Ama-Avocados atholakele: amafutha, amahle futhi agcwele izinzuzo

Kushicilelwe: Mashi 30, 2025 11:39:09 UTC
Igcine ukubuyekezwa: Januwari 5, 2026 09:08:04 UTC

Ama-avocados athandwa kakhulu ngokusetshenziswa kwawo akhuphuke izikhathi eziyisithupha kusukela ngo-1985. Akukona nje ukuthambekela; Zigcwele izinzuzo zokudla okunomsoco. Ama-avocados anamafutha anempilo, amavithamini, amaminerali kanye nefayibha. Ziyi-superfood futhi ucwaningo lukhombisa ukuthi zisiza ngempilo yenhliziyo, ukuphathwa kwesisindo, kanye nezingozi eziphansi zezifo.

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

Avocados Uncovered: Fatty, Fabulous, and Full of Benefits

Ama-avokhado amasha asikiwe futhi ahlukaniswe phakathi ebhodini lokusika lokhuni lasemaphandleni elinama-lime, i-cilantro, kanye nesitsha sama-avokhado aphelele ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

Ama-avokhado aqukethe i-fiber eningi, okusiza ukuhlangabezana nezincomo zansuku zonke.
Ziwumthombo ophambili wamafutha anempilo, okuhambisana neziqondiso ze-American Heart Association zempilo yenhliziyo.
Ukudla ama-avokhado kabili ngesonto kunganciphisa ingozi yesifo senhliziyo ngo-16-22%, ngokwezifundo zakamuva.
Ingxenye ye-avokhado inikeza u-15% wevithamini K nsuku zonke futhi isekela impilo yobuchopho nge-lutein.
I-Guacamole inikeza i-fiber engu-6g ngesigamu sendebe, okusiza ukugaya nokugcwalisa.

Isingeniso se-Nutritional Powerhouse: Ama-Avocado

Ama-avokhado aziwa njengokudla okuphezulu kwe-avokhado ngenxa yokuqukethwe kwawo okuphezulu kwezakhamzimba. Agcwele amavithamini, amaminerali kanye ne-fiber. Anamafutha anempilo futhi anoshukela omncane kakhulu.

I-avokhado eyodwa inamavithamini namaminerali ahlukene acishe abe ngu-20. Ine-potassium eningi kunobhanana. Amafutha awo, njenge-oleic acid, asiza inhliziyo futhi anciphise ukuvuvukala.

Ama-avokhado avela eMesoamerica kodwa manje atshalwa emhlabeni wonke. ICalifornia ingumkhiqizi ohamba phambili e-US Amapulazi angaphezu kuka-5,000 eCalifornia atshala izigidi zamakhilogremu ama-avokhado minyaka yonke. I-avokhado i-Hass uhlobo oluvame kakhulu ngenxa yokuthungwa kwayo okukhilimu kanye nokunambitheka kwayo okuthambile.

Kukhona nezinye izinhlobo ze-avocado. I-Fuerte inomzimba onjengebhotela, futhi i-Pinkerton ayishintshi ngokushesha. Uhlobo ngalunye lulungele izitsha ezahlukene, kusukela kuma-smoothie kuya kumasaladi. I-avocado ye-Hass iba mnyama uma isivuthiwe, okusho ukuthi inephunga layo elihle kakhulu.

Ama-avokhado agcwele namavithamini C, E, no-K, kanye ne-folate kanye ne-magnesium. Anempilo kakhulu futhi angasetshenziswa ngezindlela eziningi. Asiza ngesisindo kanye nempilo yenhliziyo, okwenza kube ukukhetha okuhle kunoma yikuphi ukudla.

Iphrofayili Emangalisayo Yokudla Okunomsoco Yama-Avocado

Ama-avokhado agcwele izakhamzimba ezibalulekile. I-avokhado ephakathi, cishe amagremu angu-201, inama-calories angu-322 kanye namagremu angu-14 e-fiber. Lokhu cishe kuyingxenye yalokho esikudingayo nsuku zonke. Anikeza ingxube enhle yamafutha, i-fiber, namavithamini.

Iningi lamafutha akuma-avokhado liyi-monounsaturated, kanti i-oleic acid iyona eyinhloko. Lawa mafutha alungele izinhliziyo zethu ngokwehlisa i-cholesterol embi.

Zicebile ngamavithamini afana ne-B5 ne-potassium, okusiza amandla ethu kanye nenhliziyo. Eqinisweni, ingxenye ye-avokhado ine-potassium eningi kunebhanana lonke.

