ʻO nā pono olakino o ka Mango e lilo ia i kekahi o nā huaʻai Tropical maikaʻi loa āu e kūʻai ai

Anter

• He Mango Li'ili'i 101
• ʻO ka ʻoiaʻiʻo o ka Mango
• Nā Pōmaikaʻi Mango
• Paipai i ka digestive olakino
• Hoemi i ka makaʻu o ka maʻi ʻaʻai
• Hoʻoponopono i ke kō koko
• Kākoʻo i ka hao hao
• Hoʻoikaika i ka ʻili olakino a me ka lauoho
• Pehea e ʻoki ai a ʻai i ka Mango
• Nānā no

Inā ʻaʻole ʻoe e ʻai i ka mango i ka manawa maʻamau, ʻo wau ka mea mua e ʻōlelo: Ua nele ʻoe. He momona a momona kēia hua momona a ʻoval i kapa ʻia ʻo ia ʻo "ke aliʻi o nā huaʻai," ma ka noiʻi a me nā moʻomeheu a puni ka honua. A no ke kumu kūpono pū kekahi - aia nā mangoe me nā huaora a me nā minelala, me ka fiber e hoʻouka ai. Eia nā pono olakino o ka mango, me nā ala e hoʻohana ai i ka mango i kāu meaʻai a me nā mea inu.

He Mango Li'ili'i 101

ʻIke ʻia no ko lākou ʻono ʻono a me ka waihoʻoluʻu melemele, ʻo nā mango he hua ʻoniʻoni ʻoniʻoni maoli i ka ʻaoʻao hema o ʻAsia e ulu ana i nā piʻi wela, ka wela a me nā subtropical (e noʻonoʻo: India, Thailand, Kina, Florida), e like me ka ʻatikala i paʻi ʻia ma. ʻO Biology Biome. ʻOiai aia haneli o nā ʻano ʻano ʻike ʻia, ʻo kekahi o nā mea kanu maʻamau ʻo ka Florida-grown Kent mango —he hua oval nui, i ka wā e oʻo ai, he ʻili ʻulaʻula-ʻōmaʻomaʻo-melemele, ʻo ia, e like me ka mango emoji IRL.

ʻO nā mango he hua pōhaku (ʻae, e like me nā peaches), a - ʻoiaʻiʻo leʻaleʻa, makaʻala! - hele mai i ka ʻohana like me cashews, pistachios, a me nā wai ʻona. No laila inā ʻae ʻoe i nā nati, makemake paha ʻoe e hoʻokele i nā mango pū kekahi. A pēlā nō inā maʻi ʻoe i ka latex, avocado, peaches, a i ʻole nā ​​fiku, no ka mea aia lākou a pau i nā protein e like me ka mango, e like me ka ʻatikala i paʻi ʻia ma. ʻAleʻaleʻa ʻAsia Pākīpika. ʻAʻole ʻoe? A laila e hoʻomau i ka heluhelu ʻana no ~ mango mania ~.

ʻO ka ʻoiaʻiʻo o ka Mango

ʻO ke ʻano meaʻai o ka mango e like me kona nani melemele. He kiʻekiʻe loa ia i loko o nā huaora C a me A, he mau waiwai antioxidative lāua ʻelua a he mea nui ia no ka hana pale ʻana, e like me Megan Byrd, RD, ka mea ʻai palapala i hoʻopaʻa inoa ʻia a me ka mea hoʻokumu o ʻO ka Dietitian Oregon. Kōkua pū ka Vitamin C i ka hoʻokumu collagen, i kōkua i ka hoʻōla ʻana i nā ʻeha, ka hoʻoikaika ʻana i nā iwi, a me ka ʻili momona, ʻoiai ʻo ka wikamina A ka hana i ka hihiʻo a me ka mālama pono ʻana i kāu mau lālā. (E nānā pū: Pono ʻoe e hoʻohui i ka Collagen i kāu ʻai?)

Hāʻawi ka Mango i ka nui o ka magnesium e hoʻoikaika i ka naʻau a me nā huaora B ikaika, me 89 micrograms o B9, a i ʻole folate, no ka mango, e like me ka US Department of Agriculture (USDA). Ma kahi o 22 pākēneka o ka ʻai i kēlā me kēia lā o folate, ʻaʻole wale ia he wikamina prenatal pono akā pono no ka hana ʻana i ka DNA a me nā mea kūpuna, e like me ka National Institutes of Health (NIH).

ʻO ka mea hou aʻe, hōʻike ka noiʻi ʻo Mango kahi kumu nui o nā polyphenols - micronutrients i piha me nā antioksidants hakakā maʻi - e like me carotenoids, catechins, a me anthocyanins. (Ma ke ala, ʻo Carotenoids, he mau puaʻa mea kanu e hāʻawi i ka ʻiʻo mango i kona hue melemele hōʻailona.)

Maʻaneʻi, kahi meaʻai meaʻai o hoʻokahi mango (~ 207 grams), e like me ka USDA:

• 124 mau calorie
• 2 grams protein
• 1 gram momona
• 31 mau pākeke
• Puluniu 3 gram
• 28 grams kō

Nā Pōmaikaʻi Mango

Inā he mea hou ʻoe i nā mango, aia ʻoe i kahi mea maoli. Hāʻawi ka hua succulent i kahi ākea o nā pono olakino e hoʻomaikaʻi i kāna waiwai nui o nā pono kūpono. He ʻono nō hoʻi e like me ka ~treat~ maoli, akā e kamaʻilio mākou e pili ana i nā ala e ʻai ai i kahi liʻiliʻi. ʻO ka mea mua, e nānā kākou i nā pono olakino o ka mango a me kāna mea e hana ai no ʻoe.

Paipai i ka digestive olakino

Loaʻa ka Mango i ka fiber soluble a me insoluble, i mea nui no ka digestion olakino. "Wehe i ka wai ka puluniu ke neʻe ʻo ia i loko o kāu ʻōnaehana digestive," i wehewehe ai ʻo Shannon Leininger, M.E.d., RD, ka mea ʻai palapala i hoʻopaʻa inoa ʻia a me ka mea nona ka LiveWell Nutr. Hoʻokumu kēia i kahi mea gel-like e hoʻolohi i ke kaʻina hana hoʻoheheʻe, hoʻohui ʻo ia, e ʻae i kou kino e komo pono i nā meaʻai e hele ana. (E nānā: No ke aha e lilo ai ka fiber i meaʻai koʻikoʻi i kāu ʻai)

E pili ana i ka puluniu insoluble? ʻO ia nā mea ʻāwīwī i loko o nā manga i paʻa i kou niho, e ʻōlelo ʻo Leininger. Ma mua o ka hoʻoheheʻe ʻana i loko o ka wai e like me kāna mea hiki ke hoʻoheheʻe ʻia, mālama ka fiber insoluble i ka wai, e ʻoi aku ka palupalu, ʻoi aku ka nui, a me ka maʻalahi o ka hele ʻana, e like me ka US National Library of Medicine (NLM). "Ma kēia ʻano, kōkua ia i ke kōkua ʻana i ka neʻe ʻana o ka ʻōpū maʻamau a [pale] i ka constipation," wahi a Leininger. Ka hihia: Ua ʻike ʻia kahi noiʻi ʻehā mau pule e hiki i ka ʻai ʻana i nā mango ke hoʻomaikaʻi i nā ʻōuli o ka paʻa mau ʻana i nā kānaka olakino ʻē aʻe. ʻO ka mea nui, inā haʻalele ka alapine o kou ʻōpū i ka mea i makemake ʻia, ʻo nā mango kāu BFF hou. (E nānā pū hoʻi: 10 mau meaʻai i hoʻokumu ʻia i nā meaʻai kiʻekiʻe-protein i maʻalahi ke hoʻoheheʻe ʻia)

Hoemi i ka makaʻu o ka maʻi ʻaʻai

"Hoʻopiha ʻia nā mango me nā antioxidants e pale i kou kino mai nā radical manuahi," wahi a Byrd. Hoʻomaha wikiwiki: ʻO nā radical manuahi he mau mole kūpaʻa ʻole mai nā mea haumia o ke kaiapuni e "holo pono i loko o kou kino, e hoʻopili ana iā lākou iho i nā pūnaewele a hōʻino ʻia," wehewehe ʻo ia. Hiki i kēia ke alakaʻi i ka wā ʻōpio a me ka maʻi ʻaʻai hoʻi, no ka mea ua pāhola ka ʻino iā ʻē aʻe nā pūnaewele olakino. Eia nō naʻe, ʻo nā antioxidants e like me nā huaora C a me E i loko o ka mango "pili i nā radical manuahi, hoʻokaʻawale iā lākou a pale i ka pōʻino ma kahi mua," wahi a Byrd.

A, ʻo ICYMI ma luna, paʻa pū nā mangoe me nā polyphenols (nā mea kanu e like me nā antioxidants), e like me mangiferin, ka "super antioxidant" (ʻae, ua kapa ʻia kēlā.) Ua makana ʻia no kāna mau ʻoihana maʻi ʻaʻai nui ikaika, ua hōʻike ʻia ʻo mangiferin e luku i nā hunaola maʻi ʻaʻai ovarian i kahi noiʻi lab 2017 a me nā hunaola maʻi ʻaʻai pūpū i kahi noiʻi lab 2016. Ma nā hoʻokolohua ʻelua, ua manaʻo nā mea noiʻi ua make ka mangiferin i ka maʻi maʻi maʻi ma ke kāohi ʻana i nā ala molekala e pono ai ke ola.

Hoʻoponopono i ke kō koko

ʻAe, heluhelu pololei ʻoe i kēia: Mangoes can, in fact, regulate sugar sugar. Akā ʻaʻole anei lākou e like nui loa piha i ke kō? ʻAe - ma kahi o 13 grams no ka mango. Eia nō naʻe, ua loaʻa kahi noiʻi 2019 i ka mangiferin i nā mangoes e kāpae i ka alpha-glucosidase a me ka alpha-amylase, ʻelua mau enzyme e pili ana i ka kaohi kō kō, e hopena i kahi hopena hypoglycemic. Unuhi: hiki i nā mango ke hoʻohaʻahaʻa i ke kō i ke kō, e ʻae ana i ka nui o ka kaohi i nā pae a, no laila, e hōʻemi ana i nā maʻi e like me ka maʻi kō. (E pili ana: ʻO nā hōʻailona maʻi diabetes 10 e pono e ʻike e nā wahine)

Hoʻohui, kahi haʻawina liʻiliʻi 2014 i paʻi ʻia ma ʻIke Meaʻai a me Metabolic ʻike i ka mango hiki ke hoʻomaikaʻi i nā pae glucose koko i ka poʻe me ka momona, ma muli paha o ka ʻikepili i nā mango. Hana ka fiber i ka hoʻopaneʻe ʻana i ka lawe ʻana o ke kō, wahi a Leininger, ka mea e pale ai i ka piʻi kiʻekiʻe o ke kō glucose.

Kākoʻo i ka hao hao

Mahalo i kona mau pae kiʻekiʻe o ka huaora C, ʻo ka mango "he meaʻai olakino maoli ia no ka poʻe nele i ka hao," wahi a Byrd. ʻO ia no ka mea kōkua ka wikamina C i ke kino e omo i ka hao, kikoʻī, i ka hao nonheme, i loaʻa i nā meaʻai e like me ka pī, nā pi, a me nā hua paʻa, e like me ka NIH.

"He mea nui ka omo hao no ka hoʻokumu ʻana o ke koko ʻulaʻula a me kona hiki ke hāpai i ka oxygen," wehewehe ʻo Byrd. A "ʻoiai ʻaʻole pono ka nui o ka poʻe e hopohopo e pili ana i ko lākou pae hao, e pōmaikaʻi ka poʻe i nele i ka hao mai ka ʻai ʻana i nā meaʻai [huaʻai C-waiwai] e like me nā mango i ka manawa like me nā meaʻai waiwai hao."

Hoʻoikaika i ka ʻili olakino a me ka lauoho

Inā ʻoe e ʻimi ana e hoʻonui i kāu pāʻani mālama ʻili, e kiʻi i kēia hua tropical. ʻO ka huaʻai C i loko o nā manga hiki ke "kōkua i ka hoʻokumu collagen no ka lauoho maikaʻi, ka ʻili, a me nā kui," wahi a Byrd. A he mea koʻikoʻi loa ia inā ʻoe e ʻimi nei e hakakā i nā hōʻailona o ka ʻelemakule, no ka mea, ʻike ʻia ka collagen e hoʻomaʻemaʻe i ka ʻili a hāʻawi i kekahi o ia bounce ʻōpio. A laila aia ka beta-carotene i loaʻa i loko o nā mango, hiki ke loaʻa ka mana e pale aku i ka ʻili mai ka pōʻino o ka lā ke ʻai ʻia, e like me ka ʻatikala i paʻi ʻia ma ka Ka Nupepa ʻAmelika o ka Nutrical Clinical. No laila, uku ia e mālama me ka ʻai momona anti-antioxidant i komo pū me nā mango (ʻoiai ʻoe e noi nei iā SPF).

Inā makemake ʻoe e hana i kahi no nā huahana i hoʻokomo ʻia mango i loko o kāu keʻena lāʻau lapaʻau, e hoʻāʻo: Golde Clean Greens Face Mask (Kūʻai, $ 34, thesill.com), Origins Never A Dull Moment Skin Polisher (Buy It, $ 32, Origins.com ), a i ʻole One Love Organics Skin Savior Multi-Tasking Wonder Balm (Buy It, $49, credobeauty.com).

ʻO Golde Clean Greens Face Mask $22.00 kūʻai iā The Sill ʻO Origins ʻAʻole Pōpō Moment-ʻUa Pahu Wale Polisher $ 32.00 kūʻai aku ia Origins ʻO One Love Organics Skin Savior Multi-Tasking Wonder Balm $ 49.00 kūʻai aku ia Credo Beauty

Pehea e ʻoki ai a ʻai i ka Mango

Ke kūʻai ʻana i nā mango hou ma ka hale kūʻai nui, aia kekahi mau mea e hoʻomanaʻo. He ʻōmaʻomaʻo a paʻakikī hoʻi nā mango maka ʻole, ʻoiai nā mango pala pala i ʻalani-melemele a pono e hāʻawi ʻia i kahi kaomi ʻoluʻolu. ʻAʻole hiki ke haʻi inā mākaukau ka hua? E lawe mai i ka hale a e oo ka mango ma ka lumi wela; inā he ʻala ʻala a puni ke kumu a palupalu, ʻoki ʻia. (Pili: Pehea e koho ai i kahi ʻApocipe pala i kēlā me kēia manawa)

Hiki iā ʻoe ke ʻai ʻenehana hoʻi i ka ʻili, akā ʻaʻole ia ka manaʻo maikaʻi loa. ʻO ka peel he "waxy nani a me ka rubbery, no laila ʻaʻole kūpono ke ʻano a me ka ʻono no nā mea he nui," wahi a Leininger. A ʻoiai he fiber kona, "e loaʻa iā ʻoe ka nui o ka meaʻai a me ka ʻono mai ka ʻiʻo ponoʻī."

ʻAʻole maopopo pehea e ʻoki ai? ʻO Byrd kou kua: "E ʻokiʻoki i kahi mango, e hoʻopaʻa iā ia me ke koʻokoʻo e kuhikuhi ana i ke kaupaku, a ʻoki i nā ʻaoʻao ākea ʻelua o ka mango o ka lua. hiki ke ʻili a ʻokiʻoki." A i ʻole, hiki iā ʻoe ke ʻoki i kahi "grid" i loko o kēlā me kēia hapalua (me ka ʻole o ke hou ʻana i ka ʻili) a ʻohi i ka ʻiʻo me kahi puna. E loaʻa kekahi ʻiʻo i koe ma ka lua, no laila e ʻoki loa a hiki i kou hiki.

Hiki iā ʻoe ke ʻike i ka manga i hoʻomaloʻo ʻia a i paʻahau ʻia, a i ʻole i ke ʻano o ka wai, Jam, a pauka. Eia naʻe, manaʻo ʻo Byrd e makaʻala i nā kō a me nā preservatives, ʻoi aku ka kiʻekiʻe o ka mango maloʻo a me ka wai mango. "He mea hopohopo ke kō i hoʻohui ʻia no ka mea, loaʻa iā ia nā calorie hou aʻe, akā ʻaʻohe pono meaʻai ʻē aʻe," wahi a Leininger. "Hiki i kēia ke kōkua i ka hoʻonui ʻia o ka nui o ke kaupaona, ke kō kiʻekiʻe o ke kō, ke ake momona, a me ke kōkoʻolako kiʻekiʻe."

ʻO ke kikoʻī, ke kūʻai ʻana i ka wai mango, manaʻo ʻo Leininger e ʻimi nei i kahi huahana e ʻōlelo ana "100% wai" ma ka lepili. "Ma kēia ala, hiki iā ʻoe ke hōʻoia i ka loaʻa ʻana o nā meaʻai me ka wai." Ma waho aʻe, "e liʻiliʻi paha ʻoe i ka piha ʻana i ke aniani wai me ka ʻai ʻana i kahi ʻāpana huaʻai," wahi āna.

E nānā pono i ka ʻikepili o ka mango pūʻolo pū kekahi. "Inā ʻaʻole ʻoe e ʻike ma ka liʻiliʻi he 3 a 4 mau hunau o ka fiber no kēlā me kēia lawelawe, e hoʻomaʻemaʻe maoli ʻia a hoʻonui ʻia paha ka hana o kēlā huahana," kaʻana ʻo Byrd. "Ma ka overprocessing mango, lilo ʻoe i ka nui o ka waiwai waiwai."

No ka pauka mango? (ʻAe, he mea ia!) "ʻO ka hoʻohana kūpono loa e hoʻopili ʻia i ka wai [no] kahi mea ʻono," i ʻōlelo ʻo Leininger, akā hiki iā ʻoe ke hoʻohui iā ia i nā mea leʻaleʻa a wai wai paha. Loaʻa iā ia kahi ʻano pilikino like me ka mango maoli, akā no ka mea ua hana nui ʻia, manaʻo ʻo ia e ʻai i nā hua holoʻokoʻa no nā pono kūpono. Ke ʻike nei i kahi kumumanaʻo ma aneʻi?

Eia kekahi mau manaʻo no ka hana ʻana i nā ʻano mango ma ka home:

… I loko o kahi salsa. Hōʻike ʻo Leininger i ka hoʻohana ʻana i ka mango diced e hana i kahi salsa tropical. E hoʻopili wale i ka "ʻakaʻula, cilantro, ka vīnega laiki, ka ʻaila ʻoliva, ka paʻakai, a me ka pepa, [a laila hoʻohui i] ka iʻa a puaʻa paha," i ʻōlelo ʻo ia. "ʻO ke kino o ka vīnega ke kaulike i ka ʻono o ka mango, e hoʻomaikaʻi ana i ka [ʻiʻo]." Hana ʻia nō hoʻi ia i kahi kīkī pepehi kanaka.

… I nā salakeke. Pākuʻi ka manga manga hou i kahi mea ʻoluʻolu i nā salakeke. Hoʻohui maikaʻi ʻia me ka wai lime a me ka iʻa, e like me kēia ʻōpae a me ka salakeke mango.

… I ka ʻaina kakahiaka. No kahi ʻaina kakahiaka kakahiaka, hana i nā tacos berry tropical ma ka hoʻomoe ʻana i ka yogurt, nā mango diced, nā hua, a me nā niu i wili ʻia i nā tortillas liʻiliʻi. Hiki pū, hiki i kēia mau mea hoʻohui ke hoʻohui i kekahi mau vibe kahakai koʻikoʻi i kāu hana o ke kakahiaka.

… I ka smoothies. ʻO ka mango hou, me ka wai mango maʻemaʻe, he mea kupaianaha i ka smoothies. E hoʻopili iā ia me nā huaʻai ʻē aʻe e like me ka pineapple a me ka ʻalani no ka mānoanoa momona.

… I loko o ka pō ʻai "Maikaʻi ka ʻai i ka pō no ka mea hiki iā ʻoe ke hoʻomākaukau iā lākou i ka pō ma mua a ua mākaukau ʻoe i ka ʻaina kakahiaka e hele i ke kakahiaka," wahi a Leininger. No ka hana ʻana me ka mango, hoʻohui i nā ʻāpana like ʻole o ka oats kahiko a me ka waiū waiu ʻole, me ka hapalua o ka yogurt. E mālama i loko o kahi pahu paʻa paʻa, e like me ka ipu mason, a e hoʻomaʻalili i ka pō. I ke kakahiaka, luna me nā mango diced a me ka syrup maple, a laila e leʻaleʻa.

… I ka laiki palai. E ho'ōla i kāu laiki palai maʻamau me nā mango ʻokiʻoki. Paipai ʻo Leininger i ka hoʻopili ʻana me nā kāloti, kālika, ʻakaʻakai, a me ka soy so no ka medley o nā mea ʻala kupaianaha.

… I ka wai-hoʻokomo i ka wai. Mai wikiwiki e kiola i kēlā lua mango. No ka mea ua uhi ʻia i ka ʻiʻo mango koe, hiki iā ʻoe ke hoʻohui iā ia i kahi hue wai a waiho i loko o ka friji i ka pō. E hele mai i kakahiaka, e loaʻa ʻoe i kahi wai hoʻokomo pono ʻia.

… Ma ke ʻano he kālaki. "ʻO ka Mangoes [ʻono mea kupaianaha] ma ke ʻano he ʻuala, i hui ʻia me ka waiu niu a me ka cilantro," wahi a Byrd. E kaomi ma luna o ka pipi ʻokiʻoki, ka iʻa kālua, a i ʻole nā ​​tacos pīni ʻeleʻele.

Nānā no

Hoʻolaha