Fa'idodin Lafiya na Mangoro yana sanya shi ɗayan Mafi kyawun 'Ya'yan itacen Tropical da Zaku Iya Sayi

Wadatacce

• Ƙananan Mangoro 101
• Bayanan Abincin Mangoro
• Amfanin Mangoro
• Yana inganta narkewar lafiya
• Rage Hadarin Ciwon daji
• Yana daidaita sukari na jini
• Yana goyan bayan shakar ƙarfe
• Yana Inganta Fata da Gashi
• Yadda ake Yanke da Cin Mangoro
• Bita don

Idan ba ku ci mangwaro akai-akai, zan kasance farkon wanda zai ce: Kuna rasa gaba ɗaya. Wannan ɗanɗano, 'ya'yan itacen oval yana da wadata da abinci mai gina jiki wanda galibi ana kiransa "sarkin' ya'yan itace," a cikin bincike da al'adu a duk faɗin duniya. Kuma saboda kyakkyawan dalili, shima - mangoro yana cike da bitamin da ma'adanai, tare da fiber don taya. Anan fa'idodin kiwon lafiya na mangoro, tare da hanyoyin amfani da mangoro a cikin abincinku da abin sha.

Ƙananan Mangoro 101

An san su da dandano mai daɗi da launin rawaya mai ban sha'awa, mangoes 'ya'yan itace ne mai laushi mai laushi daga kudancin Asiya waɗanda ke bunƙasa a cikin yanayi mai dumi, wurare masu zafi da na wurare masu zafi (tunani: Indiya, Thailand, China, Florida), bisa ga labarin da aka buga a cikin labarin. Halittar Halittu. Duk da akwai daruruwa na nau'ikan da aka sani, ɗayan nau'ikan da aka fi sani da su shine Kent mango na Florida-babban 'ya'yan itacen oval wanda, lokacin da ya cika, yana da bawon ja-kore-rawaya wanda, yup, yayi kama da mango emoji IRL.

Mangos a zahiri 'ya'yan itace ne na dutse (e, kamar peaches), kuma - gaskiya mai daɗi, faɗakarwa! - sun fito daga gida ɗaya kamar cashews, pistachios, da guba mai guba. Don haka idan kuna rashin lafiyan kwayoyi, kuna so ku nisanta daga mangoro. Haka kuma idan kana da rashin lafiyar latex, avocado, peaches, ko ɓaure tunda dukkansu suna ɗauke da sunadaran da ke cikin mango, a cewar wata kasida da aka buga a mujallar. Allergy na Asiya Pacific. Ba ku ba? Sannan ci gaba da karatu don ~ mangoro maniya ~.

Bayanan Abincin Mangoro

Bayanan furotin na mangoro yana da ban sha'awa kamar launin rawaya. Yana da girma na musamman a cikin bitamin C da A, dukansu suna da kaddarorin antioxidative kuma suna da mahimmanci don aikin rigakafi, a cewar Megan Byrd, R.D., mai ilimin abinci mai rijista kuma wanda ya kafa abinci Abincin Abincin Oregon. Har ila yau, Vitamin C yana taimakawa wajen samar da collagen, wanda ke taimakawa wajen warkar da raunuka, ƙarfafa kasusuwa, da kuma kitsen fata, yayin da bitamin A ke taka rawa wajen hangen nesa da kiyaye sassan jikin ku da kyau, in ji ta. (Dubi kuma: Shin yakamata ku ƙara Collagen zuwa Abincinku?)

Mango kuma yana alfahari da adadin magnesium mai haɓaka yanayi da haɓaka bitamin B, gami da microgram 89 na B9, ko folate, da mangoro, a cewar Ma'aikatar Aikin Noma ta Amurka (USDA). Wannan shine kusan kashi 22 cikin ɗari na shawarar da ake bayarwa na yau da kullun na folate, wanda ba kawai bitamin bane mai mahimmanci kafin haihuwa amma kuma ya zama dole don yin DNA da kayan gado, a cewar Cibiyar Kula da Lafiya ta Ƙasa (NIH).

Menene ƙari, bincike ya nuna cewa mango shine tushen tushen polyphenols - micronutrients waɗanda ke cike da antioxidants masu yaƙi da cututtuka - gami da carotenoids, catechins, da anthocyanins. (Ta hanyar carotenoids, suma shuke -shuke ne da ke ba da mangoro alamar hular rawaya.)

Anan, raunin abinci mai gina jiki na mangoro ɗaya (~ 207 grams), a cewar USDA:

• Kalori 124
• 2 grams na furotin
• 1 gram mai
• 31 grams na carbohydrate
• 3 grams na fiber
• 28 grams na sukari

Amfanin Mangoro

Idan kun kasance sababbi ga mangwaro, kun kasance cikin ƙoshin lafiya. 'Ya'yan itacen marmari suna ba da fa'idodi da yawa na kiwon lafiya godiya ga wadataccen hadaddiyar giyar ta mahimman abubuwan gina jiki. Hakanan yana da ɗanɗano kamar ainihin ~ magani ~, amma zamuyi magana game da hanyoyin cin abinci cikin ɗan lokaci. Da farko, bari mu duba fa'idodin mangoro na kiwon lafiya da abin da zai iya yi muku.

