Iiavokhado: Owona mthombo wamafutha awuthandayo wonke umntu. Umbala wabo omhle oluhlaza kunye nencasa ye-fruity, ibhotolo ibenze bathandeka ngakumbi. Ngapha koko, zithandwa kakhulu kangangokuba unokuthi iwaka leminyaka alinakukwazi ukuthenga izindlu ngenxa yesixa se-avocado toast abayithengayo.
Mhlawumbi enye ngosuku ayilunganga epokothweni yakho, kodwa ayikubi nakwimpilo yakho. Ngezondlo ezininzi kunye namafutha anempilo, ukutya enye yonke imihla lukhetho lokutya okunempilo mhlawumbi olungayi kukwenza ube nobunzima. Nangona ziyaziwa ngomxholo wabo wamanqatha, lawa ngamafutha anempilo kwaye i-avocado encinci ngosuku ayinakwenzeka ukuba utyebe. Ukuba kukho nantoni na, inokukunceda ukuba unciphise umzimba.
Iavokhado yinzalelwane yaseMbindi Melika, kodwa ngoku ikhule kulo lonke ihlabathi. Kukho amakhulu eentlobo ezahlukeneyo zeeavokhado, kodwa zimbalwa kuphela ezikhuliswa kakhulu. Iintlobo zeeavokhado ezifana I-Bacon, iHass, kunye nePinkerton zezinye zezona zidumileyo.
Iinyaniso zeAvocado Nutrition
Amaxabiso esondlo ayahluka phakathi kweentlobo; umzekelo, iintlobo zeCalifornia kunye neFlorida zineziqulatho ezahlukeneyo zamafutha. Umxholo wezondlo nawo unokwahluka. Kodwa ngokubanzi, nantsi into onokuyilindela kwisithathu seavokhado ephakathi:
- Iikhalori ezingama-80
- 8 iigrem zamafutha
- Iigrama ezingama-4 zee-carbohydrate
- 1 gram yeprotheni
I-Carlifonia iyonke ine malunga ne-12 milligrams ye-vitamin C (i-20 yepesenti yexabiso lemihla ngemihla elicetyiswayo kubantu abaninzi), ngelixa enye i-Florida yonke ine-52,9 milligrams ye-vitamin C (i-88 yepesenti yemali onokuyidinga ngosuku). Ukuba lo mahluko ubonakala ubalulekile, unyanisile: Iiavokhado zinokwahluka kwizakhamzimba ngenxa yokwahluka kobukhulu bazo.
Iponyoponyo intiyo imiyinge avareji ukusuka 160 ukuba 400 grams, ngelixa avokhado Inyama yehagu idla ngokuba phakathi kwe-280 kunye ne-510 grams. Ngenxa yoko, ukutya encinci yonke imihla kunengqiqo, kodwa enkulu yonke imihla inokuba kakhulu.
Nangona kukho ukungafani kwesondlo phakathi kweentlobo, ubukhulu bokukhonza bufana. Oko kukuthi, i-50 grams (malunga nesithathu sobukhulu obuphakathi). I-50 gram yesayizi yokukhonza iqulethe malunga 84 yeekhalori.
Isitya ngasinye seeavokhado siqulethe 1 gram yeprotheni kunye ne-13,5 yepesenti yesixa esicetyiswayo semihla ngemihla yokutya ifayibha. Ngaphezu koko, badume ngokuba nezakhamzimba ezixineneyo.
Inkonzo nganye ikwaquka:
- Vitamin B-3 okanye i-niacin (i-5% yesibonelelo semihla ngemihla esicetyiswayo)
- Vitamin B-5 okanye i-pantothenic acid (i-7% yesibonelelo semihla ngemihla esicetyiswayo)
- Vitamin B-6 (7% yesibonelelo semihla ngemihla esicetyiswayo)
- Vitamin B-9 okanye i-folate (i-11% yesibonelelo semihla ngemihla esicetyiswayo)
- Vitamin C (I-7% yesixa esicetyiswayo semihla ngemihla)
- Vitamin E (5% yesibonelelo semihla ngemihla esicetyiswayo)
- Vitamin K (13% yesibonelelo semihla ngemihla esicetyiswayo)
- Potaziyam (7% yesibonelelo semihla ngemihla esicetyiswayo)
Iiavokhado zikwadume ngokutyeba kakhulu. Oku kuyinyani, kodwa khumbula ukuba la mafutha ngamafutha asempilweni njenge-Omega-3 kunye ne-Omega-6 fatty acids. Nangona kukho i-21 grams yamanqatha kwelinye, eli xabiso linciphisa 7,6 grams ngokuphakelayo.
Ngaba uya kutyeba ukuba utya ibe nye yonke imihla? Izibonelelo zokusetyenziswa kwayo
Ekubeni ubukhulu bokukhonza i-avocado yi-50 grams kunye ne-avocado ephakathi yi-136 grams iyonke, akukho ngqiqweni ukutya i-avocado enye ngosuku. Ngokuqinisekileyo kuya kuba sempilweni: zizele i-antioxidants kwaye inokunciphisa ukuvuvukala. Umxholo wayo wamafutha onempilo ubonakaliswe inceda intliziyo kwaye ixhasa i ukulawula ubunzima.
Ke ukuba unexhala lokutyeba ngokutya iiavokhado ngenxa yokutyeba kwazo, musa ukoyika! Uphononongo luka-2013 kwi-Nutrition Journal lwaze lwabonisa ukuba ukuzitya kunokwandisa Ndiziva ndihluthi, enokunceda ukukhuthaza ukunciphisa umzimba.
Ngokubanzi, nangona kunamafutha aphezulu, kukutya okunempilo. Ukuba ulandela ukutya okune-carbohydrate ephantsi okanye ketogenic kwaye ujonge ukutya okunamafutha aphezulu, oku kutya okunene yenye yezona ndlela zakho zisempilweni.
Ukutya iavokhado ngelixa kwezi zidlo kunokukhuthaza ukwehla kobunzima kunye cholesterol esezantsi Nangona kunjalo, kuhlala kunengqiqo ukutshintsha ukutya okutyayo, kwaye i-avocado yonke imihla inokufumana i-monotonous. Ukutya okunye okunesondlo kunye namafutha anempilo kubandakanya extra virgin olive oil, fish oil and nuts.