Chipatso ichi chotentha ndi chabwino kwa inu
Mangos ndi zipatso zam'mlengalenga zomwe si zokoma zokoma, zokoma, zokongola komanso zooneka bwino. Iwo ali ndi mavitamini, amchere, ndi antioxidants . Zaka zapitazo, iwo anali ovuta kupeza ndi kulingalira zosowa, koma masiku ano mangos amakhala mosavuta chaka chonse.
| Zoonadi Zakudya Zakudya | |
|---|---|
| Kutumikira Kukula 1 Kompositi Sliced Mango | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 99 | |
| Ma calories ochokera ku Fat 9 | |
| Total Fat 1g | 2% |
| Mafuta okwanira 0.2g | 2% |
| Mafuta a Polyunsaturated 0.2g | |
| Mafuta a Monounsaturated 0.5g | |
| Sodium 2mg | 0% |
| Potaziyamu 277mg | 6% |
| Zakudya 25g | 19% |
| Fiber Fiber 3g | 11% |
| Sugars 23g | |
| Mapuloteni 1g | |
| Vitamini A 13% · Vitamini C 80% | |
| Calcium 2% · Iron 1% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Chikho chimodzi cha magawo a mango chili ndi makilogalamu pafupifupi 100, pafupifupi mafuta onse, ndi 25 magalamu a chakudya. Komanso pafupifupi pafupifupi sodium yaulere ndipo ili ndi pafupifupi magalamu atatu a fiber. Mangos ali ndi mavitamini ambiri, potaziyamu, ndi mapuloteni komanso amawonjezera zakudya zamtundu wanu. Fiber ndi yofunika kwambiri kuti mukhale ndi chakudya chabwino komanso zimakuthandizani kuti mukhale osangalala. Zimathandizanso kuchepetsa shuga mukatha kudya.
Makhalidwe azaumoyo a Mango
Mangos ali ndi vitamini C. Ndipotu, mango umodzi imakhala ndi vitamini C yonse yomwe mumasowa tsiku lonse. Vitamini C ndi ofunikira kuti chitetezo cha m'thupi chikhale cholimba, minofu yamphamvu, komanso makoma abwino. Kupeza mavitamini C okwanira tsiku lililonse kungayambitse kuvulaza ndikupangitsa kuti zikhale zovuta kuti zilonda zichiritse bwino.
Manyowa amakhalanso ndi potassium ndipo alibe pafupifupi sodium, kotero kudya mango kungathandize kuchepetsa kuthamanga kwa magazi ndi kuchepetsa thupi. Mangos amadzikweza ndi mavitamini A.
Folate ndi vitamini Yomwe imakhala yofunikira kwambiri pa thanzi la mtima ndi kupanga maselo a magazi. Vitamini A amafunika kuwonetseredwa bwino, khungu lathanzi, uchembele, komanso kukula kwa maselo.
Mangos imakhalanso ndi quercetin , mangiferin, ndi norathyriol, zomwe ndizo zowononga mankhwala ophera antioxidant.
Antioxidants amathandiza kuteteza maselo a thupi lanu kuti asawonongeke kuchokera kuzinthu zowonjezera (zomwe akatswiri amakhulupirira zimayambitsa khansa, atherosclerosis, ndi matenda ena).
Ngakhale kuti si anthu ambiri amene amasankha kudya khungu la mango, ndizodya. Ngati mukufuna kuyesa, malingana ndi mango, mungapeze kuti imakonda pang'ono, yowawa, komanso yovuta. Pa mbali ya zakudya, komabe, wadzazidwa ndi antioxidants ndi fiber. Dziwani kuti ili ndi urushiol, yomwe imayambitsa zomwe zimayambitsa poizoni Ivy, kotero ngati mumakhala osamala mukamavala khungu la mango.
Njira Zabwino Zokonza Mangos
Mango uli ndi mbewu yaikulu mkati yomwe imapangitsa kukhala kovuta pang'ono kudula zipatso. Kutumikira mangos mwatsopano monga chotupitsa ndi kakasi kakang'ono, kumwazika mango zidutswa pa saladi pamasana, pangani mtola wopita ku sukulu yayikulu, kapena kuwagwiritsira ndi kirimu chokwapulidwa ndi mtedza wokoma.
Mazira a mango chunks ndi abwino kwa zipatso smoothies . Amayenda bwino ndi zipatso zina zotentha monga nthochi ndi mananamala kapena amaziphatikiza ndi yogurt yochepa komanso mkaka wa amondi.
> Chitsime:
> National Nutrient Database ya Standard Reference Release 28. United States Dipatimenti ya Zamalonda & Agriculture Research Service. https://ndb.nal.usda.gov/ndb/search/list.