Ngā āhuatanga o te māngo: He pai te māngo mō te mate huka? Ngā painga kai o te kai māngo

"E te tākuta, kua tae ki te wā māngo, nō reira kua kī tonu taku māra i ngā māngo kehel reka me ngā māngo kākāriki. Kei te mātakitaki ahau i aku mokopuna e kai ana i ēnei me te pouri nui. Kāore anō ahau kia whakauru i tētahi māngo ki roto i tōku mangai mō ngā tau maha nā te mea e wehi ana ahau mēnā ka kai ahau i ngā māngo, ka piki ohorere te taumata huka toto, ā, ka uaua ki ahau. Ka taea e au te kai māngo i te mea he mate huka tōku, e te tākuta? He aha ngā painga hauora o ngā māngo?"

Nō nā tata nei, i haere mai a Mahinda (62 tau te pakeke) ki taku whare hauora, ā, i kōrero mai ki ahau i ōna wehi me ōna hiahia, me te āwangawanga anō hoki. He tumuaki kura kua reti ia, he mate huka momo 2 tōna, ā, e tino āwangawanga ana ia mō ngā raruraru nui ka puta mai i te mate huka. I noho ia, ka titiro ki te papa, ā, ka mirimiri i ōna ringa i a ia e whakaatu ana i tana raruraru ki ahau.

I te kitenga atu i te mataku i te mata o Mahinda, ka menemene ahau, ka mea atu ki a ia: "E Mahinda, kāore e tika ana taua mataku. He mano tini ngā tāngata mate huka i Sri Lanka kei roto i te mataku kotahi. Engari ehara te mate huka i te mate e whakarērea ai e tātou ngā mea katoa, ka tatari kia mate. Ka taea e tātou te whakahaere ngāwari i tēnei mate mā te kai tika. Kāore e hiahiatia kia mutu rawa te kai māngo. He hua ngā māngo e nui ana te huaora C, te huaora A, te pāhare pākawa, me te muka. Kei roto hoki i ngā māngo he antioxidant kaha e kiia nei ko Mangiferin . Ka whakanui ake i te mahi insulin, ā, ka āwhina ki te whakahaere i ngā taumata huka toto. Heoi, me whai ngā tāngata mate huka i ētahi ture i te wā e kai ana i ngā māngo."

I whakamārama atu ahau ki a Mahinda i te tikanga me te nui o ngā māngo ki a ia i roto i tētahi huarahi māmā noa iho. I muri i tana whakarongo ki aku tohutohu, ka tino marino ia. I kai ia i ngā māngo i te nui kua tohua i ia rā, i ia rā, e ai ki ngā tohutohu a te tākuta. Nō reira, kāore i piki ake te taumata huka toto o tana tinana.

Nō reira, i tēnei rā, me kōrero tātou mō ngā painga hauora o te māngo , te kingi o ngā hua e arohaina ana e te katoa o Sri Lanka, ōna matūkai, te hiranga pūtaiao o te mangiferin, me ngā tohutohu me whai e te hunga mate huka i te wā e kai ana i te māngo.

1. Te uara kai nui o ngā māngo

He puna kai pai te māngo, neke atu i te 20 ngā huaora me ngā kohuke e hiahiatia ana e te tinana. Kei roto i te 100 karamu o te māngo ēnei matūkai:

• Huaora C (neke atu i te 60% o te Uara o ia Rā): Ka whakapakari i tō tātou pūnaha ārai mate hei tiaki i a tātou mai i te mate. Ka āwhina hoki ki te whakaputa i te collagen i roto i te kiri, ā, ka tere te whakaora i ngā patunga.
• Huaora A (beta-carotene): Ka āwhina i te whakapai ake i te tirohanga me te ārai i te matapo pō.
• Pāhare pākawa: Ka āwhina ki te whakahaere i te tere o te ngakau me te whakahaere i te toto totoka.
• Muka Kai: Ka whakahaere i te mahi a te puku, ā, ka ārai i te mate kōroke.
• Huaora E, B6, Folate me te Parahi.

