Waɗannan fa'idodin Kiwon Lafiya na Avocados Za Su Ƙara Ƙaunarku ga 'Ya'yan itacen

Wadatacce

• Gaskiyar Abincin Avocado
• Amfanin lafiya na Avocados
• Nawa Avocado Ya Kamata Ku Ci?
• Yadda ake Shirya da Amfani da Avocados
• Bita don

Ba asiri ba ne cewa da alama kowa (* yana ɗaga hannu *) ya zama kyawawan sha'awar avocados. Nunin A: Masana kimiyya na Jami'ar Tufts kusan sun fasa intanet lokacin da suka ba da sanarwar cewa suna neman mutane su ci avocado a kowace rana a matsayin wani ɓangare na binciken lafiya na watanni shida-kuma suna son biyan mahalarta $ 300 don matsalar su. Nunin B: Matsakaicin mutum yana saukar da fam 8 na avocado kowace shekara, bisa ga Ma'aikatar Aikin Gona ta Amurka (USDA). Wannan ya ninka adadin avocadoes ɗin da suke ci shekaru ashirin da suka wuce.

Tunda 'ya'yan itatuwa da kayan marmari ba sa zuwa da lakabi, kaɗan daga cikin waɗanda suka damu sun san cikakkun abubuwan abinci na avocado, kada ku manta fa'idodin kiwon lafiya da yawa na avocados. Amma labari mai dadi: "Avocado yana daya daga cikin mafi kyawun abinci da za ku iya ci," in ji Kris Sollid, R.D., masanin ilimin abinci mai rijista kuma babban darektan sadarwa na abinci mai gina jiki na Majalisar Kula da Abinci ta Duniya.

"Mutane da yawa suna tunanin avocado ne kawai don abubuwan da ke cikin lafiyayyen su, amma suna alfahari da tarin sauran fa'idodi masu gina jiki," in ji Jenna A. Werner, R.D., mahaliccin Happy Slim Healthy. "Avocado yana samar da kusan kusan 20 bitamin, ma'adanai, da phytonutrients, kuma suna da kyakkyawan tushen fiber, wanda mutane da yawa ba su gane ba."

Gano waɗannan fa'idodin kiwon lafiya na avocado, da samun shawarwarin shiri da wahayi game da yadda ake ƙara ƙarin silky ~ abinci mai daɗi ~ ga abincinku.

Gaskiyar Abincin Avocado

Abu na farko da farko: servingaya daga cikin hidimar ba gaba ɗaya avocado (ko ma rabin ɗaya). Christy Brissette, R.D., wani masanin abinci mai rijista kuma wanda ya kafa kamfanin samar da abinci mai gina jiki da abinci na tushen Chicago 80 Twenty Nutrition ya ce: "Ɗaya daga cikin hidimar avocado shine kashi uku na matsakaiciyar avocado, wanda kusan adadin kuzari 80 ne." "Nakan ci rabin a lokacin cin abinci kuma wasu abokan cinikina suna cin avocado gaba daya bisa ga burinsu."

Anan ne bayanin abinci mai gina jiki don hidima guda ɗaya (kusan gram 50, ko 1/3 na matsakaici) avocado, a cewar USDA:

• Kalori 80
• 7 grams mai
• 1 gram na furotin
• 4 grams na carbohydrate
• 3 grams na fiber

Don haka, shin avocado yana da furotin? A zahiri eh, amma kawai gram 1 a kowace hidima.

Ko da yake dan kadan haske idan yazo da furotin, 'ya'yan itacen ba kome ba ne da akasin haka (ma'ana an ɗora shi) tare da sauran kayan abinci. ICYMI a sama, hidimar 'ya'yan itaciyar guda ɗaya tana ba da kusan bitamin da ma'adanai 20, gami da (amma tabbas ba a iyakance su ba) gram 3 na fiber da microgram 40 na folate. Kuma kada mu manta cewa kowace hidima tana da miligram 240 na potassium, wanda, BTW, ya fi na banana. NBD. (Kasance daga avocado ko 'nana, potassium yana ɗaya daga cikin mafi kyawun ma'adanai don haɓaka aikin motsa jiki da sarrafa hawan jini.)

Lambobi suna da kyau kuma duka -kuma gaskiyar abincin abincin avocado kyakkyawa ne but -amma sashi ne kawai na hoton. Don fahimtar ainihin abin da ke sa wannan 'ya'yan itacen (eh,' ya'yan itace ne!) Ya cancanci duk abin talla, kuna buƙatar duba fa'idodin kiwon lafiya.

