Umango Onamandla: I-Nature's Tropical Superfruit

Ipuleti likamango ovuthiwe etafuleni lokhuni lasemaphandleni elinezithelo ezisikiwe neziqoshiwe. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Umango uyisithelo esishisayo esicebile ngezakhamzimba ezibalulekile.
• Inikeza izinzuzo eziningi zezempilo, okuhlanganisa nokusekelwa kwempilo yenhliziyo.
• Umango ungathuthukisa ukusebenza komzimba kanye nempilo yokugaya ukudla.
• Inani lokudla okunomsoco likamango lenza kube ukukhetha okuhle kakhulu kokudla okulinganiselayo.
• Ukufaka umango ekudleni kwakho kungasiza enhlalakahleni iyonke.

Isingeniso kuMango

Umango, owaziwa ngokuthi "inkosi yezithelo," uyathandwa eNdiya naseNingizimu-mpumalanga ye-Asia. Unomlando weminyaka engaphezu kwengu-4,000. Lesi sithelo sasezindaweni ezishisayo sesikhule iminyaka eyizinkulungwane, okuholela ezinhlotsheni eziningi.

Uhlobo ngalunye lwemango lunokunambitheka kwalo, ukuma, nombala walo. Lokhu kwenza amamango abe yisithelo esithandwayo emhlabeni jikelele. Awamnandi nje kuphela kodwa futhi agcwele izakhamzimba.

Igcwele izakhamzimba

Ama-mango ayimithombo enamandla yezakhamzimba, okwenza abe yinto enhle kakhulu ekudleni kwakho. Inkomishi eyodwa, cishe amagremu angu-165, inikeza izinzuzo ezimangalisayo. Inamavithamini amaningi kuma-mango.

Lokhu kudla okuphakelwayo kukunikeza cishe u-67% wevithamini C yansuku zonke oyidingayo. Ivithamini C ibalulekile ohlelweni lokuzivikela oluqinile futhi iyasiza ekulungiseni izicubu.

Ama-mango anezinye izakhamzimba eziningi ezibalulekile:

• Ithusi
• I-Folate
• I-Vitamin A
• I-Vitamin B6
• I-Vitamin K
• I-Vitamin E

Lawa mavithamini namaminerali abalulekile ukuze uhlale uphilile. Ukudla umango kungathuthukisa ukudla kwakho futhi kukusize uphile impilo elinganiselayo.

Amakhalori Aphansi

I-mango iyisinqumo esihle kulabo ababukela amakhalori abo. Inamakhalori angaba ngu-99 ngendebe ngayinye. Lokhu kuyenza ifaneleke kakhulu ohlelweni lokulawula isisindo ngaphandle kokulahlekelwa ukunambitheka.

I-fiber ekumango ikusiza uzizwe usuthi. Lokhu kungakwenza ungadli kakhulu. Kuyindlela emnandi yokulawula isisindo sakho.

Naphezu kokuba nama-calories aphansi, umango ugcwele ukunambitheka. Ukunambitheka kwawo okumnandi nokunoshukela kuwenza ube ukudla okulula okuhle. Ungadla okuningi kuwo ngaphandle kokukhathazeka ngokudla kwakho.

Isekela Impilo Yokugaya Ukudla

Ama-mango alungele uhlelo lwakho lokugaya ukudla, ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber. Ane-fiber encibilikayo nengancibiliki. Lokhu kusiza ukugcina ukuhamba kwakho kwamathumbu kujwayelekile futhi kuvimbele ukuqunjelwa.

Ama-mango nawo anama-enzyme okugaya ukudla afana nama-amylase. Lawa ma-enzyme asiza ekugayeni ama-carbohydrate, okwenza ukugaya ukudla kube lula. Izifundo zibonisa ukuthi ukudla ama-mango kungathuthukisa ukugaya ukudla kangcono kunezithako ze-fiber.

