Iwe unogona kunge uchiziva kuti makotapeya achangobva kutorwa sechikafu chakanakisa chemoyo. Uye ichi hachisi chirevo chekuzivisa! Paunenge uchishuva tudyo, unogona ikozvino kusarudza scoop ye guacamole. Heano zvikonzero zvina nei uchifanira kudya kanenge avocado zuva rega rega:
1. Inoderedza njodzi yechirwere chemoyo
Chirwere chemoyo chinonzi #1 mhondi, inobata mamirioni evakuru gore rega rega. Uye ichi ndicho chikonzero chekuisa chikafu chine hutano mukudya kwako kwezuva nezuva. Avocados akaratidzwa kuva anobatsira kuhutano hwemwoyo nekuda kwekuderera kwehuwandu hwemafuta akazara uye huwandu hwehuwandu hwemafuta asina kukwana (kunyanya monounsaturated MUFAs). Mafuta akawandisa anokwidza cholesterol uye triglyceride mazinga. Kusiyana neizvi, kudya mafuta akakwana asina unsaturated kunoderedza cholesterol yakaipa uye kunokwidza cholesterol yakanaka, uye kunonatsiridza kunzwa kwe insulin.
Mukuwedzera, makotapeya ane huwandu hwakawanda hwekudya, senge potassium uye lutein. Iine antioxidants - carotenoids, phenols. Mishonga iyi inobatsira kudzivirira kuzvimba uye oxidation mutsinga dzeropa, zvichiita kuti zvive nyore kuti ropa riyerere.
2. Kureruka uremu
Nokudya mafuta, tinoderedza uremu - ndiani angadai akafunga? Avocado inosimudzira kuonda nekugadzira manzwiro ekuguta. Avocado inopa kunzwa kwekuzara mudumbu uye inoderedza kudya. Izvi zvinokonzerwa nehuwandu hwefiber content - inenge 14 g pamuchero. Zvidzidzo zvakaratidza kuti kudya maavocados, ayo akapfuma mumafuta e-monosaturated, anobatsira mwoyo kupfuura kudya kwemafuta mashoma.
3. Kuderedzwa kwengozi yekenza
Avocados anopa muviri muviri nekenza yakawanda-inorwisa phytochemicals, kusanganisira xanthophyll uye phenols. Mushonga weprotein unonzi glutathione unoderedzawo njodzi yegomarara remukanwa. Humbowo hwakatowanikwa hunoratidza basa rakanaka remakotapeya mukuderedza njodzi yegomarara rezamu neprostate. Mukuwedzera, chinhu chine simba pamasero emuyeloid leukemic chakambodzidzwa. Aya maidi anoratidzira kudikanwa kwokuwedzera kunzvera.
4. Ganda nemaziso zvichadzivirirwa pakuchembera
Sezvazvakazoitika, carotenoids kubva kumakotapeya inoita basa guru mukudzivirira muviri wedu. Lutein uye chimwe chinhu, zeaxanthin, inogona kuderedza kurasikirwa kwekuona kwezera uye kudzivirira kubva paupofu. Izvi zvinhu zviviri zvinodzivirirawo ganda kubva kune oxidative mhedzisiro yemirairo ye ultraviolet, ichiisiya yakatsetseka uye ine hutano. Kusununguka uko muviri wedu unotora carotenoids kubva kumakotapeya kana ichienzaniswa nemimwe michero nemiriwo inotaura mukufarira kusanganisa avocado mukudya kwedu kwezuva nezuva.