Mukati
Unoda avocado nekuda kwekunaka kwayo, kunyungudika kuravira? wakarurama chaizvo kuti uidye kakawanda. Muchero wakatsetseka uyu wakazara nekudya kuti ugare uine hutano.
Asi nekuwedzera iwe unogona kumuita iye runako shamwari yako. Rega ndikuudze, mu smoothies nemajusi, zviri nani.
Tsvaga dzimwe nzira dzekushandisa avocado mune ino chinyorwa pamwe 5 zvikomborero zvausingagoni kufungidzira.
Kuumbwa kwegweta
Avocado smoothie yako ine zvinotevera zvinovaka muviri:
La vitamin K
Vitamin K ivhitamini inobatanidzwa mukugwamba kweropa. Inonyungudika nemafuta. Yakakamurwa kuita 2 mavhitamini madiki anosanganisira vhitamini K1 uye vhitamini K2. Vhitamini K1 inobva kumiti apo yechipiri inowanzova yemhuka.
Iyi vhitamini inobatanidzwa mukugwamba kweropa nekubatsira kuumbwa kweropa (kana kubuda ropa semuenzaniso) kumisa kubuda.
Vitamin K haigone kutorwa nevanhu vane matambudziko ane chekuita nehura. Kushaikwa kwevhitamini iyi kunogona kukonzera osteoporosis.
Vitamin K inoshandawo mukushanda kwemamwe mavhitamini. Semuenzaniso, vhitamini K inoshanda nevhitamini D mukuvaka mapfupa uye yakazara calcium balance.
B mavitamini
Inonzi B vitamin complexes, B mavhitaminzi anoita basa rakakosha mumetabolism. Vanoita nezvekushanda kwe immune system, pane simba ratinoda.
Vanobvumirawo muviri kunyatsoita mapuroteni, mafuta uye makhahydrates anopedzwa. Kutenda kumabasa avo, ganda redu rakanaka uye rakachengetedzwa. Vanoitawo muchiyero chetsinga (1).
Iyo folate (vitamin B9) muavocado inobatanidzwa mukugadzirwa kweDNA uye mukugadzirwa kwemasero matsvuku eropa. Inoitawo basa rinokosha mutsinga uye immune system.
Kuverenga: Muto we celery wekuzadza nemavhitaminzi
Unsaturated mafuta acids
Avocado inogadzirwa zvakanyanya neunsaturated fatty acids. Isu tinopatsanura mafuta kuita mhuri nhatu. Unsaturated fatty acids inobva kunyika yemiti uye inosanganisira avocado.
Monounsaturated fatty acids ayo ari emhuka anobva kumhuka uye trans mafuta ayo anowanikwa nemakemikari maitiro kuti asangane nezvinodiwa zveindasitiri yechikafu.
Unsaturated fatty acids inobatanidzwa mukugadzirwa kwehomoni. Vanopawo simba kumuviri. Mafuta aya zvakare anorwisa BP.
Lutein
lutein is antioxidant inowanikwa muavocado. Inobva kumhuri ye carotenoid. Inotsigira kuona nekudzivirira kubva kune macular degeneration. Macular degeneration inokura nezera uye pakupedzisira inotungamira kune cataract.
Kuverenga: Sei uchinwa karoti juice?
fibers
avocado ine hupfumi hwekudya fiber. Kana iwe ukadya chikafu chakapfuma mufiber, unokurudzira kubviswa kwemarara ezvigadzirwa kuburikidza nechituru.
Dietary fiber inoumbwa ne soluble fiber uye insoluble fiber. Mafayibha ari muavocado haanyunguke uye anonyungudika zvakasiyana nekudya kwakawanda.
Insoluble fiber inochengetedza midziyo yayo yakasimba sezvainopfuura nemudumbu rekudya. Mafiibha aya anozotora mvura pachinzvimbo chekubatwa nemvura. Izvi zvichakurudzira kupfava kwechigaro.
antioxidants
Avocado yakapfuma mune antioxidants kusanganisira oleic acid. Chikafu chakapfuma mune antioxidants chinodzivirira kubva kuzvirwere zvinopera simba.
