Lezi Zinzuzo Zempilo Zama-Avokhado Zizoqinisa Uthando Lwakho Ngezithelo

-Delile

• Ukwatapheya Nutrition Amaqiniso
• Izinzuzo Zezempilo Zokotapheya
• Ungakanani I-Avocado Okufanele Uyidle?
• Ungawulungiselela kanjani futhi uwusebenzise kanjani ukotapheya
• Buyekeza kwe-

Akuyona imfihlo ukuthi wonke umuntu (*ephakamisa isandla*) usekhathazeke kakhulu ngokotapheya. Umbukiso A: Ososayensi baseTufts University bacishe basebenzisa i-inthanethi lapho bememezela ukuthi bafuna abantu ukuthi badle ukwatapheya usuku ngalunye njengengxenye yocwaningo lwezempilo lwezinyanga eziyisithupha — futhi bazimisele ukukhokhela ababambiqhaza u- $ 300 ngenkinga yabo. Umbukiso B: Umuntu ojwayelekile wehla amakhilogremu ayisishiyagalombili e-avocado unyaka ngamunye, ngokusho koMnyango Wezolimo wase-United States (USDA). Lokho kuphindwe kathathu inani lama-avocado ayedla eminyakeni engamashumi amabili edlule.

Njengoba izithelo nemifino kungezi namalebula, abambalwa kwabaqaphile bayawazi amaqiniso aphelele okudla kukakotapheya, bangazikhathazi ngezinzuzo eziningi zezempilo zikakotapheya. Kodwa izindaba ezimnandi: "Ukwatapheya ungukudla okuphelele kakhulu ongakudla," kusho uKris Sollid, R.D., isazi sezokudla kanye nomqondisi omkhulu wezokuxhumana kwezokudla kwi-International Food Information Council.

“Abantu abaningi bacabanga ngokotapheya ngenxa yamafutha abo anempilo kuphela, kodwa baziqhayisa ngethoni lezinye izinzuzo ezinomsoco,” kusho uJenna A. Werner, R.D., umdali we-Happy Slim Healthy. "Ukwatapheya uhlinzeka cishe ngamavithamini, amaminerali kanye nama-phytonutrients acishe abe ngu-20, futhi ungumthombo omuhle we-fiber, abaningi abangaqapheli."

Thola lezi zinzuzo zezempilo zama-avokhado, futhi uthole amathiphu wokulungiselela kanye nogqozi lokuthi ungangeza kanjani okunye kokudla okungaphezulu kwe-silky ~ ekudleni kwakho.

Ukwatapheya Nutrition Amaqiniso

Izinto zokuqala kuqala: Ukusebenza okulodwa akuyona i-avocado ephelele (noma ngisho nengxenye eyodwa). "Ukuhlinzekwa kukatapheya ingxenye eyodwa kwezintathu kukotapheya osayizi ophakathi nendawo, okungama-calories angaba ngu-80," kusho uChristy Brissette, R.D., isazi sezokudla esidliwayo kanye nomsunguli wenkampani yezokudla nezokweluleka ezizinze eChicago i-80 Twenty Nutrition. "Ngijwayele ukudla uhhafu ngesikhathi sokudla kanti amanye amaklayenti ami adla yonke ukwatapheya ngokususelwa ezinhlosweni zawo."

Nali ulwazi lokudla okunempilo kokuphakelwa okukodwa (cishe amagremu angu-50, noma i-1/3 ye-avocado ephakathi), ngokusho kwe-USDA:

• 80 kcal
• 7 amagremu amafutha
• 1 gram amaprotheni
• 4 amagremu carbohydrate
• 3 amagremu fibre

Ngakho-ke, ingabe ukwatapheya unamaprotheni? Ngobuchwepheshe yebo, kodwa 1 igremu ngokuphakela ngakunye.

Nakuba ukukhanya okuncane uma kuziwa kumaprotheni, isithelo asiyona into emfushane ngokuphambene (okusho ukuthi silayishiwe) nezinye izakhi. I-ICYMI ngenhla, isithelo esisodwa sithela amavithamini namaminerali acishe abe ngama-20, kufaka phakathi (kepha akunqunyelwe) ama-3 amagremu we-fiber nama-micrograms angama-40 we-folate. Futhi masingakhohlwa ukuthi ukuphakelwa ngakunye kunama-milligram angama-240 we-potassium, okungukuthi, i-BTW, engaphezulu kwaleyo ebhanana. I-NBD. (Kungaba nge-avocado noma i-'nana, i-potassium ingenye yamaminerali angcono kakhulu okuthuthukisa ukusebenza kwakho kokuzivocavoca nokulawula umfutho wegazi.)

Izinombolo zinkulu futhi zonke — futhi amaqiniso wokondla ukwatapheya mahle 🔥 - kepha ayingxenye eyodwa kuphela yesithombe. Ukuqonda kahle ukuthi yini eyenza lesi sithelo (yebo, isithelo!) Esifanele sonke isikhuthazo, udinga ukubheka izinzuzo zezempilo.

