9 KE KŌKUA O KE OLAKINO MANGO, KĀNA MEAʻAI KŪPONO, KA MĀLAMA ʻANA A ME NĀ MEAʻAI OLAKINO - PAMPEREDPEOPLENY.COM

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ʻAiʻai Pono Nutr oi-Amritha K Na Amritha K. ma Iulai 21, 2020| Loiloi ʻia e ʻO Arya Krishnan

ʻO ka maʻalahi o kekahi o nā hua momona a momona hoʻi, ʻo ka mango kekahi o nā hua i makemake nui ʻia, ʻaʻohe, aloha nui ʻia. ʻIke ʻia hoʻi he mōʻī o nā hua, ʻaʻole makemake wale ʻia nā mango no kā lākou ʻono a me nā kala momona, akā no ka nui o nā pono olakino i loaʻa iā ia.

multani mitti me ka aloe vera pūʻolo alo

Nui ka waiwai o nā mango i ka protein, fibers, vitamin C, vitamina A, folic acid, vitamini B-6, vitamini K a me ka potassium. Kōkua kēia mau huaʻai i ka hōʻemi ʻana i ka pilikia o nā kūlana olakino e pili ana i ka nohona e like me ka momona, diabetes, maʻi puʻuwai. Hāpai pū kekahi i ka helehelena olakino a me ka lauoho, hoʻonui i ka ikehu a kōkua i ka mālama ʻana i kahi kaupaona olakino [1] .

E kokoke ana ke kau mango e ʻōlelo maikaʻi iā mākou no kēia makahiki a ma mua o ka hala ʻana o kēlā, e nānā mākou pehea ka pōmaikaʻi o ka mango i kou olakino. Heluhelu mai e ʻike i ka Nā Pōmaikaʻi olakino o Mango

Waiwai Nutritional Ma Mangoes

Aia i loko o 100 g o nā mango nā huaora e hiki mai ana [elua] :

Kalepona 15 g
Momona 0.38 g
Pūnaewele 0.82 g
Thiamine (B1) 0.028 mg
Riboflavin (B2) 0.038 mg
Niacin (B3) 0.669 mg
ʻO ka Vitamin B6 0.119 mg
Pākuʻi (B9) 43 mcg
Choline 7.6 mg
Wikamina C 36.4 mg
Wikamina E 0.9 mg
Kalipuna 11 mg
ʻOihana 0.16 mg
Makanekiuma 10 mg
Manganese 0.063 mg
Pākuʻi 14 mg
Pālapala 168 mg
Sodium 1 mg
Kiniki 0.09 mg

1. Hoʻokele i nā pae Cholesterol

Loaʻa i nā mango kahi pae kiʻekiʻe o ka wikamina C, pectin a me nā olonā e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol serum [3] . Hou manga waiwai pū kekahi i ka potasiuma, kahi pono kūpono o ke kino a me nā kino o ke kino. Kōkua ia i ka kaohi ʻana i ka helu o ka puʻuwai a me ke kaomi koko [4] [5] .

2. Hana i ka Acidity

Nui ka waiwai o Mango i ka waikawa tartaric, acid malic a me nā kaha o ka citric acid e kōkua i ka mālama ʻana i ka mālama alkali o ke kino e ka pale ʻana i nā pilikia acidity. [6] . He mea nui ka hoʻopili ʻana i kou kino no ka mea hiki i kekahi mau meaʻai ke hana nā huahana by acidic i kou kino ma hope o ka digestion hiki ke hoʻopilikia i ke kaʻina hana digestion [7] . Hiki ke kōkua i ka ʻai ʻana i nā mango e hōʻemi i nā hopena olakino maikaʻi ʻole o kēia mau waikawa [8] .

3. Kōkua kōkua

Nui ka waiwai o nā mangoes i ka pectin fibrous, kahi mea e kōkua ai e wāwahi i ka meaʻai i ka ʻōnaehana [9] . Loaʻa i nā mangoes kekahi mau enzyme e kōkua i ka wāwahi ʻana i ka protein, e like me nā amylases i hiki ke kōkua i ke kōkua a hoʻomaikaʻi i kou olakino digestive [10] .

