Sengoli: Bobbie Johnson
Letsatsi La Creation: 10 April 2021
Ntlafatsa Letsatsi: 19 November 2024
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Melemo ea Bophelo bo Botle ba Mango e Etsa Hore e be E 'ngoe ea Litholoana tse Molemohali tsa Tropike tseo U ka li Rekang - Mokhoa Oa Bophelo
Melemo ea Bophelo bo Botle ba Mango e Etsa Hore e be E 'ngoe ea Litholoana tse Molemohali tsa Tropike tseo U ka li Rekang - Mokhoa Oa Bophelo

Litaba

Haeba u sa je mango ka tloaelo, ke tla ba oa pele oa ho e bua: U hloloheloa ka botlalo. Litholoana tsena tse teteaneng, tse oval li ruile ebile li na le phepo e nepahetseng hoo hangata li bitsoang "morena oa litholoana," lipatlisisong le ka litso ho pota lefatše. 'Me ka lebaka le letle, hape - limango li tletse livithamine le liminerale, hammoho le fiber ho boot. Mona ke melemo ea bophelo bo botle ba mango, hammoho le mekhoa ea ho sebelisa mango lijong le linong tsa hau.

Mangoana 101

Li-mango tse tsebahalang ka tatso ea tsona e monate le 'mala o mosehla o khahlang, ke tholoana e khabisitsoeng ka letsoalloa le ka boroa ho Asia e atlehang maemong a leholimo a futhumetseng, a chesang le a mongobo (nahana: India, Thailand, China, Florida), ho latela sengoloa se phatlalalitsoeng ho. Bioloji ea Genome. Ha li ntse li le teng makholo ea mefuta e tsebahalang, e 'ngoe ea lijalo tse atileng haholo ke mango oa Kent o lengoang Florida — tholoana e kholo e motopo eo, ha e butsoitse, e nang le lekhapetla le lefubelu le botala bo botala bo bosehla boo, e reng e shebahala joaloka mango emoji IRL.


Li-mangos ke litholoana tsa majoe (e, joalo ka liperekisi), 'me - ntho e monate, ho falimeha! - ba tsoa lelapeng le le leng joalo ka li-cashews, pistachios, le ivy e chefo. Kahoo haeba u alejiki ho linate, u ka 'na ua batla ho qoba le mango. Ho joalo le haeba o na le alejiki ho latex, avocado, liperekisi, kapa lifeiga kaha kaofela li na le liprotheine tse ts'oanang le tsa mango, ho latela sengoloa se phatlalalitsoeng ho Asia Pacific Allergy. Eseng uena? Ebe u tsoela pele ho bala bakeng sa ~mango mania~.

Lintlha tsa Phepo ea Mango

Boemo ba limatlafatsi ba mango bo khahla joalo ka 'mala oa eona o mosehla. E na le livithamini C le A tse phahameng haholo, tseo ka bobeli li nang le thepa ea antioxidant ebile li bohlokoa molemong oa boits'ireletso ba mmele, ho latela Megan Byrd, RD, setsebi sa phepo e nepahetseng le mothehi oa Ngaka ea lijo tsa Oregon. Vithamine C e boetse e thusa ho thehoa ha collagen, e thusang ho folisa maqeba, ho matlafatsa masapo le letlalo le teteaneng, ha vithamine A e phetha karolo ea ho bona pono le ho boloka litho tsa hau li sebetsa ka katleho, oa hlalosa. (Sheba hape: Na U Lokela ho Eketsa Collagen Lijong Tsa Hao?)


Mango e boetse e na le magnesium e matlafatsang maikutlo le ho matlafatsa livithamini tsa B, ho kenyeletsoa li-micrograms tse 89 tsa B9, kapa folate, ka mango, ho latela Lefapha la Temo la U.S. (USDA). Ke hoo e ka bang karolo ea 22 lekholong ea lijo tse khothalletsoang letsatsi le letsatsi tsa folate, e seng feela vithamine ea bohlokoa ea bakhachane empa hape e hlokahalang bakeng sa ho etsa DNA le liphatsa tsa lefutso, ho latela National Institutes of Health (NIH).

Ho feta moo, lipatlisiso li bontša hore mango ke mohloli o motle oa li-polyphenols - li-micronutrients tse nang le li-antioxidants tse loantšang mafu - ho kenyeletsoa carotenoids, catechins le anthocyanins. (Carotenoids, ka tsela, hape, ke li-pigment tse jalang nama ea mango mofuta oa eona o mosehla.)

Mona, karohano ea phepo ea mango e le 'ngoe (~ 207 grams), ho latela USDA:

  • 124 lik'hilojule
  • 2 dikgerama protheine
  • 1 grama mafura
  • 31 dikgerama k'habohaedreite
  • 3 dikgerama faeba
  • 28 dikgerama tsoekere

Melemo ea Mango

Haeba u sa tsoa qala ho ja limango, u se u le mothating oa ho fumana monate oa sebele. Tholoana e monate e fana ka melemo e mengata e fapaneng ea bophelo bo botle ka lebaka la mokhabiso oa eona o nonneng oa limatlafatsi tse hlokahalang. E boetse e latsoa joaloka ~ treat ~ ea nnete, empa re tla bua ka mekhoa ea ho ja hanyane feela. Taba ea mantlha, ha re hlahlobe melemo ea mango le seo e ka u etsetsang sona.


E Khothalletsa Tšilo e Ntle ea lijo

Mango e na le faeba e qhibilihang le e sa qhibilihang, tse bohlokoa molemong oa tšilo ea lijo. Shannon Leininger, M.E.d., R.D., setsebi sa lijo se ngolisitsoeng se ngolisitsoeng le mong'a LiveWell Nutrition, oa hlalosa: Sena se etsa ntho e kang gel e fokotsang ts'ebetso ea tšilo ea lijo, o phaella ka ho re, ho lumella 'mele oa hao hore o monye limatlafatsi tse fetang. (Bona: Hobaneng ha Fiber e ka ba Phepo ea Bohlokoa ka ho Fetisisa Lijong tsa Hao)

Ha e le fiber e sa keneng? Ke tsona lintho tse likhoele limangoeng tse khomarelang meno a hau, ho bolela Leininger. Ho e-na le ho qhibiliha ka metsing joaloka molekane oa eona o qhibilihang, fiber e sa tsitsang e boloka metsi, e leng se etsang hore mantle a be bonolo, a be boima, 'me a fete habonolo, ho latela U.S. National Library of Medicine (NLM). Leininger o re: "Ka mokhoa ona, e thusa ho kenya mala kamehla le ho [thibela] ho patoa. Taba ka taba: Phuputso ea libeke tse 'ne e fumane hore ho ja limango ho ka ntlafatsa matšoao a ho sokela ho sa foleng ho batho ba seng ba phetse hantle. Ha e le hantle, haeba makhetlo a mangata a ho ntša mala a hao a sa lakatsehe, limango e ka ba BFF ea hau e ncha. (Bona hape: Lijo tse 10 tse nang le liprotheine tse phahameng tse thehiloeng lijalong tse bonolo ho li sila)

E fokotsa kotsi ea mofets'e

Byrd o re: "Limango li na le li-antioxidants tse sirelletsang 'mele oa hau khahlanong le li-radicals tsa mahala." Ho khatholla kapele: Li-radicals tsa mahala ke limolek'hule tse sa tsitsang tse tsoang ho litšila tsa tikoloho tse "tsamaeang hantle 'meleng oa hau, li itšoarella liseleng' me li baka tšenyo," oa hlalosa. Sena se ka qetella se lebisa botsofaling pele ho nako esita le mofetše, ha tšenyo e ntse e ata tse ding lisele tse phetseng hantle. Leha ho le joalo, li-antioxidants tse kang vithamine C le E ka mangoe "li khomarela li-radicals tsa mahala, li li fokotsa le ho thibela tšenyo pele," ho bolela Byrd.