Izinzuzo Zezempilo Zokotapheya

"Ukwatapheya wukudla okuminyene nomsoco, okusho ukuthi bakunikeza ibheshu eliningi lezempilo ukuze uthole inyamazane yakho. Iningi lamafutha yi-monounsaturated enempilo yenhliziyo, futhi ngokwemvelo ayinayo i-sodium," kusho uWerner.

Whoop, nanso ke: igama le-f, fat. Sezadlula izinsuku lapho wonke amafutha ayebhekwa njengamademoni okudla kanye ne-TG yalokho. Namuhla, kumayelana nokudla i- kwesokudla amafutha, njengamafutha angagcotshwanga — elinye lawo (i-monosaturated) lingatholakala kuma-avocado. Lawo mafutha aphilile angabanye babadlali abaphambili abathola izinzuzo eziningi zezempilo zikakwatapheya.

Yehlisa i-cholesterol futhi unciphise ingozi yesifo senhliziyo. Ukuvala cishe amagremu angu-5 ngokukhonza ngakunye, amafutha e-monosaturated ku-avocado-aka omega-9s, afana nalawo atholakala emafutheni omnqumo-anamandla okwehlisa i-cholesterol yakho ye-LDL (embi) futhi, anciphisa ingozi yenhliziyo. isifo nesifo sohlangothi. Eqinisweni, ukwengeza ukwatapheya owodwa usuku ngalunye ekudleni okunamafutha amaphakathi kwaxhunyaniswa ne-cholesterol ephelele kanye ne-LDL (bad) cholesterol ngokusho kocwaningo olushicilelweIjenali ye-American Heart Association. Futhi uma kuqhathaniswa nalabo abadla ukudla okunamafutha amancane, okunama-carb amaningi anama-calories afanayo, abantu abakhuluphele ngokweqile noma abakhuluphele abadle uhhafu noma i-avocado ephelele ngokudla kwabo bakhombise izimpawu ezimbalwa zokuvuvukala namamaki athuthukisiwe ezempilo yenhliziyo, ngokusho kocwaningo eshicilelwe kujenali Izakhamzimba.

Siza ngokugaya. Njengezinye izithelo ezikanye nawo, ukwatapheya ugcwele i-fiber. Ngokuqondile, cishe amaphesenti angama-25 efayibha kuma-avocado ancibilika, kuyilapho amaphesenti angama-75 enganyibiliki, ngokusho kocwaningo. Kungani lokho kubalulekile? Ngoba i-fiber encibilikayo incibilika emanzini futhi yakha into efana ne-gel uma ihlangana namanzi, ithatha isikhala esiningi esiswini sakho futhi ikugcine ugcwele isikhathi eside. Iphinde ibambe iqhaza elibalulekile ekwakheni indle njengoba ihamba kudoti wakho we-GI. (Ibhonasi eyengeziwe: i-fiber nayo inganciphisa ingozi yomdlavuza webele.) 

Zinzisa ushukela wegazi. I-fiber encibilikayo futhi ingasiza ekuqiniseni ushukela egazini — enye yezinzuzo eziningi zezempilo zama-avokhado. Ucwaningo olushicilelwe ku Ijenali Yezokudla kutholakale ngokungeza cishe uhhafu we-avocado ngesidlo sasemini, ababambiqhaza babike ukwaneliseka okwengeziwe futhi banciphisa isifiso sokudla okuningi ngemuva kwalokho futhi ukuhlolwa akubonisanga ukukhuphuka koshukela wegazi.

Qinisa amathambo akho. Futhi ohlwini lwamavithamini namaminerali angama-20 ekusetshenzisweni ngakunye kwesithelo senkanyezi yonke? I-calcium nevithamini C, D, no-K — konke okuyizinto eziyinhloko ekugcineni amathambo aqinile. Kulula kanjalo.

Usizo ekumunceni izakhi. Yidla ukudla okunomsoco omningi? Uyahamba, Glen Coco… kepha ungami lapho. Okubaluleke ngokufanayo ekudleni imisoco ukukwazi ukumunca (ukuze ekugcineni uvune izinzuzo zazo). Faka: ukwatapheya. Ucwaningo olushicilelwe ku I-Journal of Nutrition wabonisa ukuthi ukwengeza ukwatapheya noma amafutha kakotapheya esaladini noma ku-salsa kungakhuphula ngokuphawulekayo ukumuncwa kwezakhi.

Ungakanani I-Avocado Okufanele Uyidle?

Yebo, kungaba nokunye okuningi okuhle. Ngisho nokucabangela iphaneli yenkanyezi yamaqiniso okudla kukakotapheya.

"Uma kuminyana okunye ukudla ngokudla ukudla okuthile — ngisho nokudla okunomsoco kakhulu — kakhulu, lokho kungaba ukuhlakanipha," kusho uBrissette. "Izinhlobonhlobo zingukhiye ekudleni okunempilo, ngakho-ke uma ukwatapheya kungukuphela komthombo wakho wamafutha, ulahlekelwa yinzuzo yezempilo eyahlukene ngamantongomane nembewu, inhlanzi enamafutha, kanye namafutha omnqumo."

Imininingwane emikhulu ukunakwa, iphakamisa uWerner: usayizi wengxenye.

"Ingxenye incike emigomweni yakho yokudla okunempilo. Ukudla okunempilo ngokujwayelekile kungahluka kakhulu kunokudla ukudla okunempilo ngenhloso ethile, njengokuncipha noma ukukhuluphala. Ukwazi umgomo wakho kungakusiza ukuthi uthole ingxenye efanelekile kanye nokudla okudliwayo," kusho uWerner. (Okuhlobene: Ekugcineni, Umhlahlandlela Okulula Ukulandela Wobukhulu Bezingxenye Zempilo)

Ukukhonza okukodwa (futhi, ingxenye eyodwa kwezintathu zesithelo esilinganiselwe) izikhathi ezimbalwa ngesonto ngalinye njengengxenye yesilinganiso sakho sekhalori eliphelele kufanele kube yindawo ephephile yokuqala.

TL; DR: "Uma udla ukwatapheya nsuku zonke futhi ukhetha okunye ukudla okunempilo, kuhle!" Kusho uBrissette. "Ngabe ufuna ukwengeza i-avocado eliphelele ekudleni ngakunye? Mhlawumbe akunjalo, ngaphandle kokuthi uzama ukukhuluphala futhi ufuna ukukhulisa ama-calories."

Ungawulungiselela kanjani futhi uwusebenzise kanjani ukotapheya

Manje njengoba usune-rundown ephelele kunani lokudla okunomsoco we-avocado, sekuyisikhathi sokusika futhi unikeze isithelo esikhulu kakhulu.

Ngemuva kokukhetha i-avocado evuthiwe ngokuphelele, sebenzisa la macebiso namasu amahlanu ukulungiselela nokulondoloza ngobuhlakani:

1. Hlanza. "Yize ungadli ngaphandle kwe-avocado ngaphandle, khumbula ukuyigeza ngaphambi kokuyisika! Njenganoma yisiphi isithelo osika noma yikuphi ukungcola, amagciwane noma amagciwane ngaphandle angalethwa ngaphakathi ngommese owusebenzisayo , "kusho uWerner. Ukuqhubeka nokukuqinisekisa, ukuvuselelwa kwakamuva kophenyo olwenziwe yi-FDA kubike ukuthi amaphesenti angaphezu kweshumi nesikhombisa amasampula esikhumba sikakwatapheya ahlolwe elungile nge-listeria, ngakho-ke akufanele ngempela weqe lesi sinyathelo.
2. Sika ngobuhlakani. Gwema "isandla sikakotapheya" noma ukulimala kukakotapheya kwesitayela se-Meryl Streep ngokulungiselela njengochwepheshe. Sika yonke indlela nxazonke zesithelo bese usonta ukuze uhlukanise amahhafu. Ngokucophelela kodwa ngamandla beka inseba maphakathi nomgodi, bese usonta isithelo ukuze usisuse, kusho uMorgan Bolling, umhleli omkhulu ku-Cook's Country Magazine.
3. Yiphule nge-citrus. Ukugcina lowo mbala oluhlaza okotshani isikhashana ngemuva kokusika, khama ujusi kalamula noma kalamula, kuphakamisa uSollid. "Amajusi ane-asidi afana nalawa asiza ukubambezela inqubo yokwenza nsundu. Bese uyimboza ngepulasitiki ecacile bese uqinisekisa ukuthi uthola isivalo esiqinile. I-oksijeni isheshisa inqubo yokwenza nsundu, ngakho-ke ukuze uthole ungqimba olwengeziwe lokuvikela ungabeka ukwatapheya ogoqiwe isiqukathi esingena moya, "usho njalo.
4. Cwilisa endishini. "Gcina ohlangothini lwe-avocado ohlangothini osikiwe endishini enamanzi kalamula. Inqobo nje uma uhlangothi olusikiwe luboshwe kula manzi, kufanele alugcine lujika lube nsundu izinsuku ezimbili. Udinga kuphela izipuni ezimbili kuya kwezi-3 zikalamula kalamula ngo-2 izinkomishi zamanzi, "kusho uBolling.
5. Vala uphawu-ngalo. "Ama-vacuum-sealing asele ama-avocados azowagcina eluhlaza isikhathi eside kunanoma iyiphi enye indlela," kusho u-Bolling, njengoba ukuchayeka komoyampilo kubangela ukugqama.

Manje zama lezi zindlela ezivunyiwe zobungcweti nezomhleli zokuyisebenzisa (ngaphesheya kwe-toast ye-avocado):

• Sebenzisa ukwatapheya esikhundleni semayonnaise kusaladi leqanda noma isaladi lenkukhu.
• Faka esikhundleni i-avocado yebhotela kuzimpahla ezibhakiwe.
• Nciphisa ama-smoothies nge-avocado efriziwe noma entsha.
• I-grill kanye nezinto ezihafu ze-avocado ngommbila nobhontshisi salsa.
• Sika izingcezu zikakotapheya zibe mncane futhi uthandele ube yisizinda esimise okwe rose.
• Fihla ukwatapheya ekugcwaliseni ikhekhe lika-lime.
• Hlanganisa i-avocado kuma-margaritas.

Buyekeza kwe-