An Gano Avocados: Fatty, Fabulous, kuma Cike da Fa'idodi

An yanka sabbin avocado kuma an raba su biyu a kan allon yanka katako na ƙauye tare da lemun tsami, cilantro, da kwano na avocado gaba ɗaya a bango. Danna ko danna hoton don ƙarin bayani.

Key Takeaways

• Avocado yana da yawan fiber, wanda ke taimakawa wajen biyan shawarwarin yau da kullun.
• Su ne tushen kitse mai lafiya, wanda ya yi daidai da ƙa'idodin lafiyar zuciya na Ƙungiyar Zuciya ta Amurka.
• Cin avocado sau biyu a mako na iya rage barazanar kamuwa da cututtukan zuciya da kashi 16-22%, kamar yadda wani bincike da aka yi kwanan nan ya nuna.
• Rabin avocado yana ba da kashi 15% na bitamin K a kowace rana kuma yana tallafawa lafiyar kwakwalwa ta hanyar lutein.
• Guacamole yana ba da fiber 6g a kowace rabin kofi, wanda ke taimakawa narkewar abinci da cikawa.

Gabatarwa ga Cibiyar Samar da Abinci Mai Gina Jiki: Avocado

Avocado an san shi da abinci mai kyau na avocado saboda yawan sinadarin da ke cikinsa. Suna cike da bitamin, ma'adanai, da zare. Hakanan suna da kitse mai lafiya kuma ba su da sukari sosai.

Avocado ɗaya tana da kusan nau'ikan bitamin da ma'adanai guda 20. Tana da potassium fiye da ayaba. Kitsensu, kamar oleic acid, yana taimakawa zuciya kuma yana rage kumburi.

Avocado ya fito ne daga Mesoamerica amma yanzu ana noma shi a duk faɗin duniya. California ita ce babbar mai samar da amfanin gona a Amurka Fiye da gonaki 5,000 a California suna noma miliyoyin fam na avocado kowace shekara. Avocado na Hass shine nau'in da aka fi sani saboda yanayinsa mai laushi da ɗanɗano mai laushi.

Akwai kuma wasu nau'ikan avocado. Fuerte yana da ɗanɗanon man shanu, kuma Pinkerton ba ya yin launin ruwan kasa da sauri. Kowane iri yana da kyau ga abinci daban-daban, daga smoothies zuwa salads. Avocado na Hass yana yin duhu idan ya nuna, wanda ke nufin yana da ɗanɗanon da ya fi kyau.

Avocado kuma cike yake da bitamin C, E, da K, da kuma folate da magnesium. Suna da sinadarai masu gina jiki sosai kuma ana iya amfani da su ta hanyoyi da dama. Suna taimakawa wajen rage kiba da lafiyar zuciya, wanda hakan ya sa suka zama kyakkyawan zaɓi ga kowace irin abinci.

Bayani Mai Muhimmanci Kan Abincin Avocado

Avocado yana cike da muhimman sinadarai masu gina jiki. Matsakaicin avocado, kimanin gram 201, yana da adadin kuzari 322 da gram 14 na zare. Wannan kusan rabin abin da muke buƙata a kowace rana. Suna ba da babban gauraya na kitse, zare, da bitamin.

Yawancin kitsen da ke cikin avocado yana da monounsaturated, inda oleic acid shine babban sinadari. Waɗannan kitsen suna da kyau ga zukatanmu ta hanyar rage mummunan cholesterol.

Suna da wadataccen bitamin kamar B5 da potassium, waɗanda ke taimakawa ƙarfinmu da zuciyarmu. A gaskiya ma, rabin avocado yana da potassium fiye da ayaba gaba ɗaya.

• Ya ƙunshi bitamin C, E, K, da B (B2, B3, B5, da B6)
• Ya ƙunshi magnesium, jan ƙarfe, da manganese don lafiyar ƙashi da jijiyoyi
• Yana samar da lutein da zeaxanthin don lafiyar ido

Avocado yana da gram 30 na kitse, galibi monounsaturated, wanda yake da kyau ga zukatanmu. Fiber ɗinsu yana taimakawa wajen sarrafa sukari a cikin jini kuma yana kiyaye lafiyar hanjinmu. Ganin cewa kashi 17% na Amurkawa ba sa samun isasshen fiber, avocado hanya ce ta halitta don biyan wannan buƙata.