Ishothi enkulu yezingcezu zikamango ezivuthiwe ezinombala osawolintshi-ophuzi ogqamile kanye nokuthungwa okunamanzi kungemuva elimhlophe elihlanzekile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Kuqinisa Isimiso Sokuzivikela Emzimbeni

Ama-mango amahle kakhulu ekuqiniseni amasosha omzimba wakho. Agcwele i-vitamin C, ekunika cishe u-75% walokho okudingayo enkomishini eyodwa. I-Vitamin C isiza ekwakheni amangqamuzana amhlophe egazi, alwa nezifo.

Ama-mango anezinye izakhamzimba ezisiza amasosha omzimba wakho. Lokhu kufaka phakathi:

• I-Vitamin A
• Ithusi
• I-Folate
• Amavithamini e-B ahlukahlukene

Lezi zakhamzimba ziyisihluthulelo sesimiso somzimba esiqinile. Ama-mango aphinde abe nama-antioxidants alwa nokucindezeleka nokuvuvukala. Ukudla ama-mango njalo kungakusiza ukuthi uhlale uphilile futhi ulwe nokugula.

Kusiza Empilweni Yenhliziyo

Ama-mango angaphezulu nje kwesithelo esimnandi sasezindaweni ezishisayo. Ayisihluthulelo sokugcina inhliziyo yakho iphilile. Agcwele izakhamzimba, okuhlanganisa i-magnesium ne-potassium. Lawa asiza inhliziyo yakho ngokulawula umfutho wegazi.

I-potassium kuma-mango nayo ibaluleke kakhulu. Isiza ukugcina ibhalansi yoketshezi ilungile futhi yehlisa ingozi yomfutho wegazi. Ukudla ama-mango kungasiza ukugcina umfutho wegazi wakho ulawulwa, okuyinto enhle enhliziyweni yakho.

Ama-mango nawo ane-mangiferin, i-antioxidant evikela amangqamuzana enhliziyo. Ilwa nokucindezeleka kwe-oxidative kanye nokuvuvukala. Lokhu kungasiza ekuvimbeleni izifo zenhliziyo. Ngakho-ke, ukudla ama-mango njalo kuhle kakhulu empilweni yenhliziyo yakho.

Kungasiza Ekuvimbeleni Isifo Sikashukela

Umango omusha ungasiza ekulawuleni isifo sikashukela, noma ngabe umnandi. Unamagremu angaphezu kuka-22 kashukela ngendebe ngayinye. Noma kunjalo, izifundo zibonisa ukuthi ukudla umango ngamanani amancane akukhuphuli amazinga kashukela egazini. Kungasiza ngisho nasekulawuleni ushukela egazini.

Umango uqukethe izinto ezingathuthukisa ushukela egazini futhi zinciphise ingozi yesifo sikashukela. Lokhu kwenza umango ube ukukhetha okuhle kulabo abafuna ukudla izithelo futhi bahlale bephilile. Ukwengeza umango ekudleni okulinganiselayo kungasiza ekuphatheni isifo sikashukela kahle.

Ama-Antioxidants Aphezulu

Ama-mango awamnandi nje kuphela; futhi agcwele izinzuzo zezempilo. Okuqukethwe kwawo okuphezulu kwama-antioxidant kusiza ukuvikela umzimba ekulimaleni. Ama-free radicals, ama-molecule ayingozi, angalimaza amangqamuzana futhi abangele izifo ezingamahlalakhona.

Ama-antioxidants akumango, njenge-mangiferin kanye ne-catechins, ayisihluthulelo. Asiza ekulweni nezifo futhi asekele impilo iyonke. Ukudla umango kungasiza ekuvimbeleni eminye imidlavuza nezinkinga zenhliziyo.

Vala umango osagolide ovuthiwe osikwe phakathi nenyama enamanzi enamanzi ngaphansi kokukhanya okufudumele okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isekela Impilo Yamehlo

Ama-mango amahle kakhulu emehlweni akho ngoba agcwele izakhamzimba ezibalulekile. Anevithamini A eningi, eyisihluthulelo sokubona kahle. Ivithamini A isiza ukugcina i-retina iphilile futhi ivimbele ukungaboni ebusuku.

