Izibonelelo ezi-12 eziqinisekisiweyo zezeMpilo zeAvocado

Umxholo

• 1. Iavokhado iyamangalisa ngokutya
• 2. ZinePotassium Ngaphezulu Kweebhanana
• 3. Iavokhado ilayishwe yintliziyo enempilo ye-Monounsaturated Fatty Acids
• 4. Iiavokhado zilayishwe ngeFiber
• 5. Ukutya ii-avovocos kunokunciphisa amanqanaba e-cholesterol kunye neTriglyceride
• 6. Abantu Abatya Iiavokhado badla ngokuba sempilweni
• 7. Umxholo wabo weFat unokukunceda ukufunxa izondlo ezivela kukutya kwezityalo
• 8. Iiavokhado zilayishwe ngeeantioxidants ezinamandla ezinokuKhusela amehlo akho
• 9. Iavokhado inganceda ukukhusela umhlaza
• 10. Isicatshulwa se-avocado sinokunceda ekunciphiseni iimpawu zesifo samathambo
• 11. Ukutya i-Avocado kungakunceda ukuba wehlise umzimba
• 12. I-avocado inencasa kwaye kulula ukuyihlanganisa kwisidlo sakho
• Umgca osezantsi
• Indlela yokusika iavokhado

Iavokhado sisiqhamo esingaqhelekanga.

Ngelixa iziqhamo ezininzi ziqulathe ikakhulu iicarbohydrate, iavokhado iphezulu kumafutha asempilweni.

Izifundo ezininzi zibonisa ukuba inezibonelelo zempilo ezinamandla.

Nazi izibonelelo ezili-12 zempilo zeavokhado ezixhaswa luphando lwenzululwazi.

1. Iavokhado iyamangalisa ngokutya

Iavokhado sisiqhamo somthi weavokhado, esaziwa ngokwenzululwazi njenge IPersea americana ().

Esi siqhamo sixatyiswa ngenxa yexabiso lesondlo salo kwaye songezwa kwizitya ezahlukeneyo ngenxa yencasa yalo elungileyo kunye nokuthungwa okutyebileyo. Esona sithako siphambili kwi-guacamole.

Kule mihla, iavokhado iye yaba kukutya okuthandwayo kakhulu phakathi kwabantu abazi impilo. Ihlala ibizwa ngokuba yi-superfood, engothusiyo ngenxa yeempawu zayo zempilo ().

Zininzi iindidi zeavokhado ezahlukileyo ngokwendlela nangombala - ukusuka kumbala omile okwepere ukuya kujikela kwaye luhlaza ukuya kumnyama. Banokuphinda babenobunzima naphi na ukusuka kwii-ounces eziyi-8 (220 gram) ukuya kwi-3 yeekhilogram (1.4 kg).

Owona mhlobo uthandwayo yiHass avocado.

Ihlala ibizwa ngokuba yi-alligator pear, echaza kakhulu, njengoko ithanda ukuba yimilo yepeyari kwaye inesikhumba esiluhlaza, esinamaqhuma njenge-alligator.

Inyama eluhlaza-tyheli ngaphakathi kwesiqhamo iyatyiwa, kodwa ulusu kunye nembewu ziyalahlwa.

Iiavokhado zinesondlo kakhulu kwaye ziqulathe iintlobo ngeentlobo zezondlo, kubandakanya iivithamini kunye neeminerali ezingama-20 ezahlukeneyo.

Nazi ezinye zezona zondlo zininzi, kwi-3.5-ounce enye (100-gram) isebenza (3):

• Vitamin K: I-26% yexabiso lemihla ngemihla (DV)
• Umntu: I-20% ye-DV
• Vitamin C: I-17% ye-DV
• Potassium: I-14% ye-DV
• Vitamin B5: I-14% ye-DV
• Vitamin B6: I-13% ye-DV
• Vitamin E: I-10% ye-DV
• Iqulethe isixa esincinci se-magnesium, i-manganese, ithusi, i-iron, i-zinc, i-phosphorus kunye neevithamini A, B1 (thiamine), B2 (riboflavin) kunye ne-B3 (niacin).