4. Kākoʻo i ke olakino maka

Māʻona ka mango i ka wikamina A a hoʻokahi kīʻaha o nā mango i kālai ʻia e like me ka 25 pākēneka o kāu pono i kēlā me kēia lā o ka huaora A. Mangoes kōkua i ka paipai ʻana i ka maka maikaʻi, hakakā me nā maka maloʻo a kōkua pū paha me ka makapō o ka pō. [umikumākahi] [12] .

nā pono desi ghee no ka ʻili

5. Hoʻonui i ke olakino ʻili

Nui nā mango i ka wikamina C, kahi e hāpai i ka ʻili olakino [13] . Paipai ka Wikamina C i ka hana ʻana o collagen, a hāʻawi i kou ʻili i kona pale a hakakā me ka ʻūlū a me nā wili [14] . Kōkua pū nā antioxidant i ka hua i ka pale ʻana i nā follicle o ka lauoho i ka hōʻino ʻana mai ka stress oxidative [umikumālima] .

6. Hiki ke hoʻomaikaʻi i ka pale ʻana

ʻO ka hui pū ʻana o ka wikamina C, ka wikamina A a me 25 mau ʻano carotenoids i loaʻa i ka mango e ʻōlelo ʻia e kōkua ai i ka mālama ʻana i ka ʻōnaehana olakino [16] . Ma ke ʻano he kumu waiwai maikaʻi o nā meaolaola pale pale, hiki i ke aliʻi o nā hua ke kōkua i ke kaua ʻana i nā maʻi [17] [18] . Loaʻa i nā mango ka folate, ka huaʻai K, ka wikamina E a me nā huaʻai B he nui, i kōkua e hoʻomaikaʻi i ka pale ʻana [19] .

inu meli me ka wai mehana

7. Hiki ke hoʻomaikaʻi i ke olakino puʻuwai

ʻO nā mango nā kumuwaiwai maikaʻi o ka potassium a me ka magnesium, kahi e kōkua ai i ka mālama ʻana i kahi pulse olakino a me ka paipai ʻana i nā pae kaomi koko ma o ka hoʻomaha ʻana i nā moku. [19] . ʻO ka antioxidant kū hoʻokahi i kapa ʻia ʻo mangiferin i nā mango e pale aku i nā huna puʻuwai e kūʻē i ka mumū, ke kaumaha a me ka make ʻana o ka cell [iwakālua] .

8. Hiki ke kōkua i ka hōʻemi ʻana (kekahi) i ka maʻi ʻaʻai

Nui nā mango i nā polyphenols, i hōʻoia ʻia e loaʻa nā waiwai anti-cancer [iwakāluakumakahi] [22] . Hiki i kēia mau polyphenols ke pale aku i ke kūpikipiki oxidative, kuhikuhi nā noiʻi. Ua hōʻike nā noiʻi holoholona i nā polyphenols mango e hoʻemi i ke koʻikoʻi oxidative a hoʻōki i ka ulu a luku paha i nā ʻano like ʻole maʻi ʻaʻai nā pūnaewele [2. 3] .

9. E hōʻemi paha i ka makaʻu Asthma

Ua kuhikuhi ʻia kekahi mau noiʻi i ka haʻahaʻa o ka wikamina A a me ka beta-carotene i loko o nā keiki me ka hānō, a ʻo ka mango ke kumu waiwai o kēia mau mea ʻelua, ua ʻōlelo ʻia hiki i nā mango ke hana ma ke ʻano he lāʻau kūlohelohe hānō. [24] [25] . Eia nō naʻe, ʻaʻole maopopo leʻa ke kuleana o kēia mau meaola kūpono i ka pale ʻana i ka ulu ʻana o ka hānō.

ʻAʻole maikaʻi paha ka ʻai ʻana i nā mango he nui loa i kou olakino?

ʻO ka ʻai ʻana i nā mea he nui loa, keu hoʻi nā hua me kahi kō kō e hiki ai ke lilo i mea hōʻino no ka poʻe ʻeha i ka maʻi kō a me nā pilikia kaumaha [26] . ʻ suggestlelo ka poʻe loea olakino i kēlā kiʻekiʻe nā mango i ke kō a pono e ʻai ʻia me ke akahai .

