Eating mangoes to cool down is a good way to keep fit. Nutritionists recommend 5 benefits + 2 light meals

In summer, you must eat sweet and sour mangoes to cool down! However, it has been found recently that many beauty-conscious women stay away from mangoes due to concerns about their sweetness and high calories, thus missing out on the opportunity to enjoy them. In this regard, nutritionists said that mangoes are actually not so unforgivable. As long as you get the portion right and eat it in moderation, it can even have five major nutritional benefits for the human body, including beautifying the skin, increasing immunity, stabilizing the mind, and helping with bowel movements!

Sweet and sour mango tastes good! 5 major nutritional benefits to know

Nutritionist Sun Yuying said that although every 100 grams of mango has an average of about 55 calories, it does have higher calories and sugar content than the same amount of other fruits. However, it is also rich in dietary fiber, vitamin A, B vitamins, vitamin C and other essential nutrients for the human body. Moderate consumption has many benefits to the human body! In particular, the following five benefits are worth recommending:

Benefit 1: Rich in crude fiber:

The crude fiber contained in mango pulp can promote gastrointestinal motility and increase the chance of defecation, making it a good helper for moisturizing the intestines and relieving constipation. For friends who suffer from constipation, eating mangoes in moderation and drinking plenty of water is a good choice to improve discomfort.

Benefit 2/Vitamin A:

Mango is rich in vitamin A, a nutrient for skin care. Moderate intake can not only regulate the growth rate of epidermal cells, but also control oil secretion and keep the skin elastic and plump. It also has a good recovery effect on improving sun spots, fine lines, and sunburn.

The vitamin C in mango is a good antioxidant. Moderate supplementation in daily diet can not only help enhance immunity, but also reduce the formation of melanin.

Benefit 3／Vitamin B complex:

Vitamin B group is an important coenzyme that is indispensable in many biochemical reactions in the human body. Moderate supplementation can also help to stabilize the mind. It is also one of the key nutrients that the liver needs to perform its metabolic and detoxification functions.

Benefit 4/Vitamin C:

The vitamin C in mango is a good antioxidant. Moderate supplementation in daily diet can not only help enhance immunity, but also inhibit the activity of skin "tyrosinase" (tyrosinase is an important catalyst for the formation of melanin), prevent tyrosinase activity from being catalyzed, and reduce the formation of melanin.

In addition to helping reduce melanin formation, vitamin C is also an important precursor for the synthesis of collagen in human skin. Moderate supplementation of vitamin C can not only assist in the production of collagen and maintain the elasticity of skin tissue, but also keep the skin plump and reduce the chances of skin lines appearing.

Benefit 5／Potassium ions:

Every 100 grams of mango contains about 80 to 120 milligrams of potassium. Moderate consumption is beneficial to maintaining the balance of sodium and potassium ions in the human body and accelerating metabolism. Modern office workers often eat out for three meals a day and eat heavy flavors, which causes edema problems.

Due to the concentrated nutrition of dried mango, the calorie content per 100 grams is close to 331 calories.

Don’t dare to touch mango because it’s high in calories? Nutritionists teach you how to eat properly

As for how to eat mangoes without causing any burden to the body, nutritionist Sun Yuying pointed out that mangoes are high in calories and sugar. Therefore, it is very important to control the amount when consuming! Generally speaking, the daily intake of mangoes should be limited to 2 servings. As for how to calculate 1 serving, it is recommended to cut the mango into pieces and put them in a bowl before eating to estimate the portion. If a common household rice bowl (standard bowl) is about 80% full, it counts as 1 serving.

In addition, it is not advisable to eat too much mango products such as dried mango and love fruit! Take dried mangoes for example. Due to the processing, the calories per 100 grams are close to 331 calories. If the food is fried first, then dehydrated and sprinkled with powdered sugar during the processing, the calories will be even more amazing. It is recommended that those who want to lose weight should reduce their intake as much as possible. If they really have to eat it, the daily intake should be limited to about 2 tablets (18 grams, about 60 calories).

As for the love fruit, the calories per 100 grams are about 200 calories. Although compared to dried mango, the calories are relatively low. However, since a large amount of salt and sugar are added during the processing, excessive intake may lead to excessive sodium content. Therefore, it is recommended that people limit their consumption of love fruit to 5 pieces (30 grams, about 60 calories) per day for better safety.

Nutritionists recommend 2 mango light meals! Skin care, constipation relief

In addition to telling everyone the nutritional benefits of mangoes and how to adjust the intake, nutritionist Sun Yuying also specially added mangoes to dishes and designed two light meals, "Japanese Mango and Shrimp Salad" and "Pineapple Mango Yogurt Ice", which are beneficial to the human body and are both nutritious and delicious. They are provided for everyone as a reference:

The ingredients of "Japanese Mango and Shrimp Salad" are 55 grams of mango, 100 grams of large tomatoes, 25 grams of cucumbers, 20 grams of shrimp (shelled), 7 grams of almonds, and 30 grams of Japanese salad dressing.

★Japanese mango and shrimp salad

Material:

55 grams of mango, 100 grams of large tomato, 25 grams of cucumber, 20 grams of shrimp (shelled), 7 grams of almonds, 30 grams of Japanese salad dressing.

practice:

1. Wash the mango with the skin, then peel and cut into small pieces for later use; remove the stems of the tomatoes, wash and cut into pieces for later use; wash and slice the cucumbers for later use.

2. Wash the shrimps, peel them and take out the shrimp meat. Blanch them in boiling water, take them out and let them cool for later use.

3. Put the processed fruits and vegetables in step 1 on a plate, top with the blanched shrimps, sprinkle with almonds, and drizzle with Japanese-style sauce and you are done.

Effect:

The vitamin A and vitamin C in mangoes help keep the skin plump; tomatoes are rich in lycopene, which helps enhance the skin's antioxidant capacity. Moderate consumption has certain whitening, skin care and freckle-removing effects.

The ingredients for "Pineapple Mango Yogurt Ice" are 55 grams of mango, 63 grams of pineapple, and 120 milliliters of low-fat yogurt.

★Pineapple mango yogurt ice

Material:

55 grams of mango, 63 grams of pineapple, 120 milliliters of low-fat yogurt.

practice:

1. Wash the mango with skin, then peel and cut into small pieces for later use.

2. Wash and peel the pineapple, cut into small pieces and set aside.

3. Put the above fruits into a juicer, add low-fat yogurt and mix well. You can drink it directly, or put it in an ice box and cool it as popsicles.

Effect:

The bromelain contained in pineapple can accelerate the decomposition of protein and aid digestion; the crude fiber contained in mango and the lactic acid bacteria in yogurt can help intestinal peristalsis, promote defecation and improve constipation.

[Nutritionist's Tips]:

Finally, nutritionist Sun Yuming also reminded that although mangoes are nutritious and delicious, patients with diabetes problems should be more careful not to exceed 2 servings per day. As for those with a history of kidney disease, in order to avoid excessive intake of potassium ions, it is recommended to consult a professional doctor before consuming it.