Izibonelelo kunye neengozi zeAvocado zaBantu abanesifo seswekile

Umxholo

• Izibonelelo zeavokhado kubantu abanesifo seswekile sesi-2
• 1. Ayizukubangela spikes kwiswekile yegazi
• 2. Ngumthombo olungileyo wefayibha
• Inokukunceda ukunciphisa umzimba kunye nokuphucula uvakalelo lwe-insulin
• 4. Ilayishwe ngamafutha asempilweni
• Umngcipheko weavocado
• Ungayitya njani iavokhado
• Ukukhetha iavokhado
• Ukuvula iavokhado
• Ukutya iavokhado
• Ukutshintsha i-avokhado
• Indlela yokusika iavokhado
• Yise kude

Ushwankathelo

Ii-avocado zikhula ngokuthandwa. Iziqhamo eziluhlaza ezicocekileyo zigcwele iivithamini, izakha mzimba, kunye namafutha asempilweni. Ngelixa ziphezulu kumanqatha, luhlobo olulungileyo lwamafutha olunceda abantu abanesifo seswekile sesi-2.

Ukuba unesifo seswekile sesi-2, ukongeza i-avocado ekudleni kwakho kunokukunceda ukunciphisa umzimba, ukunciphisa i-cholesterol, kunye nokwandisa uvakalelo lwe-insulin. Funda ukuze ufunde ngakumbi malunga nezibonelelo zeeavokhado kubantu abanesifo seswekile.

Izibonelelo zeavokhado kubantu abanesifo seswekile sesi-2

1. Ayizukubangela spikes kwiswekile yegazi

Ii-avocado ziphantsi kwii-carbohydrate, oko kuthetha ukuba azinampembelelo kumanqanaba eswekile yegazi. Uphononongo lwakutsha nje olupapashwe kwiJenali yeSondlo luvavanye iziphumo zokongeza isiqingatha se-avocado kwisidlo sasemini esiqhelekileyo sabantu abaphilileyo, abatyebe kakhulu. Bafumanise ukuba ii-avocado azichaphazeli kangako amanqanaba eswekile yegazi.

Inxalenye yento eyenza ii-avokhado zibe lukhetho olufanelekileyo kubantu abanesifo seswekile kukuba, nangona bephantsi kwii-carbs, ziphezulu kwifayibha. Uninzi lokutya okuphezulu okunefayibha kusenokwenzeka ukuba kuyaphakamisa amanqanaba eswekile yegazi.

2. Ngumthombo olungileyo wefayibha

Isiqingatha se-avokhado encinci, esisixa esiqhelekileyo esidliwayo ngabantu, siqulathe malunga ne-5.9 yeegram ze-carbohydrate kunye ne-4.6 gram yefayibha.

Ngokwe-National Academies, ubuncinci ekucetyiswa ukuba kuthathwe ifayibha yemihla ngemihla kubantu abadala zezi:

• abafazi iminyaka engama-50 nangaphantsi: 25 iigrem
• abasetyhini ngaphezulu kwe-50: 21 gram
• amadoda aneminyaka engama-50 nangaphantsi: iigrama ezingama-38
• amadoda angaphezu kwama-50: 30 amagremu

Uphononongo luka-2012 olupapashwe kwiJenali yeBhodi yaseMelika yoNyango lweeNtsapho luye lwajonga kwiziphumo ezi-15 ezibandakanya izongezo zefayibha (malunga ne-40 yeigremu zefayibha) kubantu abanesifo seswekile sesi-2. Bafumanise ukuba izongezo zefayibha yohlobo lwesibini lweswekile zinokunciphisa amanqanaba eswekile yegazi kunye namanqanaba e-A1c.

Awudingi ukuthatha izongezo ukufezekisa ezi ziphumo. Endaweni yoko, zama ukutya ukutya okunefayibha ephezulu. Unokonyusa ngokulula ukutya kwakho ifibre ngokutya iziqhamo ezisezantsi-carb, imifuno kunye nezityalo, njengeavokhado, imifuno enamagqabi, amajikijolo, imbewu ye-chia kunye namandongomane. Nazi iindlela ezili-16 ongongeza ngazo ifayibha ekutyeni kwakho.

Inokukunceda ukunciphisa umzimba kunye nokuphucula uvakalelo lwe-insulin

Ukuphulukana nobunzima- nokuba buncinci- kunokwandisa uvakalelo lwakho lwe-insulin kunye nokunciphisa amathuba okuba ube neengxaki ezinzulu.

Amafutha asempilweni afumaneka kwiavokhado anokukunceda uzive ugcwele ixesha elide. Kwisifundo esinye, emva kokongeza isiqingatha se-avocado kwisidlo sasemini, abathathi-nxaxheba bonyuke ngeepesenti ezingama-26 ekwanelisekeni kokutya kunye neepesenti ezingama-40 ezinciphile kumnqweno wokutya ngakumbi.

Xa uziva ugcwele ixesha elide emva kokutya, akunamathuba okuba utye kwaye usebenzise iikhalori ezingaphezulu. Amafutha asempilweni kwii-avocado, abizwa ngokuba ngamanqatha e-monounsaturated, anokunceda umzimba wakho ukuba usebenzise i-insulin ngokufanelekileyo.

Kuvavanywa izicwangciso ezahlukeneyo zokulahleka kwesisindo kubantu abanciphise ubuntununtunu be-insulin. Abaphandi bafumanisa ukuba ukutya okunciphisa umzimba okuphezulu kumanqatha e-monounsaturated kuphucula ubuntununtunu be-insulin ngendlela engabonwanga kukutya okune-carb ephezulu. Ukutya ukunciphisa umzimba kukutya okuneekhalori ezinqandiweyo.

4. Ilayishwe ngamafutha asempilweni

Kukho iintlobo ezahlukeneyo zamafutha, ahlelwe ngokubanzi njengamafutha e-heathy kunye namafutha angenampilo. Ukutya izixa ezigcweleyo zamafutha agcweleyo, kunye nalo naliphi na inani lamafutha athambisayo, kuphakamisa amanqanaba akho amabi (LDL) egazi. Amafutha eTrans ngaxeshanye athoba amanqanaba akho e-HDL (esempilweni). Amanqanaba aphezulu e-LDL kunye namanqanaba asezantsi e-HDL e-cholesterol ayanyaniswa nomngcipheko ophezulu wesifo sentliziyo kubantu abanesifo seswekile.

Amafutha alungileyo, amanqatha e-monounsaturated kunye namafutha e-polyunsaturated, anyusa i-cholesterol yakho elungileyo (HDL). Icholesterol esegazini lakho inceda ukucoca i-cholesterol embi, ecutha umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokufa icala.

Imithombo elungileyo yamafutha asempilweni ibandakanya:

• iponyoponyo
• Amantongomane, njengama-almond, i-cashews, kunye namandongomane
• i-oyile ye-olivu
• umnquma, iavokhado, kunye neoyile yeflakisi
• imbewu, njengembewu yesame okanye ithanga

Umngcipheko weavocado

Iyonke iavokhado yeHass inee-calories ezingama-250- 300. Nangona iiavokhado ziluhlobo olulungileyo lwamafutha, ezi calories zinokukhokelela ekuzuzeni ubunzima ukuba zisetyenziswe ngaphezulu kweemfuno zakho zekhalori. Ukuba uzama ukunciphisa umzimba, kubalulekile ukuba usebenzise ulawulo lwesahlulo. Endaweni yokongeza i-avocado kwindlela otya ngayo ngoku, yisebenzise njengokufaka endaweni yokutya okunamafutha amaninzi, njengeshizi nebhotolo.

Umzekelo, unokufaka i-avocado kwaye uyisasaze kwi-toast endaweni yokusebenzisa ibhotolo.

Ungayitya njani iavokhado

Ii-FDA's ze-avocado ephakathi sisiqingatha sesihlanu sesiqhamo, esinee-calories ezingama-50. Nangona kunjalo, uhlalutyo lwedatha oluvela kuPhando lweSizwe lweSondlo kunye noVavanyo lwezeMpilo (2001-2008) lufumanise ukuba abantu badla ngokutya isiqingatha sesiqhamo ngexesha elinye. Phakathi kwabathengi beavokhado, abaphandi bafumanisa:

• isondlo esingcono ngokubanzi
• ubunzima bomzimba obuphantsi
• ukunciphisa umngcipheko wesifo se-metabolic syndrome

Ukukhetha iavokhado

Iiavokhado zithatha iintsuku ezininzi ukuvuthwa. Uninzi lweeavokhado ozifumana kwivenkile yokutya azizukuvuthwa okwangoku. Ngokwesiqhelo, abantu bathenga iavokhado kwiintsuku ezimbalwa ngaphambi kokuba baceba ukuyitya.

I-avokhado engavuthwanga iya kuba nombala oluhlaza oqinileyo, iithunzi ezimbalwa zimnyama ngakumbi kunekhukhamba. Xa i-avokhado ivuthiwe, ijika ibe nzulu, phantse ibe mnyama, umthunzi oluhlaza.

Jika iavokhado esandleni sakho ngaphambi kokuba uyithenge ukuze ujonge nayiphi na imivumbo okanye amabala emushy. Ukuba iavokhado iyaziva inyabile, inokuba ngaphezulu. Iavokhado engavuthwanga iziva ilukhuni, njenge apile. Yishiye kwikhawuntara yasekhitshini iintsuku ezimbalwa ide ithambe. Kuya kufuneka ukwazi ukuyikhama njengetumato ukuvavanya ukuvuthwa kwayo.

Ukuvula iavokhado

Sebenzisa imela:

1. Sika i-avocado ubude, phezulu ukuya ezantsi kwicala ngalinye. Kukho umngxuma embindini, ke ngekhe ukwazi ukusika yonke indlela ngeavokhado. Endaweni yoko, uya kufuna ukufaka imela de ube uziva ngathi utshayisa emngxunyeni embindini, emva koko usike ubude kuyo yonke indlela ejikeleze iavokhado.
2. Emva kokuba usike yonke indlela ejikeleze, thabatha i-avocado ezandleni zakho kwaye ujike kwaye utsale amacala amabini ngaphandle.
3. Sebenzisa icephe ukukhupha umgodi.
4. Chuba ulusu kude kwiavokhado ngezandla zakho, okanye sebenzisa incam yemela ukwahlula ulusu kwiziqhamo kwaye usikhuphe kakuhle isiqhamo.
5. Yicande kwaye uyonwabele!

Ukutya iavokhado

Ukotapeya sisiqhamo esinezixhobo ezininzi. Izinto ezimbalwa onokuzama ngazo:

• Yisike uze uyibeke kwisandwich.
• Cube kwaye uyibeke kwisaladi.
• Mash kunye nejusi yekalika kunye neziqholo, kwaye uyisebenzise njengokuntywila.
• Yithambise kwi thowusti.
• Yinqumle kwaye uyibeke kwi-omelet.

Ukutshintsha i-avokhado

Iiavokhado zicocekile kwaye zityebile, zinevumba elimuncu. Nazi ezinye zeendlela zokutshintsha amafutha ngeeavokhado:

• Zama ukubeka iavokhado kwisonka sakho sakusasa okanye kwibagel endaweni yebhotolo kunye noshizi cream. Uya kufaka endaweni yamafutha amabi ngamafutha alungileyo, ane-fiber.
• Bhaka nge-avocado endaweni yebhotolo kunye neoyile. Iavokhado inokufakwa endaweni yebhotolo. Nantsi iresiphi ye-carb ephantsi ye-avocado brownies.
• Yongeza i-avocado kwi-smoothie yakho endaweni yobisi kuqhume izakhamzimba, ifayibha, kunye neephytochemicals. Nazi ezinye izimvo zeswekile-ezinobubele beswekile.
• Faka itshizi endaweni yeavokhado kwisaladi yakho ukunciphisa amafutha atyebileyo kwaye uzive uzele.

Indlela yokusika iavokhado

Iiavokhado zicocekile kwaye zimnandi. Zipakishwe zizele iivithamini, izondlo kunye nefayibha. I-carb esezantsi, ifayibha ephezulu ilungele uzinzo lweswekile yegazi. Amafutha alungileyo kwi-avocado anokukunceda ekuthinteleni iingxaki zeswekile, njengokuhlaselwa yintliziyo kunye nokufa icala, kwaye kukuncede usebenzise i-insulin ngokukuko.

Yise kude