2. He aha te Mangiferin? Ōna āhuatanga pūtaiao

Ko te matū ahurei e kitea ana i roto i ngā māngo anake ko te Mangiferin , he matū ārai-hauora.

• Te whakahaere i ngā whara o roto me te pupuhi: Ka whakaiti i te kino ki ngā pūtau.
• Ngā Āhuatanga Whakahaere Mate Huka: E ai ki ngā rangahau pūtaiao, ka whakanui ake te mangiferin i te hanga a te tinana i te homoni insulin.
• Ka tiaki i te ngākau me te ate: Ka āwhina ki te whakahaere i ngā taumata cholesterol me te ārai i te ate momona.

3. He aha te mahi a te māngo hei whakangāwari ake i te nakunaku?

He tino pai te māngo mō te hauora o tā tātou pūnaha nakunaku.

• Ngā whākōkī nakunaku: Ko ngā whākōkī e kīia nei ko ngā amylases e kitea ana i roto i ngā māngo ka āwhina i te huri i ngā kai māngaro e kainga ana e tātou (ngā warowaihā matatini) hei huka māmā, kia māmā ake ai te nakunaku.
• Te nui o te muka me te wai: He 80% te wai o ngā māngo. Mā tēnei ka ārai i te matewai. Ka whakangawari hoki i ngā whekau, ā, ka āwhina i te nekeneke ngāwari o te puku.

4. Ngā ture koura mō te kai māngo mō te hunga mate huka (Te Whakahaere i te Inenga Kai)

Kei roto i ngā māngo te huka māori (fructose), nō reira me tino tupato te hunga mate huka i te kai māngo.

✔️ Ngā mea hei mahi (Mahi):

• Whakawhāitihia te nui: Me kai noa i te hawhe kapu māngo (tata ki te 80-100 karamu) ia rā.
• Whakaranua ki te pūmua, ki te ngako hauora rānei: I a koe e kai ana i te māngo, ngaungaua kia 3-4 ngā aramona, ngā pīnati, ngā kāhew rānei. Mēnā rānei, kainga tahitia me ētahi punetēpu miraka kore ngako (Curd/Yogurt). Mā tēnei ka tino whakaiti i te tere o te mimiti o te huka ki roto i te toto.
• Kai hei kai mātao: Me kai noa te māngo hei kai mātao i te 10 i te ata, i te 3 rānei i te ahiahi.

❌ Kaua e:

• Kaua e kai i muri i te kai: Kaua e kai i te māngo i muri i te kai matua.
• Kaua e inumia hei wai: Kaua e whakaranua ngā māngo, ka inumia hei wai. Ka taea e tēnei te whakangaro i te muka o te māngo, ā, ka piki ohorere te huka toto.
• Kaua e kai i ngā māngo kua pakari rawa: He tino reka ngā māngo kua pakari rawa, ā, he nui hoki te huka, nō reira me whakawhāiti te kai i aua māngo.

🚨 Tirohia tonutia te tākuta (Karanga Āwhina):
Ki te nui rawa te matewai i a koe i muri i te kai māngo, te mimi pinepine, te pōuri o te tirohanga, te ngenge nui rānei i muri i te kai māngo, me tirotiro tonu e koe ō taumata huka toto, ka rapu tohutohu hauora.

5. Me pēhea te whiriwhiri i te māngo pai rawa atu?

• Me pēhea te tautuhi i ngā māngo kua pakarihia: Ko ngā māngo kua pakarihia ki ngā matū horihori (carbides) ka huri kowhai noa i te taha o te kakau, ā, ka noho kakariki tonu i ngā taha kē.
• Ngā āhuatanga o ngā māngo pakari: He kakara reka tō ngā māngo pakari puta noa, ā, he ngawari hoki puta noa.
• Ngā mea hei mahi i mua i te whakamahinga: He mea pai ki te kai i ngā māngo mā te horoi pai ki te wai, me te tango i te kiri i mua i te kai.