Mangaki Amakholori Aku-Avocado?

-Delile

• Amaqiniso okunomsoco ngama-avokhado
• Ukotapeya, okuluhlaza
• Ingabe amanoni akakwatapheya aphilile?
• Ezinye izinzuzo zezempilo zokudla ukwatapheya
• Amavithamini namaminerali kuma-avocado
• Ingabe kufanele udle imbewu ye-avocado?
• Izindlela zokufaka ukwatapheya ekudleni kwakho
• Yidla ukwatapheya ngesidlo sasekuseni
• Yidla ukwatapheya ngesidlo sasemini noma sakusihlwa
• Ukuthatha
• Ungayisika kanjani ukwatapheya

Ukubuka konke

Ukwatapheya awusasetshenziswa nje ku-guacamole. Namuhla, bayisisekelo semindeni yonkana i-United States nakwezinye izingxenye zomhlaba.

Ukwatapheya isithelo esinempilo, kepha akuwona amakhalori namafutha aphansi kunawo wonke.

Amaqiniso okunomsoco ngama-avokhado

Ukotapeya yizithelo ezimise okwepheya zezihlahla zikakwatapheya. Banesikhumba esiluhlaza esikhumba. Ziqukethe imbewu eyodwa enkulu ebizwa ngetshe. I-Hass avocado yi-avocado elinywe kakhulu emhlabeni. Kuyinto ehlukahlukene kakhulu e-United States.

Lapho zivuthwa, ukwatapheya uphenduka ube luhlaza okomnyama ube mnyama. Ukotapeya uyahluka ngosayizi. Iningi lama-avocado asezitolo zokudla aphakathi nendawo.

Usayizi wokuphakelwa ophakanyisiwe ucishe ube yingxenye yesihlanu ye-avocado esesilinganisweni esiphakathi. Nakhu ukubheka inani lama-calories namafutha ku-avocado.

Ukotapeya, okuluhlaza

Ingabe amanoni akakwatapheya aphilile?

Ukwatapheya unamafutha amaningi. Kodwa akuwona amafutha agcweleyo ozowathola kweminye imikhiqizo yobisi egcwele amafutha, inyama ebomvu, nokudla okuningi okungenamsoco. I-American Heart Association (AHA) incoma ukunciphisa amafutha agcwele ekudleni kwakho ukunciphisa ubungozi besifo senhliziyo.

Kodwa ukuhlaziywa kwe-meta ka-2011 akutholanga ukuxhumana phakathi kwamafutha agcwele, isifo senhliziyo, nesifo sohlangothi. Kungenzeka ukuthi amafutha we-trans, uhlobo lwamafutha atholakala kumafutha we-hydrogenated njenge-margarine, adlala indima enkulu. Noma kunjalo, i-AHA imi ngezinkombandlela zayo zamanje.

Ukwatapheya unenani elincane kuphela lamafutha agcwele. Iningi lamafutha ku-avocado yi-monounsaturated fatty acids (MUFAs).Ama-MUFA kucatshangwa ukuthi ehlisa i-cholesterol yakho yonke kanye ne-cholesterol yakho "embi" (LDL), futhi andise i-cholesterol yakho "enhle" (HDL).

Ezinye izinzuzo zezempilo zokudla ukwatapheya

Ukwatapheya ungadlala indima enkulu ekuvikeleni umdlavuza. Ucwaningo lukhombisa ukuthi ama-phytochemicals kuma-avokhado angavimbela ukukhula futhi abangele ukufa kweseli kolayini beseli abanomdlavuza nabanomdlavuza.

Ukwatapheya ungumthombo omuhle we-fiber yokudla. Lokhu kusiza ukuvimbela ukuqunjelwa. Ukukhonza okukodwa kuqukethe u-2 gram we-fiber. I-fibre nayo iyakusiza ukuthi uhlale ugcwele isikhathi eside, okungavimbela ukudla ngokweqile.

Ababambiqhaza bocwaningo lwabantu abadala abakhuluphele ngokweqile nangokulinganisela abadle cishe isigamu se-avocado yaseHass ngesidlo sasemini bazizwa begcwele amahora amathathu kuya kwamahlanu ngemuva kwalokho. Amazinga kashukela egazi ahlala ezinzile kunalawo abahlanganyeli abadle isidlo sasemini esingena-avokhado.

Umbiko wango-2013 uthole ukuthi ukudla ama-avocado kuhlotshaniswa nokudla okuphelele, ukudla okunomsoco, kanye nokwehla kwengozi yesifo se-metabolic syndrome.

Amavithamini namaminerali kuma-avocado

Izinyama ezibomvu zingakhuthaza ukuvuvukala emzimbeni, ngenxa yengxenye yokuqukethwe kwawo okunamafutha okugcwele. Ukuvuvukala kungenye ingozi engaba khona yesifo senhliziyo. Ukwatapheya ungasiza ukunciphisa ukuvuvukala emzimbeni.

Ucwaningo oluncane luka-2012 luthole ukuthi ukudla uhhafu we-avocado waseHass nge-burger esikhundleni sokudla iburger kukodwa kusize ekwehliseni ukukhiqizwa kwezinto ezikhuthaza ukuvuvukala emzimbeni.

Ngokuya ngocwaningo, ukwatapheya kungasiza umzimba wakho ukumunca izakhamzimba ezithile kokunye ukudla.

Ukwatapheya awunacholesterol, awunasodium, futhi ushukela uphansi. Ziwumthombo ogcwele wamavithamini namaminerali amaningi, kufaka phakathi okulandelayo:

• uvithamini A
• uvithamini K
• uvithamini C
• uvithamini E
• insimbi
• i-potassium
• zinc
• manganese
• Amavithamini B (ngaphandle kwe-B-12)
• i-choline
• i-betaine
• i-calcium
• i-magnesium
• i-phosphorus
• ithusi
• umlingiswa

Ingabe kufanele udle imbewu ye-avocado?

Kungenzeka wake wezwa ngezinzuzo zokudla imbewu ye-avocado. Ucwaningo olusafufusa luveza ukuthi imbewu ingahle ibe nezindawo zokulwa namagciwane nezokulwa nokuvuvukala.

Lokhu kungasiza izimo ezithile zezempilo, kepha ucwaningo oluningi lusebenzise ukukhishwa kwembewu ye-avocado hhayi yonke, imbewu entsha ye-avocado. Akukakasungulwa ukuthi imbewu ye-avocado iphephile yini ukuthi ingadliwa.

Izindlela zokufaka ukwatapheya ekudleni kwakho

Ukotapeya onamakhemikhali ane-nutty flavour. Zama lezi zindlela zokuzengeza ekudleni kwakho.

Yidla ukwatapheya ngesidlo sasekuseni

• usakaze i-avocado ecubuziwe ku-toast esikhundleni sebhotela
• amaqanda aphezulu aqhekeziwe nge-avocado eqoshiwe
• qhekeza iqanda libe yingxenye ye-avocado (isikhumba) bese ubhake ku-425 ° cishe imizuzu engama-20

Yidla ukwatapheya ngesidlo sasemini noma sakusihlwa

• engeza ukwatapheya oqoshiwe kwisaladi lenkukhu noma isaladi le-tuna
• engeza ukwatapheya omsulwa kuzambane elibhakwe esikhundleni sokhilimu omuncu
• gxuma ukwatapheya omsulwa ku-pasta eshisayo esikhundleni se-marinara sauce
• phezulu i-burger yakho oyithandayo enezingcezu ze-avocado

Ukuthatha

Ukwatapheya uphilile, kepha lokho akukuniki i-carte blanche ukuze uwadle ungami. Naphezu kwephrofayili yabo yokudla okunomsoco, uma udla kakhulu, usengozini yokupakisha ngamakhilogremu athe xaxa.

Uma kujatshulelwa njengengxenye yokudla okunempilo, ngakolunye uhlangothi, ukwatapheya kungakusiza wehlise isisindo. Ungadli ukwatapheya ngaphezu kokudla okungenampilo. Esikhundleni salokho, shintsha ukudla okungenampilo ekudleni kwakho njengokusakazwa kwesamishi ngama-avokhado.

Qaphela: Uma uxabana ne-latex, khuluma nodokotela wakho ngaphambi kokudla ukwatapheya. Cishe amaphesenti angama-50 abantu abalwa negciwane le-latex akhombisa ukwenziwa kabusha kwezinye izithelo ezifana nama-avokhado, ubhanana nama-kiwis.

Ungayisika kanjani ukwatapheya