Ubwino wa ma avocados umaphatikizapo kuwongolera chimbudzi, kuchepetsa chiopsezo cha kukhumudwa, kuteteza ku khansa. Kuchuluka kwake kwa fiber, potaziyamu, mafuta opatsa thanzi komanso ma antioxidants amphamvu ndizinthu zomwe zimapatsa chakudya ichi phindu lake. Peyala, yomwe imatchedwanso alligator peyala, kwenikweni ndi chipatso, ngakhale imadziwika ngati masamba. Pali mitundu yopitilira 80.
ubwino wa avocado
Kodi Avocado ndi chiyani?
Avocado, yomwe mwasayansi imatchedwa Persea americana, idachokera ku Southern Mexico ndi Colombia pafupifupi zaka 7.000 zapitazo. Chipatsocho, chomwe chimakhala ndi kukoma pang'ono, chimakhala ndi mawonekedwe okoma. Ili ndi phata lalikulu pakati. Pali mitundu yambiri ya mapeyala omwe amasiyana kukula kwake, mtundu wake, ndi kapangidwe kake. Chipatsochi chimamera kumadera otentha.
Mtengo Wopatsa thanzi wa Avocado
Mtengo wopatsa thanzi wa mapeyala ndi wosiyana ndi zipatso zina. Ngakhale kuti zipatso zambiri zimakhala ndi chakudya chambiri, chipatsochi chimakhala ndi mafuta ambiri abwino.
Ndi ma calories angati mu avocado?
Zopatsa mphamvu mu magalamu 100 a avocado: 160 zopatsa mphamvu
Ma calories mu 1 avocado: 224 calories
Avocado ndi chipatso chopatsa thanzi kwambiri. Lili ndi zakudya zosiyanasiyana zomanga thupi limodzi ndi mavitamini 25 osiyanasiyana. Mtengo wa 100 g wa avocado uli motere:
Vitamini K: 26% ya RDI
Folate: 20% ya RDI.
Vitamini C: 17% ya RDI.
Potaziyamu: 14% ya RDI.
Vitamini B5: 14% ya RDI.
Vitamini B6: 13% ya RDI.
Vitamini E: 10% ya RDI.
Chipatsocho chimakhalanso ndi magnesium, manganese pang'ono,MkuwaLili ndi chitsulo, zinki, phosphorous, vitamini A, B1 (thiamine), B2 (riboflavin) ndi B3 (niacin). Ndalamayi ili ndi 2 magalamu a mapuloteni ndi magalamu 15 a mafuta abwino.
Mtengo wa Avocado carbohydrate
Zambiri mwazakudya zamapeyala zimachokera ku fiber. Avocado yonse imapereka pafupifupi 17 magalamu a chakudya ndi 13.4 magalamu a fiber. Mu mapeyala muli shuga wochepa kwambiri, ndipo ma carbohydrate otsala mu chipatsocho amachokera ku wowuma. Mlozera wa glycemic wa avocado umakhala wozungulira zero, zomwe zimapangitsa kukhala chakudya chochepa cha glycemic index.
Mafuta mu avocado
Avocado yonse imapereka pafupifupi magalamu 30 amafuta, 4.2 magalamu amafuta okhutitsidwa, pafupifupi magalamu 20 amafuta a monounsaturated ndi magalamu 3.6 amafuta a polyunsaturated. Chifukwa chake, ngakhale ma calories ambiri mu avocado amachokera kumafuta, nthawi zambiri amakhala ngati mafuta athanzi a monounsaturated.
Mtengo wa Avocado protein
Theka la avocado limapereka pafupifupi 2 magalamu a mapuloteni. Ngakhale kuti si chakudya chochuluka cha mapuloteni, chimathandizira kukumana ndi mapuloteni.
Mavitamini ndi mchere omwe amapezeka mu avocado
Peyala yonse ndi gwero labwino la mavitamini K, E, ndi C. Mulinso folate, riboflavin, niacin ndi pantothenic acid. Maminolo mu ma avocados ndi magnesium, potaziyamu, mkuwa, manganese ndi magnesium.
