Ukotapheya: Umthombo wamafutha oyintandokazi yawo wonke umuntu. Umbala wabo oluhlaza omuhle kanye ne-fruity, ukunambitheka kwebhotela kubenze bathandwa kakhulu. Eqinisweni, zithandwa kakhulu kangangokuthi ungathi izinkulungwane zeminyaka azikwazi ukuthenga izindlu ngenxa yenani lethosi likakotapheya abalithengayo.
Mhlawumbe usuku olulodwa alilungile ephaketheni lakho, kodwa alilibi nasempilweni yakho. Njengoba kunemisoco eminingi namafutha anempilo, ukudla okukodwa usuku ngalunye kuwukukhetha okunempilo okungeke kukwenze ukhuluphale. Naphezu kokwaziwa ngokuqukethwe kwamafutha, lawa amafutha anempilo futhi i-avocado encane ngosuku cishe ayinakukwenza ukhuluphele. Uma kukhona, kungase kukusize ulahlekelwe isisindo.
Ukwatapheya udabuka eMelika Ephakathi, kodwa manje usulinywa emhlabeni wonke. Kunamakhulu ezinhlobo ezahlukene zikakotapheya, kodwa ambalwa kuphela atshalwa ngokudumile. Izinhlobo zikakotapheya ziyathanda I-Bacon, i-Hass, ne-Pinkerton ezinye ezidume kakhulu.
Amaqiniso Okudla Kwekotapheya
Amanani okudla okunempilo ahluka phakathi kwezinhlobo; isibonelo, izinhlobo zaseCalifornia neFlorida zinezinhlobo ezahlukene zamafutha. Okuqukethwe kwezakhi nakho kungahluka. Kodwa ngokuvamile, nakhu ongakulindela engxenyeni yesithathu ye-avocado ephakathi:
- 80 amakhalori
- 8 amagremu amafutha
- 4 amagremu ama-carbohydrate
- 1 gram amaprotheni
I-California iyonke inamamiligremu angaba ngu-12 kavithamini C (amaphesenti angu-20 yenani elinconywayo lansuku zonke kubantu abaningi), kuyilapho eyodwa yaseFlorida iyonke inamamiligremu angu-52,9 kavithamini C (amaphesenti angu-88 yenani ongayidinga ngosuku). Uma lowo mehluko ubonakala ubalulekile, uqinisile: Ukwatapheya ungaphinda uhluke ngezakhamzimba ngenxa yomehluko wawo wosayizi.
Ukwatapheya inzondo Isilinganiso sisukela ku-160 kuya ku-400 amagremu, kanti ukwatapheya ubhekeni ngokuvamile iba phakathi kuka-280 no-510 amagremu. Ngakho-ke, ukudla okuncane nsuku zonke kunengqondo ngokuphelele, kodwa enkulu nsuku zonke kungase kube kuningi kakhulu.
Ngaphandle komehluko wokudla okunempilo phakathi kwezinhlobo, usayizi wokuphakela uyafana. Okungukuthi, amagremu angu-50 (cishe ingxenye yesithathu yosayizi ophakathi). Usayizi wokuphakela wamagremu angama-50 uqukethe cishe Ama-calories angu-84.
Ukuphakelwa ngakunye kokwatapheya kuqukethe 1 gram amaprotheni kanye namaphesenti angu-13,5 yenani elinconyiwe lansuku zonke yokudla fiber. Ngaphezu kwalokho, banedumela lokuba nezakhamzimba ezinomsoco.
Ukuphakelwa ngakunye futhi kuqukethe:
- Uvithamini B-3 noma i-niacin (i-5% yesibonelelo sansuku zonke esinconyiwe)
- Uvithamini B-5 noma i-pantothenic acid (7% yesibonelelo sansuku zonke esinconyiwe)
- Uvithamini B-6 (7% wemali enconyiwe yansuku zonke)
- Uvithamini B-9 noma i-folate (11% yesibonelelo sansuku zonke esinconyiwe)
- I-Vitamin C (7% yenani elinconyiwe lansuku zonke)
- Vitamin E (5% wemali enconyiwe yansuku zonke)
- Uvithamini K (13% wemali enconyiwe yansuku zonke)
- Potassium (7% wemali enconyiwe yansuku zonke)
Ukwatapheya ubuye ube nedumela lokuba namafutha amaningi. Lokhu kuyiqiniso, kodwa khumbula ukuthi lawa mafutha angamafutha anempilo njenge-Omega-3 kanye ne-Omega-6 fatty acids. Nakuba kukhona amagremu angu-21 amafutha kwelinye, leli nani liyehla 7,6 amagremu ngokuphakela ngakunye.
Ingabe uzokhuluphala uma udla eyodwa nsuku zonke? Izinzuzo zokusetshenziswa kwayo
Njengoba usayizi wokuphakelwa kukakotapheya ungamagremu angu-50 kanti ukwatapheya ovamile ungamagremu angu-136 isiyonke, akukhona okungenangqondo ukudla ukwatapheya owodwa ngosuku. Impela bekungaba nempilo: bagcwele ama-antioxidants futhi anganciphisa ukuvuvukala. Okuqukethwe kwayo kwamafutha okunempilo kukhonjisiwe kusiza inhliziyo futhi isekela i ukulawula isisindo.
Ngakho-ke uma ukhathazekile ngokukhuluphala udla ukwatapheya ngenxa yamafutha awo, ungesabi! Ucwaningo lwango-2013 ku-Nutrition Journal lwaze lwabonisa ukuthi ukuwadla kungandisa umuzwa wokuphefumula, okungasiza ekukhuthazeni ukulahlekelwa isisindo.
Ngokuvamile, naphezu kokuqukethwe kwabo kwamafutha amaningi, bawukudla okunempilo. Uma ulandela ukudla okune-carbohydrate ephansi noma ketogenic futhi ufuna ukudla okunamafutha amaningi, lokhu kudla empeleni kungenye yezinketho zakho ezinempilo kakhulu.
Ukudla ukwatapheya ngenkathi kulokhu kudla kungase kukhuthaze ngisho nokuncipha kwesisindo futhi i-cholesterol ephansi Kodwa-ke, kuhlale kunengqondo ukushintsha ukudla okudlayo, futhi ukwatapheya nsuku zonke ungathola kancane. Okunye ukudla okunomsoco okunamafutha anempilo kuhlanganisa extra virgin olive oil, fish oily and nuts.