- Ngaba iiavokhado zilungile ngexesha lokukhulelwa?
- Ziziphi iingenelo zeeavokhado ngexesha lokukhulelwa?
- Ixabiso lesondlo seavokhado
- Ingakanani iavokhado ekufuneka uyitye ngosuku?
- Imiphumo emibi kunye nezilumkiso ezinxulumene ne-avocado ngexesha lokukhulelwa?
- Liliphi ixesha elifanelekileyo lokutya i-avocado ngexesha lokukhulelwa?
- Ukutya njani i-avokhado eluhlaza?
- Iiresiphi zeavokhado ezilula
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
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) .
Bhalisa10. 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.
Ixabiso lesondlo seAvocado
Iavokhado enye ibandakanya la maxabiso alandelayo ezondlo ngokwe USDA (iSebe lezoLimo laseMelika) (18) :
Izondlo | Isixa kwinkonzo nganye |
---|---|
Iikhalori ezipheleleyo | 322 |
Iikhalori ezivela kumafutha | 265 |
Amafutha ewonke | 29.47g |
Amafutha ahluthayo | 4.273g |
Amafutha e-Polyunsaturated | 3.65g |
Amafutha e-monounsaturated | 19.696g |
ICholesterol | 0mg |
Isodium | 14mg |
Potassium | 975mg |
Iyonke iCarbohydrate | 17.15g |
Ifayibha yokutya | 13.5g |
Iiswekile | 1.33g |
Iprotheni | 4.02g |
Ivithamin A | 14mcg |
Ivithamin C | 20.1mg |
Icalcium | 24mg |
Intsimbi | 1.11mg |
Nangona iiavokhado ziluncedo ngokupheleleyo, kufuneka ube nekepusi kubungakanani obutyayo.
Unina womyeni unxiba ukuwa
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.
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.
[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.
ungajongana njani namalungu osapho anomona
Iiresiphi zeAvocado ezilula
Ukubandakanya i-avocado yonke imihla, unokuzama ezi ndlela zokupheka ezilula ezingezantsi.