Mangani macalorie ari muavocado?

Zvemukati

• Nutrition chokwadi chema avocados
• Avocado, mbishi
• Mafuta ari mumaavocado ane hutano here?
• Humwe hutano hunobatsira nekudya maavocado
• Mavhitaminzi uye zvicherwa mumaavocado
• Unofanira kudya mbeu yeavocado here?
• Nzira dzekupinza avocados mune chako chikafu
• Idya avocado pakudya kwekuseni
• Idya avocado masikati kana chisvusvuro
• Kutora
• Maitiro ekucheka avocado

Mhedziso

Avocados haisisiri kungoshandiswa muguacamole. Nhasi, ivo imba yekudyara kuyambuka United States uye mune mamwe mativi epasi.

Avocado chibereko chine hutano, asi haasi iwo akadzika macalorie nemafuta.

Nutrition chokwadi chema avocados

Avocado chibereko chakaita peya chemiti yemakotapeya. Vane ganda rakasvibirira rineganda. Dzine mhodzi imwe chete huru inonzi dombo. IHac avocado ndiyo avocado inorimwa zvakanyanya pasi rose. Ndiyo mhando dzakasiyana kwazvo muUnited States.

Sezvo pavanenge vachiibva, maavocado anoshandura girini yakasviba kuita nhema. Makotapeya anosiyana pakukura. Mazhinji ema avocado muzvitoro anotengesa ari pakati nepakati.

Saizi yakapihwa yekushandira yakatenderedza chikamu chimwe muzvishanu cheavocado iri pakati nepakati. Heano maonero ehuwandu hwemakori uye mafuta muavocado.

Avocado, mbishi

Mafuta ari mumaavocado ane hutano here?

Makotapea ane mafuta mazhinji. Asi haasi iwo mafuta akazara aunowana mune mamwe mafuta akazara-zvigadzirwa, nyama tsvuku, uye yakawanda isina chikafu chikafu. IAmerican Heart Association (AHA) inokurudzira kudzora mafuta akazara mukudya kwako kuti uderedze njodzi yechirwere chemwoyo.

Asi meta-ongororo ya2011 haina kuwana hukama pakati pemafuta akazara, chirwere chemwoyo, uye sitiroko. Zvingave zvekuti mafuta anotapira, mhando yemafuta anowanikwa mune mamwe mahydrogenated mairi senge margarine, inoita basa rakakura. Kunyangwe zvakadaro, iyo AHA inomira nematanho azvino.

Makotapeya anongova nemafuta mashoma ezere. Mazhinji emafuta ari muavocado ndiwo monounsaturated fatty acids (MUFAs). MUFA inofungidzirwa kudzikisa cholesterol yako yakazara uye yako "yakaipa" cholesterol (LDL), uye wedzera yako "yakanaka" cholesterol (HDL).

Humwe hutano hunobatsira nekudya maavocado

Avocados inogona kutora chikamu mukudzivirira kenza. Zvidzidzo zvinoratidza kuti izvo phytochemicals mune avocados zvinogona kudzivirira kukura uye kukonzera sero rufu kufa kwecancer uye cancer cancer masera.

Avocados ndiyo yakanaka sosi yekudya fiber. Izvi zvinobatsira kudzivirira kupatira. Imwe yekushandira ine 2 magiramu e fiber. Fiber zvakare inobatsira kuti ugare wakazara kwenguva yakareba, izvo zvinogona kudzivirira kudya zvakanyanya.

Kufutisa uye zvine mwero kufutisa vanhu vakuru vatori vechikamu vakadya inenge hafu yeHass avocado panguva yemasikati vakanzwa kuzara kwemaawa matatu kana mashanu mumashure. Mazinga eshuga eropa akaramba akasimba kupfuura evaitora chikamu vakadya chikafu chisina avocado.

Chirevo cha2013 chakawana kuti kudya maavocado kunoenderana nekuvandudzwa kwekudya kwese, kudya zvinovaka muviri, uye njodzi yakadzikira ye metabolic syndrome.

Mavhitaminzi uye zvicherwa mumaavocado

Nyama dzvuku dzinogona kukurudzira kuzvimba mumuviri, nekuda kwechikamu mune yavo yakazara mafuta zvemukati. Kuzvimba chimwe chinokonzeresa njodzi yechirwere chemoyo. Avocados inogona kubatsira kudzikisa kuzvimba mumuviri.

Chidzidzo chidiki cha2012 chakawana kuti kudya hafu yeHass avocado ine burger pachinzvimbo chekudya burger chete kwakabatsira kudzikisa kugadzirwa kwezvinhu zvinokurudzira kuzvimba mumuviri.

Sekutsvagurudza, avocados inogona kubatsira muviri wako kutora zvinovaka muviri kubva kune zvimwe zvekudya.

Avocados haina cholesterol-isina, isina-sodium, uye yakaderera mushuga. Iwo manyuko mazhinji emavitamini akawanda uye zvicherwa, kusanganisira zvinotevera:

• vhitamini A
• vhitamini K
• vhitamini C
• vhitamini E
• iron
• potasium
• zinc
• manganese
• B mavitamini (kunze kweB-12)
• choline
• betaine
• calcium
• magnesium
• phosphorus
• mhangura
• folate

Unofanira kudya mbeu yeavocado here?

Iwe unogona kunge wakanzwa nezve mabhenefiti ekudya mbeu yeavocado. Ongororo ichiri kubuda inoratidza kuti mbeu dzinogona kunge dziine maantimicrobial uye anti-anogumbura.

Izvi zvinogona kubatsira mamwe mamiriro ehutano, asi yakawanda yekutsvagisa yakashandisa mhodzi yembeu yeavocado uye haina kuzara, mbeu nyowani dzeavocado. Haisati yasimbiswa kana mhodzi dzeavocado dzakachengeteka kudya.

Nzira dzekupinza avocados mune chako chikafu

Creamy avocados ane nutty kuravira. Edza aya marongero ekuvawedzera kune kwako kudya.

Idya avocado pakudya kwekuseni

• paradzira mashed avocado pachigunwe pane bhotoro
• kumusoro kwakapwanya mazai ane diced avocado
• tsemura zai muavocado hafu (ganda pamusoro) uye bika pa 425 ° kwemaminitsi makumi maviri

Idya avocado masikati kana chisvusvuro

• wedzera diced avocado kuhuku saladi kana tuna saladi
• wedzera pureed avocado kune yakabikwa mbatatisi panzvimbo yemunyu wakasviba
• simbisa pureed avocado mupasta inopisa pane marinara muto
• pamusoro wako waunofarira burger nemaavocado zvimedu

Kutora

Avocado ane hutano, asi izvo hazvikupei blanche yemapepa kuti muidye musingamiri. Kunyangwe paine yavo inoyevedza chimiro chekudya, kana iwe ukadya zvakawandisa, iwe uri panjodzi yekurongedza pane akawedzera mapaundi.

Kana uchinakidzwa sechikamu chekudya kune hutano, kune rumwe rutivi, maavocado anogona kukubatsira kuti uderedze huremu. Usadye avocados mukuwedzera kune zvisina hutano chikafu. Panzvimbo iyoyo, chinja chikafu chisina hutano mukudya kwako kunge sangweji inopararira nemaavocado.

Ongorora: Kana iwe uri weergoria kune latex, taura nachiremba wako usati wadya avocado. Vanenge makumi mashanu kubva muzana yevanhu vanogonana nelatex vanoratidzira kuyambuka-kuitazve zvimwe zvibereko zvakaita semakotapeya, mabhanana, uye kiwis.

Maitiro ekucheka avocado