'sekuyinkathi yomango - eyaziwa ngokuthi inkosi yezithelo - ejatshulelwa yibo bonke. Kodwa akukhona nje ukuthungwa kwayo okunamanzi kanye nokunambitheka okumnandi, lokhu kukhiqizwa kwehlobo okumnandi nakho kugcwele izakhi eziningi kanye nezinzuzo zezempilo.

Ebelana ngezinzuzo ezinjalo zezempilo zikamango, isazi sezokudla sika-Kareena Kapoor u-Rujuta Diwekar wabhala ku-Instagram, "Indaba yemboni yezokudla - ifuna i-fibre? Yidla ama-oats. Ufuna ama-polyphenols? Phuza itiye eliluhlaza? Ufuna ama-antioxidants? Yidla ushokoledi omnyama. Qagela ukuthi unazo zonke izakhamzimba ezingenhla? Umango".

Ngokufanayo, isazi sokudla okunomsoco u-Mac Singh naye waya endaweni yesikhulumi ukuze aqhathanise amawolintshi (okunovithamini C ocebile) kanye nomango (othathwa njengokuzijabulisa okunecala). "Uma sithatha iwolintshi elilodwa nomango owodwa, uma sibheka, umango usezingeni eliphezulu kakhulu kumashadi uma kukhulunywa ngamavithamini C, A, E, K ngisho ne-folate, wonke aphakeme kunalawo atholakala kuwolintshi ongu-1," wabhala.

Ukuqeda le mpikiswano, sikhulume ne-G Sushma Clinical Dietician CARE Hospitals i-Banjara Hills Hyderabad etshele i-indianexpress.com ukuthi umango uyisithelo esimnandi esingagcini nje ngokuba mnandi kodwa futhi sinikeza izinzuzo ezimbalwa zezempilo.

Izinzuzo zezempilo zikamango

Ngezansi kunezinzuzo zezempilo zikamango, njengoba kwabelwa u-G Sushma.

1. Umsoco omningi: Umango ungumthombo ocebile kavithamini C, uvithamini A, kanye ne-fiber. Futhi aqukethe amanye amavithamini namaminerali amaningana, njenge-potassium, i-magnesium, ne-folate.

2. Khuthaza ukugayeka kokudla: Umango uqukethe ama-enzyme okugaya angasiza ukudiliza amaprotheni futhi asize ekugayeni ukudla.

3. Khulisa ukuzivikela komzimba: Umango unothile ngama-antioxidants, njenge-beta-carotene novithamini C, ongasiza ekuqiniseni amasosha omzimba futhi avikele ezifweni.

4. Sekela impilo yenhliziyo: I-fiber ephezulu kumamango ingasiza ekunciphiseni amazinga e-cholesterol futhi yehlise ingozi yesifo senhliziyo.

5. Thuthukisa impilo yesikhumba: Umango ungumthombo omuhle kavithamini C, obalulekile ekukhiqizeni i-collagen futhi ungasiza ekuthuthukiseni impilo yesikhumba.

Iphrofayili yomsoco wemango imi kanje:

Inkomishi eyodwa (amagremu angu-165) kamango odayisiwe iqukethe:

Amakhalori: 99
Ama-carbohydrate - amagremu angama-25
I-fiber: 3 amagremu
Amaprotheni: 1 igremu
Amafutha: 0.5 amagremu
- I-Vitamin C: 67% yenani lansuku zonke (DV)
– Ivithamini A: 10% we-DV
– Folate: 18% we-DV
– I-Potassium: 6% we-DV
– Magnesium: 8% we-DV

Ingabe umango ubangela ukukhuluphala?

Umango unedumela elibi lokubangela ukukhuluphala ngenxa yemibono eyiphutha evamile. Omunye waleyo mibono eyiphutha ukuthi umango unoshukela omningi. Kodwa-ke, "nakuba umango uqukethe ushukela wemvelo, uqukethe i-fiber, engasiza ekulawuleni amazinga kashukela egazini futhi uvimbele ukudla ngokweqile. Ukwengeza, umango unenkomba ephansi ye-glycemic, okusho ukuthi ayibangeli i-spike ngokushesha emazingeni kashukela egazini," kuchaza u-G Sushma.

Ngokufanayo, u-Mac wayebhale ukuthi umango unama-kilojoule aphansi kodwa uphezulu emanzini kanye ne-fiber yokudla, kokubili okulungele ukugayeka kokudla. "Ukudla okune-fiber ephezulu kuhlotshaniswa nokuncipha kwesisindo. Ukudla okune-fiber okucebile kuthuthukisa impilo yenhliziyo. Futhi, umango une-0.4 g yamafutha ngamagremu angu-100 kuphela okuyinto enganakwa. Ngaphezu kwalokho, ayinayo i-cholesterol," wazisa.

Ingabe umango ubangela induna?

Enye inganekwane ukuthi umango ungadala izinduna ngenxa yokuqukethwe kwawo ushukela omningi. Kodwa-ke, abukho ubufakazi bokuthi ama-mango abangela ngokuqondile i-acne.Eqinisweni, amavithamini nama-antioxidants kumamango angasiza ekuthuthukiseni impilo yesikhumba futhi anciphise ingozi yezinduna, "kusho uG Sushma.

Izinto okufanele uzikhumbule

Kodwa-ke, kubalulekile ukukhumbula ukuthi njenganoma yikuphi okunye ukudla, ukudla umango ngokweqile kungaholela ekuzuzeni isisindo. Ukulinganisela kubalulekile uma kuziwa ekuhlanganiseni umango ekudleni kwakho.

"Umango uyizithelo ezimnandi ezinikeza izinzuzo eziningana zezempilo. Ziwumthombo omuhle wamavithamini namaminerali abalulekile futhi zingakhuthaza ukugaya, ukuqinisa amasosha omzimba, ukusekela impilo yenhliziyo, nokwenza ngcono impilo yesikhumba. Nokho, njenganoma yikuphi okunye ukudla, kubalulekile ukudla umango ngokulinganisela futhi njengengxenye yokudla okulinganiselayo, "kuphetha uG Sushma.