Amatụnanya Ahụ Ike Mango, Ndị ọkachamara gosipụtara

Echefula

Ulo bredcrumb Ahụike bredcrumb Oriri na-edozi ahụ Nutrition oi-Amritha K Site Amritha K. na Julaị 21, 2020| Nyochaa Site Arya Krishnan

Mfe otu mkpụrụ osisi na-atọ ụtọ na nke kachasị mma, mango bụ otu n'ime mkpụrụ osisi kachasị masị, ee, mkpụrụ osisi a hụrụ n'anya. A makwaara dị ka eze nke mkpụrụ osisi, mango abụghị naanị ewu ewu maka ụtọ ha na agba ya dị iche iche, kamakwa maka ọtụtụ uru ahụike ọ nwere.



mgbe nwanyi n'ezie huru nwoke n'anya
Uru Ahụike Mango

Mango jupụtara na protein, eriri, vitamin C, vitamin A, folic acid, vitamin B-6, vitamin K na potassium. Mkpụrụ ndị a na-enye aka n'ibelata ohere nke ọnọdụ ahụike metụtara ndụ dị ka oke ibu, ọrịa shuga, ọrịa obi. Ọ na-akwalitekwa ahụike na ntutu dị mma, nwekwuo ume ma na-enyere aka ịnọgide na-enwe ahụ ike [1] .



Oge mango ga-agwa anyị nke ọma maka afọ a ma tupu nke ahụ agwụ, ka anyị lelee etu mango si erite uru na ahụike gị. Gụọ na mara na Uru Ahụike Mango

N'usoro

Uru Nri na Mangoes

100 g mango nwere ihe ndị na-esonụ [abụọ] :



  • Carbohydrates 15 g
  • Abụba 0,38 g
  • Protein 0.82 g
  • Thiamine (B1) 0.028 mg
  • Riboflavin (B2) 0.038 mg
  • Niacin (B3) 0.669 mg
  • Vitamin B6 0.119 mg
  • Latetọ (B9) 43 mcg
  • Choline 7.6 mg
  • Vitamin C 36.4 mg
  • Vitamin E 0.9 mg
  • Calcium nke 11 mg
  • 0.gwè 0.16 mg
  • Magnesium 10 mg
  • Manganese 0.063 mg
  • Site 14 mg
  • Potassium 168 mg
  • Sodium 1 mg
  • Zinc 0.09 mg

N'usoro

1. Jikwaa ọkwa Cholesterol

Mango nwere akwa vitamin C, pectin na fibers nke na - enyere aka iwetu ọbara cholesterol [3] . Ọhụrụ mango nwekwara ọgaranya na potassium, nke bụ akụkụ dị mkpa nke sel na oke mmiri. Ọ na - enyere aka n'ịchịkwa obi obi yana ọbara mgbali elu [4] [5] .

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2. Na-emeso Acid

Mango bara ọgaranya na tartaric acid, malic acid yana mmetụta nke acid citric nke na-enyere aka ịnọgide na-edozi ahụ alkali site na izere nsogbu acidity [6] . Aliskwanye ahụ gị dị mkpa n'ihi na nri ụfọdụ nwere ike ịmepụta ngwaahịa acid n'ime ahụ gị mgbe mgbaze nke nwere ike ịkpaghasị usoro mgbaze [7] . Iri mango nwere ike inye aka belata mmetụta ahụike na-adịghị mma nke acid ndị a [8] .



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3. Ọrịa Aids

Mango jupụtara na pectin fibrous fibrous, nke na-enyere aka imebi nri na sistemụ [9] . Mango nwekwara ọtụtụ enzymes nke na-enyere aka ịgbari protein, dị ka amylases nke nwere ike inyere aka ma melite ahụike gị. [10] .

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4. Na-akwado Ahụike Anya

Mango juputara na vitamin A na otu iko nke mango a na-acha nke oma ruru pesenti 25 na nri gi nke vitamin A. Mangoes na enyere aka na akwalite nhu anya, na-agha anya anya ma na-aputa enyemaka n'abali. iri na otu [12] .

otu esi emefu n’afọime

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5. Na-eme ka ahụ ike gbakee

Mango dị elu na vitamin C, nke na-akwalite anụ ahụ ike [13] . Vitamin C na-akwalite mmepụta nke collagen, nke a na - eme ka akpụkpọ gị nwee mbido ya na ịlụ ọgụ na nsị [14] . Antioxidants dị na mkpụrụ osisi ahụ na-enyekwa aka ichebe ntutu ntutu isi site na mmebi sitere na nrụgide oxidative iri na ise .

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6. Nwere Ike Imeziwanye Ọgụ

Nchịkọta vitamin C, vitamin A yana 25 nke iche iche nke carotenoids dị na mango ka ekwuru na ị ga - enyere aka dịghịzi usoro ike [16] . N'ịbụ ezigbo onye na-eweta ihe ndị na-enye ume na-egbochi nje, eze mkpụrụ osisi nwere ike inye aka lụso ọrịa ọgụ [17] [18] . Mango nwekwara folate, vitamin K, vitamin E na vitamin B dị iche iche, nke na-enyere aka mee ka ahụ dịkwuo mma [19] .

esi kpachie elu mgbe gbasaa
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7. Nwere Ike Imezi Ahụ Ike Obi

Mango bụ ezigbo isi mmalite nke potassium na magnesium, nke na-enyere aka ịnọgide na-enwe ahụike dị mma yana ịkwalite ogo mgbali elu site na izu ike arịa [19] . Antioxidant pụrụ iche a na-akpọ mangiferin na mango nwere ike ichebe mkpụrụ ndụ obi megide mbufụt, nrụgide oxidative na ọnwụ cell [iri abụọ] .

