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Place the mango in nutrition
- Proper nutrition: the benefits and harms of mango
- The role of mango in the diet for weight loss
- Healthy eating: recipes with mango
- Salad with chicken and mango sauce
- Salad with mango and pineapple
Mango although not the most popular fruit, but it can often be found on store shelves. It is especially popular with lovers of proper food who appreciate its large number of useful properties. How to choose a mango (Asian Apple), and of any peculiarities of its use should know?
Proper nutrition: the benefits and harms of mango
Fans of proper nutrition will be interested to know that there are many varieties of this tropical fruit. Mango has a specific taste and aroma and has a smooth and elastic skin. Before use it should be cleaned from hard skin and remove the seeds.
People who choose a healthy diet, appreciate mango for its rich vitamin and mineral composition. The flesh of this fruit contains large amounts of vitamin A, E and group B. From mineral substances, it should be noted zinc, copper, iron, potassium and magnesium. Contains mango and vegetable protein and a sufficient amount of fiber required for proper digestion. Another reason for inclusion of this fruit in proper diet is weight organic acids and essential oils in its composition.
The bright yellow color of the pulp indicates the presence of carotenoids. Them within the mango contains a large amount (100 g fruit is able to cover half of your daily requirement of vitamin A). It is therefore recommended to include it in the diet people who have problems with the skin and organs of vision.
Vitamin C, which is also present in the mangoes helps to strengthen the body’s immune defenses and to maintain normal condition of mucous membranes and blood vessels. The b vitamins contained in the pulp of the fruit, positively affect the nervous system, metabolism and the brain.
The inclusion of mango in the regular diet helps fight chronic fatigue and manifestations of stress. This fruit is also considered a natural aphrodisiac, enhancing libido for both partners and promotes the synthesis of sex hormones. Fit this fruit and for the prevention of cardiovascular diseases. Substances in its composition, strengthen the walls of blood vessels and lower bad cholesterol.
Mango is an excellent source of vitamins. Therefore, its inclusion in a healthy diet helps maintain immune function during the winter-spring hypovitaminosis. And the high content of antioxidants is the prevention of premature aging.
However, as with any exotic fruits, mango has a number of contraindications. So, unripe fruit is not recommended to persons suffering from peptic ulcer or gastritis. And excessive consumption of Asian Apple can cause the disorder of the digestive system.
The role of mango in the diet for weight loss
Mangoes are often included in the diet of people who want to lose weight. Nutritionists point out the following useful for weight loss properties of this fruit:
- its use enhances synthesis of hormones responsible for the breakdown of fat deposits;
- the inclusion of mango in the proper diet helps to reduce the appetite to prevent overeating and excess snacking;
- the high content of b vitamins, supports normal functioning of the liver responsible for the breakdown of fats;
- a significant amount of potassium in the composition allows to prevent the formation of edema;
- fiber facilitates digestion, which also helps in weight loss.
Not to mention the low calorie fruit — only 70-75 calories, so you’re free to refer it to the healthy food, and choose as a healthy snack.
However, it should be understood that mango, like any other food product, is not a panacea for losing weight. Lose weight with one exotic fruit is unlikely. To obtain brilliant results requires regular physical activity and proper nutrition, which involves the composition of a balanced diet.
Overall, fat burning properties of mango can be described as a beneficial effect of useful and rich plant fiber product on the body that must be supported, and other useful food.
Healthy eating: recipes with mango
In order to extract all the benefits from eating this fruit, you need to include it in the food and match with other products. It should be noted that mango goes well with poultry and seafood. You can add it to various sauces, desserts and cocktails. Below are a few recipes that will help unleash the full potential of this exotic fruit.
Salad with chicken and mango sauce
Chicken breast (2 PCs) wash under running water, DAB with paper towel, season with salt and pepper. Wrap in foil and bake in a preheated 200°C oven for 30 minutes. Transfer to a plate, lift the foil, and leave to cool. Separately, prepare the filling: in a blender 0.5 mango, the juice of half an orange, 2 tbsp olive oil, 1 tsp balsamic vinegar and a little chili pepper. Spread on a flat dish bundle washed and dried lettuce, cut lengthwise 8-10 cherry tomatoes, 2-3 slices of radisav and one peeled Mandarin (each slice should remove the film). All ingredients lightly add salt and drizzle with olive oil. Sprinkle thinly sliced chicken breast and pour fruit dressing.
Salad with mango and pineapple
For this dish you need to chop and mix: mango (pre-clean and remove the seeds), 200 g of fresh (canned) pineapple, 200 g cherry tomatoes, 1 bunch of iceberg lettuce, 1 bell pepper, 2 cucumbers. Prepare the filling 4 tbsp Thai plum sauce and 1 tbsp olive oil. Spread the fruit and vegetable mixture on a flat dish, pour with the dressing and sprinkle 50 g sesame seeds (pre-calcined in a dry frying pan for 30 seconds).