Ama-mango nawo anama-antioxidants afana ne-lutein ne-zeaxanthin. Lawa asiza ukuvikela amehlo akho ekukhanyeni okuluhlaza okwesibhakabhaka kanye nomonakalo. Angase anciphise nethuba lokuwohloka kwe-macular.

Ukudla umango kuyindlela emnandi yokuthuthukisa impilo yamehlo akho. Njengoba inamavithamini nama-antioxidants, umango uyisinqumo esihle kunoma ubani ofuna ukubona kangcono.

Ingozi Yokwehlisa Umdlavuza Engase Inciphe

Ama-mango agcwele izinto ezingasiza ekuvimbeleni umdlavuza. Aqukethe ama-polyphenols, njenge-mangiferin, abonisa ithemba ekulweni nomdlavuza. Lezi zinto zingasiza ekunciphiseni ukucindezeleka kwe-oxidative futhi zinciphise ukukhula kwamaseli omdlavuza.

Izifundo zisikisela ukuthi ama-polyphenol kamango angaba wusizo kakhulu ekulweni nomdlavuza webele, wamathumbu amakhulu kanye nowendlala yesinye. Nakuba kudingeka ucwaningo olwengeziwe, ukufaka umango ekudleni kwakho kungasiza ekuvimbeleni umdlavuza.

Usizo Ekulawuleni Isisindo

Umango awuyona nje into emnandi; uyasiza nasekulawuleni isisindo. Ugcwele izakhamzimba futhi unama-calories aphansi, okwenza ube muhle kakhulu ekunciphiseni isisindo.

Umango ucebile nge-fiber, okusiza ukuthi uzizwe usuthi. Lokhu kungakuvimbela ekudleni kakhulu emini. Ukwengeza umango ekudleni kwakho noma ekudleni okulula kungakwenza uzizwe wanelisekile ngaphandle kokufaka amakhalori amaningi kakhulu.

Ukukhetha umango njengokudla okulula kuyisinyathelo esihlakaniphile kulabo abafuna ukudla okunempilo. Kuyindlela emnandi yokusekela ukudla okunempilo nokusiza ekulawuleni isisindo sakho. Lokhu kwenza umango ube yinto engcono kakhulu yokuphila impilo enempilo.

Kuthuthukisa Impilo Yesikhumba Nezinwele

Ama-mango alungele isikhumba sakho ngoba agcwele amavithamini nama-antioxidants. Ane-vitamin A, esiza ukugcina isikhumba sakho sibukeka kahle. Ukudla ama-mango kuvame ukwenza isikhumba sakho sikhanye.

I-Vitamin E etholakala kuma-mango ivikela isikhumba sakho ekulimaleni. Yenza isikhumba sakho sithambe futhi sibe sihle. Iphinde isize ekulungiseni isikhumba esonakele.

Ama-mango nawo alungele izinwele zakho. Anika izinwele zakho izakhamzimba ezidingakalayo. Lokhu kwenza izinwele zakho ziqine futhi zicwebezele. Ukwengeza umango ekudleni kwakho noma ukusebenzisa ukunakekelwa kwesikhumba sikamango kuyindlela yobuhle ehlakaniphile.

Ukuvala umango osagolide ovuthiwe enamabala esikhumbeni sakhe akhazimulayo ngaphansi kokukhanya okuthambile okuhlukanisiwe ngokumelene nengemuva elifiphele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Kuhlukahlukene futhi Kumnandi

Ama-mango ayizithelo ezimnandi ezisetshenziswa ngezindlela eziningi. Inyama yawo emnandi nenamanzi ilungele izitsha ezahlukahlukene. Zijabulele zintsha, kuma-smoothie, noma kumasaladi aqhakazile ukuze uthole ukunambitheka okukhulu.

