Maoriro muAvocados uye Utano Hwayo Mazano
Vamwe vezvokudya zvinovaka muviri vanodana avocado zvokudya zvakakura. Ichi chibereko chinotapira chinopa hutano hwehutano paunowedzera kune zvaunoda kudya. Asi paunotarisa kudya kwekudya, ungashamiswa. Iko makorikiti mune avocados uye mafuta ane zvakawanda zvakakwirira.
Avocado Nutrition Facts
| Avocado Nutrition Facts | |
|---|---|
| Serving Size 1 avocado (201 g) | |
| Per Serving | % Daily Value * |
| Maoriro 322 | |
| Maoriro kubva kuFat | 261 |
| Total Fat 29g | 44% |
| Saturated Fat 4.3g | 21% |
| Polyunsaturated Fat 3.7g | |
| Monounsaturated Fat 20g | |
| Cholesterol 0mg | 0% |
| Sodium 14mg | 0% |
| Potassium 975mg | 27% |
| Carbohydrates 17g | 5% |
| Dhiyabhorosi Fiber 13g | 52% |
| Sugars 1.3g | |
| Protein 4g | |
| Vitamini A 5% · Vitamin C 33% | |
| Calcium 2% · Iron 6% | |
| Vitamini D 0% · Vitamin B-6 25% | |
| Vitamini B-12 0% · Magnesium 14% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Nhamba ye makorikori mune avocado ichaenderana nehukuru hwayo. Ikoji yezvokudya zvinokonzerwa pane zvakanyorwa ndeyekombe imwe yekatsetse avocado. Asi mavocados akawanda akakura.
Maererano neData Database yeNADA, pane 322 makorikori mune zvishoma (201 gram) avocado. Muchero mukuru unopa anenge magamu makumi matatu emafuta, 4.2 gramu emafuta akazara, anenge magiramu makumi maviri emafuta anonzi monounsaturated, 3.6 gm emafuta e-polyunsaturated uye 13,5 gm fiber .
Asi iwe unenge usingadi kudya avocado yose mune imwe chete. Saka zvinobatsira zvikuru kutarisa avocado makorikori pamapuniji kuti uone kuti mapapiro ako ekodori anowedzera sei.
Avocado Calories per Tablespoon
Kana iwe ukaparadzira tsvina yakapetwa yewacado pane yako yekudya-friendly sandwich kana kuwedzera shoma kune taco yako ine utano se guacamole, unenge uchidya zvinenge magiramu 30 kana 2 maspuniji emichero. Pane makumi mashanu emakirori padhiponi ye guacamole, saka iwe unenge uchiwedzera zvishoma 50 makorikiti kune kudya kwako.
Izvozvo hazviratidzika zvakashata, handizvo here? Hazvisi, chero bedzi iyo ndiyo yose iyo guacamole yaunowedzera. Dambudziko nderokuti vazhinji vedu tinowedzera zvimwe. Uyezve, mamwe marangi eguacamole angave ane zvimwe zvinoshandiswa, sehadhi ye shuga.
Kazhinji, kushanda kamwechete kwepasipuniki ye guacamole ine 50 makoriro, 4.5 magamu emafuta (2,5 gramu mafuta akazara), 240 mg ye sodium, uye 3 gramu yemakrohydrate, uye 1 gramu yemapuroteni.
Chero bedzi iwe unofunga nezvekukura kwemugove, inogona kuva yehupenyu-hutano kuwedzera pane kudya kwako.
Kuwedzera yako avocado makorikori kuburikidza nehupuni inogona kuva yakanyangadza, nokuti kakawanda unoshandisa puniji kuti uone chibereko? Vakawanda vedu tinongopinda pamagetsi kana kugovera avocado muimba kuti tiwane mugove watinoda. Kana iwe uchidya imwe-yechishanu ye-avocado-iyo zvishoma zvishoma nechechina chezvibereko-iwe uchadya zvinenge zviviri zvepunikiyoni dzewacado kana 50 makori.
Noutano Hune Makomborero eAvocados
Kunyange kana iwe uchidya avocado kupfuura iwe unofanirwa, iwe uchiri kugovera muviri wako nehutano hunobatsira. Zvinyorwa zvakakwirira mumafuta, asi hazvikwiri mumafuta akazara. Pane kudaro, vanopa miviri yakanaka yemafuta anonzi monounsaturated , anofungidzirwa se "zvakanaka" mafuta. Mafuta anonzi monounsaturated kana MUFAs anobva mumiti yemichero uye inogona kubatsira mukuderedza LDL yako kana "yakaipa" cholesterol. Nokuda kwechikonzero ichi, Academy of Nutrition uye Dietetics inokurudzira kuti unosarudza zvokudya nemafuta monounsaturated pane mafuta akazara.
Minyengetero inopawo fiber . Kudya zvokudya ne fiber kunogona kukubatsira kunzwa uzere uye uchigutsikana. Masayenzi ekurasikirwa kwehuwandu anowanzokurudzira kuti dieters inodya zvokudya ne fiber kuti vabatsire kudya zvishoma uye kuumba kukanganiswa kwekoriori kunoda kurasikirwa.
Zvinyorwa zvinokonzerawo vitamini C, vitamin K, uye folate.
Zvinyorwa zveShuga Diet Plan
Kunyange zvazvo avocados vane makhahydrates, ivo vakaderera zvikuru pane glycemic index rating kudarika 15- uye havazoiti tsukatsi reropa rako. Nhamba ye glycemic ishamba kubva pa1 kusvika ku100, ine nhamba dzakakwirira dzinoratidza kudya kunosimudza shuga yako yeropa nokukurumidza.
Nzira dzakanaka kana uine chirwere cheshuga, kunyanya kana iwe uchivashandisa kuti ushandise kudya kwepamusoro-glycemic. Vanogona kuwedzera zvakasiyana-siyana kuronga chirwere chako cheshuga, kana kuti kuisa zvinononoka sechidimbu checheroery, karoti, kana mimwe miriwo.
IAmerican Diabetes Association inorayira kutsiva mairi neavocado kwemazuva smoothies, vachishandura pahutyu hwezviyo zvakakwana sekupararira kusina cholesterol, mumasadhi, uye kugadzira michero yekudya kwemanheru.
Kurasikirwa uye Kuora Kunorema
Kubvira ma avocados akareba mumakoriyori iwe unofanira kuvadzika kubva pakudya kwako here? Kana iwe uchivada, saka usadaro. Iwe unogona kuchengeta chikafu ichi chinonaka mumararamiro ako, asi iwe unofungisise kuti unodya zvakadini.
Unogona kushandisa avocados panzvimbo yezvimwe kupararira kana zvipfeko zvinopa mafuta mashoma ane utano, setirea kana margarine anogona kunge ane mafuta akazara kana mafuta. Chero bedzi iwe uchichengetedza avocado makorikori mukudzora uye udye chete pepuniko ye avocado (kana kunyangwe zvishoma), iwe uri kuita kudya kwako kwaunofarira.
Kusarudza nekuchengetedza Mabhuku
IHass Avocado Board inokurudzira kuti iwe ushandise zvose mararamiro uye unonzwa kuti uwane michero yakaisvonaka. Chokutanga, sarudza avocado nemuvara wakajeka asi usingagumi. Tora iyo muchanza cheruoko rwako uye unyatsodzikanda. Kana ikabereka zvishoma, yakakora uye yakagadzirira kushandisa.
Iwe unogona kuchengeta avoti vakachena, vasina avo mufiriji kwemazuva maviri. Kuti abve avocado nekukurumidza kuisa iyo muvharuti repepuru yakawanda neapuro kana bhanana kwemazuva maviri.
Kana iwe uchidya avocado chete pepuniko panguva uye iwe uchivenga kuparadza zvokudya, shandisa mazano ekuchengetedza akachenjera kuti uchengetedze ma avocados matsva. Vazhinji vanobika vanowedzera kaimu kana juisi kune michero yavo kuitira kuti vagone kudya zvishoma uye kuchengetedza zvimwe zvacho gare gare. Iwe unogonawo kuisa avocado, asi vabiki vazhinji vanoti inoshandura marongedzero echibereko.
Nzira Yokugadzirisa uye Kuita Mhosva
Chikamu chakaoma kwazvo chekudya avocado chinogona kubvisa ganda. Shandisa mazano aya kuti ubvise michero yako.
- Tanga nechepamusoro petikodha uye uise chikamu chacho kureba kubva kumusoro kusvika pasi. Zvadaro tonyengedze iyo kuti ubvise zvigaro zviviri zvakaparadzana.
- Kuti ubvise gomba, tora banga mukati maro uye uriswededze kunze, wozorasa. Izvi zvinofanira kuita kuti zvikamu zviviri zvigadzikane nenyama ye avocado isingagadziriswi.
- Bhota avocado mumitsara, kumusoro uye pasi uye ipapo nechemberi kune rumwe rutivi kuita gridhi. Iye zvino unogona kubudisa makerubhi aya ne spoon uye kurasira peel.
- Yako cubado cubes ikozvino yakagadzirira kushandisa.
Nzira Dzakanaka Dzakagadzirira Kurapa neAvocado Recipes
Sliced avocado ndeye kuwedzera kukuru kune sandwich ine utano kana kuvhara. Inopa kugadzirwa kwakanaka uye inokubvumira kubvisa bhotela kana mayo. Vanhu vazhinji vanowedzerawo avocado kune omelet kana kune rumwe rutivi rwemazai. Edza izvi mapepa ekudzivirira kusanganisira michero mune zvakawanda zvekudya kwako.
- Classic Guacamole
- Lemon-Zested Shrimp paAvocado Toast
- Curried Tuna Salad Avocado Boats
- Avocado Chicken Salad
Shoko Rinobva
Zvinyorwa zvinogona kuva chikamu chekudya kwakanaka. Kunyange zvazvo vane mafuta uye makorikori, ivo vakatsiva zvakanaka kuparadzira uye kuputika kunoshandisa mayonnaise kana zvimwe zvinoshandiswa zvine utano husina hutano hwehutano. Tarisa zvikamu zvako zvemugove uye unakidzwe newacado kana zvakakodzera.
> Sources:
> Mbira: inonaka uye inonwisa . American Diabetes Association. Webhu. 2016.
> Sarudza mafungiro akanaka. Academy of Nutrition uye Dietetics. Webhu. 2016.