere cheshuga.
• Iine anticancer inogona.
• Inorapa maronda emudumbu.
• Mango leaf tea yakanakira kufunganya.
• Inotsigira kurapwa kweitsvo matombo uye gallstones.
• Inobvisa matambudziko ekufema.
• Anoporesa maronda ekutsva.
• Inononoka kukwegura kweganda.
• Inowedzera kugadzirwa kwe collagen.
• Inotsigira kukura kwebvudzi.
• Inodzivirira vhudzi rebvudzi kubva pakukuvadza.

Maitiro ekushandisa Mango Leaf?

Nepo shizha remango richigona kudyiwa rinyoro, rinonyanya kunwiwa setii. Kugadzira tii yeshizha, bika mashizha gumi-gumi nemashanu emango mu 150 mL yemvura.

Shizha reMango rinowanikwawo sehupfu, kubviswa uye kuwedzera. Iyo poda inogona kuderedzwa nemvura uye kunwa, inoshandiswa mumafuta eganda, kana kusaswa mumvura yekugeza.

Side Effect yeMango Leaf

Mango mashizha ehupfu uye tii zvinonzi zvakachengeteka kudyiwa nevanhu. Zvidzidzo zvidiki mumhuka hazvina kuona mhedzisiro yakaipa, kunyangwe zvidzidzo zvekuchengetedza kwevanhu hazvina kuitwa.

Kwakabva: 1, 2, 3