Chipatsocho chimakhalanso ndi potaziyamu, chomwe chimathandiza kuchepetsa kuthamanga kwa magazi. Ichi ndi phindu lina la thanzi la mtima.
Amachepetsa chiopsezo cha khansa
Mapeyala ali ndi ma avocado B, lipid omwe awonetsedwa kuti amalimbana ndi maselo a khansa ya m'magazi omwe angayambitse khansa yachilendo komanso yakupha.
Lili ndi mafuta a monounsaturated, omwe amachepetsa chiopsezo cha khansa. Phytochemicals mu chipatso amalepheretsa kukula kwa maselo a khansa. Kuphatikiza apo, imayambitsa apoptosis (kufa kwa cell) m'maselo a khansa.
Amathandiza kuchepetsa thupi
Avocado imathandizira kuti chiuno chichepetse chizungulire chifukwa chamafuta ake a monounsaturated mafuta acids komanso fiber. Kafukufuku watsimikizira kuti chipatsochi chikuwonetsa ntchito ya hypolipidemic yomwe imathandizira kuwotcha mafuta. Mafuta a monounsaturated omwe ali nawo amathandizira kuchepetsa thupi pochepetsa chilakolako cha kudya.
Zopindulitsa pa thanzi la maso
Lutein, zeaxanthin ndi ma carotenoids ena omwe ali mu avocado amawongolera maso. Mankhwalawa ndi okhudzana ndi zakakuwonongeka kwa macularAmateteza ng'ala ndi matenda ena a maso. Ubwino wina wa avocado ndikuti umawonjezera kuyamwa kwa carotenoids. Izi zimatetezanso maso.
Chipatsocho chili ndi vitamini E wambiri, antioxidant wina wofunikira pa thanzi la maso.
Imawongolera kugwira ntchito kwa ubongo
Mafuta a monounsaturated mu zipatso amalimbikitsa kugwira ntchito kwachidziwitso. Zotsatira izi zimachitika chifukwa cha mavitamini E omwe ali mu avocado. Chomera ichi cha antioxidant chapezeka kuti chimachepetsa kuwonongeka kwa chidziwitso kwa okalamba. Kafukufuku akuwonetsanso kuti vitamini E ikhoza kupereka chitetezo cha antioxidant ku matenda a Alzheimer's.
Amateteza mafupa
Phindu lina la avocado ndi loti lili ndi boron, mchere womwe umawonjezera kuyamwa kwa calcium ndipo umapindulitsa mafupa. Zimagwiranso ntchito yofunika kwambiri pa thanzi la mafupa.vitamini K wolemera mwa mawu a Vitamini iyi imawonjezera mapangidwe a mafupa.
Zopindulitsa pa chimbudzi
Zomwe zili mu fiber mu avocado zimakhudza kwambiri kugaya chakudya. Zimadziwikanso kuti zimathandizira kuti chimbudzi chikhale bwino.potaziyamu Lili.
Chifukwa cha kuchepa kwa fructose, ndiye kuti sichimayambitsa kutulutsa m'mimba. Chipatso ndi chakudya chomwe amakonda kwambiri polimbana ndi kutsekula m'mimba. Potaziyamu yomwe ili nayo imathandiza kubwezeretsa ma electrolyte otayika. Mukatsegula m'mimba, mutha kuwaza mchere pachipatsocho ndikudya.
Zopindulitsa kwa odwala matenda ashuga
Ngakhale mapeyala ali ndi zopatsa mphamvu zambiri, amakhala ndi fiber komanso amakhala ndi chakudya chochepa. Chifukwa chake, ndi chimodzi mwazakudya zoyenera kwa odwala matenda ashuga.
Fiber mu ma avocados amathandizira pakuwongolera matenda a shuga. Kafukufuku akuwonetsa kuti mwa anthu odwala matenda ashuga, fiber imatha kuchepetsa shuga m'magazi.
