Ama-avovocos asebenza kokubili angaphelelwa yisikhathi futhi aphelelwe yisikhathi. Izithelo eziluhlaza (yup, isithelo) zisetshenziselwa izigaba ezifana ne-guacamole ne-Cobb isaladi futhi okwamanje zivela ezincwadini eziningi zokudlela. Kodwa, ingabe i-avocado evamile iyakuba yinto enhle kakhulu yesisindo sakho sokulahlekelwa kwesisindo?
Sibutsetelo sezimangalo zokulahlekelwa kwesisindo
- Isimangalo esivame kakhulu ukuthi ama-avocado ayenhle ukusika amakhilogremu avela kokuqukethwe kwawo okuphezulu kwamafutha enempilo, awaziwayo ukuvimbela ukudla, okuholela ekulahlekeni kwesisindo.
- Futhi, ukuhlola kubonisa ukuthi ukudla okuphezulu-fiber, njenge-avocados, kukhulisa imizwa yokugcwala. Lokho imizwa yokwaneliseka kusho ukuthi awunamathuba okudla okungaholela ekulahlekelweni kwesisindo.
- Kukhona ngisho nobufakazi bokuthi amafutha enempilo (noma ama-insaturated) asiza ekuvimbeleni ama-spikes e-sugar-sugar, okutshela umzimba wakho ukuthi ugcine ama-calories angaphezu kwamanoni emkhatsini wakho. Lokho kusho ukuthi i-avocados ingaba kuhle ukulawula amafutha esiswini.
Amafutha anempilo kanye ne-fiber yokudla ahlotshaniswa nokuhlukumezeka. Ukungazitholi kungaholela ekunciphiseni kokudliwa ngokweqile. Ukudla kancane kancane kuholela ekulahlekeni kwesisindo. Kodwa lezo zimfanelo azifani ncamashi nama-avocade.
Nakuba i-avocados ingaba nokunezela okunempilo ekudleni kwakho, kubalulekile ukuqaphela ukuthi i-calorie enamandla kakhulu. I-avocado encane (cishe ama-ounces amane) inezingqikithi ezingama-180 namafutha angu-17g. Futhi kukhona into enjalo kakhulu njengamafutha amaningi - ngisho nomusa onempilo.
Kungenxa yokuthi i-avocados inempilo futhi inelisekile akusho ukuthi kufanele udle ngokushiya okuphelele.
Akukhona kuphela ukuthi lokho kungavimbela ukulahleka kwesisindo, kungabangela ukuthi kutholakale isisindo somzimba. Ngokuqinisekile ujabulele kubo - nje ngokulinganisela!
Lapho Ukungabaza, Ukulinganisa
Ukuze uthole ulwazi olunembile kakhulu, lanisa isabelo sakho se-avocado ngesilinganiso sokudla. I-ounce ngayinye inama-calories angu-45, amafutha angu-4g, i-2.5g carbs, i-2g fiber, ne-protein 0.5g.
Izikali zekhishi ayithengi futhi ziyizinto ezinkulu zokuphathwa kwesisindo. Uma ungakwazi ukukala i-avocado yakho, nansi ezinye izilinganiso zokunqamulela:
I-avocado 1-ounce ilingana no:
- cishe 2 tbsp. i-avocado egciniwe
- cishe 2 tbsp. i-avocado eqoshiwe
- cishe i-1/4 ye-avocado encane
Amathiphu wokufaka umuthi ekudleni kwakho
- Faka isipayisi futhi usakaze. Ungakwazi ukuwafaka futhi uzinike isikhathi sokusakazeka ukuze uthole isisindo sokudla okusanhlamvu, ama-crackers aphezulu, ama-sandwich, noma ngisho nama-apple tincetu. Enye yokudla okuncane okuthandayo kuyi-fiber ephezulu, ama-crackers asetshenziswe ngesipiliyoni esinezikhwama ezivuthiwe nezamatamatisi omiswe ilanga.
- Ukwengezwa kwe-egg. I-avocado encane eqoshiwe iletha ukunambitheka okunengi kwiqabunga leqanda . I-avocado ehlanjululwe nayo iyamangalisa kakhulu emaqenjini amaqanda amhlophe abilisiwe. Yiphakamise nge-bacon eqoshiwe eqoshiwe ngenyoka eyanelisayo.
- Njengendwangu yesaladi. I- avocado encane ku- isaladi yakho izokwenza ukuthi igcwalise futhi ibe mnandi kakhulu. Ungakwazi ngisho ukuhlanganisa i-avocado ethile nge-yogurt yamafutha angenalutho yokugqoka okune-flavour.
- I-guac yama-cream iyaphuza. I-Guacamole iyinambitheka, kodwa kulula kakhulu ukuyiqeda nge-dips yendabuko. Hlanganisa ikhefu le-1/4 le-fat-free ye-yogurt yamaGreki enenani elifanayo le-avocado egciniwe. Toss in 1/8 tsp. uketshezi ngamunye, i-garlic powder, ne-chili powder futhi une-guac ilungisa ngokubalwa kwekhalori elibi kakhulu.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!