7 hutano mabhenefiti weavocado (ane mapapiro)

Zvemukati

• 1. Inopa kune yakanaka uye ine hydrated ganda
• 2. Inochengeta mhasuru dzakasimba
• 3. Zvinobatsira kuti uve nemimba yakanaka
• 4. Inowedzera bvudzi hydration uye kupenya
• 5. Inobatsira kuti uremerwe huremu uye inodzivirira kuzvimbirwa
• 6. Inopa kuhutano hwehuropi
• 7. Inodzivirira chirwere chemoyo nekenza
• Rokodhi ruzivo ruzivo
• Hutano hweavocado mapepa
• 1. Guacamole
• 2. Vegetable Salad neAvocado
• 3. Avocado brigadeiro necocoa

Avocado ine hutano hwakanaka, ine mavitamini C, E uye K ane zvicherwa zvakaita se potassium nemagnesium, zvinobatsira kufambisa ganda neganda. Uye zvakare, ine monounsaturated uye polyunsaturated mafuta, senge omega-3, inoshanda se antioxidant uye inoshanda mukutonga kwecholesterol, kudzivirira atherosclerosis.

Pamusoro pezvo, avocado inobatsirawo kuvandudza mashandiro ekudzidzira sezvo iine simba musimba uye inodzivirira chirwere chemwoyo negomarara, sezvo iine mavitamini uye antioxidants anosimbisa immune system uye inodzivirira kuumbwa kweatherosclerosis.

1. Inopa kune yakanaka uye ine hydrated ganda

Zvakanakira avocado paganda zvinonyanya kurwisa kutambanudza mamakisi, makwinya uye cellulite nekuti yakafuma muvhitamini C, iyo inobatsira mune metabolism ye collagen, chinhu chinopa kuomarara paganda.

Uye zvakare, uyu muchero unewo ma antioxidants ayo anobatsira kuchengetedza uye kudzivirira kuchembera kwemasero eganda, achipa kuwedzera kusimba uye kusiya chitarisiko chiri chakanaka uye chine hutano. Ona yakanaka avocado vhitamini nzira yeganda rakatsetseka.

2. Inochengeta mhasuru dzakasimba

Kana ichidyiwa musati maitwa zvekuita muviri, avocado inobatsira mumhasuru hypertrophy, sezvo ichipa simba rekudzidzira uye iine mapuroteni anobatsira mukudzikamisa mhasuru.

Pamusoro pezvo, muchero uyu unodzivirirawo kuneta kwemhasuru nekuti unorwisa mahara radicals anomuka nekuda kwekurovedza muviri kwakanyanya, zvichikonzera kuchembera kwemasero uye kugonesa kuoneka kwemarwadzo.

3. Zvinobatsira kuti uve nemimba yakanaka

Nekuti yakafuma folic acid, makotapeya pakuzvitakura akakosha kudzivirira zvirwere zvepamuviri senge matambudziko muhurongwa hwemitsipa uye musana bifida, kunova kuvhara kwakaipa kwemuzongoza wemucheche.

Kuti uwane iyi bhenefiti, uyu muchero unofanirwa kudyiwa kunyanya usati wava nepamuviri uye panguva yekutanga trimester yepamuviri.

4. Inowedzera bvudzi hydration uye kupenya

Kana ichishandiswa mumasikisi ebvudzi, avocado inowedzera hydration yetambo nekuti yakafuma mumafuta nemavhitamini, ichiita kuti bvudzi rive rakajeka uye rakapfava. Heino muenzaniso weiyo avocado recipe yekunyorovesa bvudzi rako.

5. Inobatsira kuti uremerwe huremu uye inodzivirira kuzvimbirwa

Nekuti yakafuma mu fiber, avocado inopa kunzwa kwekuguta, inodzora mashuga eropa uye inobatsira kurapa kupatirwa. Iyo tambo inobvumira kudzora chishuwo uye kudzivirira kunyanyisa kudyiwa kwechikafu uye, kana mvura yakawanda ikaiswa, iyo zvakare inofarira kugadzirwa kwezvinyoro zvinyoro, zvichiita kuti vabude.

Nekudaro, iwo muchero wecaloric une zvakawanda zvemafuta zvemukati, ndosaka uchifanira kudyiwa chete muzvikamu zvidiki muzvikafu kuti uderedze huremu.

6. Inopa kuhutano hwehuropi

Kubatsira kukuru kweavocado kuuropi ndeyekuvandudza ndangariro, sezvo omega 3 inovandudza mashandiro ehuropi nekusimudzira kutenderera kweropa uye nekuwedzera kugona kuisa pfungwa.

7. Inodzivirira chirwere chemoyo nekenza

Avocado, kuva mupfumi mumafuta ane polyunsaturated uye monounsaturated, inobatsira kudzikisa mamaki eropa ayo anowedzera njodzi yehosha yemwoyo, ichideredza cholesterol yakazara, yakaipa LDL cholesterol uye triglycerides.

Uye zvakare, zvinobatsira kuwedzera kuburitswa kwecholesterol yakanaka (HDL), kudzivirira atherosclerosis uye kuchengetedza hutano hwemwoyo, iyo, inosanganiswa nehupamhi hwepotassium, inofarira kudzikiswa kweropa uye inovandudza kuita pabonde.

Uye zvakare, nekuti yakafuma mune antioxidants senge omega-3, vitamini C, A uye E, kushandiswa kwayo nguva dzose kunobatsira kudzikisira kuumbwa kwemahara mumuviri, kuchideredza kuzvimba kwemuviri, nekudaro kudzivirira cancer.

Rokodhi ruzivo ruzivo

Tafura inoratidza kukosha kwehutano kune yega yega 100 g yeavokhado:

Avocado iri kukora kana ikadyiwa zvakawandisa nekuti ndeimwe yemichero yakapfuma mumafuta, iyo kunyangwe iri yemhando yakanaka, ine macalorie mazhinji.

Hutano hweavocado mapepa

1. Guacamole

Zvinoshandiswa

• 1 ari pakati akaibva avocado;
• 2 yakasvuurwa uye isina madomasi matomatisi, akachekwa;
• 1 ari pakati peeiii, akachekwa;
• 1 clove yegoriki yakakangwa kana yakapwanyika;
• 2 tablespoons emafuta emuorivhi;
• Peputa nhema, ndimu, munyu uye green hwema kuravira.

Kugadzirira modhi

Bvisa uye pwanya iyo pulp yeavocado uye uichengete mufiriji. Sauté madomasi, hanyanisi uye gariki mumafuta emuorivhi uye mhiripiri, uchiwedzera kapuni imwe yemvura. Rega kubika kwemaminetsi maviri. Mushure mekutonhora, wedzera neavocado uye sanganisa kusvikira yagadzira puta, wobva warunga nemunyu, ndimu uye hwema hwegirini.

2. Vegetable Salad neAvocado

Zvinoshandiswa

• 1 madomasi akachekwa kuita cubes;
• 1/2 hanyanisi hanyanisi;
• 1 diced cucumber;
• 1 diced zucchini;
• 1 diced avocado yakaibva;
• Yakatemwa parsley, munyu, maorivhi uye ndimu kuravira.

Kugadzirira modhi

Sanganisa zvese zvinoshandiswa zvakanaka kuitira kuti avocado rirege kusiyana, mwaka neparsley, munyu, maorivhi nemonimu uye shandisa ice cream.

3. Avocado brigadeiro necocoa

Zvinoshandiswa

• 1 yakaibva avocado;
• 1 spoon yeupfu husina kusvibiswa hwecocoa;
• 1 kofi spoon yekokonati mafuta;
• 1 spoon yeuchi.

Kugadzirira modhi

Rova zvese zvinosanganisa mu blender kana musanganisi kusvikira yaita musanganiswa wakafanana woisiya mufiriji kuti inyatsogadzikana. Shumira chilled.

Kana iwe uchida, tarisa iyo yekubheka nhanho nhanho mune inotevera vhidhiyo: