Mango: fa'idodi 11, bayanan abinci mai kyau da girke-girke masu ƙoshin lafiya

Wadatacce

• 1. Inganta aikin tsarin narkewar abinci
• 2. Yaki da ciwon ciki
• 3. Yana taimakawa sarrafa glucose na jini
• 4. Yana da anti mai kumburi mataki
• 5. Yana da aikin antioxidant
• 6. Yaki da cutar kansa
• 7. Yana kariya daga cutar zuciya da jijiyoyin jini
• 8. Yana karfafa garkuwar jiki
• 9.Yaki da ciwon sanyi
• 10. Yana inganta lafiyar ido
• 11. Yana inganta ingancin fata
• Tebur na kayan abinci mai gina jiki
• Yadda ake cin abinci
• Lafiyayyun mangoro
• 1. Mango mousse
• 2. Mango bitamin
• 3. Salatin mangoro tare da arugula

Mangoro aa fruitan itace ne wanda ke da abubuwan gina jiki da yawa kamar bitamin A da C, magnesium, potassium, polyphenols kamar mangiferin, canferol da benzoic acid, fibers. Bugu da kari, mangoro na taimakawa wajen yaki da kumburi, karfafa garkuwar jiki da rage kasadar cututtukan zuciya, misali.

A gefe guda kuma, mangoro yana da fructose dayawa, wanda shine nau'in sukari da ake samu a cikin yayan kuma mafi kyau da shi, mafi girman adadin sukari a cikin mangoron, don haka ba 'ya'yan itace da aka bada shawarar ga wadanda suke bukata ba don rage kiba, musamman idan ana yawan cin shi sau da yawa, saboda ‘ya’yan itace ne da ke dauke da adadin kuzari da yawa.

Mangwaro na da kwarjini sosai har ma da bawo ana iya cinyewa, bugu da itari ana iya cinye shi a cikin ruwan 'ya'yan itace, jellies, bitamin, koren salads, biredi ko tare da sauran abinci.

Babban fa'idar mangoro sune:

1. Inganta aikin tsarin narkewar abinci

Mangwaro 'ya'yan itace ne masu kyau don inganta maƙarƙashiya saboda yana da wadataccen ƙwayoyi masu narkewa waɗanda ke aiki ta hanyar ɗebo ruwa daga ɓangaren narkewa wanda ke samar da gel wanda ke taimakawa wajen daidaita hanji. Bugu da kari, mangiferin da ke cikin mangoro yana aiki ne kamar na laxative na halitta, kara motsin hanji da saukaka kawar da azkar.

Mangiferin shima yana kiyaye hanta, yana inganta aikin gishirin bile wadanda suke da mahimmanci ga narkewar mai da kuma taimakawa wajen maganin tsutsotsi da cututtukan hanji.

Kari akan haka, mangoro yana dauke da amylases wadanda sune enzymes wadanda ke kaskantar da abinci, da saukake sha ga shi, don haka, yana tsara da inganta narkewar abinci.

2. Yaki da ciwon ciki

Mango yana cikin mangiferin da benzophenone, wanda ke da tasirin karewa akan ciki ta hanyar yin aikin antioxidant, rage lalacewar ƙwayoyin ciki, ban da rage samar da ruwan ciki kuma, saboda wannan dalili, na iya taimakawa cikin maganin gastritis ko miki na ciki.

3. Yana taimakawa sarrafa glucose na jini

Wasu nazarin sun nuna cewa polyphenols kamar gallic acid, chlorogenic acid da ferulic acid na iya zuga samar da insulin da rage sukarin jini da matakan haemoglobin na glycated, wadanda suke nuna man cutar suga, kuma suna iya zama muhimmiyar abokiya wajen kula da ciwon suga.

Koyaya, mangoro yakamata a cinye shi da ɗan kaɗan kuma za'a iya amfani dashi tare da sauran abinci mai wadataccen fiber. Bugu da kari, hanya mafi kyawu don cin gajiyar kaddarorin mangwaro don taimakawa kula da sukarin jini shine cinye wannan 'ya'yan itacen koren, kamar yadda mangoro cikakke na iya samun akasi kuma ya kara sukarin jini.

4. Yana da anti mai kumburi mataki

Mangiferin, gallic acid da benzophenone da ke cikin mango suna da abubuwan kare kumburi kuma suna da amfani sosai wajen maganin kumburin hanji kamar ulcerative colitis ko cutar Crohn, alal misali, saboda yana rage samar da abubuwa masu kumburi kamar su prostaglandins da cytokines.

Kari kan hakan, aikin da ya shafi kumburi na mangoro a cikin hanji, yana taimakawa hana lalacewar kwayar halitta da ke haifar da cutar kansa a cikin dubura da hanji.

5. Yana da aikin antioxidant

Vitamin C da kuma polyphenolic mahadi irin su mangiferin, quercetin, canferol, gallic acid da caffeic acid suna da aikin antioxidant, suna yakar masu kyauta kuma suna rage lalacewar kwayar halitta. Sabili da haka, mangoro yana taimakawa wajen hanawa da yaƙi da cututtukan da ke haɗuwa da gajiya mai narkewa sakamakon cututtukan cututtuka kamar atherosclerosis, bugun zuciya, bugun jini, ciwon sukari ko kansa.

6. Yaki da cutar kansa

Wasu karatuttukan da ake amfani da kwayoyin cutar sankarar jini da nono, prostate da kansar hanji sun nuna cewa polyphenols, musamman mangiferin da ke cikin mangoron, suna da aikin hana yaduwar kwayoyin, yana rage yaduwar kwayoyin cutar kansa. Bugu da kari, polyphenols suna da aikin anti-oxidant, wanda ke yin aiki don yaƙar ƙwayoyin cuta waɗanda ke haifar da lalata kwayar halitta. Koyaya, karatu a cikin mutane wanda ya tabbatar da wannan fa'idar har yanzu ana buƙata.

Nemi karin abinci wanda ke taimakawa rigakafin cutar kansa.

7. Yana kariya daga cutar zuciya da jijiyoyin jini

Filaye masu narkewa da ke cikin mangoro na taimakawa rage cholesterol mara kyau da kuma triglycerides, waɗanda ke da alhakin samar da duwatsu masu maiko a jijiyoyin jiki, saboda yana rage yawan shan kitse daga abinci. Sabili da haka, mangoro yana inganta aikin jijiyoyin jini kuma yana taimakawa hana ƙarancin cuta, zuciya da bugun jini.

Bugu da kari, mangiferin da bitamin C suna da maganin kashe kumburi da maganin antioxidant wanda ke taimakawa wajen rage lalacewar kwayar halitta, da kiyaye jijiyoyin jini cikin lafiya, da polyphenols, magnesium da potassium suna taimakawa shakatawar jijiyoyin jini da kuma sarrafa karfin jini.

8. Yana karfafa garkuwar jiki

Mango yana da wadataccen kayan abinci irin su bitamin A, B, C, E da K da kuma fure wanda ke motsa samar da farin ƙwayoyin jini, waɗanda sune mahimman ƙwayoyin kariya don karewa da yaƙi da kamuwa da cuta kuma, sabili da haka, mangoro yana taimakawa wajen ƙarfafa garkuwar jiki.

Bugu da kari, mangiferin yana motsa kwayoyin kariya daga jiki don yakar cutuka.

9.Yaki da ciwon sanyi

Wasu bincike sun nuna cewa mangiferin da ke cikin mangoro yana da aiki a kan kwayar cutar sanyi ta hana ta kwayar cutar da hana ta yaduwa, kuma na iya zama muhimmiyar abokiya wajen maganin ciwon sanyi. Bugu da kari, mangiferin na iya hana yaduwar kwayar cutar cututtukan al'aura. Koyaya, karatu a cikin mutane wanda ya tabbatar da wannan fa'idar har yanzu ana buƙata.

Duba bidiyon da ke ƙasa don ƙarin nasihu don yaƙi da ciwon sanyi.

10. Yana inganta lafiyar ido

Mangoro na inganta lafiyar ido ta hanyar samun sinadarin antioxidants kamar su lutein da zeaxanthin wadanda suke aiki a matsayin masu toshe hasken rana don hana lalacewar idanun da hasken rana ya haifar.

Bugu da kari, bitamin A daga mangoro yana taimakawa wajen hana matsalolin ido kamar bushewar idanu ko makantar dare.

11. Yana inganta ingancin fata

Mango yana da bitamin C da A wadanda suke maganin antioxidants da ke taimakawa wajen yaƙar ƙwayoyin cuta masu haifar da tsufar fata. Vitamin C shima yana aiki ne ta hanyar kara samar da sinadarin collagen wanda yake da mahimmanci don magance zubewar fata da kuma wrinkle a cikin fata, yana inganta inganci da bayyanar fatar.

Bugu da kari, bitamin A na kare fata daga lalacewar da hasken rana ke haifarwa.

Tebur na kayan abinci mai gina jiki

Tebur mai zuwa yana nuna abubuwan gina jiki na gram 100 na mangoro.

Yana da mahimmanci a lura cewa don samun duk fa'idodin da aka ambata a sama, mangoro dole ne ya kasance ɓangare na daidaitaccen abinci mai ƙoshin lafiya.

Yadda ake cin abinci

Mangwaro 'ya'yan itace ne da ke da yawan gaske kuma ana iya cin koren, cikakke har ma da bawo.

Hanya mai sauki da za'a cinye wannan 'ya'yan itace shine cin mangoro a yadda yake ko kuma shirya ruwan' ya'yan itace, jams, bitamin, kara mangwaro zuwa koren salads, shirya miya ko hadawa da sauran abinci.

Shawarwarin yau da kullun shine kofi 1/2 na mangoro dices ko kuma 1/2 na ƙaramin mangoro.

Lafiyayyun mangoro

Wasu girke-girke na mangoro suna da sauri, masu sauƙin shiryawa da gina jiki:

1. Mango mousse

Sinadaran

• Mangoro manya manya manya 4;
• 200 ml na yogurt mai narkewar sukari;
• 1 takardar gelatin mara kyau wanda aka narke cikin ruwa.

Yanayin shiri

Beat da sinadaran a cikin abin haɗawa har sai ya zama daidai. Sanya a cikin kwandon gilashi sannan a sanyaya shi na tsawan awanni 2. Kuyi sanyi

2. Mango bitamin

Sinadaran

• 2 yankakken mangoro;
• 1 gilashin madara;
• Kankunan kankara;
• Zuma na ɗanɗano don ɗanɗano.

Yanayin shiri

Duka dukkan abubuwan da ke ciki a cikin mahaɗin, saka a cikin gilashi kuma ku sha nan da nan bayan shiri.

3. Salatin mangoro tare da arugula

Sinadaran

• 1 cikakke mangoro;
• 1 gungu na arugula;
• Cuku cuku ricotta;
• Gishiri, barkono baƙi da man zaitun ku ɗanɗana.

Yanayin shiri

Wanke mangoro, cire kwasfa sannan a yanka bagarren mangoron a cikin cubes. Wanke arugula. A cikin akwati, sanya arugula, mangoro da ricotta. Kisa da gishiri, barkono da man zaitun ku dandana.