Avocado Glycemic Index

Avocados amatchedwa onse mtengo ndi chipatso chikamakula, chomwe chimayamikiridwa kwambiri ndi munthu pakuphika. Mwambiri, mitengo imeneyi imalimidwa ku South ndi Central America, koma imapezekanso ku Australia, Spain kapena Israel - maiko omwe ali ndi nyengo yotentha kwambiri. Patsamba lamasitolo athu, chipatsochi sichiri chofala kwambiri, chomwe chimatha kutchedwa kuti chosowa, makamaka popeza avocado mu shuga imawoneka ngati chakudya chofunikira kwambiri. Cholinga cha izi, kumbali imodzi, ndi mavitamini ndi michere yambiri yomwe ili ndi, komanso, kupezeka kwathunthu kwa zotsutsana zilizonse, kupatula kungokhala ndi ziwonetsero zosiyanasiyana.

Kufotokozera kwa avocado ndi zomwe zimachitika mu shuga

Monga tanena kale, chipatso cha avocado chokha, chomwe chili ndi mawonekedwe ofikira mpaka 20cm, ndicofunika kwa munthu.Unyinji wazipatso zambiri umasiyana pakati pa magalamu zana ndi ma kilogalamu awiri, ndipo khungu limasiyana kuchokera kubiriwira lakuda mpaka lakuda (pambuyo pokhwima). Mkati mumakhala mnofu wamafuta achikasu kapena amtundu wobiriwira ozungulira mbewu yayikulu. Ndikofunika kukumbukira kuti onse mafupa ndi peel ndizowopsa kwa anthu chifukwa cha Persin - poizoni yemwe amatha kusokoneza dongosolo logaya chakudya.

Kukoma kwa zamkati mwa mapeyala okhwima kumafanana ndi kena kena pakati pa batala ndi msipu wamafuta, nthawi zina ndikumveka kwa mtedza.

Pankhani yogwiritsira ntchito avocados a matenda a shuga a 2, palibe chilichonse chochita mantha: mawonekedwe ake a kalori ali pamlingo wa 150 Kcal, womwe ndi chizindikiro chapakati, ndipo mndandanda wa avocado glycemic ndi magawo 10 okha, ndipo ichi ndi chizindikiro chodabwitsa kwambiri kwa odwala matenda ashuga.

Ponena za kapangidwe kazinthu kazipatsozo, ziwerengero zotsatirazi ndizofunikira kuzindikira:

• 30 gr mafuta masamba
• 2.1 g mapuloteni
• 3,60 mg wa fayilo yazomera,
• 440 mg potaziyamu
• 0,19 mg wamkuwa
• 29 mg ya magnesium
• 52 mg wa phosphorous
• Mavitamini B1, B2, B5, B6, B9, C, K, PP.

Chimodzi mwazinthu zosazolowereka za avocados ndi mannoheptulose - monosaccharide wachilengedwe, yemwe amapezeka kokha mu chipatso ichi (m'mitundu yaying'ono - mumango ndi zipatso zokonda). Chizindikiro cha monosaccharide ndichakuti chimalepheretsa kupanga kwa glucokinase m'thupi ndipo chimachepetsa pang'ono kupanga insulin.

Matendawa Avocado

Zinthu zapamwamba kwambiri za potaziyamu zomwe zili mu avocados, monga momwe tikuwonera patebulo lomwe lili pamwambapa, zili ndi phindu lalikulu pakugwira ntchito kwa mtima wonse, komanso pakugwira ntchito kwa minofu yamafupa. Kuphatikiza apo, potaziyamu amathandizira kuti asidi komanso madzi azikhala moyenera. M'pofunikanso kunena kuti avocados omwe ali ndi matenda ashuga azitha kukhala othandiza chifukwa cha glutathione - antioxidant wamphamvu wokhala ndi malo otchulidwa oteteza maselo a thupi ku ma radicals aulere.

Avocados amakhalanso ndi mphamvu zina: mwachitsanzo, kugwiritsa ntchito kwake pafupipafupi kumathandizanso kuthamanga kwa magazi komanso kupewa atherosclerosis. Madokotala amalimbikitsanso zipatsozi kuti azikhala ndi magazi m'thupi chifukwa cha hematopoietic mphamvu yopangidwa ndi kuphatikiza zamkuwa, chitsulo ndi riboflavin. Chipatso chimadziwikanso kuti chimathandizira kugaya chakudya (makamaka, kudzimbidwa), komanso mankhwala ozikidwa pa mafuta a avocado amatha kuthana ndi matenda monga scleroderma, periodontal matenda, arthrosis, eczema ndi decalcification.

Chifukwa chake, oleic acid imalepheretsa kudziunjikira kwa cholesterol m'mitsempha yamagazi, ndipo vitamini E amateteza maselo ku kukalamba koyambirira ndikuwonjezera mpweya wabwino. Payokha, ndikofunikira kutchula zamchere za folic acid: chinthu ichi ndi chofunikira pakupanga maselo atsopano m'thupi, omwe ndiofunikira kwambiri kuti chamoyo chikulire ponse ponse m'mimba ndipo nthawi yomweyo mwana akangobadwa. Kuperewera kwa folic acid kumatha kudzetsa kuchepa kwa mafupa ndi chiwopsezo chokhala ndi zotupa za khansa.

Kugwiritsa ntchito avocados kuphika

Ma avocados samadyedwa nthawi zambiri ngati chomera chamtundu wina, amakonda kuwonjezerapo saladi kapena zokhwasula-khwasula. Mwachitsanzo, chakudya chotchuka kwambiri kuchokera pamenepo, malinga ndi ziwerengero, ndi Mexico appetizer guacamole: zokometsera, ndiwo zamasamba, mandimu ndi mandimu zimawonjezeredwa zamkati mwa zipatso, nthaka. Ma Avocados amaphatikizidwanso pokonza mafuta otsekemera ndi zopangira mkaka, ndikugwiritsidwanso ntchito popanga zakudya zamasamba, ndikuziika m'malo mwa nyama kapena mazira (komanso kuyambitsa sushi).

Ngati tikunena za maphikidwe, mapeyala angagwiritsidwe ntchito pokonza maphunziro oyamba kapena achiwiri, ndi zakudya zina, koma saladi, ndizothandiza kwambiri kwa odwala matenda ashuga. Mwachitsanzo, kuphatikiza izi:

• mapeyala
• theka la chifuwa cha nkhuku
• saladi imodzi yobiriwira
• mmodzi tbsp. l mandimu
• 100 gr. tchizi wowonda pang'ono,
• maolivi kulawa
• mafuta a azitona, mchere kulawa.

