Chibereko chinotakurwa nemafuta chinogona kumira semhepo inoputika, asi ndizvo chaizvo izvo avo veccado. Inopfuura 75 muzana yemakorikori mune avocado inobva kumafuta asina kunyorwa, akawanda ayo ari monounsaturated, rudzi runobatsira kudzivirira pumper yako.
Muchero wemafuta ane hutano unogona kutora zvinyorwa zvose, asi avo avo vanopawo mavitamini E neC, potasium, folate, uye fiber.
Uye ine sermin sterols iyo inogona kubatsira kuderedza dambudziko rekenza, pamwe chete ne antioxidant, lutein , iyo inobatsira kuti meso ako ave noutano hwakanaka. Zvidzidzo zvinoratidza kuti avocados inogona kubatsira kuderedza cholesterol mazinga, kuvandudza utano hwemwoyo, uye rubatsiro rwekutakura mashoma.
Nutrients
Taura pamusoro pekunakirwa kwecocado. Iyo michero inonzwisisika yakanaka kune insides yako, asi iyo inobatsira zvakaenzana nekunze kwako, zvakare. Bhuku rinoputika nemavhithamini anenge makumi maviri nemaviri nemaminerari, mazhinji ayo anozvirumbidza zvinokonzera ganda, kusanganisira:
- Vitamini C - Izvi zvinowedzera kubatsira nekukura kwemaviri uye kugadzirisa, uye zvinodawo kuumba collagen (puroteni inoita kuti ganda rive rakasimba).
- Vitamini E - Iri antioxidant rinodzivirira kusununguka kwemahara, iro rinokuvadza ganda nedzimwe nhengo dzomuviri wako.
- Lutein - Ichi chikamu, chinobatsira kukurudzira utano hweziso, zvinogona kubatsira kudzivirira ganda pakurwisana nekuora kweU UV.
- Mafuta aMonounsaturated - Mafuta aya anobatsira muviri wako kuti uwane mishonga yakakosha uye michina yemiti, zvichibvumira ganda rako kuti rikohwe zvakakosha sezvinokwanisa kubva kune michero. Kunyanya, zvidzidzo zvinoratidza kuti kukwirira kwakanyanya kwemafuta ose ezvokudya kunobatanidza nehukuru hwekudzivirira kweganda. Izvi zvinonyanya kukosha apo isu takura nokuti ganda rekugadzikana rinowedzera zvishoma.
- Carotenoids - Izvi zvinokonzera kudzivirira pakusakanganiswa kunokonzerwa nemirazi ye UV. Iyo yakawanda yemichero yaunodya (kusanganisira avocados), iyo yakanyanya kuwanda kwecarotenoids mumuviri wako, zvidzidzo zvinoratidza.
Rimwe caveat: Kana iwe uchicherechedza uremu hwako, chibereko chemafuta akawanda chinoreva kuti ine zvakawanda zveakoriyori, saka chinangwa chekunamatira neawa imwechete kushumira (iyo inenge inenge ye ¼ ya avocado).
Uye kana iwe unowanzova nehutano hwemudumbu, edza kuwedzera kune yako yekudya zvishoma nezvishoma-vamwe vanhu vanoona kusagadzikana kubva kune zvakakora zvemafuta.
Nzira Dzokufadzwa Nevanoparidza
Kune nzira dzakawanda dzakawanda dzekunakidza avocados nokuti dzakanyanyisa. Iwe unogona kuunganidza michero ine michero yakaoma pamusoro pezvose. Vanowedzera zvinhu, zvinonaka, uye mafuta-ane hutano hwakanaka hwepisipiti, kupararira, uye smoothies. Iwe unogona kuishandisa zvakare muzvitsva zvinotapira, kusanganisira puddings uye mousse uye ice pops.
Edza mazano aya anonakidza kuti uise pekoko muzvimwe zvezvokudya zvako uye zvinotapira:
- Shandisa iyo kuita guacamole, hongu! Iwe unogona kuderedza chikoro chechidimbu nekusanganiswa mune zvimwe zvisiri zvemugurisi weGreek-iwe unowana humwe hutsika hwakanaka nehuwandu hwepuroteni. Kana edza kuenzanisa yakaenzana yakawandisa ye guacamole ne salsa kuti uite chinonaka Salsa-mole. Shandisa crudité seyeleryery, tsvuku tsvuku tsvuku uye marisie cherry panzvimbo yemafuta, fried chips kuti udzikise pasi nyoka yako zvakare.
- Pamusoro pezviyo zviyo zvegorosi uye mashed avocado pane bhotela. Zvadaro, wedzera nguva yezvaunosarudza. Somuenzaniso, kana iwe uchida kupisa, unogona kuwedzera mutsvuku wakatsvuka uye kana uchida macrorus, tsvina imwe yemuchero kana yimu juisi.
- Shandisa se sandwich rinopararira panzvimbo ye mayo kana masadhi.
- Nyoka yakagadzirwa sliced avocado yakagadzirwa nemvura yakachena yemuti uye inosasa pasi pevhu yakasviba uye munyu wekother.
- Kunyanya kuporesa Kwandinozorodza Ice Pops nokuda kwehutano hwakanaka-yehupenyu kubata.
- Bvisa 1/2 mukombe mudivi rako kuti uwane pfuma yakawanda. Edzai My Avocado Ranch Dip, iyo inofamba nemafuta eBuffalo.
- Ita hafu kana kuti yakazara ye mayonnaise mumakumbo ako akakuvara newacado.
- Wedzerai ¼ yemavodha kune kakoti yaunofarira smoothie . Inofamba zvinoshamisa zvinoshamisa necocoa!
Joy Bauer, MS, RDN, CDN, ndiyo utano uye chikafu Expert for NBC's Today Kuratidza uye nheyo yeNourish Snacks.