Iinzuzo zeAvocado - Ixabiso lesondlo kunye neengozi zeAvocado

Izibonelelo zeeavokhado ziquka ukuphucula ukugaya, ukunciphisa umngcipheko wokudakumba, ukukhusela kumhlaza. Umxholo wayo ocebileyo we-fiber, i-potassium, amafutha anentliziyo enempilo kunye ne-antioxidants ezinamandla zikhompawundi ezenza oku kutya kube luncedo. I-avokhado, ekwabizwa ngokuba yi-alligator pear, ngokwenene sisiqhamo, nangona yaziwa njengemifuno. Kukho iintlobo ezingaphezu kwama-80.

Yintoni iAvocado?

Iavokhado, ngokwenzululwazi ebizwa Persea americana, yaqala eMzantsi Mexico nase Colombia kwiminyaka engama 7.000 eyadlulayo. Isiqhamo, esinencasa epholileyo, sinencasa ekhrimu. Inenucleus enkulu embindini. Kukho intaphane yeentlobo zeeavokhado ezahlukeneyo ngobukhulu, umbala, kunye nokwakheka. Esi siqhamo sikhula kwiindawo ezishushu. 

Ixabiso lesondlo seAvocado

Ixabiso lesondlo seavokhado lahlukile kwezinye iziqhamo. Ngelixa uninzi lweziqhamo zizityebi kwicarbohydrates, esi siqhamo siphezulu ngamafutha asempilweni.

Zingaphi iikhalori kwiavokhado?

• Iikhalori kwi-100 grams ye-avocado: 160 calories
• Iikhalori kwi-avocado eyi-1: iikhalori ezingama-224

Iavokhado sisiqhamo esinesondlo kakhulu. Iqulethe iindidi ezininzi zezondlo kunye neevithamini ezingama-25 ezahlukeneyo kunye neeminerali. Ixabiso lesondlo le-100 grams yeavokhado lihamba ngolu hlobo lulandelayo: 

• I-Vitamin K: i-26% ye-RDI
• I-Folate: i-20% ye-RDI.
• I-Vitamin C: i-17% ye-RDI.
• I-potassium: i-14% ye-RDI.
• I-Vitamin B5: i-14% ye-RDI.
• I-Vitamin B6: i-13% ye-RDI.
• I-Vitamin E: i-10% ye-RDI.

Isiqhamo sikwanemali encinci ye-magnesium, i-manganese, UbheduIqulethe i-iron, i-zinc, i-phosphorus, i-vitamin A, i-B1 (i-thiamine), i-B2 (i-riboflavin) kunye ne-B3 (i-niacin). Le mali iqulethe i-2 grams yeprotheni kunye ne-15 grams yamanqatha enempilo. 

• Avocado ixabiso lecarbohydrate

Uninzi lweekhabhohayidrethi kwiiavokhado ziphuma kwifiber. I-avocado yonke ibonelela malunga ne-17 grams ye-carbohydrates kunye ne-13.4 grams yefiber. Incinci kakhulu iswekile kwiavokhado, kwaye enye icarbohydrates kwisiqhamo iphuma kwistatshi. Isalathiso se-glycemic ye-avocado siqikelelwa ukuba sijikeleze i-zero, okwenza kube kukutya okuphantsi kwe-glycemic index.

• Amafutha kwi-avocado

Iavokhado epheleleyo ibonelela malunga neegram ezingama-30 zamafutha, 4.2 iigram zamafutha ahluthayo, phantse iigram ezingama-20 zamafutha e-monounsaturated kunye ne-3.6 grams yamafutha e-polyunsaturated. Ke, ngelixa uninzi lweekhalori kwiavokhado zivela kumafutha, ubukhulu becala zikwimo yamafutha asempilweni e-monounsaturated.

• Ixabiso leprotheyini yeeavokhado

Isiqingatha se-avocado sibonelela malunga ne-2 grams yeprotheni. Nangona ingekuko ukutya okuphezulu kweprotheyini, inceda ukuhlangabezana nokutya kweprotheyini.

