Kana zvasvika pakudya, vazhinji vedu tine chinangwa chikuru (kunze kwekuita zvinonaka, hongu): kunzwa kugutsikana. Kuti uite izvi, zvakakosha kuti ubatanidze mapoka matatu makuru ekudya (mafuta, makabhohaidhiretsi uye mapuroteni), kuitira kuti uwedzere kugutsikana, kudzora kugaya, kuchengetedza shuga yeropa yakaenzana uye kutonga mahomoni enzara.
Kunyangwe pasina musanganiswa mumwe wakakodzera munhu wese, chidzidzo chitsva, rakabudiswa mumagazini yeNutrients, rinoratidza kuti kuwedzera avocado pakudya kwako kungave mhinduro iri nyore kune vamwe.
Sei avocado uye kwete chimwe chikafu?
Chidzidzo ichi chinoti chikafu chinosanganisira nyowani avocado sechinotsiva macarbohydrates akacheneswa anogona kudzvinyirira zvakanyanya kudya uye. kuwedzera kugutsikana yekudya pasina kuwedzera kana kubvisa macalorie.
Masayendisiti akasarudza kuyedza maavocado nekuti ari iyo chete chibereko chine mafuta uye fiber, uye ose ari maviri anozivikanwa kuderedza nzara. Avocado yepakati ine 13 magiramu emafuta ane monounsaturated uye 3 magiramu efiber, chero chinhu!
Kuti uedze satiating effect iyo avocado yakakonzera, apo kuderedza makhahydrates mukudya, vatsvakurudzi vakasarudza boka revanhu vakuru ve31, vanenge makore 38 paavhareji uye neavhareji yehuwandu hwehuwandu hwehuwandu hwe29. Vaifanira kusarudza chimwe chevatatu. sandwich marudzi anopiwa kwavari: bhandi rose nebhota kana kirimu chizi uye rakaiswa lettuce (76% carbs, 14% mafuta, uye 12% mapuroteni); bhandi diki nehafu yekotapeya nebhota (51% carbs, 40% mafuta, uye 12% mapuroteni); Y bhanzi rakareruka, rine bota shoma uye avocado rose (50% carbs, 43% mafuta, uye 10% mapuroteni). Kwese kwekudya kwemangwanani kwaive nenhamba yakafanana yemakoriyori: angangoita 630.
Maawa matanhatu mushure mekudya, vatsvakurudzi vakaedza kuguta, nzara, kugutsikana, mazinga esimba, uye vakabudisa ropa kuyera insulini, shuga yeropa, uye mamwe mahomoni ane chokuita nenzara uye kudya.
Ko avocado inokanganisa sei muviri wedu?
Masayendisiti akawana kuti zvokudya zvine avocado zvaiita kukurudzira gut hormone YY, iyo inodzora kudya, kuderedza nzara uye kuwedzera kugutsikana kwevatori vechikamu mushure mekudya.
Uyezve, vaya vakadya aguacate vaiva nazvowo insulin shoma uye shuga yeropa spikes. Insulin iAUC (chiyero chekuwedzera kweshuga yeropa) yaiva 31% yakaderera kune avo vaidya avocado pazvokudya zvavo zvose, zvichienzaniswa nevazvipiri vakadya sandwich pasina iyo.