Ezi Nzuzo kwiMpilo yeeavokhado ziyakuQinisekisa uthando lwakho ngeSiqhamo

Umxholo

• Iinyaniso zeAvocado Nutrition
• IziBonelelo zezeMpilo zeAvocado
• Ingakanani iAvocado omele uyitye?
• Ungayilungiselela njani kwaye uyisebenzise njani iiAvocado
• Uphengululo lwe

Ayisiyo mfihlo yokuba kubonakala ngathi wonke umntu ( * uphakamisa isandla *) sele ethe phithi zii-avocado. Umboniso A: Iinzululwazi zeYunivesithi yaseTufts ziye zaphula i-intanethi xa zibhengeza ukuba bafuna abantu ukuba batye i-avocado yonke imihla njengenxalenye yesifundo sempilo seenyanga ezintandathu- kwaye bazimisele ukuhlawula abathathi-nxaxheba i- $ 300 kwingxaki yabo. Umboniso B: Umntu oqhelekileyo wehla i-8 yeepawundi ngonyaka, ngokweSebe lezoLimo laseMelika (USDA). Liphindwe kathathu inani leeavokhado abantu ababesitya kumashumi amabini eminyaka eyadlulayo.

Ekubeni iziqhamo kunye nemifuno ingezi kunye neelebhile, abambalwa be-avo-obsessed bayazazi iinkcukacha ezipheleleyo zesondlo se-avocado, ungaze ucinge ngeenzuzo zempilo ezininzi zeeavokhado. Kodwa iindaba ezimnandi: “Iavokhado kokona kutya kupheleleyo onokuthi ukutye,” utsho uKris Sollid, R.D., ingcali yezokutya ebhalisiweyo kunye nomlawuli omkhulu wezonxibelelwano lwezondlo kwi-International Food Information Council.

"Abantu abaninzi bacinga ngeeavokhado kuphela ngamafutha asempilweni, kodwa baqhayisa ngetoni yezinye izibonelelo ezinesondlo," utshilo uJenna A. Werner, R.D., umyili weHappy Slim Healthy. "Ii-avocado zibonelela phantse ngamavithamini, iiminerali, kunye neepytonutrients eziphantse ezingama-20, kwaye zingumthombo olungileyo wefayibha, uninzi olungaziyo."

Fumanisa ezi zibonelelo zempilo zeeavokhado, kwaye ufumane iingcebiso zokulungiselela kunye nenkuthazo malunga nokuba ungongeza njani isilika ~superfood ~ kukutya kwakho.

Iinyaniso zeAvocado Nutrition

Izinto zokuqala kuqala: Ukukhonza enye akuyiyo iavocado yonke (okanye isiqingatha senye). "Ukuhanjiswa kwe-avocado sisinye kwisithathu se-avocado ephakathi, emalunga nama-80 eekhalori," utshilo uChristy Brissette, R.D. "Ndidla ngokutya isiqingatha kwisidlo kwaye abanye abathengi bam badla i-avocado yonke ngokusekelwe kwiinjongo zabo."

Nalu ulwazi lwesondlo sokukhonza (malunga ne-50 gram, okanye i-1/3 ye-medium) i-avocado, ngokwe-USDA:

• Iikhalori ezingama-80
• 7 gram amanqatha
• 1 gram protein
• 4 iigram carbohydrate
• Iigrama ezi-3 zefayibha

Ke, ngaba iavokhado inayo iprotein? Ngokobuchwephesha ewe, kodwa yigrama enye ngoku.

Nangona ukukhanya okuncinci xa kuziwa kwiprotheni, isiqhamo asiyonto emfutshane ngokuchaseneyo (oku kuthetha ukuba ilayishiwe) nezinye izondlo. I-ICYMI ingasentla, isiqhamo esinye sisebenza phantse iivithamini kunye neemaminerali ezingama-20, kubandakanya (kodwa ngokuqinisekileyo kungaphelelanga apho) iigrama ezi-3 zefayibha kunye nee-micrograms ezingama-40. Kwaye masingakulibali ukuba ukukhonza ngakunye kunama-milligram angama-240 e-potassium, yona, iBTW, engaphezulu kunalawo ebhanana. I-NBD. (Nokuba ivela kwi-avocado okanye i-'nana, i-potassium yenye yezona zimbiwa zibalaseleyo zokunyusa ukusebenza kwakho kunye nokulawula uxinzelelo lwegazi.)

Amanani makhulu kwaye onke-kwaye iinyani zesondlo se-avocado zihle 🔥-kodwa ziyinxalenye enye yomfanekiso. Ukuqonda ngokwenyani ukuba yintoni eyenza esi siqhamo (ewe, sisiqhamo!) Esifanele yonke into, kufuneka ujonge izibonelelo zempilo.

IziBonelelo zezeMpilo zeAvocado

"I-avokhados kukutya okunomsoco, oku kuthetha ukuba kukunika impilo eninzi ye-buck yakho. Uninzi lwamanqatha luyintliziyo enempilo ye-monounsaturated, kwaye ngokwemvelo ayinaso isodium, "kusho uWerner.

Ngubani, nantsi: igama le-f, amafutha. Kudala zihambile iintsuku apho onke amanqatha ayethathwa njengesathana sokutya kunye ne-TG yaloo nto. Namhlanje, konke malunga nokutya i- kunene amafutha, njengamafutha angafakwanga-enye yawo (monosaturated) inokufumaneka kwii-avocado. La mafutha asempilweni ngomnye wabadlali abaphambili kwizibonelelo zempilo zeavokhado.

Nciphisa i-cholesterol kunye nokunciphisa umngcipheko wesifo senhliziyo. Ukutshixa malunga ne-5 yeegram ngokutya, amafutha athambileyo kwi-avocado-aka omega-9s, ngokufanayo nalawo afumaneka kwioyile yomnquma- anamandla okunciphisa i-cholesterol yakho ye-LDL (embi) kwaye, anciphise umngcipheko wentliziyo isifo kunye nesifo. Enyanisweni, ukongeza i-avocado ngosuku ngalunye kwi-fat-fat diet kudibaniswa ne-cholesterol ephantsi kunye ne-LDL (embi) i-cholesterol ngokophando olupapashwe kwi-cholesterol.Ijenali yoMbutho weentliziyo zikaMelika. Kwaye xa kuthelekiswa nalabo badla ukutya okunamafutha aphantsi, okune-carb ephezulu kunye neekhalori ezifanayo, abantu abadala abatyebileyo okanye abatyebileyo abadla isiqingatha okanye i-avocado epheleleyo kunye nesidlo sabo babonisa iimpawu ezimbalwa zokudumba kunye nokuphuculwa kwamanqaku okuphucula impilo yentliziyo, ngokutsho kophando. ipapashwe kwijenali Izondlo.

Uncedo ngokugaya. Njengezinye iziqhamo, iiavokhado zigcwele ifayibha. Ngokukodwa ngakumbi, malunga neepesenti ezingama-25 zefiber kwi-avocados iyanyibilika, ngelixa i-75 ipesenti ayinakunyibilika, ngokophando. Kutheni kubalulekile nje oko? Ngenxa yokuba ifayibha enyibilikayo inyibilika emanzini kwaye yenza into efana nejeli xa idibana nolwelo, ithatha indawo engaphezulu esiswini sakho kwaye ikugcina ugcwele ixesha elide. Ikwadlala indima ephambili ekwenzeni isitulo njengoko sihamba ngephecana lakho le-GI. (Ibhonasi eyongeziweyo: ifayibha inokunciphisa umngcipheko wakho womhlaza wamabele.) 

Ukuzinza iswekile yegazi. Isinyibilikisi esinyibilikayo sinokunceda ukuzinzisa iswekile esegazini -enye yeenzuzo ezininzi zezempilo zeeavokhado. Uphando lupapashwe kwi Ijenali yeSondlo ifunyenwe ngokudibanisa malunga nesiqingatha se-avocado kwisidlo sasemini, abathathi-nxaxheba baxele ukwanda kokwoneliseka kunye nokwehla komnqweno wokutya ngakumbi emva koko kwaye iimvavanyo azibonisanga kunyuka kweswekile yegazi.

Yomeleza amathambo akho. Kuluhlu lweevithamini ezingama-20 kunye neeminerals kwivenkile nganye yeziqhamo? I<em>calcium neevithamini C, D, no-K—zonke ezi zingundoqo ekugcineni amathambo omelele. Ilula njengoko kunjalo.

Uncedo ekufunxweni kwezondlo. Ukutya ukutya okuxineneyo ngezondlo? Uyahamba, Glen Coco… kodwa musa ukuma apho. Ngokulinganayo kubaluleke kakhulu ekutyeni izondlo kukukwazi ukuzifunxa (ekugqibeleni uvune izibonelelo zazo). Ngena: iiavokhado. Uphononongo olupapashwe kwi Ijenali yeZondlo wabonisa ukuba ukongeza i-avocado okanye ioli yeeavokhado kwisaladi okanye i-salsa kunokonyusa kakhulu ukufunxa izondlo.

Ingakanani iAvocado omele uyitye?

Ewe kunokubakho into entle kakhulu. Nditsho nokuthathela ingqalelo iphaneli yeenkwenkwezi zonke ze-avocado isondlo.

UBrissette uthi: "Ukuba utya ukutya okunye ngokutya ukutya okweyona nto inesondlo kakhulu, loo nto ayibobulumko." "Iintlobo ezahlukeneyo ziyisitshixo sokutya okunempilo, ngoko ke ukuba i-avocado ngumthombo wakho wamanqatha kuphela, ulahlekelwa kwiintlobo ezahlukeneyo zempilo kwiindongomane kunye nembewu, iintlanzi ezinamafutha kunye neoli yeoli."

Ezona nkcukacha zinkulu zokunikezela ingqalelo, iphakamisa uWerner: ubungakanani besabelo.

"Isahlulo sixhomekeke kwiinjongo zakho zesondlo. Ukutya okunempilo ngokubanzi kunokuhluka kakhulu kunokutya okunempilo kwinjongo ethile, njengokunciphisa umzimba okanye ukufumana ubunzima. Ukwazi injongo yakho kunokukunceda ufumane inxalenye efanelekileyo kunye ne-cadence yokusetyenziswa kwakho, " utsho uWerner. (Eyeleleneyo: Okokugqibela, IsiKhokelo ekulula ukusilandela kubungakanani beSahlulo esiPhilile)

Ukukhonza omnye (kwakhona, isinye kwisithathu sesiqhamo esiphakathi) amaxesha ambalwa ngeveki njengenxalenye ye-calorie quota yakho iyonke kufuneka ibe yindawo ekhuselekileyo yokuqalisa.

TL; DR: "Ukuba utya iavokhado yonke imihla kwaye ukhetha iintlobo ezahlukeneyo zokutya okunempilo, kuhle!" utsho uBrissette. "Ngaba uyafuna ukongeza iavokhado iphela kwisidlo ngasinye? Mhlawumbi akunjalo, ngaphandle kokuba uzama ukutyeba kwaye ufuna ukukhulisa iikhalori."

Ungayilungiselela njani kwaye uyisebenzise njani iiAvocado

Ngoku ekubeni une-rundown epheleleyo kwixabiso lesondlo seavokhado, lixesha lokusika kwaye ukhonze isiqhamo esikhulu.

Emva kokuba ukhethe iavokhado evuthiweyo, sebenzisa ezi ngcebiso zintlanu kunye namacebo okulungiselela kunye nokugcina ngobuchule:

1. Yipule. "Nangona ungawutyi umphandle weavokhado, khumbula ukuyihlamba ngaphambi kokuba uyinqumle! Njengaso nasiphi na isiqhamo osicanda ubumdaka, iintsholongwane okanye iintsholongwane ngaphandle zinokungeniswa ngaphakathi ngemela oyisebenzisayo. ,” utshilo uWerner. Ukukukholisa ngakumbi, uhlaziyo lwakutsha nje kuphando olwenziwa yi-FDA lunike ingxelo yokuba ngaphezulu kwe-17 lepesenti yeesampulu zolusu lweavokhado zivavanywe zine-listeria, ngoko ke akufunekanga utsibe eli nyathelo.
2. Sika ngobuchule. Kuthintele "isandla seeavokhado" okanye iMeryl Streep-style yeavokhado ukwenzakala ngokulungiselela njengengcali. Slice yonke indlela ejikeleze ubude besiqhamo kwaye ujike ukwahlula iihafu. Ngononophelo kodwa ngenkani beka iblade embindini womhadi, kwaye ujije isiqhamo ukuze usisuse, utsho uMorgan Bolling, umhleli ophezulu kwimagazini yelizwe likaCook.
3. Yitshize nge citrus. Ukugcina umbala omtsha oluhlaza ixesha elide emva kokusika, cofa kwi-lemon okanye ijusi yekalika, icebisa iSolid. "Iijusi ze-Acidic ezifana nezi zinceda ukucothisa inkqubo ye-browning. Emva koko yigubungele ngeplastiki ecacileyo kwaye uqinisekise ukuba ufumana itywina eliqinileyo. Ioksijini ikhawulezisa inkqubo ye-browning, ngoko ke ukhuseleko olongezelelweyo ungabeka i-avokhado yakho esongelweyo. Isikhongozeli esingangeni moya, utshilo.
4. Yithambise kwisitya. "Gcina iihafu zeeavokhado ezisikiweyo phantsi kwisitya samanzi elamuni. Logama nje icala elisikiweyo ligqunywe kula manzi, kufuneka liwugcine lingajiki mdaka kangangeentsuku ezimbini. Udinga kuphela amacephe amabini ukuya kwi-3 yejusi yelamuni nge-2 kuphela. iikomityi zamanzi, utshilo uBolling.
5. Vala itywina. "I-vacuum-sealing ye-vacuum eshiyekileyo yeeavokhado iya kuzigcina ziluhlaza ixesha elide kunayo nayiphi na enye indlela," utshilo u-Bolling, kuba ukuvezwa kweoksijini kubangela ukubomvu.

Ngoku zama ezi ngcali- kunye nomhleli-ezivunyiweyo iindlela zokuyisebenzisa (ngaphaya kwereast yeavokhado):

• Sebenzisa iavokhado endaweni yemayonesi kwisaladi yeqanda okanye isaladi yenkukhu.
• Faka endaweni iavokhado yebhotolo kwimpahla ebhaka.
• Thicken smoothies with frozen or fresh avocado.
• Grill kunye nezinto zehafu zeavokhado ngombona kunye neembotyi salsa.
• Isilayidi esincinanana kunye namaqhekeza e-avocado ajikelezayo esiqwini esimile okwe rose.
• Fihla i-avocado kwi-lime cheesecake yokuzaliswa.
• Hlanganisa i-avocado kwi-margaritas.

Uphengululo lwe