Iiavokhado azimnandi nje kuphela, ziyanelisa kwaye zinceda ukugcina umzimba wakho usempilweni. Usenokuba uyazibuza malunga nokuba iiavokhado zisempilweni, ngakumbi ukuba uvile ukuba zinamafutha amaninzi. Kwaye ngelixa zinjalo, luhlobo olulungileyo lwamafutha, kunye neenyaniso zesondlo zeavokhado zinomtsalane macala onke.
Kodwa iinzuzo zesondlo seeavokhado zidlula ngaphaya kweekhalori zazo. Kanye xa ufuna ukukhuthazwa ngakumbi ukuba utye iiavokhado zakho (c'mon, i-guacamole ayisosizathu saneleyo?), Nazi izizathu ezine ezinempilo ukuba iiavokhado zilungile kuwe.
Iresiphi esemfanekisweni: Phantse iGuacamole yeChipotle
Iinyaniso zeAvocado Nutrition
Iavokhado enye ihambisa nje ngaphezulu kwama-200 eekhalori kunye ne-9 grams yefiber. Amathuba, nangona kunjalo, awuyityi yonke i-avocado kwindawo enye. Nantsi i isondlo nge 1/3 yeavokhado (obubuchwephesha besayizi yokuphakela):
Yorkshire pudding vs popover
- 73 iikhalori
- 7 g amafutha
- 4 g icarbohydrate
- 3 g ifayibha
- 1 g protein
- 220 mg potassium
Uncedo ngokuncipha kobunzima
Ngaphandle kwento yokuba ziphezulu kwiikhalori kunemveliso eninzi, iiavokhado zinokunceda xa kufikwa kumnqantsa wesinqe. Uphononongo luka-2019 olupapashwe kwi Izondlo bafumanisa ukuba abantu abane-BMI eqhelekileyo abasebenzisa i-avocado ephezulu (ngaphezulu kwe-1/4 indebe ye-avokhado ngosuku) ngaphezu kwexesha le-11 leminyaka bafumana ubunzima obuncinane kakhulu kunabo batya i-avokhado encinci.
ubulungu be-costco $ 30
Abantu abadla ngokutya iavokhado rhoqo (malunga nesiqingatha seavokhado yonke imihla) kunokwenzeka ukuba babe nezinqe ezincinci kwaye banobunzima obungaphantsi, bathi abaphandi abahlalutya izidlo zaseMelika ezingaphezu kwe-17,000.
Olunye uphononongo lwafumanisa ukuba ukutya isiqingatha seeavokhado kwisidlo sasemini kwabanceda abantu bazive behluthi ukuya kuthi ga kwiiyure ezi-5 emva kokutya.
Iresiphi esemfanekisweni: Zucchini Noodles ngeAvocado Pesto & Shrimp
Gcina Intliziyo Yakho Isempilweni
Ukuba ufuna ukugcina intliziyo yakho isempilweni, inokuba licebo elilungileyo ukusebenza rhoqo iiavokhado kwisidlo sakho. A Iphepha lokuphonononga le-2015 ufumanise ukuba ukutya okuluhlaza okuluhlaza kunokunciphisa uxinzelelo lwegazi kunye nokuphucula i-cholesterol, izibikezelo ezibini zesifo senhliziyo. Ezi zibonelelo zisempilweni yentliziyo zisebenza ngakumbi ukuba iiavokhado zitshintshwa endaweni yokutya kunamafutha amaninzi , njengenyama ebomvu kunye nobisi.
Iiavokhado nazo zenza umsebenzi omkhulu ekucoceni i-cholesterol embi (LDL) ngelixa isonyusa i-cholesterol elungileyo (HDL) edingwa ngumzimba wakho, ngokophononongo luka-2019 Ijenali yeZondlo .
amathamsanqa anethamsanqa ngethambo
Ngexesha elizayo xa ujonge i-burger, unokufuna ukuzama ukuyifaka nge-avocado. Abaphandi bafumanisa ukuba abantu abatye isiqingatha seavokhado kunye nehamburger yabo babenokuvuvukala okuncinci kwimithambo yabo yegazi xa kuthelekiswa nabantu abasandula ukutya i-burger. Iiavokhado nazo ngokwendalo zinezithinteli ze-cholesterol ezinceda ukuthintela (okubi) i-cholesterol ye-LDL ukuba ifunxe emathunjini akho.
Khusela Ulusu & Amehlo akho
Iiavokhado zizityebi kwi-carotenoids ezimbini-i-lutein kunye ne-zeaxanthin-enceda ukuthintela imitha yelanga ye-UV eyingozi, ikhusela amehlo akho kunye nolusu. Esinye nje isizathu sokutya.
Khulisa ukufunxwa kwezondlo
Amafutha angaxutywanga anceda ukuvula izondlo ezinamandla kwiisaladi eziluhlaza. Kuphononongo lweYunivesithi yaseOhio State, abantu abatye isaladi ngeavokhado baye banyusa kakhulu ukufunxa kwecarotenoid xa kuthelekiswa nenye ngaphandle kweavokhado. Izibonelelo ezifanayo ziyasebenza kwisalsa edityaniswe neavokhado (ahem: guacamole!). Ke thatha iitshiphusi kwaye udiphe!
Okukwintsusa
Iiavokhado zithandwa kakhulu kuba zinencasa entle, kodwa zikulungele ngokwenene. Ukusuka ekugcineni intliziyo yakho isempilweni ukuya ekuncedeni ukuba unciphise umzimba, baqhayisa ngeenzuzo ezahlukeneyo zempilo. Ukufumana inkuthazo ethe kratya, zama enye yeeResiphi zethu zeAvocado ezisempilweni namhlanje.
