1 mango = 1 bowl of rice. Eat before meals to increase satiety.

When the sun is scorching, everyone wants to have a plate of cool, sour and sweet mango ice to cool down, but many women who are losing weight are troubled by the hidden sugar and calories in mangoes. They want to eat them but are afraid of feeling guilty. Nutritionists say that mangoes are rich in nutritional value. Although they are high in calories, adjusting your diet by utilizing their food properties can also help with bowel movements and weight loss.

Mangoes are rich in nutritional value, but they have the problem of high calories. However, nutritionists say that eating a moderate amount before meals can increase satiety, aid digestion, and achieve the effect of weight loss. (Photography by Luo Huiwen)

Mangoes are also very high in vitamins. They contain a large amount of vitamin C, which can lower cholesterol and help prevent cardiovascular diseases. They are also rich in vitamin B6, which can relieve depression. They also contain a large amount of vitamin A, so they have anti-cancer and anti-cancer effects.

Mango is rich in protein, crude fiber, vitamins and other ingredients. It has high nutritional value and can lower cholesterol, prevent cardiovascular disease, and relieve depression. However, it has the problems of high sweetness and calories. A 0.5 kg mango contains about 280 calories, which is equivalent to a bowl of rice. Eating too much will cause obesity.

High-fiber mango helps digestion and can be eaten before meals to increase satiety

However, Wang Zinan, a nutritionist at Dalin Tzu Chi Hospital, said that mangoes are rich in protein and fructose, which can make you full easily. Mangoes will also cause the body to secrete insulin, which will increase blood sugar, increase satiety, and reduce appetite. For those who want to lose weight, it is recommended to eat a portion of mango before meals to increase satiety and relatively reduce the intake of regular meals.

Mango's high fiber content is also a good helper for obesity and weight loss. Mango contains a large amount of crude fiber, which can maintain a long-lasting feeling of fullness. It can also absorb a large amount of water molecules, soften the stool in the intestines, and stimulate gastrointestinal motility. It is of great help to the human body's excretion system, especially for preventing and treating constipation.

However, mangoes are made of coarse fiber, and eating too much of them will hinder digestion. Therefore, patients with gastrointestinal discomfort or gastrointestinal diseases should not eat too much mangoes.

Mango is high in calories, so be careful when consuming it

Although mangoes can also help with weight loss, nutritionist Wang Zinan reminds that mangoes are high in calories, so they should be consumed in moderation. If you are worried about the portion size, you can cut the mango into pieces. One portion is about 80% full of a porcelain bowl, and it is best to consume 2-4 servings of fruit a day. If calculated by piece, one serving is about half of a medium-sized mango and one-quarter of a large mango.