• Iivithamini kunye neeminerali ezifumaneka kwiavokhado

Iavokhado epheleleyo ngumthombo olungileyo weevithamini K, E, kunye noC. Kwakhona iqulethe i-folate, i-riboflavin, i-niacin kunye ne-pantothenic acid. Iiminerali kwiiavokhado ziquka i-magnesium, i-potassium, ubhedu, i-manganese kunye ne-magnesium.

Iinzuzo zeAvocado

• Iluncedo kwintliziyo

Uphononongo lubonisa ukuba ukutya iavokhado kuyinzuzo kwintliziyo njengoko inyusa i-cholesterol elungileyo. Ngokutsho kwezifundo, kuyingenelo ngakumbi ukutya iziqhamo ezivuthiweyo. Ngelixa umxholo wamafutha ohluthisiweyo uyancipha njengoko ukhula, oleic acid (i-monounsaturated fatty acid) inqanaba liyenyuka. 

Isiqhamo sikwane potassium, enceda ukulawula amanqanaba oxinzelelo lwegazi. Le yenye inzuzo kwimpilo yentliziyo.

• Yehlisa umngcipheko womhlaza

Iiavokhado ziqulethe iavokhado B, i-lipid eboniswe ukulwa ne-leukemia stem cells enokubangela uhlobo olunqabileyo nolubulalayo lomhlaza.

Inomthamo we-monounsaturated fat, onciphisa umngcipheko womhlaza. I-Phytochemicals kwisiqhamo inqanda ukukhula kweeseli zomhlaza. Ukongeza, ivuselela i-apoptosis (ukufa kweeseli) kwimigca yeeseli zomhlaza.

• Inceda ukunciphisa umzimba

Iavokhado inegalelo ekubhityeni komjikelo wesinqe ngenxa ye-monounsaturated fatty acids kunye nomxholo wefiber. Izifundo ziye zafumanisa ukuba esi siqhamo sibonisa umsebenzi we-hypolipidemic okhawulezisa ukutshiswa kwamafutha. I-monounsaturated fatty acids iqulethe inceda ukunciphisa umzimba ngokunciphisa ukutya. 

• Iluncedo kwimpilo yamehlo

I-Lutein, i-zeaxanthin kunye nezinye ii-carotenoids eziqulethwe kwi-avocado ziphucula amehlo. Ezi khompawundi zinxulumene nobudala ukuwohloka kwe-macularIkhusela urhatyazo kunye nezinye izifo zamehlo. Enye yeenzuzo zeavokhado kukuba inyusa ukufunxwa kwezi carotenoids. Oku kukwakhusela namehlo.

Isiqhamo sityebile kwi-vitamin E, enye i-antioxidant ebalulekileyo kwimpilo yamehlo.

• Ukuphucula ukusebenza kwengqondo

Amafutha e-monounsaturated kwiziqhamo akhuthaza umsebenzi wokuqonda. Ezi ziphumo zibangelwa kumxholo we-vitamin E we-avocado. Esi sondlo se-antioxidant sifunyenwe ukunciphisa ukuphazamiseka kwengqondo kubantu abadala. Uphononongo lukwachaza ukuba ivithamin E inokubonelela ngokhuseleko lwe-antioxidant kwisifo i-Alzheimer's.

• Ikhusela amathambo

Enye inzuzo ye-avocado kukuba iqulethe i-boron, iminerali eyandisa i-calcium ukufunxa kwaye iluncedo kumathambo. Ikwadlala indima ebalulekileyo kwimpilo yamathambo. ivithamin K zizityebi ngokwemiqathango Le vithamini yandisa ukubunjwa kwamathambo.

• Iluncedo ekutyeni

Umxholo wefiber weavokhado unempembelelo enkulu ekuququzeleleni ukugaya. Kwaziwa nangokuxhasa ukugaya okunempilo. potassium Ine. 

Ekubeni iphantsi kwi-fructose, ayinakwenzeka ukuba ibangele i-flatulence. Isiqhamo kukutya okukhethiweyo ekulweni nesifo sohudo. I-potassium equletheyo inceda ukubuyisela i-electrolytes elahlekileyo. Kwimeko yorhudo, unokufefa ityuwa kwisiqhamo kwaye utye.

