Lesi sithelo esishisayo sikulungele wena
Ama-Mangos yizithelo ezishisayo ezingezona ama-juicy, azonambitheka, futhi azinhle ukubukeka kodwa nazo zihle empilweni yakho. Ziningi amavithamini, amaminerali, nama- antioxidants . Eminyakeni edlule, babenzima ukuthola futhi bacabange okungajwayelekile, kodwa lezi zinsuku zamasango zikhona kalula ngonyaka wonke.
| Amaqiniso e-Mango Nutrition | |
|---|---|
| Ukusekela Usayizi 1 I-Cup Elicutshiwe Mango | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 99 | |
| Ama-calories avela ku-Fat 9 | |
| Ingqikithi yenhlawulo 1g | 2% |
| I-Satatated Fat 0.2g | 2% |
| I-Polyunsaturated Fat 0.2g | |
| I-Monounsaturated Fat 0.5g | |
| I-sodium 2mg | 0% |
| Potassium 277mg | 6% |
| Ama-carbohydrates 25g | 19% |
| I-Dietary Fiber 3g | 11% |
| Ama-Sugars 23g | |
| Amaprotheni 1g | |
| I-Vitamin A 13% · I-Vitamin C 80% | |
| I-calcium 2% · I-Iron 1% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Enye indebe yamangqamuzana emango inama-khalori angama-100, cishe ayikho amafutha, nama-gramu angu-25 ama-carbohydrate. Futhi cishe cishe i-sodium mahhala futhi ine-3 amagremu we-fiber. Ama-mangos anamavithamini amaningi, i-potassium, ne-folate futhi afaka i-fibre ekudleni kwakho. I-fibre ibalulekile ohlelweni lokugaya ukudla okunempilo futhi kusiza uhlale uzizwa ugcwele phakathi kokudla. Liphinde linciphise ukumuncwa ushukela ngemuva kokudla.
Izinzuzo zezempilo eM Mango
Ama-mangos aphezulu ku-vitamin C. Empeleni, imango eyodwa inayo yonke i-vitamin C oyidingayo usuku lonke. I-Vitamin C ibalulekile ekusebenzeni kwamasosha omzimba, izicubu ezinamandla ezixhunyiwe, nezindonga zempuphu yegazi. Ukuthola isisindo esinganele ngokwanele kavithamini C nsuku zonke kungabangela ukulimaza futhi kwenze kube nzima ngamanxeba ukuphulukisa kahle.
I-Mango iphinde ibe ne-potassium futhi ayikho cishe i-sodium, ngakho-ke ukudla umango kungasiza ukulawula ukucindezeleka kwegazi nokulinganisela komzimba. Ama-Mangos nawo aziqhayisa amazinga aphezulu we-folate ne-vitamin A.
I-folate iyi-vitamin e-B eyinkimbinkimbi ebalulekile empilweni yezempilo kanye nokukhiqizwa kwamaseli egazi. I-Vitamin A iyadingeka embonweni ovamile, isikhumba esinempilo, impilo yokuzala, kanye nokuthuthukiswa kwamaseli avamile.
AmaMangos nawo aqukethe i- quercetin , i-mangiferin, ne-norathyriol, okuyiwona wonke ama-antioxidant.
Ama-antioxidants asiza ukuvikela amangqamuzana omzimba wakho kusuka ekulimaleni kusuka kuma-radicals mahhala (okuthi ochwepheshe bakholelwa ukuthi bangela umdlavuza, isifo sokuqina kwesifo somzimba, nezinye izifo).
Nakuba abantu abaningi bengakhethi ukudla isikhumba somango, kuyadla. Uma ufuna ukuzama, kuye ngokuthi imango, ungathola ukuthi uyathandeka kancane, ubuhlungu, futhi mhlawumbe kunzima. Esikhathini sokudla okunomsoco, noma kunjalo, sigcwele ama-antioxidants ahlukahlukene kanye ne-fiber. Qaphela ukuthi iqukethe i-urushiol, isakhi esifanayo esibangele ukusabela ebubini bhu, ngakho-ke uma uzwela uqaphele ngokudla isikhumba somango.
Izindlela Ezempilo Zokulungiselela AmaMangos
I-mango inembewu eyodwa enkulu ngaphakathi okwenza kube nzima ukusika isithelo. Khonza ama-mangos amasha njenge-snack ne-yogurt encane encane, usakaze izingcezu ze-mango phezu kwesaladi ngesidlo sasemini, wenze kube yi-topping yenkambo eyinhloko, noma ubakhonze ukhilimu oluncane olutshiwe kanye namantongomane aqoshiwe for dessert elimnandi.
Ama-mango ama-frozen aphelile aphelele izithelo ze- smoothies . Zihamba kahle nezinye izithelo ezishisayo njengebhanana nama-naaples noma zihlanganiswe ne-yogurt ephansi-fat fat kanye nobisi lwe-alimondi.
> Umthombo:
> Idatha kaZwelonke yokuThuthukiswa kweziNdawo ezisezingeni elijwayelekile le-Standard Reference Release 28. UMnyango Wezolimo Nezolimo ZaseMelika. https://ndb.nal.usda.gov/ndb/search/list.