Isithelo esithwalwa ngamafutha singase siphume njenge-oxymoron, kodwa yilokho okwenziwe yi-avocado. Amaphesenti angaba ngu-75 ama-khalori e-avocado avela ngamafutha angenalutho, amaningi awo angama-monounsaturated, uhlobo olusiza ukuvikela i-pumper yakho.
Ukuqukethwe okunamafutha okunempilo kungathatha zonke izihloko, kodwa i-avocad ibuye ihambise amavithamini E no-C, i-potassium, i-folate, ne-fiber.
Futhi iqukethe ama-stterol esitshalo angasiza ekunciphiseni ingozi yomdlavuza, kanye ne-antioxidant, i- lutein , okusiza ukugcina amehlo akho ephilile. Ucwaningo lubonisa ukuthi i-avocade ingasiza ekunciphiseni amazinga e-cholesterol, ukuthuthukisa impilo yenhliziyo, nokusiza ekulawuleni isisindo.
Amakhemikhali
Khuluma ngenzuzo ye-avocado. I-superfruit ilungile ngokucacile kumaphakathi akho, kepha kuzuzisa ngokulinganayo ukuphuma kwakho, futhi. I-avovoc igcwele amavithamini namaminerali angaba ngu-20, amaningi ayo aziqhenya ngamaphesenti okuvikela isikhumba, kufaka phakathi:
- I-Vitamin C - Le nhlanganisela yokuvikela umzimba nayo iyasiza ekukhuleni nasekulungiseni izicubu, futhi kuyadingeka ukwakha i-collagen (iphrotheni enikeza isikhumba ukuqina kwayo).
- I-Vitamin E - Le antioxidant ivikela ama-radicals mahhala, okonakalisa isikhumba nezinye izingxenye zomzimba wakho.
- I-Lutein - Lesi sakhi, esiza ukukhulisa impilo ye-eye, ingasiza futhi ukuvikela isikhumba ngokumelene nomonakalo omkhulu we-UV.
- Amafutha ase-monounsaturated - Lawa mafutha asiza umzimba wakho ukuba uthathe izakhi eziyinhloko nezitshalo zezitshalo, okuvumela isikhumba sakho ukuba sivune izinzuzo eziningi ngangokunokwenzeka kusuka esitheleni. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ukuphakama okuphakeme kwamanoni okudla okuphelele kunamathekisthi amakhulu esikhumba. Lokhu kubaluleke nakakhulu njengoba sikhula ngoba isikhumba sikhuphuka ngokuzenzakalelayo sinciphisa.
- I-Carotenoids - Lezi zinhlanganisela zivikela ukuvikela umonakalo obangelwa yimisebe ye-UV. Ukukhiqizwa okungaphezulu (kufaka phakathi i-avocados), ukuhlushwa okuphakeme kwe-carotenoids emzimbeni wakho, ucwaningo lubonisa.
Enye i-caveat: Uma ubheka isisindo sakho, okuqukethwe kwe-fat fat isithelo kusho ukuthi kunama-khalori amaningi, ngakho-ke uhlose ukunamathela nge-ounce (serving about ¼ of a avocado).
Futhi uma uvame ukuba nezinzwa zesisu, zama ukungenezela ekudleni kwakho kancane kancane-abanye abantu abakuthola ukukhathazeka kokudla okunamafutha aphezulu.
Izindlela Zokujabulela Amaphephandaba
Kunezindlela eziningi kakhulu zokujabulela i-avocasi ngoba zinezindlela eziningi kakhulu. Ungakwazi ukuqoqa izithelo eziluhlaza okwesibhakabhaka cishe konke. Bangezela ukudla, ukunambitheka, namafutha enenhliziyo enempilo, ukusabalala kanye nama-smoothies. Ungayisebenzisa ngisho nezitsha ezimnandi, kufaka phakathi ama-puddings nama-mousse nama-pop pop.
Zama lawa macebiso amnandi ukuze ufake i-avocado kwezinye zokudla kwakho kanye nokudla okulula:
- Sebenzisa ukuze wenze i-guacamole, yebo! Ungakwazi ukugcoba ukudilika okuvamile ngokuxuba kwezinye ze-yogurt ze-Greek ezingezona-mgesi-uthola ukuthambisa okubushelelezi okufanayo nge-hit added protein. Noma zama ukuxuba inani elinganayo le-guacamole ne-salsa ukuze udale isiphuzo esimnandi se-Salsa-mole. Sebenzisa i-crudité njengesilimo esidliwayo esinamagatsha anamanzi, ama-red pepper kanye nama-utamatisi we-cherry esikhundleni se-greasy, ama-chips othosiwe ukuze unciphise umthamo wakho ngisho nangaphezulu.
- Isinkwa sokusanhlamvu esiphezulu esiphezulu ne-avocado egcotshwe esikhundleni sebhotela. Bese, engeza izikhathi ozikhethayo. Isibonelo, uma uthanda ukushisa, ungangeza ama-flakes obomvu ochotshoziwe futhi uma uthanda i-citrus, cindezela i-lemon entsha noma i-lame juice.
- Sebenzisa njengesihlabathi esasakazeka endaweni ye-mayo noma yesinaphi.
- Isitoreji ku-avocado elicwengekile enomsoco omnandi we-lime nokufafaza komsila omnyama omnyama nomunyuzi osiketshezi.
- Hlanganisa i-Avocado ye-Ice-Pops yami eqabulayo ukuze uthole ukwelapha okufudumele okushisa-sezulu.
- Phonsa indebe ye-1/2 ekucwiliseni kwakho ukuze uthole ukuvumelana okucebile nokuhle. Zama i-Avocado Ranch Dip, ehamba phambili ngamaphiko e-Buffalo anamakha.
- Isiqingatha esincane noma inani eligcwele lama-mayonnaise emaqanda akho aphikisiwe ne-avocado.
- Engeza u-¼ we-avocado kuya iresiphi yakho oyintandokazi ye-smoothie . Kuyamangaza kahle nge-cocoa!
UJoy Bauer, MS, i-RDN, i-CDN, yiyona impilo kanye nokudla okunomsoco Uchwepheshe we-NBC's Today Show futhi umsunguli wezinkinobho ezidliwayo.