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Nako ena ea lehlabula, litholoana tse ratoang haholo li tla fumanoa ka bongata. Ho joalo! Re bua ka morena oa litholoana - Mangoes. Litholoana tsena tse monate le tse nang le lero li lekane ho tima lenyora la hau nakong ea likhoeli tse chesang.
Empa, ho thoe'ng haeba re ka u joetsa hore limango tsena li thusa bophelo ba hau ka tsela e 'ngoe hape? Mangoe ke sohle seo u se hlokang haeba u rera ho theola boima ba 'mele. Sehloohong sena, re tla bua ka leano la lijo tsa mango bakeng sa ho theola boima ba 'mele.
Morero oa lijo tsa mango o kenyelletsa likarolo tse ngata tsa litholoana le lijo tse entsoeng ka limango. Mangoe e na le livithamini le liminerale tse ngata, ho kenyeletsoa folate, vithamine A, vithamine B6 le vithamine C, e li etsang khetho ea litholoana tse nang le phepo.
Mangoe e na le liminerale tse 'maloa hape e ntle bakeng sa ho theola k'holeseterole ka lebaka la mohloli oa eona o enneng oa beta-carotene le fiber (pectin). Boithuto bo bontšitse hore limango li ka theola khatello ea mali ebile li ka loants'a le ho thibela mofetše.
Mangoe e na le vithamine K e thusang ho monya calcium le ho khothaletsa bophelo bo botle ba masapo.
Lijo tsa Mango li U Thusa Joang ho Theola Boima ba 'Mele?
Litholoana tse kang limango li na le matla a tlase, kapa li-calories ka grama, 'me sena se etsa hore ho be bonolo ho theola boima ba' mele. Ke hobane o ka tlatsa lik'halori tse fokolang ho feta ho ja litholoana tse nang le matla a mangata a matla. Mangoe e na le khalori ea 0.6 ka grama, e ba etsa hore e be tlase haholo ka matla a matla.
Hape, limango li na le fiber e ka thusang ho theola boima ba 'mele, hobane fiber e boloka mpa e tletse ka nako e teletsana mme ka hona e fokotsa litakatso. Litholoana li fokotsa ho monya li-macronutrients, joalo ka lik'habohaedreite le mafura, ho etsa hore ho be bonolo ho theola boima ba 'mele.
Senoelo se le seng sa mango se na le 2.6 gm ea fiber eo e ka bang liperesente tsa 10 tsa boleng bo khothalletsoang ba letsatsi le letsatsi ba fiber.
Morero oa lijo tsa mango feela o bolokoa ho latela moralo oa hau oa lijo, ntle le hore likhalori li tla tsoa limeneng. Haeba e jeoa ka bongata bo nepahetseng, limango e ka ba litholoana tse atlehang bakeng sa ho theola boima ba 'mele. Hobane limango li na le lihlahisoa tse ngata tsa fructose, li lokela ho jeoa ka bongata bo fokolang.
U ka fokotsa boima ba 'mele joang le limango?
Mangoe e na le likhemik'hale tse nang le phytochemicals tse thibelang lisele tsa mafura ho hola mme ts'ebetso ena eu sitisa ho nona. Li na le asiti ea malic le asiti ea tartaric likarolo tsena tse peli li boloka 'mele oa alkaline. Sena se etsa hore o se ke oa ba le boima ba 'mele ka lebaka la ho hanela insulin le ho thibela ramatiki ea ramatiki. Mangoe e boetse e thusa ho tlosa 'mele oa hau chefo ka ho tlosa chefo e feteletseng e tsoang' meleng. Likahare tse fumanehang limenong li thusa ho felisa lintho tse tsoang marakong a 'mele a mmele.
Hape, litholoana tsena li ruile ka lycopene, e leng antioxidant ea tlhaho e thusang ho theola boima ba 'mele. Mangoe a ka u thusa ho tlosa mafura a mpa le ho ntlafatsa maikutlo a hau kaha a na le li-probiotic tsa tlhaho tse tla boloka mala a hau a phetse hantle.
Nama e nang le masela a litholoana ke sethibela-tlhaho sa `` carbohydrate '' se thusang ho boloka maemo a tsoekere ea mali a tsitsitse.
U Lokela ho Ja Mangoe Ho Theola Boima ba 'Mele?
Litsebi tsa phepo e nepahetseng li eletsa hore phepo ea mango feela e ka ba mohopolo o mobe. Ho kenoa ha limango ho lokela ho ba litšebeletso tse 2-3 eseng ho feta. Ha lia lokela ho jeoa ka litholoana tsa lebese le litholoana.
Litsebi tsa bophelo bo botle li khothaletsa nako e ntle ea ho ja limango e tla ba halofong ea pele ea letsatsi, haholo-holo hara mpa ea hoseng ha BMR (Basal Metabolic Rate) e le holimo. Mangoe ha ea lokela ho jeoa ka lijo tse ling.
Mathata a ho ba le lijo tsa mango feela ke hore a ka lebisa ho haelloeng ke livithamini tse qhibilihang mafura 'me liphetoho tsohle tsa ts'ebetsong li ka senyeha.
Melemo e meng ea bophelo bo botle ea ho ja limango
Mangoe e na le thepa ea antioxidant e thusang ho thibela maloetse le ho thusa 'mele ho sebetsa hantle. Mango o butsoitseng o mahareng o na le likhalori tse ka bang 165, kahoo o ka ja limango halofo ea hora pele u ikoetlisa, ho sebelisa matla a fumanoeng ho litholoana ka tsela e ntle ka ho fetisisa.
Senoelo sa limango se na le liphesente tse 75 tsa vithamine ea C e bolokang ho ruruha, botenya le mafu a kang ramatiki ea lefu la masapo le lefu la tsoekere. Hoo e ka bang liperesente tsa 25 tsa vithamine A le li-carotenoid tse 25 tse fapaneng tse teng limango li u thusa ho fola kapele ho ikoetlisa.
Vithamine B6 le livithamini tse ling tsa B li thusa ho boloka ts'ebetso e boreleli ea litšoelesa tsa qoqotho le litšoelesa tsa pituitary. Mangoe le eona e na le magnesium e ngata e thusang ho khatholla mesifa le sistimi ea methapo.
Lehlabuleng lena leka mokhoa ona o khahlang oa mango lassi!
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le baratuoa ba hau.
Letsatsi la Lefatše la Taba ea Lefatše: Lijo tse 8 Ho Thibela Ts'ebeliso ea Koae
