Ubwino ndi Kuopsa kwa Avocado kwa Anthu omwe ali ndi matenda ashuga

Zamkati

• Ubwino wa avocado kwa anthu omwe ali ndi matenda a shuga amtundu wa 2
• 1. Sichidzayambitsa ma spikes mu shuga wamagazi
• 2. Ndi gwero labwino la ulusi
• 3. Zitha kuthandizira kuchepa thupi ndikupangitsa kuti insulin izindikire
• 4. Amadzaza ndi mafuta athanzi
• Zowopsa za avocado
• Momwe mungadyere avocado
• Kutola avocado
• Kutsegula avocado
• Kudya avocado
• M'malo mwa avocado
• Momwe mungadulire avocado
• Tengera kwina

Chidule

Avocados ikukula kutchuka. Zipatso zobiriwira zobiriwira zimakhala ndi mavitamini, michere, ndi mafuta athanzi lamtima. Ngakhale ali ndi mafuta ambiri, ndi mafuta abwino omwe amapindulitsa anthu omwe ali ndi matenda a shuga amtundu wa 2.

Ngati muli ndi matenda a shuga a mtundu wachiwiri, kuwonjezera pa avocado pazakudya zanu kumatha kuchepetsa thupi, kutsitsa cholesterol, komanso kuwonjezera chidwi cha insulin. Werengani kuti mumve zambiri zakupindulira kwa ma avocado kwa anthu omwe ali ndi matenda ashuga.

Ubwino wa avocado kwa anthu omwe ali ndi matenda a shuga amtundu wa 2

1. Sichidzayambitsa ma spikes mu shuga wamagazi

Mapuloteni alibe chakudya chokwanira, zomwe zikutanthauza kuti samakhudza kwenikweni shuga. Kafukufuku waposachedwa wofalitsidwa mu Nutrition Journal adawunika zovuta zowonjezera theka la peyala pachakudya chamasana cha anthu athanzi, onenepa kwambiri. Adazindikira kuti ma avocado samakhudza kwambiri shuga m'magazi.

Chimodzi mwazomwe zimapangitsa ma avocado chisankho chabwino kwa anthu omwe ali ndi matenda ashuga ndikuti, ngakhale ali ndi ma carbs ochepa, ali ndi fiber. Zakudya zambiri zamtundu wapamwamba zimathabe shuga wambiri wamagazi.

2. Ndi gwero labwino la ulusi

Hafu imodzi ya avocado yaying'ono, yomwe ndi muyeso womwe anthu amadya, ili ndi pafupifupi magalamu 5.9 a zimam'patsa mphamvu ndi magalamu 4.6 a fiber.

Malinga ndi National Academy, zochepa zomwe anthu ayenera kudya tsiku lililonse kwa akulu ndi:

• akazi azaka 50 ndi ocheperapo: 25 magalamu
• akazi opitilira 50: 21 magalamu
• amuna azaka 50 ndi ocheperapo: 38 magalamu
• amuna opitilira 50: 30 gramu

Ndemanga ya 2012 yomwe idasindikizidwa mu Journal of the American Board of Family Medicine idayang'ana zotsatira za kafukufuku 15 wokhudzana ndi fiber zowonjezera (pafupifupi magalamu 40 a fiber) kwa anthu omwe ali ndi matenda ashuga amtundu wa 2. Adapeza kuti zowonjezera mavitamini zamtundu wa 2 shuga zimatha kuchepetsa kusala kwa magazi m'magazi ndi milingo ya A1c.

Simuyenera kutenga zowonjezera kuti mukwaniritse izi. M'malo mwake, yesani kudya zakudya zamafuta ambiri. Mutha kuwonjezera chakudya chanu chambiri mukamadya zipatso zochepa kwambiri, ndiwo zamasamba ndi zomera, monga ma avocado, masamba obiriwira, zipatso, mbewu za chia, ndi mtedza. Nazi njira 16 zomwe mungawonjezere zakudya zambiri pazakudya zanu.

3. Zitha kuthandizira kuchepa thupi ndikupangitsa kuti insulin izindikire

Kutaya thupi - ngakhale pang'ono - kumatha kukulitsa chidwi chanu cha insulin ndikuchepetsa mwayi wokumana ndi zovuta zazikulu.

Mafuta athanzi omwe amapezeka mu avocado amatha kukuthandizani kuti mukhale okwanira kwanthawi yayitali. Pakafukufuku wina, atawonjezera theka la avocado pamasana awo, ophunzira adakhala ndi kuwonjezeka kwa 26% pakukhutira pakudya komanso kuchepa kwa 40% kufuna kudya zambiri.

Mukamakhala ndi nthawi yayitali mukatha kudya, simungathe kudya pang'ono ndikudya mafuta owonjezera. Mafuta athanzi mu ma avocado, otchedwa monounsaturated fat, amathanso kuthandizira thupi lanu kugwiritsa ntchito insulin moyenera.

Njira zoyeserera zakuchepa kwa anthu omwe ali ndi kuchepa kwa chidwi cha insulin. Ofufuzawa adapeza kuti kudya zakudya zoperewera kwambiri mumafuta amtundu wa monounsaturated kumapangitsa chidwi cha insulin m'njira yomwe sichinawonekere pachakudya chofanana ndi cha carb. Chakudya cholemetsa ndi chakudya chopatsa mphamvu zopatsa mphamvu.

4. Amadzaza ndi mafuta athanzi

Pali mitundu ingapo yamafuta, yomwe imagawidwa monga mafuta amtundu wina ndi mafuta osapatsa thanzi. Kudya mafuta ochulukirapo, komanso mafuta amtundu uliwonse, kumakweza mafuta anu (LDL) m'magazi. Mafuta a Trans nthawi yomweyo amachepetsa milingo yanu ya HDL (yathanzi). Kuchuluka kwa LDL komanso kuchepa kwa cholesterol ya HDL kumalumikizidwa ndi chiopsezo chachikulu cha matenda amtima mwa anthu omwe ali ndi matenda a shuga komanso opanda.

Mafuta abwino, mafuta opangidwa ndi monounsaturated ndi mafuta a polyunsaturated, amakulitsa mafuta anu (HDL) cholesterol. Cholesterol wabwino wamagazi anu amathandiza kuchotsa cholesterol yoyipa, yomwe imachepetsa chiopsezo chodwala matenda amtima komanso kupwetekedwa mtima.

Mafuta abwino amaphatikizapo:

• peyala
• mtedza, monga maamondi, makoko, ndi mtedza
• mafuta a maolivi
• maolivi, avocado, ndi mafuta a fulakesi
• mbewu, monga nthangala za zitsamba kapena dzungu

Zowopsa za avocado

Avocado yonse ya Hass ili ndi zopatsa mphamvu pafupifupi 250-300. Ngakhale ma avocado ali ndi mafuta abwino, ma calorieswa amatha kupangitsa kuti muchepetse ngati akadya mopitilira muyeso wanu wama calorie. Ngati mukuyesera kuti muchepetse kunenepa, ndikofunikira kuti muzitha kuwongolera magawo. M'malo moonjezera avocado pazakudya zanu zapano, zigwiritseni ntchito m'malo mwa zakudya zomwe zili ndi mafuta ambiri, monga tchizi ndi batala.

Mwachitsanzo, mutha kusakaniza avocado ndikuwayala pa toast m'malo mogwiritsa mafuta.

Momwe mungadyere avocado

A FDA a avocado wapakati ndi gawo limodzi mwa magawo asanu a zipatso, zomwe zimakhala ndi zopatsa mphamvu pafupifupi 50. Komabe, kuwunika kwa kafukufuku wochokera ku National Nutrition and Health Examination Survey (2001-2008) kunapeza kuti anthu amadya theka la zipatso nthawi imodzi. Mwa ogula awa avocado, ofufuzawo adapeza:

• zakudya zabwino zonse
• kutsika thupi
• kuchepa kwa chiopsezo cha matenda amadzimadzi

Kutola avocado

Mapepala amatenga masiku angapo kuti apse. Ma avocado ambiri omwe mumawapeza kugolosale sadzakhala akupsa pano. Nthawi zambiri, anthu amagula avocado masiku angapo asanakonzekere kudya.

Avocado wosapsa amakhala ndi mtundu wobiriwira wobiriwira, wowala pang'ono wakuda kuposa nkhaka. Avocado akakhwima, amasandulika wobiriwira, pafupifupi wakuda.

Sinthani peyala m'manja mwanu musanagule kuti muwone ngati muli ndi zipsera kapena mabala a mushy. Ngati avocado imamva kukhala yopanda tanthauzo, itha kupsa. Avocado wosapsa amamva zolimba, ngati apulo. Zisiyeni pa kakhitchini kwa masiku angapo mpaka zitayamba kufewa. Muyenera kufinya ngati phwetekere kuyesa kupsa.

Kutsegula avocado

Kugwiritsa ntchito mpeni:

1. Dulani avocado kutalika, pamwamba mpaka pansi mbali iliyonse. Pali dzenje pakati, chifukwa chake simudzatha kudula pakati pa avocado. M'malo mwake, mufunika kuyika mpeni mpaka mutaumva wagunda dzenje pakati, kenako ndikudula kutalika mozungulira avocado.
2. Mukadula mozungulira, tengani peyala m'manja mwanu ndikupotoza ndikukoka mbali ziwirizo.
3. Gwiritsani ntchito supuni kutulutsa dzenjelo.
4. Sulani khungu kutali ndi peyala ndi manja anu, kapena gwiritsani ntchito nsonga ya mpeni kuti mulekanitse khungu ndi chipatsocho ndikuzula zipatsozo.
5. Kagawani ndikusangalala!

Kudya avocado

Peyala ndi chipatso chosunthika kwambiri. Zinthu zochepa zomwe mungayesere:

• Kagawani ndikuyika pa sangweji.
• Cube ndi kuyika mu saladi.
• Sakanizani ndi madzi a mandimu ndi zonunkhira, ndikuzigwiritsa ntchito poviika.
• Pakani pa tositi.
• Dulani ndi kuyika mu omelet.

M'malo mwa avocado

Avocados ndi otsekemera komanso olemera, ndi kukoma kwa mtedza. Nawa malingaliro amomwe mungasinthire mafuta ndi ma avocado:

• Yesani kuyika peyala pachotupitsa kapena bagel m'mawa m'malo mwa batala ndi kirimu tchizi. Mudzakhala m'malo mwa mafuta oyipa ndi mafuta abwino, okhala ndi fiber.
• Kuphika ndi peyala m'malo mwa mafuta ndi mafuta. Peyala itha kusinthidwa m'malo mwa batala. Nayi njira ya carb low brown avocado brownies.
• Onjezani avocado ku smoothie yanu m'malo mwa mkaka chifukwa cha kuphulika kwa michere, michere, ndi ma phytochemicals. Nawa malingaliro ena okhudzana ndi matenda ashuga.
• Tengani tchizi wa avocado mu saladi wanu kuti muchepetse mafuta okhathamira ndikupangitsani kuti mukhale omasuka.

Momwe mungadulire avocado

Mapepala ndi okoma komanso okoma. Amadzaza ndi mavitamini, michere komanso michere. Mtengo wotsika wa carb, fiber-fiber yabwino ndiyabwino pakukhazikika kwa shuga wamagazi. Mafuta abwino mu avocado amatha kukuthandizani kupewa zovuta za matenda ashuga, monga matenda amtima ndi stroke, ndikuthandizani kugwiritsa ntchito insulini yanu moyenera.

Tengera kwina