Aya Mabhenefiti Ehutano eAvocado Anosimbisa Rudo Rwako kuMuchero

Zvemukati

• Avocado Nutrition Chokwadi
• Zvakanakira Zveutano zveAvocados
• Yakawanda Sei Avocado Yaunofanira Kudya?
• Maitiro Ekugadzirira uye Kushandisa maAvocado
• Ongororo ye

Hazvisi chakavanzika zvinoita kunge munhu wese ( * anosimudza ruoko *) ave kuita shungu neavocado. Ratidza A: Tufts University masayendisiti akaputsa internet pavakazivisa kuti vaitsvaga vanhu kuti vadye avocado zuva rega rega sechikamu chemwedzi mitanhatu chidzidzo chehutano- uye vachida kubhadhara vatori vechikamu madhora mazana matatu padambudziko ravo. Chiratidziro B: Wepakati munhu anodzika 8 mapaundi ekotapeya gore rega rega, maererano neUnited States Department of Agriculture (USDA). Iko katatu huwandu hweavocado vanhu vanhu vaidya makumi maviri emakore apfuura.

Sezvo michero nemiriwo zvisingauyi nemavara, vashoma veavo-vakatarisisa vanoziva nezve yakazara avocado chikafu chokwadi, usamborangarira kusaverengeka kwehutano hunobatsira hweavocado. Asi nhau dzakanaka: "Avocado chimwe chezvikafu zvakakwana zvaunogona kudya," anodaro Kris Sollid, R.D., chiremba wezvekudya akanyoreswa uye mukuru mukuru wezvekudyidzana kwekudya kune International Food Information Council.

“Vanhu vakawanda vanofunga nezvemakotapeya chete nokuda kwemafuta awo ane utano, asi vanozvirumbidza netoni yezvimwe zvinovaka muviri,” anodaro Jenna A. Werner, R.D., musiki weHappy Slim Healthy. "Avocados inopa anenge 20 mavhitamini, minerals, uye phytonutrients, uye inzvimbo yakanaka yefiber, iyo vakawanda vasingazive."

Tsvaga aya mabhenefiti ehutano emaavocados, uye tora matipi ekugadzirira uye kurudziro yekuti ungawedzera sei mamwe silky ~ superfood ~ pakudya kwako.

Avocado Nutrition Chokwadi

Chekutanga zvinhu kutanga: Kumwe kushumirwa haisi yose avocado (kana kunyange hafu yeimwe). "Mumwe anoshandira avocado chikamu chetatu cheavocado ari pakati nepakati, ayo anosvika makumi masere macalorie," anodaro Christy Brissette, R.D., chiremba wezvekudya akanyoreswa uye muvambi wekambani yeChicago-based Nutrition uye chikafu chekupa mazano 80 Twenty Nutrition. "Ndinowanzodya hafu pakudya uye vamwe vevatengi vangu vanodya avocado yose zvichienderana nezvinangwa zvavo."

Heino ruzivo rwekudya kunoshumira kumwe (kutenderera 50 gramu, kana 1/3 yepakati) avocado, maererano ne USDA:

• 80 macalorie
• 7 gramu mafuta
• 1 gramu protein
• 4 gramu carbohydrate
• 3 gramu fiber

Saka, avocado ine protein here? Nehunyanzvi hongu, asi ingori 1 giramu pakushumira.

Kunyangwe iine mwenje diki kana totaura nezve protein, chibereko hachisi chinhu chipfupi pane zvinopesana (zvichireva kuti zvakatakurwa) nezvimwe zvinovaka muviri. ICYMI pamusoro, kushumirwa kumwe chete kwemuchero kunoshanda kusvika mavhitamini makumi maviri nemaminerari, kusanganisira (asi zvirokwazvo kwete kugumira) 3 magiramu efiber uye 40 micrograms yefolate. Uye ngatisakanganwe kuti kushumira kwega kwega kune 240 milligrams ye potassium, iyo, BTW, yakawanda kupfuura iyo mubhanana. NBD. (Ive kubva kuavocado kana 'nana, potasium ndiyo imwe yemaminerari akanakisa ekuwedzera kurovedza muviri uye kudzora BP.)

Nhamba dzakakura uye zvese-uye iyo avocado yekudya kwechokwadi chokwadi yakanaka 🔥 - asi ingori chikamu chimwe chete chemufananidzo. Kuti unyatsonzwisisa chii chinoita kuti chibereko ichi (hongu, icho chibereko!) Chakakodzera kune hype yose, unoda kutarisa hutano hwehutano.

Zvakanakira Zveutano zveAvocados

"Avocados chikafu-chikafu-dense, zvinoreva kuti vanokupa hutano hwakawanda kune buck yako. Ruzhinji rwemafuta ane mwoyo-healthy monounsaturated, uye ivo vakasununguka sodium-isina, "anodaro Werner.

Ndiani, zviripo: iyo f-izwi, mafuta. Yakaenda kare mazuva ayo mafuta ese aionekwa sekudya madhimoni uye TG yeiyo. Nhasi, zvese ndezvekudya iyo rudyi mafuta, akadai semafuta asina sarufa - rimwe rawo (monosaturated) rinogona kuwanikwa muavocado. Aya mafuta ane hutano ndomumwe wevatambi vechikuru kumashure kweakawanda ezvehutano hweavocado.

Kuderedza cholesterol uye kuderedza njodzi yechirwere chemoyo. Kuvhara mukati maanosvika magiramu mashanu pakushanda, mafuta ane monosaturated muavocado-aka omega-9s, zvakafanana neaya anowanikwa mumafuta emuorivhi - ane simba rekudzikisa LDL yako (yakaipa) cholesterol uye, zvakare, inoderedza njodzi yako yemoyo chirwere uye sitiroko. Muchokwadi, kuwedzera imwe avocado zuva rega rega kune kudya zvine mwero-mafuta kwaibatanidzwa nekudzikisa yakazara cholesterol uye LDL (yakaipa) cholesterol maererano nekutsvaga kwakaburitswa muNyaya yeAmerican Heart Association. Uye zvichienzaniswa nevaya vaidya mafuta-akaderera, akakwira-carb chikafu chine macalorie mamwechete, kurema kana kufutisa vanhu vakuru vakadya hafu kana yakazara avocado nekudya kwavo kwakaratidza zviratidzo zvishoma zvekuzvimba uye nekuvandudza mamaki ehutano hwemoyo, maererano nekudzidza. rakabudiswa mumagazini Nutrients.

Batsira kugaya. Kufanana nemimwe michero yayo, avocado izere nefibre. Kunyanya zvakanyanya, ingangoita makumi maviri neshanu muzana yeiyo fiber mumacococos inogadziriswa, nepo 75 muzana isingaputsike, sekutsvaga. Nei izvozvo zvichikosha? Nekuti soluble fiber inonyungudika mumvura uye inoita gel-sechinhu kana yasangana nemvura, inotora imwe nzvimbo mudumbu mako uye inoita kuti ugare wakazara kwenguva refu. Iyo zvakare inotamba yakakosha basa mukuumba chetsoka sezvo ichifamba kuburikidza neako GI turakiti. (Yakawedzera bhonasi: fiber inogona zvakare kudzikisa njodzi yako yekenza yemazamu.) 

Simbisa shuga yeropa. Soluble fiber inogonawo kubatsira kudzikamisa shuga yeropa-imwe yeakawanda ehutano mabhenefiti eavocados. Tsvagiridzo yakaburitswa mu Nutrition Zvinyorwa yakawanikwa nekuwedzera hafu yeavocado pakudya kwemasikati, vatori vechikamu vakashuma kuwedzera kugutsikana uye kuderera kwechido chekudya zvakanyanya mushure uye bvunzo dzakaratidza kusakwira kweshuga yeropa.

Simbisa mapfupa ako. Zvakare pane irwo runyorwa rwe makumi maviri mavitamini uye mamineral mune yega yega yekushandira iyo yese-nyeredzi muchero? Calcium nemavhitamini C, D, uye K—zvose izvi zvinokosha pakuchengetedza mapfupa akasimba. Zvakareruka sezvazviri.

Rubatsiro mukunwa kwehutano. Kudya chikafu chinovaka muviri? Iwe enda, Glen Coco… asi usamira ipapo. Zvakaenzana zvakakosha mukudya zvinovaka muviri kugona kuidzora (kuti pakupedzisira uwane gohwo ravo). Pinda: makotapeya. Chidzidzo chakaburitswa mu The Journal of Nutrition zvakaratidza kuti kuwedzera avocado kana mafuta ekotapeya musalad kana salsa kunogona kuwedzera kutorwa kwechikafu.

Yakawanda Sei Avocado Yaunofanira Kudya?

Ehe, panogona kuve nechakawandisa chechinhu chakanaka. Kunyangwe uchifunga iyo-nyeredzi-pani pani yeavocado chikafu chechokwadi.

“Kana uchinyima zvimwe zvokudya nokudya chimwe chikafu—kunyange chinovaka muviri zvikuru—zvakanyanya, ikoko kungasava kuchenjera,” anodaro Brissette. .

Ruzivo rukuru rwekutarisisa, rinopa zano Werner: saizi yechikamu.

"Chikamu chinoenderana nezvinangwa zvako zvekudya. Kudya hutano muhuwandu hunogona kunge hwakasiyana zvikuru nekudya hutano kune chinangwa chaicho, chakadai sekurasikirwa nekurema kana kuwedzera. Kuziva chinangwa chako kunogona kukubatsira kuwana chikamu chakakodzera uye cadence yekushandisa iwe, " anodaro Werner. (Yakabatana: Pakupedzisira, Iri Nyore-Yekutevera Nhungamiro kune Hutano Chikamu Chikamu.

Imwe kushumira (zvakare, chikamu chimwe muzvitatu chemuchero wepakati-saizi) kashoma pasvondo rega rega sechikamu chehuwandu hwekoriori yako quota inofanira kunge iri nzvimbo yakachengeteka yekutanga.

TL; DR: "Kana iwe uchidya avocado mazuva ese uye uchisarudza zvakasiyana siyana zvimwe zvekudya zvine hutano, zvakanaka!" anodaro Brissette. "Unoda here kuwedzera avocado rese pakudya kwese? Zvichida kwete, kunze kwekunge uri kuyedza kurema uye uchida kuwedzera macalorie."

Maitiro Ekugadzirira uye Kushandisa maAvocado

Iye zvino zvawave neiyo yakazara rundown pane inovaka kukosha kweavocado, yave nguva yekucheka uye kushandira iyo superfruit.

Mushure mekusarudza avocado rakanyatsoibva, shandisa aya matipi mashanu uye matipi ekugadzirira uye kuchengeta zvine hungwaru:

1. Sukurudza. "Kunyangwe usingadye kunze kwekotapeya, rangarira kurigeza usati waricheka! Semichero yaunocheka tsvina, utachiona kana utachiona huri kunze hunogona kuunzwa mukati nebanga rauri kushandisa. ," anodaro Werner. Kuti uenderere mberi nekukugonesa, yazvino gadziriso pakuferefetwa neDFA yakashumwa kuti pamusoro pe17 muzana yemasvocado ganda sampuli yakaedzwa yakanaka kune listeria, saka haufanire kusvetuka danho iri.
2. Cheka zvine hungwaru. Dzivisa "ruoko rwekotapeya" kana kukuvara kweMeryl Streep-style avocado nekugadzirira kunge nyanzvi. Cheka kumativi ose kureba kwemuchero uye shandura kuti uparadzanise hafu. Nekuchenjera asi nesimba gadzika banga mukati mekomba, uye kumonyorora muchero kuti ubvise, anodaro Morgan Bolling, mupepeti mukuru kuCook's Country Magazine.
3. Uchiputse necitrus. Kuchengetedza iro nyowani girini girini kwenguva pfupi mushure mekucheka, svina pane imwe ndimu kana juimu muto, inodaro Sollid. "Acidic juices senge aya anobatsira kudzora browning maitiro. Wobva waifukidza nepurasitiki yakajeka uye wova nechokwadi chekuwana chisimbiso chakasimba. Oxygen inomhanyisa iyo browning maitiro, saka kune imwezve dziviriro yekudzivirira iwe unogona kuisa avocado yako yakaputirwa mune mudziyo usingapindi mhepo,” anodaro.
4. Soak iyo mundiro. "Chengeta mahafu avocado akacheka-divi pasi mundiro yemvura yemandimu. Chero bedzi rutivi rwakatemwa rwakaputirwa mumvura iyi, runofanira kuuchengetedza kubva pakuita brown kwemazuva maviri. Iwe unongoda chete maaspuni maviri kusvika matatu ejusi remonimu kwe2. makapu emvura," anodaro Bolling.
5. Vacuum-chisimbiso iyo. "Vharuvhu- inovhara zvimedu zvakasara zvema avocado zvichaita kuti zvisvike zvakasvibirira kwenguva yakareba kupfuura chero imwe nzira," anodaro Bolling, sezvo kubuda kweoxygen kuchikonzera kusviba.

Zvino edza idzi nyanzvi- uye edhita-dzakatenderwa nzira dzekuishandisa (kupfuura avocado toast):

• Shandisa avocado pane mayonnaise muzai saladi kana huku saladhi.
• Anotsiva avocado yebhotela muzvinhu zvakabikwa.
• Kora masmoothies nechando kana kuti fresh avocado.
• Grill uye zvinhu zveavocado halves nechibage uye bhinzi salsa.
• Chidimbu chakatetepa uye chakatenderera zvidimbu zveavocado muye showy yakaita-yakaita yepakati.
• Shandura avocado mu lime cheesecake kuzadza.
• Sanganisa avocado mu margaritas.

Ongororo ye