Chifuwa cha nkhuku chimayenera kugawidwa m'magulu awiri ofanana, kenako ndikuwaphika mu poto wamkaka pogwiritsa ntchito mafuta a masamba. Ikani nyama yomalizidwa pa mbale ndipo, mutatha kudikirira kuziziritsa, kudula muzidutswa tating'onoting'ono. Avocados amafunika kugawidwa mbali ziwiri, ndikuchotsa nthayo ndikudula msuzi wonsewo, kenako ndikudula mnofu wake ngati nkhuku. Pofuna kupewa kuphatikiza makutidwe a okosijeni, omwe zipatso zimatha kutuluka, ndikofunikira kuthira ndi mandimu mu saladi - mapeyala amasungidwanso ndi mtundu wake. Pakadali pano, masamba oyeretsa ndi owuma ayenera kuyika mbale, atadula kale zidutswa, pambuyo pake muyenera kuwonjezera nkhuku, avocado, maolivi ndi tchizi chowonongeka. Thirani pambale yotsirizidwa ndi mafuta a maolivi ndikusakaniza pang'ono.

Ntchito Zina za Avocado

Chipatso chotentha ichi chimagwiritsidwa ntchito mwachangu mumsika wamafuta komanso mu cosmetology. Mwachitsanzo, wina aliyense amatha kupanga chophimba kumaso kunyumba chomwe chimadyetsa ndi kupewetsa khungu, kuchipangitsa kukhala chosalala komanso cholimba. Kukonzekera chigoba, muyenera kusakaniza zamkati yosenda ya theka la avocado ndi mafuta a maolivi, kenako ndikuyika pankhope yanu ndikusiya kotala la ola. Ngati khungu limayamba mafuta kwambiri, mutha kugwiritsa ntchito zoyera ndi mandimu m'malo mwa mafuta, ndipo pakatha mphindi 15 muzitsuka chigoba ndi madzi ozizira.

Zothandiza pa mapeyala.

Zipatso za mbewu iyi zimakhala ndi zinthu zochulukirapo zambiri: potaziyamu, mkuwa, chitsulo, ndi zina zambiri. Komanso, chilengedwe sichinataye avocado a mavitamini: A, C, B1, B2, B3, PP, K, E.

Mafuta onyentchera amakhala mu avocados. Ubwino wake ndiwakuti amadziwidwa bwino ndi thupi.

Popeza Mndandanda wa avocado glycemic ndi wotsika kwambiri ndipo ndiofanana ndi magawo 10 okha, nthawi zambiri amalimbikitsidwa kwa odwala matenda ashuga. Koma ngati wodwala matenda ashuga achepa, ayenera kusiya kudya chipatsochi.

Nthawi yotentha, kudya chipatsochi ndikofunikira makamaka kwa anthu omwe ali ndi vuto la thukuta kwambiri. Ma Avocados ali ndi michere yambiri yofunika yomwe thupi la munthu limataya ndi thukuta lomwe limachulukirachulukira.

Advocado pamankhwala.

Ndi zabwino zake zonse, chipatsochi chimapezeka mosavuta m'magulu osiyanasiyana azachipatala.

Zipatso za Avocado zimakhala ndi oleic acid, omwe amagwiritsidwa ntchito kutsitsa magazi m'thupi. Mwambiri, izi zimathandiza kuchepetsa chiopsezo cha matenda amtima, zimalimbitsa mitsempha yamagazi ndi minofu yamtima.

Tingafinye timene timapangira masamba a avocado, omwe amagwiritsidwa ntchito ngati mankhwala ochizira matenda am'mimba komanso matenda osiyanasiyana am'mimba.

Poletsa matenda a prostate ndi m'mawere, nthawi zina, zipatso za avocados zitha kukhala zothandiza kwambiri.

Kutsutsana.

Zipatso za mbewu sizikulimbikitsidwa poyamwitsa. Kupezeka kwa mapeyala mu zakudya za mayi kumatha kuyambitsa matenda otsegula m'mimba mwa mwana.

Ndi chitetezo chofooka, madzi a avocado amatha kukhala owopsa kwa anthu okalamba ndi ana, popeza ali ndi mwayi waukulu wodwala matenda a listeriosis bacterium. Izi zingapangitse matenda opatsirana.
Matendawa ndi oopsa kwambiri kwa ana ndi amayi apakati.

Ndidayamba kuganiza za zomwe mitundu ya glycemic index yomwe ili nayo osiyanasiyana. Ndili ndi zambiri, ndiyenera kuyang'ana zotsalazo.
Popeza ndikudziwa kuti nkhaniyi ikukhudzana ndi ambiri omwe akutenga nawo mbali mu pulogalamu ya MLH, ndilingalira izi posachedwa "ndikuwonjezera zatsopano pam ndemanga zomwe ndingapeze.
Ngati wina atenga nawo mbali potolera chidziwitso ndikhala wokondwa kwambiri.

Mlozera wa Glycemic ( glycemic (glycemic) indexchidule Gi) Ndi chizindikiritso cha zomwe atatha kugwiritsa ntchito. Mlozera wa glycemic ndikuwonetsa kufanizira kwa momwe thupi limachitikira ndi chinthu chomwe thupi limachita poyera, pomwe cholembera cha glycemic chili 100. Ndondomeko zamatenda a glycemic pazinthu zina zonse zimayerekezedwa ndi index ya glycemic ya glucose, kutengera momwe iwo akumira msanga. Ngati mankhwala apatsidwa index yotsika ya glycemic, izi zikutanthauza kuti akatha, shuga m'magazi amakwera pang'onopang'ono. Mokulira pamlingo wamatumbo, msanga wamagazi umakwera pambuyo poti wadya, ndipo umakulirakulira shuga msanga pambuyo podya.
Mndandanda wa glycemic wa malonda umadalira zinthu zingapo - mtundu ndi kuchuluka komwe uli nako, njira yotithandizira kutentha, komanso zomwe zili.

Kuti adziwe index ya glycemic, kuyezetsa kotsatizana kudachitika pomwe odzipereka adadya zakudya zosiyanasiyana zomwe zimapatsa mphamvu yamafuta (50 g), ndipo kwa maola awiri kapena atatu otsatira, mphindi 15 zilizonse kwa ola loyamba kenako theka lililonse la ola, kuyezetsa magazi kunatengedwa. kudziwa kuchuluka kwa shuga. Kutengera ndi zotsatira za kusanthula, chithunzi cha shuga m'magazi chinapangidwa. Chithunzi ichi chimayerekezedwa ndi chithunzi chowongolera mutatha kudya 50 g ya shuga wowona.

Ndikuyika pano mawu kuchokera munkhani yomwe siyikugwirizana mwachindunji ndi index ya glycemic, koma imapereka lingaliro la njira ziti zomwe zikuyenera kugwiritsidwa ntchito posankha malonda, kuti pamapeto pake, mbale yomwe idalandidwa kuchokera kwa iwo ikhale ndi index yotsika ya glycemic.

Avocados mu mapuloteni-lipid zakudya

M'mabuku akale amakono onena za njira yochepetsera thupi, Montignac adalimbikitsa kusiya mapeyala wachiwiri, chifukwa mapeyala anali pomwepo ngati chida chomanga thupi. Komabe, m'mabuku amtsogolo a mabuku pa njira ya Montignac, kuletsa kumeneku kunachotsedwa ndipo mapeyala adayikidwa kale mndandanda wazakudya zomwe zimalimbikitsidwa kudya ngati pulogalamu ya chakudya panthawi ya chakudya chama protein-lipid, chifukwa index ya avocado glycemic ndi -10. Mwa njira, mu "Food Recipes for Montignac," avocado limapezeka mndandanda wa "Round Dance of Salads" komanso mu Chinsinsi cha Crab Pie yomwe idakonzekera gawo loyamba.