Zothandiza pochiza psoriasis
mafuta a avocadopsoriasiswakhala akugwiritsidwa ntchito pochiza Kafukufuku wina anapeza kuti kirimu cha vitamini B12 chokhala ndi mafuta a avocado chinali chothandiza kwambiri pochiza psoriasis.
Mafuta a monounsaturated mu chipatso amalimbana ndi kutupa. Choncho, zimathandiza pa matenda a psoriasis.
Amachulukitsa chonde
Avocado amachiritsa chiberekero cha uterine, chifukwa ndi gwero lambiri la vitamini E. Chifukwa chake, ndi chimodzi mwazakudya zabwino kwambiri zomwe mungadye kuti muwonjezere chonde.
Amachepetsa kuthamanga kwa magazi
Mapeyala ali ndi sodium yambiri komanso potaziyamu wambiri. Izi zimapangitsa kuthamanga kwa magazi kukhala kokhazikika. Choncho, amachepetsa mavuto a mtima.
Amachepetsa zizindikiro za nyamakazi
Peyala ili ndi mankhwala omwe amachepetsa mphamvu ya osteoarthritis.
Zimathandizira kuwongolera matenda a khungu monga eczema, psoriasis ndi ziphuphu.
Mafuta a Avocado amachepetsa zizindikiro za kutentha kwa dzuwa.
Mafuta ofunikira (EFAs) omwe ali mu avocado amachedwetsa zizindikiro za kukalamba kwa khungu. Ma EFA ndi ofunikira pakuphatikizika kwamafuta amafuta. Zimalepheretsanso mapangidwe a makwinya.
Avocado amapindulitsa tsitsi
Vitamini E mu avocado amalimbitsa tsitsi ndikulimbikitsa kukula kwa tsitsi.
Vitamini E amathandizanso kukonza zowonongeka pamutu.
Amachepetsa kusweka kwa tsitsi.
Ndi chilengedwe moisturizer. Amapereka chinyezi chomwe tsitsi limafunikira.
Zimagwira ntchito ngati zoteteza ku dzuwa komanso zimateteza tsitsi ku dzuwa.
Amachepetsa magetsi.
Zimalepheretsa kutayika tsitsi.
Ubwino wa avocado pa nthawi ya mimba
Mapeyala ali olemera mu potaziyamu ndi folate. Choncho, ndi opindulitsa kwa amayi apakati. Ubwino wa mapeyala pa nthawi ya mimba ndi awa;
Chifukwa chokhala ndi mchere wambiri, umapereka mchere wofunikira m'thupi. Calcium, potaziyamu, zinki, mkuwa, manganese ndi phosphorous ndizofunikira pa thanzi la mayi ndi mwana.
Imathandizira kukula kwa ubongo wa mwana.
Imasunga cholesterol ndi shuga m'magazi nthawi yapakati.
Ndi gwero labwino la folic acid. Folic acid ndi vitamini yomwe amayi apakati ayenera kudya kuti apewe zilema.
Ndibwino kuti amayi apakati azidya theka la mapeyala patsiku.
Momwe Mungadye Avocado
Avocado ndi chipatso chokoma. Amagwiritsidwa ntchito m'maphikidwe okoma komanso okoma. Chipatso chimenechi, chimene anthu ambiri amakonda kudya, n’chosiyana ndi zipatso zina. Ikhoza kuphatikizidwa ndi zakudya zambiri. Tiyeni tiwone maphikidwe okoma a avocado.
Maphikidwe a Avocado
Zosangalatsa
Fukani mchere ndi tsabola pa avocado. Mutha kuyesanso zokometsera zina ndi zokometsera monga chili, tsabola wa cayenne, viniga wa basamu kapena madzi a mandimu. Dulani avocado ndikusakaniza ndi mafuta a azitona, viniga wa basamu, tsabola wakuda ndi mchere.
Pa kadzutsa
Dulani avocado pakati, mudzaze ndi mazira ndikuphika mu uvuni pa 220 ℃ mpaka dzira loyera litapsa. Mukhozanso kugwiritsa ntchito zinthu zina monga nkhuku, masamba ndi zipatso m’malo mwa mazira.
