Kalori Nawa Suna Cikin Avocado?

Wadatacce

• Gaskiyar abinci mai gina jiki don avocados
• Avocado, danye
• Shin mai a cikin avocados yana da lafiya?
• Sauran amfanin kiwon lafiya na cin avocados
• Vitamin da ma'adanai a cikin avocados
• Ya kamata ku ci 'ya'yan itacen avocado?
• Hanyoyi don hada avocados a cikin abincinku
• Ku ci avocado don karin kumallo
• Ku ci avocado don abincin rana ko abincin dare
• Takeaway
• Yadda ake yanka avocado

Bayani

Ba a amfani da Avocados kawai a cikin guacamole. A yau, sun kasance tsararren gida a duk fadin Amurka da sauran sassan duniya.

Avocados 'ya'yan itace ne masu lafiya, amma ba su da mafi ƙarancin adadin kuzari da mai.

Gaskiyar abinci mai gina jiki don avocados

Avocados 'ya'yan itace ne masu siffar pear na itacen avocado. Suna da fata koren fata. Sun ƙunshi babban iri guda wanda ake kira dutse. A Hado avocado shine mafi ƙarancin avocado a duniya. Yana da nau'ikan da aka fi sani a Amurka.

Yayin da suka balaga, avocados sun zama koren duhu zuwa baƙi. Avocados ya bambanta a cikin girma. Yawancin avocados a cikin shagunan kayan abinci matsakaici ne.

Gwargwadon aikin da aka ba da shawara yana kusan kashi ɗaya cikin biyar na matsakaiciyar sikila. Anan ga adadin adadin kuzari da mai a cikin avocado.

Avocado, danye

Shin mai a cikin avocados yana da lafiya?

Avocados suna da mai. Amma ba shine kitse mai wadatar da zaku samu a cikin wasu kayan kiwo mai cike da ƙiba, jan nama, da galibin abinci na tarko ba. Heartungiyar Zuciya ta Amurka (AHA) ta ba da shawarar iyakance kitsen mai a cikin abincinku don rage haɗarin cututtukan zuciya.

Amma nazarin meta na 2011 bai sami dangantaka tsakanin kitsen mai ba, cututtukan zuciya, da bugun jini ba. Yana iya kasancewa mai mai, nau'in mai da ake samu a cikin mai mai ƙarancin hydrogen kamar margarine, yana taka rawar gani. Kodayake, AHA yana tsaye da jagororinta na yanzu.

Avocados yana da adadi kaɗan kawai na kitsen mai. Mafi yawan kitse a cikin avocados shine mai ƙin faty acid (MUFAs). Ana tunanin MUFAs sun rage duka cholesterol da “mummunan” cholesterol ɗinku (LDL), kuma ƙara haɓaka “mai kyau” cholesterol (HDL).

Sauran amfanin kiwon lafiya na cin avocados

Avocados na iya taka rawa wajen rigakafin cutar kansa. Karatun ya nuna cewa sinadarai masu amfani da sinadarai a cikin avocados na iya hana ci gaban kuma haifar da mutuwar kwayar halittar layin salula mai cike da larura.

Avocados shine kyakkyawan tushen fiber. Wannan yana taimakawa hana maƙarƙashiya. Servingaya daga cikin hidimar yana dauke da fiber na gram 2. Fiber shima yana taimakawa wajen cika ka tsawon lokaci, wanda zai iya hana cin abinci fiye da kima.

Participantswararrun masu nazarin girma masu matsakaicin nauyi da matsakaici waɗanda suka ci kusan rabin Hass avocado a abincin rana sun ji cike na tsawon awanni uku zuwa biyar daga baya. Matakan sikari na jini sun fi karko fiye da na mahalarta waɗanda suka ci abincin rana mara kyauta na avocado.

Rahoton shekara ta 2013 ya gano cewa cin avocados yana da alaƙa da ingantaccen abinci, cin abinci mai gina jiki, da rage haɗarin cututtukan rayuwa.

Vitamin da ma'adanai a cikin avocados

Red nama na iya inganta kumburi a cikin jiki, saboda wani ɓangare na wadataccen mai mai. Kumburi wani mawuyacin haɗari ne na cututtukan zuciya da jijiyoyin jini. Avocados na iya taimakawa rage ƙonewa a cikin jiki.

Wani karamin binciken da aka gudanar a shekara ta 2012 ya gano cewa cin rabin Rabon avocado tare da burger maimakon cin burger shi kadai ya taimaka wajen rage samar da abubuwa masu inganta kumburi a jiki.

Dangane da bincike, avocados na iya taimaka wa jikin ku shan takamaiman abubuwan gina jiki daga wasu abinci.

Avocados bashi da cholesterol, bashi da sodium, kuma yana da karancin sukari. Suna da wadataccen tushen bitamin da ma'adinai da yawa, gami da waɗannan masu zuwa:

• bitamin A
• bitamin K
• bitamin C
• bitamin E
• baƙin ƙarfe
• potassium
• tutiya
• manganese
• B bitamin (banda B-12)
• choline
• betaine
• alli
• magnesium
• phosphorus
• jan ƙarfe
• folate

Ya kamata ku ci 'ya'yan itacen avocado?

Wataƙila kun taɓa jin fa'idar cin 'ya'yan itacen avocado. Bincike mai tasowa yana nuna cewa tsaba na iya samun maganin antimicrobial da anti-inflammatory.

Waɗannan na iya taimaka wa wasu yanayin kiwon lafiya, amma yawancin binciken da aka yi amfani da cire ƙwayoyin avocado ba cikakke ba, sabo ne tsaba avocado. Ba'a riga an kafa shi ba idan ƙwayoyin avocado suna da lafiya don ci.

Hanyoyi don hada avocados a cikin abincinku

Avocados na creamy suna da ɗanɗano mai ƙoshin lafiya. Gwada waɗannan dabarun don ƙara su zuwa abincinku.

Ku ci avocado don karin kumallo

• yada mashin avocado akan toast maimakon man shanu
• manyan kwayayen da aka nika tare da busasshiyar avocado
• fasa kwai a cikin rabin avocado (a jiki) sannan a gasa a 425 ° na kimanin minti 20

Ku ci avocado don abincin rana ko abincin dare

• avoara alaykado da aka yanka da salad ko kalar salad
• pureara tsarkakakkun avocado a cikin dankalin turawa mai dankali maimakon kirim mai tsami
• A dama da avocado a dafa shi a cikin taliya mai zafi maimakon marinara sauce
• saman burger da kuka fi so da yanka avocado

Takeaway

Avocados yana da lafiya, amma wannan ba ya ba ku kwandon shara don cin su ba tsayawa. Duk da yawan abincin su na abinci mai gina jiki, idan ka ci da yawa, kana cikin haɗarin tattara ƙarin fam.

Lokacin jin daɗin zama wani ɓangare na ingantaccen abinci mai kyau, a gefe guda, avocados na iya taimaka maka rasa nauyi. Kada ku ci avocados ban da abinci mara kyau. Madadin haka, maye gurbin abinci mara kyau a cikin abincinku kamar sandwich wanda ke yaɗuwa da avocados.

Lura: Idan kun kasance masu rashin lafiyan latex, yi magana da likitanka kafin cin avocados. Kimanin kashi 50 cikin ɗari na mutanen da ke rashin lafiyan layin sun nuna rashin amsa ga wasu fruitsa fruitsan itace kamar avocados, ayaba, da kiwi.

Yadda ake yanka avocado