Ithute ho eketsehileng ka limatlafatsi mango le melemo ea eona ea bophelo bo botle
Mangoes li phahame ka tsoekere; ka mohlala, ba na le makhetlo a mararo a ts'oaetso ea tsoekere. Hangata ha lijo li e-na le tsoekere e kholo, e bolela hore e phahame ka lik'habohaedreite. Tabeng ena, limangoe li phahame ho feta lihlahisoa tse ling tse ngata.
Hangata li-Mangoes lia monate, le hoja tatso le mokhoa oa nama li ka fapana ho ea ka mofuta oa mango; tse ling li na le botsoako bo bonolo, bo bongata bo tšoanang le palesa e feteletseng, ha tse ling li le matla, joaloka cantaloupe kapa avocado, 'me tse ling li ka' na tsa e-ba le mahlahahlaha.
Litaba Tse Thahasellisang ka Mangoese
Mangoes ke e 'ngoe ea litholoana tse ratoang haholo lefatšeng. Ba ile ba qala ho hōla India lilemo tse fetang 5 000 tse fetileng. Ke tholoana ea naha ea India, Pakistan, le Philippines, le sefate sa naha sa Bangladesh.
Mangoes a lelapeng le tšoanang le li-cashews le pistachios. Tse khethehileng kalapeng la Anacardiaceae , lelapa la lipalesa tse tloaelehileng tse tsejoang e le li-cashew kapa lelapa la masacac, litho tsa Anacardiaceae li ka beha litholoana tse nang le drupe kapa linate. Mango ke drupe, e tsejoang hape e le "litholoana tsa lejoe," e leng se bolelang sekoti se seholo sa litholoana. Lithethefatsi tse ling tse tloaelehileng li akarelletsa plums le diperekisi.
Li-Mangoes li fumaneha selemo ho pota. Ho na le mango tse sa tšoaneng tse tšeletseng: motsoetse, Francis, Haden, Keitt, Kent, Tommy Atkins, le Palmer. Tommy Atkins ke eona e tummeng ka ho fetisisa lefatšeng ka bophara, le hoja mahe a linotsi a sa tšoane, kapa Alphonso, mohlomong e le oa bohlokoa bakeng sa monate oa eona le mokhoa o motle.
Lik'habohaedreite le Litekanyo tsa Fiber bakeng sa Malesa
Kaha ho na le mefuta e mengata ea mangoe, lintlha tse nang le phepo e nepahetseng li thathamisitsoe ke mofuta o atisang ho rekisoa US, Tommy Atkins tse fapa-fapaneng.
| Litokisetso tsa mango | Li-carb, fiber le k'halori li na le tse ling |
|---|---|
| 1/2 senoelo se tšetsoeng mango | 13 dikgerama tse nang le lik'habohaedreite , 1.5 dikgerama, lik'hilojule tse 54. |
| Mango e lekaneng (7,5 ounces, ho sa bala sekoti le letlalo) | Lik'hilograma tse 35 tsa lik'habohaedreite, ligrama tse 4 tsa khalase, lik'hilojule tse 135 |
Index ea Glycemic bakeng sa Mangoese
Lethathamo la lijo tsa glycemic ke letšoao la hore na lijo li tsosa tsoekere ea mali ka bongata hakae le ka potlako hakae. Lipalo tsa lipalo tsa mangoe tsa glycemic index li pakeng tsa 41 le 60, ka karolelano ea 51 . Bohloko ba 51 bo le qetellong ea likarolo tsa glycemic index. Lijo tse ka tlaase ho tse 55 li nkoa li le tlaase, 'me lijo tse phahameng ho feta tse 70 li le bofelong bo phahameng ba palo. Li-Mangoes li phahamisa tsoekere ea mali empa li bonahala li phahamisetsa tsoekere ea hao ka lebelo le liehang ho fa 'mele oa hao nako e eketsehileng ea ho sebetsana le tsoekere hantle.
Meroalo ea meriana e nyenyane
Boima ba lijo bo amana le lenane la glycemic empa bo nka boholo ba ho sebeletsa. Boima ba 'mele bo lekaneng le ho ja grama ea 1 ea tsoekere.
| Mojaro oa Meriana oa Glycemic |
|---|
| Senoelo sa ango sa mangole: 4 |
| Mango e lekaneng (e ka bang 7,5 oz ea nama ea mango): 10 |
Melemo ea Bophelo ea Mangoese
Hoo e ka bang karolo ea 40 lekholong ea fiber ea mangoe e senyeha , haholo-holo pectin. Ke mohloli o babatsehang oa vithamine C le vithamine A 'me ke mohloli o motle oa vithamine B6. E boetse e na le mefuta e sa tšoaneng ea carotenoids, ho kenyeletsa beta-carotene le likokoana-hloko tse ling, ho akarelletsa le quercetin. Lintho tsena li ka sireletsa lisele ho senya, kotsi e tlaase ea lefu la pelo, le ho fana ka melemo e meng ea bophelo bo botle.
Lihlahisoa tse fokotsehileng tsa Carb
Haeba moralo o tlaase oa lijo-thollo ke seo u se hlokang, joale meroho le makhasi a makhasi le limela li bonahala eka ke libethe tse ntle ka ho fetisisa. Litholoana tse ngata, lijo-thollo le limela tse ling le lebese le lihlahisoa tsa lebese li atisa ho ba le tsoekere kapa li-carb tse phahameng.
> Mohloli
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna le Brand-Miller, Janette. "Tafole ea machaba ea li-glycemic index le litekanyetso tsa meriana ea glycemic: 2002." American Journal of Clinic Nutrition . Moq. 76, No. 1, 5-56, (2002).
- USDA National Nutrient Database bakeng sa Standard Reference, Release 20.