• Iluncedo kwabanesifo seswekile

Nangona iavokhado ineekhalori ezininzi, inefibre kwaye inecarbohydrates. Ngoko ke, kokunye kokutya okufanelekileyo kwabanesifo seswekile.

Ifiber kwiavokhado idlala indima ekulawuleni isifo seswekile. Uphononongo lubonisa ukuba kubantu abanesifo seswekile, ifayibha inokuthoba iswekile yegazi.

• Iluncedo kunyango lwe-psoriasis

ioli yeeavokhado Psoriasisisetyenziswe kunyango lwe Olunye uphononongo lwafumanisa ukuba i-vitamin B12 cream equlethe ioli yeeavokhado yayisebenza kakhulu ekunyangeni i-psoriasis.

Amafutha e-monounsaturated kwisiqhamo alwa nokudumba. Ngoko ke, inceda kunyango lwe-psoriasis.

• Yandisa ukuchuma

Iavokhado iphilisa i-uterine lining, njengoko ingumthombo otyebileyo we-vitamin E. Ke ngoko, kokunye kokutya okutyiwayo ukonyusa ukuchuma.

• Yehlisa uxinzelelo lwegazi oluphezulu

Iiavokhado zinemilinganiselo ephantsi yesodium kunye nezixa eziphezulu ze potassium. Oku kugcina uxinzelelo lwegazi luzinzile. Ngaloo ndlela, kunciphisa iingxaki zentliziyo. 

• Ukuphelisa iimpawu ze-arthritis

I-avokhado iqulethe iikhompawundi ezinciphisa umphumo we-osteoarthritis.

Iinzuzo zeavokhado kwesikhumba

• Ithambisa ulusu ngokuyinqanda ukuba yome.
• Iyanciphisa ukuvuvukala kwesikhumba.
• Ibonelela ngezondlo ezipholisayo neziphilisa ulusu.
• Inika ukuguquguquka kwesikhumba.
• Ikhusela ulusu kwiityhefu zangaphandle. 
• Kuyanceda ukuphucula iimeko zolusu ezifana ne-eczema, i-psoriasis kunye ne-acne.
• Ioli yeeavokhado inciphisa iimpawu zokutshiswa lilanga.
• Iiasidi eziyimfuneko ezinamafutha (EFAs) kwiavokhado zilibazisa iimpawu zokuguga kolusu. Ii-EFAs zibalulekile kwi-synthesis ye-tissue lipids. Kwakhona kuthintela ukubunjwa kwemibimbi.

Iinzuzo zeavokhado kwizinwele

• I-Vitamin E kwi-avocado yomeleza iinwele kwaye ikhuthaza ukukhula kweenwele. 
• I-Vitamin E iphinda incede ukulungisa umonakalo kwi-scalp.
• Inciphisa ukuphuka kweenwele.
• Yinto yokuthambisa yendalo. Inika ukufuma okufunwa ziinwele.
• Isebenza njenge-sunscreen kwaye ikhusela iinwele elangeni.
• Yehlisa ukufakwa kombane.
• Ithintela ukulahleka kweenwele. 

Iinzuzo zeavokhado ngexesha lokukhulelwa

Iiavokhado zizityebi kuzo zombini i-potassium kunye ne-folate. Ngoko ke, kunenzuzo kubasetyhini abakhulelweyo. Izibonelelo zeavokhado ngexesha lokukhulelwa zilandelayo;

• Ityebile kwifiber kwaye inceda ukucolwa kwesisu. Ngoko ke, kuthintela ubunzima obuninzi.
• Ngenxa yokuba ityebile kwiiminerali, inika iiminerali ezibalulekileyo emzimbeni. I-calcium, i-potassium, i-zinc, i-copper, i-manganese kunye ne-phosphorus ziyimfuneko kwimpilo yomama kunye nosana.
• Ixhasa ukukhula kwengqondo yomntwana.
• Igcina cholesterol kunye namanqanaba eswekile yegazi phantsi kolawulo ngexesha lokukhulelwa.
• Ngumthombo olungileyo we-folic acid. I-Folic acid yivithamini ekufuneka isetyenziswe ngabasetyhini abakhulelweyo ukuthintela iziphene ekuzaleni.

Kunconywa ukuba abafazi abakhulelweyo badle isiqingatha se-avocado ngosuku.

