Phindu La Avocados Limalimbitsa Chikondi Chanu pa Chipatsocho

Zamkati

• Zowona Zakudya Zakudya Zam'madzi
• Ubwino Wathanzi la Avocados
• Kodi Avocado Muyenera Kudya Motani?
• Momwe Mungakonzekerere ndikugwiritsa ntchito ma Avocado
• Onaninso za

Si chinsinsi kuti zikuwoneka kuti aliyense (*kukweza dzanja*) wakhala wokonda kwambiri mapeyala. Onetsani A: Asayansi aku yunivesite ya Tufts adasokoneza intaneti pomwe adalengeza kuti akufuna anthu oti azidya mapeyala tsiku lililonse ngati gawo la maphunziro azaumoyo a miyezi isanu ndi umodzi-ndipo anali okonzeka kulipira otenga nawo gawo $300 pamavuto awo. Onetsani B: Anthu wamba amaponya mapaundi 8 chaka chilichonse, malinga ndi United States department of Agriculture (USDA). Ndiwowirikiza katatu kuchuluka kwa ma avocado omwe amadya zaka makumi awiri zapitazo.

Popeza zipatso ndi ndiwo zamasamba sizibwera ndi zilembo, ochepa mwa omwe amadzimva kuti ndi owopsa amadziwa za mavitamini athunthu, osaganizira za ma avocado. Koma nkhani yabwino: "Avocados ndi chimodzi mwazinthu zabwino kwambiri zomwe mungadye," atero a Kris Sollid, R.D., katswiri wazakudya ndi mkulu woyang'anira kulumikizana ndi zakudya ku International Food Information Council.

Jenna A. Werner, R.D., mlengi wa Happy Slim Healthy anati: "Anthu ambiri amaganiza za mapepala okhaokha chifukwa chokhala ndi mafuta athanzi, koma amadzitamandira ndi zabwino zambiri. "Mapeyala amapereka pafupifupi 20 mavitamini, mchere, ndi phytonutrients, ndipo ndi gwero labwino la fiber, zomwe ambiri sadziwa."

Dziwani zabwino za mapeyala awa, komanso pezani maupangiri okonzekereratu komanso kudzoza momwe mungawonjezere silky ~ superfood ~ pazakudya zanu.

Zowona Zakudya Zakudya Zam'madzi

Zinthu zoyamba choyamba: Kutumikira kumodzi si avocado yonse (kapena theka la imodzi). "Munthu amene amatumizira avocado ndi gawo limodzi mwa magawo atatu a mapeyala apakatikati, omwe ali pafupifupi 80 calories," atero a Christy Brissette, R.D., katswiri wazakudya mwalamulo komanso woyambitsa kampani yopanga zakudya ndi upangiri wazakudya ku Chicago 80 Twenty Nutrition. "Nthawi zambiri ndimadya theka pakudya ndipo ena mwa makasitomala anga amadya avocado yonse kutengera zolinga zawo."

Nayi chidziwitso chazakudya cha munthu amene akutumikira (pafupifupi magalamu 50, kapena 1/3 ya sing'anga) avocado, malinga ndi USDA:

• Makilogalamu 80
• 7 g mafuta
• 1 gramu mapuloteni
• 4 magalamu zimam'patsa mphamvu
• 3 gramu fiber

Ndiye, kodi mapeyala ali ndi mapuloteni? Mwa inde inde, koma gramu imodzi yokha pakutumikira.

Ngakhale kuwala pang'ono pokhudzana ndi mapuloteni, chipatsocho sichingafanane (kutanthauza kuti chimadzaza) ndi michere ina. ICYMI pamwambapa, gawo limodzi la chipatso limapereka pafupifupi mavitamini ndi mchere wa 20, kuphatikiza (koma osawerengeka) 3 magalamu a fiber ndi ma 40 micrograms a folate. Ndipo tisaiwale kuti gawo lililonse lili ndi ma milligrams 240 a potaziyamu, omwe, BTW, ndi ochulukirapo kuposa nthochi. NBD. (Zikhale zochokera ku avocado kapena 'nana, potaziyamu ndi imodzi mwazinthu zabwino kwambiri zolimbikitsira masewera olimbitsa thupi komanso kuwongolera kuthamanga kwa magazi.)

Manambala ndiabwino ndipo onse-ndipo zowona za avocado ndizabwino 🔥 - koma ndi gawo limodzi chabe la chithunzicho. Kuti mumvetse bwino chomwe chimapangitsa chipatso ichi (inde, ndi chipatso!) Choyenera ndi hype yonse, muyenera kuyang'ana ubwino wa thanzi.

Ubwino Wathanzi la Avocados

"Mapeyala ndi chakudya chopatsa thanzi, kutanthauza kuti amakupatsani thanzi labwino kwambiri kwa buck wanu. Mafuta ambiri ali ndi mtima wathanzi monounsaturated, ndipo mwachibadwa amakhala opanda sodium, "akutero Werner.

Whoop, ndi izi: f-mawu, mafuta. Zapita kale ndi masiku pomwe mafuta onse amatengedwa ngati ziwanda zodyera komanso TG pazomwezo. Lero, zonse ndizokhudza kudya kulondola mafuta, monga mafuta osasunthika-amodzi mwa iwo (monosaturated) amatha kupezeka mu avocados. Mafuta athanzi amenewo ndi amodzi mwa omwe amathandizira kwambiri pazaumoyo wa mapeyala.

Kuchepetsa cholesterol ndikuchepetsa chiopsezo cha matenda amtima. Potsekera pafupifupi magalamu asanu pakudya, mafuta osungunuka omwe amapezeka mu ma avocado-aka omega-9s, ofanana ndi omwe amapezeka mumafuta a azitona-ali ndi mphamvu yochepetsa cholesterol yanu ya LDL (yoyipa) ndipo, amachepetsa chiopsezo chanu cha mtima matenda ndi sitiroko. M'malo mwake, kuwonjezera pa avocado tsiku lililonse pakudya mafuta ochepa kumalumikizidwa ndi cholesterol yocheperako ndi cholesterol ya LDL (yoyipa) malinga ndi kafukufuku wofalitsidwa muZolemba za American Heart Association. Ndipo poyerekeza ndi omwe amadya chakudya chochepa kwambiri, chambiri chokhala ndi ma carb okhala ndi ma calories ofanana, achikulire onenepa kwambiri kapena onenepa kwambiri omwe amadya theka kapena avocado wathunthu ndi chakudya chawo adawonetsa zochepa zakuchepa komanso kusintha kwa thanzi lamtima, malinga ndi kafukufuku lofalitsidwa mu magazini Zakudya zopatsa thanzi.

Thandizani ndi chimbudzi. Mofanana ndi zipatso zina zambiri, mapeyala ali ndi fiber. Makamaka, pafupifupi 25% ya ma fiber m'mapope amasungunuka, pomwe 75% sichimasungunuka, malinga ndi kafukufuku. N’chifukwa chiyani zimenezi zili zofunika? Chifukwa CHIKWANGWANI chosungunuka chimasungunuka m'madzi ndipo chimapanga chinthu chonga gel mukakhudzana ndi madzi, chimatenga malo ambiri m'mimba mwanu ndikumakusungani kukhala otalikirapo. Zimagwiranso ntchito yofunika kwambiri popanga chopondapo pamene chikuyenda mu thirakiti lanu la GI. (Bonus yowonjezera: fiber ingathandizenso kuchepetsa chiopsezo cha khansa ya m'mawere.) 

Khazikitsani shuga wamagazi. CHIKWANGWANI chosungunuka chimathandizanso kukhazika mtima magazi m'magazi — womwe ndi umodzi mwamankhwala ambiri opindulitsa pa mapeyala. Kafukufuku wofalitsidwa mu Zakudya Zabwino anapeza powonjezera pafupifupi theka la mapeyala pa nkhomaliro, otenga nawo mbali adanena kuti amakhutitsidwa ndi kuchepa kwa chikhumbo chofuna kudya kwambiri pambuyo pake ndipo mayesero sanasonyeze kukwera kwa shuga m'magazi.

Limbitsani mafupa anu. Komanso pamndandanda wama 20 mavitamini ndi mchere pachakudya chilichonse cha nyenyezi? Calcium ndi mavitamini C, D, ndi K—zonsezi n’zofunika kwambiri kuti mafupa akhale olimba. Zosavuta monga choncho.

Thandizo pa kuyamwa kwa michere. Idyani zakudya zopatsa thanzi? Upita, Glen Coco…koma osayima pamenepo. Chofunikanso kudya zakudya ndikumatha kuzilandira (kuti pamapeto pake zizipindula). Lowani: ma avocado. Kafukufuku wofalitsidwa mu Journal of Nutrition adawonetsa kuti kuwonjezera avocado kapena mafuta avocado ku saladi kapena salsa kumatha kukulitsa kuyamwa kwa michere.

Kodi Avocado Muyenera Kudya Motani?

Inde, pakhoza kukhala chinthu chabwino kwambiri. Ngakhale kuganizira gulu la nyenyezi zonse za zakudya za avocado.

“Ngati mukusemphanitsa zakudya zina mwa kudya chakudya china—ngakhale chopatsa thanzi kwambiri—mochuluka, kumeneko kungakhale kupanda nzeru,” anatero Brissette. "Zosiyanasiyana ndizofunikira pakudya zakudya zopatsa thanzi, ndiye ngati ma avocado ndiwo mafuta anu okha, mukusowa mwayi wathanzi kuchokera ku mtedza ndi mbewu, nsomba zamafuta, ndi mafuta."

Tsatanetsatane waukulu kwambiri woti muganizirepo, akuwonetsa Werner: kukula kwa gawo.

"Gawo limadalira zolinga zanu za zakudya. Kudya wathanzi mwachizoloŵezi kungakhale kosiyana kwambiri ndi kudya bwino kwa cholinga chenichenicho, monga kuchepa thupi kapena kulemera. akutero Werner. (Zokhudzana: Pomaliza, Buku Losavuta Kutsata la Kukula Kwa Magawo Aumoyo)

Kutumikira kamodzi (kachiwiri, gawo limodzi mwa magawo atatu a zipatso zapakatikati) kangapo pa sabata ngati gawo la chiwerengero cha ma calorie anu onse ayenera kukhala malo abwino oyambira.

TL; DR: "Ngati mukudya avocado tsiku lililonse ndikusankha zakudya zina zosiyanasiyana zabwino, zabwino!" akuti Brissette. "Kodi mukufuna kuwonjezera avocado yonse pa chakudya chilichonse? Mwinamwake ayi, pokhapokha ngati mukuyesera kunenepa ndipo mukufuna kuwonjezera ma calories."

Momwe Mungakonzekerere ndikugwiritsa ntchito ma Avocado

Tsopano popeza muli ndi chidziwitso chokwanira chazakudya za avocado, ndi nthawi yoti mudulire ndikupereka zipatso zazikulu.

Mukasankha avocado yakucha bwino, gwiritsani ntchito malangizo ndi zidule zisanu izi kuti mukonzekere ndikusunga mwanzeru:

1. Muzimutsuka. "Ngakhale kuti mapeyala sadyera kunja kwake, kumbukirani kutsuka musanawadule! Monga ngati chipatso chilichonse chomwe mudula dothi lililonse, majeremusi kapena mabakiteriya omwe ali kunja amatha kubweretsa mkati ndi mpeni womwe mukugwiritsa ntchito. , "akutero Werner. Kuti mutsimikizirenso, zosintha zaposachedwa pa kafukufuku wa a FDA zidati oposa 17 peresenti ya zitsanzo za khungu la mapeyala adapezeka kuti ali ndi listeriosis, kotero simuyenera kulumpha sitepe iyi.
2. Kagawo mwanzeru. Pewani "dzanja la mapeyala" kapena kuvulazidwa kwa mtundu wa Meryl Streep pokonzekera ngati katswiri. Kagawani utali wonse kutalika kwa chipatso ndikupotoza kuti mulekanitse magawo. Mosamala koma mwamphamvu ikani tsamba pakatikati pa dzenje, ndikupotoza chipatsocho kuti muchotse, akutero Morgan Bolling, mkonzi wamkulu wa Cook's Country Magazine.
3. Ikani ndi zipatso. Kuti musunge mtundu wobiriwirayo utatsala pang'ono kudula, pezani madzi a mandimu kapena mandimu, akutero Sollid. "Timadziti tokhala ndi acidic ngati tomwe timathandiza kuti zinthu zisamayende bwino. Kenako tiphimbeni ndi pulasitiki womveka bwino ndipo onetsetsani kuti mwapeza chidindo cholimba. Oxygen imathandizira kuthamanga kwa browning, kotero kuti muteteze pang'ono mutha kuyika peyala wanu wokutidwa mu chotengera chopanda mpweya," adatero.
4. Zilowerereni m'mbale. "Sungani mbali zocheka za avocado pansi mu mphika wa madzi a mandimu. Malingana ngati mbali yodulidwayo yaphimbidwa m'madzi awa, iyenera kuti isasanduke bulauni masiku awiri. Mukungofunika supuni 2 kapena 3 za madzi a mandimu kwa 2 makapu amadzi, "atero a Bolling.
5. Sungani chisindikizo. "Kutsekera gawo lotsala la ma avocado kumawapangitsa kukhala obiriwira motalikirapo kuposa njira ina iliyonse," akutero a Bolling, chifukwa kutulutsa mpweya kumapangitsa kuti pakhale bulauni.

Tsopano yesani njira izi zovomerezeka ndi mkonzi zogwiritsa ntchito (kupitirira toast avocado):

• Gwiritsani ntchito mapeyala m'malo mwa mayonesi mu saladi ya dzira kapena saladi ya nkhuku.
• Kutenga avocado wa batala muzinthu zophika.
• Thirani smoothies wokhala ndi mazira kapena avocado watsopano.
• Grill ndi zinthu za hafu ya avocado ndi chimanga ndi nyemba za salsa.
• Kagawo kochepa komanso kagawo kakang'ono ka avocado kachigawo kakang'ono kooneka ngati duwa.
• Sokonezani avocado mu kudzaza cheesecake kudzaza.
• Sakanizani avocado mu margaritas.

Onaninso za