Amfanin lafiya na Avocados

"Avocados abinci ne mai ƙoshin abinci, ma'ana suna ba ku ƙoshin lafiya mai yawa don kuɗin ku. Mafi yawan kitsen yana da ƙoshin lafiya na zuciya, kuma ba su da sodium a zahiri," in ji Werner.

Whoop, akwai shi: f-kalma, mai. Lokaci ya wuce kwanakin da aka ɗauki duk kitse a matsayin aljanu masu cin abinci da TG don hakan. A yau, duk game da cin abinci ne dama fats, irin su unsaturated fats-daya daga cikinsu (monosaturated) za a iya samu a cikin avocados. Waɗannan kitsen lafiya suna ɗaya daga cikin manyan 'yan wasan bayan yawancin fa'idodin lafiyar avocado.

Rage cholesterol kuma rage haɗarin cututtukan zuciya. Rufewa kusan gram 5 a kowace hidima, fatsin da ke cikin monocaturated a cikin avocados-aka omega-9s, daidai da waɗanda ake samu a cikin man zaitun-suna da ikon rage LDL (mara kyau) cholesterol kuma, bi da bi, rage haɗarin ku na zuciya. cuta da bugun jini. A zahiri, ƙara avocado ɗaya a kowace rana zuwa abinci mai matsakaicin matsakaici yana da alaƙa da ƙananan cholesterol da LDL (mummunan) cholesterol bisa ga binciken da aka buga a cikinJaridar American Heart Association. Kuma idan aka kwatanta da wadanda suka ci abinci maras kitse, mai yawan kuzari mai kalori iri daya, manya masu kiba ko masu kiba da suka cinye rabin avocado tare da abincinsu sun nuna karancin alamun kumburi da inganta lafiyar zuciya, a cewar wani bincike. da aka buga a mujallar Abubuwan gina jiki.

Taimaka tare da narkewa. Kamar yawancin 'ya'yan itatuwa, avocados suna cike da fiber. Musamman musamman, kusan kashi 25 na fiber a cikin avocados mai narkewa, yayin da kashi 75 baya narkewa, a cewar bincike. Me yasa hakan yake da mahimmanci? Domin fiber mai narkewa yana narkewa a cikin ruwa kuma yana samar da wani abu mai kama da gel idan ya haɗu da ruwaye, yana ɗaukar ƙarin sarari a cikin ciki kuma yana kiyaye ku tsawon lokaci. Hakanan yana taka muhimmiyar rawa wajen ƙirƙirar kujera yayin da yake motsawa ta hanyar GI ɗin ku. (Ƙara kari: fiber na iya rage haɗarin kansar nono.) 

Daidaita sukari na jini. Fiber mai narkewa zai iya taimakawa wajen daidaita sukarin jini-wani ɗayan fa'idodin kiwon lafiya da yawa na avocado. Binciken da aka buga a Jaridar Abinci da aka samu ta hanyar ƙara kusan rabin avocado a abincin rana, mahalarta sun ba da rahoton ƙara gamsuwa da rage sha'awar cin abinci daga baya kuma gwaje-gwajen sun nuna babu hauhawar sukari a cikin jini.

Ƙarfafa ƙasusuwanku. Hakanan akan jerin bitamin da ma'adanai 20 a cikin kowane sabis na 'ya'yan itacen taurari duka? Calcium da bitamin C, D, da K-duk waɗannan su ne mabuɗin don kiyaye kasusuwa masu ƙarfi. Mai sauƙi kamar haka.

Taimako cikin sha na gina jiki. Ku ci abinci mai gina jiki? Ka je, Glen Coco… amma kar ka tsaya a nan. Hakanan yana da mahimmanci don cinye abubuwan gina jiki shine iya shayar da su (don girbe amfaninsu). Shiga: avocados. Nazarin da aka buga a Jaridar Gina Jiki ya nuna cewa ƙara avocado ko man avocado zuwa salatin ko salsa na iya ƙara yawan sha na gina jiki.

Nawa Avocado Ya Kamata Ku Ci?

Ee, ana iya samun abu mai kyau da yawa. Ko da yin la’akari da taurarin taurari na gaskiyar abubuwan gina jiki na avocado.

"Idan kuna cunkoson wasu abinci ta hanyar cin wani abinci - har ma da mafi ƙoshin abinci - da yawa, hakan na iya zama wauta," in ji Brissette. "Iri-iri shine mabuɗin don cin abinci mai kyau, don haka idan avocado shine tushen kitse kawai, kuna rasa fa'idodin kiwon lafiya daban-daban daga goro da iri, kifin kitse, da man zaitun."

