Tholoana ena ea tropike e molemo ho uena
Mangos ke litholoana tse chesang tsa tropike tse sa tsoehang feela, tse monate, le tse ntle ho sheba empa li boetse li ntle bakeng sa bophelo bo botle ba hau. Li na le divithamini, liminerale tse ngata le li-antioxidants . Lilemong tse fetileng, ba ne ba thatafalloa ho fumana le ho nahana ka lintho tse ngata, empa matsatsing ana mangos a fumaneha habonolo selemo ho pota.
| Linnete tsa Nutrition ea Mango | |
|---|---|
| Ho Sebeletsa Boholo ba Sekhahla sa Sesepa Mango | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 99 | |
| Lik'halori tse tsoang Fat 9 | |
| Kakaretso ea Fat 1g | 2% |
| Ho khotsofatsoa Fat 0.2g | 2% |
| Polyunsaturated Fat 0.2g | |
| Monatsaturated Fat 0.5g | |
| Sodium 2mg | 0% |
| Potassium 277mg | 6% |
| Li-carbohydrates 25g | 19% |
| Dietary Fiber 3g | 11% |
| Litlhapi 23g | |
| Protheine 1g | |
| Vithamine A 13% · Vithamine C 80% | |
| Calcium 2% · Iron 1% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Senoelo se seng sa limangole li na le lik'hilojule tse ka bang 100, hoo e ka bang ha ho mafura, le ligrama tse 25 tsa lik'habohaedreite. Hape e batla e le hoo e batlang e le ea sodium 'me e na le ligrama tse 3 tsa fiber. Mangos a na le divithamini e ngata, potasiamo, le folate hape a eketsa fiber ho lijo tsa hau. Lisebelisoa ke tsa bohlokoa bakeng sa tsamaiso e nepahetseng ea lijo 'me e thusa ho boloka u ikutloa u le pakeng tsa lijo. E boetse e liehisa ho kenngoa ha tsoekere ka mor'a hore u je.
Melemo ea Bophelo ba Mango
Mangos a na le vithamine e ngata. Ha e le hantle, mango e na le vithamine C eohle eo u e hlokang bakeng sa letsatsi lohle. Vithamine C ke ea bohlokoa bakeng sa ts'ebetso ea 'mele ea ho itšireletsa mafung, lihlahisoa tse matla tse sebetsang, le marako a phetseng hantle a se nang mali. Ho fumana vithamine C e sa lekaneng letsatsi le leng le le leng ho ka lebisa ho senya le ho etsa hore ho be thata hore maqeba a phekole hantle.
Mango e boetse e na le potassium mme e na le hoo e ka bang ha ho na sodium, ka hona ho ja mango ho ka thusa ho laola khatello ea mali le ho leka-lekanya 'mele oa metsi. Mangos le eona e ithorisa ka folate le vithamine A.
Folate ke vithamine e rarahaneng ea B e bohlokoa bakeng sa bophelo ba pelo le tlhahiso ea lisele tsa mali. Vithamine A e hlokahala bakeng sa pono e tloaelehileng, letlalo le phetseng hantle, bophelo bo botle ba ho ikatisa le ho nts'etsopele ha sele.
Mangos le eona e na le quercetin , mangiferin, le norathyriol, e leng tsohle tseo e ka bang metsoako ea antioxidant.
Li-antioxidants li thusa ho sireletsa lisele tsa 'mele ea hao ho tsoa tšenyoong ea li-radicals mahala (eo litsebi li lumelang hore li baka kankere, atherosclerosis le maloetse a mang).
Le hoja batho ba bangata ba khetha ho ja letlalo la mango, lea jeoa. Haeba u batla ho e leka, ho itšetlehile ka mango, u ka fumana hore e latsoa hanyenyane, e tsitsitse ebile e ka ba thata. Lehlakoreng la phepo e nepahetseng, leha ho le joalo, le tletse li-antioxidants tse fapaneng le fiber. Hlokomela hore e boetse e na le urushiol, motsoako o ts'oanang o bakang tšenyo ea ivy, kahoo haeba u le hlokolosi u be hlokolosi ka ho ja letlalo la mango.
Mokhoa o Molemo oa ho Lokisetsa Mangos
Mango e na le peo e le 'ngoe e kholo e ka hare e etsang hore e be ntho e thata ho khaola litholoana. Sebeletsa mangos a hloekileng e le bohobe bo nang le sopho e entsoeng ka yogate, ho hasanya mango likotoana ka salate lijo tsa motšehare, e be sebapali bakeng sa thupelo e kholo, kapa u se sebelise ka tranelate e hlajoang le linate tse entsoeng ka monate.
Mangoane e nang le monate o monate o phethehile ho litholoana tsa smoothies . Li tsamaea hantle le litholoana tse ling tsa tropike joaloka libanana le liphaenapole kapa li kopanya le yogurt e tlaase ea mafura le lebese la almonde.
> Mohloli:
> National Nutrient Database bakeng sa Standard Reference Release 28. Lefapha la United States la Temo le Tlhahlobo ea Tlhahlobo ea Temo. https://ndb.nal.usda.gov/ndb/search/list.