Lafiyar Zuciya: Yadda Avocado Ke Taimakawa Tsarin Zuciyar Ka

Avocado yana ɗaya daga cikin abincin da ke da amfani ga lafiyar zuciya. Bincike ya nuna cewa suna taka muhimmiyar rawa wajen kiyaye lafiyar zuciyarka. Wani bincike da aka gudanar a shekarar 2022 a cikin mujallar ƙungiyar masu fama da cututtukan zuciya ta Amurka ya binciki manya sama da 100,000 tsawon shekaru 30.

Waɗanda suka ci avocado sau biyu a mako suna da ƙarancin haɗarin kamuwa da cututtukan zuciya da kashi 16%. Haka kuma suna da ƙarancin haɗarin kamuwa da cututtukan zuciya da kashi 21%. Wannan idan aka kwatanta da waɗanda ba sa cin avocado sosai.

Avocado yana aiki ta hanyoyi da dama don taimakawa zuciyarka. Kitsensu mai yawan kitse yana taimakawa wajen rage mummunan cholesterol da kuma ƙara cholesterol mai kyau. Wannan shine mabuɗin hana toshewar jijiyoyin jini.

Yawan sinadarin potassium da ke cikinsu yana taimakawa wajen daidaita matakan sodium. Wannan yana rage matsin lamba a jijiyoyin jini. Haka kuma, sinadarin cholesterol da ke narkewa a cikin su yana taruwa a cikin tsarin narkewar abinci kafin ya shiga cikin jini.

• Sauya rabin rabon man shanu, cuku, ko nama da aka sarrafa a kowace rana da avocado yana rage haɗarin kamuwa da cututtukan zuciya da kashi 16-22%.
• Avocado yana dauke da beta-sitosterol, wani sinadari mai gina jiki wanda ke taimakawa wajen daidaita matakan cholesterol.
• Kowace rabin avocado tana samar da 136 mcg na lutein, wani maganin hana kumburi wanda ke da alaƙa da lafiyar jijiyoyin jini.

Ƙungiyar Zuciya ta Amurka ta ba da shawarar avocado a cikin abincin da ake ci a cikin Bahar Rum. Waɗannan abincin sun fi mayar da hankali kan kitsen da ake samu daga tsirrai. Domin samun mafi kyawun fa'idodin lafiyar zuciya, yi amfani da abinci sau biyu a mako.

Ƙananan musanya kamar amfani da avocado a cikin salati ko sandwiches na iya yin babban canji. Suna iya inganta lafiyar zuciyarka akan lokaci.

Amfanin Gudanar da Nauyi Duk da Yawan Kalori

Avocado yana da kimanin kalori 160 a kowace oza 3.5. Amma, haɗin sinadarai na musamman da suke da shi yana da kyau don rage nauyi avocado. Suna da kitse mai lafiya don sarrafa nauyi wanda ke aiki tare da fiber don rage narkewar abinci. Wannan yana sa ka ji ƙoshi kuma yana taimaka maka rage cin abinci.

Bincike ya nuna cewa cin avocado na iya rage yiwuwar kamuwa da kiba da kashi 9% idan aka kwatanta da waɗanda ba sa cin sa.

Abincin da ke ƙara gamsuwa kamar avocado yana taimakawa wajen sarrafa yunwa. A wani bincike, mutanen da suka ci avocado a abincin safe suna jin ƙoshi har tsawon awanni shida. Rabin avocado yana da gram 6 na zare da gram 8 na kitse mai lafiya. Waɗannan suna taimakawa wajen rage alamun yunwa, suna taimaka maka ka rage cin kalori.

• Cin avocado 1 a kowace rana tare da rage kalori ya haifar da raguwar nauyi iri ɗaya da sauran abinci, a cikin gwaji na makonni 12.
• Mata masu shan avocado a kowace rana suna rage kitsen ciki da kashi 10% cikin makonni 12, wanda hakan ke nufin rage kitsen ciki mai cutarwa wanda ke da alaƙa da haɗarin kamuwa da ciwon suga.
• Wani bincike da aka gudanar ya gano cewa masu cin avocado suna da ƙananan kugu da ƙarancin kiba.

