Xa kuziwa ekutyeni, uninzi lwethu lunenjongo enye ephambili (ngaphandle kokuyenza ibe mnandi, kunjalo): ukuziva wanelisekile. Ukufezekisa oku, kubalulekile ukuba udibanise amaqela amathathu esondlo (amafutha, i-carbohydrates kunye neeprotheni), ukwenzela ukwandisa ukwaneliseka, ukulawula ukugaya, ukugcina i-spikes yeswekile yegazi ngokulinganayo kunye nokulawula i-hormone yendlala.
Nangona akukho ndibaniselwano ilungele wonke umntu, isifundo esitsha, epapashwe kwijenali Nutrients, icebisa ukuba ukongeza iavokhado kwisidlo sakho kunokuba sisisombululo esilula kwabanye.
Kutheni iavokhado hayi okunye ukutya?
Uphononongo lubanga ukuba ukutya okubandakanya iavokhado entsha endaweni yecarbohydrates esulungekisiweyo kunokucinezela kakhulu umdla kwaye ukwandisa ulwaneliseko ukutya ngaphandle kokongeza okanye ukususa iikhalori.
Izazinzulu zikhethe ukuvavanya iiavokhado kuba zinjalo ekuphela kwesiqhamo esiqulethe amafutha kunye nefayibha, kwaye zombini ziyaziwa ukunciphisa indlala. I-avocado ephakathi iqulethe i-13 grams yamafutha e-monounsaturated kunye ne-3 grams yefiber, phantse akukho nto!
Ukuvavanya umphumo we-avocado ngelixa unciphisa i-carbohydrates kwisidlo, abaphandi bakhetha iqela labantu abadala be-31, abaneminyaka engama-38 ubudala kunye nomlinganiselo wobunzima bomzimba we-29. Kwafuneka bakhethe enye yeentlobo ezintathu zesandwich ezinikezelwa kubo. : i-bun yonke kunye nebhotolo okanye i-cream ye-cream kunye ne-lettuce (76% carbs, 14% fat, kunye 12% protein); i-bun encinci enesiqingatha se-avocado kunye nebhotela (i-51% ye-carbs, i-40% yamafutha, kunye ne-12% yeprotheni); Y Ibhanti ekhaphukhaphu kakhulu, enebhotolo encinci kakhulu kunye neavokhado epheleleyo (50% carbs, 43% fat, kunye 10% protein). Zonke izidlo zakusasa zazinenani elifanayo leekhalori: malunga nama-630.
Kwiiyure ezintandathu emva kokutya, abaphandi bavavanya i-satiety, indlala, ukwaneliseka, amanqanaba amandla, kwaye bakhupha igazi ukulinganisa i-insulin, iswekile yegazi, kunye namanye amanqanaba e-hormone ahlobene nendlala kunye nokutya.
I-avocado iyichaphazela njani imizimba yethu?
Izazinzulu zafumanisa ukuba ukutya okuneavokhado kubonakala ivuselela ihomoni yamathumbu iYY, elawula ukutya, ukunciphisa indlala kunye nokwaneliseka okwandisiweyo kubathathi-nxaxheba emva kokutya.
Ngaphezu koko, abo badlayo aguacate nabo babenayo i-insulin encinci kunye ne-spikes yeswekile yegazi. I-insulin iAUC (umlinganiselo wokunyuka kweshukela egazini) yayiyi-31% ephantsi kwabo bazisa i-avocado kuzo zonke izidlo zabo, xa kuthelekiswa namavolontiya adla isandwich ngaphandle kwayo.