Oku kuyakwenzeka xa usitya iiavokhado yonke imihla

Oku kuyakwenzeka xa usitya iiavokhado yonke imihla

Mhlawumbi ukhe wabona ii-avokhado zisenziwa kuhlekiswa ngazo Ukutya okuphekiweyo kwentliziyo kule minyaka yangoku. Ngokwenyani, inyani ayikude kakhulu kwi-hype. Ngexesha elizayo xa ubamba isandwich ye-burrito okanye ye-turkey, unokufuna ukuqaphela ukongeza unodoli osempilweni we-guacamole. Nazi izizathu ezine zokuba ufanele ukucinga ngokutya intwana yeavokhado yonke imihla.

1. Unokuwunciphisa umngcipheko wesifo sentliziyo.

Isifo sentliziyo ngu inombolo 1 umbulali e-United States, ichaphazela abantu abadala abamalunga ne-27 yezigidi, ke kuyavakala ukuba siyafuna ukuzikhusela ngokuba nolwazi ngempilo kukhetho lwethu lokutya. Iiavokhado bezikho kubonisiwe ukuya ngokuqinisekileyo zixhamle kwinkqubo yethu yentliziyo ngeendlela ezininzi ngenxa yamafutha asezantsi agcweleyo kunye nomxholo wamafutha ongafakwanga (ubukhulu becala i-monounsaturated fat (MUFA) eyahlukeneyo). Ukutya amafutha amaninzi (> 10% yeekhalori ezipheleleyo) kunokunyusa i-LDL kunye ne-HDL ye-cholesterol kunye ne-triglycerides. Ngokuchasene noko, ukutya amanqatha angafezekiswanga ngokwaneleyo ekutyeni kwakho kunokunceda ukunciphisa i-cholesterol ye-LDL (i-cholesterol embi), ukugcina i-HDL-cholesterol (i-cholesterol elungileyo) kunye nokuphucula ubuntununtunu bakho be-insulin.Intengiso



Ukongeza kokuqulathwe kumanqatha ayo anesondlo, iiavokhado zikwanomxube onamandla wezinongo (umzekelo, potassium kunye ne lutein), kubandakanya neantioxidants ezininzi ezinje nge carotenoids, callexanthophylls kunye ne phenols. Ezi zinto zinokunceda ekuthinteleni ukudumba kunye noxinzelelo lwe-oxidative kwimithambo yegazi ngelixa liqhuba ukuphucuka kokuhamba kwegazi.

Ngaba ukomisa amanzi emzimbeni kunokubangela umphefumlo omfutshane

2. Unokuba nexesha elilula lokugcina ubunzima bakho

Ukutya amanqatha ukulahla amanqatha; ngubani obenokucinga? Iiavokhado zinokunceda ukunciphisa umzimba kunye nokugcina i-BMI esempilweni ngokuthi ukukhuthaza imvakalelo yokuhlutha . Uphononongo lwamva nje lubonise ukuba kubandakanya iavokhado ekudleni kuncede ukwandisa iimvakalelo zokugcwala kwaye kunciphisa umnqweno wokuzinkcinkca ngotywala. Iimpawu zokugcwalisa isisu zee-avokhado zincediswa ngumxholo wazo wefayibha ephezulu, malunga ne-14g kwisiqhamo ngasinye ngokomyinge . Ukongeza, ukusetyenziswa okuphezulu kweavokhado kudityaniswa ii-waistline ezincinci kunye nee-BMIs ezisezantsi kwizifundo zokujonga. Okokugqibela, Olunye uphando ikhe yabonisa ukuba ukutya okunciphisa umzimba kuncinci kwi-MUFA, njengohlobo lweeavokhado zipakishwe, kungangqina impilo yentliziyo yakho kunamafutha asezantsi okunciphisa umzimba.Intengiso



3. Unokuwunciphisa umngcipheko womhlaza

Ii-avovoc zisibonelela ngee-phytochemicals ezininzi ezinokunceda ukuthintela umhlaza, kubandakanya ne-xanthophylls esele ixoxiwe ngaphambili kunye neephenols. Umxube weprotini obizwa ngokuba yi-glutathione, kunye ne-xanthophyll lutein (zombini ezifumaneka kwii-avocado), ziye zayanyaniswa ukwehla kwamazinga omhlaza womlomo . Idatha yokuqala ikwabonisa iziphumo ezithembisayo kwindima enokubakho ye-avocado ukunciphisa umngcipheko womhlaza webele kunye webele . Ukongeza, izifundo zokuqala bonisa ukuba uhlobo oluthile lwefav olufunyenwe kwii-avocado luyakwazi ukwenza iziphumo ezichasene nomhlaza kwiiseli ze-myeloid leukemia. Ngokudibeneyo, ezi zifundo zibonisa ukuba uphando oluthe kratya kufuneka lwenziwe ukufumana iziphumo eziqinisekileyo.

4. Uya kukhusela ulusu kunye namehlo akho kakuhle ebudaleni

Njengoko kuvela, ii-avocado carotenoids zenza uninzi lwezinto zomzimba wethu. Zombini i-lutein kunye nelinye ikhompawundi efumaneka kwii-avocado ezibizwa ngokuba yi-zeaxanthin zinokucothisa ukwehla kwe-ocular ehambelana nobudala kunye nokuthintela ukungasebenzi kombono. Ukongeza, ezi zakha zimbini zisebenza njengezinto ezichasene nomonakalo we-UV, ukugcina ulusu lwethu luthambile kwaye lusempilweni. I-bioavailability (ukufunxeka ngokulula komzimba wethu) yee-carotenoids ezisuka kwii-avocado xa kuthelekiswa nezinye iziqhamo kunye nemifuno yenza ukutya ii-avokhado yonke imihla kube lukhetho olunengqiqo.Intengiso



Iiresiphi zokuzama:

Ukothuka iSmoothie

  • & frac12; ivokhado evuthiweyo
  • Ibhanana e-1 evuthiweyo
  • & frac12; Ikomityi yeoyile ephantsi
  • & frac12; indebe yeorenji
  • UKHETHO: isandla somkhenkce

Hlanganisa izithako kwi-blender uze udibanise.Intengiso

I-Bacon Peach Guacamole



  • 1 ipesika evuthiweyo
  • 2 iiavokhado ezivuthiweyo
  • & frac14; i-anyanisi ebomvu, igalelwe
  • 2 imicu Bacon, crisped
  • Ityuwa kunye nepepile ukungcamla

Sika iipesika kwidayisi encinci kwaye ubeke kwisitya. Mash ii-avocado kunye nokudibanisa neepesika. I-crisp bacon kwi-skillet, idayisi kwaye yongeza kwisitya. Nciphisa i-anyanisi kwaye ungeze kwi-guacamole. Yonwabela iitshiphusi zeenkozo ezipheleleyo.Intengiso

Ngaphandle kobuninzi bezibonelelo zezempilo, ii-avocado zinebhonasi eyongezelelweyo yokuba kukutya okumnandi, okune-creamy ezinokufakwa kwi-shakes, iidizethi, iidipsi kunye nokuthambisa. Musa ukoyika ukongeza iavokhado!

hamba umhlaba mahala kwaye uhlawulwe