Izinzuzo zikakotapheya - Inani Lomsoco kanye Nokulimala Kwekotapheya

Izinzuzo zikakotapheya zihlanganisa ukuthuthukisa ukugaya, ukunciphisa ingozi yokudangala, ukuvikela umdlavuza. I-fiber ecebile, i-potassium, amafutha enhliziyo enempilo kanye nama-antioxidants anamandla yizinhlanganisela ezinikeza lokhu kudla izinzuzo zako. Ukwatapheya, obizwa nangokuthi i-alligator pear, empeleni uyisithelo, nakuba waziwa ngokuthi imifino. Kunezinhlobo ezingaphezu kuka-80.

Yini Ukwatapheya?

I-avocado, ngokwesayensi ebizwa ngokuthi i-Persea americana, yavela eNingizimu yeMexico naseColombia eminyakeni engaba ngu-7.000 edlule. Isithelo, esinokunambitheka okuncane, sinokhilimu omuncu. Inenucleus enkulu phakathi. Kunenqwaba yezinhlobo zikakotapheya ezihluka ngosayizi, umbala, nokuthungwa. Lesi sithelo sikhula ezindaweni ezishisayo. 

Nutritional Value of Ukwatapheya

Inani lokudla okunomsoco likakotapheya lihlukile kwezinye izithelo. Nakuba izithelo eziningi zicebile ngama-carbohydrate, lesi sithelo sinamafutha anempilo.

Mangaki amakholori kukwatapheya?

• Amakhalori ku-100 amagremu we-avocado: ama-calories angu-160
• Amakhalori kukwatapheya ongu-1: amakhalori angama-224

Ukwatapheya uyisithelo esinomsoco kakhulu. Iqukethe izakhi eziningi ezihlukahlukene kanye namavithamini namaminerali angu-25 ahlukene. Inani lokudla okunomsoco lamagremu ayi-100 kakotapheya limi kanje: 

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

Isithelo siqukethe nenani elincane le-magnesium, i-manganese, IthusiIqukethe insimbi, i-zinc, i-phosphorus, uvithamini A, B1 (thiamine), B2 (riboflavin) kanye ne-B3 (niacin). Leli nani liqukethe amagremu angu-2 wamaprotheni namagremu angu-15 amafutha anempilo. 

• Inani le-avocado carbohydrate

Iningi lama-carbohydrate aku-avocado avela ku-fiber. Ukwatapheya wonke unikeza cishe amagremu angu-17 wamacarbohydrate kanye namagremu angu-13.4 wefayibha. Kunoshukela omncane kakhulu kukwatapheya, kanti amanye ama-carbohydrate esithelweni aphuma kwisitashi. Inkomba ye-glycemic ye-avocado ilinganiselwa ukuthi icishe ibe ngu-zero, okwenza kube ukudla okunenkomba ephansi ye-glycemic.

• Amafutha ku-avocado

Ukwatapheya wonke uhlinzeka cishe ngamagremu angu-30 wamafutha, amagremu angu-4.2 wamafutha agcwele, cishe amagremu angu-20 amafutha e-monounsaturated kanye namagremu angu-3.6 amafutha e-polyunsaturated. Ngakho-ke, nakuba ama-calories amaningi kukotapheya evela emafutheni, ikakhulukazi asesimweni samafutha anempilo e-monounsaturated.

• Inani lephrotheni likakotapheya

Ingxenye yekotapheya inikeza cishe amagremu angu-2 wamaprotheni. Nakuba kungekona ukudla okunamaphrotheni amaningi, kuyasiza ukuhlangabezana nokudla kwamaprotheni.

• Amavithamini namaminerali atholakala kukwatapheya

Ukwatapheya wonke ungumthombo omuhle wamavithamini K, E, no-C. Futhi iqukethe i-folate, i-riboflavin, i-niacin ne-pantothenic acid. Amaminerali ku-avocado afaka i-magnesium, i-potassium, ithusi, i-manganese ne-magnesium.