Babban daki-daki don ba da hankali ga, yana nuna Werner: girman yanki.

"Rabon ya dogara da burin ku na abinci mai gina jiki. Cin lafiya gaba ɗaya na iya bambanta da cin lafiya ga wata manufa ta musamman, kamar rage nauyi ko ƙima. Sanin burin ku na iya taimaka muku samun madaidaicin rabo da ƙimar amfani a gare ku," in ji Werner. (Mai alaƙa: A ƙarshe, Jagora mai Sauƙi-da-bi don Girman Sashe na Lafiya)

Servingaya daga cikin hidima (sake, kashi ɗaya bisa uku na 'ya'yan itacen matsakaici)' yan lokuta kowane mako a matsayin wani ɓangare na jimlar adadin kuzari yakamata ya zama wuri mai aminci don farawa.

TL; DR: "Idan kuna cin avocado kowace rana kuma kuna zabar nau'in sauran abinci mai kyau, mai girma!" In ji Brissette. "Kuna so ku ƙara dukan avocado ga kowane abinci? Wataƙila ba haka ba, sai dai idan kuna ƙoƙarin samun nauyi kuma kuna son haɓaka calories."

Yadda ake Shirya da Amfani da Avocados

Yanzu da kuka sami cikakken bayani game da darajar sinadirai na avocado, lokaci yayi da za ku yanki ku bauta wa superfruit.

Bayan kun zaɓi cikakke cikakke avocado, yi amfani da waɗannan nasihu da dabaru guda biyar don shirya da adanawa da wayo:

1. Kurkura shi. "Duk da cewa ba za ku ci waje na avocado ba, ku tuna ku wanke shi kafin ku sare shi! , "in ji Werner. Don ƙarin gamsar da ku, sabuntawar kwanan nan kan binciken da FDA ta yi ya ba da rahoton cewa sama da kashi 17 na samfuran fata na avocado sun gwada inganci don listeria, don haka da gaske bai kamata ku tsallake wannan matakin ba.
2. Yanke wayo. Guji "hannun avocado" ko raunin avocado na Meryl Streep -style ta prepping kamar pro. Yanke duk tsawon tsawon 'ya'yan itacen kuma juya don raba halves. A hankali amma da ƙarfi ƙasa ruwan a tsakiyar rami, kuma ku karkatar da 'ya'yan itacen don cirewa, in ji Morgan Bolling, babban edita a Mujallar Cook's Country.
3. Fesa shi da citrus. Don kula da wannan sabon koren launi kaɗan bayan yankan, matsi akan wasu lemun tsami ko ruwan 'ya'yan lemun tsami, yana ba da shawara Sollid. "Ruwan Acidic kamar waɗannan yana taimakawa jinkirin aiwatar da launin ruwan kasa. Sannan ku rufe shi da murfin filastik kuma ku tabbatar da samun ingantaccen hatimi. Oxygen yana hanzarta aiwatar da launin launin fata, don haka don ƙarin kariya na kariya za ku iya sanya avocado da aka nannade a cikin kwandon iska," in ji shi.
4. Jiƙa shi a cikin kwano. "A ajiye rabin avocado a yanka a cikin kwano na ruwan lemun tsami, idan dai an shafe gefen da aka yanke a cikin ruwan, to ya kamata a kiyaye shi har tsawon kwana biyu. kofuna na ruwa, ”in ji Bolling.
5. Vacuum - rufe shi. Bolling ya ce, "Tsarin ɓangarorin avocados zai sa su zama kore fiye da kowace hanya," in ji Bolling, tun da iskar oxygen ke haifar da launin ruwan kasa.

Yanzu gwada waɗannan ƙwararrun- da hanyoyin edita da aka yarda da su don amfani da shi (bayan ƙoshin avocado):

• Yi amfani da avocado maimakon mayonnaise a cikin salatin kwai ko salatin kaza.
• Sauya avocado don man shanu a cikin kayan da aka gasa.
• Kauri smoothies tare da daskararre ko sabo avocado.
• Grill da kaya avocado halves tare da masara da wake salsa.
• Yanke ɓangarorin avocado mai ƙanƙara da karkace a cikin wani yanki mai nuna siffa mai siffar fure.
• Sanya avocado a cikin cikowar cheesecake lemun tsami.
• Haɗa avocado cikin margaritas.

Bita don