Kudya kweavocado, mazuva matatu, -3 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 1000 Kcal.

Avocado inoonekwa seimwe yemichero inogutsa. Iyo inozivikanwawo nekuda kwemafuta ayo anopisa zvinhu. Pamwechete, izvi zvinhu zvakakonzera kudya kweavocado. Iyi uremu kurasikirwa sisitimu yakanaka pakubatsira iwe kurasikirwa neiyo shoma shoma yeakawandisa huremu. Mumazuva matatu chete, unogona kubvisa imwe nehafu kana maviri asina kufanira makirogiramu akanamira mumuviri.

Zvokudya zvekudya zvinoda

Tisati tatsanangura zvinodiwa pakudya, ngationei nezvenhoroondo yekwakabva muchero uyu. Avocado yakatanga kuwanikwa muCentral America neMexico, uko kwainzi "pearigator pear". Ichokwadi ndechekuti chibereko ichi chine ganda rakasvibira rakasvibira, rakafanana neganda regarwe. Uye nekuda kwekuti iyo yekuravira kweavocado yakati fananei nebhotoro, yainziwo "mafuta esango". Vagari veSpain vakaunza avocados kunyika dzeEurope mushure merumwe rwendo rwegungwa kuenda kuAmerica.

Avocados inogona kuita oval, kutenderera kana kuita peya mumhando dzakasiyana (kubva pamashanu kusvika makumi maviri cm). Panyaya yehuremu, michero yakaibva inogona kurema uye inosvika makirogiramu maviri.

Chinhu chinoshamisa cheavocado ndechekuti chibereko icho chakada kufanana mukuumbwa kwemakemikari nemuriwo. Chibereko hachina shuga uye cholesterol, ine mafuta anonwiwa nemuviri, uye asina kuchengetwa. Inozvirumbidza neboka rese remavitamini anobatsira (A, B, C, D, E, P, nezvimwewo), pamwe nephosphorus, potasium, magnesium, uye calcium. Chinhu chinonakidza ndechekuti nekuda kwekukosha kwayo kwehutano muna1998, avocado yakapihwa mukova weGuinness Book of Records.

Zvinoenderana nemitemo yekudya kwemazuva matatu avocado, iwe unofanirwa kudya avocado, mazai ehuku akabikwa, nyama yemombe isina mafuta (isiri pasi pekupisa nekuwedzera mafuta), magaka matsva, kottage chizi (yakaderera-mafuta kana yakaderera-mafuta ). Nyama inogona kutsiviwa nehove. Zvirinani kuramba shuga, munyu nezvinonhuwira panguva yekudya. Inwa mvura yakachena yakakwana. Tea nekofi zvinotenderwa, asi hazvina chinhu. Iwe unofanirwa kudya katatu pazuva muzvikamu zvidiki, uchiramba kudya 3-4 maawa usati warara.

Pakupera kwekudya, ichiperekedzwa nezvirambidzo zvakanyanya, chikafu chitsva chinofanira kuunzwa zvishoma nezvishoma. Zvikasadaro, kwete chete huremu hwakarasika hunogona kukurumidza kudzoka, asiwo kusashanda kunogona kuitika mukushanda kwemuviri. Mushure mezvose, kunyangwe munguva pfupi yakadaro, muviri unenge uine nguva yekuzvirumura kubva pane zvinorema chikafu. Zvakare, usakanganwa kuunza avocado mukudya mushure mekuguma kwekudya. Nekutonga kwecalorie zvemukati uye zvine mwero nenzira iyi, unogona kudzikira uremu panguva inotsvedzerera kumhanya mune ramangwana. Ehe, iwe haufanire kukanganwa nezve chiitiko chemuviri, zvese panguva yekudya uye kana yapera.

Nekuda kwekudya pamwe nekushandisa kushandisika kweavocado kuti isangoite chete maererano nehuremu, asi zvakare inobatsira mukuzorora kukuru kwemuviri, zvakakosha kusarudza muchero wakakodzera. Kana uchitenga avocado, zvinokurudzirwa kuti uone kuibva kwayo. Kuti uite izvi, teerera kune yayo peel uye kuenderana. Kana avocado iri yakaoma uye isingasvinike, izvi zvinoratidza pachena kusakura kwechibereko. Uye kana, mushure mekumanikidzwa kushoma, denti rinosara mariri - ichi ndicho chokwadi chekuti iye anenge achinyorera tafura yako akawandisa. Kana iwe ukaona mavara matema paavocado, ndoda kutsemuka, saka zvakatanga kudzikira. Izvo zvakakosha kuti uzive kuti kazhinji pamataresheni ezvitoro zvemazuva ano unogona kuwana chaiwo asina kusimba uye akaderera-mhando avocado. Kana iwe uchinge wafanirwa kutenga imwe, haina kukoshesa. Kuti uunze michero "mupfungwa", inofanirwa kusiiwa patembiricha yemukati kwemazuva mashoma. Izvi zvinowanzo batsira kugadzirisa dambudziko.

Avocado kudya menyu

Kudya kweavocado zvinopesana

• Nekuda kwekuoma kwekudya, iyi nzira haigone kuteverwa panguva yekuzvitakura nekuyamwisa, vana, vachiri kuyaruka nevakura, nekuwedzera kwezvirwere zvisingaperi uye nezvirwere zvinoenderana nehutera mumuviri.
• Vanhu vakatoona kusagadzikana kune zvimwe zvekudya vanofanirwa kurapwa nekungwarira pakudya muchero uyu, nekuti izvi zvinonetsa zvinogona kudzokororwa kana avocado ikadyiwa muhuwandu hwakawanda.
• Izvo zvinodikanwa kukwevera kutarisa kwako kune chokwadi chekuti mhodzi dzeavocado nemashizha zvine njodzi dzehutano. Iine zvinhu zvine chepfu zvinogona kumutsa matambudziko mumuviri (kunyanya indigestion).

Kubatsira kweiyo Avocado Kudya

1. Iwo mabhenefiti makuru eiyo avocado chikafu anosanganisira ayo anokurumidza kuita. Bvumirana kuti kurasikirwa neiyo kilogram-yechipiri mumazuva mashoma chete hakuna kuipa zvachose! Izvi ndizvo zvinodikanwa pamberi pechimwe chiitiko chakakosha kana mushure memabiko nemabiko, mushure meizvozvo hembe dzaunofarira hadzigari zvinokwezva sepakutanga.
2. Kana iwe uchida avocado, iwe uchafarira iyi nzira. Zvakanaka kuperekedza kudya kwese nemuchero wekunze uye panguva imwechete shandura chimiro chako.
3. Kudya uku kunofanirwa kubatsira panyama nekuda kwekuti maavocado anozvirumbidza runyorwa rwehunhu hwavo hunobatsira. Chibereko ichi chinoshamisa, kana chikasanganisirwa mukudya, chinotibatsira kubvisa cholesterol yakawandisa yakawandisa mumuviri, ine simba rakanaka mukushanda kwemoyo nemidziyo yeropa, uye inovandudza maitiro emagetsi.
4. Kana "kutaurirana" neavocado, hutachiona hunosimbiswa. Izvi zvinokonzerwa nenyaya yekuti kuyerera kweropa uye zvinovaka muviri zvinobatsira kumasero ehupenyu kunovandudzika. Naizvozvo, kuramba kwemuviri kumahutachiona hwehutachiona kunowedzerawo.
5. Ichi chibereko chine simba rakanaka pachiropa uye biliary system. Iko kunwiwa kweavocado kune kwakanyanya kunaka kune muviri wechikadzi. Ichokwadi ndechekuti zvinhu zviri muchipo ichi chechisikigo zvinobatsira mukuzorora kwemhasuru yechibereko, uye izvi zvinobatsira kuenda kumwedzi kuti kuenderere mberi zvakanaka uye zvisina kurwadziwa.
6. Kuwanda kwesimbi muma avocado, izvo zvinodiwa kuti zviite mashandiro ezvose zvikamu zvemuviri, zvinoita kuti chive chigadzirwa chinonyanya kukosha chekushaya ropa.
7. Potassium, iyo fetus zvakare yakapfuma mairi, inokurudzira kubviswa kwehuwandu hwemvura kubva mumuviri. Inobatsira ne potassium uye nekugadziriswa kweyakajairika mashandiro emhasuru uye mapfupa emapundu, uye zvakare zvinobatsira mukuchengetedza kweyakajairika BP.

Kukanganisa kwekudya kweavocado

1. Zvinoenderana nemitemo yema avocado nzira yekutsvedza, zvine hungwaru kudya kwekurambidza kunodiwa. Zvikamu zvakaderedzwa zvakanyanya.
2. Zvikafu zvidiki (uye kwete zvidimbu, sekudya kwakawanda, asi katatu chete pazuva) zvinogona kukonzera kuparara. Saka iwe unofanirwa kuzvigadzirira iwe kutsika kuti uderedze huremu pakudya kwakadai.
3. Ziva zvakare kuti huwandu hwakawanda hwehuremu haugone kurasikirwa nenzira iyi. Kudya kwemini uku kwakakodzera kuumba muviri diki.
4. Zvinozivikanwa kuti huremu hwakawandisa, hwakarasikirwa nezvikafu zvakaomarara, sekungodzoka kuri nyore. Muviri "unofunga" kuti nguva dzauya uye urikuedza kuunganidza mafuta. Panyaya iyi, pane mukana wepamusoro wekuti huremu hwakabva haungodzokere hwayo chete, asi zvakare kutora "shamwari" nahwo.
5. Kugara pane avocado maitiro kweanopfuura mazuva matatu kwakanyanyisa kuora moyo. Iyo yakareba yekudya nguva inogona kutungamira pakupera kwemuviri uye leaching yezvakakosha zvinovaka muviri kubva pairi.
6. Zvakare, mumazuva mashoma, kuwanda kwema avocados mune chikafu kunogona kuve kunofinha kana iwe usiri anofarira anazvo.

Kudzorerazve

Kuisazve zvekudya kweavocado hakukurudzirwe pakutanga pane mushure memasvondo 2-3.