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8. Nwere ike inye aka belata (ụfọdụ) Ọrịa Cancer

Mango di elu na polyphenols, nke egosiputara na o nwere ihe oria cancer [iri abụọ na otu] [22] . Polyphenols ndị a nwere ike inye aka chebe megide nrụgide oxidative, ọmụmụ na-egosi. Ihe omumu banyere umu anumanu kwuru na mango polyphenols belatara nchegbu nke oxidative ma kwusi uto ma obu bibie ihe di iche iche kansa sel [2. 3] .

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9. Nwere ike Belata Egwu Asthma

Somefọdụ nnyocha egosila na vitamin A na beta-carotene nwere ike ịbelata ụmụaka nwere ụkwara ume ọkụ, yana mango bụ isi mmalite nke ha abụọ, ekwuru na mango nwere ike ịbụ ihe ọgwụgwọ ashma. [24] [25] . Agbanyeghị, amabeghị oke ọrụ ndị a bara uru nwere ike rụọ na igbochi mmepe nke ụkwara ume ọkụ.

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Iri Mango buru ibu na-adịghị mma maka ahụike gị?

Iri oke nke ihe ọ bụla, ọkachasị mkpụrụ osisi nwere nnukwu shuga nwere ike bụrụ ihe na-emerụ ahụ maka ndị na-arịa ọrịa shuga ma ọ bụ nsogbu ibu [26] . Ndị ọkachamara ahụ ike na-atụ aro na mangoro di elu na shuga ma rie ya na oke .

  • Ọrịa shuga na ndi buru oke ibu kwesịrị ịkwụsị ma ọ bụ chịkwaa nri ha na-eri iji gbochie nsogbu nke ahụike [27] .
  • Ndị mmadụ na nut allergies kwesịrị izere mango ka ha si n'otu ezinụlọ dịka pistachios ma ọ bụ cashews [28] .
  • Fọdụ ndị nwere ọrịa latex enweela mmeghachi omume nke mango [29] .

Yabụ, ọ dị mma iri mango kwa ụbọchị?

-esi mee ka ọchịchịrị egbugbere ọnụ pink

Mango bụ otu n’ime mkpụrụ osisi kachasị atọ ụtọ na nke dị obere karịa mkpụrụ osisi ndị ọzọ, ya mere, ọ dị mma ka ịghara ịgafe nri ugboro abụọ n’ụbọchị. An okenye nwere ike iri 1 ½ 2 iko nke mkpụrụ osisi kwa ụbọchị [30] .

N'usoro

Ezi ntụziaka Mango

1. Osikapa Mango

Efrata

otu esi adi mma n’otu ubochi
  • 1 iko osikapa esi nri
  • Iko nke mango (chara acha ma obu nke na-achaghi acha, grated)
  • Of spard nke mọstad
  • Tsp nke urad dal
  • Tsp nke channa dal
  • 1 tsp nke groundnut
  • 2 green chilli
  • 1 curry epupụta
  • Tsp nke sprig turmeric ntụ ntụ
  • 3 tsp nke mmanụ sesame
  • Nnu nụrụ ụtọ

Ntụziaka

  • Wunye mmanụ ma tinye mọstad n'ime ite.
  • Dika nkpuru mustard tinye urad dal, channa dal na chilli ndu.
  • Tinye akwukwo curry, asafoetida turmeric ntụ ntụ.
  • Tinye ngwakọta a na mango grated n'ime osikapa esiri esi.
  • Gwakọta nke ọma ma jee ozi.

2. Zesty Mango Salad

Efrata

  • Mango 3 (chara acha, peel na sliced)
  • 1 ose mgbịrịgba uhie (sliced)
  • Onion yabasị uhie (sliced)
  • Iko basil ohuru (sliced)
  • Iko nke ọhụrụ cilantro (nke gbanwere)

Maka mgbakwasa

  • Zest si 1 wayo
  • ¼ cup lime ihe ọ juiceụ juiceụ
  • 2 tsp ọcha shuga
  • 1/8 tsp uhie uhie flakes
  • Tsp nnu
  • 1 tbsp mmanụ ihe oriri
  • Ose

Ntụziaka

  • Gwakọta ihe niile dị na nnukwu efere.
  • Na-aga nke ọma ma kpoo ya maka nkeji ise.
  • Gwakọta ihe eji edozi salad.
  • Tinye ya na salad wee tụgharịa ọzọ.
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Na A ikpeazụ Note…

Nnukwu ihe oriri na-edozi ahụ na mango na-eme ka ha bụrụ eze nke mkpụrụ osisi, obi abụọ adịghị ya. Nri oriri na-edozi ahụ nke mkpụrụ osisi nke ebe okpomọkụ na-agụnye ọbara mgbali elu na ọkwa shuga dị n'ọbara, obi ka mma, ọrụ nchekwa na-arịwanye elu, akara ngosi nke ịka nká, ahụike ka mma na ndị ọzọ.

Ugbu a, gaa buru mmanụ mango ọhụrụ ma nwee ụtọ ụtọ mgbe ị na-echekwa ahụike gị n'ụzọ dị mfe.

Arya KrishnanỌgwụ MberedeMBBS Mara ihe Arya Krishnan