Izizathu ezili-14 zokuTya iiavokhado ngexesha lokukhulelwa

Amagama Aphezulu Ebantwaneni

Umfanekiso: Getty





Iiavokhado okanye iziqhamo zebhotolo zithandwa ngenxa yencasa yazo kunye nexabiso lesondlo. Kodwa ngaba kukhuselekile ukusebenzisa iiavokhado xa ukhulelwe? Ezi ziqhamo zimile njengepere zithathwa njengamaqunube kuba zinembewu enye kuphela. Unokuwonwabela njengenxalenye yamalungiselelo aliqela. Isiqhamo sikwasetyenziswa kakhulu kwixesha le-periconceptional kuba sinokunyusa ukuchuma emadodeni nakwabasetyhini (Nye) .

Funda esi sithuba ukuze ufunde izibonelelo kunye nezilumkiso onokuthi uzithathe ngelixa usitya iiavokhado ekukhulelweni kunye nezinye iiresiphi zeavokhado ezimnandi.





Ngaba iiavokhado zilungile ngexesha lokukhulelwa?

Iiavokhado zikhuselekile ukuba zingabandakanywa kwizidlo zoomama njengoko ziqulethe izixa eziphezulu zezondlo eziphambili-folate kunye ne-potassium ezibalulekileyo ekukhuleni komntwana kunye nophuhliso. Zigcwele amafutha amahle, kunye nezinye iivithamini kunye neeminerali, zonke zinefuthe elihle ekukhulelweni.



kutheni izinja ziqengqeleka emqolo

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Ziziphi iiNzuzo zeAvocado ngexesha lokukhulelwa?

Iinzuzo ezahlukeneyo zokutya iziqhamo zeavokhado, ezikwabizwa ngokuba ziziqhamo zebhotolo, zezi zilandelayo.



1. Umthombo ogqwesileyo we-folate

Ukunqongophala kwe-folate eyaneleyo okanye i-folic acid kunokubangela iziphene zokuzalwa kwiintsana. Ke ngoko, umntwana ongekazalwa ufuna i-folic acid eyaneleyo yokukhula okufanelekileyo kunye nophuhliso lwamalungu. Iiavokhado zingumthombo otyebileyo zibonelela malunga ne-5mcg folic acid ngesiqingatha sekomityi yesiqhamo (4) .

[Funda: I-Folic Acid Ngexesha Lokukhulelwa ]

2. Inyanga i-anemia

Ukunqongophala kwentsimbi ngexesha lokukhulelwa kunokukhokelela i-anemia kubasetyhini abakhulelweyo . Iiavokhado zineentsimbi ezininzi eziyimfuneko ngexesha lokukhulelwa (5) .

3. Ukuncedisa ukucola ukutya

Izifo zesisu kunye nokuqunjelwa zixhaphakile ngexesha lokukhulelwa. Isiqulatho sefiber etyebileyo kwiavokhado inceda ekutyiseni kwaye yenza kube lula ukuhamba kwamathumbu (6) .

4. Ipakishwe ngeevithamini

Isiqhamo sebhotolo sigcwele iivithamini B1, B2, B5, B6, C, E, kunye noK, zonke zibalulekile ekutyeni kukamama kwaye zibalulekile kwimveku ekhulayo. (7) .

5. Ukulwa nokugula kwasekuseni

Olu lolunye uphawu oluqhelekileyo lokukhulelwa kwangaphambili olukushiya udiniwe kwiinyanga ezintathu zokuqala . Iiavokhado ezinovithamin C ziluncedo ekujonganeni nale ngxaki (8) .

6. Igcina i-cholesterol kunye namanqanaba eswekile

Ukusetyenziswa rhoqo kweavokhado kunceda ekugcineni i-cholesterol (9) kunye namanqanaba eswekile ekulawuleni ngexesha lokukhulelwa (10) .

7. Ukhulula umlenze wemilenze

Imilenze yomlenze nayo ixhaphakile ngexesha lokukhulelwa, kwaye i-avokhado inokubonelela ngokukhululeka kwimilenze yomlenze. Bane potassium eninzi kuneebhanana. I-Potassium, kunye ne-calcium, inokunceda ukukhulula i-cramping (Shumi elinanye) .

[Funda: Intlungu yomlenze ngexesha lokukhulelwa ]

8. Ikhuthaza ukukhula kwengqondo yomntwana

Ikomityi enye yeavokhado ine-22mg ye-choline eyimfuneko kubuchopho bomntwana kunye nophuhliso lwemithambo-luvo kunye nophuhliso lwemithambo-luvo. (12) .

9. Utyebile ngezimbiwa

Iavokhado inegalelo ekutyeni kwakho okucetyiswayo kwemihla ngemihla kwecalcium, potassium, magnesium, niacin, phosphorus, copper, zinc, kunye nemanganese zonke eziyimfuneko ngexesha lokukhulelwa. (13) .

Bhalisa

10. Inceda ekufunxeni izondlo

Ayipheleli nje ekuboneleleni ngeeavokhado izondlo, kodwa ikwanceda inkqubo yakho ukuba ifunxe izondlo kwezinye ukutya. Ngokomzekelo, iiavokhadoyenza ukufunxwa kweevithamini ezinyibilikayo ngamafutha ezifumaneka kukutya okunjeibhatata, uhlaza olunamagqabi, kunye neminqathe (14) kunokwenzeka.

11. Igcwele ngamafutha anempilo

Iikhalori ezongezelelweyo ziyafuneka ngexesha lokukhulelwa ekukhuleni kwe-fetus, kunye namafutha amahle ayimfuneko kuyo. Iiavokhado zineomega-3 kunye ne-omega-6 fatty acids eziluncedo kuwe nakumntwana wakho ongekazalwa. (Shumi elinantlanu) .

12. Yehlisa umngcipheko wokufumana ubunzima

Njengoko iiavokhado ziphezulu kwifiber yokutya, zinceda ukuthoba amathuba okufumana ubunzima obukhulu. Phantse i-25% yefiber iyanyibilika enceda iibhaktheriya ezinobuhlobo kwindlela yokugaya iphucule impilo yemetabolism. (16) .

13. Yehlisa umngcipheko we-preeclampsia

Amanqanaba e potassium atyebileyo kwisiqhamo anceda ekwehliseni amathuba okuba ne-preeclampsia njengoko isaziwa ngokwehlisa amanqanaba oxinzelelo lwegazi. Ke ngoko, inokunciphisa umngcipheko wemiba yentliziyo kwixesha elizayo (17) .

Kuba iiavokhados zibonelela ngeenzuzo ezimangalisayo, kuya kufuneka wazi ngokuqinisekileyo iinyani zezondlo zesiqhamo.

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Ixabiso lesondlo seAvocado

Iavokhado enye ibandakanya la maxabiso alandelayo ezondlo ngokwe USDA (iSebe lezoLimo laseMelika) (18) :

Izondlo Isixa kwinkonzo nganye
Iikhalori ezipheleleyo322
Iikhalori ezivela kumafutha265
Amafutha ewonke29.47g
Amafutha ahluthayo4.273g
Amafutha e-Polyunsaturated3.65g
Amafutha e-monounsaturated19.696g
ICholesterol0mg
Isodium14mg
Potassium975mg
Iyonke iCarbohydrate17.15g
Ifayibha yokutya13.5g
Iiswekile1.33g
Iprotheni4.02g
Ivithamin A14mcg
Ivithamin C20.1mg
Icalcium24mg
Intsimbi1.11mg

Nangona iiavokhado ziluncedo ngokupheleleyo, kufuneka ube nekepusi kubungakanani obutyayo.

Unina womyeni unxiba ukuwa

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Ingakanani iAvocado onokuthi uyitye ngosuku?

Iavokhado ngosuku igcina ugqirha wemithambo-luvo engekho. Nangona kunjalo, kungcono ukunciphisa ukutya kwakho kwemihla ngemihla ukuya kwisiqingatha sesiqhamo njengoko ukusetyenziswa kakhulu kunokukhokelela kwizinto ezimbalwa, nangona kunqabile, iziphumo ebezingalindelekanga.

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Iziphumo ezisecaleni zeAvocado Ngexesha Lokukhulelwa

Nazi iimeko apho unokufuneka unciphise okanye uyeke ukutya iiavokhado zezi:

  • Ukuba uzama ukulawula ubunzima, kunqande ukutya isiqhamo ngokugqithisileyo. Iikhalori eziphezulu, nangona zivela kumafutha amahle, zinokongeza.
  • Ukuba ngaba awudibani ne-latex ngokoLumka ngeeavokhado njengoko isiqhamo sidityaniswe ne-latex allergies (19) .

Kuhle ukujonga nogqirha wakho kwezi meko zingasentla.

Kwakhona, iavokhado inenzuzo ngakumbi ngamaxesha athile kunabanye ngexesha lokukhulelwa.

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[Funda: Ukutya Okumele Ukuphephe Ngexesha Lokukhulelwa ]

Leliphi elona xesha lilungileyo lokutya iAvocado ngexa ukhulelwe?