Avocado yana da kashi 77% na adadin kuzarin da yake samu daga kitse. Amma, kitsen da ke cikinsa da kuma sinadarin fiber suna ƙara yawan kuzarin da ke cikinsa. Cin ƙananan abinci tare da abinci mai kyau zai iya taimaka maka rage kiba ba tare da adadin kuzari da yawa ba. Mayar da hankali kan waɗannan kitse masu lafiya don sarrafa nauyi na iya haifar da nasarar abinci mai ɗorewa.

Lafiyar narkewar abinci da kuma sinadarin fiber a cikin Avocado

Avocado yana da kyau ga lafiyar tsarin narkewar abinci domin yana cike da sinadarin fiber. Kowannensu yana da kimanin gram 14 na fiber, wanda shine kusan rabin abin da kuke buƙata kowace rana. Wannan fiber yana taimakawa wajen kiyaye tsarin narkewar abinci cikin sauƙi.

Zaren da ke cikin avocado na musamman ne domin yana da sassan da ba sa narkewa da kuma waɗanda ke narkewa. Zaren da ba ya narkewa yana taimakawa wajen ci gaba da motsi, yayin da zaren da ke narkewa yana rage narkewar abinci. Wannan yana taimaka maka jin ƙoshi na dogon lokaci kuma yana hana rashin jin daɗi.

Avocado kuma yana da amfani ga hanji. Suna da sinadarai da ke ciyar da ƙwayoyin cuta masu kyau a cikin hanji. Wani bincike ya gano cewa cin avocado kowace rana na iya ƙara ƙwayoyin cuta masu kyau a cikin hanji da kashi 26-65%.

Wannan ƙwayar cuta mai kyau tana samar da butyrate, wanda yake da mahimmanci ga hanji. Hakanan yana taimakawa rage kumburi a cikin hanji. Bugu da ƙari, cin avocado na iya rage mummunan acid na bile a cikin jikinka.

Avocado kuma yana taimakawa wajen tsarkake jikinka daga gubobi. Fiber ɗinsu yana ɗaurewa da sharar gida da gubobi, yana taimaka musu su fita daga jikinka. Da kashi 80% na ruwa, suna kuma taimakawa wajen kiyaye ka da ruwa. Ji daɗin su a cikin smoothies, salads, ko kuma a matsayin abin ciye-ciye mai daɗi da lafiya.

• Avocado 1 = gram 14 na zare (40% na DV)
• Tasirin prebiotic yana ƙara yawan ƙwayoyin cuta masu samar da butyrate
• Bincike: Kashi 26% na karuwar bambancin ƙwayoyin cuta a cikin hanji

Ƙara avocado a cikin abincinka yana da kyau ga hanjinka da lafiyarka gaba ɗaya. Fiber ɗin da ke cikinsa na prebiotic da sinadarai masu gina jiki sun sa su zama kyakkyawan zaɓi ga duk wanda ke neman inganta fa'idodin narkewar avocado.

KYAU DAGA CIKI: Fatar Avocado da Gashi Amfanin Avocado

Avocado ba wai kawai abin sha ne mai daɗi ba. Suna cike da sinadarai masu hana tsufa waɗanda ke sa fatar jikinka da gashinka su yi kyau. Bitamin C da E suna yaƙi da lalacewa daga rana da gurɓatawa.

Kusa da fatar avocado mai ɗorewa tare da laushi mai laushi a ƙarƙashin haske na halitta mai laushi. Danna ko danna hoton don ƙarin bayani.

Kitse mai lafiya da ke cikin avocado yana sa fatar jikinka ta yi laushi kuma tana rage wrinkles. Wani bincike da aka yi a shekarar 2010 ya nuna cewa cin kitse mai lafiya da yawa na iya sa fatar jikinka ta yi kyau. Waɗannan kitsen kuma suna sa gashinka ya yi ƙarfi kuma ba sa saurin karyewa.

• Vitamin C (10mg a kowace 100g) yana ƙara yawan samar da collagen ga fata mai ƙarfi.
• Bitamin E (2.07mg) yana kare mutum daga lalacewar UV, yana rage tsufa da wuri.
• Omega-3 fatty acids suna ciyar da busasshen gashi da fatar kai mai laushi.

Avocado kamar maganin kwalliya ne na halitta. Suna kiyaye fatar jikinka da ruwa kuma suna rage kumburi. Ga gashinka, suna samar da biotin da furotin don gyara lalacewar da kuma jan ƙarfe da ƙarfe don sa ta girma.

Gwada ƙara avocado a cikin smoothies, salads, ko abin rufe fuska. Wani bincike da aka yi a shekarar 2011 ya gano cewa suna iya kare kansu daga lalacewar UV. Don samun sakamako mafi kyau, ku ci su a matsayin wani ɓangare na abinci mai kyau. Kullum ku gwada samfuran avocado a ƙaramin yanki da farko don guje wa duk wani rashin lafiyan. Bari avocado ya taimaka muku haskakawa daga ciki zuwa waje.

Amfanin Aikin Kwakwalwa da Fahimtar Lafiya

Avocado ba wai kawai yana da laushi ba. Suna taimakawa lafiyar kwakwalwa ta avocado tare da sinadarai masu gina jiki kamar lutein. Lutein carotenoid ne wanda ke taimakawa wajen kiyaye kwakwalwa kaifi. Cin avocado a rana na iya ƙara yawan lutein a cikin jini, wanda yake da kyau ga kwakwalwa da idanu.

Wani bincike da aka yi da manya 84 ya nuna ƙaruwar mai da hankali bayan makonni 12. Sun fi yin gwaje-gwajen kula da hankali kamar aikin Flanker.

Binciken da aka yi kwanan nan ya nuna cewa abinci mai gina jiki kamar avocado yana kare ƙwayoyin kwakwalwa. Wani bincike da aka yi wa tsofaffi 2,886 ya gano cewa masu cin avocado sun fi yin aiki a gwaje-gwajen ƙwaƙwalwa da harshe. Misali, sun sami maki 7.1 a lokacin da aka sake tunawa da su nan take, idan aka kwatanta da maki 6.5 ga waɗanda ba su ci avocado ba.

An ga waɗannan bambance-bambancen ko da bayan daidaitawa da shekaru, ilimi, da matakan aiki.

• Lutein: Yana taruwa a cikin kyallen kwakwalwa, wanda hakan ke sa ayyukan jijiyoyi su fi inganci.
• Bitamin E: Yana aiki azaman maganin hana tsufa, yana kare ƙwayoyin kwakwalwa daga lalacewa
• Bitamin B: Yana taimakawa rage homocysteine, wani sinadari da zai iya cutar da aikin kwakwalwa

Sinadaran Avocado masu kare jijiyoyi sun yi daidai da abincin Bahar Rum, wanda yake da kyau ga kwakwalwa. Mutanen da suka bi irin wannan tsarin abinci sun yi maki 1 mafi kyau a gwaje-gwajen fahimta na duniya. Duk da cewa ana buƙatar ƙarin bincike, alamun farko sun nuna cewa avocado na iya taimakawa wajen tsara tsarin abinci na haɓaka ƙwaƙwalwa.

Ganin cewa ana sa ran kamuwa da cutar Alzheimer zai ninka sau uku nan da shekarar 2060, waɗannan binciken suna da kyau. Suna ba da hanyar cin abinci mai gina jiki don tallafawa lafiyar kwakwalwa har abada.

Halayen hana kumburi na Avocado

Avocado an san shi da kaddarorin abinci masu hana kumburi. Suna da cakuda na musamman na sinadarai waɗanda ke yaƙi da kumburi mai ɗorewa. Wannan yana da alaƙa da cututtuka kamar amosanin gabbai da matsalolin zuciya. Avocado yana ɗauke da saponins, carotenoids, da polyphenols waɗanda ke rage alamun kumburi a jiki.

Binciken da aka yi kwanan nan ya nuna cewa tsaban avocado suna da kaddarorin hana kumburi na halitta. Masu binciken Penn State sun gano cewa abubuwan da aka samo daga waɗannan tsaba suna rage kumburi a gwaje-gwajen dakin gwaje-gwaje. Wannan ya yi daidai da yadda al'adun Aztec da Maya suka yi amfani da su don magance kumburi da zafi.

• Cirewar iri na avocado ya nuna tasirin hana kumburi a ƙarancin yawan da aka samu a cikin binciken dakin gwaje-gwaje.
• Yawan sinadarin polyphenol na iri ya wuce na naman avocado, wanda hakan ke samar da karfi wajen hana tsufa.
• Wani bincike da aka gudanar a shekarar 2023 a fannin Advances In Food Technology and Nutritional Sciences ya shafi mahalarta 5,794. Bai nuna wani muhimmin bambanci a cikin alamomin kumburi tsakanin masu amfani da avocado da waɗanda ba sa amfani da shi. Amma ya nuna fa'idodin iri da ba a taɓa amfani da su ba.

Duk da cewa shan avocado gaba ɗaya bai da alaƙa da ƙarancin kumburi a cikin wannan binciken, sakamakon binciken dakin gwaje-gwaje ya nuna cewa za a iya haɓaka mahaɗan iri zuwa abinci ko kari masu amfani. Ƙungiyar bincike da USDA ke ɗaukar nauyinta ta yi lasisin cire iri a matsayin mai canza launi a abinci, wanda ya nuna cewa yana da amfani a kasuwanci.

Domin bin tsarin cin abinci mai kumburi na yau da kullun, ƙara ɓangaren avocado da kuma bincika samfuran iri na iya tallafawa lafiya na dogon lokaci. Haɗa avocado da sauran abincin da ke hana kumburi yana haifar da daidaitaccen tsarin kula da kumburi ta halitta.

Lafiyar Ido da Kariyar Gani daga Avocado

Avocado ba wai kawai yana da laushi ba. Suna da ƙarfi ga lafiyar ido na avocado. Suna cike da lutein da zeaxanthin, waɗanda ke aiki a matsayin garkuwa ta halitta ga idanunku. Wani bincike da aka yi a cikin Nutrients ya nuna cewa tsofaffi waɗanda ke cin avocado kowace rana sun sami ƙaruwa da kashi 25% a cikin matakan lutein. Wannan ya taimaka wajen inganta yawan launin macular, wanda shine mabuɗin toshe haske mai cutarwa da kare gani.

Wani gwaji na tsawon watanni shida ya kwatanta masu cin avocado da ƙungiyar da ke kula da lafiyarsu. Waɗanda ke cin avocado sun ƙara yawan launin macular ɗinsu da kashi 23%. Ƙungiyar da ke kula da lafiyarsu ba ta ga wata riba ba. Binciken ya kuma gano cewa matakan lutein masu yawa suna da alaƙa da ingantaccen ƙwaƙwalwa da mayar da hankali. Wannan yana nuna yadda lafiyar ido da kwakwalwa ke da alaƙa.

• Lutein na ƙungiyar Avocado ya tashi zuwa 414 nmol/L a cikin watanni shida idan aka kwatanta da 371 nmol/L don sarrafawa.
• Ingantaccen ingantaccen maganin matsaloli yana da alaƙa da ƙaruwar pigmentation na macular
• Kusan kashi 98% na bin ƙa'idodin sun nuna cewa cin abinci na yau da kullun yana da amfani ga yawancin abinci

Waɗannan abincin da ke ɗauke da lutein suna yin fiye da yaƙi da free radicals kawai. Kitsensu masu lafiya suna taimaka wa bitamin kamar C da E su yi aiki mafi kyau. Wannan yana taimakawa wajen yaƙi da damuwa ta oxidative, wanda ke da alaƙa da cataracts. USDA ta ce avocado sun fi shan lutein fiye da kari. Avocado yana kare ƙwayoyin retina kuma yana rage haɗarin lalacewar macular, yana tallafawa lafiyar gani na dogon lokaci.

Ƙara avocado a cikin abincinku tare da ganyen ganye da goro yana samar da abinci mai kariya daga gani. Suna da gauraye na musamman na sinadarai masu gina jiki kamar bitamin B da zeaxanthin. Waɗannan suna taimakawa wajen kiyaye idanunku aiki da kyau kuma suna rage haɗarin kamuwa da cutar AMD. Avocado yana da kyau a cikin smoothies ko salati, yana sa kowace abinci ta fi lafiya ga idanunku.

Bayanan shimfidar wuri da ke nuna rabin avocado a tsakiya, tare da ƙimar abinci mai gina jiki a hagu da kuma fa'idodin lafiya da aka kwatanta a dama. Danna ko danna hoton don ƙarin bayani.

Tsarin Kula da Sukari a Jini da Rigakafin Ciwon Suga

Manya sama da miliyan 22 a Amurka suna fama da ciwon suga na nau'in 2 (T2D). Kula da sukari a jini yana da mahimmanci. Avocado yana da kyau ga waɗanda ke da ciwon suga ko waɗanda ke cikin haɗarin kamuwa da shi. Suna da gram 12.79 kawai na carbohydrates a kowace gram 150.

Avocado yana da ƙasa da gram 1 na sukari da gram 10.1 na zare. Wannan yana rage narkewar abinci kuma yana sa sukari a cikin jini ya daidaita. Sun fi 'ya'yan itatuwa kamar apples ko ayaba kyau.

Wani bincike da aka yi da manya 6,159 ya nuna cewa cin avocado yana rage haɗarin T2D da kashi 30%. Fiber na avocado yana inganta yanayin insulin. Hakanan yana rage cholesterol na LDL, wanda yake da kyau ga zuciya.

Masu ciwon suga sun ninka haɗarin kamuwa da cututtukan zuciya, in ji Ƙungiyar Ciwon Suga ta Amurka. Cin abinci mai ƙarancin sukari kamar avocado yana taimakawa wajen daidaita sukarin jini. Kitsen da ke cikinsu (MUFAs) kuma yana rage ƙaruwar insulin bayan cin abinci.

• Abincin da ba shi da sinadarin glycemic kamar avocado yana sa sukari a cikin jini ya daidaita. Kitsen da ke cikinsa (MUFAs) yana rage yawan insulin bayan cin abinci.
• Wani bincike ya nuna cewa maye gurbin kashi 5% na carbohydrates a kowace rana da kitse mai kyau na avocado na iya rage haɗarin kamuwa da ciwon suga da kashi 18%.
• Yawan sinadarin avocado yana biyan kashi 40% na buƙatun yau da kullun, yana taimakawa wajen cike jiki da kuma rage yawan cin abinci da ke da alaƙa da canjin sukari a jini.

Haɗa avocado da abinci mai yawan carbohydrates don daidaita tasirin glycemic ɗinsu. Gwada avocado da aka niƙa a kan burodin hatsi gaba ɗaya ko kuma ƙara yanka a cikin salati. Ƙungiyar Zuciya ta Amurka ta ce MUFAs na avocado yana rage mummunan cholesterol na LDL.

Wannan yana taimakawa wajen magance haɗarin zuciya da ke tattare da ciwon suga. Don samun sakamako mafi kyau, haɗa waɗannan fa'idodin ciwon suga na avocado tare da motsa jiki akai-akai da kuma jagorar likita. Ƙananan canje-canje, kamar musanya abubuwan ciye-ciye masu sukari da avocado, na iya inganta matakan A1C da lafiyar metabolism.

Amfanin Ciki: Dalilin da Ya Sa Ya Kamata Mata Masu Ciki Su Ci Avocados

Avocado yana da matuƙar muhimmanci ga mata masu juna biyu a lokacin daukar ciki da kuma bayan haihuwa. Suna cike da folate, tare da 81 mcg a rabi, wanda shine kashi 20% na abin da muke buƙata a kowace rana. Folate yana taimakawa kwakwalwa wajen haɓaka, yana rage yiwuwar kamuwa da lahani kamar spina bifida.

Ciki kuma yana nufin sarrafa hawan jini, kuma avocado yana taimakawa wajen hakan. Suna da sinadarin potassium mai yawa, wanda yake da kyau don kiyaye hawan jini. Wannan zai iya taimakawa wajen hana hawan jini a lokacin daukar ciki.

Avocado kuma yana da yawan zare, inda yake dauke da gram 10 a cikinsa, wanda ke taimakawa wajen magance maƙarƙashiya. Matsalar da aka saba fuskanta a lokacin daukar ciki. Kitsensu masu lafiya suna taimakawa jiki wajen shan bitamin sosai, wanda ke taimakawa wajen bunkasa kwakwalwar jariri.

Ga uwaye masu shayarwa, avocado kyakkyawan zaɓi ne. Suna da bitamin E da antioxidants waɗanda ke sa madara ta fi kyau kuma suna inganta fatar uwa. Wannan yana da kyau ga uwa da jariri.

• Folate da ke cikin avocado yana rage haɗarin lalacewar bututun jijiyoyi da kashi 70% idan aka sha shi kafin haihuwa.
• Potassium yana taimakawa wajen daidaita hawan jini da kuma aikin tsoka a lokacin daukar ciki.
• Fiber yana taimakawa narkewar abinci kuma yana rage haɗarin kamuwa da ciwon suga na lokacin daukar ciki ta hanyar daidaita sukarin jini.
• Kitse mai lafiya yana ƙara yawan sinadarin gina jiki, yana amfanar da ci gaban kwakwalwar tayi.

Avocado kuma yana da kyau ga uwaye masu shayarwa. Suna da sinadarai masu gina jiki kamar lutein da bitamin C waɗanda ke inganta madara. Cin rabin avocado a rana yana ba da kashi 14% na folate da ake buƙata a kowace rana, bin ƙa'idodin haihuwa.

Zaɓar abinci mai wadataccen folate, kamar avocado, yana da mahimmanci. Yana taimakawa wajen tabbatar da cewa uwa da jariri suna samun sinadaran da suke buƙata a lokacin daukar ciki da shayarwa.

Hanyoyi Masu Kirkire-kirkire Don Haɗa Ƙarin Avocado a Cikin Abincinku

Ku yi amfani da waɗannan hanyoyi masu sauƙi don ƙara avocado a cikin abincinku. Suna da kyau don karin kumallo, abincin rana, har ma da kayan zaki. Gwada avocado smoothies don karin kumallo ko ku yi amfani da avocado da aka niƙa maimakon man shanu a cikin kayan gasa.

Don abinci mai daɗi, a haɗa su a miyar taliya ko a haɗa su a cikin miya. A cika rabin avocado da salatin kaza. A ƙara yanka a cikin kwano na hatsi ko a yi amfani da su azaman madadin mayonnaise a cikin sandwiches. Akwai girke-girke sama da 50 na avocado ga kowane abinci, daga soyayyen avocado zuwa tacos.

• Ra'ayoyi Masu Daɗi: A sa salati a saman tare da cubes, a haɗa su da miya mai tsami, ko a gasa su a cikin kwano na karin kumallo na ƙwai.
• Sauya Mai Daɗi: Yi mousse na cakulan da avocado, koko, da kuma mai zaki. A maye gurbin man shanu a cikin girke-girke na brownies—kofi 1 na avocado da aka niƙa daidai yake da kofi 1 na man shanu, yana rage adadin kuzari da kashi 70%.
• Smoothies: Haɗa avocado, ayaba, alayyafo, da madarar almond don samun abin sha mai gina jiki. Kowace cokali 2 tana da adadin kuzari 50—ƙasa da adadin kuzari 204 na man shanu.
• Nasihu Kan Yin Burodi: Yi amfani da cokali 2-4 na avocado da aka niƙa don maye gurbin ƙwai. Gwada brownies na avocado ko ice cream ta amfani da lemun tsami, madarar kwakwa, da zuma.

Avocado kuma suna da kyau a cikin miya. A doke su da lemun tsami, man zaitun, da tafarnuwa don samun ɗanɗano mai daɗi. Tsarinsu mai laushi yana sa su zama cikakke don maye gurbin kitse mai cike da kitse, yana ƙara wa abinci mai kyau ga zuciya ba tare da rage ɗanɗano ba.

Allo mai rustic tare da toast avocado, mousse, da sabbin kayan abinci a cikin saitin dafa abinci mai dumi. Danna ko danna hoton don ƙarin bayani.

Abubuwan da Za A Iya Yi Idan Ana Cin Avocado

Avocado galibi suna da amfani a gare ku, amma suna da wasu matsaloli. Suna da adadin kuzari mai yawa, don haka cin su daidai gwargwado yana da mahimmanci. Rabin avocado yana da kimanin adadin kuzari 230, don haka yana da mahimmanci a kula da yawan abincin da kuke ci.

• A zuba rabin avocado a cikin rabin a kowane rabo domin samun daidaiton abinci.
• Bibiyar rabon abinci idan kana da ikon sarrafa adadin kuzari.

Rashin lafiyar avocado ba kasafai ake samunsa ba amma yana iya faruwa. Idan kana jin ƙaiƙayi ko kumburi bayan cin abinci, yana iya zama rashin lafiyar. Wannan rashin lafiyar wani lokacin yana da alaƙa da latex. Idan kana da wata matsala, sai ka nemi likita nan da nan.

Avocado kuma yana da yawan bitamin K. Wannan na iya zama matsala idan kuna shan magungunan rage jini kamar warfarin. Idan kuna shan waɗannan magungunan, yi magana da likitan ku game da cin avocado. Suna iya taimaka muku guje wa duk wata haɗarin toshewar jini.

Shawarwari masu kyau game da adana avocado suna taimakawa wajen kiyaye su sabo. A adana avocado marasa nuna a zafin ɗaki har sai sun yi laushi. Da zarar sun nuna, a saka su a cikin firiji har zuwa mako guda. Don hana launin ruwan kasa, a matse ruwan lemun tsami a kan sassan da aka yanka.

Cin avocado cikin hikima yana nufin daidaita kyawawan abubuwan da ke tattare da shi tare da waɗannan abubuwan da aka yi la'akari da su. Ji daɗin su a matsayin wani ɓangare na abinci mai bambancin abinci, kuma daidaita yawan abincin da kake ci bisa ga buƙatunka. Kullum ka yi magana da mai ba da sabis na kiwon lafiya kafin ka yi manyan canje-canje a cikin abincinka, kamar idan kana da wata matsala ta lafiya.

Kammalawa: Sanya Avocado Ya Zama Wani Bangare Na Abincin Da Ya Dace Da Kai

Avocado babban ƙari ne ga kowace irin abinci. Suna cike da muhimman abubuwan gina jiki guda 20 kamar fiber, potassium, da kitse mai lafiya. Cin avocado kowace rana na iya sa abincinka ya zama mai daidaito.

Kitsensu yana da kyau ga zuciyarka, kuma sinadarin fiber ɗinsu yana taimakawa wajen narkewar abinci kuma yana sa ka cika da ƙoshi. Mutanen da ke cin avocado galibi suna cin 'ya'yan itatuwa, kayan lambu, da kuma zare. Ana kwatanta wannan da waɗanda ba sa cin su.

Bincike daga UCLA ya nuna cewa avocado yana inganta lafiyar fata da kuma rage haɗarin kamuwa da cututtukan metabolism. Bayanan NHANES sun nuna cewa masu cin avocado suna da BMI mafi kyau da ƙarin bitamin. Ƙara rabin avocado a rana zai iya taimakawa wajen biyan buƙatun abinci mai gina jiki ba tare da ƙarin adadin kuzari ba.

Gwada ƙara avocado a cikin salati, smoothies, ko gasasshen abinci don ƙara yawan abinci mai gina jiki. Haɗa su da hatsi ko kayan lambu don samun fa'idodi mafi yawa. Duk da cewa suna da adadin kuzari mai yawa, suna iya taimaka maka jin ƙoshi da kuma sarrafa nauyinka. Zaɓi sabo, cikakke avocado maimakon kayan ciye-ciye da aka sarrafa don mafi kyawun fa'idodi.

Sabbin yankan avocado da aka shirya akan allon katako a ƙarƙashin hasken halitta mai laushi. Danna ko danna hoton don ƙarin bayani.

Karin Karatu

Idan kuna jin daɗin wannan sakon, kuna iya kuma son waɗannan shawarwari:

• Taskar wurare masu zafi: Buɗe Ikon Warkar da Kwakwa
• Daga Ganyayyaki Zuwa Rayuwa: Yadda Shayi Ke Canza Lafiyar ku
• Tumatir, Babban Abincin da Ba a Ci Gaba ba