Kodi ndingathe kudya ma avocados omwe ali ndi matenda ashuga

Ndikofunikira kuti wodwalayo adye zipatso zokwanira. Kupatula apo, amafunikira michere ndi michere. Imapereka zotsatira zabwino ka avocados, popeza imakhala ndi ma calories okwanira ndipo ndi oyenera kuyimitsa zakudya. Ndi matenda 2 a shuga, mapeyala amaloledwa kuti adyedwe, koma pang'ono.

Chifukwa cha chipatsochi, chimbudzi chimayenda bwino, ndipo shuga wamagazi amachepetsedwa. Avocados amathandizira kuonjezera mphamvu ndikuthandizira thanzi la wodwalayo. Chipatsochi chimakhala ndi mannoheptulose; mankhwalawa amathandizira kuchepetsa shuga. Avocado ili ndi zinthu zofunikira ndipo nthawi zambiri imalimbikitsidwa ku matenda achilengedwe.

Mapindu a avocado mu shuga

Ndi matenda a shuga a mtundu wachibiri, mapeyala ndi zipatso zopindulitsa. Akatswiri odziwa ntchito amalimbikitsa kudya zipatso zosachepera kangapo pa sabata. Pogwiritsa ntchito avocados, shuga wamwazi amachepetsedwa chifukwa cha mannoheptulose. Komanso, chipatsocho chili ndi kuchuluka kwa mavitamini.

Avocado yokha siziwoneka kuti ndi calorie yapamwamba, kotero, imatengedwa mosavuta ndi thupi laumunthu ndipo ili ndi mafuta abwino okhala ndi zomera. Pogwiritsa ntchito mwana wosabadwayo, cholesterol m'mwazi imachepetsedwa, ndipo chiopsezo cha zolembedwa za atherosulinotic chimachepa.

100 magalamu a fetus ali ndi zopatsa mphamvu pafupifupi 160. Mlozera wa glycemic uli m'malo osiyanasiyana 10. Ngati mumadya chipatso chotere, ndiye kuti thupi la munthu amene akudwala matendawa lipatsidwa zinthu zonse zofunika komanso mavitamini.

Avocado ili ndi zinthu zabwino zotsatirazi:

1. Mwazi wamagazi amayamba kutsika kwambiri.
2. Kuchita bwino kukubwera bwino.
3. Mafuta a cholesterol amatsitsidwa.
4. Chidwi cha chidwi chimakwera.
5. Thupi limadzaza ndi zinthu zopindulitsa.
6. Chiwopsezo cha kuchepa magazi m'thupi chimapewedwa.
7. Thanzi la wodwalayo limayamba kuyenda bwino.
8. Metabolism ndi chimbudzi ndizofunikira.
9. Kupewa matenda a mtima.

Komanso, kapangidwe kake ka avocado kamaphatikizapo potaziyamu ndi mkuwa, chifukwa chake pakagwiritsidwa ntchito, kupangika kwa mankhwala kumapangidwanso chimodzimodzi. Pyridoxine hydrochloride imayendetsa kagayidwe m'thupi la munthu. Chifukwa cha mavitamini A, B, C, D, E, PP ndi phosphorous, calcium, magnesium, machulukitsidwe okhala ndi zinthu zofunikira zimachitika.

Ndi matenda a shuga, kapamba amadwala, kotero mannoheptulose amathandiza kutsika shuga m'magazi. Wodwala akamadzuka shuga, ndiye kuti pamakhala kuwonongeka kwa mtima. Potaziyamu amathandizira kulimbitsa minofu ya mtima, motero avocados amadziwika kuti ndi chinthu chofunikira kwambiri pakudya kwa odwala matenda ashuga.

Contraindication

M'malo mwake, sikuti onse odwala matenda ashuga omwe amatha kudya avocados. Sizoletsedwa kudya zipatso ndi kulemera kambiri ndi chifuwa. Matenda a matenda osatha a kapamba ndi m'mimba amaphatikizidwanso m'ndandanda wazotsutsana. Ngati wodwalayo ali ndi matenda a ndulu kapena impso, ndiye kuti chipatso sichikulimbikitsidwa kuti chidyedwe.

Panthawi yodyetsa mwana, mayi ayenera kusiya mapeyala, chifukwa izi zimapangitsa kuti mwana akhumudwe. Ndi matenda a endocrine, wodwalayo sayenera kuwonjezera zipatso tsiku lililonse. Muyenera kudya avocados ochulukirapo, chifukwa chimbudzi chingachitike. Pa ululu pamimba, tikulimbikitsidwa kusiya mwana wosabadwayo, popeza izi ndizotheka kusalolera kwa chinthu.

Kupangidwa kwamankhwala

Kugwiritsa ntchito mapeyala m'thupi chifukwa cha kapangidwe kake kama mankhwala. Nthawi zambiri munthu amadya zakudya zinazake, osaganizira zomwe angakwaniritse pakagwiritsidwe ntchito kake. Chifukwa chake, kuti mumvetsetse momwe zipatso zam'malo otentha zimachitikira munthu, muyenera kudziwa mavitamini omwe ali mu avocados komanso zomwe ndizofunikira zomwe zomwe zimadzazidwa. Tebulo lomwe lili pansipa likuthandizani kuzindikira izi.

Dzina la Vitamini kapena Element

Peresenti yamaphunziro azololedwa tsiku lililonse (pafupifupi mfundo zimaperekedwa)

Kuphatikizika kwa mavitamini ndi kufufuza kwa zinthu za avocado kumakupatsani mwayi wodzaza thupi ndi mapindu. Mukungoyang'ana pa deta yomwe ili pamwambapa, tsopano mutha kumvetsetsa kuti zingagwiritsidwe ntchito bwanji kapena zinthuzi palimodzi ndi chipatso chokoma ndi choyambirira ichi.

Avocado: index ya glycemic, mtengo wazakudya ndi zopatsa mphamvu

Mlozera wa glycemic ndi chisonyezo chomwe chimafotokozera mphamvu ya kusintha kwa shuga m'magazi. Mndandanda wa glycemic wa avocado ndi magawo 10. Poyerekeza, index ya shuga (glucose wangwiro) ndi magawo zana. Kutengera izi, titha kunena kuti chipatso ichi ndichilengedwe chofunikira kwambiri pochiritsa ndi mafuta omwe amadya mafuta.

Avocado amadziwika kuti ndi chipatso cha kalori wamphamvu kwambiri. Koma izi siziyenera kusokoneza iwo omwe akufuna kuchepa thupi. Zambiri zomwe zimakhala ndi mafuta osaphatikizika mumtengowo zimapangitsa kuti digeti isafe.Mwambiri, zopatsa mphamvu za calorie za avocados ndi 160 kcal pa magalamu 100 aliwonse a zipatso. Chifukwa chake, 1 gramu ya mankhwala ili ndi 1.6 kcal.

Kuti mudziwe kuchuluka kwa zopatsa mphamvu mu 1 avocado, muyenera kuchotsa mwala kuchokera pamenepo, kulemera, ndikuchulukitsa zotsatira ndi 1.6. Mwachitsanzo, ngati kulemera kwa mankhwala okonzeka kudya (opanda miyala ndi peel) ndi magalamu 190, ndiye kuti zopatsa mphamvu zake zimakhala 304 kcal. Ndikovuta kwambiri kuti diso lizindikire kuchuluka kwa mapeyala, motero ndi bwino kugwiritsa ntchito masikelo poyeza. Komabe, zadziwika kuti kulemera kwapakati pa khanda limodzi kumatha kuyambira 210 mpaka 300 g.

Polankhula za phindu la zipatsozo, ndikofunikira kudziwa kuti 100 magalamu a avocado ali:

• mapuloteni - 2 g
• mafuta - 14.7 g
• chakudya - 1,8 g
• CHIKWANGWANI chamafuta - 6.7 g
• madzi - 72.23 g.

Pambuyo pazinthu zokhala ndi kalori, kuchuluka kwa thanzi ndi index ya glycemic ya avocados, titha kuyamba kuphunzira za zipatso za zipatso zam'mapiri izi kwa thanzi la munthu.

Ubwino wazipatso za thupi

Kuphatikizika kwamankhwala ndi mankhwala ocheperako a glycemic kumapangitsa avocados kukhala chakudya chabwino kwambiri. Monga tanena kale, ngakhale zili ndi zopatsa mphamvu zambiri, izi zimapangidwa mosavuta ndi thupi, osawopa kuyiphatikiza ndi zakudya.

Avocados ndi ofunikira kuti thupi lizilimbitsa thupi, kulimbitsa mtima. Potaziyamu, yomwe ndi gawo la chipatso, amatha kutsitsa magazi, chifukwa chake ndiwothandiza kwambiri kwa odwala matenda oopsa.

Phindu lalikulu la avocados m'thupi ndi kuti oleic acid, yomwe ndi gawo la mankhwala omwe amapanga zipatso, amaphwanya cholesterol yoyipa ndikuletsa kuphatikizira kwake. Avocados amaloledwa gastritis, zilonda ndi kudzimbidwa. Zimathandizira kutulutsa kwam'mimba thirakiti ndipo limathandizira kugaya chakudya kwathunthu.

Avocados amatha kutulutsa madzi owonjezera m'thupi. Chifukwa chake, chikuyenera kugwiritsidwa ntchito pafupipafupi ndi anthu omwe nthawi zambiri amakhala odzikuza.

Avocados amathandiza amayi kupewa khansa ya m'mawere, ndi abambo - kubwezeretsa mphamvu pambuyo pogwira ntchito molimbika komanso mwamphamvu. Ndiponso, chipatso chimathandizira kubwezeretsa potency mwa amuna, chifukwa chake amalimbikitsidwa kuti azigwiritsa ntchito pakamwa.

Kwa ana, zipatsozi ndizothandiza monga munthu wamkulu. Avocados amathandizira kuyamwa kashiamu mthupi la mwana, chomwe ndichofunikira kwambiri pakukula kwa thupi. Avocados amathandizira kulimbikitsa njira za ubongo mwa ana, zomwe ndizofunikira pakuwonjezera kupsinjika kwa malingaliro. Komabe, tikulimbikitsidwa kukhazikitsa avocados muzakudya za ana palibe kale chaka chimodzi. Pongoyambira, ikhoza kukhala yopanda zipatso kapena yosalala (yaying'ono).

Avocado amathandizanso kukhazikitsa ntchito ya chiwindi. Izi zimachitika chifukwa chakuti chipangidwe cha chipatso chotenthedwachi chili ndi vitamini B6, chofunikira kwambiri kwa thupi.

Zimathandizira avocados kukhalabe ndi maonedwe achilengedwe ndipo ndi njira yolepheretsa kuyipa kwamatumbo. Chifukwa chakuti ma avocados ali ndi mapuloteni ambiri, chipatso ichi ndi chofunikira kwambiri kwa anthu azamasamba komanso anthu omwe amakonda masewera.

Vitamini E, yemwe ali mbali ya chipatso, amasunga khungu ndikukhala wachinyamata. Nthawi zambiri, avocado kapena mafuta ake ndi gawo lamafuta amthupi, zotupa, ma shampoos, masks ndi zodzola zina. Nthawi zambiri mafuta awa amagwiritsidwa ntchito pokonza minyewa. Kuphatikiza apo, mafuta a avocado ndi chida chabwino kwambiri cha aromatherapy.

Ndikofunika kukumbukira kuti zabwino zomwe zili pamwambapa zitha kupezeka pokhapokha ngati mankhwalawo adya mwatsopano. Pa chithandizo cha kutentha, katundu wina amatha kuzimiririka.

Kuvulaza ndi zotsutsana

Avocados sangathe kuvulaza thupi lathanzi. Komabe, pali zina zotsutsana zomwe ziyenera kulingaliridwa, izi:

1. Osagwiritsa ntchito chipatsochi molakwika.
2. Ngati munthu sakhudzidwa ndi zipatso zamtundu wa zipatso, ndiye kuti nthawi zambiri matendawo angayambike pogwiritsa ntchito avocados.
3. Ana ayenera kupewetsa avocados m'magawo ang'onoang'ono, chifukwa chipatsochi sichachilendo ndipo chingayambitse chifuwa.
4. Osamadya mwala wazipatso ndi peel yake, chifukwa ali ndi zinthu zapoizoni.

Kuphatikiza pa zotsutsana pamwambapa, kusalolera payekhapayekha pazinthu zomwe zimatha kusiyanitsidwa. Potere, chipatsocho chimayenera kusankhidwa kwathunthu kuchokera ku chakudya.

Ubwino wathanzi

Chipatso chosiririka ichi chimakhala ndi mafuta azamasamba 30%, omwe amathandiza kuchepetsa mafuta m'thupi mafuta. Malinga ndi magwero osiyanasiyana amafuta mu magalamu 100 a mwana wosabadwa, 6% okha, ndi mapuloteni - 8%. Avocados ndi amtengo wapatali chifukwa chokhoza kuthana ndi thanzi labwino.

Kuthandiza kwa avocados kumachitika chifukwa cha kupezeka kwa zinthu zamtengo wapatali izi:

• Vitamini K
• Vitamini E
• Vitamini C
• Vitamini B6
• Vitamini PP
• potaziyamu
• folic acid
• mkuwa
• magnesium
• chitsulo
• Manganese
• sodium

Mapindu a avocados ndi awa:

• kusintha kwa mtima ndi mtima chifukwa cha potaziyamu,
• kuletsa kwa kukalamba, kulimbitsa thupi chifukwa cha kukhalapo kwa vitamini E,
• kuchepetsa chiopsezo chotengera atherosulinosis chifukwa cha monothersaturated fat acids,
• kuchuluka hemoglobin m'magazi. Izi ndichifukwa choti mwana wosabadwayo amakhala ndi mkuwa ndi chitsulo,
• kuchepa kwa kupanikizika kwa systolic ndi diastolic,
• kubwezeretsa kwa genitourinary dongosolo, kubereka. Asayansi atsimikizira kuti iyi ndi aphrodisiac yamphamvu. Chifukwa chake, abambo ndi amayi omwe ali ndi mavuto mu gawo la kugonana amalimbikitsidwa kuti adye chipatso chowonjezereka kuti aonjezere libido,
• kuwonongeka kwa maselo a khansa komanso chopinga chotupa cha zotupa zopweteka,
• kusintha kwa kukumbukira, ntchito zamaganizidwe,
• Matenda a hematopoiesis,
• chepetsani kutopa ndi kukwiya,
• kulimbitsa mafupa ndi mano.

Mlozera wa Glycemic

Koma mutasintha kusinthasintha, chithandizo cha kutentha, mndandanda wazinthu zina umakwera. Avocados siali m'gulu la amenewo.

Mndandanda wamatumbo a avocados ndi magawo 10 okha.

Ndikofunikanso kuti anthu omwe ali ndi vuto la endocrine aziganizira zomwe zili m'mbalezo. Kupatula apo, ndi mitundu ya shuga ndi yachiwiri ya matenda ashuga, muyenera kusungitsa thupi lanu bwino. Mu magalamu 100 a mwana wosabadwayo, pafupifupi 160 kcal.

Njira zogwiritsira ntchito

Kuti chipatsochi chibweretse zabwino zambiri, muyenera kudziwa momwe mungachire bwino. Pali njira zosiyanasiyana zomwe mungagwiritse ntchito mapeyala.

Zipatso zosaloledwa zimaloledwa:

• idyani yaiwisi
• onjezani nyama, saladi,
• kufalitsa mkate wosenda
• gwiritsani ntchito kuphika zakudya zazikulu, mchere.

Kuchiritsa kwamoto nthawi zambiri kumapatsa zipatso. Chifukwa mothandizidwa ndi kutentha, mavitamini ambiri amawonongeka.

Ngakhale mutasankha njira iti, mwana wakhanda ayenera kuyeretsedwa kaye. Kuti muchite izi, chitani zinthu zingapo izi:

• yang'anani chipatsocho kuti chikupsa. Ngati ili yofewa pang'ono, izi zikuwonetsa kuyenerera kwake kwa chakudya. Kupezeka kwa malo akuda komanso zofewa kwambiri kumawonetsa kuti chipatsocho ndi chovunda ndipo sichoyenera kudya,
• dulani mwana wosabadwa pakati, ndikutsata fupa ndi mpeni. Zipatso zosiririka zimatengedwa m'magawo awiri ndikugundana mbali zosiyanasiyana.
• Pambuyo poti zipatsozo zapatula, mwala umatulutsidwa ndi kutayidwa.
• yeretsani mwana wosabadwa. Ndikupanga mpeni m'mphepete. Ziyenera kukhala zosavuta kubwerera. Njira yosavuta yoyeretsera ndi motere: ikani theka la avocado pansi ndikudula ndikucheka kwa peel mu mizere, chotsani Mzere uliwonse payokha. Simungathe kusenda, koma idyani zamkati ndi supuni.

Zipatso za peeled zimadyedwa monga momwe mungafunire. Mwachitsanzo, ena amadulidwa ndikumawonjezera saladi. Kapena pangani mbatata yosenda. Pali maphikidwe ambiri a zakudya zokoma kuchokera ku mankhwala ochokera kunja. Anthu odwala matenda ashuga amalangizidwa kugwiritsa ntchito njira zomwe azidya.

Ndizofunika kudziwa kuti maphikidwe a zakudya za avocado omwe amaloledwa kugwiritsidwa ntchito ndi odwala matenda ashuga ndi osiyanasiyana. Nthawi zambiri, mwana wosabadwayo amagwiritsidwa ntchito yaiwisi. Ganizirani momwe mungaphikitsire saladi ndi mbatata zosenda mu zipatso zosiririka izi.

Kupanga saladi, muyenera zosakaniza zotsatirazi:

• mphesa zitatu zazing'ono,
• masamba ena a basil
• supuni ya mafuta a azitona
• ndimu imodzi
• mbewu zina zamakangaza
• masamba awiri azitsamba,
• mapeyala
• anyezi awiri ofiira.

Chekani anyezi ndi zilowerere mumtsuko wamadzi. Grate supuni ya mandimu zest ndi kusakaniza ndi mafuta. Sendani mphesa ndi kuwaza zamkerizo m'magawo ang'onoang'ono. Sendani mapeyala ndi kuwaza. Lumikizani zida zonse.

Chinsinsi china cha saladi chikuwoneka pansipa:

• tengani tomato awiri, parsley, cilantro, katsabola, ndimu imodzi ndi avocados awiri,
• kusenda avocado ndikuchotsa mwalawo. Dulani ang'onoang'ono
• kuwaza phwetekere
• chotsa mafuta
• phatikizani zonse zofunikira, mchere ndikusakaniza bwino,
• nyengo ndi mandimu.

Zipatso zapadera zimayenda bwino ndi:

Ndibwino kuti odwala matenda ashuga azitha kudya avocado yosenda. Kuti mukonze izi, muyenera kuyeretsa zipatso ndikupeza mwala. Sambani ndikucheka apulo limodzi. Pogaya zinthu zonse ziwiri mu blender. Mchere ndi tsabola kulawa, kufinya mandimu.

Avocado Puree

Muthanso kuwonjezera msuzi tchizi. Koma tiyenera kukumbukira kuti ndi matenda ashuga sayenera kuzunzidwa. Konzani msuzi motere: tengani tchizi wamba kapena tchizi chowonjezera ndi bowa muyezo wa 2: 1.

Pukutira zosakaniza pa grater, onjezani supuni ya zipatso zosemphana ndi kufinya theka la ndimu. Thirani supuni ziwiri za madzi a phwetekere ndikuwonjezera mchere.

Makanema okhudzana nawo

Chifukwa chiyani avocado ndi othandiza? Kodi ndizotheka kudya chipatsochi ndi matenda ashuga? Mayankho mu kanema:

Chifukwa chake, avocado ndi chipatso chothandiza kwa anthu omwe ali ndi matenda osokoneza bongo a mellitus. Ili ndi mavitamini ambiri, kufufuza zinthu. Kafukufuku akuwonetsa kuti mwana wosabadwayo amathandizira kusintha kwa odwala matenda ashuga, kusinthitsa kuchuluka kwa shuga m'magazi. Koma muyenera kudziwa momwe mungagwiritsire ntchito bwino zipatso zosowa. Kupanda kutero, pali chiopsezo cha mavuto ndi m'mimba thirakiti, kukulira kwa thupi lomwe siligwirizana.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Phunzirani zambiri. Osati mankhwala. ->

Zakudya zopatsa thanzi za 100 g avocado:

Mphamvu 160 kcal

Katundu wa Avocado Slimming

Kodi maziko azomwe asayansi adakumana nawo, akunena kuti avocado ili ndi zinthu zomwe zingagwiritsidwe ntchito pakuchepetsa thupi?

