Ban Mamakin Amfanin Mangoro Ga Kiwon Lafiya, Wanda Masana suka Tabbatar dashi

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Sauƙi ɗayan 'ya'yan itacen da ke da ɗanɗano da abinci mai gina jiki, mangoro na ɗaya daga cikin abubuwan da aka fi so, ba,' ya'yan itacen da aka fi so. Hakanan an san shi da sarkin 'ya'yan itatuwa, mangoro ba wai kawai mashahuri ne don dandano da launuka masu faɗi ba, har ma don yawan fa'idodin kiwon lafiyar da yake da su.

abin rufe fuska ga gashi mai kauri

Mangoro suna da wadataccen furotin, zare, bitamin C, bitamin A, folic acid, bitamin B-6, bitamin K da potassium. Wadannan 'ya'yan itatuwa suna taimakawa wajen rage kasadar yanayin rayuwa masu nasaba da lafiya kamar kiba, ciwon suga, ciwon zuciya. Hakanan yana inganta launi mai kyau da gashi, ƙaruwa da ƙarfi kuma yana taimakawa wajen kiyaye ƙoshin lafiya [1] .

Lokacin mangoro yana gab da yi mana ban kwana a wannan shekara kuma kafin hakan ya kare, bari mu leka yadda mangoro ke amfanar da lafiyar ku. Karanta don sanin Amfanin Mangoro ga lafiya

Darajar abinci mai gina jiki A cikin Mangoes

100 g mangoro na dauke da wadannan abubuwan gina jiki [biyu] :

• Carbohydrates 15 g
• Kitsen 0.38 g
• Sunadaran 0.82 g
• Thiamine (B1) 0.028 MG
• Riboflavin (B2) 0.038 MG
• Niacin (B3) 0.669 mg
• Vitamin B6 0.119 MG
• Folate (B9) 43 mcg
• Choline 7.6 MG
• Vitamin C 36.4 MG
• Vitamin E 0.9 MG
• Alli 11 mg
• Iron 0.16 MG
• Magnesium 10 MG
• Manganese 0.063 MG
• Phosphorus 14 MG
• Potassium 168 mg
• Sodium 1 MG
• Zinc 0.09 MG

1. Kula da Matakan Cholesterol

Mangoro suna da babban matakin bitamin C, pectin da zaren da ke taimaka wajan rage ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin cuta [3] . Sabo mangoro suma suna da arzikin potassium, wanda shine ya zama dole ga kwayar halitta da ruwan jiki. Yana taimakawa wajen sarrafa bugun zuciya da kuma hawan jini [4] [5] .

2. Yana maganin Acid

Mango yana da wadataccen acid na tartaric, malic acid har ila yau da alamun citric acid wanda ke taimakawa wajen kiyaye alkali na jiki ta hanyar guje wa al'amuran acidity [6] . Alkalising jikinka yana da mahimmanci saboda wasu abinci na iya ƙirƙirawa kayan abinci masu guba a cikin jikinka bayan narkewa wanda zai iya rikitar da tsarin narkewar abinci [7] . Cin mangoro na iya taimakawa rage illolin tasirin wadannan acid din [8] .

3. Maganin narkewar Aids

Mango yana da wadataccen abu mai yalwar pectin, wanda ke taimakawa ragargaza abinci a cikin tsarin [9] . Mango kuma yana ƙunshe da enzymes da yawa waɗanda ke taimakawa wajen ragargaza furotin, kamar amylases wanda zai iya taimaka taimako da haɓaka lafiyar narkewar abinci [10] .

4. Yana tallafawa lafiyar ido

Mangoro suna da wadataccen bitamin A da kofi ɗaya na yankakken mangoro daidai yake da kashi 25 cikin ɗari na yawan buƙatarku ta yau da kullun na bitamin A. Mangoro na taimaka wajan inganta gani sosai, yana yaƙi da bushewar idanu kuma yana iya taimakawa da makantar dare [goma sha] [12] .

yadda ake shafa glycerine a fuska

5. Yana Inganta lafiyar Fata

Mangoro na dauke da sinadarin bitamin C, wanda ke kara lafiyar fata [13] . Vitamin C yana inganta samar da sinadarin collagen, wanda hakan yana ba fata naka fata da kuma yakar zaguwa da wrinkles [14] . Magungunan antioxidants a cikin fruita alsoan itacen kuma suna taimakawa kare gutsurar gashi daga lalacewa daga damuwar sanya maye [goma sha biyar] .

6. Iya Inganta rigakafi

Haɗuwa da bitamin C, bitamin A da nau'ikan carotenoids 25 daban-daban da ke cikin mangoro an ce zai taimaka wajen kiyaye garkuwar jiki lafiya [16] . Kasancewarsa kyakkyawar hanyar samarda abubuwan kara kuzari, sarkin 'ya'yan itace zai iya taimakawa yaki da cututtuka [17] [18] . Mango kuma suna dauke da sinadarin folate, bitamin K, bitamin E da bitamin na B masu yawa, wadanda ke taimakawa inganta garkuwar jiki [19] .

fa'ida da rashin amfani da ruwan sukari

7. Zai Iya Inganta Lafiyar Zuciya

Mangwaro shine ingantaccen tushen potassium da magnesium, wanda ke taimakawa wajen kiyaye ƙoshin lafiya da kuma haɓaka matakan hawan jini ta hanyar shakatawa tasoshin [19] . Musamman antioxidant din da ake kira mangiferin a cikin mangoro na iya kare kwayoyin halittar zuciya daga kumburi, gajiyawar gajiya da kuma mutuwar kwayar halitta [ashirin] .