Diabetes a kanaka momona pono e kaupalena a kāohi paha i kā lākou ʻai ʻana o nā mango e pale ai i ka makaʻu o nā pilikia olakino [27] .
Kanaka me nā huapiʻi nut pono e hōʻalo i nā mango no ka ʻohana like me nā pistachios a i ʻole nā cashews [28] .
Kekahi poʻe me maʻi ʻaʻai hopena ua loaʻa i kekahi keʻa-pane i ka mango [29] .

No laila, maikaʻi paha ka ʻai ʻana i ka mango i kēlā me kēia lā?

aloe vera pehea e hoʻohana ai ma ka maka

ʻO Mango kekahi o nā hua momona a haʻahaʻa hoʻi i ka fiber ma mua o nā hua ʻē aʻe, no laila, olakino ia ʻaʻole e ʻoi aku i ʻelua mau lawelawe i ka lā. An makua hiki ke ʻai 1 ½ i 2 mau kīʻaha o nā hua o ka la [30] .

Nā Mea Ono Mango olakino

1. Rice Mango

Nā Pono

pale lauoho no ka lauoho maloʻo a wili

1 kīʻaha laiki i kuke ʻia
½ ʻapu o ka mango (pala a hua ʻole, grated)
½ sp o ka ʻumiʻumi
½ tsp o urad dal
½ tsp o channa dal
1 tsp o ka palaoa
2 chilli ʻōmaʻomaʻo
1 lau lau
¼ tsp o ka sprig turmeric pauka
3 tsp o ka ʻaila sesame
ʻO ka paʻakai e ʻono

Kuhikuhi

E ninini i kaʻaila a hoʻonui i ka sinapi i loko o ka pā.
E like me ka ʻāpana mākeke e hoʻohui ai i ka urad dal, channa dal a me ka chilli ʻōmaʻomaʻo.
Hoʻohui i nā lau curry, ka asafoetida turmeric pauka.
E hoʻomoʻi i kēia hui a me ka maka i kāhu ʻia i loko o ka laiki i hoʻomoʻa ʻia.
Hui pono a lawelawe.

2. Salamata Mango Zesty

Nā Pono

3 mau māno (pala, ʻeli a ʻoki liʻiliʻi ʻia)
1 pepa bele ʻulaʻula (ʻoki liʻiliʻi)
¼ ʻakaʻaka (ʻoki liʻiliʻi)
¼ kīʻaha basil hou (ʻoki liʻiliʻi)
¼ kīʻaha hou i ka cilantro (ʻoki liʻiliʻi)

No ka ʻaʻahu ʻana

Zest mai ka lime 1
¼ kīʻaha wai lime
2 tsp kō kō
1/8 tsp mau ʻāpana pepa ʻulaʻula
¼ tsp paʻakai
1 aila aila mea kanu
Pepelu

Kuhikuhi

Hoʻohui i nā mea hoʻohui āpau no ka i loko o kahi pola nui.
E kiola pono a hoʻomaʻalili iā ia no 5 mau minuke.
Hoʻohui maikaʻi i nā mea ʻaila salakeke.
Hoʻohui ia i ka salakeke a hoʻolei hou.

Ma kahi palapala hope loa…

ʻO ka mea hana momona maikaʻi i nā mango e hoʻolilo iā lākou i mōʻī o nā hua, kānalua ʻole. ʻO nā pōmaikaʻi kūpono o nā hua tropical e hoʻopili i ke kahe o ke koko haʻahaʻa a me nā kō i ke kō, hoʻomaikaʻi i ka puʻuwai, hoʻonui i ka hana pale, hoʻemi i nā hōʻailona o ka ʻelemakule, olakino digestive maikaʻi a me nā mea hou aʻe.

I kēia manawa, e kiʻi i nā mango hou a ʻoluʻolu i ka ʻono momona ʻoiai e pale ana i kou olakino i ke ala maʻalahi.

ʻO Arya KrishnanLapaʻau PilikiaMBBS E ʻike hou aʻe