Ndi Makalori Angati Ali mu Avocado?

Zamkati

• Zowona zaumoyo za ma avocado
• Peyala, yaiwisi
• Kodi mafuta mu mapeyala ndi athanzi?
• Ubwino wina wathanzi pakudya ma avocado
• Mavitamini ndi mchere mu mapeyala
• Kodi muyenera kudya mbewu za avocado?
• Njira zophatikizira ma avocado mu zakudya zanu
• Idyani avocado pakudya kadzutsa
• Idyani avocado nkhomaliro kapena chakudya chamadzulo
• Kutenga
• Momwe mungadulire avocado

Chidule

Zolemba sizimangogwiritsidwa ntchito mu guacamole. Lero, ndi omwe amakonda kwambiri mabanja aku United States komanso madera ena padziko lapansi.

Avocados ndi chipatso chathanzi, koma siochepetsetsa kwambiri kwamafuta ndi mafuta.

Zowona zaumoyo za ma avocado

Avocados ndi zipatso zooneka ngati peyala za mitengo ya avocado. Ali ndi khungu lobiriwira lachikopa. Ali ndi mbewu imodzi yayikulu yotchedwa mwala. Avocado ya Hass ndiye peyala yolimidwa kwambiri padziko lapansi. Ndi mitundu yofala kwambiri ku United States.

Akamakhwima, mapeyala amasintha kukhala obiriwira kukhala akuda. Zolemba zimasiyana kukula. Ma avocado ambiri m'masitolo ogulitsa ndi apakatikati.

Kukula komwe akutumizira kuli pafupifupi gawo limodzi mwa magawo asanu a avocado wapakatikati. Tawonani kuchuluka kwa ma calories ndi mafuta mu avocado.

Peyala, yaiwisi

Kodi mafuta mu mapeyala ndi athanzi?

Mapepala ali ndi mafuta ambiri. Koma si mafuta okhuta omwe mungapeze m'makaka ena amkaka odzaza ndi nyama, nyama yofiira, komanso zakudya zambiri zopanda thanzi. American Heart Association (AHA) ikulimbikitsa kuchepetsa mafuta okhutira pazakudya zanu kuti muchepetse chiopsezo cha matenda amtima.

Koma kuwunika kwa meta mu 2011 sikunapeze kulumikizana pakati pa mafuta okhutira, matenda amtima, ndi sitiroko. Zitha kukhala kuti mafuta osinthika, mtundu wamafuta omwe amapezeka m'mafuta ochepa ngati hydrogen, amatenga gawo lalikulu. Ngakhale zili choncho, AHA ikugwirizana ndi malangizo ake apano.

Mapepala ali ndi mafuta ochepa okha. Mafuta ambiri m'mapotopo ndi monounsaturated fatty acids (MUFAs). Ma MUFA amaganiziridwa kuti amachepetsa cholesterol yanu yonse komanso cholesterol chanu "choyipa" (LDL), ndikuwonjezera cholesterol "chabwino" chanu (HDL).

Ubwino wina wathanzi pakudya ma avocado

Mapuloteni atha kutengapo gawo popewa khansa. Kafukufuku akuwonetsa kuti ma phytochemicals mu avocados amatha kupewetsa kukula ndikupangitsa kuti maselo afe ndimizere yoyambilira komanso khansa.

Mapepala ndiwo gwero labwino lazakudya. Izi zimathandiza kupewa kudzimbidwa. Ntchito imodzi imakhala ndi magalamu awiri a fiber. CHIKWANGWANI chimathandizanso kuti mukhale ndi nthawi yayitali, zomwe zingalepheretse kudya mopitirira muyeso.

Ophunzira kunenepa kwambiri komanso onenepa mopitirira muyeso omwe adadya pafupifupi theka la avocado wa Hass nthawi yamasana adadzimva kwamaola atatu kapena asanu pambuyo pake. Magazi a shuga amakhala okhazikika kuposa omwe amatenga nawo gawo pakudya nkhomaliro yopanda avocado.

Lipoti la 2013 lidapeza kuti kudya ma avocado kumalumikizidwa ndi zakudya zabwino, kapenanso kudya, komanso kuchepa kwa matenda amthupi.

Mavitamini ndi mchere mu mapeyala

Zakudya zofiira zitha kulimbikitsa kutupa m'thupi, chifukwa gawo lina lamafuta awo okhutira. Kutupa ndichinthu chinanso chomwe chingayambitse matenda amtima. Zolemba zimatha kuchepetsa kutupa m'thupi.

Kafukufuku wocheperako wa 2012 adapeza kuti kudya theka la Hass avocado ndi burger m'malo modya burger yekhayo kunathandiza kuchepetsa kupanga zinthu zomwe zimalimbikitsa kutupa mthupi.

Malinga ndi kafukufuku, ma avocado atha kuthandiza thupi lanu kuyamwa michere yapadera yazakudya zina.

Avocados alibe cholesterol, wopanda sodium, komanso wopanda shuga. Amakhala ndi mavitamini ndi michere yambiri, kuphatikiza izi:

• vitamini A
• vitamini K
• vitamini C
• vitamini E
• chitsulo
• potaziyamu
• nthaka
• manganese
• Mavitamini B (kupatula B-12)
• choline
• betaine
• kashiamu
• magnesium
• phosphorous
• mkuwa
• wachinyamata

Kodi muyenera kudya mbewu za avocado?

Mwina mwamvapo zaubwino wodya njere za peyala. Kafukufuku yemwe akutuluka akusonyeza kuti mbewu zitha kukhala ndi ma antimicrobial komanso anti-inflammatory.

Izi zitha kuthandizira thanzi, koma kafukufuku wambiri adagwiritsa ntchito mbewu ya avocado osati mbewu zonse zatsopano za avocado. Sizinakhazikitsidwebe ngati mbewu za avocado ndizabwino kudya.

Njira zophatikizira ma avocado mu zakudya zanu

Ma avocado okometsera amakhala ndi kununkhira kwa nutty. Yesani njira izi zowonjezeramo pazakudya zanu.

Idyani avocado pakudya kadzutsa

• kufalitsa avocado yosenda pa tositi m'malo mwa batala
• mazira okwera pamwamba ndi avocado odulidwa
• dulani dzira mu theka la peyala (khungu) ndikuphika pa 425 ° kwa mphindi pafupifupi 20

Idyani avocado nkhomaliro kapena chakudya chamadzulo

• onjezerani avocado wodulidwa ku saladi ya nkhuku kapena saladi ya tuna
• onjezerani peyala yoyera ku mbatata yophika m'malo mwa kirimu wowawasa
• sungani peyala yoyera mu pasitala wotentha m'malo mwa msuzi wa marinara
• onjezani burger yemwe mumakonda kwambiri ndi magawo a avocado

Kutenga

Ma avocado ndi athanzi, koma izi sizimakupatsani blanche yapa carte kuti muzidya osayima. Ngakhale ali ndi mbiri yabwino yazakudya, ngati mungadye zambiri, muli pachiwopsezo chonyamula pa mapaundi owonjezera.

Mukakondwera monga gawo la chakudya chopatsa thanzi, kumbali inayo, ma avocado angakuthandizeni kuti muchepetse kunenepa. Musadye ma avocosa kuwonjezera pa zakudya zopanda thanzi. M'malo mwake, bweretsani zakudya zopanda thanzi m'zakudya zanu monga sangweji yomwe imafalikira ndi ma avocado.

Zindikirani: Ngati muli ndi matupi awo sagwirizana ndi latex, lankhulani ndi dokotala musanadye mapepala. Pafupifupi anthu 50 pa anthu 100 alionse omwe amadwala mankhwala otchedwa latex amawonetsanso zipatso zina monga mapeyala, nthochi, ndi ma kiwi.

Momwe mungadulire avocado