Izibonelelo ezi-7 zempilo zeavokhado (kunye neeresiphi)

Umxholo

• 1. Igalelo kulusu oluhle nolunamanzi
• 2. Igcina izihlunu zomelele
• 3. Igalelo ekukhulelweni okunempilo
• 4. Kwandisa ukufuduswa kweenwele kunye nokuqaqamba
• 5. Inceda ukuba unciphise umzimba kwaye uthintele ukuqhina
• 6. Igalelo kwimpilo yengqondo
• 7. Uthintela isifo sentliziyo kunye nomhlaza
• Ulwazi malunga nesondlo
• Iiresiphi ezinempilo zeavokhado
• 1. IGuacamole
• 2. Isaladi yemifuno kunye neavokhado
• 3. I-avocado brigadeiro kunye necocoa

Ukotapeya unezibonelelo zempilo ezigqwesileyo, ityebile ngeevithamini C, E no-K kunye neeminerali ezinje nge potassium kunye nemagniziyam, enceda ukufafaza ulusu neenwele. Ukongeza, iqulethe i-monounsaturated kunye ne-polyunsaturated fats, ezinje nge-omega-3, esebenza njenge-antioxidant kwaye isebenza kulawulo lwe-cholesterol, ukuthintela i-atherosclerosis.

Ukongeza, iavokhado ikwanceda ekuphuculeni ukusebenza koqeqesho njengoko ityebile ngamandla kwaye ithintela isifo sentliziyo kunye nomhlaza, njengoko ityebile kwiivithamini kunye neeantioxidants ezomeleza amajoni omzimba kunye nokuthintela ukwenziwa kwe-atherosclerosis.

1. Igalelo kulusu oluhle nolunamanzi

Izibonelelo ze-avocado zolusu ikakhulu kukulwa amanqaku, imibimbi kunye ne-cellulite kuba ityebile ku-vitamin C, enceda kwimetabolism ye-collagen, into enika ulusu ukuqina.

Ukongeza, esi siqhamo sinee-antioxidants ezinceda ukukhusela kunye nokuthintela ukuguga kweeseli zolusu, ukunika ukutyeba okukhulu kunye nokushiya imbonakalo intle kwaye isempilweni. Jonga iresiphi elungileyo yevithamini yeavokhado yesikhumba esigudileyo.

2. Igcina izihlunu zomelele

Xa ityiwe ngaphambi kokusebenza ngokwasemzimbeni, iavokhado iyanceda kwimisipha yehypertrophy, kuba ibonelela ngamandla oqeqesho kwaye iqulethe iiproteni ezinceda ekubuyiseni izihlunu.

Ukongeza, esi siqhamo siyanqanda nokudinwa kwezihlunu kuba silwa i-radicals yasimahla evela ngenxa yomthambo onamandla, obangela ukwaluphala kweeseli kunye nokwenza lula ukubonakala kwentlungu.

3. Igalelo ekukhulelweni okunempilo

Kuba ityebile nge-folic acid, ii-avocado ekukhulelweni zibalulekile ekuthinteleni izifo ezizalwe nazo ezinje ngengxaki kwinkqubo yemithambo-luvo kunye ne-spina bifida, nokuvalwa okungalunganga komqolo wosana olungekazalwa.

Ukufumana esi sibonelelo, esi siqhamo kufuneka sityiwe ikakhulu ngaphambi kokuba ukhulelwe kwaye ngexesha lekota yokuqala yokukhulelwa.

4. Kwandisa ukufuduswa kweenwele kunye nokuqaqamba

Xa isetyenziswa kwimaski yeenwele, iavokhado yonyusa ukuntywila kwemisonto kuba ityebile kumafutha kunye neevithamini, yenza iinwele zikhanye kwaye zithambe. Nanku umzekelo weresiphi yeavokhado yokunyakamisa iinwele zakho.

5. Inceda ukuba unciphise umzimba kwaye uthintele ukuqhina

Kuba ityebile kwifayibha, iavokhado ibonelela ngemvakalelo yokuhlutha, ilawula amanqanaba eswekile yegazi kwaye inceda ekunyangeni ukuqhina. Imicu ivumela ukulawula ukutya kunye nokuthintela ukutya okugqithileyo kwaye, xa kufakwa amanzi amaninzi, ikwathanda ukuveliswa kwezitulo ezithambileyo, ukuququzelela ukukhutshwa.