8. Zai Iya Taimakawa Rage (Tabbas) Hadarin Kansa

Mangoro suna da yawa a cikin polyphenols, waɗanda aka tabbatar da mallakar kaddarorin anti-cancer [ashirin da daya] [22] . Wadannan polyphenols zasu iya taimakawa kariya daga gajiya mai raɗaɗi, nazarin ya nuna. Karatun dabbobi ya ba da rahoton cewa mango polyphenols ya rage ƙarfin damuwa da kuma dakatar da ci gaban ko lalata abubuwa daban-daban ciwon daji sel [2. 3] .

9. Zai Iya Rage Haɗarin Asma

Wasu nazarin sun nuna cewa bitamin A da beta-carotene na iya zama ƙasa da yara masu fama da asma, kuma tare da mangoro yana da tushen waɗannan duka, an ce mangoro na iya zama maganin asma na asali. [24] [25] . Koyaya, ba a san irin rawar da waɗannan abubuwan gina jiki masu mahimmanci zasu iya takawa wajen hana ci gaban asma ba.

Shin Yawan Mangoro Yayi Kyau Ga Lafiyar Ki?

Cin komai da yawa, musamman 'ya'yan itacen da ke dauke da sikari mai yawa na iya zama illa musamman ga masu fama da ciwon suga ko matsalolin nauyi [26] . Masana kiwon lafiya sun ba da shawara cewa mangoro suna da sukari sosai kuma dole ne a ci su a madaidaici .

• Ciwon suga kuma mutane masu kiba kamata su iyakance ko sarrafa shan mangwaro don kaucewa haɗarin rikitarwa na lafiya [27] .
• Mutane tare da goro rashin lafiyan ya kamata ya guji mangoro saboda suna daga iyali ɗaya kamar pistachios ko cashews [28] .
• Wasu mutane tare da cututtukan latex Har ila yau, sun sami amsa ga giyar mango [29] .

Don haka, yana da kyau a ci mangoro a kowace rana?

mafi kyawun mai don gashi mai launin toka

Mangwaro ɗayan 'ya'yan itace mafi zaƙi da ƙarancin zazzaɓi fiye da sauran fruitsa fruitsan itace, saboda haka, yana da lafiya kada ya wuce sau biyu a rana. An babba iya ci 1 ½ zuwa Kofuna waɗanda 'ya'yan itace kowace rana [30] .

Lafiyayyun Mangoran girke-girke

1. Shinkafar Mangwaro

Sinadaran

tsarin abinci don asarar nauyi a cikin kwanaki 7

• Kofin 1 na dafa shinkafa
• Kopin mangoro (cikakke ko baƙi, grated)
• Of sp na mustard
• Tsp na urad dal
• Tsp na channa dal
• 1 tsp na gyada
• 2 koren chilli
• 1 ganyen curry
• Tsp na sprig turmeric foda
• 3 tsp na man sesame
• Gishiri dandana

Kwatance

• Zuba mai kuma ƙara mustard a cikin kwanon rufi.
• Kamar yadda murfin mustard ke kara urad dal, channa dal da koren chilli.
• Leavesara ganyen curry, asafoetida garin hoda.
• Sanya wannan hadin da mangwaron da aka dafa a cikin dafaffun shinkafar.
• Mix da kyau kuma ku bauta.

2. Zesty Mango Salatin

Sinadaran

• 3 mangoro (cikakke, baƙi an yankakke)
• 1 barkono barkono mai ja (na yanka sosai)
• ¼ jajayen albasa
• ¼ kofin sabo basil (yanka sarai)
• ¼ kofin sabo cilantro (yankakken yankakken)

Don sutura

• Zest daga lemun tsami 1
• Juice kofin ruwan lemun tsami
• 2 tsp farin sukari
• 1/8 tsp jan barkono flakes
• Salt tsp gishiri
• 1 tbsp man kayan lambu
• Barkono

Kwatance

• Haɗa dukkan abubuwan haɗin don a cikin babban kwano.
• Zuba sosai kuma a sanya shi a cikin minti 5.
• Haɗa kayan haɗin salatin sosai.
• Itara shi a cikin salatin kuma sake jefawa.

A Bayanin Karshe…

Abubuwan ban sha'awa mai gina jiki a cikin mangoro ya sanya su sarki 'ya'yan itatuwa, babu shakka. Amfanin abinci na 'ya'yan itace na wurare masu zafi sun haɗa da ƙananan hawan jini da matakan sukarin jini, ingantacciyar zuciya, ƙaruwar aikin rigakafi, ragin alamun tsufa, ingantaccen lafiyar narkewar abinci da ƙari.

Yanzu, je dibar ɗan mangoro mai ɗanɗano kuma ku ji daɗin ɗanɗano mai daɗi yayin kare lafiyarku hanya mai sauƙi.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin