Avocados: Munhu wese anofarirwa nemafuta. Ruvara rwavo rwakasvibira rwakanaka uye muchero, buttery flavour zvakaita kuti vawedzere kufarirwa. Muchokwadi, ivo vanofarirwa zvekuti ungati mireniyumu haikwanise kutenga dzimba nekuda kwehuwandu hweavocado toast yavanotenga.
Pamwe rimwe pazuva harina kunaka muhomwe yako, asi harina kushata kuhutano hwako zvakare. Nezvinovaka muviri zvakawanda uye mafuta ane hutano, kudya kamwe chete zuva rega rega isarudzo yekudya ine hutano iyo pamwe isingaite kuti uwedzere uremu. Pasinei nekuzivikanwa nekuda kwehuwandu hwemafuta, aya ane hutano mafuta uye avocado diki pazuva haagone kukuita mafuta. Kana chero chinhu, chinogona kukubatsira kuderedza uremu.
Avocado inowanikwa kuCentral America, asi ikozvino yakakura pasi rose. Kune mazana emhando dzakasiyana dzemakotapeya, asi mashoma gumi nemaviri anorimwa zvakanyanya. Mhando dzemakotapeya dzinoda Bacon, Hass, uye Pinkerton ndedzimwe dzinonyanya kufarirwa.
Avocado Nutrition Chokwadi
Nutritional values inosiyana pakati pemhando; semuenzaniso, mhando dzeCalifornia neFlorida dzine mafuta akasiyana. Hunhu hwekudya hunogonawo kuve hwakasiyana. Asi kazhinji, izvi ndizvo zvaungatarisira kubva kune chetatu chepakati avocado:
- 80 makarori
- 8 gramu emafuta
- 4 gramu emakabhohaidhiretsi
- 1 gramu yeprotein
Imwe California yakazara ine mamirigiramu gumi nemaviri evhitamini C (12 muzana yehuwandu hunokurudzirwa zuva nezuva kuvanhu vazhinji), nepo imwe Florida yakazara ine 20 milligrams yevhitamini C (52,9 muzana yehuwandu hwaungada pazuva). Kana musiyano iwoyo uchiita sewakakosha, wataura chokwadi: Makotapeya anogonawo kusiyana mukudya nekuda kwekusiyana kwawo.
Avocado Hondo avhareji inosiyana kubva pa160 kusvika ku400 magiramu, nepo avocado bhekoni kazhinji ine pakati pe280 ne510 gramu. Nekuda kweizvozvo, kudya diki zuva rega rega zvine musoro, asi hombe zuva rega rega rinogona kunge rakawandisa.
Pasinei nekusiyana kwekudya pakati pemhando, saizi yekushumira yakafanana. Ndiko kuti, 50 gramu (inenge chikamu chetatu chehukuru hwepakati). Iyo 50 giramu yekushumira saizi ine inenge 84 yemacalorie.
Imwe neimwe sevhisi yemakotapeya ine 1 gramu yeprotein uye 13,5 muzana yehuwandu hwakakurudzirwa hwezuva nezuva hwe chekudya fiber. Uyezve, vane mukurumbira wekuve chikafu-dense.
Imwe neimwe sevhisi ine zvakare:
- Vhitamini B-3 kana niacin (5% yemvumo yezuva nezuva inokurudzirwa)
- Vhitamini B-5 kana pantothenic acid (7% yemvumo yezuva nezuva inokurudzirwa)
- Vhitamini B-6 (7% yemvumo yezuva nezuva inokurudzirwa)
- Vhitamini B-9 kana folate (11% yemvumo yezuva nezuva inokurudzirwa)
- Vitamina C (7% yemari yezuva nezuva inokurudzirwa)
- Vitamin E (5% yemvumo yezuva nezuva inokurudzirwa)
- Vhitamini K (13% yemvumo yezuva nezuva inokurudzirwa)
- Potasiamu (7% yemvumo yezuva nezuva inokurudzirwa)
Makotapeya zvakare ane mbiri yekuva nemafuta akawanda. Ichi ichokwadi, asi yeuka kuti mafuta aya mafuta ane hutano hwemoyo seOmega-3 neOmega-6 fatty acids. Kunyangwe paine 21 magiramu emafuta mune imwe, kukosha uku kunoderedza kusvika 7,6 magiramu pakushumira.
Uchawedzera uremu here kana ukadya imwe zuva nezuva? Benefits yekushandiswa kwayo
Sezvo saizi yekushumira yeavocado iri magiramu makumi mashanu uye avhareji yekotapeya inosvika 50 magiramu ese, hazvina musoro kudya avocado rimwe pazuva. Zvingave zvechokwadi hutano: ivo vakazara antioxidants uye inogona kuderedza kuzvimba. Mafuta ayo ane hutano ane hutano akaratidzwa zvinobatsira mwoyo uye inotsigira kudzora uremu.
Saka kana iwe uchinetseka nezvekuwana mafuta ekudya maavocado nekuda kwehuwandu hwemafuta, usatya! Chidzidzo che2013 muNutrition Journal chakatoratidza kuti kudzidya kunogona kuwedzera kunzwa kweshungu, iyo inogona kubatsira kukurudzira kuora muviri.
Kazhinji, pasinei nemafuta avo akawandisa, ivo chikafu chine utano. Kana uri kutevera yakaderera carbohydrate kudya kana ketogenic uye uri kutsvaga chikafu chine mafuta akawandisa, chikafu ichi ndicho chimwe chesarudzo dzako dzine hutano.
Kudya avocado paunenge uri pakudya uku kunogona kutokurudzira kuonda uye yakaderera cholesterol Nekudaro, zvinogara zvine musoro kusiyanisa chikafu chaunodya, uye avocado zuva rega rega rinogona kuwana zvishoma. Zvimwe zvekudya zvinovaka muviri zvine mafuta ane hutano zvinosanganisira extra virgin olive oil, hove dzine mafuta nenzungu.