Yana inganta narkewar lafiya

Mangoro ya ƙunshi fiber mai narkewa da maras narkewa, waɗanda ke da mahimmanci ga narkewar narkewa. "Fiber mai narkewa [yana narkewa cikin] ruwa yayin da yake tafiya ta hanyar tsarin narkewar ku," in ji Shannon Leininger, M.E.d., R.D., masanin abinci mai rijista kuma mai LiveWell Nutrition. Wannan yana haifar da wani abu mai kama da gel wanda ke rage jinkirin tsarin narkewar abinci, in ji ta, yana barin jikin ku da kyau ya sha abubuwan gina jiki da ke wucewa. (Dubi: Dalilin da yasa Fiber na iya zama Mafi Mahimmancin Abinci a cikin Abincin ku)

Amma ga fiber mara narkewa? Wannan shine tsattsarkan abubuwa a cikin mangoro waɗanda ke makale a hakoran ku, in ji Leininger. Maimakon narkewa a cikin ruwa kamar takwaransa mai narkewa, fiber mara narkewa yana riƙe da ruwa, wanda ke sa kujera ta zama mai taushi, girma, da saukin wucewa, a cewar Cibiyar Kula da Magunguna ta Amurka (NLM). "Ta wannan hanya, yana taimakawa wajen motsa hanji akai-akai da kuma [hana] maƙarƙashiya," in ji Leininger. Matsala: Wani bincike na mako hudu ya gano cewa cin mangwaro na iya inganta alamun ciwon ciki a cikin mutane masu lafiya. Ainihin, idan yawan motsin hanjin ku ya rage abin da ake so, mangoro na iya zama sabon BFF ɗin ku. (Dubi kuma: 10 Manyan Abubuwan Abinci na Tushen Tsirrai Masu Sauƙi don Narke)

Rage Hadarin Ciwon daji

"Mangwaro yana cike da maganin antioxidants wanda ke kare jikinka daga radicals kyauta," in ji Byrd. Saurin wartsakewa: Tsattsauran ra'ayi abubuwa ne marasa tsayayye daga gurɓatattun muhalli waɗanda "ke zagayawa cikin jikin ku, suna haɗa kansu da sel kuma suna haifar da lalacewa," in ji ta. Wannan na iya haifar da tsufa wanda bai kai ba har ma da cutar kansa, kamar yadda lalacewar ta bazu zuwa sauran lafiyayyun kwayoyin halitta. Koyaya, antioxidants kamar bitamin C da E a cikin mangoro “suna haɗe da tsattsauran ra'ayi, tsayar da su da hana lalacewa da fari,” in ji Byrd.

Kuma, ICYMI a sama, mangoro kuma yana cike da polyphenols (mahaɗan shuka waɗanda ke aiki azaman antioxidants), gami da mangiferin, “super antioxidant” (eh, an kira shi haka). An ba da lambar yabo don ƙaƙƙarfan kaddarorin cutar kansa mai ƙarfi, an nuna mangiferin yana lalata ƙwayoyin cutar kansar kwai a cikin binciken lab na 2017 da ƙwayoyin kansar huhu a cikin binciken lab na 2016. A cikin gwaje-gwajen guda biyu, masu bincike sun yi hasashen cewa mangiferin ya haifar da mutuwar kwayar cutar kansa ta hanyar danne hanyoyin kwayoyin halitta da ake bukata don rayuwa.

Yana daidaita sukari na jini

Ee, kun karanta wannan dama: Mangoro na iya, a zahiri, daidaita sukarin jini. Amma ba haka suke ba super ya cika da sukari? Ee - kimanin gram 13 da mango. Har yanzu, binciken 2019 ya gano cewa mangiferin a cikin mangoro yana murƙushe alpha-glucosidase da alpha-amylase, enzymes guda biyu da ke cikin sarrafa sukari na jini, wanda ke haifar da tasirin hypoglycemic. Fassara: Mangoro na iya yuwuwar rage sukari na jini, yana ba da damar ƙarin iko akan matakan kuma, don haka, rage haɗarin cututtuka kamar su ciwon sukari. (Masu Alaka: Alamomin Ciwon Suga Guda 10 Da Ya Kamata Mata Su Sani)

Bugu da ƙari, ƙaramin binciken 2014 da aka buga a Gina Jiki da Fahimtar Metabolic gano cewa mangoro na iya haɓaka matakan glucose na jini a cikin mutanen da ke da kiba, wanda hakan na iya kasancewa saboda abubuwan fiber a cikin mangoro. Fiber yana aiki ne ta hanyar jinkirta shan sukari, in ji Leininger, wanda ke hana hauhawar glucose na jini sosai.

Yana goyan bayan shakar ƙarfe

Godiya ga yawan matakan bitamin C, mango "abinci ne mai ƙoshin lafiya ga waɗanda ke ƙarancin ƙarfe," in ji Byrd. Hakan ya faru ne saboda bitamin C na taimaka wa jiki shan baƙin ƙarfe, musamman, baƙin ƙarfe mara nauyi, wanda ake samu a cikin abinci kamar su wake, wake, da hatsi masu ƙarfi, a cewar NIH.

"Shan ƙarfe yana da mahimmanci don samuwar kwayar jinin jini da kuma iya ɗaukar oxygen," in ji Byrd. Kuma "ko da yake mafi yawan mutane ba sa damuwa game da matakan ƙarfe na ƙarfe, waɗanda ba su da ƙarancin ƙarfe za su amfana da cin abinci [bitamin C-rich] kamar mango a lokaci guda tare da abinci mai arzikin ƙarfe."

Yana Inganta Fata da Gashi

Idan kuna neman haɓaka wasan kula da fata, isa ga wannan 'ya'yan itace na wurare masu zafi. Abincin bitamin C a cikin mangoro na iya "taimakawa wajen samar da collagen don lafiya gashi, fata, da kusoshi," in ji Byrd. Kuma wannan yana da mahimmanci musamman idan kuna neman yaƙar alamun tsufa, kamar yadda aka sani collagen yana santsi fata kuma yana ba da wasu daga cikin samarin. Sannan akwai sinadarin beta-carotene da ake samu a cikin mangwaro, wanda zai iya samun ikon kare fata daga lalacewar rana idan aka ci, a cewar wata kasida da aka buga a jaridar Jaridar Amirka ta Abincin Abinci. Don haka, yana biya don ci gaba da cin abinci mai wadatar antioxidant wanda ya haɗa da mangoro (kodayake har yanzu kuna amfani da SPF).

Idan kuna son yin sarari don samfuran da aka haɗa da mangoro a cikin gidan likitan ku, gwada: Golde Clean Greens Face Mask (Sayi Shi, $ 34, thesill.com), Asalin Ba Maɗaukaki Fata na Zamani (Sayi Shi, $ 32, origins.com) ), ko One Love Organics Skin Save Multi-Tasking Wonder Balm (Sayi shi, $ 49, credobeauty.com).

Mashin Fuskar Zinare Tsabtace Ganye $22.00 siyayyar Sill Asalin Ba Wani Bangaren Lokacin Fuskar Fuska mai Haske Fuska $ 32.00 ka siyo shi Asalinsa One Love Organics Skin Savior Multi-Tasking Wonder Balm $ 49.00 siyayya dashi Credo Beauty

Yadda ake Yanke da Cin Mangoro

Lokacin siyan sabbin mangwaro a babban kanti, akwai wasu abubuwa da za a tuna. Mangwaron da bai gama bushewa kore ne kuma mai tauri, yayin da mangwaro cikakke ya kasance ruwan hoda-rawaya kuma yakamata a ba da wasu lokacin da za ku matse shi a hankali. Ba za a iya gaya idan 'ya'yan itacen ya shirya ba? Kawo shi gida kuma bari mango ya yi girma a dakin da zafin jiki; idan akwai ƙanshi mai daɗi a kusa da tushe kuma yanzu yana da taushi, yanke 'bude. (Mai alaƙa: Yadda ake ɗaukar avocado cikakke kowane lokaci guda)

Hakanan zaka iya cin fata a zahiri, amma ba shine mafi kyawun ra'ayi ba. Bawon yana da "kyakkyawan kakin zuma da roba, don haka rubutu da dandano ba su dace da mutane da yawa ba," in ji Leininger. Kuma yayin da yake da wasu fiber, "zaku sami yawancin abinci mai gina jiki da dandano daga naman da kansa."

Ba tabbata ba yadda za a yanke shi? Byrd yana da baya: "Don yanke mango, riƙe shi tare da karami yana nuni zuwa rufi, kuma yanke mafi faɗin bangarorin biyu na mango [daga] ramin. Dole ne ku sami guda biyu na mangoro mai siffa guda biyu waɗanda kuke so. zai iya kashewa da kashewa. " Ko kuma, zaku iya yanki "grid" a cikin kowane rabi (ba tare da huda fata ba) kuma ku fitar da nama tare da cokali. Hakanan za a sami naman da ya ragu akan rami, don haka tabbatar da yankewa gwargwadon iyawar ku.

Hakanan zaka iya samun mangwaro bushe ko daskararre, ko a cikin ruwan 'ya'yan itace, jam, ko foda. Duk da haka, Byrd ya ba da shawarar a sa ido don ƙara sukari da abubuwan da aka adana, wanda ya fi girma a cikin busassun mangwaro da ruwan mango. "Ƙarin sukari yana da damuwa saboda [ya ƙunshi] ƙarin adadin kuzari, amma babu ƙarin fa'idodin abinci mai gina jiki," in ji Leininger. "Wannan na iya ba da gudummawa ga haɗarin haɗarin kiba mai yawa, yawan sukari na jini, hanta mai kitse, da babban cholesterol."

Musamman, lokacin siyan ruwan mangoro, Leininger yana ba da shawarar neman samfurin da ke cewa "ruwan 'ya'yan 100%" akan lakabin. "Ta wannan hanyar, aƙalla za ku iya tabbatar kuna samun wasu abubuwan gina jiki tare da ruwan 'ya'yan itace." Bugu da ƙari, "ba za ku iya jin ƙoshin ruwan gilashi tare da cin ɗan 'ya'yan itace ba," in ji ta.

Kula da abun ciki na fiber na mangwaro, ma. "Idan ba ku ga aƙalla gram 3 zuwa 4 na fiber a kowace hidima ba, wannan samfurin yana da yuwuwar da gaske mai ladabi da sarrafa shi sosai," in ji Byrd. "Ta hanyar wuce gona da iri na mangoro, zaku rasa ƙima mai mahimmanci na abinci mai gina jiki."

Amma ga mangwaro foda? (Ee, abu ne!) Hakanan yana da irin wannan bayanin martaba mai gina jiki ga ainihin mangoro, amma tunda an sarrafa shi sosai, har yanzu tana ba da shawarar cin dukkan 'ya'yan itacen don fa'idodi masu kyau. Ana jin jigo a nan?

Anan akwai wasu ra'ayoyi don yin girke -girke na mangoro a gida:

… in salsa. Leininger ya ba da shawarar yin amfani da diced mango don yin salsa na wurare masu zafi. Kawai haɗa "jan albasa, cilantro, vinegar vinegar vinegar, man zaitun, gishiri, da barkono, [sannan ku ƙara] kifi ko alade," in ji ta. "Tanginess na vinegar yana daidaita da zaƙi na mango, wanda ke yaba wa [nama]." Hakanan yana yin tsoma guntu mai kisa.

… A cikin salati. Sabon mangoro mai ɗanɗano yana ƙara daɗin daɗi ga salati. Yana da kyau sosai tare da ruwan 'ya'yan itace lemun tsami da abincin teku, kamar a cikin wannan shrimp da salatin mango.

… A cikin karin kumallo tacos. Don karin kumallo mai daɗi, yi tacos ɗin 'ya'yan itace na wurare masu zafi ta hanyar saka yogurt, mangwaro mai ɗanɗano,' ya'yan itatuwa, da kwakwa mai tsami akan ƙananan tortillas. Tare, waɗannan sinadirai na iya ƙara wasu mahimman ra'ayoyin bakin teku zuwa aikin safiya na yau da kullun.

… A cikin smoothies. Fresh mangoro, tare da ruwan 'ya'yan mangoro mai kyau, yana da ban mamaki a cikin santsi. Haɗa shi da sauran 'ya'yan itatuwa masu zafi kamar abarba da lemu don ɗanɗano mai santsi na mango mai ni'ima.

… A cikin dare na hatsi. Leininger ya ce "Abincin dare yana da kyau saboda zaku iya shirya su daren da ya gabata kuma kun shirya karin kumallo da safe." Don yin shi da mangwaro, haɗa daidai gwargwado na tsofaffin hatsi da madara maras kiwo, tare da rabin yogurt. Ajiye a cikin kwandon iska, kamar tukunyar mason, da firiji dare ɗaya. Da safe, sama da mangwaro da yankakken maple, sannan ku more.

… A cikin soyayyen shinkafa. Ki yayyafa soyayyen shinkafar da kika saba da mango diced. Leininger ya ba da shawarar haɗa shi da karas, tafarnuwa, koren albasa, da waken soya don medley na dandano mai ban mamaki.

… A cikin ruwan 'ya'yan itace-zuwa. Kada ku yi saurin jefa wannan ramin mangwaro. Tunda an rufe shi da ragowar naman mangoro, zaku iya ƙara shi a cikin tukunyar ruwa kuma ku bar shi sanyi a cikin firiji na dare. Ku zo da safe, za ku sami ruwa mai daɗi mai daɗi.

… A matsayin miya. "Mangoes [dandana ban mamaki] a matsayin miya, gauraye da madara kwakwa da cilantro," in ji Byrd. Yayyafa shi a saman naman alade da aka yayyafa, kifin da aka gasa, ko baƙar fata.

Bita don

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