Iimpawu zemango: Ngaba imango ilungile kwisifo seswekile? Iingenelo zesondlo zokutya imango

“Gqirha, lixesha leemango ngoku, ngoko ke igadi yam izele ziimango ezimnandi ze-kehel kunye neemango zasendle. Ndibukele abazukulwana bam bezitya ngosizi olukhulu. Andikaze ndifake nemango emlonyeni wam kangangeminyaka emininzi kuba ndiyoyika ukuba ukuba nditya iimango, amanqanaba eswekile egazini lam aya kunyuka ngequbuliso kwaye ndiza kuba nexesha elinzima. Ngaba ndingazitya ngokwenene iimango kuba ndinesifo seswekile, gqirha? Zithini iingenelo zempilo zeemango?”

Kutshanje, uMahinda (oneminyaka engama-62) weza ekliniki yam waza wandixelela uloyiko lwakhe kunye neminqweno yakhe, enenkxalabo ethile. Ungunqununu wesikolo osele ethathe umhlala-phantsi onesifo seswekile sohlobo lwesibini kwaye ukhathazekile kakhulu ngeengxaki ezinkulu ezinokubangelwa sisifo seswekile. Wahlala phantsi, wajonga phantsi, waza wahlikihla izandla zakhe njengoko wayendixelela ingxaki yakhe.

Ndibona uloyiko ebusweni bukaMahinda, ndancuma ndathi kuye: "Mahinda, olo loyiko alunamsebenzi. Amawaka abantu abanesifo seswekile eSri Lanka banoloyiko olufanayo. Kodwa isifo seswekile asisosifo sokuba simele siyeke yonke into size silinde ukufa. Sinokusilawula ngokulula ngokutya okufanelekileyo. Akunyanzelekanga ukuba siyeke ukutya iimango ngokupheleleyo. Iimango ziziqhamo ezityebileyo kwi-vitamin C, i-vitamin A, i-potassium, kunye ne-fiber. Iimango zikwanayo ne-antioxidant enamandla ebizwa ngokuba yiMangiferin . Yonyusa umsebenzi we-insulin kwaye inceda ukulawula amanqanaba eswekile egazini. Nangona kunjalo, abantu abanesifo seswekile kufuneka balandele imithetho embalwa xa besitya iimango."

Ndamcacisela uMahinda indlela kunye nobungakanani beemango ngendlela elula. Emva kokumamela icebiso lam, waziva ekhululekile kakhulu. Wayesitya iimango ngomlinganiselo omiselweyo yonke imihla ngokwemiyalelo kagqirha. Ngenxa yoko, inqanaba leswekile egazini lakhe alizange linyuke nangayiphi na indlela.

Ngoko ke namhlanje, masithethe ngeenzuzo zempilo zeemango , ukumkani weziqhamo ezithandwa ngumntu wonke eSri Lanka, izondlo zazo, ukubaluleka kwesayensi kwe-mangiferin, kunye neengcebiso abantu abanesifo seswekile abafanele bazilandele xa besitya iimango.

1. Ixabiso elikhulu lesondlo seemango

Imango yindawo yokugcina izondlo efanelekileyo eneevithamini kunye neeminerali ezingaphezu kwama-20 ezifunekayo emzimbeni wethu. I-100 grams yemango iqulethe malunga nezi zondlo:

• IVithamin C (ngaphezulu kwama-60% exabiso lemihla ngemihla): Yomeleza amajoni ethu omzimba ukuze akhusele izifo. Ikwanceda ekuveliseni i-collagen eluswini kwaye iphilise amanxeba ngokukhawuleza.
• IVithamin A (i-beta-carotene): Inceda ukuphucula ukubona nokuthintela ubumfama basebusuku.
• I-Potassium: Inceda ekulawuleni izinga lentliziyo kunye nokulawula uxinzelelo lwegazi.
• I-Dietary Fiber: Ilawula ukusebenza kwamathumbu kwaye ithintela ukuqhina.
• IVithamin E, iB6, iFolate kunye neCopper.

2. Yintoni iMangiferin? Iimpawu zayo zesayensi

Ikhemikhali eyahlukileyo efumaneka kwiimango kuphela yiMangiferin ene-antioxidant.

• Ukulawula ukwenzakala kwangaphakathi kunye nokudumba: Kunciphisa umonakalo kwiiseli.
• Iimpawu zoLawulo lweSifo seswekile: Ngokophando lwesayensi, i-mangiferin inyusa imveliso yomzimba ye-hormone ye-insulin.
• Ikhusela intliziyo nesibindi: Inceda ukulawula amanqanaba e-cholesterol ngelixa ithintela isibindi esinamafutha.

3. I-mango yenza njani ukuba kube lula ukugaywa kwesisu?

Imango ilungele kakhulu impilo yenkqubo yethu yokugaya ukutya.

• Ii-Enzymes zoKugaya: Ii-enzymes ezibizwa ngokuba zii-amylases ezifumaneka kwiimango zinceda ukuguqula ukutya okunesitatshi esikutyayo (ii-carbohydrates ezintsonkothileyo) zibe ziishukela ezilula, nto leyo eyenza kube lula ukukugaya.
• Umthamo wefayibha kunye nolwelo: Iimango zingamanzi angama-80%. Oku kuthintela ukuphelelwa ngamanzi emzimbeni. Kukwathambisa amathumbu kwaye kunceda ekuhambiseni amathumbu lula.

4. Imithetho ephambili yokutya imango kubantu abanesifo seswekile (Ulawulo lweMithamo)

Iimango zineswekile yendalo (i-fructose), ngoko ke abantu abanesifo seswekile kufuneka balumke ngakumbi xa besitya iimango.

✔️ Izinto onokuzenza (Zenze):

• Nciphisa ubungakanani: Ufanele utye kuphela isiqingatha sekomityi yemango (malunga ne-80-100 grams) ngosuku.
• Xuba neproteni okanye amafutha asempilweni: Ngelixa usitya imango, hlafuna ii-almond ezi-3-4, ii-peanuts okanye ii-cashews kunye. Okanye yitye neepuni ezimbalwa zobisi olungenamafutha (i-Curd / Yogurt). Oku kuya kunciphisa kakhulu izinga apho iswekile ifunxwa khona egazini.
• Yitya njengesnack: Imango ifanele ityiwe njengesnack kuphela malunga nentsimbi ye-10 kusasa okanye eyesi-3 emva kwemini.

❌ Musa:

• Musa ukutya emva kokutya: Kufuneka uphephe ukutya imango emva kwesidlo esiphambili.
• Musa ukuyisela njengejusi: Musa ukuyixuba iimango uze uyisele njengejusi. Oku kunokutshabalalisa ifayibha kwimango kwaye kubangele ukunyuka kweswekile egazini ngequbuliso.
• Musa ukutya iimango ezivuthiweyo kakhulu: Iimango ezivuthiweyo zimnandi kakhulu kwaye zinezinga eliphezulu leswekile, ngoko ke kufuneka unciphise ukutya kwazo.

🚨 Bona ugqirha ngoko nangoko (Isaziso Esingxamisekileyo):
Ukuba unxanwa kakhulu, ukhupha umchamo rhoqo, ubona izinto ezingaqhelekanga, okanye udinwe kakhulu emva kokutya imango, kufuneka ujonge amanqanaba eswekile egazini lakho ngoko nangoko kwaye ufumane ingcebiso kugqirha.

5. Ungayikhetha njani imango engcono?

• Indlela yokubona iimango ezivuthwe ngokwenziwa: Iimango ezivuthwe ngeekhemikhali zokwenziwa (ii-carbides) zinokuba tyheli kuphela xa zijikeleze isiqu kwaye zihlale ziluhlaza kwamanye amacala.
• Iimpawu zeemango ezivuthiweyo ngokwemvelo: Iimango ezivuthiweyo ngokwemvelo zinevumba elimnandi kuyo yonke indawo kwaye zithambile ngokulinganayo kuyo yonke indawo.
• Okufanele ukwenze ngaphambi kokusebenzisa: Kungcono ukutya iimango ngokuzihlamba kakuhle ngamanzi uze ususe ulusu ngaphambi kokuba uzitye.