Fa'idodi da Hadarin Avocados ga Masu Ciwon Suga

Wadatacce

• Amfanin avocado ga mutanen da ke da ciwon sukari na 2
• 1. Ba zai haifar da daɗaɗa a cikin sukarin jini ba
• 2. Yana da kyau tushen fiber
• 3. Yana iya taimakawa tare da asarar nauyi da inganta ƙwarewar insulin
• 4. An loda shi da lafiyayyen mai
• Hadarin jirgin ruwa
• Yadda ake cin avocado
• Fitar da avocado
• Bude avocado
• Cin avocado
• Sauya tare da avocado
• Yadda ake yanka avocado
• Awauki

Bayani

Avocados suna girma cikin shahara. 'Ya'yan itace masu ɗanɗano cike suke da bitamin, abubuwan gina jiki, da kuma mai da ke da zuciya. Yayinda suke da kitse, yana da kyau irin na mai amfani ga mutanen da ke da ciwon sukari na 2.

Idan kuna da ciwon sukari na 2, ƙara avocado a cikin abincinku na iya taimaka muku rage nauyi, rage ƙwayar cholesterol, da ƙara ƙwarewar insulin. Karanta don ƙarin koyo game da fa'idar avocados ga mutanen da ke fama da ciwon sukari.

Amfanin avocado ga mutanen da ke da ciwon sukari na 2

1. Ba zai haifar da daɗaɗa a cikin sukarin jini ba

Avocados yana da ƙarancin carbohydrates, wanda ke nufin basu da tasiri kaɗan akan matakan sukarin jini. Wani binciken da aka yi kwanan nan da aka buga a Jaridar Nutrition Journal ya kimanta illolin da ke tattare da rabin avocado a abincin abincin rana na yau da kullun na masu lafiya, masu kiba. Sun gano cewa avocados baya tasiri sosai ga matakan sukarin jini.

Wani ɓangare na abin da ya sa avocados ya zama kyakkyawan zaɓi ga mutanen da ke fama da ciwon sukari shi ne, duk da cewa ba su da yawa a cikin carbi, amma suna da yawan zare. Yawancin sauran abinci mai-fiber mai yawa na iya haɓaka matakan sukarin jini.

2. Yana da kyau tushen fiber

Rabin karamin avocado, wanda shine adadin da mutane suke ci, ya kunshi kusan gram 5.9 na carbohydrate da gram 4.6 na fiber.

Dangane da Makarantun Ilimi na kasa, mafi ƙarancin shawarar da ake ba fiber a yau don manya shine:

• mata masu shekaru 50 da kanana: gram 25
• mata sama da 50: 21 gram
• maza shekaru 50 da ƙarami: gram 38
• maza sama da 50: 30 gram

Wani bita na 2012 da aka buga a cikin Jaridar Kwamitin Kula da Magungunan Iyali na Amurka ya kalli sakamakon nazarin 15 da ya shafi abubuwan karin fiber (kimanin gram 40 na zare) ga mutanen da ke da ciwon sukari na 2. Sun gano cewa karin sinadarin fiber ga nau’in ciwon sukari na 2 na iya rage matakan saurin suga a cikin jini da matakan A1c.

Ba kwa buƙatar ɗaukar kari don cimma waɗannan sakamakon. Madadin haka, gwada cin abincin mai-fiber. Kuna iya ƙara yawan cin abincin ku ta hanyar cin ƙananan fruitsa fruitsan itace, kayan lambu da tsire-tsire, kamar avocados, ganye mai ganye, 'ya'yan itace,' ya'yan chia, da kwayoyi. Anan akwai hanyoyi 16 da zaku iya ƙara ƙarin fiber a cikin abincinku.

3. Yana iya taimakawa tare da asarar nauyi da inganta ƙwarewar insulin

Rashin nauyi - ko da dan kadan - na iya karawa insulin hankali da kuma rage yiwuwar samun ci gaba mai tsanani.

Lafiyayyun ƙwayoyin da aka samo a cikin avocado na iya taimaka maka jin cikewa na tsawon lokaci. A cikin binciken daya, bayan sun kara rabin avocado a abincin su na dare, mahalarta sun sami karuwar kashi 26 cikin dari na cin abinci da kuma kashi 40 cikin ɗari na sha'awar cin abinci da yawa.

Lokacin da kuka ji daɗi sosai bayan abinci, ƙila za ku iya ciye-ciye da cin ƙarin adadin kuzari. Lafiyayyen kitse a cikin avocados, wanda ake kira mai ƙamshi mai narkewa, na iya taimaka wa jikin ku amfani da insulin yadda ya kamata.

Shirye-shiryen hasara na nauyi daban-daban a cikin mutane tare da rage ƙwarewar insulin. Masu binciken sun gano cewa cin abinci mai nauyin nauyi wanda yake dauke da kitse mai cike da sinadarai yana inganta karfin insulin ta hanyar da ba a gani ba a kwatankwacin irin abincin da ake ci. Abincin rage nauyi shine abinci tare da iyakantaccen adadin kuzari.

4. An loda shi da lafiyayyen mai

Akwai nau'ikan kitse daban daban, gabaɗaya ana rarraba su azaman mai mai zafi da mai ƙiba. Yin amfani da kitsen mai mai yawa, da kowane adadin mai mai mai yawa, yana ɗaga maka matakan (cholesterol) na ƙwayar cholesterol na jini. Trans fats a lokaci guda ƙananan matakan HDL (lafiya). Babban LDL da ƙananan matakan HDL na cholesterol suna haɗuwa da haɗarin cututtukan zuciya a cikin mutane duka tare da ba tare da ciwon sukari ba.

Kitsen mai mai kyau, mai wadataccen kitse da mai mai kiba, suna daga darajar cholesterol mai kyau (HDL). Kyakkyawan cholesterol a cikin jininka yana taimakawa wajen kawar da mummunan cholesterol, wanda ke rage haɗarin bugun zuciya da shanyewar jiki.

Kyakkyawan tushe na ƙoshin lafiya sun haɗa da:

• avocado
• goro, kamar almond, cashews, da gyada
• man zaitun
• zaitun, avocado, da flaxseed oil
• tsaba, kamar 'ya'yan itace ko kabewa

Hadarin jirgin ruwa

Dukan Hass avocado yana da kusan adadin kuzari 250-300. Kodayake avocados suna da kyawawan nau'ikan mai, waɗannan adadin kuzari har yanzu suna iya haifar da ƙimar nauyi idan aka cinye fiye da ƙimar bukatun calorie. Idan kuna ƙoƙarin rasa nauyi, yana da mahimmanci kuyi amfani da ikon sarrafa rabo. Maimakon sanya avocado a abincinka na yanzu, yi amfani da shi azaman madadin abincin da ke cike da mai mai ƙanshi, kamar cuku da man shanu.

Misali, zaka iya hada garin avocado ka yada shi a kan kayan shafawa maimakon amfani da man shanu.

Yadda ake cin avocado

FDA don matsakaiciyar avocado shine kashi ɗaya cikin biyar na 'ya'yan itacen, wanda ke da kusan adadin kuzari 50. Koyaya, nazarin bayanai daga National Nutrition and Health Examination Survey (2001-2008) ya gano cewa yawanci mutane suna cin rabin 'ya'yan itacen a cikin zama ɗaya. Daga cikin wadannan masu amfani da avocado, masu binciken sun gano:

• mafi kyawun abinci mai gina jiki
• ƙananan nauyin jiki
• rage haɗarin ciwo na rayuwa

Fitar da avocado

Avocados yana ɗaukar kwanaki da yawa kafin ya nuna. Yawancin avocados da kuka samo a kantin kayan marmari ba za su yi kyau ba tukuna. Yawanci, mutane suna sayan avocado 'yan kwanaki kafin suyi shirin cin shi.

Akwatin da ba a ɗan yi ba zai sami launi mai kaurin kore, greenan tabarau sun fi kokwamba duhu. Lokacin da avocado ya nuna, sai ya zama mai zurfin, kusan baƙi, inuwar kore.

Juya avocado a kusa da hannunka kafin ka saya don bincika kowane rauni ko wuraren da ke da laushi. Idan avocado yaji da gaske squishy, ​​yana iya zama overripe. A avocado wanda bai isa yinsa ba yana jin wuya, kamar apple. Bar shi a kan teburin kicin na fewan kwanaki har sai yayi laushi. Ya kamata ku sami damar matse shi kamar tumatir don gwada bala'in.

Bude avocado

Amfani da wuka:

1. Yanke avocado din din din, daga sama zuwa kasa a kowane bangare. Akwai rami a tsakiya, don haka ba za ku iya yanki duk hanyar ta avocado ba. Madadin haka, zaku so saka wukar har sai kun ji ta buge ramin a tsakiyar, sannan kuma a yanke ta duk hanyar zagayen avocado.
2. Da zarar kun yanki duk hanyar, ɗauki avocado a cikin hannayenku kuma ku karkata kuma ku janye bangarorin biyu.
3. Yi amfani da cokali don dibar ramin.
4. Kwasfa fata daga avocado din da hannuwanku, ko amfani da bakin wuka don raba fata da fruita froman kuma a hankali debo fruitaooan itacen.
5. Yanki shi kuma ku ji daɗi!

Cin avocado

Avocado dan itace ne mai matukar amfani. Fewan abubuwan da zaku iya gwadawa:

• Yankakken shi ka saka a sandwich.
• Cube shi kuma saka shi a cikin salatin.
• Ki markada shi da ruwan lemun tsami da kayan kamshi, sai ki yi amfani da shi azaman tsoma.
• Shafe shi a kan maku yabo.
• Yanke shi kuma saka shi a cikin omelet.

Sauya tare da avocado

Avocados suna da mau kirim da wadata, tare da ɗanɗano mai ƙanshi. Anan akwai wasu ra'ayoyi don hanyoyin maye gurbin mai da avocados:

• Gwada sanya avocado akan abin burodin safe ko bagel maimakon man shanu da cuku mai tsami. Za ku maye gurbin ƙwayoyi marasa kyau da mai kyau, mai wadataccen fiber.
• Gasa tare da avocado maimakon man shanu da mai. Za'a iya maye gurbin avocado daya-zuwa-daya don man shanu. Ga girke-girke na ƙananan carb avocado brownies.
• Avoara avocado a cikin laushi a maimakon madara don fashewar abubuwan gina jiki, fiber, da phytochemicals. Anan akwai ƙarin ra'ayoyi game da santsi mai laushi da ciwon sukari.
• Sauya cuku don avocado a cikin salatin ku don rage kitse mai kuma sanya ku jin cikakken.

Yadda ake yanka avocado

Avocados suna da mau kirim kuma masu daɗi. Suna cike cike da bitamin, abubuwan gina jiki, da fiber. Theananan-carb, haɓakar fiber mai girma yana da kyau don daidaituwar sukarin jini. Kyakkyawan ƙwayoyi a cikin avocado na iya taimaka maka hana rikitarwa na ciwon sukari, kamar ciwon zuciya da shanyewar jiki, da taimaka maka amfani da insulin ɗin ka yadda ya kamata.

Awauki