Icebile ngamavithamini C, E, K, kanye namavithamini B (B2, B3, B5, B6)
Iqukethe i-magnesium, ithusi, kanye ne-manganese empilweni yamathambo nemizwa
Inikeza i-lutein ne-zeaxanthin empilweni yamehlo

Ama-avokhado anamagremu angu-30 amafutha, ikakhulukazi awodwa, okuyinto enhle ezinhliziyweni zethu. I-fiber yawo isiza ukulawula ushukela egazini futhi igcine amathumbu ethu ephilile. Njengoba ama-17% abantu baseMelika bengatholi i-fiber eyanele, ama-avokhado ayindlela yemvelo yokuhlangabezana nalesi sidingo.

Impilo Yenhliziyo: Indlela Ama-Avocado Asekela Ngayo Uhlelo Lwakho Lwenhliziyo Nemithambo Yakho

Ama-avokhado adlala indima enkulu ekudleni okunempilo kwenhliziyo. Ucwaningo lubonisa ukuthi adlala indima enkulu ekugcineni inhliziyo yakho iphilile. Ucwaningo lwango-2022 ku-Journal of the American Heart Association lulandele abantu abadala abangaphezu kuka-100,000 iminyaka engama-30.

Labo abadla izitsha ezimbili ze-avocado ngesonto babenengozi ephansi ngo-16% yesifo senhliziyo. Babenengozi ephansi ngo-21% yesifo senhliziyo. Lokhu kuqhathaniswa nalabo ababengadli kakhulu ama-avocado.

Ama-avokhado asebenza ngezindlela eziningana ukusiza inhliziyo yakho. Amafutha awo angenawo amafutha asiza ukwehlisa i-cholesterol embi futhi akhuphule i-cholesterol enhle. Lokhu kubalulekile ekuvimbeleni i-plaque yokuvaleka kwemithambo yegazi.

Okuqukethwe kwazo kwe-potassium kusiza ukulinganisela amazinga e-sodium. Lokhu kunciphisa ukucindezeleka emithanjeni yegazi. Futhi, i-fibre yazo encibilikayo ibamba i-cholesterol ohlelweni lokugaya ukudla ngaphambi kokuba ingene egazini.

Ukufaka i-avocado esikhundleni se-½ yokudla nsuku zonke kwebhotela, ushizi, noma inyama ecutshunguliwe kunciphisa ingozi yesifo senhliziyo ngo-16-22%.
Ama-avokhado aqukethe i-beta-sitosterol, isakhi sesitshalo esiboniswe ukuthi sisekela amazinga e-cholesterol anempilo.
Isigamu se-avokhado ngasinye sinikeza i-136 mcg ye-lutein, i-antioxidant ehlobene nempilo yemithambo yegazi.

I-American Heart Association itusa ama-avokhado ekudleni kwaseMedithera. Lokhu kudla kugxila emafutheni asekelwe ezitshalweni. Ukuze uthole izinzuzo ezinhle kakhulu zempilo yenhliziyo ye-avokhado, hlose ukuphakelwa kabili ngesonto.

Ukushintshana okuncane njengokusebenzisa i-avokhado kumasaladi noma kuma-sandwich kungenza umehluko omkhulu. Kungathuthukisa impilo yenhliziyo yakho ngokuhamba kwesikhathi.

Izinzuzo Zokulawula Isisindo Naphezu Kokuba Nama-calorie Aningi

Ama-avokhado anama-calories angaba ngu-160 ngama-ounces angu-3.5. Kodwa, ingxube yawo ekhethekile yezakhamzimba ilungele ukwehlisa isisindo se-avokhado. Anamafutha anempilo okulawula isisindo asebenza ne-fiber ukuze kuncishiswe ukugaya ukudla. Lokhu kukwenza uzizwe usuthi futhi kukusiza ukuthi udle kancane.

Ucwaningo lubonisa ukuthi ukudla ama-avokhado kunganciphisa amathuba akho okukhuluphala ngo-9% uma kuqhathaniswa nalabo abangawadli.

Ukudla okusuthayo njengo-avokhado kusiza ukulawula indlala. Ocwaningweni, abantu ababedla i-avokhado ekudleni kwabo kwasekuseni bazizwa besuthi kuze kube amahora ayisithupha. Isigamu se-avokhado sinamagremu ayi-6 e-fiber kanye namagremu ayi-8 amafutha anempilo. Lokhu kusiza ekunciphiseni izimpawu zendlala, kukusiza ukuthi udle amakhalori ambalwa.

Ukudla i-avokhado eyodwa nsuku zonke ngenkathi kunciphisa amakhalori kuholele ekunciphiseni isisindo okufanayo nezinye izindlela zokudla, ngokwesilingo samasonto ayi-12.
Abesifazane abadla ama-avokhado nsuku zonke banciphise amafutha esiswini esisesiswini ngo-10% emavikini angu-12, behlose ukunciphisa amafutha esiswini ayingozi ahlobene nengozi yesifo sikashukela.
Ucwaningo lwabantu abangu-29,000 luthole ukuthi abantu abadla ukwatapheya babenezinqe ezincane kanye nezinga eliphansi lokukhuluphala.

Ama-avokhado anama-calories angu-77% avela emafutheni. Kodwa, amafutha awo angenawo usawoti kanye ne-fiber kuthuthukisa imetabolism yakho. Ukudla izingxenye ezincane nokudla okulinganiselayo kungakusiza ukwehlisa isisindo ngaphandle kwama-calories amaningi kakhulu. Ukugxila kula mafutha anempilo ukuze ulawule isisindo kungaholela empumelelweni yokudla ehlala njalo.

Impilo Yokugaya Ukudla kanye Nokuqukethwe Kwefayibha Kuma-Avocado

Ama-avokhado alungele impilo yohlelo lwakho lokugaya ukudla ngoba agcwele i-fiber. Ngayinye inamagremu ayi-14 e-fiber, cishe ingxenye yalokho okudingayo nsuku zonke. Le fiber isiza ukugcina uhlelo lwakho lokugaya ukudla lusebenza kahle.

Ifayibha eku-avokhado ikhethekile ngoba inezingxenye ezingancibiliki kanye nezincibiliki. Ifayibha engancibiliki isiza ukugcina izinto zihamba, kanti ifayibha encibilikayo yehlisa ukugaya ukudla. Lokhu kukusiza uzizwe usuthi isikhathi eside futhi kuvimbele ukungakhululeki.

Ama-avokhado nawo alungele amathumbu akho. Anezakhi eziphakela amagciwane amahle asemathunjini akho. Ucwaningo luthole ukuthi ukudla ama-avokhado nsuku zonke kungandisa amagciwane amahle asemathunjini akho ngo-26-65%.

Leli gciwane elihle lenza i-butyrate, ebalulekile kumathumbu akho. Liphinde lisize ekunciphiseni ukuvuvukala emathunjini akho. Ngaphezu kwalokho, ukudla ama-avokhado kunganciphisa ama-bile acid ayingozi emzimbeni wakho.

Ama-avokhado ayasiza nasekususeni ubuthi emzimbeni wakho. I-fiber yawo ibopha imfucuza kanye nobuthi, okuwasiza ukuthi aphume emzimbeni wakho. Ngamanzi angu-80%, ayasiza futhi ekugcineni umanzi. Jabulela ngawo kuma-smoothie, amasaladi, noma njenge-spread ukuze uthole isidlo esimnandi nesinempilo.

I-avokhado eli-1 = i-fiber engu-14g (40% DV)
Umphumela we-prebiotic ukhulisa amabhaktheriya akhiqiza i-butyrate
Ucwaningo: Ukwanda ngo-26% kokuhlukahluka kwamagciwane amathumbu

Ukwengeza ama-avokhado ekudleni kwakho kuhle emathunjini akho kanye nempilo yakho iyonke. I-fiber yawo ye-prebiotic kanye nezakhamzimba kuyenza ibe yisinqumo esihle kunoma ubani ofuna ukuthuthukisa izinzuzo zakhe zokugaya ukudla kwe-avokhado.

Ubuhle Obuvela Ngaphakathi: Izinzuzo Zesikhumba Nezinwele Zama-Avocado

Ama-avokhado angaphezulu nje kokudla okumnandi. Agcwele izakhamzimba ezilwa nokuguga ezenza isikhumba sakho nezinwele zakho zibukeke kahle. Amavithamini C no-E alwa nomonakalo ovela elangeni kanye nokungcola.

Ukuvaleka kwesikhumba sikakotapheya esinempilo esinokuthungwa okucebile ngaphansi kokukhanya kwemvelo okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Amafutha anempilo akuma-avokhado enza isikhumba sakho sinwebeke futhi sinciphise imibimbi. Ucwaningo lwango-2010 lubonise ukuthi ukudla amafutha amaningi anempilo kungenza isikhumba sakho sibukeke singcono. La mafutha enza nezinwele zakho ziqine futhi zingaphuki kalula.

I-Vitamin C (10mg ngo-100g) ikhulisa ukukhiqizwa kwe-collagen kwesikhumba esiqinile.
I-Vitamin E (2.07mg) ivikela ekulimaleni kwe-UV, inciphisa ukuguga ngaphambi kwesikhathi.
Ama-fatty acid e-Omega-3 ondla izinwele ezomile kanye nezinwele zekhanda eziqhekekile.

Ama-avokhado anjengomuthi wobuhle wemvelo. Agcina isikhumba sakho simanzi futhi anciphisa ukuvuvukala. Ezinweleni zakho, ahlinzeka nge-biotin namaprotheni ukulungisa umonakalo kanye nethusi nensimbi ukuze zikhule.

Zama ukufaka ama-avokhado kuma-smoothie akho, amasaladi, noma kuma-face mask. Ucwaningo lwango-2011 luthole ukuthi angavikela ngisho nasekulimaleni kwe-UV. Ukuze uthole imiphumela emihle kakhulu, yidle njengengxenye yokudla okunempilo. Hlola njalo imikhiqizo ye-avokhado endaweni encane kuqala ukuze ugweme noma yikuphi ukusabela kokungezwani komzimba. Vumela ama-avokhado akusize ukhanye kusukela ngaphakathi kuye ngaphandle.

Umsebenzi Wobuchopho kanye Nezinzuzo Zempilo Yokuqonda

Ama-avokhado angaphezulu nje kokhilimu. Asekela impilo yobuchopho be-avokhado ngezakhamzimba ezifana ne-lutein. I-Lutein iyi-carotenoid esiza ukugcina ubuchopho bubukhali. Ukudla i-avokhado ngosuku kungakhuphula amazinga e-lutein egazini, okuyinto enhle kokubili ebuchosheni nasemahlweni.

Ucwaningo olwenziwe kubantu abadala abangu-84 lubonise ukukhushulwa kokugxila ngemva kwamasonto angu-12. Benza kangcono ekuhlolweni kokunaka njengomsebenzi we-Flanker.

Izifundo zakamuva zibonisa ukuthi ukudla okusebenzayo kwengqondo okufana no-avokhado kuvikela amangqamuzana obuchopho. Ucwaningo lwabantu abadala abangu-2,886 luthole ukuthi abantu abadla u-avokhado benza kangcono ekuhlolweni kwenkumbulo nolimi. Isibonelo, bathole amaphuzu angu-7.1 ekukhumbuleni ngokushesha, uma kuqhathaniswa no-6.5 kulabo abangazange badle u-avokhado.

Lo mehluko ubonakale ngisho nangemva kokulungisa iminyaka, imfundo, kanye namazinga omsebenzi.

I-Lutein: Iqoqana ezicutshini zobuchopho, mhlawumbe yenza imisebenzi yezinzwa isebenze kahle kakhulu
I-Vitamin E: Isebenza njenge-antioxidant enamandla, ivikela amangqamuzana obuchopho ekulimaleni
Amavithamini e-B: Asiza ekunciphiseni i-homocysteine, into engalimaza ukusebenza kobuchopho

Izakhamzimba ezivikela izinzwa zika-avokhado zihambisana nokudla kwaseMedithera, okuyinto enhle ebuchosheni. Abantu abalandela ukudla okufanayo benze kahle kakhulu ekuhlolweni kokuqonda komhlaba wonke. Nakuba kudingeka ucwaningo olwengeziwe, izimpawu zokuqala zisikisela ukuthi u-avokhado ungasiza ngezinhlelo zokudla zokuthuthukisa inkumbulo.

Njengoba amacala e-Alzheimer kulindeleke ukuthi aphindeke kathathu ngo-2060, lokhu okutholakele kuyathembisa. Kunikeza indlela yokudla yokusekela impilo yobuchopho impilo yonke.

Izakhiwo Zokulwa Nokuvuvukala Zama-Avocado

Ama-avokhado aziwa ngezakhiwo zawo zokudla ezilwa nokuvuvukala. Anenhlanganisela ekhethekile yamakhemikhali alwa nokuvuvukala okungapheli. Lokhu kuhlotshaniswa nezifo ezifana ne-arthritis nezinkinga zenhliziyo. Ama-avokhado aqukethe ama-saponins, ama-carotenoid, nama-polyphenols anciphisa izimpawu zokuvuvukala emzimbeni.