Onjezani ku dzira
Ngati mukuyang'ana njira yopangira dzira yosiyana ndi kadzutsa, onjezerani avocado ku dzira pamene mukuphika mu poto. Kuti peyala lisapse, onjezerani dzira likaphikidwa ndipo pitirizani kuphika mpaka peyala litatentha. Kongoletsani mbale ndi tchizi ta grated ndi nyengo ndi mchere ndi tsabola komaliza.
Pa toast
M'malo mwa batala ndi margarine, mutha kufalitsa avocado pa mkate wanu. Kugwiritsa ntchito avocado yokazinga monga kufalitsa pa tositi ndi masangweji kumawonjezera mavitamini ndi mchere ku chakudya chanu. Mutha kugwiritsa ntchito maphikidwe a sandwich ya avocado pansipa.
Sakanizani mayonesi mofanana pa chidutswa cha mkate. Chitani zomwezo pa mkate wina.
Ikani chidutswa cha letesi, 1 kagawo ka avocado, 1 chidutswa cha phwetekere, 1 kagawo tchizi ndi magawo 3 a nkhaka pa mkate. Mukhozanso kabati tchizi.
Zokazinga za mapeyala zitha kugwiritsidwa ntchito ngati mbale yapambali m'malo mwa zokazinga za ku France. Mukhoza kuwadula ndikuwotcha mu mafuta. Mukhoza kuphika mu tray yophika. Kondwerani ndi sauces monga ketchup ndi mpiru.
Monga zamkati zamkati
Mutha kudula avocado ndikuwonjezera masangweji, ma burgers ndi pizza.
Mutha kupanga ma smoothies
Mutha kuphatikiza mapeyala ndi masamba obiriwira monga kabichi ndi zipatso monga nthochi ndi chinanazi. Mukhozanso kuwonjezera ufa wa protein, yoghurt kapena mkaka pa chakumwa chokhala ndi mapuloteni. Nayi Chinsinsi cha smoothie chomwe mungakonzekere ndi avocado;
Sakanizani ½ chikho cha avocado odulidwa, ½ chikho cha apulo wobiriwira wodulidwa, nthochi imodzi yosenda, 1 lalanje wosenda ndi gulu lalikulu la parsley mu blender.
Avocado atha kugwiritsidwa ntchito m'malo mwa batala, mazira ndi mafuta muzakudya zotsekemera. Mwanjira iyi, zopatsa mphamvu za mchere zimachepetsedwa. Mwachitsanzo, masupuni awiri (30 magalamu) a avocadomafuta Lili ndi ma calories 200 okha, poyerekeza ndi ma calories 48 Popeza mtundu wobiriwira wa avocado udzabisika mumtundu wa chokoleti wakuda, umagwiritsidwa ntchito popanga mikate ya chokoleti, muffins, creams ndi puddings. Mutha kupanga pudding ya avocado motere;
2 mapeyala akucha, ⅔ chikho cha mkaka, supuni 3 za shuga, supuni 1 ya mandimu, 1 uzitsine wa mchere.
Ikani zosakaniza izi mu blender ndikusakaniza bwino.
Onetsetsani kuti palibe zotupa.
Siyani mufiriji kwa ola limodzi.
Pudding yanu ya avocado yakonzeka.
Mukhoza kugwiritsa ntchito hummus
humus; Ndi chakudya chopatsa thanzi chopangidwa ndi nandolo, mafuta a azitona ndi tahini.Nkhuku Ndi gwero labwino kwambiri la mapuloteni ndi fiber. Tahini ndi mafuta a azitona amapereka mafuta a monounsaturated ndi polyunsaturated. Kuphatikizira ma avocado pakusakanizaku kumawonjezera ulusi wazakudya komanso kukhala ndi mafuta athanzi. Komanso, avocado imapangitsa kuti hummus ikhale yokoma.
Mu pasta sauces
Avocado atha kugwiritsidwa ntchito kupanga msuzi wokoma komanso wotsekemera pazakudya za pasitala. Zamasamba zomwe zimayenda bwino ndi msuziwu ndi tomato ndi chimanga chotsekemera amapezeka.
mu zikondamoyo
Crepe imakhala ndi chakudya chochuluka, koma kuwonjezera mapeyala kungapereke zakudya zowonjezera, mavitamini ndi mchere. Zikondamoyo zidzakhalanso zobiriwira mumtundu ndi wandiweyani mu kugwirizana.
Chipatso cha Avocado Kapena Masamba?
Avocado ndi chipatso. Akatswiri a zomera amati ndi chipatso. Ngakhale kuti si zokoma monga zipatso zina zambiri, zimagwirizana ndi tanthawuzo la chipatso, chomwe chimatanthauzidwa kuti "chinthu chokoma ndi chamnofu cha mtengo kapena chomera chomwe chili ndi mbewu ndipo chimatha kudyedwa ngati chakudya."
Gulu la Culinary ndi losiyana pang'ono. Zomwe zimatchulidwa kuti ndi zipatso nthawi zambiri zimadyedwa ngati masamba kukhitchini. Mmodzi wa iwo ndi avocado. Zakudya zina zomwe zimagwirizana ndi izi ndi nkhaka, zukini, therere, biringanya,tomato ndi tsabola.
Mitundu ya Avocado
Ngakhale mitundu ya mapeyala imasiyanasiyana, mitundu yambirimbiri imabzalidwa padziko lonse lapansi. Ambiri ndi ma hybrids, kutanthauza kuti amakhala ndi mitundu iwiri yophatikizidwa kuti apange mitundu yatsopano.
Mitundu ya mapeyala, yomwe imalimidwa kwambiri ku Guatemala, Mexico, kapena West India, imapeza mazana ambiri. Mapeyala amagawidwa ngati mitundu A kapena B. Kusiyana kuli pa nthawi yotsegulira komanso momwe maluwa a mtengo wa avocado amachitira.
Zipatsozo zimadzipaka mungu wokha m’njira yotchedwa dicloma. Maluwa amtundu wa A amaphuka ngati aakazi m'mawa ndikutulutsa mungu ngati amuna masana. Maluwa amtundu wa B amatenga mungu masana ndi kukhetsa m'mawa.
Mitundu yambiri imakhala ndi mikhalidwe yofanana ndikusiyana pang'ono kukula, mtundu, mawonekedwe, mawonekedwe, ndi nyengo zakukula. Nawa mitundu 15 yodziwika bwino ya mapeyala.
Type A Mitundu
Choketi: Choquette imakhala ndi nthiti yosalala, yonyezimira yokhala ndi nyama yowutsa mudyo yomwe imatuluka chipatsocho chikadulidwa.
Lula: Lulan ili ndi mafuta ochepa achilengedwe ndipo imakhala ndi madzi ambiri kuposa mitundu ina yambiri. Imalimbana ndi kuzizira koma imamva bwino kwambiri ndi bowa. Lula amakula mpaka kulemera kwa magalamu 450.
Hass: Hass ndi imodzi mwa mitundu yotchuka kwambiri ya avocado. Itha kugwiritsidwa ntchito chaka chonse ndipo imakhala ndi mawonekedwe ozungulira. Khungwa limasintha kuchoka ku mdima wobiriwira kukhala wofiirira wakuda ndi kukhwima.
Reid: Bango limamera m'chilimwe chokha. Ili ndi kukoma kocheperako. Bango likamakula, khungwa lake limakhala lobiriwira mofanana ndi mitundu ina.
Pinkerton: Pinkerton ndi oblong, yosavuta kusenda, yokhala ndi mphuno yolimba ndi njere zazing'ono mkati mwa thupi lokoma. Mtundu uwu umakula mpaka 225-680 magalamu.
Gwen: Gwen ndi wofanana ndi Hass mu kukoma ndi maonekedwe. Uwu ndi mtundu waukulu wa ku Guatemala womwe umakhala wosavuta kukwapula, wobiriwira wakuda.
Zodziwika: Maluma ndi avocado yofiirira yomwe idapezeka ku South Africa zaka za m'ma 1990. Mtundu umenewu umakula pang’onopang’ono koma mtengo wake umabala zipatso zambiri.
Ettinger: Ettinger imamera nthawi zambiri ku Israel ndipo imakhala ndi rind yobiriwira, pachimake chachikulu komanso kukoma pang'ono.
Sharwil: Sharwil ndi mtundu wa mapeyala aku Australia okhala ndi rind yobiriwira yolimba komanso thupi lachikasu. Ndi mafuta kwambiri komanso amamva chisanu.
zutano: Zutano ili ndi nthiti zopepuka, zachikasu, zobiriwira ndipo zimakhala ndi kukoma kocheperako mosiyana ndi mitundu ina yambiri yamafuta. Amalemera pakati pa 225 ndi 450 magalamu.
Brogden: Brogden ndi mtundu wosakanizidwa wofiirira wamitundu yaku West Indian ndi Mexico. Ngakhale kuti imagonjetsedwa ndi kuzizira kwambiri, imakhala yovuta kusenda ndipo chifukwa chake si mitundu yomwe imakonda.
Zamphamvu: Fuerte ndi yooneka ngati peyala ndipo imatha kugwiritsidwa ntchito miyezi isanu ndi itatu pachaka. Dzina lake limatanthauza "amphamvu" m'Chisipanishi ndipo ali ndi mafuta.
Cleopatra: Cleopatra ndi avocado yaying'ono yomwe ndi yatsopano pamsika wa ogula.
Nyamba yankhumba: Bacon ili ndi kukoma kocheperako kuposa mitundu ina. Khungwa lake labulauni lopepuka ndilosavuta kusenda.
Monroe: Monroe ndi mtundu waukulu wa mapeyala omwe amatha kulemera kuposa magalamu 910. Ndi mtundu wovuta kwambiri ndipo thupi lake silikhala lowuma kwambiri.
Zowopsa za Avocado
Avocado ili ndi mavitamini ndi minerals 25 ofunikira komanso michere yofunika yomwe imapindulitsa pakhungu ndi tsitsi. Osati zokhazo. Ndiwonso gwero lazakudya zopatsa thanzi, zomanga thupi komanso ma phytochemicals ambiri. Komabe, ndi chipatso chomwe chingakhale chovulaza ngati chidyedwa mopambanitsa. Tiyeni titchule zoyipa za mapeyala motere;
Pewani pa nthawi ya mimba ndi kuyamwitsa
Kudya mapeyala pa nthawi ya mimba ndi lactation sikulimbikitsidwa. Zingathe kuchepetsa kupanga mkaka. Zingathenso kuwononga mawere a mammary. Ngati mayi woyamwitsa adya mapeyala kwambiri, mwanayo amakhumudwa m'mimba.
Amene ali ndi hypersensitivity sayenera kudya
Zowopsa za avocado monga momwe khungu limachitira kapena kusanza kwa omwe ali ndi hypersensitivityzitha kuchitika.
Zotsatira za avocado pakhungu
Peyala imatha kuyambitsa ziwengo pakhungu. Zizindikiro za ziwengo ndi zotupa pakhungu, kuyabwa, zotupa pakhungu kapenachikangad.
Ubwino wa mapeyala, wotchedwa alligator pear, umachokera ku zakudya zake zopatsa thanzi. Zina mwa ubwino wa mapeyala ndi kuchiza kuvutika maganizo, kuteteza ku khansa, kupititsa patsogolo kugwira ntchito kwa ubongo, ndi kufooka.
Chipatso chokoma komanso chosunthika, avocado angagwiritsidwe ntchito m'maphikidwe osiyanasiyana, zakudya zotsekemera komanso zotsekemera. Pali mitundu yopitilira 80 ya mapeyala, kuphatikiza mtundu A ndi mtundu B.
Ngakhale mapeyala amagwiritsidwa ntchito ngati masamba kukhitchini, kwenikweni ndi chipatso. Zitha kuyambitsa mavuto ena monga nseru, kusanza, ziwengo zikadyedwa mopambanitsa.