Avocado ndi chipatso chomwe chimakhala ndi zopatsa mphamvu zochulukirapo kuposa zina, komabe, titha kunena kuti awa ndi "zabwino" zopatsa mphamvu chifukwa cha zopatsa thanzi zomwe ali nazo, mafuta ambiri a avocado ndi mafuta onenepa, chifukwa chake, amatha kumatchedwa othandiza, chifukwa amathandiza thupi kugwira ntchito moyenera. Osanenapo phindu lazakudya zamafuta.

Chifukwa chake, avocado ndi chipatso chomwe chimakhala chopindulitsa kwambiri pakuchepetsa thupi. Itha kugwiritsidwa ntchito pakuwopsezedwa musakudziwa choti mudye.

Kodi ntchito yamalonda ndiyotani?

Zopatsa mphamvu zama calorie ndi 160 ... 223 kilocalories pa 100 gramu. Mtengo wolondola umatsimikiziridwa ndi mitundu yazomera, komanso kupsa kwake. Zopatsa mphamvu zopatsa mphamvu zambiri za avocados zimachitika chifukwa cha kuchuluka kwamafuta acids osakanizidwa mumkati mwa chipatso.

Chifukwa cha kupezeka kwawo, mafuta mu zamkati ali ndi katundu wopindulitsa - umakumbidwa mosavuta m'thupi lathu. Kuphatikiza apo, phindu la zipatso zake ndizosadabwitsa - lili ndi zinthu zambiri, mchere ndi mavitamini - lili ndi mavitamini B ambiri ndi E. Koma ma carbohydrate (kutanthauza kuti "zothandiza" ma carbohydrate, mwa ena) kulibe.

Glycemic index yazipatso ndi yotsika kwambiri. Mlozera wa glycemic ndi gawo, mtengo womwe umayang'aniridwa osati ndi iwo omwe akufuna kuchepetsa thupi, komanso anthu omwe ali ndi matenda ashuga. Pokhala ndi mtengo kuchokera zero mpaka zana, index ya glycemic imatsimikizira kuchuluka kwa kusintha kwa chakudya cholowetsedwa kukhala mphamvu.

Kukwera kwake, kuthamanga kwa mphamvu kumaonedwa, komanso kuthamanga kwa shuga m'magazi kumakwera. Ngati glycemic index ili pansi pa 55, mankhwalawo amayambitsa kuchuluka kwambiri kwa shuga ndipo sikuwopsa kuonda komanso odwala matenda ashuga. Izi ndi zomwe avocado amatanthauza - index yake ya glycemic ndi zero.

Chifukwa ndi momwe mungagwiritsire ntchito avocado?

Avocados sangatchulidwe ndi zakudya zamafuta, chithunzi chochepa, mukamadya, simupeza. Koma zinthu zomwe ndi gawo lamapangidwe azachipatso zomwe chipatsocho chimaletsa kugunda kwa mtima ndi matenda ena a mtima dongosolo, zimathandiza kuthana bwino ndi zovuta zina. Pali "ma pluses" ogwiritsidwa ntchito ndi ma avocados komanso maonekedwe athu - chipatso chimathandizira khungu. Zotsatira zabwino, mankhwalawa amayenera kudyedwa nthawi zonse - osachepera 100 magalamu tsiku lililonse.

Ngakhale ndi chipatso, ambiri amazindikira mapeyala ngati masamba. Chifukwa chakuti mankhwalawa sapezeka mu zakudya, makamaka, ndi zokhwasula-khwasula kapena zowonjezera zina zothandiza kuzakudya zina zozizira kapena sopo.

Iwo amadya zonse mosamala bwino komanso zosaphika. Potsirizira pake, iyenera kudulidwa ndi mpeni pamodzi ndi zipatso. Dulani? Sinthani ma halves pang'ono wina ndi mnzake - fupa limasiyanitsidwa ndi zamkati, ndipo zitatha izi ndizosavuta kutulutsa. Avocados amatha kufalitsa pamchenga, kuwonjezeredwa ndi shrimp, bowa ndi zina zodzikongoletsera, kuphatikizapo zothandiza pakuchepetsa thupi, zomwe zimagwiritsidwa ntchito ngati kudzaza kwa sushi (imakhala ndi mipukutu ya Philadelphia ndi California).

Mlengalenga, mnofu wazipatso umadetsedwa, ndipo kakomedwe kake kamasintha - kapangidwe kake ka mankhwala ndi omwe amachititsa izi, ndipo izi sizowabwezera, gawo chabe. Kuti musadetse, madontho ochepa a mandimu nthawi zambiri amawonjezeredwa pa avocado.

Kusayerekeza kumatsimikiziridwa ndi kuuma kokwanira kwa chipatso - awa ndi mapeyala omwe amabwera m'misika yathu. Zimacha mkati mwa masabata awiri kapena atatu ndipo nthawi zambiri kwa ogula omaliza malonda ake amapsa. Chizindikiro cha kupsa - kufewa kwa chipatso - mukamadina peel ndi chala chanu, mano amawoneka ndipo amakhalabe. Kodi mwapeza zipatso zosapsa? Palibe vuto! Ingosiyani kwakanthawi mumdima ndipo udzakhwima.

Kamodzi chomera chamtchire, ma avocados lero amadzala mchikhalidwe. Koyambira ku South America, tsopano kumera kumwera kwa Europe. Pali mitundu ingapo ya izo, yotchuka kwambiri (komanso yosangalatsa kwambiri!) Kodi mitundu ya Ettlinger ndi Hass. Katundu wawo, zakudya zopatsa thanzi ndi mndandanda wa glycemic ndizofanana.

Mutha kugwiritsanso ntchito njere ya avocado - ilinso ndi zinthu zofunika, koma izi sizofunika mtengo: sizotheka kudyedwa. Mumawonekedwe okongola, ndi fungo lachilengedwe komanso fungo labwino.

Asayansi amagwirizana kuti dziko limakhala ngati limadalira chakudya chomwe chimatengedwa. Makamaka, kugwiritsa ntchito mitundu yosiyanasiyana ya zinthu, njira imodzi kapena ina, kumakhudza kuchuluka kwa shuga m'magazi, olumikizidwa ndi kupanga kwa insulini kuti isasokoneze. Izi zidatilola kukhazikitsa lingaliro la glycemic index ya zinthu, yodziwika ndi kuthekera kwa chakudya chamafuta kupangitsa kuchuluka kwa shuga m'magazi.