Mme, ICYMI e kaholimo, limango li boetse li tletse polyphenols (metsoako ea limela e sebetsang joalo ka li-antioxidants), ho kenyeletsoa mangiferin, "super antioxidant" (ee, e ntse e bitsoa joalo). E rorisitsoe ka thepa ea eona e ka bang matla ea ho senya mofetše, mangiferin e bonts'itsoe ho senya lisele tsa mofetše oa mae a bomme phuputsong ea laboraka ea 2017 le lisele tsa mofetše oa matšoafo phuputsong ea laboratori ea 2016. Litekong tseo ka bobeli, bafuputsi ba ile ba hakanya hore mangiferin e bakile lefu la mofetše ka ho hatella limolek'hule tseo lisele li hlokang ho phela.

E Laola Tsoekere ea Mali

Ho joalo, u bala ka nepo: Mangoes e ka laola tsoekere maling. Empa na ha li joalo e ntle haholo e tletse tsoekere? E - e ka bang ligrama tse 13 ka mango. Leha ho le joalo, phuputso ea 2019 e fumane hore mangiferin ka mangoeng e hatella alpha-glucosidase le alpha-amylase, li-enzyme tse peli tse amehang taolong ea tsoekere ea mali, e bakang phello ea hypoglycemic. Phetolelo: Mangoe a ka theola tsoekere maling, a lumella taolo e eketsehileng maemong, ka hona, a fokotsa kotsi ea mafu a kang lefu la tsoekere. (E amanang le: Matšoao a 10 a lefu la tsoekere ao basali ba hlokang ho a tseba ka)

Ho feta moo, thuto e nyane ea 2014 e phatlalalitsoeng ho Phepo e nepahetseng le leseli la metabolic e fumane hore mango e ka ntlafatsa maemo a tsoekere ea mali ho batho ba nang le botenya, e ka bang ka lebaka la fiber e teng ka har'a mango. Fiber e sebetsa ka ho liehisa ho monya ha tsoekere, ho bolela Leininger, e thibelang ho phahama ho hoholo ha tsoekere ea mali.

E tšehetsa Iron Absorption

Ka lebaka la bophahamo ba eona ba vithamine C, 'mango "ke lijo tse phelisang hantle bakeng sa ba haelloang ke tšepe," ho bolela Byrd. Ke hobane vithamine C e thusa 'mele ho monya tšepe, haholo-holo tšepe e sa reng letho, e fumanoang lijong tse kang lierekisi, linaoa le lithollo tse matlafalitsoeng, ho latela NIH.

"Ho monya tšepe ke habohlokoa bakeng sa ho thehoa ha lisele tse khubelu tsa mali le matla a eona a ho tsamaisa oksijene," ho hlalosa Byrd. 'Me "le hoja batho ba bangata ba sa lokela ho tšoenyeha ka maemo a bona a tšepe, ba nang le khaello ea tšepe ba ne ba tla rua molemo ka ho ja lijo [tse nang le vithamine C] tse kang mango ka nako e le 'ngoe le lijo tse nang le tšepe."

E Khothalletsa Bophelo bo Botle ba Letlalo le Moriri

Haeba u batla ho matlafatsa papali ea hau ea tlhokomelo ea letlalo, fihlella tholoana ena ea tropike. Byrd o re, vithamine C e ka har'a limango e ka "thusa ho thehoa ha collagen bakeng sa moriri o phetseng hantle, letlalo le manala." Hona ho bohlokoa haholo haeba o batla ho loants'a matšoao a botsofali, kaha collagen e tsejoa e boreleli letlalo mme e fana ka tse ling tsa bimpe ea bocha. Joale ho na le beta-carotene e fumanoang limangoeng, e ka bang le matla a ho sireletsa letlalo tšenyo ea letsatsi ha e jeoa, ho latela sengoloa se phatlalalitsoeng ho American Journal of Clinical Nutrition. Kahoo, hoa lefella ho boloka lijo tse nang le li-antioxidant tse ngata tse kenyelletsang mango (le hoja u ntse u lokela ho sebelisa SPF).

Haeba u batla ho etsa sebaka sa lihlahisoa tse kenngoeng ke mango ka khabiteng ea hau ea meriana, leka: Golde Clean Greens Face Mask (Reka, $34, thesill.com), Origins Never A Le Letho A Moment Skin Polisher (Reka, $32, origins.com ), kapa One Love Organics Skin Savior Multi-Tasking Wonder Balm (Reka E, $49, credobeauty.com).

Gold Clean Greens Face Mask $22.00 e rekisetse The Sill Tšimoloho Ha ho mohla Motsoako o Khanyang oa Letlalo o Phatsimang Sefahleho se Senya $ 32.00 e se reka One Love Organics Skin Savior Multi-Tasking Wonder Balm $ 49.00 e e reka Credo Beauty

Mokhoa oa ho Rema le ho Ja Mango

Ha u reka limango tse ncha lebenkeleng, ho na le lintho tse 'maloa tseo u lokelang ho li boloka kelellong. Limango tse sa butsoang li tala 'me li thata, ha limango tse butsoitseng tsona li na le 'mala o mosehla oa lamunu' me li lokela ho fuoa ha u li petetsa ka bonolo. Ha u tsebe haeba tholoana e se e lokile? E tlise hae 'me mango e butsoe ka mocheso oa kamore; haeba ho na le monko o monate ho pota-pota kutu 'me joale e se e le bonolo, khaola hape. (Related: Mokhoa oa ho khetha Avocado e butsoitseng nako le nako)

Hape u ka ja letlalo, empa ha se mohopolo o motle ka ho fetisisa. Peel e "boreleli ebile e na le rabara, ka hona sebopeho le tatso ha li tšoanelehe ho ba bangata," ho bolela Leininger. 'Me le ha e na le fiber, "o tla fumana phepo e ngata le tatso nameng ka boeona."

Ha u tsebe hantle hore na u ka e khaola joang? Byrd o na le mokokotlo oa hau: "Ho khaola mango, e tšoare ka kutu e supileng nqa siling, 'me u khaole mahlakore a mabeli a mango [kaholimo ho sekoti. U lokela ho ba le likotoana tse peli tsa emango tse bopehileng joaloka oval. e ka ebola le ho lata. " Kapa, ​​o ka tšela "grid" halofong e ngoe le e ngoe (ntle le ho phunya letlalo) ebe o ntšetsa nama ka khaba. Ho tla ba le nama e setseng ka mokoting, ka hona etsa bonnete ba hore u khaola ka hohle kamoo u ka khonang.

U ka boela ua fumana mango e omisitsoe kapa e hatselitsoe, kapa ka mokhoa oa lero, jeme kapa phofo. Leha ho le joalo, Byrd o fana ka tlhahiso ea ho boloka leihlo bakeng sa tsoekere e eketsehileng le lithibelo, tse phahameng haholo ka lero la mango le omisitsoeng. Leininger o re: "Tsokere e ekelitsoeng ke ntho e tšoenyang hobane [e na le] lik'hilojule tse eketsehileng, empa ha ho na melemo e meng ea phepo e nepahetseng." "Sena se ka tlatsetsa kotsing e eketsehileng ea boima bo feteletseng, tsoekere e phahameng ea mali, sebete se mafura le k'holeseterole e phahameng."

Haholo-holo, ha u reka lero la mango, Leininger o fana ka tlhahiso ea ho batla sehlahisoa se reng "maro a 100%" ho label. "Ka tsela ena, bonyane u ka etsa bonnete ba hore u fumana limatlafatsi ka lero." Ntle le moo, "ha o na monyetla oa ho ikutloa o tletse khalase ea lero ha o bapisoa le ho ja tholoana."

Ela hloko le litlheferetsi tsa mango e pakiloeng, hape. "Haeba o sa bone bonyane ligrama tse 3 ho isa ho tse 4 tsa fiber ka nako ea ho sebeletsa, sehlahisoa seo se kanna sa ntlafatsoa le ho sebetsoa ka mokhoa o fetelletseng," ho arolelana Byrd. "Ka ho sebelisa mango ho feta tekano, u lahleheloa ke boleng bo bongata ba phepo."

Ha e le phofo ea mango? (E, ke ntho!) "Tšebeliso e sebetsang ka ho fetisisa e ka ba ho e kenya metsing [bakeng sa] tatso e itseng," Leininger o re, empa u ka e eketsa ho li-smoothies kapa lero. E boetse e na le boemo bo ts'oanang ba phepo e nepahetseng ho limango tsa 'nete, empa kaha e sebetsitsoe haholo, o ntse a fana ka maikutlo a ho ja tholoana eohle molemong oa melemo. Na u utloa sehlooho moo?

Malebela ke ana bakeng sa ho etsa diresepe tsa mango hae:

… Ka salsa. Leininger e fana ka maikutlo a ho sebelisa mango e halikiloeng ho etsa salsa ea tropike. O re kopanya "onion e khubelu, cilantro, asene ea veine ea raese, oli ea mohloaare, letsoai le pepere, [ebe u eketsa] tlhapi kapa nama ea kolobe," o re. "Tanginess ea asene e leka-lekanya monate oa mango, o babatsang [nama]." E boetse e etsa hore ho be le killer chip dip.

… Ka salate. Mango e sa tsoa khuoa e eketsa monate o monate lisalateng. E kopane hantle haholo ka lero la kalaka le lijo tsa leoatleng, joalo ka salate ena ea shrimp le mango.

… Lijong tsa hoseng. Bakeng sa lijo tsa hoseng tse monate, etsa li-tacos tsa monokotšoai oa tropike ka ho tšela yogurt, limango tse takiloeng, monokotsoai le kokonate e khaotsoeng holim'a li-tortilla tse nyenyane. Ka kopanelo, lisebelisoa tsena li ka eketsa litlatsetso tse matla tsa lebopong kemisong ea hau ea hoseng.

… Ka Smoothies. Mango o sa tsoa khuoa, hammoho le lero la mango le hloekileng, o hlolla ka li-smoothies. E kopanye le litholoana tse ling tsa tropike tse kang phaenapole le lamunu bakeng sa mango smoothie e thabisang.

... Ka li-oats tsa bosiu bo le bong. Leininger o re: "Li-oats tsa bosiu li monate hobane u ka li lokisetsa bosiung ba pele 'me u se u loketse ho tsamaea hoseng. Ho e etsa le 'mango, kopanya likarolo tse lekanang tsa oats tsa khale le lebese le seng la lebese, hammoho le halofo ea yogurt e ngata. Boloka ka setsing se tiisitsoeng ke moea, joalo ka nkho ea mason, le sehatsetsing bosiu bo le bong. Hoseng, holimo ka limango tse takiloeng le sirapo ea maple, ebe u thabela.

… Ka raese e halikiloeng. Hlahisa raese ea hau e tloaelehileng e halikiloeng ka limango tse halikiloeng. Leininger o khothaletsa ho e kopanya le lihoete, konofolo, eiee e tala le spaghetti sa soya bakeng sa medley ea litatso tse makatsang.

… Ka metsing a kentsoeng litholoana. Se ke oa potlaka ho lahlela mokoting oo oa mango. Kaha e koahetsoe ke nama e setseng ea mango, u ka e kenya ka har'a nkho ea metsi 'me ue tlohele hore e pholile ka sehatsetsing bosiu bohle. Tloo hoseng, u tla noa metsi a monate a tšetsoeng.

… E le soso. Byrd o re: "Mango [e latsoa ka mokhoa o makatsang] joalo ka soso, e kopantsoeng le lebese la kokonate le cilantro. E tšele ka holim'a nama ea khomo e chesitsoeng, tlhapi e halikiloeng, kapa li-taco tsa linaoa tse ntšo.

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