Zingaphi iikhalori ezikwi-Avocado?

Umxholo

• Iinyani zesondlo malunga neeavokhado
• Ukotapeya, eluhlaza
• Ngaba amanqatha kwiiavokhado aphilile?
• Ezinye izibonelelo zempilo zokutya iiavokhado
• Iivithamini kunye neeminerali kwiiavokhado
• Ngaba kufuneka utye imbewu yeavokhado?
• Iindlela zokufaka ii-avocado kwisidlo sakho
• Yitya iavokhado kwisidlo sakusasa
• Yitya iavokhado ngesidlo sasemini okanye isidlo sangokuhlwa
• Ukuthatha
• Indlela yokusika iavokhado

Ushwankathelo

Iiavokhado azisasetyenziswa nje kwi-guacamole. Namhlanje, zizinto ezisisiseko sekhaya eMelika nakwezinye iindawo zehlabathi.

Ii-avocado sisiqhamo esisempilweni, kodwa asizizo ezantsi kwiikhalori kunye namafutha.

Iinyani zesondlo malunga neeavokhado

Ii-avocado sisiqhamo esimile okwepere semithi yeavokhado. Banesikhumba esiluhlaza esimnyama. Ziqukethe imbewu enye enkulu ebizwa ngelitye. I-avocado yeHass yeyona avocado ilinywa kakhulu emhlabeni. Yeyona ntlobo ixhaphakileyo eMelika.

Njengokuba zivuthwa, iiavokhado zijika zibe luhlaza mnyama zibe mnyama. Iiavokhado ziyahluka ngokobukhulu. Uninzi lweeavokhado ezivenkileni zokutya ziphakathi ngokomlinganiselo.

Ubungakanani bokuphakanyiswa kokuphakama bujikeleze isahlulo sesihlanu se-avocado ephakathi. Nanku ukujonga kwinani leekhalori kunye namafutha kwiavokhado.

Ukotapeya, eluhlaza

Ngaba amanqatha kwiiavokhado aphilile?

Iiavokhado zinamafutha amaninzi. Kodwa ayisiwo amafutha atyebileyo oya kuwafumana kwiimveliso zobisi ezinamafutha apheleleyo, inyama ebomvu, kunye nokutya okuninzi okungenamsoco. Umbutho weAmerican Heart Association (AHA) ucebisa ukunciphisa umda kumafutha agcweleyo kukutya kwakho ukunciphisa umngcipheko wesifo sentliziyo.

Kodwa uhlalutyo lweemeta luka-2011 alufumananga unxibelelwano phakathi kwamafutha agcweleyo, isifo sentliziyo kunye nokubetha. Kungenzeka ukuba amafutha athambisayo, uhlobo lwamafutha atholakala kwioli ye-hydrogenated njengemargarine, idlala indima enkulu. Nangona kunjalo, i-AHA imi ngezikhokelo zayo zangoku.

Iiavokhado zinomkhondo kuphela wenqatha lamafutha. Uninzi lwamafutha kwii-avocado yi-monounsaturated fatty acids (MUFAs). Ii-MUFA kucingelwa ukuba zehlisa i-cholesterol yakho iyonke kunye ne-cholesterol yakho "embi" (i-LDL), kwaye wandise i-cholesterol yakho "elungileyo" (HDL).

Ezinye izibonelelo zempilo zokutya iiavokhado

Iiavokhado zingadlala indima kuthintelo lomhlaza. Uphononongo lubonisa ukuba ii-phytochemicals kwii-avocado zinokuthintela ukukhula kwaye zibangele ukufa kweseli kweeseli ezinomhlaza kunye nomhlaza.

Ii-avocado zingumthombo olungileyo wefayibha yokutya. Oku kunceda ukuthintela ukuqhina. Umsebenzi omnye uqulethe i-2 gram yefayibha. Ifayibha ikwanceda ukuba uhlale ixesha elide, elinokuthintela ukutya kakhulu.

Ukutyeba kakhulu kunye nokutyeba ngokutyebileyo kwabathathi-nxaxheba abatye malunga nesiqingatha seHass avocado kwisidlo sasemini baziva begcwele iiyure ezintathu ukuya kwezintlanu emva koko. Amanqanaba eswekile yegazi ahlala ezinzile kunalawo abathathi-nxaxheba abatya isidlo sasemini esineeavokhado.