Oku kuza neekhalori ezili-160, 2 iigram zeprotheyini kunye ne-15 gram yamafutha asempilweni. Nangona iqulethe i-9 gram ye-carbs, i-7 yezo zi-fiber, ke kukho ii-carbs ezi-2 kuphela, ezenza oku kube kukutya kwezityalo ezinobungakanani obuncinci.

Iiavokhado aziqulathanga nayiphi na icholesterol okanye isodiyam kwaye ziphantsi kumanqatha. Kungenxa yoko le nto bethandwa ziingcali ezithile ezikholelwa ukuba ezi zinto ziyingozi, nesisihloko ekuxoxwa ngaso, nangona kunjalo.

Iavokhado sisiqhamo esiluhlaza, esimile okwepere esihlala sibizwa ngokuba yi "alligator pear." Igcwele amafutha asempilweni, ifayibha kunye nezondlo ezahlukeneyo.

2. ZinePotassium Ngaphezulu Kweebhanana

I-Potassium sisondlo abantu abaninzi abafumani ngokwaneleyo (4).

Esi sondlo sinceda ukugcina iigradients zombane kwiiseli zomzimba wakho kwaye zisebenza imisebenzi eyahlukeneyo ebalulekileyo.

Ii-avocado ziphezulu kakhulu kwi-potassium. I-ounce eyi-3.5 (100-gram) iphakela iipakethe ezili-14% yesibonelelo semihla ngemihla (RDA), xa kuthelekiswa ne-10% kwiibhanana, nokutya okune-potassium ephezulu (5).

Izifundo ezininzi zibonisa ukuba ukufumana i-potassium eninzi kunxulunyaniswa noxinzelelo lwegazi, nto leyo engoyena nobangela wokuhlaselwa sisifo sentliziyo, ukubethwa sisifo kunye nokusilela kwezintso ().

I-Potassium iyiminerali ebalulekileyo abantu abaninzi abayifumani ngokwaneleyo. Ii-avocado ziphezulu kakhulu kwi-potassium, ekufuneka ixhase amanqanaba oxinzelelo lwegazi olusempilweni.

3. Iavokhado ilayishwe yintliziyo enempilo ye-Monounsaturated Fatty Acids

Iavokhado kukutya okunamafutha aphezulu.

Ngapha koko, iipesenti ezingama-77 zeekhalori ezikulo zisuka kumanqatha, nto leyo eyenza ukuba kube kokunye ukutya kwezona zityebileyo ezikhoyo.

Kodwa aziqulathi nje nakuphi na ukutyeba. Uninzi lwamafutha kwi-avocado yi-oleic acid-i-asidi ye-monounsaturated fatty ekwangoyena ndoqo weoyile yomnquma kwaye ikholelwa ekubeni inoxanduva lwezinye izibonelelo zempilo.

I-asidi yeOleic inxulunyaniswa nokuncipha kokudumba kwaye ibonakalise ukuba ineziphumo ezinomdla kwizakhi zofuzo ezinxulunyaniswe nomhlaza (,,,).

Amafutha akwi-avocado nawo ayanyangeka kwi-oxidation ebangelwa bubushushu, esenza ioyile ye-avocado ukhetho olusempilweni nolukhuselekileyo lokupheka.

Iiavokhado kunye neoyile yeavokhado ziphezulu kwi-oleic acid ye-monounsaturated, i-acid esempilweni enentliziyo ekukholelwa ukuba sesinye sezizathu zokufumana izibonelelo zempilo zeoyile yomnquma.

4. Iiavokhado zilayishwe ngeFiber

Ifayibha sesinye isondlo apho ii-avocado zityebile noko.

Yinto yesityalo esingafunekiyo esinokufaka isandla ekunciphiseni ubunzima, ukunciphisa i-spikes yegazi kwaye ixhunyaniswe kakhulu nomngcipheko ophantsi wezifo ezininzi (,,).

Umahluko uhlala wenziwa phakathi kwefayibha enyibilikayo kunye engenakunyibilika.

Ifayibha esinyibilikayo yaziwa ngokondla i-gut ye-bacteria enobuhlobo emathunjini akho, ebaluleke kakhulu ekusebenzeni kakuhle komzimba ().

I-3.5-ounce (100-gram) yokuhambisa iipakethi ze-avocado i-7 gram yefayibha, eyi-27% ye-RDA.

Malunga ne-25% yefayibha kwi-avocado inyibilika, ngelixa i-75% inyibilikanga ().

Ii-avocado zihlala zizityebi kwifayibha- malunga ne-7% ngokobunzima, obuphezulu kakhulu xa kuthelekiswa nokunye ukutya. Ifayibha inokuba nezibonelelo ezibalulekileyo zokulahleka kobunzima kunye nempilo ye-metabolic.

5. Ukutya ii-avovocos kunokunciphisa amanqanaba e-cholesterol kunye neTriglyceride

Isifo sentliziyo sesona sizathu sokufa siqhelekileyo ehlabathini ().

Kuyaziwa ukuba amanqaku amaninzi egazi adibene nomngcipheko okhulayo.

Oku kubandakanya i-cholesterol, i-triglycerides, amanqaku okumakisha, uxinzelelo lwegazi kunye nezinye ezahlukeneyo.

Izifundo ezisibhozo ezilawulwayo ebantwini ziye zavavanya iziphumo ze-avocado kwezinye zezi zinto zinomngcipheko.

Olu phononongo lubonise ukuba iiavokhado zinako (,,,,,,,):

• Ukunciphisa amanqanaba e-cholesterol iyonke.
• Ukunciphisa i-triglycerides yegazi ukuya kuthi ga kwi-20%.
• I-cholesterol ye-LDL engaphantsi ukuya kuma-22%.
• Yandisa i-HDL (elungileyo) i-cholesterol ukuya kuthi ga kwi-11%.

Olunye lwezifundo lufumanise ukuba kubandakanya iavokhado kwindawo enamafutha asezantsi, ukutya kwemifuno kuphucule kakhulu iprofayile yecholesterol ().

Nangona iziphumo zabo zinomtsalane, kubalulekile ukuba uqaphele ukuba zonke izifundo zabantu zazincinci kwaye zazifutshane, kubandakanya kuphela abantu be-13-37 abanobude beeveki ezi-1-4.

Izifundo ezininzi zibonise ukuba ukutya i-avocado kunokuphucula imeko yesifo sentliziyo njengeyonke, "embi" i-LDL kunye ne "cholesterol elungileyo" ye-HDL, kunye ne-triglycerides yegazi.

6. Abantu Abatya Iiavokhado badla ngokuba sempilweni

Olunye uphononongo lujonge indlela yokutya kunye nempilo yabantu abatya iiavokhado.

Bahlalutya idatha ukusuka kubathathi-nxaxheba abali-17,567 kuvavanyo lwe-NHANES e-US.

Abathengi beavokhado bafunyaniswe besempilweni kakhulu kunabantu abangasityiyo esi siqhamo.

Babenokutya okunesondlo okuphezulu kakhulu kwaye babenesiqingatha sokufumana isifo se-metabolic syndrome, iklasta yeempawu ezingoyena nobangela wesifo sentliziyo kunye neswekile ().

Abantu ababesitya ii-avocado rhoqo nabo babenobunzima obungaphantsi, babene-BMI esezantsi kunye namafutha esisu angaphantsi. Babenamanqanaba aphezulu “alungileyo” e-cholesterol ye-HDL.

Nangona kunjalo, unxibelelwano aluthethi ukubangela, kwaye akukho siqinisekiso sokuba ii-avocado zibangele ukuba aba bantu babe sempilweni engcono.

Ke ngoko, olu phononongo oluthile aluthwali ubunzima obukhulu.

Olunye uphononongo lokutya lufumanise ukuba abantu abatya iiavokhado banokutya okunesondlo okuphezulu kakhulu kunye nomngcipheko ophantsi wesifo se-metabolic syndrome.

7. Umxholo wabo weFat unokukunceda ukufunxa izondlo ezivela kukutya kwezityalo

Xa kuziwa kwizondlo, ukutya kwakho ayisiyiyo kuphela into ebalulekileyo.

Kuya kufuneka ubenakho ukufunxa ezi zakhamzimba- zisuse kwindawo yokugaya kunye nasemzimbeni wakho, apho zinokusetyenziswa khona.

Ezinye izondlo zinokunyibilika ngamanqatha, oko kuthetha ukuba kufuneka zidityaniswe namanqatha ukuze zisetyenziswe.

Iivithamini A, D, E kunye no-K zizinyibilikisi ezinamafutha, kunye ne-antioxidants ezinjenge carotenoids.

Olunye uphononongo lubonise ukuba ukongeza iavokhado okanye ioyile yeavokhado kuyo nayiphi na isaladi okanye i-salsa inokunyusa ukufunxwa kwe-antioxidant 2.6- ukuya ku-15 ().

Ke, ayisiyo-avocado enesondlo kuphela, inokunyusa kakhulu ixabiso lesondlo lokutya okutyayo.

Esi sizathu esona sizathu sokuhlala ubandakanya umthombo osempilweni xa usitya imifuno. Ngaphandle kwayo, uninzi lwezondlo zezityalo eziluncedo ziya kumoshakala.

Izifundo zibonise ukuba ukutya i-avocado okanye ioyile yeavokhado kunye nemifuno kunokonyusa kakhulu inani lee-antioxidants ozithathayo.

8. Iiavokhado zilayishwe ngeeantioxidants ezinamandla ezinokuKhusela amehlo akho

Ayisiyo-avocado kuphela eyonyusa ukufunxwa kwe-antioxidant evela kwezinye izinto zokutya, zikwizinga eliphezulu kwii-antioxidants ngokwazo.

Oku kubandakanya i-carotenoids lutein kunye ne-zeaxanthin, ebaluleke kakhulu kwimpilo yamehlo (, 28).

Izifundo zibonisa ukuba banxulunyaniswa nomngcipheko owehliswe kakhulu wekati kunye nokuhla kwe-macular, eziqhelekileyo kubantu abadala (,).

Ke ngoko, ukutya ii-avocado kufuneka kuxhamle impilo yamehlo akho kwixesha elide.

Ii-avocado ziphezulu kwii-antioxidants, kubandakanya i-lutein kunye ne-zeaxanthin. Ezi zinongo zibaluleke kakhulu kwimpilo yamehlo kwaye zinciphisa umngcipheko wokuhla kwe-macular kunye neekati.

9. Iavokhado inganceda ukukhusela umhlaza

Kukho ubungqina obunqunyelweyo bokuba iavokhado ingaluncedo kunyango kunye nasekuthinteleni umhlaza.

Izifundo zetyhubhu yovavanyo zicebisa ukuba inokunceda ekunciphiseni iziphumo ebezingalindelekanga zekhemotherapy kwii-lymphocyte zabantu ().

Isicatshulwa se-avocado sikwabonisiwe ukuba sithintela ukukhula kweeseli zomhlaza webele lobuchwephesha kwilabhoratri ().

Nangona kunjalo, gcinani engqondweni ukuba ezi zifundo zenziwa kwiiseli ezizimeleyo kwaye akuyomfuneko ukungqina oko kunokwenzeka ngaphakathi kwabantu. Uphando olusekwe ebantwini alufumaneki.

Olunye uphononongo lweetyhubhu zovavanyo lubonakalisile ukuba izakha-mzimba kwii-avocado zinokuba nezibonelelo zokuthintela umhlaza wedlala lobuchwephesha kunye nokunciphisa iziphumo ebezingalindelekanga zekhemotherapy. Nangona kunjalo, uphando olusekwe ebantwini luyasilela.

10. Isicatshulwa se-avocado sinokunceda ekunciphiseni iimpawu zesifo samathambo

Isifo samathambo yingxaki eqhelekileyo kumazwe aseNtshona. Zininzi iintlobo zale meko, zihlala zingxaki ezingapheliyo abantu abanazo ubomi babo bonke.

