He mea maikaʻi kēia huahana ulu kai noʻoe
ʻO nā manuʻo nā huaʻainaʻoluʻolu wale nō,ʻaʻole iʻoluʻolu wale nō,ʻoluʻolu, a nani ke nānā aku akā ua maikaʻi no hoʻi kou olakino. He kiʻekiʻe lākou i nā huaora, nā mineral, a me nā antioxidants . I nā makahiki i hala aku nei, ua paʻakikī lākou i kaʻike a me kaʻike nuiʻana, akā, hiki i kēia mau lā ke loaʻa nā mango i ka makahiki.
| Mango Nutrition Facts | |
|---|---|
| Kākoʻoʻana i ka Mokuna 1 Cup Manene | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 99 | |
| Nā Kalo maiʻApa 9 | |
| Ka Honua Nui 1g | 2% |
| 'Aluʻu Wai Loa 0.2g | 2% |
| ʻO ka momona momona 0.2g | |
| 'Eina Monounsaturated 0.5g | |
| Sodium 2mg | 0% |
| Paila pūnaewele 277mg | 6% |
| Kāhuʻeluʻa 25g | 19% |
| Dietary Fiber 3g | 11% |
| Nalu 23g | |
| Pauna 1g | |
| ʻO Ka Huaora A 13% · Huaʻai C 80% | |
| Ke Komika 2% · Kaha 1% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o nā paʻi mango he 100 calories paha,ʻaneʻaneʻaʻole momona, a 25 grams o nā hauʻalea. Ua aneane kokoke i ka sodoma free a he 3 mau kahe o ka fiber. He kiʻekiʻe nā Mangosua i nā huaora, pālolo pālolo, a me ka hoʻolālā a me ka hoʻokomo i ka fiber i kāuʻai. Pono ka fiber no ka'ōnaehana hoʻopalapiha olakino a kōkua iāʻoe e mālama i ka piha i waena o nā meaʻai. Hiki ke hoʻoloi i kaʻona o ke kōpaʻa ma hope o kouʻaiʻana.
Nā Manua Ola Ola
He kiʻekiʻe nā Mangosua i ka mau huamaila C. Ma kaʻoiaʻiʻo, hoʻokahi mango ka waiwai a pau loa no ka lā a pau. He mea nui ka Vitamin C no ka pono o ka'ōnaehana kamepiula, kahi pilina paʻa paʻa, a me nā paia o ka moku koko. ʻO ka loaʻaʻana o ka huaʻole Camin C i nā lā a pau e hiki ke alakaʻi i ka hōʻeha a hoʻoikaika i nā palapū e ho'ōla pono ai.
He nui ka mango i loko o ka potassium aʻaʻohe kokoke i ka sodium, no laila eʻai ka mango e kōkua i ka hoʻokahe koko a me ka paleʻana o ke kino. Hoʻohanohanoʻo Mangosu i nā kiʻekiʻe o ka palahalaha a me ka lāʻau A.
ʻO ka momona kahi B-kūpona vitamin e pono ai i ka puʻuwai ola a me ka hanaʻana o nā pūpū koko. Ponoʻia ka Vitamin A no kaʻike maʻamau, kaʻili maikaʻi, ke ola kinoʻana, a me ka uluʻana o ka puʻupuʻu maʻamau.
ʻO Mangos kekahi o ka quercetin , mangiferin, a me ka norathyriol,ʻo ia nā pūnaewele antioxidant.
Mālama nā Antioxidants e pale i nā pūnaewele o kou kino mai ka pōʻino mai nā pūʻali liʻiliʻi (eʻikeʻia ana e nā poʻe loea ke kumu o ke kanesa, atherosclerosis, a me nā maʻi'ē aʻe).
ʻOiaiʻaʻole nui nā kānaka eʻai i kaʻili mango, he meaʻai. Inā makemakeʻoe e ho'āʻo, e pili ana i ka mango, eʻikeʻoe he meaʻawaʻawa loa, keʻai, a maʻalahi hoʻi. Ma kaʻaoʻaoʻai pono, akā, ua hoʻopihaʻia me nāʻano antioxidants a me ka fiber. E hoʻomaopopo pono aia nō i loko o ka urushiol, ka mea likeʻole e hana i nā hopena i ka lāʻauʻawaʻawa, no laila inā e noʻonoʻoʻoe e makaʻala e pili ana i ka laweʻana i kaʻili mango.
Nā Huakaʻi Ola e hoʻomākaukau ai i nā kiko
ʻO ka mango hoʻokahi hua nui ma loko e hana ai i mea liʻiliʻi eʻoki i ka hua. E lawelawe i nā mea hou hou e like me kahi meaʻai me kahi liʻiliʻi liʻiliʻi, e hoʻopili i nā manene manua ma luna o kahi salakeke ma kaʻaina awakea, e hana i kahi hana no kahi papahana nui, aiʻole e lawelawe iā lākou me kaʻaila liʻiliʻi a me nā nati'āhiʻona no ka meaʻono.
ʻO nā pīkole mango liʻiliʻi he kūpono no nā hua laʻelaʻe . Kūlekana lākou me nā mea ulu'ē aʻe e like me ka maiʻa a me nā pineapulu a hui pū me nā momona momona liʻiliʻi a me ka waiu almond.
> Puna:
> NĀ KAULAHI NĀ KAULAU KAULUA no ka papahana kaulana 28. ʻO kaʻoihanaʻoihana mahiʻai a me kaʻoihana lawelawe. https://ndb.nal.usda.gov/ndb/search/list.