Zvakanakira uye Njodzi dzeAvocado dzeVanhu vane Chirwere cheshuga

Zvemukati

• Kubatsirwa kweavocado kune vanhu vane chirwere cheshuga cheshuga
• 1. Hazvikonzere spikes muropa shuga
• 2. Icho chinyorwa chakanaka che fiber
• 3. Inogona kubatsira nekudzikisa uremu uye nekuvandudza insulin kunzwa
• 4. Inotakurwa nemafuta ane hutano
• Njodzi dzeavocado
• Ungadya sei avocado
• Kunhonga avocado
• Kuvhura avocado
• Kudya avocado
• Kutsiva neavocado
• Maitiro ekucheka avocado
• Tora woenda nazvo

Mhedziso

Avocados iri kukura mukuzivikanwa. Muchero wakasvibira wakasvibira wakazara mavitamini, zvinovaka muviri, uye mafuta ane hutano pamoyo. Kunyangwe ivo vakafuta zvakanyanya, ndiwo mhando yakanaka yemafuta inobatsira vanhu vane chirwere cheshuga chechipiri.

Kana iwe uine rudzi rwechipiri chirwere cheshuga, kuwedzera avocado kuchikafu chako kunogona kukubatsira kudzikira uremu, kudzikisa cholesterol, uye kuwedzera insulin kunzwa. Verenga pamusoro kuti udzidze zvakawanda nezve mabhenefiti ema avocado kune vanhu vane chirwere cheshuga.

Kubatsirwa kweavocado kune vanhu vane chirwere cheshuga cheshuga

1. Hazvikonzere spikes muropa shuga

Avocados yakaderera mumakabhohydrate, zvinoreva kuti zvine zvazvinoita zvishoma pashuga yeropa. Imwe ongororo ichangoburwa yakaburitswa muNutrition Journal yakaongorora mhedzisiro yekuwedzera hafu yekotapeya kuchikafu chemasikati chevanhu vane hutano, vanhu vakafuta. Vakaona kuti makotapeya haanyanyo kukanganisa huwandu hweshuga yeropa.

Chikamu chezvinoita kuti avocado ive sarudzo yakanaka kune vanhu vane chirwere cheshuga ndechekuti, kunyangwe ivo vari vashoma mumacarbs, ivo vane fiber yakawanda. Zvimwe zvakawanda zvepamusoro-fiber zvekudya zvinogona kunge zvichiramba zvine shuga zveropa.

2. Icho chinyorwa chakanaka che fiber

Imwe hafu yekotapeya diki, inova ndiyo mwero unodyiwa nevanhu, ine anenge magiramu 5.9 ehydrohydrate uye 4.6 magiramu efaera.

Sekureva kweNational Academies, iyo shoma inokurudzirwa zuva nezuva yekudya fiber kwevakuru ndeiyi:

• vakadzi makore makumi mashanu zvichidzika: 25 magiramu
• vakadzi vanopfuura 50: 21 gramu
• varume makore makumi mashanu zvichidzika: 38 magiramu
• varume vanopfuura 50: 30 gramu

Ongororo yegore ra2012 yakaburitswa muRondedzero yeAmerican Board yeMhuri Mushonga yakatarisa mhedzisiro yezvidzidzo gumi neshanu zvine chekuita nefibre inowedzera (yakatenderedza magiramu makumi mana efaibha) kune vanhu vane chirwere cheshuga chechipiri. Vakaona kuti fiber inowedzera yerudzi rwechipiri chirwere cheshuga inogona kudzora kutsanya kweshuga yeropa uye mazinga eA1c.

Iwe haufanire kutora zvinowedzera kuti uwane izvi zviwanikwa. Pane kudaro, edza kudya chikafu chepamusoro-fiber. Iwe unogona nyore kuwedzera yako fiber kudya nekudya zvakanyanya yakaderera-carb michero, miriwo uye zvirimwa, kunge avocado, mashizha ane mashizha, michero, mbeu dzechia, uye nzungu. Hedzino gumi nenhanhatu nzira dzaunogona kuwedzera imwe fiber kune chako chikafu.

3. Inogona kubatsira nekudzikisa uremu uye nekuvandudza insulin kunzwa

Kurasikirwa nehuremu - kunyangwe zvishoma - kunogona kuwedzera yako insulin senzwi uye kudzikisira mukana wekuti uve nezvinetso zvakakomba.

Mafuta ane hutano anowanikwa muavocado anogona kukubatsira kuti unzwe kuzara kwenguva yakareba. Mune kumwe kuongorora, mushure mekuwedzera hafu yekotapeya kumabiko avo, vatori vechikamu vakave nekuwedzera kwe26 muzana mukugutsikana kwekudya uye makumi mana muzana kuderera kwechido chekudya zvakawanda.

Kana iwe uchinzwa uzere kwenguva refu mushure mekudya, iwe hausi mukana wekutora uye kudya mamwe macalorie. Mafuta ane hutano muma avocado, anonzi monounsaturated fat, anogona zvakare kubatsira muviri wako kushandisa insulin zvakanyanya.

Yakayerwa akasiyana marongero ekuremerwa muvanhu vane yakaderera insulin senzwi. Vatsvakurudzi vakaona kuti kudya kwekurema kunorema mumafuta emonounsaturated kunovandudza insulin senzwi nenzira isingaonekwe mune yakafanana neyepamusoro-carb chikafu. Kudya uremu chikafu chikafu chine macalorie akaganhurirwa.

4. Inotakurwa nemafuta ane hutano

Kune akatiwandei akasiyana marudzi emafuta, anowanzo kuverengerwa semafuta eheathy uye asina hutano mafuta. Kudya zvakawandisa zvemafuta akaguta, uye chero huremu hwemafuta anotapira, zvinokwidza ako akaipa (LDL) eropa cholesterol mwero. Trans mafuta panguva imwe chete dzikisa ako HDL (ane hutano) mazinga. Yakakwira LDL uye yakaderera HDL cholesterol mwero inosanganisirwa nenjodzi yakakwira yechirwere chemwoyo muvanhu vese vane uye vasina chirwere cheshuga.

Mafuta akanaka, monounsaturated mafuta uye polyunsaturated mafuta, simudza yako yakanaka (HDL) cholesterol mazinga. Iyo cholesterol yakanaka muropa rako inobatsira kubvisa yakaipa cholesterol, iyo inoderedza njodzi yekurwara kwemoyo uye sitiroko.

Kwakanaka masosi emafuta ane hutano anosanganisira:

• avocado
• nzungu, senge maamondi, makwati, nenzungu
• mafuta omuorivhi
• maorivhi, avocado, uye mafuta eflakisi
• mhodzi, sembeu yesame kana manhanga

Njodzi dzeavocado

Yese yeHass avocado ine macalorie anosvika mazana maviri nemakumi matatu nemazana matatu. Kunyangwe maavocados aine mhando yakanaka yemafuta, aya macalorie anogona kuramba achikonzera kuwedzera uremu kana ukadyiwa zvakawandisa pane ako macalorie anoda. Kana iwe uri kuyedza kudzikisa huremu, zvakakosha kuti iwe udzidzise chikamu chikamu. Panzvimbo pekuwedzera avocado kuchikafu chako chazvino, chishandise sekutsiva chikafu chine mafuta akazara, senge chizi nebhotoro.

Semuenzaniso, unogona kukwiza avocado uye nekuparadzira pachigunwe pane kushandisa bota.

Ungadya sei avocado

Iyo FDA's yepakati avocado chimwe chikamu chechishanu chemuchero, icho chine anenge makumi mashanu macalorie. Zvisinei, kuongororwa kwemashoko kubva kuNational Nutrition uye Health Examination Survey (2001-2008) kwakaona kuti vanhu vanowanzodya hafu yemichero mune imwechete. Pakati pevatengi veavocado, vaongorori vakawana:

• zvirinani zvakakwana hutano
• uremu hwemuviri wakaderera
• yakaderera njodzi yemetabolic syndrome

Kunhonga avocado

Avocado inotora mazuva akati kuti ichiibva. Mazhinji avocado aunowana pamagirosa anenge asati aibva. Kazhinji, vanhu vanotenga avocado mazuva mashoma vasati varonga kuidya.

Avocado risati raibva rinenge riine ruvara rwegirini rwakasimba, machira mashoma akasviba kupfuura cucumber. Kana avocado yaibva, inoshanduka yakadzika, inenge yakasviba, mumvuri wegirini.

Chinja avocado yakatenderedza muruoko rwako usati waitenga kuti utarise chero maronda kana mushy mavara. Kana iyo avocado ichinzwa yakanyanyisa squishy, ​​inogona kunge yakawandisa. Avocado isina kuibva inonzwa kuoma, kunge apuro. Siya iri pakaunda pakaunda kwemazuva mashoma kusvikira yanyorova. Iwe unofanirwa kugona kuisvina kunge nyanya kuti uedze kuibva.

Kuvhura avocado

Uchishandisa banga:

1. Dura avocado kureba, kumusoro kusvika pasi kudivi rega rega. Kune gomba pakati, saka hauzokwanisi kutsemura nzira yese kuburikidza neavocado. Panzvimbo iyoyo, iwe uchazoda kuisa banga kusvikira iwe uchinzwa richirova gomba pakati, uye wozocheka pakureba kwese nzira yakatenderedza avocado.
2. Kana uchinge watsemura kwese kwese kwese kwese, tora avocado iri mumaoko ako wopota uchidhonza mativi maviri aya.
3. Shandisa chipunu kuburitsa gomba.
4. Bvisa ganda kure neavocado nemaoko ako, kana shandisa muromo webanga kupatsanura ganda kubva muchero uye zvinyoronyoro kuburitsa michero kunze.
5. Chidimbure icho uye unakirwe!

Kudya avocado

Avocado chibereko chakanyanyisa kuita basa. Zvinhu zvishoma zvaunogona kuyedza:

• Sveta iyo ndokuisa pasandwich.
• Cube iyo woisa musalad.
• Sanganisa neiriimu muto nezvinonhuwira, uye ushandise sedip.
• Zora pachigunwe.
• Cheka uye uise mune omelet.

Kutsiva neavocado

Avocados inotapira uye yakapfuma, iine hunyoro hwe nutty flavour. Heano mamwe mazano enzira dzekutsiva mafuta nemaavocado:

• Edza kuisa avocado pane yako mbiriso yemangwanani kana bagel pachinzvimbo che butter uye cream kirimu. Iwe unenge uchitsiva mafuta akashata neakanaka, fiber-akapfuma mafuta.
• Bika neavocado pane bhotela nemafuta. Avocado inogona kutsiva imwe-kune-imwe bhotela. Heano nzira yekudzikira carb avocado brownies.
• Wedzera avocado kune yako smoothie panzvimbo yemukaka wekuputika kwezvinovaka muviri, fiber, uye phytochemicals. Heano mamwe mazano echirwere cheshuga-ane hushamwari smoothies.
• Chinja chizi yeavocado musaladi yako kuti uderedze mafuta akaguta uye woita kuti unzwe kuzere.

Maitiro ekucheka avocado

Avocados inotapira uye inonaka. Iwo akazara azere mavitamini, zvinovaka muviri, uye fiber. Iyo yakaderera-carb, yakakwira-fiber chiyero yakanaka kune shuga yeropa kugadzikana. Mafuta akanaka muavocado anogona kukubatsira kudzivirira kusagadzikana kweshuga, sekurwadziwa kwemoyo uye sitiroko, uye kukubatsira kushandisa insulin zvakanyanya.

Tora woenda nazvo