Izifundo zakamuva zibonisa ukuthi imbewu ye-avokhado inezakhiwo zemvelo zokulwa nokuvuvukala. Abacwaningi basePenn State bathole ukuthi izingcezu zalezi zimbewu zinciphisa ukuvuvukala ezivivinyweni zelebhu. Lokhu kufana nendlela amasiko ama-Aztec namaMaya azisebenzisa ngayo ukwelapha ukuvuvukala nobuhlungu.

Izicucu zembewu ka-avokhado zibonise imiphumela yokulwa nokuvuvukala ngamanani aphansi ezifundweni zelebhu.
Okuqukethwe kwembewu ye-polyphenol kudlula okwenyama ye-avocado, okunikeza umsebenzi onamandla wokulwa ne-antioxidant.
Ucwaningo lwango-2023 ku-Advances In Food Technology and Nutritional Sciences luhilele abahlanganyeli abangu-5,794. Aluzange luphawule umehluko omkhulu ezimpawini zokuvuvukala phakathi kwabathengi be-avocado kanye nabangebona abathengi. Kodwa luqokomise izinzuzo zembewu ezingakasetshenziswa.

Nakuba ukudla ukwatapheya wonke kungahlobene nokuvuvukala okuphansi kulolu cwaningo, imiphumela yelabhorethri iphakamisa ukuthi amakhemikhali embewu angathuthukiswa abe ukudla okusebenzayo noma izithasiselo. Ithimba locwaningo elixhaswe yi-USDA linelungelo lobunikazi lokukhishwa kwembewu njengesithako sokudla, okubonisa ukuthi liyasebenza kwezentengiselwano.

Ukuze ulandele ukudla okungapheli kokuvuvukala, ukwengeza u-avocado pulp nokuhlola imikhiqizo esuselwe embewini kungasekela impilo yesikhathi eside. Ukuhlanganisa u-avocado nokunye ukudla okulwa nokuvuvukala kudala indlela elinganiselayo yokuphatha ukuvuvukala ngokwemvelo.

Impilo Yamehlo Nokuvikelwa Kokubona Kuma-Avocado

Ama-avokhado awagcini nje ngokuba mnandi. Ayisithako esinamandla empilweni yamehlo e-avokhado. Agcwele i-lutein ne-zeaxanthin, ezisebenza njengezivikelo zemvelo zamehlo akho. Ucwaningo lwe-Nutrients lukhombisile ukuthi abantu abadala abadla ama-avokhado nsuku zonke babe nokwenyuka okungu-25% kwamazinga e-lutein. Lokhu kusize ekuthuthukiseni ubuningi be-macular pigment, okuyisihluthulelo sokuvimba ukukhanya okulimazayo nokuvikela umbono.

Ukuhlolwa kwezinyanga eziyisithupha kuqhathaniswe abadli be-avokhado neqembu lokulawula. Labo abadla ama-avokhado bandise ubuningi be-macular pigment yabo ngo-23%. Iqembu lokulawula alibonanga nzuzo. Ucwaningo luphinde lwathola ukuthi amazinga aphezulu e-lutein ahlotshaniswa nenkumbulo engcono nokugxila. Lokhu kukhombisa ukuthi impilo yamehlo nobuchopho ihlobene kanjani.

I-lutein yeqembu le-avocado ikhuphuke yaya ku-414 nmol/L ezinyangeni eziyisithupha uma kuqhathaniswa ne-371 nmol/L yokulawula
Ukusebenza kahle kokuxazulula izinkinga okuthuthukisiwe okuhlobene nokwanda kombala we-macular
Ukuthobela imithetho cishe okungu-98% kubonise ukuthi ukusetshenziswa kwansuku zonke kuyasebenza ekudleni okuningi

Lokhu kudla okucebile nge-lutein kwenza okungaphezu nje kokulwa nama-free radicals. Amafutha awo anempilo asiza amavithamini afana no-C no-E ukuthi asebenze kangcono. Lokhu kusiza ukulwa nokucindezeleka kwe-oxidative, okuhlobene ne-cataracts. I-USDA ithi ama-avokhado angcono ekumunceni i-lutein kunezithasiselo. Ama-avokhado avikela amangqamuzana e-retinal futhi anciphisa ukuvimbela ukuwohloka kwe-macular, okusekela impilo yombono wesikhathi eside.

Ukwengeza u-avokhado ekudleni kwakho okunemifino eluhlaza namantongomane kwenza ukudla okuvikela amehlo. Anengxube ekhethekile yezakhamzimba ezifana namavithamini B kanye ne-zeaxanthin. Lokhu kusiza ukugcina amehlo akho esebenza kahle futhi kunciphisa ingozi ye-AMD. U-avokhado muhle kakhulu kuma-smoothie noma kumasaladi, okwenza noma yikuphi ukudla kube nempilo emehlweni akho.

I-infographic yendawo ekhombisa izingxenye ze-avokhado phakathi nendawo, kanye nenani lokudla okunempilo ngakwesobunxele kanye nezinzuzo zezempilo eziboniswe ngakwesokudla. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukulawulwa Koshukela Egazini Nokuvimbela Isifo Sikashukela

Abantu abadala abangaphezu kwezigidi ezingu-22 base-US banesifo sikashukela sohlobo lwesibili (i-T2D). Ukulawula ushukela egazini kubalulekile. Ama-avokhado alungele labo abanesifo sikashukela noma abasengcupheni yokuba naso. Banama-carbohydrate angu-12.79g kuphela ngokuphakelwa okungu-150g.

Ama-avokhado anoshukela ongaphansi kuka-1g kanye ne-fiber engu-10.1g. Lokhu kunciphisa ukugaya ukudla futhi kugcina ushukela egazini uzinzile. Angcono kunezithelo ezifana nama-apula noma ubhanana.

Ucwaningo olwenziwe kubantu abadala abangu-6,159 lukhombisile ukuthi ukudla ama-avokhado kunciphisa ingozi ye-T2D ngo-30%. I-fibre ka-avokhado ithuthukisa ukuzwela kwe-insulin. Iphinde yehlise i-LDL cholesterol, okuyinto enhle enhliziyweni.

I-American Diabetes Association ithi abantu abanesifo sikashukela basengozini ephindwe kabili yesifo senhliziyo. Ukudla ukudla okune-glycemic ephansi njengo-avokhado kusiza ukugcina ushukela egazini uzinzile. Amafutha abo angenawo amafutha amaningi (ama-MUFA) nawo anciphisa ukwanda kwe-insulin ngemva kokudla.

Ukudla okune-glycemic ephansi njengo-avokhado kugcina ushukela egazini uzinzile. Amafutha awo angenawo amafutha amaningi (ama-MUFA) anciphisa ukwanda kwe-insulin ngemva kokudla.
Ucwaningo lubonisa ukuthi ukufaka amafutha anempilo ka-avokhado endaweni ka-5% wama-carbohydrate ansuku zonke kunganciphisa ingozi yesifo sikashukela ngo-18%.
Okuqukethwe kwefayibha ka-avocado kuhlangabezana nama-40% ezidingo zansuku zonke, okusiza ukusutha futhi kunciphise ukudla ngokweqile okuhlobene nokushintshashintsha koshukela egazini.

Hlanganisa i-avokhado nokudla okunama-carbohydrate amaningi ukuze ulinganisele umthelela wabo we-glycemic. Zama i-avokhado egayiwe ku-toast egcwele okusanhlamvu noma wengeze izingcezu kumasaladi. I-American Heart Association ithi ama-MUFA ama-avokhado anciphisa i-cholesterol ye-LDL eyingozi.

Lokhu kusiza ukubhekana nezingozi zenhliziyo ezihlobene nesifo sikashukela. Ukuze uthole imiphumela emihle kakhulu, hlanganisa lezi zinzuzo zesifo sikashukela se-avokhado nokuzivocavoca njalo kanye nesiqondiso sezokwelapha. Izinguquko ezincane, njengokushintsha ukudla okulula okunoshukela ne-avokhado, zingathuthukisa amazinga e-A1C kanye nempilo ye-metabolic.

Izinzuzo Zokukhulelwa: Kungani Omama Abakhulelwe Kufanele Badle Ama-Avocado

Ama-avokhado ayisihluthulelo komama abakhulelwe ngesikhathi sokukhulelwa nangemva kokubeletha. Agcwele i-folate, ene-81 mcg ngesigamu, okuyi-20% yalokho esikudingayo nsuku zonke. I-folate isiza ubuchopho ukuba bukhule, inciphise amathuba okuzalwa kwezinkinga ezifana ne-spina bifida.

Ukukhulelwa kusho nokulawula umfutho wegazi, kanti ama-avokhado ayasiza ngalokho. Ane-potassium eningi, enhle ekugcineni umfutho wegazi ulawulwa. Lokhu kungasiza ekuvimbeleni umfutho wegazi ophakeme ngesikhathi sokukhulelwa.

Ama-avokhado nawo aqukethe i-fiber eningi, kanti elilodwa liyi-10g, okusiza ekuqunjelweni. Inkinga evamile ngesikhathi sokukhulelwa. Amafutha awo anempilo asiza nomzimba ukuthi umunce amavithamini kangcono, okusekela ukukhula kobuchopho bomntwana.

Kwabomama abancelisayo, ama-avokhado ayisinqumo esihle kakhulu. Anevithamini E nama-antioxidants enza ubisi lube ngcono futhi athuthukise isikhumba sikamama. Lokhu kuhle kumama kanye nengane.

I-Folate kuma-avokhado inciphisa izingozi zokukhubazeka kwe-neural tube ngo-70% uma idliwa ngaphambi kokubeletha.
I-Potassium isekela ukusebenza kwemisipha kanye nokulawulwa komfutho wegazi ngesikhathi sokukhulelwa.
I-fibre isiza ekugayweni kokudla futhi inciphisa izingozi zesifo sikashukela sokukhulelwa ngokuqinisa ushukela egazini.
Amafutha anempilo athuthukisa ukumuncwa kwezakhamzimba, okuzuzisa ukukhula kobuchopho bengane esanda kuzalwa.

Ama-avokhado nawo alungele omama abancelisayo. Anezakhamzimba ezifana ne-lutein kanye ne-vitamin C ezenza ubisi lube ngcono. Ukudla ingxenye ye-avokhado ngosuku kunikeza u-14% we-folate yansuku zonke edingekayo, kulandela iziqondiso zokubeletha.

Ukukhetha ukudla okucebile nge-folate, njengo-avokhado, kubalulekile. Kusiza ukuqinisekisa ukuthi umama nomntwana bathola izakhamzimba abazidingayo ngesikhathi sokukhulelwa nokuncelisa.

Izindlela Zokudala Zokufaka Ama-Avocado Engeziwe Ekudleni Kwakho

Yenza ubuciko ekhishini ngalezi zindlela ezilula zokwengeza ama-avokhado ekudleni kwakho. Alungele ukudla kwasekuseni, kwasemini, ngisho nama-dessert. Zama ama-avokhado smoothies kwasekuseni noma sebenzisa i-avokhado ecoliwe esikhundleni sebhotela ezintweni ezibhakiwe.

Ukuze uthole izitsha ezimnandi, zihlanganise zibe amasoso e-pasta noma uzihlanganise zibe yizisuphu. Faka isaladi yenkukhu phakathi kwe-avocado. Faka izingcezu ezitsheni zokusanhlamvu noma uzisebenzise njenge-mayo esikhundleni samasangweji. Kunezindlela zokupheka ze-avocado ezingaphezu kuka-50 zokudla ngakunye, kusukela kuma-avocado fries kuya kuma-tacos.

Imibono Emnandi: Amasaladi afakwa ama-cubes, ahlanganiswe abe ama-dips akhilimu, noma abhakwe ezitsheni zokudla kwasekuseni zamaqanda.
Ama-Sweet Swap: Yenza i-chocolate mousse nge-avocado, i-cocoa, kanye ne-sweetener. Faka ibhotela esikhundleni seresiphi yama-brownies—inkomishi eyodwa ye-avocado ecoliwe ilingana nenkomishi eyodwa yebhotela, unciphise amakhalori ngo-70%.
Ama-Smoothie: Hlanganisa i-avocado, ubhanana, isipinashi, nobisi lwe-alimondi ukuze uthole isiphuzo esicebile ngezakhamzimba. Isilinganiso ngasinye sama-2-tbsp sinama-calories angu-50—okungaphansi kakhulu kwama-calories angu-204 ebhotela.
Amathiphu Okubhaka: Sebenzisa izipuni ezimbili kuya kwezine ze-avocado ecoliwe ukuze ufake amaqanda esikhundleni samaqanda. Zama ama-brownies e-avocado noma i-ayisikhilimu usebenzisa i-lime, ubisi lukakhukhunathi, kanye noju.