Lesi sithelo sinokuguquguquka okukhulu. Grila izingcezu zemango ukuze uthole ukujiya okuhlukile ezitsheni ezinongiwe. Noma, zisebenzise kuma-salsa amasha ahambisana kahle nenhlanzi nenkukhu. I-mango chutney iyisengezo esimnandi ekudleni. Ungaphinda uphuce amamango abe amasoso noma ama-dessert.

Ukufunda ukulungisa nokuphakela ama-mango kungenza ukudla kwakho kube nokunambitheka kakhudlwana. Zama amasaladi e-mango amasha noma ama-dessert e-mango akhilimu. Hlola umhlaba wama-mango bese uvumela ubuhlakani bakho bukhanye ekhishini.

Izinto Okufanele Uzicabangele Ngokusebenzisa

Ama-mango ayisinqumo esimnandi nesinempilo kwabaningi. Kodwa, abanye abantu bangase babe nokungezwani komzimba ne-mango ngenxa yokuzwela kwe-urushiol. Lawa mafutha asesikhumbeni nasezimbotsheni zesithelo. Angabangela izinkinga zesikhumba, njengalezo ezivela ku-poison ivy.

Nazi ezinye zezinyathelo zokuphepha okufanele uzikhumbule ngemango:

• Hlaba kahle umango ukuze unciphise ukuchayeka ku-urushiol.
• Khetha imikhiqizo yemango elungiselelwe yilabo abangenalo ukuzwela kwe-urushiol.
• Yidla umango ngokulinganisela ngenxa yokuqukethwe ushukela wemvelo.

Ngokuthatha lezi zinyathelo zokuphepha nge-mango, abathengi bangajabulela izinzuzo eziningi zezempilo zesithelo ngenkathi benciphisa noma yikuphi ukusabela okungaba khona kokungezwani komzimba.

Umango: Ingcebo Yasezindaweni Ezishisayo

Ama-mango aziwa njengengcebo yasezindaweni ezishisayo. Ayathandwa ngenxa yokunambitheka kwawo okumnandi kanye nezinzuzo zezempilo. Njengoba edabuka eNingizimu Asia, ama-mango akhule iminyaka eyizinkulungwane.

Manje, umango uyathandwa emhlabeni wonke, kunezinhlobo eziningi ongakhetha kuzo. Uhlobo ngalunye lunokunambitheka kanye nokuthungwa kwalo, okwenza ukudla kujabulise kakhulu.

Lesi sithelo asigcini nje ngokuba ukudla okulula. Sigcwele izakhamzimba. Umango unemibala futhi umnandi, okwenza ube yinto enhle kakhulu kunoma yikuphi ukudla.

Zijabulele zintsha, kuma-smoothie, noma kumasaladi. Ama-mango anezela ukunambitheka kanye nempilo kuzo zonke izitsha.

Isiphetho

Ama-mango awamnandi nje kuphela; agcwele nezakhamzimba. Aqinisa amasosha omzimba wakho, asiza inhliziyo yakho, futhi asiza ukugaya ukudla. Ukufaka umango ekudleni kwakho kuyindlela emnandi yokuthuthukisa impilo yakho.

Ama-mango asebenziseka ngezindlela eziningi futhi angasetshenziswa ngezindlela eziningi. Ungawaxuba abe ama-smoothie, uwafake kumasaladi, noma uwadle emisha. Ayisithako esihle ekudleni okunempilo, akunikeza amavithamini namaminerali abalulekile.

Ngokwenza umango ube yingxenye yokudla kwakho, ukhetha indlela yokuphila enempilo. Umango unikeza okungaphezu nje kokunambitheka; uyisithako esinamandla sokudla. Ngakho-ke, jabulela umango kaningi futhi ubuke umzimba wakho uzuza!

Ukuvala umango osagolide-wolintshi ovuthiwe olenga emagatsheni esihlahla esiluhlaza ukukhanya kwelanga kuhluza amaqabunga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

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