Funda kabanzi mayelana nezondlo emango kanye nezinzuzo zezempilo
Ama-Mangoes aphezulu ushukela; isibonelo, baneziqu ezintathu zokudla ushukela wama-raspberries. Ngokuvamile, uma ukudla kuphezulu ushukela, kusho ukuthi kuphezulu kuma-carbohydrate. Kulesi simo, ama-mango aphakeme kakhulu ku-carbs kunezinye izithelo eziningi.
Ngokuvamile ama-Mangoes amnandi, nakuba ukunambitheka nokubunjwa kwenyama kungahluka kuye ngokuthi uhlobo lwemango; ezinye zinezinto ezincane ezibonakalayo, ezenziwe njenge-plum, kanti ezinye zihamba phambili, njenge-cantaloupe noma i-avocado, kanti ezinye zingaba nokuthungwa okunamandla.
Imininingwane Ejabulisayo Ngamamese
Ama-Mangoes ingenye yezithelo ezithandwa kakhulu emhlabeni. Baqala ukukhula eNdiya eminyakeni engaphezu kwengu-5 000 eyedlule. Kuyinto yezithelo zikazwelonke zaseNdiya, ePakistan, nasePhilippines, nomuthi kazwelonke waseBangladesh.
Ama-Mangoes asemkhayeni owodwa njenge-cashews ne-pistachios. Ihlukaniswe emndenini wakwa - Anacardiaceae , umndeni wezihlahla ezimbali zezimbali ezijwayele ukubizwa ngokuthi i-cashew noma umndeni we-summac, amalungu e- Anacardiaceae angathela izithelo ezidakamizwa noma amantongomane. I-mango i-drupe, eyaziwa nangokuthi "izithelo zamatshe," okubhekisela emgodini omkhulu wesithelo. Ezinye izidakamizwa ezivamile zibandakanya ama-plums kanye nama-peaches.
Ama-Mangoes atholakale unyaka wonke. Kunezinhlobo eziyisithupha zemango: u-honey, uFrancis, uHaden, uKeitt, uKent, uTommy Atkins noPalmer. I-Tommy Atkins yiyona ethandwa kakhulu emhlabeni wonke, yize izinhlobonhlobo zezinyosi, noma i-Alphonso, kungenzeka ukuthi iyintandokazi yezinga elimnandi nelithambo elimnandi.
Ama-carbohydrate nama-Fiber Counts for Mangoes
Njengoba kunezinhlobo eziningi zama-mango, amaqiniso omsoco afakwe ohlwini oluthengiswa kakhulu e-US, i-Tommy Atkins ehlukahlukene.
| Ukulungiselela umango | Ama-carb, i-fibre nekhalori ayalwa |
|---|---|
| I-1/2 indebe elicwengwe imango | 13 amagremu ama-carbohydrate , 1.5 amagremu fiber, ama-kilojoule angu-54. |
| 1 mango ophakathi (ama-ounces angu-7.5, hhayi ukubala umgodi nesikhumba) | 35 amagremu ama-carbohydrat, 4 amagremu ama-fibre, ama-kilojoule angu-135 |
Index of Glycemic for Mangoes
Inkomba ye-glycemic yokudla iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi. Izilinganiso ezinhlobonhlobo ze- glycemic index of mangoes ziphakathi kuka-41 kuya ku-60, ngokwesilinganiso sama- 51 . Inani le-51 lingaphezulu kokuphela kwesilinganiso se-glycemic index. Ukudla okungaphansi kuka-55 kubhekwa njengephansi, futhi ukudla okuphakeme kunezingama-70 kusekugcineni kwe-spectrum. Ama-Mangoes aphakamisa ushukela wegazi kodwa avele ephakamisa izinga lakho lokushukela ngejubane elihamba kancane elinika umzimba wakho isikhathi esiningi sokucubungula ushukela kahle.
Umthwalo we-Glycemic of Mangoes
Umthwalo we-glycemic wokudla uhlobene nohlu lwe-glycemic kodwa kuthatha ubungani bokukhonza ukuthi bube yingxenye. Umthwalo we-glycemic of one ulingana nokudla 1 gram ye-glucose.
| Umthwalo we-Glycemic of Mango |
|---|
| ½ inkomishi yemango esolisiwe: 4 |
| I-mango ephakathi (cishe u-7.5 oz wemvelo yemango): 10 |
Izinzuzo zezeMpilo zamaMango
Amaphesenti angaba ngu-40 e-fiber emangwini ayenzibilika , ikakhulukazi i-pectin. Umthombo omuhle kakhulu we-vitamin C no-vitamin A futhi ungumthombo omuhle we-vitamin B6. Iqukethe nezinhlobonhlobo ze-carotenoids, kuhlanganise ne-beta-carotene nezinye izilwane eziphilayo , kuhlanganise ne-quercetin. Lezi zinto zingavumela amangqamuzana ukuba angalimazi, ingozi ephansi yesifo senhliziyo, futhi anikeze ezinye izinzuzo zezempilo.
Amaqembu aphansi e-Carb Food
Uma uhlelo oludliwayo lokudliwa yi-carb yilokho okudingayo, khona-ke imifino yamagatsha namantongomane nembewu kubonakala sengathi yizibhebhe ezingcono kakhulu. Izithelo eziningi, okusanhlamvu kanye nezinye izitshalo kanye nobisi nemikhiqizo yobisi ngokuvamile kuvame ushukela noma ama-carbs.
> Imithombo
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
- I-USDA Idatha Yomhlaba Kazwelonke Yokwemvelo Okubhekiselele ku-Standard Reference, Release 20.