Ubwino wathanzi 7 wa avocado (wokhala ndi maphikidwe)

Zamkati

• 1. Amathandizira pakhungu lokongola komanso lothira madzi
• 2. Amasunga minofu yolimba
• 3. Zimathandiza kuti mayi akhale ndi pathupi pabwino
• 4. Kuchulukitsa kutsuka kwa tsitsi ndikuwala
• 5. Zimakuthandizani kuti muchepetse thupi komanso kupewa kudzimbidwa
• 6. Zimathandizira kuti ubongo ukhale wathanzi
• 7. Kuteteza matenda amtima ndi khansa
• Zambiri zokhudzana ndi thanzi
• Maphikidwe athanzi a avocado
• 1. Guacamole
• 2. Masamba a masamba ndi Avocado
• 3. Avocado brigadeiro ndi koko

Avocado imakhala ndi thanzi labwino, imakhala ndi mavitamini C, E ndi K ambiri komanso mchere monga potaziyamu ndi magnesium, yomwe imathandizira kutsitsa khungu ndi tsitsi. Kuphatikiza apo, ili ndi mafuta a monounsaturated and polyunsaturated, monga omega-3, omwe amachita ngati antioxidant ndipo amawongolera cholesterol, kupewa atherosclerosis.

Kuphatikiza apo, avocado imathandizanso kupititsa patsogolo maphunziro chifukwa imakhala ndi mphamvu zambiri ndipo imalepheretsa matenda amtima ndi khansa, popeza ili ndi mavitamini ambiri komanso ma antioxidants omwe amalimbitsa chitetezo cha mthupi komanso kupewa mapangidwe a atherosclerosis.

1. Amathandizira pakhungu lokongola komanso lothira madzi

Ubwino wa avocado pakhungu makamaka ndikulimbana ndi zotambalala, makwinya ndi cellulite chifukwa uli ndi vitamini C wambiri, womwe umathandizira kupangika kwa collagen, chinthu chomwe chimapereka kulimba pakhungu.

Kuphatikiza apo, chipatso ichi chimakhalanso ndi ma antioxidants omwe amathandiza kuteteza ndikutchinjiriza kukalamba kwa khungu, ndikupangitsa kuti likhale lolimba kwambiri ndikusiya mawonekedwe kukhala okongola komanso athanzi. Onani njira yabwino ya mavitamini yopangira khungu losalala.

2. Amasunga minofu yolimba

Mukamadya musanachite masewera olimbitsa thupi, avocado amathandizira minofu hypertrophy, chifukwa imapereka mphamvu yophunzitsira ndipo imakhala ndi mapuloteni omwe amathandizira kupoletsa minofu.

Kuphatikiza apo, chipatsochi chimapewanso kutopa kwa minofu chifukwa chimamenyera mopanda malire zomwe zimachitika chifukwa cholimbitsa thupi kwambiri, ndikupangitsa kukalamba kwa ma cell ndikuthandizira kuwoneka kwa ululu.

3. Zimathandiza kuti mayi akhale ndi pathupi pabwino

Chifukwa ndi olemera mu folic acid, ma avocado ali ndi pakati ndi ofunikira kupewa matenda obadwa nawo monga mavuto amanjenje ndi msana bifida, komwe ndiko kutsekeka koyipa kwa msana wa mwana wosabadwayo.

Kuti mupeze izi, zipatsozi zimayenera kudyedwa makamaka musanakhale ndi pakati komanso m'nthawi ya trimester yoyamba.

4. Kuchulukitsa kutsuka kwa tsitsi ndikuwala

Mukagwiritsidwa ntchito pazosungira tsitsi, avocado imakulitsa kuyungunuka kwa zingwezo chifukwa imakhala ndi mafuta ndi mavitamini ambiri, zomwe zimapangitsa tsitsi kukhala lowala komanso lofewa. Nachi chitsanzo cha njira ya avocado yothira tsitsi lanu.

5. Zimakuthandizani kuti muchepetse thupi komanso kupewa kudzimbidwa

Chifukwa ili ndi michere yambiri, avocado imapereka kukhutitsidwa, imawongolera kuchuluka kwa shuga wamagazi ndikuthandizira kudzimbidwa. Ma ulusiwo amalola kuti azilamulira chilakolako ndikupewa kudya mopitirira muyeso ndipo, pamene madzi ambiri amenyedwa, amakondweretsanso kupanga zotchinga zofewa, zomwe zimapangitsa kuti anthu atuluke.

Komabe, ndi chipatso cha caloric kwambiri chokhala ndi mafuta ambiri, ndichifukwa chake ayenera kudyedwa pamagawo ang'onoang'ono muzakudya kuti muchepetse kunenepa.

6. Zimathandizira kuti ubongo ukhale wathanzi

Phindu lalikulu la avocado kuubongo ndikuthandizira kukumbukira kukumbukira, chifukwa omega 3 imathandizira magwiridwe antchito aubongo polimbikitsa kufalikira kwa magazi ndikuwonjezera kuthekera kwa chidwi.

7. Kuteteza matenda amtima ndi khansa

Avocado, kukhala wolemera wamafuta a polyunsaturated ndi monounsaturated, kumathandiza kutsitsa zikwangwani zamagazi zomwe zimawonjezera chiopsezo cha matenda amtima, kuchepetsa cholesterol yathunthu, cholesterol choipa cha LDL ndi triglycerides.

Kuphatikiza apo, zimathandizira kukulitsa kutulutsa kwa cholesterol yabwino (HDL), kupewa matenda a atherosclerosis ndikusamalira thanzi la mtima, lomwe, kuphatikiza potaziyamu wambiri, limathandizira kuchepetsa kuthamanga kwa magazi ndikuthandizira magwiridwe antchito.

Kuphatikiza apo, chifukwa ili ndi ma antioxidants ambiri omega-3, vitamini C, A ndi E, kumwa kwake pafupipafupi kumathandizira kuthana ndi kupangika kwa zopitilira muyeso mthupi, kumachepetsa mphamvu yotupa ya thupi, motero kupewa khansa.

Zambiri zokhudzana ndi thanzi

Tebulo likuwonetsa zakudya zopatsa thanzi za 100 g ya avocado iliyonse:

Peyala ikunenepa ngati idya mopitirira muyeso chifukwa ndi umodzi mwa zipatso zolemera kwambiri mumafuta, zomwe ngakhale zili zabwino, zimakhala ndi ma calories ambiri.

Maphikidwe athanzi a avocado

1. Guacamole

Zosakaniza

• 1 pakati peyala wokolola;
• 2 tomato wosenda ndi wopanda mbewu, wodulidwa;
• 1 sing'anga anyezi, odulidwa;
• 1 clove ya minced kapena wosweka adyo;
• Supuni 2 zamafuta;
• Tsabola wakuda, mandimu, mchere komanso fungo lobiriwira kuti mulawe.

Kukonzekera akafuna

Chotsani ndikupaka zamkati mwa peyala ndikuisunga mufiriji. Sakani tomato, anyezi ndi adyo mu maolivi ndi tsabola, kuwonjezera supuni imodzi yamadzi. Lolani kuphika kwa mphindi ziwiri. Pambuyo pozizira, onjezerani ndi avocado ndikusakanikirana mpaka apange phala, kenako nyengo ndi mchere, mandimu ndi fungo lobiriwira.

2. Masamba a masamba ndi Avocado

Zosakaniza

• Phwetekere 1 wodulidwa mu cubes;
• 1/2 anyezi wodulidwa;
• Nkhaka 1 zodulidwa;
• Zakudya zukini 1;
• 1 wotsekedwa wokolola wokolola;
• Anadulidwa parsley, mchere, maolivi ndi mandimu kuti alawe.

Kukonzekera akafuna

Sakanizani zosakaniza zonse mosamala kuti peyala isadzalekane, nyengo ndi parsley, mchere, maolivi ndi mandimu ndikupaka ayisikilimu.

3. Avocado brigadeiro ndi koko

Zosakaniza

• 1 wokolola wokolola;
• Supuni 1 ya ufa wosalala wa kakao;
• Supuni 1 ya khofi ya mafuta a kokonati;
• Supuni 1 ya uchi.

Kukonzekera akafuna

Menyani zosakaniza zonse mu blender kapena chosakanizira mpaka zitakhala zosakanikirana ndikuzisiya mufiriji kuti zizigwirizana. Kutumikira chilled.

Ngati mukufuna, penyani panjira yotsatira muvidiyo yotsatirayi: