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Bophelo bo botle Phepo e nepahetseng Nutrition oi-Amritha K Ka Amritha K. ka la 21 Phupu, 2020| E hlahlobisitsoe ke Arya Krishnan Mango ke se seng sa litholoana tse hlabosang ka ho fetesisa le tse nang le phepo e ngata, 'me ke se seng sa litholoana tse ratoang haholo. Mangoes, e tsejoang hape e le morena oa litholoana, ha e tsebahale feela ka tatso ea eona le mebala e khanyang, empa hape le ka bongata ba melemo ea bophelo bo botle eo e nang le eona.
Mangoe a ruile ka protheine, likhoele, vithamine C, vithamine A, folic acid, vithamine B-6, vithamine K le potasiamo. Litholoana tsena li thusa ho fokotsa kotsi ea maemo a bophelo a amanang le bophelo a joalo ka botenya, lefu la tsoekere, lefu la pelo. E boetse e khothalletsa letlalo le phetseng hantle le moriri, matla a eketsehileng mme e thusa ho boloka boima ba 'mele bo phetse hantle [1] .
Nako ea mango e haufi le ho re salisa hantle selemong sena mme pele seo se fela, ha re shebeng hore na limango li thusa bophelo ba hau joang. Bala pele ho tseba Melemo ea bophelo bo botle ba Mango
Boleng ba phepo e nepahetseng Mangoes
100 g ea limango e na le limatlafatsi tse latelang [pedi] :
- Likhabohaedreite 15 g
- Mafura a 0.38 g
- Liprotheine 0.82 g
- Thiamine (B1) 0.028 mg
- Riboflavin (B2) 0.038 mg
- Niacin (B3) 0.669 mg
- Vithamine B6 0.119 mg
- Folate (B9) 43 mcg
- Choline 7.6 mg ,.
- Vithamine C 36.4 mg
- Vithamine E 0.9 mg
- K'halsiamo 11 mg
- Tšepe 0.16 mg
- Magnesium 10 mg
- Manganese 0,063 mg
- Phosphorus 14 mg ,.
- Potasiamo 168 mg
- Sodium 1 mg ,.
- Zinc 0.09 mg
1. Ho Laola Methati ea Cholesterol
Mangoe a na le vithamine C e phahameng, pectin le likhoele tse thusang ho theola li-cholesterol tsa serum [3] . E ncha limango li boetse li na le potasiamo e ngata, e leng karolo ea bohlokoa ea sele le maro a 'mele. E thusa ho laola lebelo la pelo hammoho le khatello ea mali [4] [5] .
2. E alafa Acidity
Mango e na le asiti e ngata, malic acid hammoho le masalla a citric acid a thusang ho boloka pokello ea alkali ea 'mele ka ho qoba mathata a esiti [6] . Ho alakha 'mele oa hau ho bohlokoa hobane lijo tse ling li ka theha lihlahisoa tsa acidic 'meleng oa hau kamora tšilo e ka sitisang ts'ebetso ea tšilo ea lijo [7] . Ho ja limango ho ka thusa ho fokotsa litlamorao tse mpe tsa bophelo ba liasiti tsena [8] .
3. Ts'oaetso ea Aids
Li-Mangoes li na le pectin e ngata e nang le likhoele, e thusang ho senya lijo tsamaisong ena [9] . Mangoe e boetse e na le li-enzyme tse 'maloa tse thusang ho senya liprotheine, joalo ka li-amylase tse ka thusang ho thusa le ho ntlafatsa bophelo ba hau ba tšilo ea lijo. [10] .
4. E tšehetsa bophelo bo botle ba mahlo
Mangoe a na le vithamine A e ngata 'me senoelo se le seng sa limango se lekiloeng se lekana le phesente e 25 ea ho ja ha tlhoko ea hau ea letsatsi le letsatsi ea vithamine A. Mangoe e thusa ho holisa mahlo, ho loantša mahlo a omeletseng hape e ka thusa ka bofofu bosiu [leshome le motso o mong] [12] .
5. E ntlafatsa bophelo bo botle ba letlalo
Mangoe a na le vithamine C e ngata, e khothalletsang letlalo le phetseng hantle [13] . Vithamine C e khothalletsa tlhahiso ea collagen, eo le eona e fang letlalo la hao matla le ho loana le ho tetema le ho sosobana [14] . Li-antioxidants tse kahara tholoana li boetse li thusa ho sireletsa methapo ea moriri khahlano le tšenyo ea khatello ea mali [leshome le metso e mehlano] .
6. E se eka Ntlafatsa maloetseng
Motsoako oa vithamine C, vithamine A hammoho le mefuta e 25 e fapaneng ea li-carotenoid tse teng limango ho thoe li thusa ho boloka immune system e phetse hantle [16] . Ho ba mohloli o motle oa limatlafatsi tse matlafatsang 'mele, morena oa litholoana a ka thusa ho loants'a mafu [17] [18] . Mangoe e boetse e na le folate, vithamine K, vithamine E le livithamini tse 'maloa tsa B, tse thusang ho ntlafatsa boits'ireletso ba mmele [19] .
7. E kanna ea Ntlafatsa Bophelo ba Pelo
Mangoe ke mehloli e metle ea potasiamo le magnesium, e thusang ho boloka sekhahla se phetseng hantle hape le ho phahamisa khatello ea mali ka ho phomotsa likepe [19] . Antioxidant e ikhethang e bitsoang mangiferin ka limango e ka sireletsa lisele tsa pelo khahlano le ho ruruha, khatello ea mali le lefu la sele [mashome a mabeli] .
8. E kanna ea Thusa ho Fokotsa Likotsi tsa Kankere
Mangoe a na le li-polyphenol tse ngata, tse netefalitsoeng hore li na le thepa ea anti-cancer [mashome a mabeli a motso o le mong] [22] . Tsena li-polyphenol li ka thusa ho itšireletsa khahlanong le khatello ea mali, lithuto li supa. Liphuputso tsa liphoofolo li tlalehile hore mango polyphenols e fokotsa khatello ea maikutlo mme ea emisa kholo kapa ea senya tse fapaneng mofetše lisele [2. 3] .
9. E ka Fokotsa Kotsi ea Sefuba
Boithuto bo bong bo bontšitse hore vithamine A le beta-carotene li kanna tsa ba tlase ho bana ba nang le asthma, mme ha mango e le mohloli o ruileng oa tsena ka bobeli, ho thoe limango li ka sebetsa joalo ka pheko ea tlhaho ea asma [24] [25] . Leha ho le joalo, ha ho hlake hore na limatlafatsi tsena tsa bohlokoa li ka bapala karolo efe ho thibela nts'etsopele ea asma.
Na ho ja limango tse ngata haholo ho fosahetse bophelong ba hau?
Ho ja ntho e ngata haholo, haholo litholoana tse nang le tsoekere e ngata ho ka ba kotsi haholo ho ba nang le lefu la tsoekere kapa mathata a boima [26] . Litsebi tsa bophelo bo botle li fana ka maikutlo a hore Mangoe a na le tsoekere e ngata 'me a tlameha ho jeoa ka tekano .
- Lefu la tsoekere le batho ba batenya ho tlola e lokela ho lekanyetsa kapa ho laola tšebeliso ea bona ea limango ho qoba kotsi ea mathata a bophelo bo botle [27] .
- Batho ba nang le Phekolo ea linate e lokela ho qoba limango hobane e le tsa lelapa le le leng le li-pistachio kapa li-cashews [28] .
- Batho ba bang ba nang le alejiki ea latex hape e bile le karabelo ea sefapano ho limango [29] .
Joale, na ho lokile ho ja limango letsatsi le leng le le leng?
Mango ke e 'ngoe ea litholoana tse monate ka ho fetisisa ebile e na le fiber e fokolang ho feta litholoana tse ling, ka hona, e phetse hantle hore e se ke ea feta litšebeletso tse peli ka letsatsi. An motho e moholo ka ja 1 ½ ho linoelo tse 2 tsa litholoana ka letsatsi [30] .
Li-Recipes tsa Mango tse phetseng hantle
1. Lero la Mango
Lisebelisoa
- 1 kopi ea raese e phehiloeng
- ½ senoelo sa mango (e butsoitseng kapa e sa butsoang, grated)
- ½ sp ea mosetareta
- P tsp ea urad dal
- ½ tsp ea channa dal
- 1 tsp ea linate
- Chili e 2 e tala
- Makhasi a 1 a curry
- ¼ tsp ea phofo ea sprig turmeric
- 3 tsp ea oli ea sesame
- Letsoai ho latsoa
Litsela
- Tšela oli ebe u eketsa mosetareta ka pane.
- Ha makumane a mosetareta a eketsa urad dal, channa dal le chilli e tala.
- Kenya makhasi a curry, asafoetida turmeric powder.
- Kenya motsoako ona le limango tse grated ka raese e phehiloeng.
- Kopanya hantle ebe u sebeletsa.
2. Zesty Mango Salate
Lisebelisoa
- Limango tse 3 (tse butsoitseng, tse ebotsoeng le tse tšesaane)
- 1 pepere e khubelu ea tšepe (e tšesaane)
- Onion eiee e khubelu (e tšesaane)
- ¼ senoelo sa basil (se tšesaane)
- ¼ senoelo se secha sa cilantro (se batlang se khethiloe)
Bakeng sa ho apara
- Zest ho tloha 1 lime
- Juice senoelo sa lero la lime
- 2 tsp tsoekere e tšoeu
- 1/8 tsp likhahla tse khubelu tsa pepere
- ¼ tsp letsoai
- 1 tbsp oli ea limela
- Pepere
Litsela
- Kopanya lisebelisoa tsohle tsa sekotlolo se seholo.
- Lahlela hantle le ho e kenya sehatsetsing metsotso e 5.
- Kopanya lisebelisoa tsa ho apara salate hantle.
- E eketsa ho salate ebe u lahlela hape.
Ka Tsebiso ea ho Qetela…
Karolo e khahlang ea phepo e nepahetseng limangoeng e ba etsa morena oa litholoana, ntle le pelaelo. Melemo ea phepo ea litholoana tsa tropike e kenyelletsa khatello e tlase ea mali le tsoekere maling, pelo e ntlafetseng, ho eketseha ha boits'ireletso ba mmele, ho fokotsa matšoao a botsofali, bophelo bo botle ba tšilo ea lijo le tse ling.
Joale, e-ea u khethe limangoe tse ncha 'me u natefeloe ke tatso e monate ha u ntse u sireletsa bophelo ba hau ka tsela e bonolo.
Arya KrishnanBongaka ba TšohanyetsoMBBS Tseba ho feta
