Iyi michero inotyisa yakanaka kwauri
Mangos ndiwo michero inotonhorera iyo isiri yakasviba, inonaka, uye yakanaka kutarisa asi yakakoshawo hutano hwako. Izvo zvine mavitamini, mineral, uye antioxidants . Makore apfuura, vainge vakaoma kuwana uye vaifunga zvakashata, asi mazuva ano mangos anowanikwa gore rose.
| Mango Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 Cup Yakatswa Mango | |
| Per Serving | % Daily Value * |
| Calories 99 | |
| Maorikiti anobva kuFat 9 | |
| Total Fat 1g | 2% |
| Saturated Fat 0.2g | 2% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 0.5g | |
| Sodium 2mg | 0% |
| Potassium 277mg | 6% |
| Carbohydrates 25g | 19% |
| Dietary Fiber 3g | 11% |
| Shuga 23g | |
| Protein 1g | |
| Vitamini A 13% · Vitamin C 80% | |
| Calcium 2% · Iron 1% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Imwe mukombe wemango inenge ine makirogiramu zana, inenge isina mafuta, uye 25 gramu yemakhahydrates. Izvo zvakare inoda sodium inosunungura uye inenge inenge magiramu matatu e fiber. Mangos ane mavhithamini, potasium, uye folate uyewo inowedzera fiber kudya kwako. Fiber inobatsira pakugadzirisa utano hwakanaka uye inobatsira kuti ugare wakanzwa zvakakwana pakati pezvokudya. Inotadzisa kunwa kwehuga shure kwekudya.
Mango Health Health Benefits
Mangos akakura mu vitamini C. Muzvokwadi, mango imwe ine vitamini C yose yaunoda kwezuva rose. Vitamini C inokosha kumagadzirirwo emumasimba, masimba ane simba, uye noutano hwakanaka hwomudziyo. Kuwana huwandu hwakawanda hwevhitamini C zuva rega roga kunogona kutungamirira kukuvhiringidza uye kuita kuti zvive zvakaoma maronda kuti apore zvakanaka.
Mango yakawandawo mu potassium uye inenge isisina sodium, saka kudya mango kunogona kubatsira kudzora ropa uye muviri wehutano hwehutano. Mangos anozvirumbidzawo nehupamhi hwema folate uye vitamini A.
Nyaya ine vitamini yeB-yakakosha inokosha kune utano hwemwoyo nekugadzirwa kwemasero eropa. Vitamin A inodiwa pakuonekwa kwemazuva ose, ganda rakagwinya, hutano hwekubereka, uye chimiro chesekufambira.
Mangos inewo quercetin , mangiferin, uye norathyriol, iyo yose inogona kunge inokonzera antioxidant michina.
Antioxidants inodzivirira masero emumuviri wako kubva mukukuvadzwa kubva kumahara radicals (izvo nyanzvi dzinofunga kuti dzinokonzera kenza, atherosclerosis, nezvimwe zvirwere).
Kunyange zvazvo pasina vanhu vazhinji vanosarudza kudya nyama yemango, zvinodyiwa. Kana uchida kuipa, zvichienderana nemango, unogona kuona kuti inonaka kunorwadza, chewy, uye zvichida yakaoma. Pamusoro pezvokudya zvinovaka muviri, zvisinei, zvakazadzwa nemarudzi akasiyana-siyana e-antioxidants uye fiber. Cherechedza kuti iyo inewo urushiol, iyo imwechete iyo inokonzera kugadzikana kune chepfu ivy, saka kana iwe unofunga uchenjerere nezvekudya mango yeganda.
Nzira Dzakanaka Dzakagadzirira Mangos
Mango ine mbeu imwe huru mukati iyo iyo inoita zvishoma zvinyengeri kutema michero. Shingai mango matsva sechingwa nekambiti gadzika, kuparadzira mango zvidimbu pamusoro pehogi masikati, edza kuita chigamba chekambani huru, kana kuvashandira nekamu-kamukwa kamuti nemakungu akachekwa kuti aite sweet dessert.
Mango yakaoma chunks yakakwana kune michero smoothies . Dzinofamba zvakanaka nedzimwe zvibereko zvinopisa sezvinoita bhanana uye pineapples kana kuti zvinosanganiswa nemafuta e-fat-fat-fat uye mukaka wemarmond.
> Kwakabva:
> National Nutrient Database ye Standard Reference Release 28. United States Dhipatimendi Rezvekurima & Agricultural Research Service. https://ndb.nal.usda.gov/ndb/search/list.