Ukutya njani iAvocado

Iavokhado sisiqhamo esimnandi. Isetyenziswa kuzo zombini iiresiphi eziswiti nezinencasa. Esi siqhamo, abantu abaninzi abathanda ukusitya, sahlukile kwezinye iziqhamo. Inokudibaniswa nokutya okuninzi. Makhe sijonge kwiiresiphi zeavokhado ezimnandi.

Iiresiphi zeavokhado

• Inencasa

Gcoba i-pinch yetyuwa kunye nepepper phezu kwe-avocado. Ungazama nezinye iziqholo kunye neziqholo ezifana netshilisi, ipepile yecayenne, iviniga yebhalsamu okanye ijusi yelamuni. Sika i-avocado kwaye udibanise neoli yeoli, iviniga ye-balsam, i-pepper emnyama kunye netyuwa.

• Ngesidlo sakusasa

Sika i-avocado embindini, uyigcwalise ngamaqanda kwaye ubhake kwi-oven ye-220 ℃ de iqanda elimhlophe livuthwe ngokupheleleyo. Ungasebenzisa nezinye izithako ezifana nenkukhu, imifuno kunye neziqhamo endaweni yamaqanda.

• Yongeza kwiqanda

Ukuba ukhangele iresiphi yeqanda eyahlukileyo yokutya kwasekuseni, yongeza i-avocado kwiqanda ngelixa upheka epanini. Ukuthintela ukuvutha kwe-avocado, yongeza iqanda xa sele liphekwe kwaye uqhubeke upheka de i-avocado ishushu. Hombisa ipleyiti kunye netshizi egayiweyo kunye nexesha ngetyuwa kunye nepepile ekugqibeleni.

• Kwi-toast

Esikhundleni sebhotela kunye ne-margarine, unokusasaza i-avocado kwisonka sakho. Ukusebenzisa i-avokhado eqhotsiweyo njengokusasazeka kwi-toast kunye neesandwich zongeza iivithamini ezongezelelweyo kunye neeminerali kwisidlo sakho. Ungasebenzisa iresiphi yesantiwi yeeavokhado ngezantsi.

• Ukusabalalisa i-mayonnaise ngokulinganayo kwisiqwenga sesonka. Yenza okufanayo nakwesinye isonka.
• Beka iqhekeza le-lettuce, i-1 isilayi se-avocado, i-1 isilayi setamatato, i-1 isilayi seshizi kunye nezilayi ezi-3 zekhukhamba kwisonka. Unokwenza i-grate cheese.
• Vala esinye isonka kwaye usike nge-diagonally.

Isandwich yakho yeeavokhado ilungile.

• Ungayisebenzisa endaweni ye-mayonnaise.

I-avokhado ingasetyenziselwa njengenye indlela kwiitya ezisebenzisa i-mayonnaise njenge-binder. Umzekelo, ungasebenzisa i-avocado ukwenza ityhuna, inkukhu okanye isaladi yeqanda.

• kwii saladi

Uphando lubonisa ukuba iikhalori ezongezelelweyo ezisuka kumafutha kunye nefayibha kwiiavokhado zinokukunceda uzive ugcwele ixesha elide, ngaloo ndlela unciphisa ukuthathwa kweekhalori kwizidlo ezilandelayo. Unokwandisa ixabiso layo lezondlo ngokongeza i-avocado kwisaladi yakho kwaye uyitye njengesidlo.

• Inokusetyenziswa endaweni yekhilimu emuncu

I-Avocado ingasetyenziselwa izitya ezenziwe ngekhilimu emuncu. Ngokomzekelo, unokuyihobisa amazambane ahlambulukileyo kwi-oven kunye ne-avocado kunye noshizi osikiwe.

• Kwimiqulu ye-sushi

sushiYeyona ndlela yokutya yaseJapan. Ngokuqhelekileyo kwenziwa kusetyenziswa irayisi, i-seaweed, intlanzi okanye i-shellfish. Iavokhado ikwasetyenziswa kakhulu kwisushi rolls. Inobukhrimu kwaye ingasetyenziselwa ukugcwalisa umqulu.

