Zvakachengeteka Uye Hutano Kudya Mbeu yeAvocado?

Zvemukati

• Chii chiri muMbeu yeAvocado?
• Zvichida Hutano Hutano
• Kudzivirirwa Kunetseka
• Maitiro Ekudya Mbeu yeAvocado
• Icho Chinokosha

Avocados anonyanya kufarirwa mazuva ano uye akaita nzira yavo kumamenyu pasirese.

Iwo ane hutano hwakanyanya, hukuru muma smoothies uye ari nyore kuisa mune inonaka, mbishi mbishi.

Yega avocado ine mhodzi huru imwechete iyo inowanzo kuraswa, asi vamwe vanhu vanoti ine hutano hunobatsira uye inofanirwa kudyiwa.

Zvisinei, vamwe vanonetseka kana zvakatochengeteka kudya mhodzi yeavocado.

Ichi chinyorwa chinoongorora zvinogona kuitika zvehutano zveavocado mbeu, pamwe nekugona kunetsekana kwekuchengetedza.

Chii chiri muMbeu yeAvocado?

Mbeu yeavocado yakavharirwa mugoko rakaomarara uye inosanganisira 13-18% yehukuru hwemuchero wese (1).

Ruzivo nezvechimiro chayo ishoma, asi iine mhando yakanaka yemafuta acids, yekudya fiber, carbs uye shoma puroteni (2,,,).

Mbeu iyi inofungidzirwawo kuti ine hupfumi hunowanikwa nephytochemicals, kusanganisira zvinhu zvinogadzirwa nemiti kuzvidzivirira.

Nepo mamwe emakemikari emakemikari ari muavocado mhodzi inogona kuve neanogona antioxidant, mamwe anogona kusapa chero hutano hunobatsira (2,).

Iwo ma carbs mune mhodzi yemakotapeya anowanzo sisitimu, nehuremu hwayo hwakaoma ingangoita 75% starch. Starch inoumbwa neketani refu yeshuga, uye vaongorori vatanga kuongorora kugona kwayo kushandiswa muzvigadzirwa zvekudya (6).

Mbeu yeavocado inowanzo kuve nemafuta acids, carbs muchimiro che starch uye chikafu chekudya, pamwe neicho chidiki cheprotein uye hwakawanda hwakawanda hweaphytochemicals.

Zvichida Hutano Hutano

MuNigeria, michero yembeu yeavocado inoshandiswa kugadzirisa kukwira kweropa ().

Mbeu dzinoonekwa sekuti hadzisi kushandiswa, uye ongororo yekutanga inoratidza kuti vanogona kunge vaine mabhenefiti ehutano.

Pazasi pane dzimwe nzira dzinogona kuitwa nembeu yeavocado inogona kubatsira hutano hwako:

• Cholesterol: Upfu hwembeu hweavocado hwakaratidzwa kudzikisa cholesterol izere uye "yakaipa" LDL cholesterol mumakonzo ().
• Chirwere cheshuga: Inogona kudzikisa mashuga eropa mune makonzo eshuga. Imwe yemhuka yekudzidza yakaratidza kuti yaive inoshanda semushonga unorwisa chirwere cheshuga (, 8).
• Ropa kumanikidza: Zvidzidzo zvezvipfuyo zvinoratidza kuti michero yembeu yeavocado inogona kubatsira kuzorodza tsinga dzeropa, izvo zvinobatsira kudzikamisa kukwira kweropa, chinhu chakanyanya chinokonzera chirwere chemoyo (,).
• Antioxidant: Kwayedza-chubhu ongororo pane avocado mbeu inotora yakaratidza kuti mhodzi yeavocado inogona kunge iine simba antioxidant zvimiro (2,).
• Antibacterial: Imwe bvunzo-chubhu yekudzidza yakaona kuti yakamisa kukura kwe Clostridium sporogenes, hutachiona hunogadzira spore ().
• Antifungal: Mbeu yeavocado yatadzisa kukura kwefungal mu test-tube zvidzidzo. Kunyanya, inogona kudzivisa Candida albicans, mbiriso inowanzo kukonzera matambudziko muura (,).

Nepo zviwanikwa izvi zviri kuvimbisa, cherekedza kuti zvakavakirwa pane bvunzo-chubhu uye zvidzidzo zvemhuka. Kuenderera mberi kwekutsvaga kwevanhu kunodiwa pasati paitwa chero mhedziso (,).

Pamusoro pezvo, izvi zvidzidzo zvinonyanya kushandiswa zvakagadziriswa michero yemichero yeavocado, kwete mbeu yese pachayo (,,).

Ongororo pambeu yeavocado inoratidza kuti dzinogona kudzikisa njodzi yako yechirwere chemwoyo uye kurwisa mabhakitiriya nefungi. Zvakangodaro, kumwe kutsvagurudza muvanhu kunodiwa pasati paitwa mhedziso.

Kudzivirirwa Kunetseka

Pane kunetsekana kwekuti zvimwe zvinomera zvinodyarwa mumbeu yeavocado, senge trypsin inhibitors uye cyanogenic glycosides, zvinogona kukuvadza ().

Kuchengetedzwa kuyedzwa pambeu yeavocado kuri mumatanho ekutanga uye kunogumira kuzvidzidzo zvemhuka.

Imwe ongororo yekuNigeri yakapa makonzo madosi akanyanya embeu yewacado akatorwa kupfuura mazuva makumi maviri nemasere uye haana kuona zvinokuvadza ().

Zvakare, zvichibva mukudyiwa kwenzvimbo yevagari vembeu yeavocado, yakafungidzira huwandu hwezuva nezuva hwekudyiwa kwembeu yeavocado kuva 1.4 mg paundi (3 mg pa kg) yehuremu hwemuviri muvanhu vakuru ().

Kumwe kufunda mumakonzo kwakawana kuti avocado mbeu yakatorwa haina kuratidza huturu kana yakamwiswa mumakomba kusvika 227 mg paundi (500 mg pa kg) yehuremu hwemuviri pazuva. Mbeva dzakamedza izvi kana chikamu chepamusoro chewacado mhodzi yembeu yakafa mukati memaawa makumi maviri nemana ().

Kune zvekare kunetsekana kwekuti avocado mbeu yemafuta inogona kukuvadza, sezvo zvakaratidzwa kuwedzera maenzymes uye mafuta anovaka muzvironda zvemakonzo (17, 18).

Parizvino, hapana humbowo hwakakwana hunovimbiswa kuti mbeu yeavocado yakachengeteka kudyiwa nevanhu, sekutsvagurudza kwazvino kwakaitwa mumhuka.

Zvakare, iyo nzira yekubvisa yakashandiswa muzvidzidzo inogona kuchinja zvainoita pamuviri wako.

Tsvagurudzo yezve kuchengetedzeka kwembeu yeavocado ishoma. Zvinogona kukuvadza mbeva nemakonzo mumadosi akanyanya, uye hazvizivikanwe kana zvakachengeteka kudyiwa nevanhu.

Maitiro Ekudya Mbeu yeAvocado

Mbeu yeavocado yakaoma uye inofanirwa kugadzirwa isati yadyiwa.

Kutanga, dzinofanirwa kuomeswa muchoto patembiricha yakakwira kwemaawa mashoma. Vamwe vanhu vanoomesa mbeu muchoto kwemaawa maviri pa250°F (121°C).

Kana mbeu yapera kushayiwa mvura, inogona kutemwa yoiswa mublender kana processor yezvokudya kusvikira yaita hupfu.

Iyo poda inogona kubva yawedzerwa kune smoothies kana kushandiswa mumatei, sosi kana dhip.

Nekudaro, kuomesa mbeu kunogona kudzora antioxidant yayo, saka unogona kusakohwa mabhenefiti awakatarisira.

Ziva kuti mbeu inovava.Kana iwe uchizo wedzera kune yako smoothie, ita shuwa yekuyera pamwe nekumwe kutapira nekusanganisa michero, senge bhanana kana mamwe mahabhurosi.

Zvakakosha, hapana humbowo kuratidza kuti mhodzi yeavocado yakachengeteka kudya. Icho chingave chiri zano riri nani kuva nekapu yetii yakasvibira kana tsama yemajikijiti, pane kutora njodzi.

Kana iwe ukasarudza kuyedza mhodzi yeavocado, zvingave zvakanaka kungoidya dzimwe nguva kudzora mukana wemhedzisiro inokuvadza.

Mbeu yeavocado inoda kuomeswa, kutemwa uye kusanganiswa vasati vadya. Nekudaro, iyo yekuomesa maitiro inogona kudzora zvakanyanya yavo antioxidant zvemukati.

Icho Chinokosha

Nepo mhuka uye bvunzo-chubhu zvidzidzo zvawana mamwe mabhenefiti embeu yeavocado, humbowo hunoratidza kuti hutano hunobatsira muvanhu husipo.

Zvidzidzo zvezvipfuyo zvinoratidza zvakare kuti huwandu hwakawanda hunogona kukonzeresa mhedzisiro, kunyangwe pasina ongororo dzevanhu dzakaongorora kuchengetedzeka kwavo.

Izvozvi hazvikurudzirwe kudya mhodzi dzeavocado.

Kana iwe ukasarudza kuyedza mhodzi yemakotapeya, chengetedza yaunodya kusvika padiki kuti uderedze njodzi yekukanganisa mhedzisiro.