Di tin dɛn we mango gɛt: Mango fayn fɔ gɛt dayabitis? Di bɛnifit dɛn we pɔsin kin gɛt we i de it mango

“Dɔkta, na mango sizin naw, so mi gadin ful-ɔp wit swit kehel mango ɛn wayl kad mango. A de wach mi granpikin dɛn de it dɛn wit big sɔri at. A nɔ ivin put mango na mi mɔt fɔ lɔng lɔng tɛm bikɔs a de fred se if a it mango, mi blɔd shuga lɛvɛl go go ɔp wantɛm wantɛm ɛn a go gɛt prɔblɛm. A kin rili it mango lɛk aw a dɔn it dayabitis, dɔktɔ?

I nɔ tu te yet, Mahinda (we ol 62 ia) bin kam na mi klinik ɛn tɛl mi bɔt di tin dɛn we i de fred ɛn di tin dɛn we i want, wit sɔm wɔri. I na skul prinsipal we dɔn ritaia wit Tayp 2 Dayabitis ɛn i rili de wɔri bɔt di siriɔs prɔblɛm dɛn we kin kam wit dayabitis. I sidɔm, luk na grɔn, ɛn rɔb in an dɛn as i de sho mi in prɔblɛm wit awkward.

We a si di fred we de na Mahinda in fes, a smayl ɛn tɛl am se: "Mahinda, da fred de nɔ nid fɔ de. Bɔku bɔku pipul dɛn we gɛt dayabitis na Sri Lanka de insay di sem fred. Bɔt dayabitis nɔto sik we wi fɔ lɛf ɔltin ɛn wet fɔ day. Wi kin ebul fɔ kɔntrol am izi wan wit di rayt it. Wi nɔ nid fɔ stɔp fɔ it mango ɔltogɛda. Mango na frut we na frut we na." we gɛt bɔku vaytamɛn C, vaytamɛn A, potashɔm, ɛn fayv Mango gɛt bak wan pawaful antiɔksidant we dɛn kɔl Mangiferin .

A bin ɛksplen to Mahinda di we aw dɛn de mek mango ɛn di kwantiti we dɛn de mek to am simpul wan. Afta we i lisin to mi advays, i fil bad bad wan. I bin de it mango di kwantiti we dɛn tɛl am fɔ it ɛvride lɛk aw di dɔktɔ tɛl am. Dis bin mek in blɔd shuga nɔ bin go ɔp ɛni we.

So tide, lɛ wi tɔk bɔt di wɛlbɔdi bɛnifit dɛn we mango gɛt , di kiŋ fɔ frut dɛn we ɔlman na Sri Lanka lɛk, di tin dɛn we dɛn de gi, di sayɛns impɔtants fɔ mangiferin, ɛn di advays dɛn we pipul dɛn we gɛt dayabitis fɔ fala we dɛn de it mango.

1. Di big big nyutrishɔn valyu we mango gɛt

Mango na gud tin fɔ it, i gɛt pas 20 vaytamɛn ɛn minral dɛn we wi bɔdi nid. 100 gram mango gɛt lɛk dɛn tin ya:

• Vitamin C (ɔva 60% pan di Daily Value): I de mek wi imyun sistɛm strɔng fɔ protɛkt wi frɔm sik. I de ɛp bak fɔ mek kolagen na di skin ɛn fɔ mɛn wund dɛn kwik kwik wan.
• Vitamin A (beta-carotene): I de ɛp fɔ mek yu yay si fayn ɛn mek yu nɔ blaynd na nɛt.
• Potassium: I de ɛp fɔ mek di at rit fayn ɛn kɔntrol di blɔd prɛshɔn.
• Di Fayba we de na di it: I de mek di intestinal wok fayn ɛn i de mek pɔsin nɔ gɛt bɛlɛ.
• Vitamin E, B6, Fɔlet ɛn Kɔpa.

2. Wetin na Mangiferin? I gɛt sayɛns prɔpati dɛn

Wan spɛshal kemikal kɔmpawnd we dɛn kin si na mango nɔmɔ na di antiɔksidant Mangiferin .

• Fɔ kɔntrol di injury ɛn swel we de insay pɔsin in bɔdi: I de ridyus di damej we di sɛl dɛn de pwɛl.
• Dayabitis Kɔntrol Prɔpati: Sayɛns risach dɔn sho se mangiferin de mek di bɔdi gɛt di ɔmon we dɛn kɔl insulin.
• I de protɛkt di at ɛn di liva: I de ɛp fɔ kɔntrol di kɔlɔstrel lɛvɛl ɛn i de mek di liva nɔ gɛt fat.

3. Aw mango de mek i izi fɔ digest?

Mango rili gud fɔ di wɛlbɔdi fɔ wi dijestiv sistɛm.

• Dijestiv εnzym dεm: di εnzym dεm we dεn kכl amylase we de insay mango de εp fכ kכnvכlt di it dεm we gεt stach we wi de it (kכmpleks kכbכhaydrεt) to simpul shuga, we de mek i izi fכ digεst.
• Fayba ɛn fluid we de insay: Mango na 80% wata. Dis kin mek yu nɔ gɛt wata na yu bɔdi. I de mek di insay dɛn sof bak ɛn i de ɛp fɔ mek di bɔdi izi fɔ muv.

4. Golden rules fɔ it mango fɔ pipul dɛn we gɛt dayabitis (Portion Control) .

Mango gɛt natura l shuga (fructose), so pipul dɛn we gɛt dayabitis fɔ tek tɛm mɔ we dɛn de it mango.

✔️ Tin dɛn fɔ du (Du): .

• Limit di amount: Yu fɔ jɔs it maksimɔm af kɔp mango (lɛk 80-100 gram) fɔ wan de.
• Miks am wit prɔtin ɔ wɛlbɔdi fat: We yu de it mango, chew 3-4 amɔnd, pinat ɔ kash togɛda. Ɔ it am wit sɔm tebul spɔnj skim milk (Curd / Yogurt). Dis go rili ridyus di rit we di shuga de tek insay di blɔd.
• It lɛk snek: Dɛn fɔ jɔs it mango lɛk snek arawnd 10 oklɔk ɔ 3 oklɔk na nɛt.

❌ Nɔ du am:

• Nɔ it afta yu dɔn it: Yu fɔ avɔyd fɔ it mango afta yu dɔn it men it.
• Nɔ drink am as jus: Nɔ blend mango ɛn drink am as jus. Dis kin pwɛl di fayv we de insay di mango ɛn mek di blɔd shuga go ɔp wantɛm wantɛm.
• Nɔ it mango we rayp pasmak: Mango we rayp pasmak kin swit bad bad wan ɛn i gɛt bɔku shuga, so yu fɔ stɔp fɔ it am.

🚨 Si dɔktɔ wantɛm wantɛm (Imergency Callout):
If yu tɔsti pasmak, yu de pis bɔku tɛm, yu nɔ de si fayn, ɔ yu taya pasmak afta yu it mango, yu fɔ chɛk yu blɔd shuga lɛvɛl wantɛm wantɛm ɛn go to dɔktɔ.

5. Aw fɔ pik di bɛst mango?

• Aw fɔ no di mango dɛn we dɛn dɔn rayp wit atifishal wan: Mango dɛn we dɛn dɔn rayp wit atifishal kemikal (kabayd) kin tɔn yɔlɔ jɔs rawnd di stem ɛn i kin kɔntinyu fɔ bi grɛn na di ɔda say dɛn.
• Di kwaliti dɛn we mango we rayp natin nɔ gɛt: Mango we rayp natin kin gɛt fayn fayn smel ɔlsay ɛn i kin saf ɔlsay.
• Wetin fɔ du bifo yu yuz am: I bɛtɛ fɔ it mango bay we yu was am fayn fayn wan wit wata ɛn pul in skin bifo yu it.