• Igrill

Iavokhado inokuqhotyiswa, iyenze ibe sisitya esisecaleni, ngakumbi kwinyama eyosiweyo. Sika i-avocado kwisiqingatha kwaye ususe i-core. Gxobhoza ijusi yelamuni phezu kweavokhado kwaye uxube ngeoli yeoli. Beka icala elisikiweyo kwi-grill. Pheka imizuzu emibini okanye emithathu. Ekugqibeleni, fafaza ityuwa kunye nepepile okanye nasiphi na isinongo osithandayo.

• iavokhado eqholiweyo

I-Avocado chutney imnandi. Ukwenza oku, faka iglasi (240 ml) yeviniga emhlophe, iglasi (240 ml) yamanzi kunye nesipuni setyuwa epanini kwaye uzise umxube kwi-thumba. Emva koko uthele umxube kwingqayi kwaye wongeze iiavokhado ezintathu ezinqunqiweyo, ezingavuthwanga. Ekugqibeleni, yimboze ngesiciko kwaye uyivumele ihlale iintsuku ezimbalwa ngaphambi kokutya. Isisombululo se-acidic sinokuvuthwa ngezithako ezahlukeneyo ezifana negalikhi, imifuno emitsha, imbewu yemostade, i-pepper emnyama okanye i-chili.

• Njengefry

Iifries zeavokhado zingasetyenziswa njengesitya esisecaleni endaweni yeefries zasefrentshi. Ungayinqunqa kwaye uyiqhotse kwioli. Ungayipheka kwi-tray yokubhaka. Yingcamle ngeesosi ezifana neketchup kunye nemostade.

• Njengezinto zangaphakathi

Ungayiqhekeza iavokhado kwaye uyongeze kwiisandwich, ibhega kunye nepizza.

• Unokwenza i-smoothies

Unokudibanisa i-avocado kunye nemifuno eluhlaza eluhlaza njengekhaphetshu kunye neziqhamo ezifana nebhanana kunye nepayinapile. Ungongeza kwakhona iprotein powder, iyogathi okanye ubisi kwisiselo esineprotheyini. Nantsi iresiphi ye-smoothie ongayilungisa nge-avocado;

• Hlanganisa i-½ ikomityi ye-avocado edayiweyo, i-½ ikomityi ye-apile eluhlaza, i-1 yebhanana ehlutshiweyo, i-orenji e-1 exotshiweyo kunye ne-1 enkulu ye-parsley kwi-blender.
• Yongeza iglasi yamanzi kwaye udibanise ngokukhawuleza, ngokukhawuleza ukwandisa isantya sokuxuba.
• Hlanganisa de ufumane ukuhambelana okugudileyo.

I-Avocado smoothie ilungile.

• Njengoko ice cream

I-ayisikrimu yeeavokhado isempilweni kwaye inezondlo kune-ayisikrimu eqhelekileyo. Inokwenziwa ngokudibanisa iiavokhado kunye nejusi yelamuni, ubisi, ukhilimu kunye noshukela. Njengokhetho olulula, endaweni yobisi ubisi lweamangile Ungasebenzisa ubusi endaweni yeswekile.

• kwisaladi yokugqoka

Ukulungiselela i-vinaigrette ekhrim, sebenzisa iresiphi elandelayo:

• isiqingatha seeavokhado
• Isiqingatha seglasi (120 ml) yamanzi
• I-3/4 indebe (i-12 grams) i-cilantro eqoshiwe
• ijusi yelamuni
• Igaqa yegalikhi
• 1/4 indebe (60 grams) yeyogathi
• isiqingatha itispuni yetyuwa 
• 1/4 ithisipuni yepepper emnyama

Hlanganisa izithako kunye kwaye uthele phezu kwesaladi.

• kwiidessert

Iavokhado ingasetyenziswa endaweni yebhotolo, amaqanda kunye neoyile kwizimuncumuncu. Ngale ndlela, iikhalori ze dessert ziyancipha. Ngokomzekelo, iipunipopu ezimbini (30 grams) zeavokhado ibhotolo Iqulethe kuphela 200 calories, xa kuthelekiswa 48 calories for Ekubeni umbala oluhlaza we-avocado uya kufihlwa kumbala wetshokolethi emnyama, isetyenziselwa ukwenza iikeyiki zetshokolethi, i-muffins, i-creams kunye ne-puddings. Unokwenza i-avocado pudding ngolu hlobo lulandelayo;

• 2 iiavokhado ezivuthiweyo, ⅔ ikomityi yobisi, iipunipopu ezi-3 zeswekile, icephe eli-1 lejusi yelamuni, i-pinch yetyuwa.
• Beka ezi zithako kwi-blender kwaye uzixube kakuhle.

• Qinisekisa ukuba akukho ziqhuma.
• Yiyeke efrijini ngeyure. 

I-avocado pudding yakho ilungile.

• Ungayisebenzisa kwi-hummus

I-Humus; Sisitya esityebileyo sezondlo esenziwe ngee-chickpeas, ioli yomnquma kunye ne-tahini. Ii-ertyisi Ngumthombo ogqwesileyo weprotheyini kunye nefiber. I-Tahini kunye neoli ye-olive inikezela ngamafutha e-monounsaturated kunye ne-polyunsaturated. Ukongeza iavokhado kulo mxube kwandisa ifayibha ekutyeni kunye nomxholo wamafutha osempilweni. Ngaphezu koko, i-avocado inika i-hummus ukuthungwa kwe-creamy.

• Kwiisosi zepasta

Iavokhado ingasetyenziselwa ukwenza isosi emnandi nekhrimu kwizitya zepasta. Imifuno ehamba kakuhle nale sauce iquka iitumato kunye Jiphethe ibekwe.

• kwiipancakes

I-crepe iphezulu kwi-carbohydrates, kodwa ukongeza i-avokhado kunokubonelela ngezondlo ezongezelelweyo, iivithamini kunye neeminerali. Iipancakes nazo ziya kuba luhlaza ngombala kwaye zityebile ngokuhambelana.

Isiqhamo okanye imifuno yeeavokhado?

Ivokhado sisiqhamo. Iingcali ngezityalo ziyichaza njengesiqhamo. Nangona ingabi mnandi njengezinye iziqhamo ezininzi, ihambelana nenkcazo yeziqhamo, echazwa ngokuthi "imveliso emnandi kunye nenyama yomthi okanye isityalo esiqulethe imbewu kwaye sinokudliwa njengokutya."

Ukuhlelwa kweCulinary kwahluke kancinane. Ezo zihlelwe ngokwezityalo njengeziqhamo zihlala zityiwa njengemifuno ekhitshini. Enye yazo yiavokhado. Okunye ukutya okuhambelana neli nqaku yikhukhamba, i-zucchini, i-okra, isitshalo seqanda, itumato kunye nepepile.

Iintlobo ngeentlobo zeeavokhado

Nangona iintlobo ngeentlobo zeeavokhado zinokwahluka, amakhulu eentlobo ngeentlobo akhuliswa ehlabathini lonke. Ezininzi zimixube, nto leyo ethetha ukuba ziquka iindidi ezimbini ezidityanisiweyo zenze uhlobo olutsha.

Iindidi zeeavokhado, ezininzi ezilinywa eGuatemala, eMexico, okanye eNtshona yeIndiya, zifumana amakhulukhulu amanani. Iiavokhado zihlelwa ngokohlobo A okanye B. Umahluko ukwixesha lokuvula kunye nokuziphatha komvumvuzelwano weentyatyambo zomthi weeavokhado. 

Isiqhamo sizifumana ngokwaso ngokwenkqubo ebizwa ngokuba yi-dicloma. Iintyatyambo zohlobo luka-A zidubula njengeemazi kusasa zize zisasaze imbewu njengeenkunzi emva kwemini. Iintyatyambo zohlobo lwe-B zithatha umungu emva kwemini kwaye zichithe kusasa.

Iindidi ezininzi zabelana ngeempawu ezifanayo ezinomahluko omncinci ngobukhulu, umbala, incasa, ukumila, kunye namaxesha onyaka okukhula. Nazi i-15 zeentlobo eziqhelekileyo zeavokhado.

Uhlobo A Iintlobo

• IChoquette: Ichoquette inomqolo ogudileyo, omenyezelayo kunye nenyama enamanzi aphumayo xa isiqhamo sinqunyulwa.

• Lula: I-Lulan ine-oyile yendalo encinci kwaye inamanzi amaninzi kunezinye iindidi ezininzi. Iyakwazi ukumelana neengqele kodwa ivakalelwa kakhulu kumngundo. ILula ikhula ibe nobunzima obufikelela kuma-450 grams.

• Hass: IHass yenye yezona ntlobo zidumileyo zeavokhado. Ingasetyenziswa unyaka wonke kwaye inemilo engqukuva. Ixolo liyatshintsha ukusuka kumbala oluhlaza bumnyama ukuya kumnyama-mfusa omnyama kwaye liyavuthwa.

• Ingcongolo: Ingcongolo ikhula ehlotyeni kuphela. Inencasa ethambileyo. Njengoko ingcongolo ikhula, amaxolo ayo ahlala enombala oluhlaza ofanayo ngokungafaniyo nezinye iintlobo.

• Pinkerton: I-Pinkerton i-oblong, kulula ukuyixobula, kunye ne-rind erhabaxa kunye nembewu encinci ngaphakathi kwenyama ekhrimu. Olu hlobo lukhula lube ngama-225-680 grams.

• uGwen: UGwen uyafana noHass ngencasa nangenkangeleko. Olu luhlobo olukhulu lwaseGuatemala olulula ukuxobulwa, uhlaza olumnyama.

• Kwaziwa: IMaluma yiavokhado emfusa enzulu eyafunyanwa eMzantsi Afrika ngeminyaka yoo-1990. Oludidi lukhula kancinci kodwa umthi walo uthwala iziqhamo ezininzi.

Uhlobo B Iindidi

• Ettinger: I-Ettinger idla ngokukhula kwaSirayeli kwaye inombala oluhlaza oqaqambileyo, undoqo omkhulu kunye nencasa ephakathi.

• Sharwil: I-Sharwil luhlobo lwe-avocado lwase-Australia kunye ne-rind eluhlaza kunye nenyama etyheli. Inamafutha kakhulu kwaye inochuku kwiqabaka.

• zutano: I-Zutano igqunywe ngokhaphukhaphu, tyheli, uhlaza oluhlaza kwaye inencasa ethambileyo ngokungafaniyo nezinye iintlobo ezinamafutha. Inobunzima obuphakathi kwe-225 kunye ne-450 grams.

• Brogden: IBrogden yihybrid emnyama-mfusa yezityalo zaseIndiya zaseNtshona naseMexico. Nangona ikwazi ukumelana nokubanda, kunzima ukuyixobula kwaye ke ayilulo uhlobo olukhethwayo.

• Yomelele: IFuerte imile okwepere kwaye ingasetyenziswa zonke iinyanga ezisibhozo zonyaka. Igama layo lithetha "yomelele" ngeSpanish kwaye ine-oyile texture.

• Cleopatra: I-Cleopatra yiavokhado encinci encinane nentsha ngokwentelekiso kwimarike yabathengi.

• Inyama yehagu: I-Bacon inencasa encinci kunezinye iindidi. Amaxolo awo amdaka ngebala kulula ukuwaxobula.

• Monroe: IMonroe luhlobo olukhulu lweavokhado enobunzima obungaphaya kwe-910 grams. Ludidi olunzima kwaye inyama ayinayo ijusi kakhulu.

Iingozi zeAvocado

Iavokhado ityebile kwiivithamini ezingama-25 ezibalulekileyo kunye neeminerali kunye nezondlo ezibalulekileyo eziluncedo eluswini nakwimpilo yeenwele. Akunjalo kuphela. Kwakhona ngumthombo ocebileyo wefiber yokutya, iiprotheyini kunye neekhemikhali ezininzi ezibalulekileyo zephytochemicals. Noko ke, sisiqhamo esinokuba yingozi xa sityiwa kakhulu. Masidwelise iingozi zeavokhado ngolu hlobo lulandelayo;

• Kuphephe ngexesha lokukhulelwa kunye nokuncancisa

Ukutya iiavokhado ngexesha lokukhulelwa kunye nokuncancisa akukhuthazwa. Inganciphisa imveliso yobisi. Isenokonakalisa idlala lebele. Ukuba umama oncancisayo udla i-avocado kakhulu, umntwana uya kuba nesisu.

• Abo bane-hypersensitive akufanele badle

Iingozi zeavokhado ezifana nokusabela kwesikhumba okanye ukugabha kwabo banovelwano isenokuvela.

• Iziphumo zeavokhado esikhumbeni

Iavokhado inokubangela ukuchasana nesikhumba. Iimpawu zokwaliwa kukurhawuzelela kwesikhumba, ukurhawuzelelwa, ukurhawuzelelwa kwesikhumba okanye onokhwekhwed.

• Imiphumo emibi

Abanye abantu abasebenzisa iiavokhado banokuba neziphumo ezibi ezinje ngomkhuhlane, ukukhubazeka, isicaphucaphu, ukuphazamiseka kwesisu, ukuhlanza, intloko ebuhlungu, umkhuhlane, ukutyhafa, kunye nesifuba.

• ukonakala kwesibindi

Enye yeengozi zeavokhado yimpembelelo yayo embi kwimpilo yesibindi. Ezinye ezinokonakalisa isibindi Ioyile yeavokhado Kukho iintlobo. Ziphephe iiavokhado eziqulathe estragole kunye anethole. Ezi zinto ziye zavavanyelwa ukusabela kwe-carcinogenic. Ngoko ke, ukusetyenziswa kwabo kunokulimaza isibindi. Ukuba unengxaki yokusebenza kwesibindi esiyingozi, ungadli esi siqhamo ukuze ugweme imiphumo emibi yeoli yayo.

• Uvakalelo lweLatex

Abantu abanovelwano kwi-latex kufuneka bakuphephe ukutya iavokhado njengoko inyusa inqanaba le-serum IgE antibodies enokuthi ibangele ukwaliwa komzimba.

• Yehlisa i-cholesterol

Kuyimpembelelo entle ukuba i-avocado inciphisa amanqanaba e-cholesterol. Kodwa ukuba utya isixa esikhulu, siya kuwonakalisa umzimba njengoko sisityebi kwi-beta-sitosterol, ethatha i-cholesterol efunekayo emzimbeni wakho.

• Ukutya kakhulu kunokukwenza utyebe

Esi siqhamo siphezulu kwiikhalori. Ukutya kakhulu kunokubangela ubunzima. Ngoko ke, ukuba ukwindlela yokutya, kuphephe ukuyitya yonke imihla.

• Isenokubangela i-allergies emlonyeni

Iiavokhado zinokubangela ukungezwani nomlomo okufana nokurhawuzelelwa ngumlomo kunye nokudumba kolwimi.

• Ukusebenzisana neziyobisi

Ukutya i-avocados ngokugqithiseleyo kunokunciphisa umphumo weziyobisi ezichasayo. Ngoko ke, ukusetyenziswa kwayo ngokugqithiseleyo kubangela ukuba igazi lincinci.

• Ukucaphuka kwamathumbu

Ukuba utya kakhulu i-avocado, isisu sakho siya kuphazamiseka. Ngamanye amaxesha kunokubangela ukucaphuka kwesisu.

Ukushwankathela;

Izibonelelo zeavokhado, ezibizwa ngokuba yi-alligator pear, zivela kumxholo wayo otyebileyo wezondlo. Phakathi kweenzuzo zeavokhado kukunyanga ukudakumba, ukukhusela kumhlaza, ukuphucula ukusebenza kwengqondo kunye nokuba buthathaka.

Isiqhamo esimnandi kunye nesiguquguqukayo, i-avokhado inokusetyenziswa kwiiresiphi ezahlukeneyo, zombini izitya ezithandekayo kunye ne-savory. Kukho ngaphezu kwama-80 eentlobo zeavokhado, kuquka uhlobo A nohlobo B. 

Nangona iavokhado isetyenziswa njengemifuno ekhitshini, eneneni isisiqhamo. Inokubangela ezinye iziphumo ebezingalindelekanga ezifana nesicaphucaphu, ukugabha, ukwaliwa xa utyiwa kakhulu. 

Umthombo: 1, 2, 3, 4, 5, 6, 7