Izinzuzo zikakotapheya

• Kuzuzisa inhliziyo

Ucwaningo lubonisa ukuthi ukudla ukwatapheya kunenzuzo enhliziyweni njengoba kuphakamisa i-cholesterol enhle. Ngokwezifundo, kuzuzisa kakhulu ukudla izithelo ezivuthiwe. Nakuba amafutha agcwele encipha njengoba ekhula, i-oleic acid (i-monounsaturated fatty acid) izinga liyakhuphuka. 

Isithelo sibuye sibe ne-potassium, esiza ukulawula amazinga omfutho wegazi. Lena enye inzuzo yempilo yenhliziyo.

• Yehlisa ingozi yomdlavuza

Ukotapheya uqukethe ukwatapheya B, i-lipid ekhonjiswe ukuthi ilwa nama-leukemia stem cell angabangela uhlobo lomdlavuza olungandile nolubulalayo.

Inokuqukethwe kwamafutha e-monounsaturated, okunciphisa ingozi yomdlavuza. Ama-Phytochemicals esithelweni avimbela ukukhula kwamangqamuzana omdlavuza. Ngaphezu kwalokho, ivuselela i-apoptosis (ukufa kweseli) emigqeni yamaseli omdlavuza.

• Isiza ukunciphisa umzimba

Ukwatapheya usiza ekunciphiseni umjikelezo wokhalo ngenxa yama-monounsaturated fatty acids kanye nokuqukethwe kwefayibha. Ucwaningo luye lwathola ukuthi lesi sithelo sibonisa umsebenzi we-hypolipidemic osheshisa ukushiswa kwamafutha. Ama-monounsaturated fatty acids eliwaqukethe ayasiza ekunciphiseni isisindo ngokunciphisa isifiso sokudla. 

• Kuwusizo empilweni yamehlo

I-Lutein, i-zeaxanthin namanye ama-carotenoid aqukethwe kukwatapheya athuthukisa amehlo. Lezi zinhlanganisela zihlobene neminyaka ukuwohloka kwe-macularIvikela ungwengwezi nezinye izifo zamehlo. Enye yezinzuzo zikakotapheya ukuthi kwandisa ukumuncwa kwalawa ma-carotenoid. Lokhu kuvikela namehlo.

Isithelo sicebile ku-vitamin E, enye i-antioxidant ebalulekile empilweni yamehlo.

• Ithuthukisa ukusebenza kobuchopho

Amafutha e-monounsaturated esithelweni akhuthaza ukusebenza kwengqondo. Le miphumela ibangelwa okuqukethwe kwe-vitamin E kukwatapheya. Lesi sakhi se-antioxidant sitholakale sinciphisa ukukhubazeka kwengqondo kubantu asebekhulile. Ucwaningo luphinde luveze ukuthi uvithamini E angase anikeze isivikelo se-antioxidant esifweni se-Alzheimer's.

• Ivikela amathambo

Enye inzuzo ye-avocado ukuthi iqukethe i-boron, i-mineral eyandisa ukumuncwa kwe-calcium futhi inenzuzo emathanjeni. Iphinde idlale indima ebalulekile empilweni yamathambo. vitamin K ecebile ngokwemibandela Le vithamini yandisa ukwakheka kwamathambo.

• Kuyazuzisa ukugaya

Okuqukethwe kwe-fiber kakotapheya kunomphumela omuhle ekwenzeni lula ukugaya. Kuyaziwa futhi ukweseka ukugaya okunempilo. i-potassium Iqukethe. 

Njengoba iphansi ku-fructose, futhi mancane amathuba okuba ibangele ukuqunjelwa. Izithelo ziwukudla okuthandwayo ekulweni nesifo sohudo. I-potassium equkethe isiza ukugcwalisa ama-electrolyte alahlekile. Uma kwenzeka uhudo, ungafafaza usawoti esithelweni usidle.

• Iwusizo kwabanesifo sikashukela

Nakuba ukwatapheya unama-kilojoule amaningi, une-fiber futhi awunawo ama-carbohydrate. Ngakho-ke, ingenye yokudla efanelekile kwabanesifo sikashukela.

I-fiber eku-avocado idlala indima ekulawulweni kwesifo sikashukela. Ucwaningo lubonisa ukuthi kubantu abanesifo sikashukela, i-fiber inganciphisa ushukela wegazi ozila ukudla.

• Iwusizo ekwelapheni i-psoriasis

amafutha kakotapheya psoriasisisetshenziswe ekwelapheni Olunye ucwaningo lwathola ukuthi ukhilimu we-vitamin B12 oqukethe amafutha kakotapheya wawusebenza kahle kakhulu ekwelapheni i-psoriasis.

Amafutha e-monounsaturated esithelweni alwa nokuvuvukala. Ngakho-ke, kuyasiza ekwelapheni i-psoriasis.

• Yandisa inzalo

Ukwatapheya welapha ulwelwesi lwesibeletho, njengoba ungumthombo ocebile kavithamini E. Ngakho-ke, kungenye yokudla okungcono kakhulu ongakudla ukwandisa ukuzala.

• Yehlisa umfutho wegazi ophezulu

Ukwatapheya uqukethe amanani aphansi e-sodium kanye namanani aphezulu e-potassium. Lokhu kugcina umfutho wegazi uzinzile. Ngakho, kunciphisa izinkinga zenhliziyo. 

• Ikhulula izimpawu ze-arthritis

Ukwatapheya uqukethe izinhlanganisela ezinciphisa umphumela we-osteoarthritis.

Izinzuzo zikakotapheya esikhumbeni

• Ithambisa isikhumba ngokusivimbela ukuthi singomi.
• Inciphisa ukuvuvukala esikhumbeni.
• Inikeza imisoco epholisayo nelapha isikhumba.
• Inikeza ukuguquguquka kwesikhumba.
• Ivikela isikhumba kubuthi bangaphandle. 
• Kuyasiza ukuthuthukisa izimo zesikhumba ezifana ne-eczema, i-psoriasis ne-acne.
• Amafutha kakotapheya anciphisa izimpawu zokushiswa yilanga.
• Amafutha abalulekile (EFAs) akukotapheya abambezela izimpawu zokuguga kwesikhumba. Ama-EFA abalulekile ekuhlanganiseni ama-tissue lipids. Iphinde ivimbele ukwakheka imibimbi.

Izinzuzo zikakotapheya ngezinwele

• I-Vitamin E ku-avocado iqinisa izinwele futhi ikhuthaze ukukhula kwezinwele. 
• I-Vitamin E iphinde isize ukulungisa umonakalo esikhumbeni.
• Inciphisa ukuphuka kwezinwele.
• Kuyi-moisturizer yemvelo. Inikeza umswakama odingwa izinwele.
• Isebenza njenge-sunscreen futhi ivikela izinwele elangeni.
• Yehlisa ukufakwa kukagesi.
• Ivimbela ukulahlekelwa izinwele. 

Izinzuzo zikakotapheya ngesikhathi sokukhulelwa

Ukwatapheya unothe kukho kokubili i-potassium ne-folate. Ngakho-ke, kunenzuzo kwabesifazane abakhulelwe. Izinzuzo zikakotapheya ngesikhathi sokukhulelwa zimi kanje;

• Inothile nge-fiber futhi isiza ukugaya. Ngakho-ke, kuvimbela ukuzuza kwesisindo esiningi.
• Ngenxa yokuthi inothile ngamaminerali, inikeza amaminerali abalulekile emzimbeni. I-calcium, i-potassium, i-zinc, ithusi, i-manganese ne-phosphorus ibalulekile empilweni kamama nengane.
• Isekela ukukhula kobuchopho bomntwana.
• Igcina i-cholesterol kanye namazinga kashukela egazini ngaphansi kokulawulwa ngesikhathi sokukhulelwa.
• Iwumthombo omuhle we-folic acid. I-Folic acid iyivithamini abesifazane abakhulelwe okufanele bayidle ukuvimbela ukukhubazeka kokuzalwa.

Kunconywa ukuthi abesifazane abakhulelwe badle ingxenye yekotapheya ngosuku.

Ungawudla Kanjani Ukwatapheya

Ukwatapheya yisithelo esimnandi. Isetshenziswa kuzo zombili izindlela zokupheka ezinoshukela nezimnandi. Lesi sithelo abantu abaningi abathanda ukusidla sihlukile kwezinye izithelo. Ingahlanganiswa nokudla okuningi. Ake sibheke izindlela zokupheka ezimnandi zikakotapheya.

Amaresiphi kakotapheya

• Okuthandiwe

Fafaza ingcosana kasawoti kanye nopelepele phezu kukakwatapheya. Ungazama nezinye izinongo nezithako ezifana nopelepele, upelepele we-cayenne, uviniga obhalsamu noma ujusi kalamula. Sika ukwatapheya bese uwuhlanganisa namafutha omnqumo, uviniga obhalsamu, upelepele omnyama nosawoti.

• Ngesikhathi sasekuseni

Sika ukwatapheya phakathi, uwugcwalise ngamaqanda bese ubhaka kuhhavini ngo-220℃ kuze kube yilapho iqanda elimhlophe selivuthwe ngokugcwele. Ungasebenzisa nezinye izithako njengenkukhu, imifino nezithelo esikhundleni samaqanda.

• Engeza eqandeni

Uma ufuna iresiphi yeqanda ehlukile yokudla kwasekuseni, engeza ukwatapheya eqandeni ngenkathi uyipheka epanini. Ukuze uvikele ukwatapheya ungashi, faka iqanda uma selivuthwe futhi uqhubeke upheka kuze kube yilapho ukwatapheya usushisa. Gcoba ipuleti ngoshizi ogayiwe bese ufaka usawoti kanye nopelepele ekugcineni.

• Ku-toast

Esikhundleni sebhotela ne-margarine, ungasakaza ukwatapheya esinkwa sakho. Ukusebenzisa ukwatapheya othosiwe njengokusabalalisa ku-toast namasemishi kwengeza amavithamini namaminerali engeziwe esidlweni sakho. Ungasebenzisa iresiphi yesemishi likakotapheya ngezansi.

• Spread imayonnaise ngokulinganayo ocezwini lwesinkwa. Yenza okufanayo nakwesinye isinkwa.
• Beka ucezu lukalethisi, ucezu lukakotapheya olu-1, ucezu lukatamatisi olu-1, ucezu lukashizi olu-1 nezingcezu ezi-3 zekhukhamba esinkwani. Ungakwazi futhi grate ushizi.
• Vala esinye isinkwa futhi usike nge-diagonally.

Isemishi lakho likakotapheya selilungile.

• Ungayisebenzisa esikhundleni semayonnaise.

Ukwatapheya ungasetshenziswa njengenye indlela ezitsheni ezisebenzisa imayonnaise njengesibopho. Isibonelo, ungasebenzisa i-avocado ukwenza isaladi ye-tuna, inkukhu noma iqanda.

• kumasaladi

Ucwaningo lubonisa ukuthi ama-calories engeziwe avela emafutheni kanye nefayibha ku-avocado angakusiza uzizwe usuthi isikhathi eside, ngaleyo ndlela ehlise ukudla okunama-calories ekudleni okulandelayo. Ungakwazi ukwandisa umsoco wawo ngokufaka ukwatapheya esaladini lakho futhi uwudle njengokudla.

• Ingasetshenziswa esikhundleni sikakhilimu omuncu

Ukwatapheya ungasetshenziswa ezitsheni ezenziwe ngokhilimu omuncu. Isibonelo, ungakwazi ukuhlobisa amazambane ahlambulukile kuhhavini nge-avocado noshizi ogayiwe.

• Emiqulu ye-sushi

i-sushiKuwukudla okuyisisekelo kwe-Japanese cuisine. Ngokuvamile kwenziwa kusetshenziswa irayisi, izimila zasolwandle, inhlanzi noma i-shellfish. Ukwatapheya usetshenziswa kabanzi kuma-sushi rolls. Inomuzwa okhilimu futhi ingasetshenziswa ukugcwalisa umqulu.

• Igridi

Ukwatapheya ungawoswa, okuwenza ube isidlo esiseceleni, ikakhulukazi inyama eyosiwe. Sika ukwatapheya phakathi bese ususa umongo. Thela ijusi kalamula phezu kukakwatapheya bese uxubha ngamafutha omnqumo. Beka uhlangothi olusikiwe ku-grill. Pheka imizuzu emibili noma emithathu. Ekugcineni, fafaza usawoti kanye nopelepele nanoma yisiphi isinongo osithandayo.

• ukwatapheya ofakwe emanzini anosawoti

I-avocado chutney imnandi. Ukuze wenze lokhu, faka ingilazi (240 ml) kaviniga omhlophe, ingilazi (240 ml) yamanzi kanye nesipuni sikasawoti epanini bese ulethe ingxube ngamathumba. Bese uthela ingxube embizeni bese ufaka ukwatapheya oqotshiwe, ongavuthiwe. Ekugcineni, yimboze ngesembozo futhi uyivumele ihlale izinsuku ezimbalwa ngaphambi kokudla. Isixazululo esine-asidi singavuzwa ngezithako ezahlukene ezifana negalikhi, amakhambi amasha, imbewu yesinaphi, upelepele omnyama noma upelepele.

• Njengethosa

Amafrimu kakotapheya angasetshenziswa njengesitsha esiseceleni esikhundleni sama-french. Ungayisika futhi uyithose emafutheni. Ungayipheka ethreyini yokubhaka. Yinambithe ngamasoso afana ne-ketchup nesinaphi.

• Njengempahla yangaphakathi

Ungakwazi ukusika ukwatapheya futhi uwufake kumasemishi, amabhega kanye ne-pizza.

• Ungenza ama-smoothies

Ungakwazi ukuhlanganisa ukwatapheya nemifino enamahlamvu eluhlaza njengeklabishi nezithelo ezinjengobhanana nophayinaphu. Ungakwazi futhi ukwengeza amaprotheni powder, iyogathi noma ubisi ukuze uthole isiphuzo esinamaprotheni. Nansi iresiphi ye-smoothie ongayilungisa nge-avocado;

• Hlanganisa ½ inkomishi kakwatapheya odayisiwe, ½ inkomishi ye-apula eliluhlaza elisikiwe, ubhanana ohlutshiwe o-1, iwolintshi eli-1 elihlutshiwe kanye nexha le-parsley eli-1 elikhulu ku-blender.
• Engeza ingilazi yamanzi bese uxuba kancane, kancane kancane ukwandisa isivinini sokuxuba.
• Hlanganisa kuze kube yilapho uthola ukuvumelana okubushelelezi.

I-avocado smoothie isilungile.

• Njengo-ayisikhilimu

U-ayisikhilimu kakotapheya unempilo futhi unomsoco kuno-ayisikhilimu ojwayelekile. Ingenziwa ngokuhlanganisa ukwatapheya nejusi kalamula, ubisi, ukhilimu noshukela. Njengenketho elula, esikhundleni sobisi ubisi lwe-alimondi Ungasebenzisa uju esikhundleni sikashukela.

• ekugqokeni isaladi

Ukuze ulungise i-vinaigrette enokhilimu, sebenzisa iresiphi elandelayo:

• ukwatapheya oyingxenye
• Ingxenye yengilazi (120 ml) yamanzi
• 3/4 indebe (12 amagremu) i-cilantro eqoshiwe
• ujusi kalamula
• I-clove yegalikhi
• 1/4 indebe (60 amagremu) iyogathi
• uhhafu wethisipuni likasawoti 
• 1/4 ithisipuni ye-pepper emnyama

Hlanganisa izithako ndawonye bese uthele phezu kwesaladi.

• kuma-dessert

Ukwatapheya ungasetshenziswa esikhundleni sebhotela, amaqanda namafutha kuma-dessert. Ngale ndlela, ama-calories e-dessert ayancishiswa. Isibonelo, izipuni ezimbili (amagremu angu-30) wekotapheya ibhotela Iqukethe ama-calories angu-200 kuphela, uma kuqhathaniswa nama-calories angu-48 Njengoba umbala oluhlaza we-avocado uzofihlwa embala weshokoledi omnyama, usetshenziselwa ukwenza amaqebelengwane kashokoledi, ama-muffin, okhilimu nama-puddings. Ungenza i-avocado pudding kanje;

• 2 ukwatapheya ovuthiwe, ⅔ inkomishi yobisi, 3 wezipuni ushukela, 1 isipuni kalamula, 1 ingcosana kasawoti.
• Faka lezi zithako ku-blender uzihlanganise kahle.

• Qinisekisa ukuthi azikho izigaxa.
• Gcina esiqandisini ihora. 

I-avocado pudding yakho isilungile.

• Ungayisebenzisa ku-hummus

I-humus; Kuyisidlo esinomsoco esenziwe ngama-chickpeas, amafutha omnqumo kanye ne-tahini. Uphizi Iwumthombo omuhle kakhulu wamaprotheni kanye ne-fiber. I-Tahini namafutha omnqumo ahlinzeka ngamafutha e-monounsaturated kanye ne-polyunsaturated. Ukwengeza ukwatapheya kule ngxube kuthuthukisa ifayibha yokudla kanye namafutha anempilo. Ngaphezu kwalokho, ukwatapheya unikeza i-hummus ukuthungwa okukhilimu.

• Kusoso we-pasta

Ukwatapheya ungasetshenziswa ukwenza isoso esiphundu nekhilimu yezitsha zepasta. Imifino ehambisana kahle nale sauce ihlanganisa utamatisi kanye IGibhithe elise.

• kuma-pancake

I-crepe inama-carbohydrate amaningi, kodwa ukwengeza ukwatapheya kunganikeza imisoco eyengeziwe, amavithamini namaminerali. Ama-pancake nawo azoba luhlaza ngombala futhi aminyene ngokuvumelana.

Ukwatapheya Isithelo Noma Imifino?

Ukwatapheya yisithelo. Izazi zezitshalo ziyichaza njengesithelo. Nakuba ingemnandi njengezinye izithelo eziningi, ihambisana nencazelo yesithelo, echazwa ngokuthi "umkhiqizo omnandi nenyama wesihlahla noma isitshalo esiqukethe imbewu futhi esingadliwa njengokudla."

Ukuhlukaniswa kweCulinary kuhluke kancane. Lezo ezihlukaniswa ngezitshalo njengezithelo zivame ukudliwa njengemifino ekhishini. Omunye wabo ukwatapheya. Okunye ukudla okulingana nalesi sici ikhukhamba, i-zucchini, i-okra, isitshalo seqanda, utamatisi kanye nopelepele.

Izinhlobonhlobo zikakotapheya

Nakuba izinhlobo zikakotapheya zihluka, amakhulu ezinhlobonhlobo ziyatshalwa emhlabeni wonke. Eziningi ziyi-hybrids, okusho ukuthi zinezinhlobo ezimbili ezihlangene ukuze zakhe uhlobo olusha.

Izinhlobo zikakotapheya, ezitshalwa kakhulu eGuatemala, eMexico, noma eNtshonalanga India, zithola amakhulu ezinombolo. Ukotapheya uhlukaniswa njengohlobo A noma uhlobo B. Umehluko usezikhathini zokuvula kanye nokuziphatha kwempova kwezimbali zesihlahla sikakotapheya. 

Isithelo sizitholela impova ngokwenqubo ebizwa ngokuthi i-dicloma. Izimbali zohlobo luka-A ziqhakaza njengezinsikazi ekuseni bese zimpova njengamaduna ntambama. Izimbali zohlobo lwe-B zithatha impova ntambama futhi zichithe ekuseni.

Izinhlobo eziningi zinezici ezifanayo ezinomehluko omncane ngosayizi, umbala, ukunambitheka, ukuma, nezinkathi zokukhula. Nazi eziyi-15 zezinhlobo ezivame kakhulu zikakotapheya.

Thayipha Izinhlobonhlobo

• I-Choquette: I-Choquette inoqweqwe olubushelelezi, olucwebezelayo olunenyama enamanzi ephuma lapho isithelo sisikwa.

• Lula: I-Lulan inamafutha emvelo amancane futhi iqukethe amanzi amaningi kunezinye izinhlobo eziningi. Ayizweli emakhazeni kodwa iyazwela kakhulu kusikhunta. I-Lula ikhula ibe nesisindo esingafika ku-450 amagremu.

• Hass: I-Hass ingenye yezinhlobo ezidume kakhulu zikakotapheya. Ingasetshenziswa unyaka wonke futhi inomumo oyisiyingi. Amagxolo ashintsha kusuka eluhlaza okumnyama abe mnyama ngokunsomi bese ayavuthwa.

• Umhlanga: Umhlanga ukhula ehlobo kuphela. Inokunambitheka okuthambile. Njengoba umhlanga ukhula, amagxolo awo ahlala enombala ofanayo oluhlaza ngokungafani nezinye izinhlobo.

• I-Pinkerton: I-Pinkerton i-oblong, kulula ukuyicwecwa, inoqweqwe oluqinile kanye nezinhlamvu ezincane ngaphakathi kwenyama ekhilimu. Lolu hlobo lukhula lufinyelele ku-225-680 amagremu.

• Gwen: UGwen ufana noHass ngokunambitheka nokubukeka. Lolu uhlobo olukhudlwana lwaseGuatemala olunoqweqwe olulula, oluluhlaza okotshani okumnyama.

• Kwaziwa: I-Maluma iwukwatapheya onsomi ojulile owatholwa eNingizimu Afrika ngeminyaka yawo-1990. Lolu hlobo lukhula kancane kodwa isihlahla saso sithela izithelo eziningi.

Uhlobo B Izinhlobonhlobo

• U-Ettinger: I-Ettinger ivame ukutshalwa kwa-Israel futhi inoqweqwe oluluhlaza okotshani, umongo omkhulu kanye ne-flavour ethambile.

• Sharwil: I-Sharwil iwuhlobo lwe-avocado lwase-Australia olunoqweqwe oluqinile oluluhlaza kanye nenyama ephuzi. Inamafutha kakhulu futhi izwela isithwathwa.

• UZutano: I-Zutano imbozwe uqweqwe olulula, oluphuzi, oluluhlaza futhi inokunambitheka okuthambile ngokungafani nezinye izinhlobo eziningi zamafutha. Inesisindo esiphakathi kwama-225 nama-450 amagremu.

• Brogden: I-Brogden iyi-hybrid emnyama-nsomi yezitshalo zase-West Indian nase-Mexican. Nakuba imelana kakhulu nokubanda, ilukhuni ukuyicwecwa ngakho-ke ayilona uhlobo olukhethwayo.

• Iqinile: I-Fuerte imise okwepheya futhi ingasetshenziswa zonke izinyanga eziyisishiyagalombili zonyaka. Igama layo lisho "okunamandla" ngeSpanishi futhi linamafutha.

• Cleopatra: I-Cleopatra iwukwatapheya omncane omncane osemusha emakethe yabathengi.

• I-Bacon: Ubhekeni unokunambitheka okuthambile kunezinye izinhlobo. Amagxolo awo ansundu ngokukhanyayo kulula ukuwaxebula.

• I-Monroe: I-Monroe inhlobonhlobo enkulu yekotapheya enesisindo esingaphezu kwamagremu angu-910. Iwuhlobo olunzima futhi inyama ayinawo amanzi amaningi.

Ubungozi be-Avocado

Ukwatapheya unothe ngamavithamini namaminerali angu-25 abalulekile kanye nemisoco ebalulekile enenzuzo empilweni yesikhumba neyezinwele. Akugcini lapho. Kubuye kube umthombo ocebile we-fiber yokudla, amaprotheni kanye nama-phytochemicals amaningi abalulekile. Nokho, yisithelo esingaba yingozi uma sidliwe ngokweqile. Ake sibale umonakalo kakotapheya kanje;

• Gwema ngesikhathi sokukhulelwa nokuncelisa

Ukudla ukwatapheya ngesikhathi sokukhulelwa nokuncelisa akukhuthazwa. Kunganciphisa ukukhiqizwa kobisi. Kungalimaza nendlala yebele. Uma umdlezane edla ukwatapheya kakhulu, umntwana uyoba nesisu.

• Labo abane-hypersensitive akufanele badle

Ukulimala kukakotapheya njengokusabela kwesikhumba noma ukuhlanza kulabo abanokuzwela okukhulu kungenzeka.

• Imiphumela ye-avocado esikhumbeni

Ukwatapheya ungabangela ukungezwani komzimba esikhumbeni. Izimpawu zokungezwani komzimba ukuqubuka kwesikhumba, ukulunywa, ukuqubuka kwesikhumba noma eczemad.

• Imiphumela emibi

Abanye abantu abadla ukwatapheya bangase babe nemiphumela emibi efana nomkhuhlane, ukukhubazeka, isicanucanu, ukuphazamiseka kwamathumbu, ukuhlanza, ukudumala kwekhanda, imfiva, ukukhathala, nesifuba somoya.

• ukulimala kwesibindi

Enye yezingozi zikakotapheya umphumela wawo omubi empilweni yesibindi. Ezinye ezingalimaza isibindi amafutha kakotapheya Kunezinhlobo. Gwema ukotapheya equkethe i-estragole ne-anethole. Lezi zakhi zihlolelwe ukusabela kwe-carcinogenic. Ngakho-ke, ukusetshenziswa kwabo kungalimaza isibindi. Uma uhlushwa ukusebenza kwesibindi esiyingozi, ungadli lesi sithelo ukuze ugweme imiphumela emibi yamafutha ayo.

• Ukuzwela kwe-latex

Abantu abazwela i-latex kufanele bakugweme ukudla ukwatapheya ngoba unyusa izinga le-serum IgE antibodies engabangela ukungezwani komzimba.

• Yehlisa i-cholesterol

Kungumphumela omuhle ukuthi ukwatapheya wehlisa amazinga e-cholesterol. Kodwa uma udla inani elikhulu, lizolimaza umzimba njengoba licebile ku-beta - sitosterol, edonsa i-cholesterol edingekayo emzimbeni wakho.

• Ukudla kakhulu kungakwenza ukhuluphale

Lesi sithelo sinamakhalori amaningi. Ukudla kakhulu kungabangela ukukhuluphala. Ngakho-ke, uma udla ukudla, gwema ukukudla nsuku zonke.

• Ingabangela ukungezwani komzimba emlonyeni

Ukotapheya ungabangela ukungezwani nomlomo njengokuluma nokuvuvukala kolimi.

• Ukusebenzelana nezidakamizwa

Ukudla ukwatapheya ngokweqile kunganciphisa umphumela wemithi elwa nokuvuvukala. Ngakho-ke, ukusetshenziswa kwayo ngokweqile kubangela ukuncipha kwegazi.

• Ukucasuka kwamathumbu

Uma udla ukwatapheya kakhulu, isisu sakho sizocasuka. Ngezinye izikhathi kungabangela ukucasuka kwamathumbu.

Ukufingqa;

Izinzuzo zikakotapheya, ezibizwa nge-alligator pear, zivela ekuqukethe okunothe kwesondlo. Phakathi kwezinzuzo zikakotapheya ukwelapha ukucindezeleka, ukuvikela umdlavuza, ukuthuthukisa ukusebenza kobuchopho, nokuba buthaka.

Isithelo esimnandi nesiguquguqukayo, ukwatapheya ungasetshenziswa ezindlekweni ezahlukene, kokubili izitsha ezimnandi nezinambithekayo. Kunezinhlobo ezingaphezu kuka-80 zikakotapheya, okuhlanganisa uhlobo A nohlobo B. 

Nakuba ukwatapheya usetshenziswa njengemifino ekhishini, empeleni uyisithelo. Kungabangela eminye imiphumela engemihle njengokucanuzela kwenhliziyo, ukuhlanza, ukungezwani komzimba lapho udliwe kakhulu. 

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