Zinthu zonse zogulitsa zingagawike m'magulu atatu:

mkulu GI (wopitilira 60)

ndi GI wapakati (41 - 60)

gi gi (mpaka 40)

Zapamwamba kwambiri za GI zimapezeka muzinthu zophika mkate, makeke, maswiti, ayisikilimu, chimanga ndi pasitala, mitundu ina ya zipatso ndi zipatso.Kufunika kwa zipatso kwaposachedwa kukafunsidwa ndi asayansi ambiri, kupatsidwa gawo lalikulu la GI mwa ena mwa iwo, omwe amachulukitsidwa kwambiri pokhudzana ndi kumwa msuzi watsopano. Mndandanda wa zipatso za glycemic wotsika umawalola kuti adyedwe mu kuchuluka kulikonse popanda kuwopa kuvulaza thanzi.

Mndandanda wotsika wa glycemic umapezeka muzotsatira zotsatirazi:

Mlozera wapakati wa glycemic uli Persimmon (45),mphesa (45), mango (55), nthochi (60). Poganizira zabwino za zipatsozi chifukwa cha kapangidwe kake ka Vitamini ndi mchere komanso kuvulaza komwe kumachitika chifukwa cha mankhwala apamwamba, ndi bwino kugwiritsa ntchito zipatsozi mosamala kwambiri anthu omwe ali ndi matenda ashuga. Kuchuluka kwambiri kwa kapamba kumawalepheretsa, kukulitsa zomwe zimachitika mthupi. Kuwona mwachidule kufunika kwa zipatsozi, ndikofunikira kudziwa kuti Persimmon imasintha mkhalidwe wamtima wamtima komanso kupewa kapangidwe ka khansa. Mphesa ndizothandiza pa zotupa za atherosselotic, kupatsirana kufotokozera kwa ziwengo za sclerotic ndi cholesterol yayikulu yamagazi. Mango amadziwika kuti ndi antipyretic wabwino, wokodzetsa komanso woletsa. Ngakhale pali mavitamini ndi michere yambiri mmenemo, iyenera kugwiritsidwa ntchito mosamala mu chakudya, kutsatira malangizo okhwima. Banana - chinthu chomwe chimathandiza kupewa matenda am'mimba, mtima ndi kukalamba msanga. Banana ndiye chipatso chokhacho chomwe chili ndi serotonin - mahomoni achisangalalo omwe amachepetsa ma spleen ndi ma depo, ndikukulolani kuti mukhale osangalala.

Pineapple - ali ndi mndandanda wokwera wa glycemic - ndi chipatso cha malo achitetezo aku Brazil, omwe amaphatikiza mavitamini C, A, E, PP, beta-carotene komanso gulu la mavitamini B okhala ndi alkaloids, limalimbikitsa mphamvu. Kuphatikizika kwa micherement ya chinanazi (iodini, potaziyamu, calcium, magnesium, manganese, mkuwa, chitsulo, phosphorous ndi zinc) mophatikiza ndi bromelain, chinthu chogwira ntchito kwachilengedwe chomwe chimawononga mapuloteni ndi enzyme, chimapangitsa kukhala chakudya chomwe amakonda kwambiri kwa iwo omwe akufuna kuchepa thupi.

Komabe Pineapple Glycemic Index ndi magawo 65, yomwe imawerengera ngati chipatso chofunikira chisamaliro pakugwiritsa ntchito.

Saladi ya Avocado Yosavuta: Chinsinsi

Saladi iyi ndi yoyenera patebulo lokondwerera, pachakudya chamadzulo chilichonse kapena chamadzulo, ndipo zinthu zomwe zimakonzedwa zitha kugulidwa ku supermarket iliyonse popanda zovuta. Chifukwa chake, kuphika muyenera:

• 1 avocado
• 500 g wa kabichi wa Beijing,
• 150 g wa nkhaka (zatsopano),
• Supuni zitatu za mafuta,
• 2-3 ma PC. tomato wapakatikati kapena ma 4-5 ma PC. tomato
• 35-50 ml ya mandimu
• Zitsamba zowuma za Provence, mchere - kuwonjezera kulawa.

Choyamba muyenera kukonzekera nkhaka ndi tomato. Ayenera kutsukidwa bwino ndikudulidwa mzidutswa. Kenako, kabichi ya Beijing imadulidwa ndikuwonjezeranso masamba.

Avocados ayenera peeled, pitting ndi kudula mbali. Zosakaniza zonse zimaphatikizidwa mu mbale ya saladi, zonunkhira, mchere, mafuta a azitona ndi mandimu zimawonjezeredwa. Zonse zimasakanikirana bwino.

Kodi avocado ndiabwino kuti?

Zakudya Zam'madzi mu Avocados ndi Maphikidwe ochepera
Avocados, chakudya, zopatsa mphamvu, zopatsa thanzi komanso maphikidwe

Pali mitundu iwiri yayikulu ya avocad omwe amagulitsidwa m'misika. Chofala kwambiri ndi Hass Avocado (California) yokhala ndi khungu lakuda komanso losalala.

Ina ndi mapeyala aku Florida (Fuente ndi amodzi mwa mitunduyi), yomwe imakhala ndi khungu lowoneka bwino owonda kwambiri ndipo limafupikira kawiri kukula kwa Hass. Ma avocados aku California amakhala ndi mafuta ochulukirapo (ambiri opangidwira kwambiri) ndipo nthawi zambiri amakhala ndi michere yambiri kuposa mapeyala ku Florida, pafupifupi kuchuluka kwamoto ochulukirapo (mwa kuchuluka kapena kulemera kwake).

Chifukwa ma avocados samakhwima mpaka atakololedwa, amapezeka masiku onse chaka chonse m'malo ambiri.

Zakudya zomanga thupi ndi ulusi mu avocados

1. ½ chikho cha California Avocado ma cubes: galamu imodzi yogwira (net) yogulitsa chakudya kuphatikiza 5 magalamu a fiber ndi 120 calories
2. 1 avareji ya California avocado (pafupifupi ma onto 5): 3 g yogwira (net) yogulitsa chakudya kuphatikiza 9 g ya fiber ndi 227 zopatsa mphamvu
3. 1 avareji Florida avocado (pafupifupi mailo 11): magalamu 7 a mphamvu (net) yamafuta kuphatikiza 17 magalamu a fiber ndi 365 zopatsa mphamvu

Kapangidwe ka Avocado

Kutumiza Kukula 1 Yapakatikati (145 g)
Zopatsa mphamvu 232
Zopatsa mphamvu kuchokera ku Fat 188
Mafuta Onse 20.9 g 32%
Mafuta okwera 3.1 g 15%
Mafuta a Polyunsaturated 2.7 g
Mafuta opanikizika 13.9g
Cholesterol 0 mg 0%
Sodium 10 mg 0%
Potaziyamu 703.15 mg 20%
Zakudya zamafuta 11.9 g 4%
Zakudya za michere 9.9 g 40%
Shuga 1g
Mapuloteni 2.9 g
Vitamini A 3% Vitamini C 24%
Calcium 1% Iron 4%

* Kutengera ndi zakudya zopatsa mphamvu 2000

Kuchuluka kwa zopatsa mphamvu mu mapeyala zimatengera kukula kwake. Zowonjezera za thanzi za avocado zomwe zawonetsedwa pa cholembera zimangotanthauza za avoca, koma mapeyala ambiri amakhala akulu.

Malinga ndi Database ya USDA Nutrient, avocado yokulirapo pang'ono (201 magalamu) ili ndi zopatsa mphamvu 322. Zipatso zazikulu zimakhala ndi magalamu 30 amafuta, magalamu 4.2 amafuta ambiri, pafupifupi magalamu 20 a mafuta opangika, magalamu a 3,6 a mafuta a polyunsaturated, ndi 13,5 magalamu a CHIKWANGWANI.

Koma mwina simunadye avocado yonse muulendo umodzi. Ndichofunika kwambiri kuyang'ana zopatsa mphamvu za pathupi pa supuni iliyonse kuti muwone momwe ma calories anu ochokera ku avocados amakulira.

Avocado zopatsa mphamvu supuni

Ngati mutayala nyemba zopyapyala pa sangweji yanu ya zakudya kapena kuwonjezera pang'ono pamatumba anu athanzi monga guacamole, mwina mumatha kudya zipatso zosakwana 30 g kapena 2. Pafupifupi 25 calories muli supuni ya guacamole, kotero ndi supuni ziwiri, mungathe kuwonjezera ma calorie 50 pachakudya chanu.

Izi sizoyipa kwambiri, sichoncho? Izi siziri choncho ngati zonse zomwe mwawonjezera ku guacamole. Vuto ndiloti ambiri aife timawonjezeranso zina. Kuphatikiza apo, mtundu wina wa guacamole ukhoza kukhala ndi zosakaniza zina, monga shuga.

Nthawi zambiri, gawo limodzi la supuni ziwiri za guacamole lili ndi ma calories 50, ma gramu 4.5 a mafuta (2 magalamu a mafuta a saturated), 240 mg wa sodium ndi 3 magalamu a chakudya ndi gramu imodzi ya protein.

Malingana ngati mukukumbukira kukula kwamagwiritsidwe, ikhoza kukhala chowonjezera chamagulu pazakudya zanu.

Kuonjezera zopatsa mphamvu za peyala ku supuni kungakhale kovuta chifukwa mumakonda kugwiritsa ntchito supuni kuyeza mwana wosabadwa? Ambiri aife timangodula chipatso kapena kugawa avocado m'magawo kuti titenge gawo lomwe tikufuna.

Ngati mudya gawo limodzi mwa magawo asanu a avocado - zipatso zosakwana theka la zipatso - mudzadya supuni ziwiri za avocado kapena 50 calories.

Avocados ndi kuwonda

Popeza ma avocados ali ndi zopatsa mphamvu zambiri, mutha kusunga zakudya zamcherezi m'zakudya zanu, koma muyenera kusamala ndi kuchuluka kwa momwe mumadyera.

Mutha kugwiritsa ntchito avocados m'malo mwa zofalitsa zina kapena zodzadza zomwe zimapereka mafuta osakhala athanzi, monga batala kapena margarine, omwe amatha kukhala ndi mafuta kapena mafuta a trans. Malingana ngati mutha kuwongolera ma caloros anu ku avocados ndikudya supuni yokha ya avocados (kapena ochulukirapo), mudzachepetsa thupi ndi avocados.

Zitha kuvulaza komanso kuvomerezeka kugwiritsa ntchito

Matenda a shuga a Type 2 ndi avocad ndi omwe amagwirizana kwambiri. Chofunikira kwambiri ndikudya mwana wosabadwayo molingana ndi malamulo ena komanso muyezo yaying'ono. Mwalawo, womwe uli mu avocado uli ndi zinthu zofunikira, amathandizira matenda osiyanasiyana. Koma ilinso ndi zinthu zapoizoni, ndiye chifukwa chake ziyenera kugwiritsidwa ntchito mu Mlingo wocheperako, apo ayi zimayambitsa poizoni ndikusokoneza chimbudzi.

Zipatso zimaloledwa kutenga zosaposa zidutswa ziwiri patsiku. Ndi kunenepa kwambiri, muyenera kuchepetsa kugwiritsa ntchito avocados mpaka theka. Chogulitsirochi ndi-calorie yapamwamba, chifukwa chake muyenera kudya mosamala.

Tuna ndi Avocado Saladi

Kuti mukonzekere, muyenera:

• 1 avocado
• 200 g nsomba zamzitini
• 3-5 nthambi za oregano,
• Anyezi wochepa
• 1 mandimu
• mchere ndi zonunkhira kuti mulawe.

Tinsalu tiyenera kuchotsera mumtsuko ndi kusenda bwino ndi foloko pa mbale. Kenako, mapeyala amayenera kupendedwa, ndikuchotsedwa, ndikudulidwa. Anyezi amayenera kuyikidwa anyezi, osankhidwa kukhala mphete zoonda zocheperako, ndikuthira oregano. Sakanizani zonse, kuthiriridwa ndi mandimu. Gawo lomaliza ndikumanga mchere ndi kuwonjezera zonunkhira zina.

Mapeyala oyenga

Avocado yokonzedwa motere ndi mbale yabwino yam'mbali. Itha kuthandizidwa ndi nyama. Kuphatikiza uku, zikuwonetsa bwino kukoma kwake.

Pophika, muyenera kugawanitsa avocado pakati, kuchotsa mwalawo, kuthira mafuta a azitona ndi mchere. Kenako, zipatsozo ziyenera kuyikidwa pa grill (kudula pansi) ndikuphika kwa mphindi zitatu. Ikakonzeka, mbale yakumaso yotere iyenera kuyikidwa pambale ndikuwazidwa ndi zonunkhira ngati mukufuna.

Avocado smoothie

Smoothies ndi chakudya chabwino, chomwe chimatha kukhala chakudya chachikulu kapena chotsalira. Chinsinsi ichi cha avocados ndichotsereza chachikulu kwa anthu omwe amatsatira zakudya zamafuta. Kuti mupange smoothie kuchokera ku avocado, muyenera kupera chipatso chowumbidwa, ndikuchiyika mu mbale yofanizira. Chinanazi, zipatso ndi nthochi zomwe mumakonda kwambiri ziyenera kuwonjezeredwa ku avocado.

Monga mapuloteni owonjezera, mutha kuwonjezera mkaka kapena yogati yachilengedwe. Zosakaniza zonse zimakukwapulidwa bwino ndikumazigwiritsa ntchito patebulo kapena kapu iliyonse yabwino.

Pomaliza

Avocado ndi chipatso choyambirira, chokoma komanso chopatsa thanzi kwambiri. Kugwiritsa ntchito kwake kumathandizira thupi kupanga chifukwa chosowa zinthu zofunika ndikukwaniritsa njala, zomwe ndizofunikira kwambiri pakudya.

Pali mbale zambiri pomwe chipatso ichi ndiye chopangira chachikulu. Ndikofunika kuti avocados iyende bwino ndi zinthu zina zambiri.