Ngaba kukhuselekile kwaye kunempilo yokutya iMbewu ye-Avocado?

Umxholo

• Yintoni ekwiMbewu yeavokhado?
• IziBonelelo zezeMpilo ezinokubakho
• Iinkxalabo Zokhuseleko
• Uyitya njani iMbewu yeavokhado
• Umgca osezantsi

Ii-avovoc zithandwa kakhulu kwezi ntsuku kwaye ziye zenza indlela yazo kwiimenyu kwihlabathi liphela.

Ziyondlekile kakhulu, zilungile kwii-smoothies kwaye zilula ukuzibandakanya kwi-dessert emnandi, eluhlaza.

I-avokhado nganye inembewu enye enkulu edla ngokulahlwa, kodwa abanye abantu bathi inezibonelelo zempilo kwaye kufuneka ityiwe.

Nangona kunjalo, abanye bayazibuza ukuba kukhuselekile nokuba ungatya imbewu yeavokhado.

Eli nqaku livavanya izibonelelo ezinokubakho kwezempilo zembewu yeavokhado, kunye nezinto ezinokubakhathaza.

Yintoni ekwiMbewu yeavokhado?

Imbewu yeavokhado ifakwe kwigobolondo elilukhuni kwaye ine-13-18% yesayizi yesiqhamo sonke (1).

Ulwazi malunga nokwakheka kwalo lilinganiselwe, kodwa luqulathe uluhlu oluhle lweeasidi ezinamafutha, ifayibha yokutya, iikhabho kunye nenani elincinci leprotein (2,,,).

Imbewu ikwaqwalaselwa njengomthombo otyebileyo wee-phytochemicals, kubandakanya izinto eziveliswa zizityalo ukuzikhusela.

Ngelixa ezinye zeephytochemicals kwimbewu yeavokhado zinokuba namandla okulwa ne-antioxidant, ezinye azinakho ukubonelela ngezibonelelo zezempilo (2,).

IiCarbs kwimbewu yeavokhado ikakhulu ine-starch, ubunzima bayo obomileyo buphantse bube yi-75% yesitashi. Isitashi senziwe ngetyathanga elide leswekile, kwaye abaphandi sele beqalisile ukuphanda ukusetyenziswa kwayo okunokwenzeka kwiimveliso zokutya (6).

Imbewu yeavokhado ikakhulu ineeasidi ezinamafutha, iikhabho ngohlobo lwesitashi kunye nefayibha yokutya, kunye nenani elincinci leprotheni kunye noluhlu olubanzi lwee-phytochemicals.

IziBonelelo zezeMpilo ezinokubakho

ENigeria, izicatshulwa zembewu yeavokhado zisetyenziselwa ukulawula uxinzelelo lwegazi ().

Imbewu ithathwa njengokusetyenziswa gwenxa, kwaye uphando lwakwangoko lubonisa ukuba banokuba nezibonelelo zempilo.

Apha ngezantsi kukho iindlela ezinokubakho apho imbewu yeavokhado inokunceda impilo yakho:

• Icholesterol: Umgubo wembewu yeavokhado ubonakalisile ukunciphisa i-cholesterol iyonke kunye ne-cholesterol "embi" ye-LDL kwiimpuku ().
• Seswekile: Inokunciphisa amanqanaba eswekile yegazi kwiigundane zeswekile. Olunye uphononongo lwezilwanyana lubonise ukuba lwalusebenza njengeyeza elichasene neswekile (, 8).
• Ifuthe legazi: Izifundo zezilwanyana zicebisa ukuba izicatshulwa zembewu yeavokhado zinganceda ukukhulula imithambo yegazi, enceda ukunciphisa uxinzelelo lwegazi, umngcipheko ophambili wesifo sentliziyo (,).
• Antioxidant: Uvavanyo lweetyhubhu zovavanyo kwizicatshulwa zembewu yeavokhado lubonakalisile ukuba imbewu yeavokhado inokuba neempawu ezomeleleyo ze-antioxidant (2,).
• Iintsholongwane: Olunye uvavanyo lwetyhubhu yovavanyo lufumanise ukuba luye lwamisa ukukhula kwe IClostridium sporogenes, intsholongwane ebangela ibacteria ().
• Ukubola: Imbewu yeavocado ithintele ukukhula kokungunda kwizifundo zetyhubhu yovavanyo. Ngokukodwa, inokuthintela ICandida albicans, igwele elidla ngokubangela iingxaki emathunjini (,).

Ngelixa ezi ziphumo zithembisa, qaphela ukuba zisekwe kuvavanyo lweetyhubhu kunye nezifundo zezilwanyana. Uphando olwenziwe ngabantu luyafuneka ngaphambi kokuba kwenziwe nasiphi na isigqibo (,).

Ukongeza, ezi zifundo ikakhulu zisebenzisa izicatshulwa zembewu yeavokhado ezicwangcisiweyo, hayi yonke imbewu ngokwayo (,,).

Izifundo ezikwimbewu yeavokhado zicebisa ukuba zinciphise umngcipheko wesifo sentliziyo kwaye zilwe neentsholongwane kunye nefungi. Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka ngaphambi kokuba kwenziwe nasiphi na isigqibo.

