Izinzuzo nezingozi zama-Avocado kubantu abanesifo sikashukela

-Delile

• Izinzuzo ze-avocado kubantu abanesifo sikashukela sohlobo 2
• 1. Ngeke kubangele izipikisi kushukela wegazi
• 2. Kuwumthombo omuhle we-fiber
• 3. Kungasiza ekunciphiseni isisindo futhi kuthuthukise ukuzwela kwe-insulin
• 4. Ilayishwe ngamafutha aphilile
• Izingozi ze-avocado
• Ungayidla kanjani i-avocado
• Ukukhetha ukwatapheya
• Ukuvula ukwatapheya
• Ukudla i-avocado
• Ukufaka esikhundleni se-avocado
• Ungayisika kanjani ukwatapheya
• Ukudla okudlela endlini

Ukubuka konke

Ukwatapheya ukhula ngokuthandwa. Isithelo esiluhlaza okotshani sigcwele amavithamini, izakhamzimba, namafutha anempilo yenhliziyo. Yize enamafutha amaningi, wuhlobo oluhle lwamafutha oluzuzisa abantu abane-type 2 diabetes.

Uma unesifo sikashukela sohlobo 2, ukufaka i-avocado ekudleni kwakho kungakusiza wehlise isisindo, wehlise i-cholesterol, futhi wandise ukuzwela kwe-insulin. Funda ukuze ufunde kabanzi mayelana nezinzuzo zama-avokhado kubantu abanesifo sikashukela.

Izinzuzo ze-avocado kubantu abanesifo sikashukela sohlobo 2

1. Ngeke kubangele izipikisi kushukela wegazi

Ukwatapheya uphansi kuma-carbohydrate, okusho ukuthi awunamphumela omncane emazingeni kashukela egazini. Ucwaningo lwakamuva olushicilelwe kuNutrition Journal luhlolisise imiphumela yokwengeza uhhafu wekotapeya esidlweni sasemini esijwayelekile sabantu abaphilile nabakhuluphele ngokweqile. Bathola ukuthi ukwatapheya akuthinti kakhulu amazinga kashukela egazini.

Ingxenye yalokho okwenza ukwatapheya kube yisinqumo esihle kubantu abanesifo sikashukela ukuthi, yize benama-carbs amancane, bane-fiber eningi. Ukudla okuningi okune-fiber ephezulu kusengaphakamisa amazinga kashukela egazini.

2. Kuwumthombo omuhle we-fiber

Ingxenye eyodwa ye-avocado encane, okuyinani elijwayelekile labantu abadlayo, iqukethe cishe ama-gram angu-5.9 we-carbohydrate no-4.6 amagremu we-fiber.

Ngokuya nge-National Academies, ubuncane obunconywayo bokudla nsuku zonke kwabantu abadala ngu:

• abesifazane abaneminyaka engama-50 nangaphansi: amagremu angama-25
• abesifazane abangaphezu kwama-50: 21 amagremu
• abesilisa abaneminyaka engama-50 nangaphansi: amagremu angama-38
• amadoda angaphezu kwama-50: 30 amagremu

Ukubuyekezwa kuka-2012 okushicilelwe ku-Journal of the American Board of Family Medicine kubhekwe imiphumela yezifundo eziyi-15 ezibandakanya izithasiselo ze-fiber (cishe amagremu angama-40 efayibha) kubantu abanesifo sikashukela sohlobo 2. Bathola ukuthi izithasiselo ze-fiber zohlobo lwesifo sikashukela se-2 zinganciphisa amazinga kashukela asezingeni lokuzila kanye namazinga e-A1c.

Awudingi ukuthatha izithasiselo ukufeza le miphumela. Esikhundleni salokho, zama ukudla ukudla okune-fiber ephezulu. Ungakhuphula kalula ukungena kwakho kwe-fiber ngokudla izithelo ezinama-carb aphansi, imifino nezitshalo, njengama-avocado, imifino enamaqabunga, amajikijolo, imbewu ye-chia, namantongomane. Nazi izindlela eziyi-16 ongangeza ngazo i-fiber eyengeziwe ekudleni kwakho.

3. Kungasiza ekunciphiseni isisindo futhi kuthuthukise ukuzwela kwe-insulin

Ukwehla kwesisindo - noma okuncane - kungakhuphula ukuzwela kwe-insulin yakho futhi kunciphise namathuba wokuthi uzoba nezinkinga ezinkulu.

Amafutha aphilile atholakala kukotapeya angakusiza uzizwe ugcwele isikhathi eside. Kokunye ukuhlola, ngemuva kokungeza uhhafu wekotapeya ekudleni kwabo kwasemini, ababambiqhaza babe nokwanda okungamaphesenti angama-26 ekwanelisekeni kokudla kanye nokwehla kwephesenti lama-40 kwesifiso sokudla okuningi.

Uma uzizwa ugcwele isikhathi eside ngemuva kokudla, mancane amathuba okuthi ungadla futhi udle amakhalori angeziwe. Amafutha anempilo ukwatapheya, abizwa ngamafutha e-monounsaturated, nawo angasiza umzimba wakho ukuthi usebenzise i-insulin ngempumelelo.

Izinhlelo ezihlolwe ukwehla kwesisindo kubantu abanciphise ukuzwela kwe-insulin. Abaphenyi bathola ukuthi ukudla kwesisindo okuphezulu emafutheni e-monounsaturated kuthuthukisa ukuzwela kwe-insulin ngendlela engabonwa ekudleni okufana ne-carb ephezulu. Ukudla kwesisindo kuwukudla okunama-khalori avinjelwe.

4. Ilayishwe ngamafutha aphilile

Kunezinhlobo ezahlukahlukene zamafutha, ngokuvamile ahlukaniswe njengamafutha we-heathy namafutha angenampilo. Ukudla amafutha amaningi agcwele, nanoma yiliphi inani lamafutha adluliswayo, kukhuphula amazinga akho amabi egazi (LDL) egazi.Amafutha weTrans ngasikhathi sinye wehlisa amazinga wakho we-HDL (enempilo). Izinga eliphakeme le-LDL namazinga aphansi we-HDL cholesterol ahlotshaniswa nengozi ephezulu yesifo senhliziyo kubantu abanesifo sikashukela nangaphandle kwaso.

Amafutha amahle, amafutha we-monounsaturated namafutha we-polyunsaturated, akhuphula amazinga akho we-cholesterol (HDL) amahle. I-cholesterol enhle esegazini lakho isiza ukususa i-cholesterol embi, eyehlisa ingozi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi.

Imithombo emihle yamafutha enempilo ifaka phakathi:

• ukwatapheya
• amantongomane, njengama-alimondi, ama-cashews, namantongomane
• Amafutha e-Olive
• umnqumo, ukwatapheya, namafutha efilakisi
• imbewu, njengembewu yesame noma yamathanga

Izingozi ze-avocado

I-avocado yonke yakwaHass inama-calories angama-250-300. Yize ukwatapheya kunohlobo oluhle lwamafutha, lawa makhalori angaqhubeka aholele ekutholeni isisindo uma esetshenziswa ngokweqile kwezidingo zakho zekhalori. Uma uzama ukunciphisa umzimba, kubalulekile ukuthi usebenzise ukulawulwa kwengxenye. Esikhundleni sokungeza ukwatapheya ekudleni kwakho kwamanje, kusetshenziswe njengokufaka esikhundleni sokudla okunamafutha agcwele, njengoshizi nebhotela.

Isibonelo, ungafaka i-avocado bese uyisabalalisa kusinkwa esikhundleni sokusebenzisa ibhotela.

Ungayidla kanjani i-avocado

Ama-FDA’s avocado aphakathi nendawo ayingxenye yesihlanu yesithelo, esinama-calories angama-50. Kodwa-ke, ukuhlaziywa kwedatha evela kuNational Nutrition and Health Examination Survey (2001-2008) kutholakale ukuthi abantu badla ingxenye eyodwa yesithelo ngasikhathi sinye. Phakathi kwalaba abathengi be-avocado, abacwaningi bathola:

• umsoco ongcono jikelele
• isisindo somzimba esiphansi
• ukunciphisa ingozi yesifo se-metabolic syndrome

Ukukhetha ukwatapheya

Ukwatapheya uthatha izinsuku ezimbalwa ukuvuthwa. Ama-avocado amaningi owathola esitolo awazukuvuthwa okwamanje. Imvamisa, abantu bathenga i-avocado ezinsukwini ezimbalwa ngaphambi kokuhlela ukuyidla.

Ukotapeya ongavuthiwe uzoba nombala oluhlaza oqinile, amathunzi ambalwa amnyama ukudlula ikhukhamba. Lapho i-avocado isivuthiwe, ijika ibe luhlaza ojulile, ocishe ube mnyama.

Jika i-avokhado esandleni sakho ngaphambi kokuyithenga ukuze uhlole noma imiphi imihuzuko noma izindawo ezinamakhowe. Uma i-avocado izwa ingama-squishy ngempela, ingahle ivuthwe ngokweqile. Ukotapeya ongavuthiwe uzizwa unzima, njenge-apula. Yishiye ekhawunteni yasekhishini izinsuku ezimbalwa ize ithambe. Kufanele ukwazi ukuyikhama njengotamatisi ukuhlola ukuvuthwa.

Ukuvula ukwatapheya

Usebenzisa ummese:

1. Sika i-avocado ubude, phezulu kuye phansi ohlangothini ngalunye. Kukhona umgodi phakathi nendawo, ngakho-ke ngeke ukwazi ukusika yonke indlela nge-avocado. Esikhundleni salokho, uzofuna ukufaka ummese uze uzwe ukuthi ushaya umgodi maphakathi, bese usika ngobude kuyo yonke indawo ezungeze ukwatapheya.
2. Uma ususikile yonke indawo, thatha ukwatapheya ezandleni zakho bese usonta bese udonsela izinhlangothi zombili ngaphandle.
3. Sebenzisa isipuni ukukhipha umgodi.
4. Khipha isikhumba kude nokwatapheya ngezandla zakho, noma sebenzisa ichopho lommese ukuhlukanisa isikhumba nesithelo bese usikhipha ngobumnene isithelo.
5. Sika bese ukujabulela!

Ukudla i-avocado

Ukwatapheya isithelo esenza izinto ezihlukahlukene kakhulu. Izinto ezimbalwa ongazama:

• Lisike ulibeke kusamentshisi.
• Lisike bese ulifaka esaladini.
• Yixube ngejusi likalamula nezinongo, bese uyisebenzisa njengokucwilisa.
• Yigcobe othosi.
• Yinqume bese uyifaka kwi-omelet.

Ukufaka esikhundleni se-avocado

Ukwatapheya ukhilimu futhi ucebile, okunambitheka okune nutty. Nayi eminye imibono yezindlela zokushintsha amafutha ngama-avokhado:

• Zama ukubeka ukwatapheya ku-toast noma i-bagel yakho yasekuseni esikhundleni sebhotela noshizi kakhilimu. Uzofaka esikhundleni samafutha amabi ngamafutha amahle anefayibha.
• Bhaka nge-avocado esikhundleni sebhotela namafutha. Ukwatapheya ungafakwa esikhundleni se-one-to-one sebhotela. Nansi iresiphi ye-carb low brown avocado brownies.
• Faka i-avocado ku-smoothie yakho esikhundleni sobisi ukuqhuma kwezakhamzimba, i-fiber, nama-phytochemicals. Nayi eminye imibono yama-smoothies anobungani besifo sikashukela.
• Faka ushizi we-avocado esaladini lakho ukuze unciphise amafutha agcwele futhi uzizwe ugcwele.

Ungayisika kanjani ukwatapheya

Ukotapeya unokhilimu futhi unambitheka. Zipakishwe zigcwele amavithamini, izakhamzimba kanye nefayibha. I-low-carb, i-high-fiber ratio ilungele ukuzinza koshukela wegazi. Amafutha amahle kukotapheya angakusiza uvikele izinkinga zesifo sikashukela, njengokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi, futhi akusize usebenzise i-insulin yakho ngempumelelo enkulu.

Ukudla okudlela endlini