Kungcono ukubandakanya i-avocado ngexesha lokukhulelwa kwasekuqaleni ngenxa yomxholo wayo ophezulu we-folate. Amanqanaba asezantsi e-folate ekuqaleni s'follow noopener noreferrer'>(20) .

Kwicandelo elilandelayo, siya kukuxelela iindlela ezahlukeneyo zokubandakanya isiqhamo kwisidlo sakho.

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ungajongana njani namalungu osapho anomona

Iiresiphi zeAvocado ezilula

Ukubandakanya i-avocado yonke imihla, unokuzama ezi ndlela zokupheka ezilula ezingezantsi.

1. I-smoothie yeeavokhado ekrwada

Iiavokhado ekukhulelweni, ekrwada avokhado smoothie

Umfanekiso: iStock

Uya kufuna:

  • ½ iavokhado, ixotyulwe kwaye yagxothwa
  • 1 indebe yamanzi ahluziweyo
  • ½ iapile eluhlaza
  • Ibhanana e-1, ihlutshiwe
  • I-1 lemon, ihlutshiwe
  • 1 i-orenji, ihlutshiwe
  • ½ ikalika, ihlutshiwe
  • 1 i-parsley enkulu
  • Umkhenkce

Kwenziwa kanjani:

  1. Beka zonke izithako ezingentla kwi-blender.
  2. Yidibanise kancinci, kwaye unyuse isantya ngokuthe chu.
  3. Yiyeke idibanise malunga nomzuzu omnye okanye ude ufumane ukuhambelana okugudileyo.
  4. I-smoothie yeeavokhado ekrwada ilungele ukuselwa.

Ixesha lokulungiselela: 5 imiz

Uncedo: Enye okanye ezimbini

[Funda: Custard Apple Ngexesha lokukhulelwa ]

2. Amaqanda okubhaka kwiavokhado:

Amaqanda okubhaka kwi-avocado

Umfanekiso: iStock

Uya kufuna:

  • Iiavokhado ezi-2, zivuthiwe
  • amaqanda ama-4
  • 1/8 tsp pepper
  • 1 tbsp i-chives eqoshiwe

Kwenziwa kanjani:

  1. Preheat i-oven ukuya kwi-425°F.
  2. Susa imbewu yeeavokhado, uzinqumle zibe zisiqingatha. Khupha inyama embindini ukuze iqanda lingene.
  3. Beka isiqingatha seeavokhado ezisikiweyo kwitreyi yokubhaka kwaye uqhekeze iqanda elinye kwisiqingatha ngasinye.
  4. Zama ukuyiqhekeza ngendlela yokuba i-yolk ihambe kuqala kwaye emva koko iqanda limhlophe ukuvala intsalela.
  5. Bhaka malunga nemizuzu eyi-15. Ixesha lokupheka linokwahluka. Qinisekisa ukuba iqanda elimhlophe libekwe ngokufanelekileyo.
  6. Emva kokubhaka, susa kwaye uphakamise phezulu ngepepper kunye ne-chives. Ungongeza naziphi na ezinye izihombiso ozikhethayo.

Ixesha lokulungiselela: 30 imiz

Uncedo: Mbini

[Funda: Amaqanda Ngexesha Lokukhulelwa ]

Ungalifumana iqhosha lesisu ngokugqobhoza ngaphandle?

3. I-ALT (i-avokhado, i-lettuce, kunye ne-tomato) iisandwich

Iiavokhado ekukhulelweni, i-alt (iavokhado, i-lettuce, kunye ne-tomato) iisandwich

Umfanekiso: iStock

Uya kufuna:

  • I-avocado eyi-1, ihlutshiwe kwaye inqunywe
  • 4 amagqabi amakhulu e-Romaine/i-Boston lettuce
  • I-1 enkulu, i-tomato evuthiweyo, inqunyulwe
  • Izilayi ezi-8 zesonka esipheleleyo se-flaxseed, ithosiwe
  • 12 izilayi ezibhityileyo cucumber
  • 2 tbsp i-mayonnaise, i-fat-free
  • Izilayi ze-4 ze-Swiss cheese, ukunciphisa amafutha kunye nokunciphisa inguqu ye-sodium

Kwenziwa kanjani:

  1. Ukusasaza i-mayonnaise ngokulinganayo kwizilayi zesonka.
  2. Layiza izilayi ezi-4 zesonka kunye negqabi le-lettuce eli-1, i-avocado yesilayi esi-1, i-tomato yesilayi esi-1, izilayi ezi-3 zekhukhamba, kunye nesilayi esinye setshizi yaseSwitzerland. Yibeke phezulu ngezilayi zezonka ezi-4 inye.
  3. Sika nganye i-sandwiches diagonally, kwaye zilungile.

Ixesha lokulungiselela: 15 imiz

Uncedo: Isine

4. I-Guacamole

I-Guacamole kunye neeavokhado ekukhulelweni

Umfanekiso: Shutterstock

Uya kufuna:

  • Iiavokhado ezi-3 eziphakathi
  • 1 i-tomato eqinile, inqunyulwe kakuhle
  • ½ itswele elimhlophe
  • ½ indebe ye-cilantro, inqunyulwe
  • 2 tbsp ijusi yelamuni, ifakwe ngokutsha
  • Ityuwa kunye nepepile (ukhetho)

Kwenziwa kanjani:

iikati zathengiswa kufutshane nam
  1. Sika i-avocados kwisiqingatha, kwaye ukhuphe inyama.
  2. Sebenzisa ifolokhwe ukucola inyama ukuze naziphi iindawo eziqinileyo zithambe.
  3. Yongeza zonke ezinye izithako kwaye uzivuselele ngokufanelekileyo.
  4. Ungayisebenzisa kwangoko okanye uyifake efrijini.

Ixesha lokulungiselela: 10min

Uncedo: Iikomityi ezimbini ezinesiqingatha

Ngoko ke, yenza ezi ndlela zokupheka ngokukhawuleza kwaye ujabulele incasa kunye nempilo, konke kwinto enye.

Apha ngezantsi, sigubungela imibuzo embalwa enokuthi izibini ezilindelekileyo zibe nazo malunga neeavokhado ngexesha lokukhulelwa.

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Imibuzo ebuzwa qho

1. Ngaba kukhuselekile ukutya i-avokhado enamabala amnyama okanye amdaka?

Iiavokhado zijika zibe mnyama okanye zibe mdaka xa zibekwe kubushushu obubandayo ixesha elide phambi kokuba ziqale ukuvuthwa. Ukutshintsha kombala kwakhona kwenzeka ngenxa yoxinzelelo kunye nokuphathwa okugqithisileyo. Iziqhamo zinokutyiwa ngokususa loo mabala ngemela.

2. Ingaba imbewu yeeavokhado iyatyiwa?

Akukhuthazwa ukutya imbewu yeeavokhado njengoko kungekho phando lwaneleyo lokuxhasa ukusetyenziswa kwayo. Nangona kunjalo, kukho iiphononongo malunga neenzuzo ezinokuthi zibe kho kwincindi yembewu yeeavokhado kunembewu. Isicatshulwa saziwa ngokuba ne-antioxidant, anti-carcinogenic, kunye ne-anti-inflammatory properties (amashumi amabini ananye) .

3. Kwenzeka ntoni ukuba utye kakhulu iavokhado?

Ukuba utya kakhulu iiavokhado, oko kuya kubangela ubunzima.

4. Ingaba ukutya iiavokhado kukwenza utyebe?

Ukutya iikhalori ezininzi kunokuba umzimba ufuna, kungakhathaliseki ukuba yintoni umthombo, kunokukhokelela ekuzuzeni ubunzima. Aiivocado ziphezulu kumafutha asempilweni, ane-monounsaturated. Umzimba wakho ufuna olu hlobo lwamafutha ukuze ube namandla, ukufunxa iivithamini ezinyibilikayo kumafutha (A,D,E,K), kunye nokugxila kwengqondo.

5. Ngaba i-guacamole isempilweni ngexesha lokukhulelwa?

I-Guacamole yidiphu esekwe kwiavokhado equlethe i-monounsaturated fatty acids eninzi. Ingasetyenziselwa idiphu okanye isasazeke kwiichips, ii-crackers, iisandwich, kunye neesoras. Unokuyidibanisa kwizidlo zakho ngexesha lokukhulelwa ukuze uzuze inzuzo yesondlo.

Ukutya okuninzi kulungile ukukutya ngexesha lokukhulelwa kodwa kufuneka ukuthathe ngokumodareyitha. Kukwanjalo nangeeavokhado. Ungawatyi kakhulu kuba aluncedo empilweni. Ungaziphepheli ngokupheleleyo kananjalo. Faka iiavokhado ekutyeni kwakho, kwaye uzixube nezinye iziqhamo kunye nemifuno.

Ke, uya kubandakanya njani oku kutya kuphezulu ekutyeni kwakho ngexesha lokukhulelwa? Sixelele ngayo kwaye, ukuba uyazazi naziphi na ezinye iiresiphi, ungazilahla kwicandelo lezimvo elingezantsi.

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