Ama-avokhado nawo amahle kakhulu ekufakweni. Axube ne-lime, amafutha omnqumo, kanye negalikhi ukuze athole ukuconsa okumnandi. Ukuthungwa kwawo okukhilimu kuwenza afaneleke kakhulu ekuthatheni indawo yamafutha agcwele, okuthuthukisa ukudla okunempilo kwenhliziyo ngaphandle kokulahlekelwa ukunambitheka.

Ibhodi le-rustic elinethosi likakotapheya, i-mousse, nemikhiqizo emisha endaweni yasekhishini efudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinto Ezimbi Nezibalulekile Okufanele Uzicabangele Lapho Udla Ama-Avocado

Ama-avokhado alungele wena kakhulu, kodwa anezinkinga ezithile. Anama-calories amaningi, ngakho-ke ukuwadla ngokulinganisela kubalulekile. I-half-avokhado inama-calories angaba ngu-230, ngakho-ke kubalulekile ukulawula ukuthi udla malini.

Namathisela ku-avokhado eyi-1/3 kuya ku-½ ngokuphakelwa ukuze uthole ukudla okulinganiselayo.
Landelela ukuphakelwa uma uphatha imigomo yamakhalori.

Ukungezwani komzimba no-avokhado akuvamile kodwa kungenzeka. Uma uthola ukulunywa noma ukuvuvukala ngemva kokudla, kungase kube ukungezwani komzimba. Lokhu kungezwani komzimba ngezinye izikhathi kuhlotshaniswa ne-latex. Uma usabela kabi, bheka udokotela ngokushesha.

Ama-avokhado nawo anovithamini K omningi. Lokhu kungaba yinkinga uma uthatha imithi yokunciphisa igazi efana ne-warfarin. Uma usebenzisa le mithi, khuluma nodokotela wakho ngokudla ama-avokhado. Angakusiza ugweme noma yiziphi izingozi zokuqhekeka kwegazi.

Amathiphu afanele okugcina ama-avocado asiza ukuwagcina emasha. Gcina ama-avocado angavuthiwe ekamelweni lokushisa aze athambe. Uma esevuthiwe, wafake esiqandisini kuze kube yisonto. Ukuze ugweme ukuba nsundu, cindezela ijusi likalamula ezingxenyeni ezisikiwe.

Ukudla ama-avokhado ngokuhlakanipha kusho ukulinganisela amaphuzu awo amahle nalezi zinto ezibalulekile. Jabulela njengengxenye yokudla okuhlukahlukene, bese ulungisa ukuthi udla malini ngokuya ngezidingo zakho. Khuluma njalo nomhlinzeki wezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho, njengalapho unezinkinga zempilo.

Isiphetho: Ukwenza Ama-Avocado Abe Ingxenye Ejwayelekile Yokudla Kwakho Okunempilo

Ama-avokhado ayisengezo esihle kunoma yikuphi ukudla. Agcwele izakhamzimba ezibalulekile ezingu-20 njenge-fiber, i-potassium, namafutha anempilo. Ukudla ama-avokhado nsuku zonke kungenza ukudla kwakho kube okulinganiselayo.

Amafutha azo alungele inhliziyo yakho, futhi i-fiber yawo iyasiza ekugayweni kokudla futhi ikugcine ugcwele. Abantu abadla ama-avokhado bavame ukudla izithelo, imifino kanye ne-fiber eningi. Lokhu kuqhathaniswa nalabo abangawadli.

Ucwaningo oluvela e-UCLA lubonisa ukuthi ama-avokhado athuthukisa impilo yesikhumba futhi anciphisa ingozi ye-metabolic syndrome. Idatha ye-NHANES ikhombisa ukuthi abadla ama-avokhado bane-BMI engcono kanye namavithamini amaningi. Ukwengeza ingxenye ye-avokhado ngosuku kungasiza ukuhlangabezana nezidingo zezakhamzimba ngaphandle kwama-calories engeziwe.

Zama ukwengeza ama-avokhado kumasaladi, ama-smoothie, noma i-toast ukuze uthuthukise ukudla okunomsoco. Hlanganisa nokusanhlamvu okuphelele noma imifino ukuze uthole izinzuzo eziningi. Nakuba enamakhalori amaningi, angakusiza uzizwe usuthi futhi ulawule isisindo sakho. Khetha ama-avokhado amasha, aphelele kunezidlo ezicutshunguliwe ukuze uthole izinzuzo ezinhle kakhulu.

Izingcezu zikakotapheya ezintsha ezihlelwe ebhodini lamapulangwe ngaphansi kokukhanya okuthambile kwemvelo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso: