Cov txiaj ntsig kev noj qab haus huv ntawm Mango Ua Nws yog ib qho ntawm cov txiv ntoo zoo tshaj plaws uas koj tuaj yeem yuav

Zoo Siab

• Mango me ntsis 101
• Mango Nutrition Facts
• Mango Benefits
• Txhawb kev noj qab haus huv digestion
• Txo kev pheej hmoo mob qog noj ntshav
• Tswj ntshav Qab Zib
• Txhawb Iron Absorption
• Txhawb kev noj qab nyob zoo ntawm cov tawv nqaij thiab plaub hau
• Txiav thiab noj txiv nkhaus taw
• Tshuaj xyuas rau

Yog tias koj tsis noj txiv nkhaus taw tsis tu ncua, kuv yuav yog thawj tus hais nws: Koj ploj lawm. Cov txiv hmab txiv ntoo no, oval yog nplua nuj thiab muaj txiaj ntsig zoo uas nws feem ntau hu ua "huab tais ntawm txiv hmab txiv ntoo," ob qho tib si hauv kev tshawb fawb thiab los ntawm kab lis kev cai thoob plaws ntiaj teb. Thiab rau qhov laj thawj zoo, ib yam nkaus - txiv nkhaus taw yog teeming nrog cov vitamins thiab minerals, nrog rau fiber ntau rau khau raj. Nov yog cov txiaj ntsig kev noj qab haus huv ntawm txiv nkhaus taw, nrog rau txoj hauv kev siv txiv nkhaus taw hauv koj cov zaub mov thiab dej haus.

Mango me ntsis 101

Paub txog lawv cov qab zib qab thiab muaj xim daj, txiv nkhaus taw yog cov txiv hmab txiv ntoo uas muaj xim zoo nkauj nyob rau sab qab teb Asia uas muaj kev nyab xeeb hauv huab cua sov, sov sov thiab sov sov (xav tias: Is Nrias teb, Thaib, Tuam Tshoj, Florida), raws li ib tsab xov xwm luam tawm hauv Genome Biology. Thaum muaj pua pua ntawm cov paub ntau yam, ib qho ntawm cov cog ntau tshaj yog Florida-cog Kent txiv nkhaus taw-txiv hmab txiv ntoo oval loj uas, thaum siav, muaj xim liab-ntsuab-daj daj uas, yws, zoo ib yam li txiv nkhaus taw emoji IRL.

Mangos yog technically lub pob zeb txiv hmab txiv ntoo (yog, zoo li txiv duaj), thiab - lom zem qhov tseeb, ceeb toom! - los ntawm tib tsev neeg xws li cashews, pistachios, thiab tshuaj lom ivy. Yog li yog tias koj tsis haum rau txiv ntoo, koj yuav xav kom tshem tawm mangos ib yam nkaus. Thiab zoo ib yam mus yog tias koj ua xua rau cov roj hmab, avocado, txiv duaj, lossis txiv duaj vim lawv txhua tus muaj cov protein zoo ib yam li cov txiv nkhaus taw, raws li tsab xov xwm luam tawm hauv Asia Pacific Allergy. Tsis yog koj? Tom qab ntawv nyeem rau ~ txiv nkhaus taw mania ~.

Mango Nutrition Facts

Cov zaub mov muaj txiaj ntsig ntawm txiv nkhaus taw tsuas yog zoo li nws cov xim daj. Nws yog qhov tshwj xeeb hauv cov vitamins C thiab A, ob qho tib si muaj cov tshuaj tiv thaiv kab mob thiab yog qhov tseem ceeb rau kev tiv thaiv kab mob, raws li Megan Byrd, RD, sau npe noj zaub mov thiab tus tsim ntawm Oregon Dietitian. Vitamin C kuj tseem pab tsim cov collagen, uas pab kho qhov txhab, ntxiv dag zog rau cov pob txha, thiab tawv nqaij, thaum vitamin A ua lub luag haujlwm hauv kev pom kev thiab ua kom koj lub cev ua haujlwm tau zoo, nws piav qhia. (Saib kuj: Koj Puas Yuav Ntxiv Collagen rau Koj Cov Khoom Noj?)

Mango kuj muaj txiaj ntsig zoo ntawm kev txhawb nqa magnesium thiab energizing B vitamins, nrog rau 89 micrograms ntawm B9, los yog folate, ib tug txiv nkhaus taw, raws li US Department of Agriculture (USDA). Qhov ntawd yog kwv yees li 22 feem pua ​​ntawm kev pom zoo txhua hnub kom tau txais cov folate, uas tsis yog tsuas yog cov vitamins tseem xeeb tub tab sis tseem tsim nyog rau kev tsim DNA thiab cov khoom siv tshuaj, raws li National Institutes of Health (NIH).

Dab tsi ntxiv, kev tshawb fawb qhia tias txiv nkhaus taw yog lub hauv paus ntawm polyphenols-micronutrients uas tau ntim nrog cov tshuaj tiv thaiv kab mob tiv thaiv kab mob-suav nrog carotenoids, catechins, thiab anthocyanins. (Carotenoids, los ntawm txoj kev, kuj tseem cog cov xim uas muab cov txiv nkhaus taw rau nws cov xim daj.

Ntawm no, kev zom zaub mov tsis zoo ntawm ib lub txiv nkhaus taw (~ 207 grams), raws li USDA:

• 124 calorie ntau ntau
• 2 grams ntawm cov protein
• 1 g yog '
• 31 grams ntawm carbohydrates
• 3 grams fiber ntau
• 28 g yog '

Mango Benefits

Yog tias koj tshiab rau mangoes, koj nyob rau qhov kev kho mob tiag tiag. Cov txiv hmab txiv ntoo succulent muaj ntau yam txiaj ntsig kev noj qab haus huv ua tsaug rau nws cov nplua nuj cocktail ntawm cov as-ham tseem ceeb. Nws kuj qab li qhov tseeb ~ kho ~, tab sis peb yuav tham txog txoj hauv kev noj hauv me ntsis. Ua ntej tshaj, cia saib seb cov txiaj ntsig kev noj qab haus huv ntawm txiv nkhaus taw thiab nws tuaj yeem ua dab tsi rau koj.

Txhawb kev noj qab haus huv digestion

Txiv nkhaus taw muaj ob qho tib si soluble thiab insoluble fiber, uas yog qhov tseem ceeb rau kev zom zaub mov zoo. Shannon Leininger, M.E.d., RD., tus kws kho mob sau npe thiab tus tswv ntawm LiveWell Nutrition hais tias "Soluble fiber [kua hauv] dej thaum nws txav los ntawm koj lub plab zom mov," piav qhia Shannon Leininger, MD, RD. Qhov no tsim cov khoom zoo li gel uas ua rau cov txheej txheem digestive qeeb, nws ntxiv, cia koj lub cev nqus cov as-ham zoo dhau los. (Saib: Vim Li Cas Fiber Thiaj Li Yog Qhov Tseem Ceeb Tshaj Plaws Hauv Koj Cov Khoom Noj)

Yuav ua li cas yog insoluble fiber? Qhov ntawd yog cov khoom nruj hauv txiv nkhaus taw uas tau daig hauv koj cov hniav, sau Leininger. Ntau dua li yaj hauv dej zoo li nws cov dej sib tov sib xyaw, cov fiber ntau tsis muaj dej khaws cia, uas ua rau cov quav softer, bulkier, thiab yooj yim dua, raws li US National Library of Medicine (NLM). "Hauv qhov no, nws pab ua rau lub plab tsis tu ncua thiab [tiv thaiv] cem quav," hais tias Leininger. Piv txwv li: Ib txoj kev tshawb fawb plaub-lub lim tiam tau pom tias noj txiv nkhaus taw tuaj yeem txhim kho cov tsos mob ntawm cem quav rau lwm tus neeg noj qab haus huv. Qhov tseem ceeb, yog tias qhov zaus ntawm koj lub plab zom mov tawm tsawg dua qhov xav tau, txiv nkhaus taw yuav yog koj BFF tshiab. (Saib ntxiv: 10 High-Protein Plant-Based Foods that Easy to digest)

Txo kev pheej hmoo mob qog noj ntshav

"Mangoes tau ntim nrog cov tshuaj tiv thaiv kab mob uas tiv thaiv koj lub cev tiv thaiv cov dawb radicals," hais Byrd. Rov ua dua tshiab: Cov dawb radicals tsis ruaj khov los ntawm cov pa phem ib puag ncig uas "ib puag ncig thoob plaws koj lub cev, txuas lawv tus kheej rau cov cell thiab ua rau puas tsuaj," nws piav qhia. Qhov no tuaj yeem ua rau kev laus ntxov ntxov thiab mob qog noj ntshav, raws li kev puas tsuaj kis mus rau lwm yam noj qab nyob zoo hlwb. Txawm li cas los xij, cov tshuaj tiv thaiv kab mob xws li cov vitamins C thiab E hauv cov txiv nkhaus taw "txuas rau cov dawb radicals, ua rau lawv nruab nrab thiab tiv thaiv kev puas tsuaj hauv thawj qhov chaw," hais Byrd.

Thiab, ICYMI saum toj no, cov txiv nkhaus taw kuj tau ntim nrog polyphenols (cog cov tshuaj uas ua haujlwm ua cov tshuaj tiv thaiv kab mob), suav nrog mangiferin, "super antioxidant" (yog, nws tau raug hu ua ntawd). Muaj nqi zog rau nws cov khoom muaj peev xwm tiv thaiv kab mob qog noj ntshav, mangiferin tau pom tias yuav rhuav tshem cov qog nqaij hlav ntawm zes qe menyuam hauv kev tshawb fawb 2017 thiab mob ntsws cancer hauv kev tshawb fawb 2016. Hauv ob qho kev sim, cov kws tshawb fawb tau kwv yees tias mangiferin ua rau mob qog noj ntshav tuag los ntawm kev txwv txoj hauv kev molecular cov hlwb xav tau kom muaj sia nyob.

Tswj ntshav Qab Zib

Yog, koj nyeem txoj cai ntawd: Mangoes tuaj yeem, qhov tseeb, tswj ntshav qab zib. Tab sis lawv tsis nyiam zoo heev stocked nrog qab zib? Yog - txog 13 grams ib txiv nkhaus taw. Tseem, ib txoj kev tshawb fawb xyoo 2019 pom tias mangiferin hauv cov txiv nkhaus taw ua rau alpha-glucosidase thiab alpha-amylase, ob lub enzymes koom nrog hauv kev tswj ntshav qab zib, ua rau muaj cov nyhuv hypoglycemic. Kev txhais lus: Mangoes tuaj yeem txo qis cov ntshav qab zib, tso cai rau kev tswj hwm ntau ntau ntxiv thiab, yog li, txo kev pheej hmoo ntawm kab mob xws li ntshav qab zib. (Related: 10 Yam Mob Ntshav Qab Zib Cov Poj Niam Yuav Tsum Paub Txog)

Ib qho ntxiv, kev kawm me me xyoo 2014 luam tawm hauv Khoom noj khoom haus thiab Metabolic Insights pom tias txiv nkhaus taw tuaj yeem txhim kho qib cov piam thaj hauv cov neeg rog, uas yuav yog vim muaj cov ntsiab lus fiber hauv cov txiv nkhaus taw. Fiber ua haujlwm los ntawm ncua kev nqus cov piam thaj, hais tias Leininger, uas tiv thaiv kom tsis txhob nce ntshav qabzib.

Txhawb Iron Absorption

Ua tsaug rau nws qib siab ntawm vitamin C, txiv nkhaus taw "yog cov zaub mov muaj txiaj ntsig zoo rau cov uas tsis muaj hlau," hais Byrd. Qhov ntawd yog vim vitamin C pab lub cev nqus hlau, tshwj xeeb tshaj yog cov hlau tsis muaj hlau, uas muaj nyob hauv cov zaub mov xws li taum pauv, taum, thiab cov nplej muaj zog, raws li NIH.

"Kev nqus cov hlau yog qhov tseem ceeb rau kev tsim cov qe ntshav liab thiab nws lub peev xwm nqa cov pa oxygen," piav qhia Byrd. Thiab "Txawm hais tias feem ntau cov neeg tsis tas yuav txhawj txog lawv cov qib hlau, cov neeg uas tsis muaj hlau yuav tau txais txiaj ntsig los ntawm kev noj [vitamin C-nplua nuj] zaub mov zoo li txiv nkhaus taw tib lub sijhawm raws li cov khoom noj muaj hlau."

Txhawb kev noj qab nyob zoo ntawm cov tawv nqaij thiab plaub hau

Yog tias koj tab tom nrhiav los txhawb koj qhov kev ua si tu tawv nqaij, ncav cuag cov txiv hmab txiv ntoo tauj no. Cov ntsiab lus vitamin C hauv cov txiv nkhaus taw tuaj yeem "pab tsim cov collagen rau cov plaub hau noj qab haus huv, tawv nqaij, thiab rau tes," hais Byrd. Thiab qhov tseem ceeb tshwj xeeb yog tias koj tab tom nrhiav txhawm rau tiv thaiv cov cim ntawm kev laus, raws li collagen tau paub txog cov tawv nqaij du thiab muab qee yam ntawm kev ua kom cov hluas. Tom qab ntawd muaj cov beta-carotene pom nyob rau hauv txiv nkhaus taw, uas tej zaum yuav muaj lub zog los tiv thaiv daim tawv nqaij los ntawm tshav ntuj puas thaum noj, raws li ib tsab xov xwm luam tawm nyob rau hauv lub American Journal of Clinical Nutrition. Yog li, nws them kom ua raws li cov tshuaj tiv thaiv kab mob antioxidant uas suav nrog txiv nkhaus taw (txawm hais tias koj tseem yuav tsum tau thov SPF).

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Txiav thiab noj txiv nkhaus taw

Thaum yuav cov txiv nkhaus taw tshiab ntawm lub khw muag khoom, muaj ob peb yam uas yuav tsum nco ntsoov. Unripe mangoes yog ntsuab thiab tawv, thaum txiv nkhaus taw siav yog ci txiv kab ntxwv-daj thiab yuav tsum muaj qee qhov muab thaum koj maj mam nyem nws. Tsis paub hais tias cov txiv hmab txiv ntoo npaj tau? Nqa mus tsev thiab cia cov txiv nkhaus taw siav ntawm chav tsev kub; yog tias muaj ntxhiab tsw ntxhiab nyob ib puag ncig lub qia thiab tam sim no yog muag, txiav 'qhib. (Muaj feem cuam tshuam: Yuav Ua Li Cas Xaiv Cov Avocado Ripe Txhua Lub Sijhawm)

Koj tuaj yeem ua tau technically noj cov tawv nqaij, tab sis nws tsis yog lub tswv yim zoo tshaj plaws. Cov tev yog "zoo nkauj heev thiab muaj roj hmab, yog li kev ntxhib los mos thiab saj tsis zoo rau ntau," hais tias Leininger. Thiab thaum nws muaj qee cov fiber ntau, "koj yuav tau txais ntau yam khoom noj thiab tsw los ntawm cov nqaij nws tus kheej."

Tsis paub yuav txiav nws li cas? Byrd muaj koj lub nraub qaum: "Txhawm rau txiav cov txiv nkhaus taw, tuav [nws] nrog lub qia taw mus rau lub qab nthab, thiab txiav ob sab dav tshaj plaws ntawm cov txiv nkhaus taw [tawm ntawm] lub qhov. Koj yuav tsum muaj ob lub txiv hmab txiv ntoo zoo li daim duab uas tuaj yeem tev thiab tsuav. " Lossis, koj tuaj yeem hlais "daim phiaj" rau hauv ib nrab (yam tsis tau khawb daim tawv nqaij) thiab txhuam cov nqaij nrog rab diav. Kuj tseem yuav muaj qee qhov nqaij seem ntawm lub qhov, yog li yuav tsum txiav tawm ntau npaum li koj tuaj yeem ua tau.

Koj tseem tuaj yeem pom txiv nkhaus taw qhuav lossis khov, lossis hauv cov kua txiv, jam, lossis hmoov. Txawm li cas los xij, Byrd qhia kom ua qhov muag tawm rau ntxiv cov suab thaj thiab cov tshuaj tiv thaiv, uas tshwj xeeb tshaj yog siab hauv txiv nkhaus taw qhuav thiab kua txiv txiv nkhaus taw. "Ntxiv qab zib yog kev txhawj xeeb vim tias [nws muaj] cov calories ntxiv, tab sis tsis muaj txiaj ntsig kev noj haus ntxiv," hais tias Leininger. "Qhov no tuaj yeem ua rau muaj kev pheej hmoo hnyav hnyav, ntshav qab zib ntau dua, rog rog, thiab cov roj cholesterol siab."

Tshwj xeeb, thaum yuav txiv hmab txiv ntoo kua txiv, Leininger qhia kom nrhiav cov khoom lag luam uas hais tias "100% kua txiv" ntawm daim ntawv lo. "Txoj kev no, koj tuaj yeem tsawg kawg ua kom ntseeg tau tias koj tau txais qee yam khoom noj nrog kua txiv." Tsis tas li ntawd, "koj yuav tsis tshua xav tias tag nrho ntawm ib khob kua txiv piv rau noj ib daim txiv hmab txiv ntoo," nws hais ntxiv.

Khaws ib lub qhov muag tawm rau cov ntsiab lus fiber ntau ntawm cov txiv nkhaus taw, ib yam nkaus. "Yog tias koj tsis pom tsawg kawg 3 txog 4 grams ntawm fiber ntau rau ib qho kev pabcuam, cov khoom ntawd feem ntau yuav ua kom zoo dua qub thiab ua tiav ntau dhau," qhia Byrd. "Los ntawm overprocessing mango, koj poob ntau cov khoom noj muaj txiaj ntsig."

Raws li rau txiv nkhaus taw hmoov? (Yog, nws yog ib yam!) "Qhov siv tau tshaj plaws yuav yog ntxiv rau dej [rau] qee qhov tsw," Leininger hais tias, tab sis koj tuaj yeem ntxiv nws rau smoothies lossis kua txiv. Nws kuj tseem muaj cov khoom noj muaj txiaj ntsig zoo ib yam rau txiv nkhaus taw tiag, tab sis txij li nws tau ua tiav, nws tseem pom zoo noj tag nrho cov txiv ntoo kom tau txais txiaj ntsig zoo. Xav paub lub ntsiab ntawm no?

Nov yog ob peb lub tswv yim los ua mango recipes hauv tsev:

… Hauv salsa. Leininger qhia pom tias siv cov txiv nkhaus taw tsuav los ua cov salsa tauj kub. Cias sib tov "dos liab, cilantro, mov cawv txiv hmab vinegar, txiv roj roj, ntsev, thiab kua txob, [tom qab ntxiv rau] ntses lossis nqaij npuas," nws hais. "Lub tanginess ntawm cov kua qaub ua kom tsis qab zib ntawm cov txiv nkhaus taw, uas qhuas [nqaij]." Nws tseem ua rau killer chip dip.

… Hauv cov zaub nyoos. Freshly diced mango ntxiv ib qho qab zib qab zib rau cov zaub xam lav. Nws ua ke tshwj xeeb tshaj yog zoo nrog kua txiv qaub thiab nqaij nruab deg, zoo li hauv cov cw thiab txiv nkhaus taw.

… Hauv noj tshais tacos. Rau pluas tshais qab zib, ua kom sov txiv hmab txiv ntoo tacos los ntawm txheej yogurt, txiv tsawb tsuav, txiv hmab txiv ntoo, thiab txhoov txiv maj phaub rau me me tortillas. Ua ke, cov khoom xyaw no tuaj yeem ntxiv qee qhov vibes puam loj rau koj li niaj hnub ua.

… Hauv smoothies. Txiv nkhaus taw tshiab, nrog rau kua txiv mango ntshiab, yog qhov tsis txaus ntseeg hauv smoothies. Pair nws nrog lwm cov txiv hmab txiv ntoo tauj ib puag ncig xws li txiv puv luj thiab txiv kab ntxwv rau kev zoo siab txiv nkhaus taw.

… Nyob rau hmo oats. "Thaum hmo ntuj oats yog qhov zoo heev vim tias koj tuaj yeem npaj lawv hmo ua ntej thiab koj tau npaj pluas tshais thaum sawv ntxov," hais Leininger. Ua kom nws nrog txiv nkhaus taw, muab cov khoom sib npaug ntawm cov qub oats thiab cov mis nyuj uas tsis yog mis nyuj, nrog rau ib nrab ntau npaum li yogurt. Khaws rau hauv lub thawv ntim huab cua, zoo li lub thawv mason, thiab tso rau hauv tub yees thaum hmo ntuj. Thaum sawv ntxov, sab saum toj nrog cov txiv nkoos diced thiab maple phoov, tom qab ntawd txaus siab.

… Hauv kib nplej. Ua rau koj li ib txwm kib nplej nrog tsuav txiv nkhaus taw. Leininger pom zoo ua ke nrog carrots, qej, dos ntsuab, thiab kua ntses rau ib qho kev sib xyaw ntawm cov khoom qab zib zoo kawg nkaus.

… Hauv cov dej uas tsis muaj txiv hmab txiv ntoo. Tsis txhob maj nrawm mus pov qhov txiv nkhaus taw ntawd. Txij li nws tau npog hauv cov txiv hmab txiv ntoo uas tseem tshuav, koj tuaj yeem ntxiv nws rau hauv lub thoob dej thiab cia nws txias hauv lub tub yees thaum hmo ntuj. Tag kis sawv ntxov, koj yuav muaj dej qab zib.

... Raws li cov ntses. "Mangoes [saj zoo] raws li cov ntses, sib xyaw nrog txiv maj phaub mis nyuj thiab cilantro," hais Byrd. Drizzle nws on to top ntawm shredded nyuj, ci ntses, los yog taum dub tacos.

Tshuaj xyuas rau

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