Ingxelo ka-2013 ifumanise ukuba ukutya ii-avocado kunxulunyaniswa nokuphucula ukutya, ukutya okunesondlo, kunye nokunciphisa umngcipheko wesifo se-metabolic syndrome.

Iivithamini kunye neeminerali kwiiavokhado

Iinyama ezibomvu zinokukhuthaza ukudumba emzimbeni, ngenxa yenxalenye yamanqatha azo. Ukudumba yenye yezinto ezinokubangela isifo sentliziyo. Iiavokhado zinokunceda ukunciphisa ukudumba emzimbeni.

Isifundo esincinci sika-2012 sifumanise ukuba ukutya isiqingatha se-Hass avocado nge-burger endaweni yokutya i-burger kuphela kuncede ukunciphisa imveliso yezinto ezikhuthaza ukudumba emzimbeni.

Ngokophando, iiavokhado zinganceda umzimba wakho ukuba uthathe izakhamzimba ezithile kokunye ukutya.

Ii-avocado azinayo i-cholesterol, ayinasodium, kwaye iswekile isezantsi. Banemithombo emininzi yeevithamini kunye neeminerals, kubandakanya oku kulandelayo:

• ivithamini A
• ivithamin K
• ivithamin C
• ivithamin E
• intsimbi
• potassium
• zinc
• manganese
• Iivithamini ze-B (ngaphandle kwe-B-12)
• choline
• betaine
• calcium
• nemagniziyam
• ifosforasi
• ubhedu
• Iintsomi

Ngaba kufuneka utye imbewu yeavokhado?

Usenokuba ukhe weva malunga nezibonelelo zokutya imbewu yeavokhado. Uphando oluvelayo lubonisa ukuba imbewu inokuba neepropathi zokulwa neentsholongwane kunye nokuchasana.

Ezi zinokunceda iimeko ezithile zempilo, kodwa uninzi lophando lusebenzise ukukhutshwa kwembewu yeavokhado kwaye ayisiyiyo yonke, imbewu entsha yeavokhado. Akukabikho ukusekwa ukuba imbewu yeavokhado ikhuselekile ukuba ingatyiwa.

Iindlela zokufaka ii-avocado kwisidlo sakho

Iiavokhado ezinamanzi amnandi zinencasa ye nutty. Zama ezi ndlela zokuzongeza kwisidlo sakho.

Yitya iavokhado kwisidlo sakusasa

• usasaze i-avocado ecoliweyo kwi-toast endaweni yebhotolo
• amaqanda aphezulu aqhekezwe nge-avocado edayiweyo
• uqhekeze iqanda kwisiqingatha seavokhado (ulusu) kwaye ubhake kwi-425 ° malunga nemizuzu engama-20

Yitya iavokhado ngesidlo sasemini okanye isidlo sangokuhlwa

• yongeza i-avocado ecoliweyo kwisaladi yenkukhu okanye isaladi yetyhuna
• yongeza i-avocado emsulwa kwiitapile ezibhakiweyo endaweni yekrimu emuncu
• uvuselele iavokhado esulungekileyo kwi-pasta eshushu endaweni yesosi ye-marinara
• Phezulu ibhega oyithandayo eneesilayi zeavokhado

Ukuthatha

Ii-avocado zisempilweni, kodwa loo nto ayikuniki blanche yecartie ukuyitya ungamisi. Ngaphandle kweprofayili yabo enesondlo, ukuba utya kakhulu, usengozini yokupakisha iiponti ezingaphezulu.

Xa ukonwabela njengenxalenye yokutya okunempilo, kwelinye icala, iiavokhado zinokukunceda ukunciphisa umzimba. Musa ukutya iavokhado ngaphezu kokutya okungenampilo. Endaweni yokutya okungenampilo endaweni yokutya okufana nesandwich esasazeka ngeeavokhado.

Phawula: Ukuba uxabisa kwi-latex, thetha nogqirha wakho ngaphambi kokutya ii-avocado. Phantse iipesenti ezingama-50 zabantu abanganyangekiyo kwi-latex babonisa ukuwela kwakhona kwezinye iziqhamo ezinjengeeavokhado, iibhanana kunye ne-kiwis.

Indlela yokusika iavokhado