Izifundo ezininzi zicebisa ukuba i-avocado kunye neoyile yesicatshulwa ekhutshiwe- ebizwa ngokuba yi-avocado kunye neembotyi zesoya ezingenakuphikiswa- zinokunciphisa i-osteoarthritis (,).

Nokuba ii-avocado ngokwazo zinazo na ezi ziphumo zihlala zingaziwa.

Izifundo zibonise ukuba i-avocado kunye neoyile ezikhutshiweyo zingazinciphisa kakhulu iimpawu ze-osteoarthritis.

11. Ukutya i-Avocado kungakunceda ukuba wehlise umzimba

Kukho ubungqina bokuba ii-avocado kukutya okuncitshisiweyo okuthoba ubunzima.

Kwisifundo esinye, abantu abatya i-avocado ngesidlo baziva banelisekile ngakumbi ngama-23% kwaye benomnqweno ongaphantsi wama-28% wokutya ngaphezulu kweeyure ezi-5 ezizayo, xa kuthelekiswa nabantu abangakhange basidle esi siqhamo ().

Ukuba oku kuyinyani kwixesha elide, ke kubandakanya ii-avocado ekutyeni kwakho kunokukunceda ngokwemvelo utye iikhalori ezimbalwa kwaye kukwenze kube lula kuwe ukuba unamathele kwimikhwa yokutya esempilweni.

Ii-avocado zikwimo ephezulu yefayibha kwaye iphantsi kakhulu kwiikhabhohdi, iimpawu ezimbini ezinokuthi zincede ekukhuthazeni ukwehla kobunzima, ubuncinci kwimeko yokutya okusempilweni, okwenyani okusekwe kukutya.

Iiavokhado zinokunceda ukulahleka kwesisindo ngokukugcina uzele ixesha elide kwaye zikwenze utye iikhalori ezimbalwa. Ziye ziphezulu kwi-fiber kwaye ziphantsi kwee-carbs, ezinokukhuthaza ukulahleka kwesisindo.

12. I-avocado inencasa kwaye kulula ukuyihlanganisa kwisidlo sakho

Ii-avocado azikho sempilweni kuphela, zikwanencasa emangalisayo kwaye zihamba neentlobo ezininzi zokutya.

Ungazongeza kwiisaladi kunye nakwiindlela zokupheka ezahlukeneyo okanye uzikhuphele ngaphandle ngecephe kwaye uzitye ngokucacileyo.

Banobukhilimu obucekeceke, obutyebileyo, obunamafutha kunye nokudibanisa kakuhle nezinye izithako.

Inqaku elikhankanyiweyo yi-guacamole, ekusenokwenzeka ukuba yeyona idume ngokusetyenziswa kweeavokhado. Ibandakanya iavokhado kunye nezithako ezinje ngetyuwa, ikonofile, ikalika kunye nezinye ezimbalwa kuxhomekeke kwirisiphi.

Iavokhado ihlala ithatha ixesha ukuvuthwa kwaye kufuneka izive ithambile kancinci xa ivuthiwe. Izakhamzimba ezikwiavokhado zinokudibanisa kwaye zijike zibemdaka kungekudala emva kokuyifaka inyama, kodwa ukongeza incindi yelamuni kufuneka iyicothise le nkqubo.

Iiavokhado zinokhrimu, zityebile, zinamafutha kwaye zidibanisa kakuhle nezinye izithako. Ke ngoko, kulula ukongeza esi siqhamo kukutya kwakho. Ukusebenzisa ijusi yelamuni kunokuthintela ii-avocado ezisikiweyo ekubeni zingabi brown ngokukhawuleza.

Umgca osezantsi

Iiavokhado kukutya okugqwesileyo, kulayishwe izakhamzimba, uninzi lwazo luyasilela kukutya kwale mihla.

Banobuhlobo bokulahleka kobunzima, iintliziyo ezisempilweni kwaye, okokugqibela kodwa kungaphelelanga apho, banambitha okumangalisayo.

Indlela yokusika iavokhado