E aʻo hou e pili ana i nā meaʻai i loko o ka mango a me nā pono o kona ola kino
He kiʻekiʻe nā mango i ke kō; no ka laʻana,ʻekolu manawa ke loaʻa i ke kōpaʻa ka paʻakai. ʻO ka mea maʻamau, inā kiʻekiʻe kaʻai i ke kō,ʻo ia hoʻi he kiʻekiʻe ia i nā haʻaka. I kēiaʻano,ʻoi aku ka nui o nā mango i nā kaomi ma mua o ka hapa nui o nā hua.
ʻO nā mango aʻoi aku kaʻono, akāʻo ka hopena a me keʻano o kaʻiʻo e loli keʻano o ka mango; aia kekahi i nā meaʻoluʻolu, pulpy e like me ka plum overripe, aʻo kekahi'ē aʻe heʻoi aku keʻanoʻoi aku, e like me ke kāleka a iʻole ka avocado, aʻo kekahi paha heʻano fibrous.
Nā mea pono no nā mango
ʻO nā mango kekahi o nā hua kaulana i ka honua. Ua ulu mua lākou i India ma mua o 5,000 mau makahiki aku nei. ʻO ia ka hua'āina o India, Pakistan, a me nā Philippines, a me ka lāʻau lāʻau o Bangladesh.
Ua like nā mango ma kaʻohana hoʻokahi e like me nā hulu a me nā pistachios. Hōʻikeʻia ma kaʻohana Anacardiaceae , heʻohana ulu ulu ulu iʻikeʻia i ka cashew a me kaʻohana sumac, hiki i nā lālā o ka Anacardiaceae ke hua i nā huaʻaina. ʻO ka mango he drupe, i kapaʻia he "hua pōhaku," he kuhikuhi i ka lua nui o ka hua. ʻO nā drupes'ē aʻe kekahi mau plums a me nā peaches.
Loaʻa nā mango i kēlā me kēia makahiki. ʻEonoʻano o ka mango: ka meli, Francis, Haden, Keitt, Kent, Tommy Atkins, a me Palmer. ʻO ka Tommy Atkins ka mea kaulana loa a puni ka honua,ʻoiaiʻo kaʻano meli, aʻo ka Alphonso paha, he mea makemake loa ia no konaʻanoʻono a me konaʻanoʻona.
ʻO Carbohydrate a me Fiber Counts no Mangoes
No ka mea he nui nāʻano mango,ʻo nā meaʻai kūpono i heluʻia no kaʻano i kūʻai nuiʻia ma ka US,ʻo ka Tommy Atkinsʻano.
| ʻO hoʻomākaukauʻana i ka mango | Ke helu nei nā'ōmaʻomaʻu, fiber, a me nā kalori |
|---|---|
| 1/2 kīʻahaʻala i ka mango | 13 karamu waipona'okō , 1.5 grams fiber, 54 calories. |
| 1 ka mango mango (7.5 'auneke,ʻaʻole helu i ka lua a me kaʻili) | 35 kaona mau'aleʻaleʻa'eneʻane, 4 grams kehe, 135 calories |
ʻO Glycemic Index no Mangoes
ʻO ka hua'ōlelo glycemic o ka meaʻai he hōʻailona ia o ka nui a me ka wikiwiki o kahi meaʻai e hoʻonui ai i kāu koko koko. ʻO nāʻanuʻu i ka nānāʻana i nā mango ma kahi o ka 41 a 60, me ka welika he 51 . ʻO ke kumukūʻai o 51 he ma kaʻaoʻao hope loa o ka laulā glycemic index. ʻO nā meaʻai ma lalo o 55 i manaʻoʻia he haʻahaʻa, aʻo nā meaʻai iʻoi aʻe ma mua o ka 70 ma kaʻaoʻao kiʻekiʻe o ke kēmu. Mangoes e hoʻokiʻekiʻe i ke koko koko akā e hele mai e hoʻonui i kāu kōkō i ka wikiwiki o ka hāʻawiʻana i kou kino i ka manawa e hoʻoponopono ai i ke kō.
ʻO ka ukanaʻo Glycemic Mangoes
ʻO ka loiloi momona o kahi meaʻai e pili ana i ka index glycemic akā e hoʻohana ana i ka nui o ka lawelaweʻana. ʻO kahi kaumaha nui o hoʻokahi, he like ia me kaʻaiʻana i 1 gram o glucose.
| Ka Lohi Glycemic o Mango |
|---|
| ½ kīʻaha o ka sliced mango: 4 |
| 1 male mango (e pili ana i 7.5 oz o ka mango kiko): 10 |
Nā Huakaʻi Ola o Mango
Aia ma kahi o 40 pakeneka o ka fiber i loko o nā mango ka mea maʻalahi ,ʻo ka pectin nui. He kumu maikaʻi loa ia o ka huaora C a me ka hua 'A A he kumu maikaʻiʻo ia o ka hua Beta. Loaʻa i loko o iaʻano nāʻano carotenoids nui, e like me nā beta-carotene a me nā meaʻai'ē aʻe, e like me ka quercetin. Hiki i kēia mau mea ke pale i nā kinipuni mai kaʻino, ka maʻi liʻiliʻi o ka maʻi o ke kīpona, a hāʻawi i nā pono olakino.
Nā Pūʻulu Kūʻai Pākahi
Inā he papahanaʻai kai haʻahaʻa ka mea āu e pono ai, a laila uaʻikeʻia nā hua manu a me nā hua a me nāʻanoʻano eʻoi aku ka maikaʻi. ʻO ka hapa nui o nā hua ,ʻo ka palaoa a me kekahi legumesū a me ka waiū a me nā hua laʻa eʻoi aʻe ka nui i nā mea hemi a iʻole nā pahu.
> Kālā
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
- Kāleka Nutrition Nānā Makahiki no ka Standard Reference, Release 20.