Zamkatimu
Kodi mumakonda mapeyala chifukwa cha kukoma kwake komanso kusungunuka kwake? mukuyeneradi kudya nthawi zambiri. Chipatso chosalalachi chimadzaza ndi zakudya kuti mukhale wathanzi.
Koma kuwonjezera apo mukhoza kumupanga iye kukongola bwenzi lanu. Ndiroleni ndikuuzeni, mu ma smoothies ndi timadziti, ndizabwinoko.
Dziwani njira zina zodyera avocado m'nkhaniyi kuphatikizapo 5 zopindulitsa zomwe simungathe kuziganizira.
Kapangidwe ka loya
Avocado smoothie yanu ili ndi michere iyi:
Vitamini K
Vitamini K ndi vitamini yomwe imakhudzidwa ndi kutsekeka kwa magazi. Ndi mafuta sungunuka. Imagawidwa m'magulu ang'onoang'ono a 2 kuphatikiza vitamini K1 ndi vitamini K2. Vitamini K1 ndi wochokera ku zomera pomwe wachiwiri nthawi zambiri amakhala wa nyama.
Vitaminiyi imakhudzidwa ndi kutsekeka kwa magazi pothandizira kupanga magazi (ngati kutuluka magazi mwachitsanzo) kuti asiye kutuluka.
Vitamini K sangathe kuyamwa ndi anthu omwe ali ndi vuto la matumbo. Kupanda vitamini imeneyi kungayambitse matenda osteoporosis.
Vitamini K imagwiranso ntchito pakugwira ntchito kwa mavitamini ena. Mwachitsanzo, vitamini K imagwira ntchito ndi vitamini D pomanga mafupa komanso calcium yonse.
Ma vitamini B
Otchedwa B vitamin complexes, mavitamini a B amagwira ntchito yofunika kwambiri pa metabolism. Amagwira ntchito ya chitetezo chamthupi, pa mphamvu zomwe timafunikira.
Amalolanso kuti thupi lizitengera bwino mapuloteni, mafuta ndi chakudya chomwe chimadyedwa. Chifukwa cha ntchito zawo, khungu lathu ndi lokongola komanso lotetezedwa. Amagwiranso ntchito molingana ndi dongosolo lamanjenje (1).
Folate (vitamini B9) mu avocado imakhudzidwa ndi kaphatikizidwe ka DNA komanso kupanga maselo ofiira a magazi. Zimagwiranso ntchito yofunika kwambiri mu mitsempha ndi chitetezo cha mthupi.
Kuwerenga: Madzi pang'ono a udzu winawake wodzaza ndi mavitamini
Mafuta osakwanira
Avocado amapangidwa makamaka ndi unsaturated fatty acids. Timagawa mafuta m'mabanja atatu. Unsaturated mafuta zidulo amene amachokera ku zomera ndi monga mapeyala.
Mafuta a monounsaturated fatty acids omwe ndi ochokera ku nyama ndi mafuta a trans omwe amatengedwa ndi mankhwala kuti akwaniritse zosowa zamakampani azakudya.
Unsaturated mafuta zidulo amatenga nawo gawo mu kaphatikizidwe mahomoni. Amaperekanso mphamvu ku thupi. Mafutawa amalimbananso ndi kuthamanga kwa magazi.
Lutein
lutein ndi antioxidant yomwe imapezeka mu avocado. Amachokera ku banja la carotenoid. Amathandizira maso powateteza ku kuwonongeka kwa macular. Kuwonongeka kwa macular kumayamba ndi zaka ndipo pamapeto pake kumayambitsa ng'ala.
Zowerenga: Chifukwa chiyani mumamwa madzi a karoti?
Zingwe
avocado ali ndi michere yambiri yazakudya. Mukadya zakudya zokhala ndi fiber, mumalimbikitsa kuchotsa zinyalala kudzera m'chopondapo.
Ulusi wazakudya umapangidwa ndi ulusi wosungunuka komanso ulusi wosasungunuka. Ulusi womwe uli mu avocado susungunuka komanso kusungunuka mosiyana ndi michere yambiri.
Ulusi wosasungunuka umapangitsa kuti zinthu zake zikhale bwino pamene zikudutsa m'mimba. Ulusi umenewu m’malo mwake umayamwa madzi m’malo momwedwa ndi madzi. Izi zidzalimbikitsa kufewetsa kwa chopondapo.
antioxidants
Avocado ali ndi ma antioxidants ambiri kuphatikiza oleic acid. Zakudya zokhala ndi ma antioxidants zimateteza ku matenda osokonekera.
Ubwino wa avocado
Mankhwala otsekemera pamanja
Ulusi womwe uli mu avocado ukatha kudya, umaphimba m'mimba kuti uteteze. Izi zithandizira kuchotsa zinyalala.
Kuonjezera apo, ulusi wosasungunuka umapereka kumverera kwa satiety pamene udya. Izi zikuthandizani kuti mudye pang'ono ndikuchepetsa thupi mosavuta mukamadya.
Mukamamwa ma avocado nthawi zonse, mumapewa matenda a m'matumbo komanso khansa ya m'matumbo. Zimaganiziridwa kuti 100 g ya avocado ili ndi 6,7 g ya fiber.
Ulusi ndiwofunikiranso m'zakudya za anthu omwe ali ndi matenda amtundu wa 2. Amathandizira kukhalabe ndi glucose wabwino m'magazi. Kuphatikiza apo, amachepetsa chiopsezo cha matenda oopsa kwambiri mwa odwala matenda ashuga.
Kwa khungu lokongola
Thupi lanu limapanga collagen kuchokera ku fibroblasts. Collagen imalola kuti khungu lanu likhale ndi mphamvu, kusungunuka kwake, kutsekemera kwake, kufewa kwake. Pambuyo pa zaka 25, kupanga kolajeni m'thupi kumachepa, zomwe zimapangitsa kuti khungu likalamba.
Elastin ndi glycoproteins zomwe zili mu collagen zimapereka ntchito zotsutsana ndi ukalamba mwa kugwirizana kwa minyewa komanso kusungunuka kwakukulu kwa khungu.
Mwa kudya zakudya zomwe zimalimbikitsa kupanga kolajeni, timayambitsa kupanga kolajeni kwakukulu kuti khungu lathu likhale lokongola komanso chitetezo. Avocado kudzera mukupanga collagen imapangitsa kuti khungu likhale lokongola.
Kuphatikiza apo, mapeyala ali ndi mavitamini A, C ndi E omwe ndi magwero ofunikira a michere pakuteteza ndi kutsitsimuka kwa khungu.
Ndi unsaturated mafuta acids, avocado ndi mankhwala abwino pakhungu louma chifukwa amalola kuti khungu likhale labwino.
Poteteza anthu omwe ali ndi matenda a shuga
Mosiyana ndi ulusi wosasungunuka, ulusi wosungunuka womwe umadutsa m'mimba umasungunuka (2). Ulusi umenewu umaphwanyidwa n’kukhala chinthu cha gelatinous chomwe chimakwirira m’mimba. Mankhwala a gelatinous amatenga mafuta oyipa omwe amadyedwa panthawi yazakudya.
Izi zithandizira kuchepetsa kuchuluka kwa cholesterol m'magazi. Zimachepetsanso kuyamwa kwa glucose. Matenda a shuga amayamba chifukwa cha kuchuluka kwa glucose m'magazi.
Kwenikweni ndi vuto la carbohydrate metabolism. Mukamagwiritsa ntchito madzi a avocado, ulusi wosungunuka umalola kuti glucose ochulukirapo atsekedwe, zomwe zimalola kuwongolera kuchuluka kwa shuga.
Matenda a shuga nthawi zina amabweretsa mavuto a masomphenya kapena matenda amtima chifukwa kuchuluka kwa shuga kumapangitsa kuti ziwiya zikhale zolimba komanso magazi kuundana (3).
Kuwerenga: Ubwino wonse wa madzi a fennel
Popewa matenda a mtima ndi matenda oopsa
Ma monounsaturated fatty acids omwe ali mu avocado ndi gwero labwino lazakudya zosunga ndi kuteteza dongosolo la mtima.
Pakufufuza kwa makoswe aamuna a 15, adapatsidwa mapeyala kuti ayeze zotsatira za mafuta a avocado pa matenda oopsa.
Pambuyo pa masabata asanu, mbewa zodyetsedwa ndi mapeyala zinawona kuti triglycerides yawo ikutsika ndi 5% pamene mbewa zina sizinasinthe. Kuphatikiza apo, cholesterol ya LDL (cholesterol yabwino) yawonjezeka ndi 27% (17).
Ofufuzawo adatsimikiza kuti zakudya zomwe zili mu avocado zimathandiza kuteteza kapena kupewa kuchuluka kwa triglycerides m'magazi. Amalolanso kuchepetsa cholesterol yoyipa.
Zomwe zimakhudzidwa ndi kupewa matenda oopsa komanso matenda amtima.
Madzi a Avocado ndi maphikidwe a smoothie
Pali mitundu ingapo ya ma avocados. Kuti mukhale ndi smoothie yabwino, sankhani mapeyala olimba, koma osalimba. Peyala likakhala lolimba, zikutanthauza kuti linali lisanakhwime lisanakulidwe. Pankhani ya smoothie, tidzagwiritsa ntchito blender kwa mini blender
Zamkati mu nkhani iyi si kulawa yosalala ndi zokoma. Ndithu mulibe zakudya zonse.
Ngati avocado yanu ikumva yofewa kwambiri mpaka kukhudza, musagule. Pakadakhaladi mwayi woti sichingadyedwe, kuwola kwa chipatso kutayamba. Madzi anu adzakhala oipa.
Anthu ena amadalira mtundu wa khungu, koma izi sizidziwika nthawi zonse chifukwa mtundu wa khungu umadalira mitundu ya mapeyala. Ndimayang'ana maloya anga powakhudza ndisanawasankhe.
Kuti muwerenge: Madzi athu abwino kwambiri a nyongolotsi (zabwino kwambiri pa thanzi lanu)
Avocado smoothie ndi mkaka
Muyenera:
- 2 maloya
- 1 chikho cha mkaka
- Supuni 4 za uchi
- 1 chikho cha sinamoni
Kukonzekera
- Dulani mapeyala anu pakati mukawasambitsa
- Chotsani dzenje ndikuchotsa zamkati
- Onjezani ku blender ndi chikho chanu cha mkaka
- Sakanizani kwa masekondi angapo
- Kenaka yikani uchi ndi sinamoni ndikusakaniza kachiwiri
- Thirani zomwe zili mu galasi ndikudikirira masekondi angapo kuti chithovu chitsike.
- Mutha kuwonjezera ma ice cubes kwa iwo.
Mtengo wa zakudya
Chinsinsi chosavutachi chimakupatsani mwayi wowonjezera mphamvu zanu ndi zakudya zopatsa thanzi za uchi, mkaka ndi mapeyala.
Madzi a Avocado ndi madzi a lalanje ndi nthochi
Muyenera:
- ½ lawyer
- ½ nthochi
- lalanje
- ½ chikho cha sipinachi
Kukonzekera
Sambani ndi kudula zosakaniza zanu. Kuti mumve kukoma kosalala, ikani magawo anu alalanje kwa maola angapo kuti aundane.
Thirani zonse mu blender yanu
Chepetsani chakudya mpaka chakudyacho chitaphatikizidwa bwino komanso kuti chikhale chosalala monga momwe mukufunira (5).
Ikani mu furiji kapena idyani nthawi yomweyo.
Mtengo wa zakudya
Pofuna kupewa kudzimbidwa mobwerezabwereza, smoothie iyi imalimbikitsidwa kwambiri. Zimakupatsani mwayi wodya fiber yambiri mu chakumwa chokoma chifukwa zakudya zathu zamafuta ambiri zimakhala zosakwanira.
Odwala matenda a shuga malinga ndi madokotala amafunikira tsiku lililonse 25-50 magalamu a fiber patsiku. Smoothie iyi ndi yabwino kwa iwo kupanga gawo lawo la fiber tsiku lililonse.
Kutsiliza
Ngati mukufuna mafuta abwino kuti muchepetse zakudya zanu, madzi a avocado amalimbikitsidwa kwambiri. Zidzakuthandizaninso kuchepetsa chiopsezo cha kudzimbidwa, ulcerative colitis.
Ndi chimodzi mwazakudya zokhala ndi mafuta abwino zomwe mungadye ndi mtendere wamumtima mukakhala ndi vuto la mtima kapena matenda a shuga.
Kodi mukudziwa maphikidwe ena aliwonse a avocado smoothie? Gulu lathu lidzakondwera kumva kuchokera kwa inu.