Iinkxalabo Zokhuseleko

Kukho iinkxalabo zokuba ezinye izityalo ezihlanganisiweyo kwimbewu yeavokhado, ezinje nge-trypsin inhibitors kunye ne-cyanogenic glycosides, zinokuba yingozi ().

Uvavanyo lokhuseleko kwimbewu yeavokhado lukwisigaba sokuqala kwaye luthintelwe kwizifundo zezilwanyana.

Olunye uphononongo lwaseNigeria lunike iigundane ngeedosi eziphezulu kakhulu zokukhupha imbewu yeavokhado ngaphezulu kweentsuku ezingama-28 kwaye azibonanga ziphumo zibi ().

Ngaphaya koko, ngokusekwe kubemi bendawo yokutya imbewu yeavokhado, kuqikelelwa ukuba ubuninzi bemihla ngemihla bokukhupha imbewu yeavokhado ukuba ibe yi-1.4 mg ngekhilogram (3 mg ngekg) nganye yomzimba kubantu abadala ().

Olunye uphononongo lweempuku lufumanise ukuba isicatshulwa sembewu yeavokhado asibonisanga tyhefu xa sifunxiwe ukuya kuthi ga kwi-227 mg ngepawundi (500 mg ngekg) yobunzima bomzimba ngosuku. Iimpuku ezifakele le okanye inqanaba eliphezulu lokukhutshwa kwembewu yeavokhado zasweleka ngaphakathi kweeyure ezingama-24 ().

Kukwakho nexhala lokuba ioyile yembewu yeavokhado inokubangela ingozi, njengoko kubonisiwe kukonyusa ii-enzymes kunye nokwakha amanqatha kwizibindi zeempuku (17, 18).

Okwangoku, abukho ubungqina obaneleyo bokuqinisekisa ukuba imbewu yeavokhado ikhuselekile ukuba ingasetyenziswa ngabantu, nanjengoko uphando sele lwenziwe kwizilwanyana.

Inkqubo yokukhutshwa esetyenziswe kwizifundo inokutshintsha iziphumo zayo emzimbeni wakho.

Uphando malunga nokukhuseleka kwembewu yeavokhado lunqabile. Inokuba yingozi kwiimpuku nakwiigundane ngeedosi eziphezulu kakhulu, kwaye ayaziwa nokuba ikhuselekile na ukuba isetyenziswe ngabantu.

Uyitya njani iMbewu yeavokhado

Imbewu yeavokhado inzima kakhulu kwaye kufuneka ilungiswe ngaphambi kokuba ityiwe.

Okokuqala, kufuneka zomiswe ehovini kubushushu obuphezulu kwiiyure ezimbalwa. Abanye abantu bayomisa imbewu ehovini iiyure ezimbini kuma-250°F (121°C).

Nje ukuba imbewu iphelelwe ngamanzi emzimbeni, inokucolwa ibekwe kwi-blender okanye kwiprosesa yokutya ide ibe ngumgubo.

Umgubo ungongezwa kwii-smoothies okanye usetyenziswe kwiitayi, iisosi okanye kwiidiphu.

Nangona kunjalo, ukomisa imbewu kunganciphisa umxholo wayo wokulwa ne-antioxidant, ke awunako ukuvuna izibonelelo ozilindeleyo.

Qaphela ukuba imbewu iyakrakra.Ukuba uza kuyongeza kwi-smoothie yakho, qiniseka ukuba ulinganise kunye nobumnandi ngokubandakanya iziqhamo, ezifana nebhanana okanye ezinye i-strawberries.

Ngokubalulekileyo, abukho ubungqina obubonisa ukuba imbewu yeavokhado ikhuselekile ukuba ingatyiwa. Kusenokwenzeka ukuba kungumbono ongcono ukuba ube nekomityi yeti eluhlaza okanye isandla samajikijolo, kunokuba uthathe umngcipheko.

Ukuba uthatha isigqibo sokuzama imbewu yeavokhado, kungangcono ukuba uyitya ngamanye amaxesha ukunciphisa amathuba okuba neziphumo ebezingalunganga.

Imbewu yeavokhado ifuna ukomiswa, ukucolwa kunye nokudityaniswa ngaphambi kokuba ityiwe. Nangona kunjalo, inkqubo yokumisa inokunciphisa kakhulu umxholo wayo we-antioxidant.

Umgca osezantsi

Ngelixa izilwanyana kunye novavanyo lweetyhubhu zovavanyo zifumene izibonelelo zembewu yeavokhado, ubungqina obucebisa izibonelelo zempilo ebantwini abukho.

Izifundo zezilwanyana zikwabonisa ukuba izixa eziphezulu zinokubangela iziphumo ebezingalindelekanga ezibi, nangona kungekho zifundo zisekwe ebantwini ezivavanye ukhuseleko lwabo.

Okwangoku akukhuthazwa ukuba utye imbewu yeavokhado.

Ukuba uthatha isigqibo sokuzama imbewu yeavokhado, gcina ukutya kwakho ubuncinci ukunciphisa umngcipheko weziphumo ebezingalindelekanga ezinokubakho.