Zvakanakira avocado
A laxative paruoko
Mafiibhi ari muavocado anozo, mushure mekudyiwa, anovhara mukati medumbu kuti azvidzivirire. Izvi zvichabatsira kubviswa kwemarara.
Mukuwedzera, insoluble fibers inopa kunzwa kwekuguta kana kudyiwa. Izvi zvinokutendera kuti udye zvishoma uye kuderedza uremu zviri nyore kana uchidya.
Nekushandisa avocado nguva dzose, unodzivirira zvinogumbura zviratidzo zvemudumbu uye cancer cancer. Inofungidzirwa kuti 100 g yeavocado ine 6,7 g ye fiber.
Fibre yakakoshawo mukudya kwevanhu vane Type 2 chirwere cheshuga. Vanobatsira kuchengetedza mwero wakanaka weglucose muropa. Mukuwedzera, ivo vanoderedza njodzi yearterial hypertension mune vane chirwere cheshuga.
Kune ganda rakanaka
Muviri wako unogadzira collagen kubva kune fibroblasts. Iyo collagen inobvumira hydration yeganda rako, elasticity yaro, suppleness yayo, kupfava kwayo. Mushure memakore makumi maviri nemashanu, kugadzirwa kwe collagen mumuviri kunoderera, zvichikonzera kukwegura kweganda.
Iyo elastin uye glycoproteins iri mu collagen inopa anti-kuchembera mabasa nekubatana kwematishu uye hukuru hukuru hweganda.
Nekushandisa chikafu chinosimudzira kuumbwa kwe collagen, isu tisina kunanga tinomisa yakakura collagen kugadzirwa kwerunako uye kudzivirira kweganda redu. Iyo avocado kuburikidza nekugadzirwa kwe collagen iyo induces ichakubatsira iwe kuchengetedza ganda rakanaka.
Mukuwedzera, avocado ine mavhitaminzi A, C uye E ayo akakosha manyuko ekudya mukudzivirira uye kumutsiridza ganda.
Neayo unsaturated fatty acids, avocado mushonga wakanaka kurwisa ganda rakaoma nekuti inobvumira hydration yakanaka yeganda.
Mukuchengetedza vanhu vanorarama nechirwere cheshuga
Kusiyana neinsoluble fiber, soluble fiber inopfuura nemudumbu inonyungudika (2). Aya mafibhi anoputsika kuita gelatinous substance iyo inovhara nzira yekudya. Iyo gelatinous substance ichatora mafuta akaipa anopedzwa panguva yekudya.
Izvi zvichabatsira kuderedza cholesterol muropa. Ichagadzirisawo kubatwa kweglucose. Chirwere cheshuga chinokonzerwa neglucose yakawandisa muropa.
Icho chaicho chirwere checarbohydrate metabolism. Nekushandisa muto weavocado, iyo yakanyungudutswa fibers inobvumira iyo yakawandisa glucose kuti ivharwe, ichibvumira kudzorwa kweyero yeshuga.
Chirwere cheshuga dzimwe nguva chinotungamira kumatambudziko ekuona kana chirwere chemoyo nekuti yakawandisa glucose inoita kuti midziyo iome uye ropa rivhare (3).
Kuverenga: Zvese zvakanakira fennel muto
Mukudzivirira kwechirwere chemoyo uye hypertension
Iyo monounsaturated fatty acids iri muavocado ndiyo yakanaka sosi yezvinovaka muviri kuchengetedza nekuchengetedza moyo.
Muchidzidzo chemakonzo gumi nemashanu, vakapihwa avocado kuyera mhedzisiro yemafuta eavocado pahypertension.
Mushure memavhiki mashanu, mbeva dzakadyiswa nekotapeya dzakaona triglycerides dzadzo dzichidonha ne5% nepo dzimwe mbeva dzisina kuchinja. Mukuwedzera, LDL cholesterol (iyo yakanaka cholesterol) yakawedzera ne27% (17).
Vatsvakurudzi vakagumisa kuti zvinovaka muviri mu avocado zvinobatsira kudzivirira kana kudzivirira yakakwirira ye triglycerides muropa. Vanobvumirawo kuderedzwa kwecholesterol yakaipa.
Iyo inofarira mukudzivirira kwehypertension uye chirwere chemoyo.
Avocado muto uye smoothie mabikirwo
Kune mhando dzakawanda dzeavocados. Kuti uwane smoothie yakanaka, sarudza maavocados akasimba, asi asina kuoma. Kana avocado raoma zvinoreva kuti rakanga risati rakura risati ratanhwa. Muchiitiko che smoothie, tichashandisa blender ye mini blender
Iyo pulp mune iyi kesi haina kuravira saka yakatsetseka uye inonaka. Zvechokwadi haina zvose zvinovaka muviri.
Kana avocado yako ichinzwa yakapfava zvekusvika pakubata, usaitenga. Paizove nemukana wakanaka wekuti ungasadyiwa, kuora kwemuchero kwatanga. Muto wako unozonyanya kuipa.
Vamwe vanhu vanovimba neruvara rweganda, asi izvi hazviwanzo kuoneka nekuti ruvara rweganda rwunoenderana nemhando dzeavocado. Ndinotarisa magweta angu nekubata ndisati ndaasarudza.
Kuverenga: Yedu yakanakisa muto wehonye (yakanakira hutano hwako)
Avocado smoothie nemukaka
Unofanira:
- 2 magweta
- 1 mukombe wemukaka
- 4 maaspuni euchi
- 1 pini yesinamoni
Kugadzirira
- Cheka ma avocados ako nepakati wapedza kuageza
- Bvisa gomba uye bvisa pulp
- Vawedzere kune blender nemukombe wako wemukaka
- Sanganisa kwemasekonzi mashoma
- Woisa huchi nesinamoni wozosanganisa kechipiri
- Dururira zviri mukati mugirazi uye mirira mashoma mashoma kuti furo ridzike.
- Iwe unogona kuwedzera ice cubes kwairi.
Kukosha kwehutano
Iyi resipi yakapusa ichakubvumidza kuti udzore simba rako nezvinovaka muviri zvehuchi, mukaka uye maavocados.
Avocado muto nemuto weorenji nebhanana
Unofanira:
- ½ gweta
- ½ bhanana
- orenji
- ½ mukombe wespinachi
Kugadzirira
Geza uye ucheke zvinhu zvako. Kuti uite kuravira kwakatsetseka, isa zvimedu zveorenji kwako kwemaawa mashoma kuti zviome.
Dururira zvese mu blender yako
Deredza chikafu kusvika chikafu chacho chanyatsobatanidzwa uye magadzirirwo acho atsetseka sekuda kwako (5).
Isa mufiriji kana kuidya pakarepo.
Kukosha kwehutano
Kuti udzivise kudzokorora kuvimbiswa, iyi smoothie inokurudzirwa zvakasimba. Zvinokutendera kuti udye yakawanda fiber muchinwiwa chinonaka nekuti zvakanyanya uye zvakanyanya fiber yedu yekudya haina kunaka.
Chirwere cheshuga maererano navanachiremba vanoda kudya kwemazuva ose kwe25-50 gramu ye fiber pazuva. Iyi smoothie yakanakira ivo kuti vaite yavo yezuva nezuva fiber chikamu.
mhedziso
Kana iwe uchida mafuta akanaka kuti uenzanise kudya kwako, muto weavocado unokurudzirwa zvikuru. Ichakubatsirawo kuderedza dambudziko rekuvhara, ulcerative colitis.
Icho chimwe chezvokudya zvine mafuta akanaka zvaunogona kudya nerugare rwepfungwa kana dambudziko remwoyo kana chirwere cheshuga.
Iwe unoziva here nezveimwe avocado smoothie recipe? Chikwata chedu chichafara kunzwa kubva kwauri.