Ngabe Kuphephile Futhi Kunempilo Ukudla Imbewu Ye-Avocado?

-Delile

• Yini ekuMbewu ye-Avocado?
• Izinzuzo Zempilo Ezingaba khona
• Ukukhathazeka Kwezokuphepha
• Ungayidla Kanjani Imbewu Kakwatapheya
• Okusemqoka

Ukwatapheya udume kakhulu kulezi zinsuku futhi ungene kumamenyu emhlabeni wonke.

Anomsoco omuhle, ama-smoothies amahle futhi kulula ukuwafaka kuma-dessert amnandi, aluhlaza.

Ukotapeya ngamunye unembewu eyodwa enkulu evame ukulahlwa, kepha abanye abantu bathi inezinzuzo zezempilo futhi kufanele idliwe.

Kodwa-ke, abanye bayazibuza ukuthi kuphephile yini ngisho nokudla imbewu ye-avocado.

Lo mbhalo ubheka izinzuzo ezingaba khona zezempilo zembewu ye-avocado, kanye nezinkinga zokuphepha ezingaba khona.

Yini ekuMbewu ye-Avocado?

Imbewu ye-avocado ifakwa kugobolondo eliqinile futhi yakha u-13-18% wobukhulu besithelo sonke (1).

Imininingwane mayelana nokwakheka kwayo inqunyelwe, kepha iqukethe uhla oluhle lwamafutha acid, ifayibha yokudla, ama-carbs kanye nenani elincane lamaprotheni (2,,,).

Imbewu ibuye ibhekwe njengomthombo ocebile wama-phytochemicals, kufaka phakathi izinto ezikhiqizwa izitshalo ukuzivikela.

Ngenkathi amanye ama-phytochemicals asembewu ye-avocado engaba namandla we-antioxidant, amanye angahle anganikeli ngezinzuzo zezempilo (2,).

Ama-carbs asembewini ye-avocado aqukethe ikakhulukazi isitashi, ngesisindo saso esomile cishe siyi-75% isitashi. Isitashi sakhiwe ngochungechunge olude lukashukela, futhi abacwaningi sebeqalile ukuphenya ngokusetshenziswa kwaso okungaba khona emikhiqizweni yokudla (6).

Imbewu ye-avocado iqukethe ikakhulukazi ama-acid okunamafutha, ama-carbs ngendlela yesitashi kanye nefayibha yokudla, kanye nenani elincane lamaprotheni nohlu olubanzi lwama-phytochemicals.

Izinzuzo Zempilo Ezingaba khona

ENigeria, ukukhishwa kwembewu ye-avocado kusetshenziselwa ukuphatha umfutho wegazi ophezulu ().

Imbewu ibhekwa njengokusetshenziswa kancane, kanti ucwaningo lwakuqala luphakamisa ukuthi lungaba nezinzuzo ezithile zezempilo.

Ngezansi kunezindlela ezingaba khona imbewu ye-avocado engazuzisa ngayo impilo yakho:

• Cholesterol: Ufulawa wembewu ye-avocado ukhonjisiwe ukunciphisa inani eliphelele le-cholesterol ne-cholesterol "embi" ye-LDL kumagundane ().
• Isifo sikashukela: Kunganciphisa amazinga kashukela egazini kumagundane esifo sikashukela. Isifundo esisodwa sesilwane sikhombise ukuthi sisebenza kahle njengomuthi olwa nesifo sikashukela (, 8).
• Ukushaya kwegazi: Izifundo zezilwane ziphakamisa ukuthi ukukhishwa kwembewu ye-avocado kungasiza ukukhulula imithambo yegazi, okusiza ukunciphisa umfutho wegazi, okuyisici esiyingozi engcupheni yesifo senhliziyo (,).
• I-antioxidants: Ucwaningo lwe-test-tube kwizicucu zembewu ye-avocado lukhombisile ukuthi imbewu ye-avocado ingaba nezakhiwo eziqinile ze-antioxidant (2,).
• Elwa namagciwane: Ucwaningo olulodwa lwe-test-tube lwathola ukuthi kumisa ukukhula kwe- IClostridium sporogenes, amabhaktheriya akha i-spore ().
• I-Antifungal: Imbewu ye-avocado ivimbele ukukhula kwefungal ezifundweni ze-test-tube. Ikakhulu, ingavimbela AmaCandida albicans, imvubelo evame ukudala izinkinga emathunjini (,).

Ngenkathi lokhu okutholakele kuthembisa, qaphela ukuthi kususelwa ekuhloleni i-test-tube kanye nezilwane. Ucwaningo olwengeziwe olwenziwa ngabantu luyadingeka ngaphambi kokuba kwenziwe noma iziphi iziphetho (,).

Ngaphezu kwalokho, lezi zifundo zisebenzisa kakhulu izicucu zembewu ye-avocado ezicutshungulwayo, hhayi yonke imbewu uqobo (,,).

Ucwaningo ngezimbewu ze-avocado lubonisa ukuthi zinganciphisa ubungozi besifo senhliziyo futhi zilwe namagciwane nesikhunta. Noma kunjalo, olunye ucwaningo kubantu luyadingeka ngaphambi kokuba kuthathwe iziphetho.

Ukukhathazeka Kwezokuphepha

Kukhona ukukhathazeka ngokuthi ezinye izinhlanganisela zezitshalo enhlanyelweni ye-avocado, njenge-trypsin inhibitors kanye ne-cyanogenic glycosides, zingaba yingozi ().

Ukuhlolwa kokuphepha enzalweni ye-avocado kusezigabeni zokuqala futhi kukhawulwe ezifundweni zezilwane.

Olunye ucwaningo lwaseNigeria lunikeze amagundane amanani aphakeme kakhulu ekhishwe imbewu ye-avocado ngaphezulu kwezinsuku ezingama-28 futhi alibonanga miphumela emibi ().

Ngaphezu kwalokho, ngokususelwa ekusetshenzisweni kwenani le-avocado labantu bendawo, ilinganisela ukuthi ukudla okuphezulu kwansuku zonke kokukhishwa kwembewu ye-avocado kube ngu-1.4 mg ngekhilogremu elilodwa (3 mg ngekg) yesisindo somzimba kubantu abadala ().

Olunye ucwaningo olwenziwe kumagundane luthole ukuthi ukukhishwa kwembewu ye-avocado akubonisanga ubuthi lapho kufakwa izingxube ezifika ku-227 mg ngekhilogremu (500 mg ngekg) yesisindo somzimba ngosuku. Amagundane afake lokhu noma izinga eliphakeme lokukhishwa kwembewu ye-avocado ashone kungakapheli amahora angama-24 ().

Kukhona nokukhathazeka ukuthi uwoyela wembewu ye-avocado ungadala ingozi, njengoba kukhonjisiwe ukuthi kukhulisa ama-enzyme nokwakhiwa kwamafutha ezibindini zamagundane (17, 18).

Njengamanje, abukho ubufakazi obenele bokuqinisekiswa ukuthi imbewu ye-avocado iphephile ukuthi ingadliwa ngabantu, njengoba ucwaningo kuze kube manje selwenziwe ezilwaneni.

Futhi, inqubo yokukhipha esetshenziswe ezifundweni ingashintsha imiphumela yayo emzimbeni wakho.

Ucwaningo ngokuphepha kwembewu ye-avocado lincane. Kungaba yingozi kumagundane namagundane ngemithamo ephezulu kakhulu, futhi akwaziwa ukuthi kuphephile yini ukusetshenziswa komuntu.

Ungayidla Kanjani Imbewu Kakwatapheya

Imbewu ye-avocado inzima kakhulu futhi kufanele ilungiswe ngaphambi kokuba idliwe.

Okokuqala, zidinga ukomiswa kuhhavini emazingeni okushisa aphezulu amahora ambalwa. Abanye abantu bayomisa imbewu kuhhavini amahora amabili ngama-250°F (121°C).

Uma imbewu isiphelelwe amanzi emzimbeni, ingaqokwa bese ifakwa ku-blender noma iprosesa yokudla ize ibe yimpuphu.

Impuphu ingangezelelwa kuma-smoothies noma isetshenziswe kuma-teas, amasoso noma ediphini.

Kodwa-ke, ukomisa imbewu kunganciphisa okuqukethwe kwayo kwe-antioxidant, ngakho-ke ungahle ungazuzi izinzuzo obuzilindele.

Qaphela ukuthi imbewu iyababa.Uma uzoyengeza ku-smoothie yakho, qiniseka ukuthi uyilinganise nobumnandi obuthile ngokufaka izithelo, njengebhanana noma ama-strawberry athile.

Okubalulekile, abukho ubufakazi obukhombisa ukuthi imbewu ye-avocado iphephile ukudliwa. Kungenzeka kube ngumqondo ongcono ukuba nenkomishi yetiye eliluhlaza noma amajikijolo ambalwa, kunokuzibeka engcupheni.

Uma uthatha isinqumo sokuzama imbewu ye-avocado, kungakuhle ukuyidla ngezikhathi ezithile ukunciphisa amathuba okuba nemiphumela engemihle eyingozi.

Imbewu ye-avocado idinga ukomiswa, iqoshwe futhi ihlanganiswe ngaphambi kokuba idliwe. Kodwa-ke, inqubo yokumisa ingakunciphisa kakhulu okuqukethwe kwe-antioxidant.

Okusemqoka

Ngenkathi izifundo zezilwane kanye ne-test-tube zithole izinzuzo ezithile zembewu ye-avocado, ubufakazi bokuphakamisa izinzuzo zezempilo kubantu abukho.

Ucwaningo lwezilwane lukhombisa nokuthi amanani aphezulu angadala imiphumela emibi, yize kungekho zifundo ezenziwe ngabantu ezihlole ukuphepha kwazo.

Okwamanje akunconyelwa ukudla imbewu ye-avocado.

Uma uthatha isinqumo sokuzama imbewu ye-avocado, gcina isilinganiso sakho sokudla kunciphisa ubungozi bemiphumela emibi engaba khona.