Nangona kunjalo, sisiqhamo sekhalori kakhulu esinamafutha amaninzi, yiyo loo nto kufuneka isetyenziswe kuphela kwinxalenye encinci yokutya ukunciphisa umzimba.

6. Igalelo kwimpilo yengqondo

Isibonelelo esiphambili se-avocado kwingqondo kukuphucula ubungakanani bememori, njengoko i-omega 3 iphucula ukusebenza kwengqondo ngokukhuthaza ukujikeleza kwegazi kunye nokwandisa amandla okugxila.

7. Uthintela isifo sentliziyo kunye nomhlaza

Ukotapeya, ukuba sisityebi kumafutha e-polyunsaturated kunye ne-monounsaturated, kunceda ukuthoba amanqaku okumakishela umngcipheko wesifo sentliziyo, ukunciphisa i-cholesterol iyonke, i-cholesterol embi ye-LDL kunye ne-triglycerides.

Ukongeza, iyanceda ukonyusa imveliso yecholesterol elungileyo (HDL), ukuthintela isifo sokuqina kwemithambo yegazi nokukhathalela impilo yentliziyo, ethi yona, idityaniswe nomxholo wayo we potassium, inciphise uxinzelelo lwegazi kwaye iphucule nokusebenza ngokwesondo.

Ukongeza, ngenxa yokuba ityebile kwii-antioxidants ezinje nge-omega-3, ivithamin C, A kunye no-E, ukusetyenziswa kwayo rhoqo kunceda ekuthomalaliseni ukwenziwa kweeradicals simahla emzimbeni, ukunciphisa inkqubo yokukrala komzimba, oko kuthintela umhlaza.

Ulwazi malunga nesondlo

Itafile ibonisa amaxabiso esondlo kwi-100 g nganye yeavokhado:

I-avovoc iyatyeba ukuba ityiwe kakhulu kuba sesinye seziqhamo ezityebileyo kumanqatha, nangona ikumgangatho olungileyo, ineekhalori ezininzi.

Iiresiphi ezinempilo zeavokhado

1. IGuacamole

Izithako

• 1 iavokhado evuthiweyo ephakathi;
• Iitamatisi ezi-2 ezixutywe kunye ezingenambewu, ezinqunqiweyo;
• 1 itswele eliphakathi, lisikiwe;
• 1 i-clove yegalikhi egayiweyo okanye ecoliweyo;
• Iipuniwe ezi-2 zeoyile yomnquma;
• Ipepile emnyama, ilamuni, ityuwa kunye nevumba eliluhlaza ukungcamla.

Imowudi yokulungiselela

Susa kwaye ucofe umgubo we-avokhado uze uyigcine kwifriji. Sauté iitumato, itswele kunye negalikhi kwioyile yomnquma kunye nepepile, ukongeza icephe elinye lamanzi. Vumela ukupheka imizuzu emibini. Emva kokupholisa, yongeza nge-avokhado uze uyixube de ibe yintlama, emva koko ityiwa ngetyuwa, ilamuni nevumba eliluhlaza.

2. Isaladi yemifuno kunye neavokhado

Izithako

• Utamatisi 1 uthathe iityhubhu;
• I-1/2 i-anyanisi eqoshiwe;
• Ikhukhamba e-1 esikiweyo;
• I-zucchini e-1 esikiweyo;
• 1 i-avokhado evuthiweyo esikiweyo;
• I-parsley etyusiweyo, ityuwa, ioyile ye-olive kunye nelemon ukunambitha

Imowudi yokulungiselela

Hlanganisa zonke izithako ngononophelo ukuze iavokhado ingazahlukani, ixesha kunye neparsley, ityuwa, ioyile yomnquma kunye nelamula kunye ne ice cream.

3. I-avocado brigadeiro kunye necocoa

Izithako

• 1 iavokhado evuthiweyo;
• 1 icephe yomgubo wecocoa ongenaswekile;
• 1 icephe yekofu yeoyile yekhokhonathi;
• 1 icephe lobusi.

Imowudi yokulungiselela

Ukubetha zonke izithako kwi-blender okanye kumxube de ibe ngumxube ofanayo kwaye uyishiye kwifriji ukuze uzinze ngokuqinileyo. Ncedisa ngokubandayo.

Ukuba ukhetha, jonga iresiphi inyathelo ngenyathelo kule vidiyo ilandelayo: