Okuqukethwe
Ingabe uyawuthanda ukwatapheya ngenxa yokunambitheka kwawo okukhilimu, nokuncibilika? uqinisile ngempela ukukudla njalo. Lesi sithelo esibushelelezi sigcwele imisoco ukuze uhlale uphilile.
Kodwa ngaphezu kwalokho ungamenza umngane wakho wobuhle. Ake ngikutshele, kuma-smoothies namajusi, kungcono nakakhulu.
Thola ezinye izindlela zokudla ukwatapheya kulesi sihloko plus 5 izinzuzo ongeke uzicabange.
Ukuqanjwa kommeli
I-avocado smoothie yakho iqukethe imisoco elandelayo:
Vitamin K
I-Vitamin K iyivithamini ebandakanyeka ekwakhekeni kwegazi. Iyancibilika emafutheni. Ihlukaniswe yaba amavithamini amancane angu-2 kuhlanganise ne-vitamin K1 kanye ne-vitamin K2. I-Vitamin K1 imvelaphi yezitshalo kanti eyesibili ngokuvamile imvelaphi yezilwane.
Le vithamini ibandakanyeka ekuhlulekeni kwegazi ngokusiza ukwakheka kwamahlule egazi (uma kwenzeka ukopha ngokwesibonelo) ukumisa ukopha.
I-Vitamin K ayikwazi ukumuncwa abantu abanezinkinga ezihlobene namathumbu. Ukuntuleka kwale vithamini kungaholela ekwakhiweni kwamathambo.
I-Vitamin K iphinde isebenze ekusebenzeni kwamanye amavithamini. Isibonelo, i-vitamin K isebenza ne-vitamin D ekwakheni amathambo kanye nebhalansi ye-calcium iyonke.
Amavithamini B
Abizwa ngokuthi ama-vitamin B complexes, amavithamini B adlala indima ebalulekile ekusetshenzisweni kwe-metabolism. Basebenza ngokusebenza kwamasosha omzimba, emandleni esiwadingayo.
Futhi zivumela umzimba ukuthi uhlanganise kahle amaprotheni, amafutha nama-carbohydrate adliwe. Ngenxa yemisebenzi yazo, isikhumba sethu sihle futhi sivikelekile. Ziphinde zisebenze ngokulingana kwesimiso sezinzwa (1).
I-folate (uvithamini B9) ku-avocado ibandakanyeka ekuhlanganiseni kwe-DNA nasekukhiqizeni amangqamuzana egazi abomvu. Iphinde ibambe iqhaza elibalulekile ohlelweni lwezinzwa kanye namasosha omzimba.
Ukufunda: Ijusi yesilimo esidliwayo esinamagatsha anamanzi ukuze ugcwalise amavithamini
Amafutha angenashukela
Ukwatapheya wakhiwe kakhulu ngamafutha ane-unsaturated fatty acids. Sihlukanisa amafutha ngemindeni emi-3. Amafutha e-unsaturated acids avela emhlabeni wezitshalo futhi afaka ukwatapheya.
Amafutha e-monounsaturated fatty acids asuka ezilwaneni kanye namafutha atholakala ngezinqubo zamakhemikhali ukuze ahlangabezane nezidingo zemboni yokudla.
Amafutha e-unsaturated fatty acids ahilelekile ekuhlanganiseni ama-hormone. Ziphinde zinikeze amandla emzimbeni. Lawa mafutha aphinde alwe nomfutho wegazi ophezulu.
Lutein
ilutein iyi-antioxidant etholakala kukwatapheya. Ivela emndenini we-carotenoid. Isekela ukubona ngokuyivikela ekuwohlokeni kwe-macular. Ukuwohloka kwe-macular kukhula ngokukhula futhi ekugcineni kuholele ekwakhiweni kwamehlo.
Funda: Kungani uphuza ijusi ye-carrot?
Imicu yotshani
ukwatapheya unothe nge-fiber yokudla. Uma udla ukudla okunothe nge-fiber, ukhuthaza ukuqedwa kwemikhiqizo engcolile ngokusebenzisa indle.
I-fiber yokudla yenziwe nge-fiber encibilikayo kanye ne-fiber engancibiliki. Imicu equkethwe kukotapheya ayincibiliki futhi iyancibilika ngokungafani nezakhamzimba eziningi.
I-Insoluble fiber igcina izakhiwo zayo ziqinile njengoba idlula emgudwini wokugaya ukudla. Le micu izomunca amanzi esikhundleni sokumuncwa amanzi. Lokhu kuzothuthukisa ukuthamba kwesitulo.
Antioxidants
Ukwatapheya unothile ngama-antioxidants okuhlanganisa ne-oleic acid. Ukudla okunothe ngama-antioxidants kuvikela izifo eziwohlokayo.
Izinzuzo ze-avocado
I-laxative esandleni
Imicu equkethwe kukotapheya, ngemva kokusetshenziswa, izovala ingaphakathi lesisu ukuze ivikeleke. Lokhu kuzokwenza kube lula ukuthuthwa kwemfucuza.
Ngaphezu kwalokho, imicu engancibilikiyo inikeza umuzwa wokusutha lapho idliwe. Lokhu kuzokuvumela ukuthi udle kancane futhi ulahlekelwe isisindo kalula lapho wenza ukudla.
Ngokudla ukwatapheya njalo, uvimbela izimpawu zamathumbu ezicasulayo kanye nomdlavuza wekoloni. Kucatshangwa ukuthi i-100 g ye-avocado iqukethe i-6,7 g ye-fiber.
I-fiber nayo ibalulekile ekudleni kwabantu abanesifo sikashukela sohlobo 2. Basiza ukugcina izinga elihle le-glucose egazini. Ngaphezu kwalokho, banciphisa ingozi ye-arterial hypertension kubantu abanesifo sikashukela.
Ngesikhumba esihle
Umzimba wakho wenza i-collagen ngama-fibroblasts. I-collagen ivumela ukugeleza kwesikhumba sakho, ukunwebeka kwayo, ukunwebeka kwayo, ukuthamba kwayo. Ngemva kweminyaka engu-25, ukukhiqizwa kwe-collagen emzimbeni kuncipha, okuholela ekugugeni kwesikhumba.
I-elastin kanye nama-glycoprotein aqukethwe ku-collagen ahlinzeka ngemisebenzi yokulwa nokuguga ngokuhlangana kwezicubu kanye nokunwebeka okukhulu kwesikhumba.
Ngokudla ukudla okukhuthaza ukwakheka kwe-collagen, senza kusebenze ukukhiqizwa okukhulu kwe-collagen ngobuhle nokuvikela isikhumba sethu. I-avocado ngokwakhiwa kwe-collagen eyenza izokusiza ugcine isikhumba esihle.
Ngaphezu kwalokho, ukwatapheya unamavithamini A, C no-E okuyimithombo ebalulekile yemisoco ekuvikeleni nasekuvuseleleni isikhumba.
Ngama-acids awo angagcwele amafutha, ukwatapheya uyikhambi elihle esikhumbeni esomile ngoba uvumela ukugeleza kahle kwesikhumba.
Ekuvikeleni abantu abaphila nesifo sikashukela
Ngokungafani ne-fiber engancibilikiyo, i-fiber encibilikayo edlula emgudwini wokugaya ukudla iyancibilika (2). Le micu iqhekeka ibe into ye-gelatinous ezovala umgudu wokugaya ukudla. Into ye-gelatinous izobamba amafutha amabi adliwe ngesikhathi sokudla.
Lokhu kuzosiza ukunciphisa amazinga e-cholesterol egazini. Futhi kuzonciphisa ukumuncwa kweglucose. Isifo sikashukela sivela ngenxa ye-glucose eyeqile ehlala isikhathi eside egazini.
Empeleni kungukuphazamiseka kwe-carbohydrate metabolism. Ngokudla ijusi ye-avocado, imicu encibilikayo izovumela i-glucose eyengeziwe ukuba ibanjwe, okuvumela ukulawulwa kwezinga likashukela.
Isifo sikashukela kwesinye isikhathi siholela ezinkingeni zokubona noma isifo senhliziyo ngoba ukugcwala kweglucose kuzokwenza ukuthi imithambo iqine futhi igazi lijiye (3).
Ukufunda: Zonke izinzuzo zejusi ye-fennel
Ekuvimbeleni isifo senhliziyo nemithambo yegazi nomfutho wegazi ophakeme
Amafutha e-monounsaturated fatty acids aqukethwe kukwatapheya angumthombo omuhle wemisoco ukugcina nokuvikela isimiso senhliziyo nemithambo yegazi.
Ocwaningweni lwamagundane abesilisa ayi-15, anikezwe ukwatapheya ukuze alinganise umphumela wezingxenye ezinamafutha kakotapheya ku-hypertension.
Ngemva kwamaviki angu-5, amagundane afunzwa ukwatapheya abone i-triglycerides yawo yehla ngo-27% kuyilapho wonke amagundane engazange enze izinguquko. Ngaphezu kwalokho, i-cholesterol ye-LDL (i-cholesterol enhle) ikhuphuke ngo-17% (4).
Abacwaningi baphethe ngokuthi izinhlanganisela zokudla okunomsoco ku-avocado zisiza ukuvikela noma ukuvimbela amazinga aphezulu e-triglycerides egazini. Bavumela futhi ukunciphisa i-cholesterol embi.
Okunentshisekelo ekuvimbeleni umfutho wegazi ophakeme kanye nesifo senhliziyo.
I-avocado juice ne-smoothie zokupheka
Kunenqwaba yezinhlobonhlobo zamakotapheya. Ukuze uthole i-smoothie enhle, khetha ukwatapheya oqinile, kodwa ongenzima. Uma ukotapheya uqinile, kusho ukuthi ubungakafiki ekuvuthweni ngaphambi kokuba uvuthwe. Endabeni ye-smoothie, sizosebenzisa i-blender ye-blender encane
I-pulp kuleli cala ayinambitheki kahle futhi imnandi. Ngokuqinisekile ayinazo zonke izici zokudla okunomsoco.
Uma ukwatapheya wakho uzwakala uthambile ngokwanele ukuthi ungawuthinta, ungawuthengi. Empeleni kwakuyoba nethuba elihle lokuthi ngeke lidleke, ukubola kwesithelo sekuqalile. Ijusi yakho izoba yimbi kakhulu.
Abanye abantu bathembele embala wesikhumba, kodwa lokhu akubonakali ngaso sonke isikhathi ngoba umbala wesikhumba uncike ezinhlobonhlobo ze-avocado. Ngibheka abameli bami ngokubathinta ngaphambi kokubakhetha.
Ukuze ufunde: Izimpethu zethu ezinhle kakhulu (ezinhle kakhulu empilweni yakho)
I-avocado smoothie enobisi
Uzodinga:
- 2 abameli
- Inkomishi yobisi ye-1
- 4 wezipuni uju
- I-pinch engu-1 yesinamoni
Ukulungiselela
- Sika ukwatapheya wakho phakathi ngemva kokuwageza
- Susa umgodi bese ususa ama-pulps
- Bafake ku-blender ngenkomishi yakho yobisi
- Hlanganisa imizuzwana embalwa
- Bese wengeza uju nesinamoni bese uhlanganisa okwesibili
- Thela okuqukethwe engilazini bese ulinda imizuzwana embalwa ukuze igwebu lehle.
- Ungangeza ama-ice cubes kuwo.
Inani lokudla okunempilo
Le recipe elula izokuvumela ukuthi ugcwalise amandla akho ngamavelu okudla okunomsoco woju, ubisi nama-avocados.
Ijusi kakotapheya nejusi yewolintshi nobhanana
Uzodinga:
- ½ ummeli
- ½ ubhanana
- iwolintshi
- ½ inkomishi yesipinashi
Ukulungiselela
Geza futhi usike izithako zakho. Ukuze uthole ukunambitheka okubushelelezi, faka izingcezu zakho eziwolintshi amahora ambalwa ukuze ziqandiswe.
Thela konke ku-blender yakho
Nciphisa ukudla kuze kuhlanganiswe kahle futhi nokuthungwa kube bushelelezi ngendlela othanda ngayo (5).
Yifake efrijini noma uyidle ngokushesha.
Inani lokudla okunempilo
Ukuze ugweme ukuqunjelwa okuphindaphindiwe, le smoothie inconywa kakhulu. Ikuvumela ukuthi udle i-fiber eningi esiphuzweni esimnandi ngoba ngokuya ngokudla kwethu i-fibre kubi.
Abanesifo sikashukela ngokusho kodokotela badinga ukudla kwansuku zonke kwe-25-50 amagremu we-fiber ngosuku. Le smoothie ilungele ukwenza ingxenye yabo yansuku zonke ye-fiber.
Isiphetho
Uma udinga amafutha amahle ukuze ulinganise ukudla kwakho, ijusi likakotapheya liyanconywa kakhulu. Kuzokusiza futhi ukunciphisa ingozi yokuqunjelwa, i-ulcerative colitis.
Kungokunye kokudla okunamafutha amahle ongakudla ngokuthula kwengqondo uma unezinkinga zenhliziyo nemithambo yegazi noma isifo sikashukela.
Ingabe ikhona enye iresiphi ye-avocado smoothie oyaziyo? Ithimba lethu lizokujabulela ukuzwa kuwe.