I-Acvocado Facts Nutrition

Ama-calories ase-Advocados kanye nempilo yabo

Abanye ochwepheshe bokudla babiza i-avocado ukudla okuphezulu. Lesi sithelo esiphundu sinikeza izinzuzo zezempilo uma uzifaka ezitsha zakho eziyizintandokazi. Kodwa uma ubheka i-avocado nutrition, ungase umangale. Amakholori kuma-avocado kanye nokuqukethwe kwamafutha kuphezulu.

I-Acvocado Facts Nutrition

Inani lamakholori e-avocado liyoxhomeka kubukhulu balo. Amakhemikhali okudla okunomsoco odwetshwe kule ilebula afaka indebe eyodwa ye-avocado elicutshiwe. Kodwa i-avocade eminingi inkulu.

Ngokusho kwedatha ye-USDA ye-Nutrient, kunama-klokhi angu-322 ku-avocado esincane kakhulu (201 gram). Isithelo esikhulu sinikeza ama-gramu angama-30 amafutha, ama-gramu angu-4.2 amafutha agcwele, ama-gram angu-20 amafutha e-monounsaturated, ama-3.6 amagremu ama-polyunsaturated nama-13,5 amagremu we- fiber .

Kodwa cishe ngeke udle i-avocado yonke ngokuhlala okulodwa. Ngakho-ke kuyasiza kakhulu ukubheka i-avocado kilojoule ngayiphi isipuni ukuze ubone ukuthi izakhamera zakho ze-avocado ziyanda kanjani.

I-avovoc Calories ngeTablespoon

Uma usakaza ungqimba oluncane lwe-avocado esikhwameni sakho sokudla-friendly noma engeza imali encane ku- taco yakho enempilo njengo-guacamole, cishe udla amagremu angu-30 noma izipuni ezimbili zezithelo. Kukhona ama-khalori angu-25 ngepuniji ngalinye le-guacamole, ngakho-ke uzobe useza cishe ama-calories angu-50 ekudleni kwakho.

Lokho akubonakali kubi kakhulu, akunjalo? Akunjalo, uma nje kungukuthi wonke u-guacamole oyengezayo. Inkinga ukuthi iningi lethu engeza okuningi. Ngaphezu kwalokho, ezinye izinhlobo ze-guacamole zingaqukatha ezinye izithako, njenge-dash ushukela.

Ngokuvamile, ukukhonta okulodwa kokubili wezipuni we-guacamole kuqukethe ama-kilojoule angu-50, ama-4.5 amagremu amafutha (ama-2.5 amagremu agcwele), 240 mg we-sodium, no-3 amagremu we-carbohydrate, no-1 gram weprotheni.

Uma nje ukhumbula ubungako besabelo, kungaba ukufaka inhliziyo enempilo ekudleni kwakho.

Ukwengeza i-avocado kilojoule ngayinye wezipuni kungaba yinto ekhohlisayo, ngoba usebenzise kangaki isipuni ukukala isithelo? Abaningi bethu bahlukanise nje kuphela noma bahlukanise i-avocado engxenyeni ukuthola ingxenye esifunayo. Uma udla eyodwa-yesihlanu ye-avocado-okungaphansi kwengxenye yesine yezithelo-uzodla cishe izipuni ezimbili ze-avocado noma ama-calories angu-50.

Izinzuzo zezeMpilo zeziMemezelo

Ngisho noma udla i-avocado engaphezulu kunalokho okufanele ukwenze, usahlinzeka umzimba wakho ngezinzuzo zezempilo. Ama-avovoc aphezulu emafutheni, kodwa awaphezulu kumafutha agcwele. Esikhundleni salokho, banikeza umthamo onempilo we- fat monounsaturated , okubhekwa njengamafutha "amahle". Amanoni e-monounsaturated noma ama-MUFA avela emithonjeni yemifino futhi ingasiza ekunciphiseni i-LDL yakho noma "cholesterol" embi. Ngenxa yalesi sizathu, i-Academy of Nutrition and Dietetics incoma ukuthi ukhethe ukudla ngamafutha ase-monounsaturated esikhundleni samafutha agcwele.

I-avovocos inikeza futhi i- fiber . Ukudla ukudla nge-fiber kungakusiza uzizwe ugcwele futhi unelisekile kakhulu. Ochwepheshe bokulahlekelwa isisindo ngokuvamile batusa ukuthi i-dieters idle ukudla nge-fiber ukuze ibasize badle kancane futhi badale ukulahleka kwekhalori okudingekayo ekulahlekeni kwesisindo.

Ama-avovoc ayimthombo omuhle we-vitamin C, i-vitamin K, ne-folate.

Ama-avovoc ku-Diabetes Diet Plan

Nakuba i-avocados ine-carbohydrate, iphansi kakhulu ekulinganisweni kwe-glycemic ngaphansi kuka-15- futhi ngeke isuke ushukela wegazi lakho. Inkomba ye-glycemic isilinganiso kusuka ku-1 kuya ku-100, enezinombolo eziphezulu ezibonisa ukudla okuphakamisa ushukela wakho wegazi ngokushesha.

Ama-avovocos ayizinqumo ezinhle uma unesifo sikashukela, ikakhulukazi uma uwasebenzisa ukuze ususe ukudla okungaphezulu kwe-glycemic. Bangakwazi ukwengeza ezihlukahlukene kuhlelo lwakho lwesidlo sesifo sikashukela, noma wenze isiphuzo esheshayo njengokucwilisa ngesilimo esidliwayo esinamagatsha anamanzi, izaqathe noma ezinye imifino.

I- American Diabetes Association ikhuthaza ukuncishisa uketshezi nge-avocado nge-smoothies yama-morning, ukuyisebenzisa ekugqaseni konke okusanhlamvu njengokusakazeka kwama-cholesterol, kuma-saladi, nokudala amasoso ekudleni kwe-dinner.

Ama-avovoc and Losight Weight

Njengoba i-avocad iphakeme ngama-khalori kufanele uwagcobe ekudleni kwakho? Uma uyabathanda, ke ungawuthandi. Ungagcina lokhu okudla okunomsoco ekudleni kwakho, kodwa kudingeka uqaphele ukuthi udla kangakanani.

Ungasebenzisa i-avocad esikhundleni sokunye okusakazeka noma ama-toppings anika amafutha angenampilo encane, njengebhotela noma i-margarine engaba namafutha agcwele noma ama-trans. Uma nje ugcina i-avocado kilojoule ekulawuleni bese udla nje isipuni se-avocado (noma ngisho nangaphezulu), uzokwenza ukudla kwakho kube nomusa.

Ukuthatha nokugcina ama-avovocos

I-Hass Avocado Board ikhuthaza ukuthi usebenzise umbala womabili futhi uzizwe ukuthola izithelo ezinhle kakhulu. Okokuqala, khetha i-avocado ngombala omnyama kodwa ongaguquki. Thatha entendeni yesandla sakho bese uyifinyelela ngomusa. Uma ithela kancane, ivuthiwe futhi isilungele ukusebenzisa.

Ungagcina i-avocad ezivuthiwe ezingavuthiwe esiqandisini izinsuku ezingu-2-3. Ukuze uvuthwe i-avocado ngokushesha uyibeke esikhwameni sephepha esibomvu nge-apula noma ibhanana ngezinsuku ezingu-2-3.

Uma udla i-avocado yakho kuphela isipuni ngesikhathi futhi uzonda ukuchitha ukudla, sebenzisa amathiphu okugcina ama-smart ukuze ugcine ama-avocados akho ahlanzekile. Abapheki abaningi bangezela i-lime noma ilamula ka izithelo zabo ukuze badle imali encane bese begcina konke okulandelayo. Ungaphinda ufeze i-avocado, kepha abapheki abaningi bathi kushintsha ukuthungwa kwezithelo.

Indlela Yokusika Nokupheka I-Avocado

Ingxenye eyinkimbinkimbi kakhulu yokudla i-avocado ingasusa isikhumba. Sebenzisa lawa macebiso ukuze ubhale izithelo zakho.

• Qala phezulu kwe-avocado bese uyihlukanisa ngobude kusukela phezulu kuya phansi. Bese uyiphonsa ukudonsa ama-halves ahlukene.
• Ukuze ususe umgodi, faka ummese kuwo bese uyiphonsa, bese uyilahla. Lokhu kufanele kubangele ama-halves amabili nenyama ye-avocado engalondelwe.
• Bamba i-avocado ngemigqa, phezulu nangaphansi bese uhlangothini lohlangothi ukwenza igridi. Manje ungakwazi ukukhipha lezi cubes nge spoon bese ulahla ikhasi.
• I-avocado cubes yakho manje isilungele ukusebenzisa.

Izindlela Ezempilo Zokulungiselela Ukupheka Nokunciphisa I-avovoc Recipes

I-avocado enezinyosi ingeza ngaphezu kwes sandwich enempilo noma ukugoqa. Inikeza ukuthungwa okumnandi futhi ikuvumela ukuba uqede ibhotela noma i-mayo. Abantu abaningi bangezela i-avocado ku-omelet noma eceleni kweqanda eliqotshiwe. Zama lezi zokupheka ze-avocado ukufaka izithelo ekudleni kwakho okuningi.

• I-Classic Guacamole
• I-Lemon-Zested Shrimp ku-avovoc Toast
• I-Salad Tuna Salavoc Avocado Boats
• Umqubuzelo we-Chicken Salad

Izwi elivela

Ama-avovocas angaba yingxenye yokudla okunempilo. Ngenkathi benamafutha nama-kilojoule, bafaka endaweni engcono yokusabalala nokugcoba okusebenzisa imayonnaise noma ezinye izithako ezinomlando omncane onobuhle obunempilo. Buka ubukhulu bakho besabelo futhi ujabulele i-avocado uma kufanelekile.

> Imithombo:

> Ama- avovocos: okumnandi futhi anomsoco . Association of American Diabetes Association. Iwebhu. 2016.

> Khetha izipho ezinempilo. I-Academy Yokudla Ne-Dietetics. Iwebhu. 2016.