Dzidza zvakawanda pamusoro pezvibereko mumango uye mararamiro ayo ehutano
Mamizi akareba muhuga; somuenzaniso, vane katatu shuga yehutu ye raspberries. Kazhinji, kana chikafu chakakwira mune shuga, zvinoreva kuti yakakwirira mumakhahydrates. Muchiitiko ichi, maMango ari akakwirira mumarubhi kupfuura mamwe akawanda michero.
Mamizi anowanzova akanaka, kunyange kutora uye kuve kwenyama kunogona kusiyana zvichienderana nemhando yemango; vamwe vane unhu hwakanaka, huputi hwakafanana nehuwandu hwepamusoro, asi dzimwe dzakafanana, secantaloupe kana avocado, uye vamwe vanogona kunge vane mavara.
Farira Mazwi Pamusoro peMango
Miti ndeimwe yemichero yakakurumbira munyika. Vakatanga kukura muIndia makore anopfuura 5 000 akapfuura. Icho chibereko chenyika yeIndia, Pakistan, nePhilippines, uye muti wekuBangladesh.
Mamizi ari mumhuri imwechete se cashews uye pistachios. Dzimba muAnacardiaceae mhuri, mhuri yemaruva yemichero inowanzonzi kanhew kana sumac yemhuri, nhengo dzeAnacardiaceae dzinogona kutakura michero inonzi drupes kana nuts. Mango is drupe, inozivikanwawo se "chibereko chemabwe," iyo inoreva chigadziko chikuru chezvibereko. Zvimwe zvinowanzoitwa drupes zvinosanganisira plums uye peaches.
Mamizi anowanikwa gore rose. Kune mhando mitanhatu yemango: uchi, Francis, Haden, Keitt, Kent, Tommy Atkins, uye Palmer. Iyo Tommy Atkins ndiyo inonyanya kuzivikanwa pasi pose, kunyange uchi huri dzakasiyana-siyana, kana Alphonso, zvichida inonakidzwa nokuda kwehutano hwakanaka uye hunyoro hwekugadzirwa.
Carbohydrate uye Fiber Kuverenga Muchere
Sezvo kune mhando dzakawanda dzemango, chikafu chezvokudya zvinorongwa ndezvechimiro chinonyanya kutengeswa muU.S., Tommy Atkins zvakasiyana.
| Kugadzirira mango | Carbs, fiber, uye calori inowanikwa |
|---|---|
| 1/2 kapu yakatswa mango | 13 gramu net carbohydrates , 1.5 gramu fiber, 54 makori. |
| 1 mashizha mango (7.5 ounces, kwete kuverenga gomba uye ganda) | 35 gramu net carbohydrates, 4 gramu fiber, 135 makori |
Glycemic Index yeMango
Nhamba yeglycemic yezvokudya ndiyo chiratidzo chekuwandisa kwekudya uye kukurumidza kwekudya kunosimudza shuga yako yeropa. Izvo zvikamu mune glycemic index zvidzidzo zvemasango zvakasvika pakati pe 41 kusvika ku60, uye inopesera 51 . Nhamba ye 51 iri pamucheto wepasi weglycemic index scale. Zvokudya zvisingasviki 55 zvinoonekwa sezvakaderera, uye zvikafu zvinopfuura makumi manomwe zviri pamagumo ekupedzisira emitambo. Mamizi anosimudza shuga yeropa asi anoita sokusimudza shuga yako pfupi inokurumidza kukupa muviri wako nguva yakawanda yekugadzira shuga zvakanaka.
Glycemic Mutoro wemamate
Iyo glycemic load yezvokudya inowirirana neyo glycemic index asi inotora kushandiswa kwehutano kuva nhoroondo. Rimwe glycemic load imwe ndiro yakaenzana nekudya 1 gramu yeglucose.
| Mutoro weGlycemic Mango |
|---|
| ½ mukombe wemango yakatswa: 4 |
| 1 mashizha mango (anenge 7.5 oz yemuviri nyama): 10 |
Utano Hutsva yemamango
Inenge 40 muzana ye fiber mumango inogadzikana , kunyanya pectin. Iyo ndiyo inokonzera mavitamini C uye vitamini A uye yakanaka yevhitamini B6. Iyo inewo zvakasiyana-siyana zve carotenoids, kusanganisira beta-carotene nezvimwe zvipembenene , kusanganisira quercetin. Izvo zvinhu zvinogona kudzivirira masero kubva pakukuvadza, pangozi yakadzika yehutano hwepfungwa, uye kupa mamwe mararamiro anobatsira.
Low Carb Food Groups
Kana chirongwa chakanaka-carb chirongwa ndicho chaunoda, saka miriwo mashizha nemiti uye mbeu inoratidzika kunge yakanakisisa kubheti. Zvibereko zvizhinji , zviyo nemimwe michero uye mukaka nemichero yehuchi zvinowanzove yakakwirira muhuga kana carbs.
> Sources
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "Tafura yepasi rose yeglycemic index uye glycemic load values: 2002." American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56, (2002).
- USDA National Nutrient Database ye Standard Reference, Release 20.