Izakhiwo zemango: Ingabe imango ilungele isifo sikashukela? Izinzuzo zokudla imango

"Dokotela, sekuyisikhathi sikamango manje, ngakho ingadi yami igcwele ama-kehel mango amnandi kanye nama-wild card mango. Ngibuka abazukulu bami bewadla ngokudabuka okukhulu. Angikaze ngifake ngisho nomango emlonyeni wami iminyaka eminingi ngoba ngesaba ukuthi uma ngidla ama-mango, amazinga ami kashukela egazini azokhuphuka ngokuzumayo futhi ngizoba nesikhathi esinzima. Ngingawadla ngempela ama-mango njengoba nginesifo sikashukela, dokotela? Ziyini izinzuzo zezempilo zama-mango?"

Muva nje, uMahinda (oneminyaka engu-62) ufike emtholampilo wami wangitshela kokubili ukwesaba kwakhe nezifiso zakhe, enokukhathazeka okuthile. Unguthishanhloko wesikole osethathe umhlalaphansi onesifo sikashukela sohlobo lwesibili futhi ukhathazekile kakhulu ngezinkinga ezinkulu ezingase zibangelwe isifo sikashukela. Wahlala phansi, wabheka phansi, wahlikihla izandla zakhe njengoba ethula inkinga yakhe kimi ngendlela engafanele.

Ngibona ukwesaba ebusweni bukaMahinda, ngamomotheka ngathi kuye: "Mahinda, lokho kwesaba akudingekile. Izinkulungwane zabantu abanesifo sikashukela eSri Lanka zinokwesaba okufanayo. Kodwa isifo sikashukela akusona isifo okufanele silahle konke bese silinda ukufa. Singasilawula kalula ngokudla okufanele. Akudingeki siyeke ukudla umango ngokuphelele. Umango uyisithelo esicebile ngevithamini C, ivithamini A, i-potassium, kanye ne-fiber. Umango uqukethe ne-antioxidant enamandla ebizwa ngokuthi i-Mangiferin . Yandisa umsebenzi we-insulin futhi isiza ukulawula amazinga kashukela egazini. Kodwa-ke, abanesifo sikashukela kufanele balandele imithetho embalwa ngenkathi bedla umango."

Ngamchazela uMahinda indlela kanye nenani lamamango ngendlela elula. Ngemva kokulalela iseluleko sami, wazizwa ekhululekile kakhulu. Wadla amamango ngenani elibekiwe nsuku zonke ngokwemiyalelo kadokotela. Ngenxa yalokho, izinga likashukela egazini lakhe alizange likhuphuke nganoma iyiphi indlela.

Ngakho-ke namuhla, ake sixoxe ngezinzuzo zezempilo zama-mango , inkosi yezithelo ezithandwa yiwo wonke umuntu eSri Lanka, izakhamzimba zazo, ukubaluleka kwesayensi kwe-mangiferin, kanye namathiphu abantu abanesifo sikashukela okufanele bawalandele lapho bedla ama-mango.

1. Inani elikhulu lokudla okunomsoco likamango

Umango uyindawo enhle yokugcina ukudla okunempilo enamavithamini namaminerali angaphezu kuka-20 adingwa yimizimba yethu. Amagremu ayi-100 kamango aqukethe cishe lezi zakhi zomzimba:

• I-Vitamin C (ngaphezu kuka-60% wenani lansuku zonke): Iqinisa amasosha omzimba wethu ukuze avikele ezifweni. Iphinde isize ekukhiqizeni i-collagen esikhumbeni futhi ipholise amanxeba ngokushesha.
• I-Vitamin A (i-beta-carotene): Isiza ukuthuthukisa ukubona nokuvimbela ubumpumputhe basebusuku.
• I-Potassium: Isiza ekulawuleni izinga lokushaya kwenhliziyo nokulawula umfutho wegazi.
• I-Dietary Fiber: Ilawula ukusebenza kwamathumbu futhi ivimbele ukuqunjelwa.
• I-Vitamin E, i-B6, i-Folate kanye ne-Copper.

2. Iyini iMangiferin? Izakhiwo zayo zesayensi

I-chemical compound eyingqayizivele etholakala kuma-mango kuphela yi-antioxidant Mangiferin .

• Ukulawula ukulimala kwangaphakathi nokuvuvukala: Kunciphisa umonakalo kumaseli.
• Izakhiwo Zokulawula Isifo Sikashukela: Ngokusho kocwaningo lwesayensi, i-mangiferin yandisa ukukhiqizwa komzimba kwe-hormone i-insulin.
• Kuvikela inhliziyo nesibindi: Kusiza ukulawula amazinga e-cholesterol ngenkathi kuvimbela isibindi esinamafutha.

3. Umango ukwenza kanjani ukugaya kube lula?

Umango muhle kakhulu empilweni yesimiso sethu sokugaya ukudla.

• Ama-enzyme Okugaya: Ama-enzyme abizwa ngokuthi ama-amylase atholakala kuma-mango asiza ukuguqula ukudla okunesitashi esikudlayo (ama-carbohydrate ayinkimbinkimbi) kube ushukela olula, okwenza kube lula ukukugaya.
• Okuqukethwe kwefayibha noketshezi: Umango ungamanzi angu-80%. Lokhu kuvimbela ukuphelelwa amanzi emzimbeni. Kuphinde kuthambise amathumbu futhi kusize ekunyakazeni kwamathumbu kalula.

4. Imithetho yegolide yokudla umango kubantu abanesifo sikashukela (Ukulawulwa Kwengxenye)

Njengoba umango uqukethe ushukela wemvelo (i-fructose), abantu abanesifo sikashukela kufanele baqaphele kakhulu lapho bedla umango.

✔️ Izinto okufanele uzenze (Okufanele Uzenze):

• Nciphisa inani: Kufanele udle ingxenye yenkomishi yemango kuphela (cishe amagremu angu-80-100) ngosuku.
• Hlanganisa namaprotheni noma amafutha anempilo: Ngesikhathi udla umango, hlafuna ama-alimondi angu-3-4, amantongomane noma ama-cashew ndawonye. Noma udle nezipuni ezimbalwa zobisi olungenamafutha (i-Curd / Yogurt). Lokhu kuzonciphisa kakhulu izinga ushukela olumuncwa ngalo egazini.
• Yidla njengesidlo sokudla: Umango kufanele udliwe njengesidlo sokudla cishe ngo-10 ekuseni noma ngo-3 ntambama.

❌ Ungakwenzi lokhu:

• Ungadli ngemva kokudla: Kufanele ugweme ukudla umango ngemva kokudla okuyinhloko.
• Ungaphuzi njengojusi: Ungaxubi umango bese uwaphuza njengojusi. Lokhu kungabhubhisa i-fiber kumango futhi kubangele ukwanda okukhulu koshukela egazini.
• Ungadli ama-mango avuthiwe ngokweqile: Ama-mango avuthiwe ngokweqile amnandi kakhulu futhi anamazinga aphezulu kashukela, ngakho-ke kufanele unciphise ukudla kwawo.

🚨 Bona udokotela ngokushesha (Isicelo Esiphuthumayo):
Uma uzwa ukoma ngokweqile, ukuchama njalo, ukubona okufiphele, noma ukukhathala okukhulu ngemva kokudla umango, kufanele uhlole ngokushesha amazinga kashukela egazini lakho bese ucela iseluleko sezokwelapha.

5. Ungayikhetha kanjani imango engcono kakhulu?

• Indlela yokubona umango ovuthwe ngokwenziwa: Umango ovuthwe ngamakhemikhali okwenziwa (ama-carbide) ungaphenduka ube phuzi kuphela uzungeze isiqu futhi uhlale uluhlaza ngakolunye uhlangothi.
• Izici zemango ezivuthiwe ngokwemvelo: Imango ezivuthiwe ngokwemvelo zinephunga elimnandi kuyo yonke indawo futhi zithambile ngokulinganayo kuyo yonke indawo.
• Okufanele ukwenze ngaphambi kokusebenzisa: Kunempilo kakhulu ukudla umango ngokuwageza kahle ngamanzi bese ususa isikhumba ngaphambi kokudla.