Izinzuzo ze-7 zezempilo ze-avocado

-Delile

• 1. Kunikela esikhunjeni esihle futhi esinamanzi
• 2. Kugcina izicubu zomzimba ziqinile
• 3. Kufaka isandla ekukhulelweni okunempilo
• 4. Kwandisa ukufakelwa kwezinwele kukhanye
• 5. Kukusiza wehlise isisindo futhi uvimbele ukuqunjelwa
• 6. Kunikela empilweni yengqondo
• 7. Kugwema isifo senhliziyo nomdlavuza
• Ulwazi lokudla okune-avocado
• Izindlela zokupheka ze-avocado ezinempilo
• 1. IGuacamole
• 2. Isaladi Yemifino Ne-Avocado
• 3. Ukotapeya brigadeiro nococoa

Ukwatapheya unezinzuzo ezinhle kakhulu zezempilo, ucebile ngamavithamini C, E no-K kanye namaminerali afana ne-potassium ne-magnesium, okusiza ukufafaza isikhumba nezinwele. Ngaphezu kwalokho, iqukethe amafutha e-monounsaturated nama-polyunsaturated, afana ne-omega-3, esebenza njenge-antioxidant futhi esebenza ekulawuleni i-cholesterol, evimbela i-atherosclerosis.

Ngaphezu kwalokho, ukwatapheya usiza nasekuthuthukiseni ukusebenza koqeqesho njengoba lunothe ngamandla futhi luvimbela isifo senhliziyo nomdlavuza, njengoba lunothe ngamavithamini kanye nama-antioxidants aqinisa amasosha omzimba futhi avimbele ukwakheka kwe-atherosclerosis.

1. Kunikela esikhunjeni esihle futhi esinamanzi

Izinzuzo ze-avocado esikhunjeni ikakhulukazi ukulwa nezimpawu zokulula, imibimbi kanye ne-cellulite ngoba icebile ku-vitamin C, osiza ekuguqulweni kwe-collagen, into enikeza ukuqina kwesikhumba.

Ngaphezu kwalokho, lesi sithelo futhi sinama-antioxidants asiza ukuvikela nokuvimbela ukuguga kwamaseli esikhumba, okunikeza ukuqina okukhulu nokushiya ukubukeka kukuhle futhi kunempilo. Bona iresiphi enhle yevithamini ye-avocado yesikhumba esibushelelezi.

2. Kugcina izicubu zomzimba ziqinile

Uma idliwe ngaphambi kokuvivinya umzimba, ukwatapheya usiza kwi-hypertrophy yemisipha, njengoba inika amandla okuziqeqesha futhi iqukethe amaprotheni asiza ekululameni kwemisipha.

Ngaphezu kwalokho, lesi sithelo futhi sigwema ukukhathala kwemisipha ngoba silwa nama-radicals amahhala avela ngenxa yokuzivocavoca okukhulu, okudala ukuguga kwamaseli nokwenza lula ukuvela kobuhlungu.

3. Kufaka isandla ekukhulelweni okunempilo

Ngenxa yokuthi icebile ku-folic acid, ukwatapheya ekukhulelweni kubalulekile ukuvimbela izifo ezizalwe nazo njengezinkinga ohlelweni lwezinzwa nolomgogodla, okungukuvalwa okubi komgogodla wombungu.

Ukuthola le nzuzo, lesi sithelo kufanele sidliwe ikakhulukazi ngaphambi kokukhulelwa nangesikhathi sokuqala kokukhulelwa.

4. Kwandisa ukufakelwa kwezinwele kukhanye

Uma isetshenziswa kumaski ezinwele, ukwatapheya kwandisa ukufuduka kwemicu ngoba icebile emafutheni nasemavithamini, okwenza izinwele zikhanye futhi zithambe. Nasi isibonelo seresiphi ye-avocado yokuthambisa izinwele zakho.

5. Kukusiza wehlise isisindo futhi uvimbele ukuqunjelwa

Ngenxa yokuthi icebile ku-fiber, i-avocado inikeza umuzwa wokusutha, ilawula amazinga kashukela egazini futhi isize ukwelapha ukuqunjelwa. Imicu ivumela ukulawula inkanuko nokugwema ukusetshenziswa ngokweqile kokudla futhi, lapho kufakwa amanzi amaningi, kuthanda nokukhiqizwa kwezitulo ezithambile, okwenza kube lula ukuphuma kwabantu.

Kodwa-ke, isithelo sekhalori kakhulu esinamafutha amaningi, yingakho kufanele sidliwe kuphela ezingxenyeni ezincane ekudleni ukuze wehlise isisindo.

6. Kunikela empilweni yengqondo

Inzuzo enkulu ye-avocado ebuchosheni ukuthuthukisa amandla ememori, njengoba i-omega 3 ithuthukisa ukusebenza kobuchopho ngokukhuthaza ukujikeleza kwegazi nokukhulisa amandla okugxila.

7. Kugwema isifo senhliziyo nomdlavuza

Ukwatapheya, ukunotha ngamafutha e-polyunsaturated kanye nama-monounsaturated, kusiza ukwehlisa izimpawu zegazi ezandisa ubungozi besifo senhliziyo, ukunciphisa i-cholesterol isiyonke, i-cholesterol embi ye-LDL ne-triglycerides.

Ngaphezu kwalokho, kuyasiza ukukhulisa ukukhiqizwa kwe-cholesterol enhle (i-HDL), ukuvimbela i-atherosclerosis nokunakekela impilo yenhliziyo, okuthi, kuhlangene nokuqukethwe kwayo okuphezulu kwe-potassium, kuvune ukuncishiswa kwengcindezi yegazi futhi kuthuthukise nokusebenza kwezocansi.

Ngaphezu kwalokho, ngoba icebile ngama-antioxidants afana ne-omega-3, vitamin C, A no-E, ukusetshenziswa kwayo njalo kusiza ekunciphiseni ukwakheka kwama-radicals mahhala emzimbeni, kunciphise izinqubo zokuvuvukala komzimba, ngaleyo ndlela kuvimbele umdlavuza.

Ulwazi lokudla okune-avocado

Ithebula likhombisa amanani wokudla okunempilo nge-100 g ngayinye ye-avocado:

Ukwatapheya uyatyebisa uma udliwe ngokweqile ngoba ngesinye sezithelo ezicebe kakhulu emafutheni, okuthi noma ngabe esezingeni elifanele, abe nama-calories amaningi.

Izindlela zokupheka ze-avocado ezinempilo

1. IGuacamole

Izithako

• 1 ukwatapheya ovuthiwe ophakathi nendawo;
• 2 utamatisi ohlutshiwe ongenambewu, oqoshiwe;
• 1 anyanisi ophakathi, oqoshiwe;
• 1 i-clove kagalikhi egayiwe noma ochotshoziwe;
• 2 wezipuni zamafutha omnqumo;
• Upelepele omnyama, ulamula, usawoti nephunga eliluhlaza ukunambitha.

Imodi yokulungiselela

Susa bese ufaka uginindela we-avocado bese uwugcina esiqandisini. Sosa utamatisi, u-anyanisi nogalikhi emafutheni omnqumo nopelepele, wengeza isipuni esingu-1 samanzi. Vumela ukupheka imizuzu emibili. Ngemuva kokupholisa, engeza nge-avocado bese uxuba uze wakhe unamathisela, bese ufaka usawoti, ulamula nephunga eliluhlaza.

2. Isaladi Yemifino Ne-Avocado

Izithako

• Utamatisi ongu-1 uthathe ama-cubes;
• 1/2 anyanisi oqoshiwe;
• Ikhukhamba eli-1 eliqoshiwe;
• I-zucchini e-1 eqoshiwe;
• I-avocado evuthiwe e-1;
• I-parsley eqoshiwe, usawoti, uwoyela womnqumo nolamula ukunambitha.

Imodi yokulungiselela

Hlanganisa zonke izithako ngokucophelela ukuze ukwatapheya ungahlukani, inkathi neparsley, usawoti, uwoyela womnqumo nolamula bese upheka u-ayisikhilimu.

3. Ukotapeya brigadeiro nococoa

Izithako

• 1 ukotapeya ovuthiwe;
• 1 isipuni se-cocoa powder engenashukela;
• 1 isipuni sekhofi samafutha kakhukhunathi;
• 1 isipuni soju.

Imodi yokulungiselela

Shaya zonke izithako ku-blender noma i-mixer ize ibe yingxube efanayo bese uyishiya esiqandisini ukuze ibe nokuvumelana okuqinile. Khonza upholile.

Uma uthanda, bukela iresiphi ngesinyathelo ngesinyathelo kuvidiyo elandelayo: