Avocado Bakeng sa Tahlehelo ea Boima ba 'mele: Hlahloba Hore na Litholoana li Thusa Joang ho Khothaletsa Taolo ea Boima bo Botle

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Ho fihlela kajeno, ho na le batho ba ka bang limilione tse likete tse 2,1 ba fetang boima ba 'mele lefatšeng - ke 30% ea baahi ba lefatše. Ka botenya le boima bo feteletseng bo bakang kotsi e fetelletseng, tlhoko ea ho nka mehato e hlokahalang e se e le bohlokoa. Mokhoa o ka sehloohong oa ho sebetsana le bothata ba boima bo fetelletseng ke ho amohela mokhoa oa bophelo o phetseng hantle.

Leha ho le joalo, ho theola boima ba 'mele ha ho bolele hore motho o tšoaneleha kapa o phetse hantle. Bophelo bo botle ba motho bo latela mafura a 'mele oa hae. Boima ba 'mele bo na le boholo ba metsi ao mabenkele a rona a a bolokang, ka hona, lik'habohaedreite li ka tlamahanya le metsi a' mele ea rona mme tsa baka boima ba 'mele. Kahoo, ho ja maemo a tlase a carbs ho ka thusa ho theola boima ba 'mele [1] .

Ka linako tse ling ho theola boima ba 'mele ho ka lebisa ho lahleheloeng ke mesifa e fokotsang sekhahla sa ts'oaetso ea' mele oa hau le ho baka boima ba 'mele ho fapana. Ka hona, ho bohlokoa haholo ho khetha mehato e nepahetseng ho theola boima boo bo eketsehileng. Ho leka eng kapa eng le tsohle tse tlas'a letsatsi ho ka u thusa ho theola boima ba 'mele - empa hlokomela hore e tla ba le tšusumetso e matla bophelong ba hau ka kakaretso.

Ho na le lijo tse ngata tse kang litholoana le meroho tse thusang ho khothaletsa ho theola boima ba 'mele, joalo ka monokotšoai, meroho e metala, lentile jj. Sengoliloeng sa hajoale, re tla hlahloba tholoana e le' ngoe e thusang ho khothaletsa ho theola boima ba 'mele - mme ke avocado [pedi] .

Avocado Bakeng sa Bophelo ba Hau

E lenngoe libakeng tsa lefatše tsa Mediterranean, avocado e na le boleng bo phahameng ba khoebo. Letlalo la eona le botala bo bobebe le 'mele oa nama o batlang o shebahala joaloka pere e na le melemo e mengata ea bophelo bo botle. Litholoana li boetse li fana ka livithamini le liminerale tse ka bang mashome a mabeli ts'ebetsong e ngoe le e ngoe ho kenyeletsoa potasiamo, lutein le folate [3] .

Litholoana tse nang le limatlafatsi tse fapaneng, li thusa ho theola maemo a k'holeseterole, ho laola tsoekere maling, ho sireletsa mahlo, ho khothaletsa tsoalo, ho ntlafatsa ts'ebetso ea kutloisiso, ho matlafatsa bophelo bo botle ba lijo le ho thibela ho qala ha lefu la masapo a mabeli. Har'a melemo ena kaofela, e ikhethang ke kamoo avocado e ka thusang ho theola boima ba 'mele. Li-avocado li na le li-carbs tse tlase ebile ke mohloli o moholo oa fiber, 'me e ngoe le e ngoe e na le li-gram tsa 9 tsa carbs, tse 7 tsa tsona li tsoa fiber [4] .

1. Avocado eu thusa hore u ikutloe u khotše

Le leng la mabaka a maholo a etsang hore o be le boima ba 'mele ke ho ja ho sa hlokahale. 'Mele oa hau ha o hloke ho khora ka linako tsohle - ke kelello ea hao feela e ferekanang pakeng tsa ho teneha le tlala. Lijo tse nang le mafura a mangata kapa fiber tse kang avocado li ka u thusa hore u ikutloe u khotsofetse u bile u khotsofetse kamora ho ja. Lebaka ke hore mafura le faeba tse kahara litholoana li liehisa tlhahiso ea lijo mpeng ea hau - li u siea u khotsofetse nako e telele mme u emisa tloaelo ea hau ea ho itlopa joala. Avocado e felletseng e na le kakaretso ea likhalori tse 322 [5] .

Phuputso e ts'ehetsa tseko e kaholimo ka ho supa hore batho ba jeleng halofo ea avocado ka lijo tsa bona tsa mots'eare ba tlalehile ho fokotsa takatso ea lijo ho fihlela lihora tse hlano [6] . Mafura a leng ho avocado a thusa ho nts'etsapele maikutlo a khotsofalo, ka tsela eo a khothaletsa taolo ea takatso ea lijo le ho theola boima ba 'mele.

2. Avocado ha e na tsoekere e ngata

Litholoana tse monate li na le tsoekere e ka tlase ho 2 g - e tlase ho litholoana tse ngata. Ho sebelisa avocado ho thusa ho boloka tsoekere e phetseng hantle maling, ka hona ha e tlatse letsoho ho feta boima ba 'mele [7] . Ho fokotsa boima ba 'mele ho etsahala lipakeng tsa lijo, ke hore, ha maemo a tsoekere ea mali' meleng oa hau a leka-lekane, e thusa ho tsamaisa tahlehelo ea mafura a nako e telele.

Hape, boleng bo tlase ba lik'habohaedreite li-avocado bo kenya letsoho ho phahamiseng tahlehelo ea boima ba 'mele [8] .

3. Avocado e fokotsa khatello ea maikutlo

Litholoana li ka thusa ho fokotsa khatello ea mali 'meleng, e bakoang ke ha mefuta ea 'oksijene' e kotsi e sebetsang e phahama ka lebaka la khatello ea tikoloho, litloaelo tse mpe tsa lijo, khatello ea kelello, mafu le ts'oaetso ea UV. [9] . Li-antioxidants le oleic acid e fumanehang li-avocado li thusa ho fokotsa khatello ea maikutlo le ho thibela tšenyo ea DNA le botenya bo amanang le ho ruruha. Sena le sona se netefalitsoe hore se na le karolo e atlehang ho baka tahlehelo ea boima ba 'mele ka ho ntlafatsa metabolism ea hau [10] .

4. Avocado e fokotsa mafura a mpeng

Liphuputso li supa hore kaha avocado e na le monounsaturated le oleic fatty acids, e ka thusa ho fokotsa mafura a mpeng, a ka fokotsang kotsi ea ts'oaetso ea metabolic e amanang le ho nona ho sa nepahalang. Ho ea ka phuputso, batho ba jang li-avocado libeke tse 'ne ba theotse mafura a mpa ka liperesente tsa 1.6 ha a bapisoa le litholoana tse ling [leshome le motso o mong] . Ba boetse ba tlaleha index ea 'mele e tlase le bolelele bo bonyenyane ba letheka.

5. Avocado e na le mafura a phetseng hantle

Boitsebiso ba monounsaturated fat in avocado bo amahanngoa le ntlafatso ea boima ba 'mele le tahlehelo ea mafura, lithuto li supa. Hobane, li chesoa ka sekhahla se phahameng ho feta mefuta e meng ea mafura, li ka eketsa sekhahla seo mafura a chesoang ka sona 'me se ka etsa hore' mele oa hau o chese likhalori tse ngata kamora ho ja [12] . Ho tlatselletsa ho sena, mafura a mono a avocado a thusa ho fokotsa takatso ea lijo le ho fokotsa takatso ea ho ja kamora ho ja ka tsela e phetseng hantle ka ho fetisisa.

6. Avocado e thusa ho fokotsa k'holeseterole

Ho ea ka phuputso e phatlalalitsoeng ho Journal of the American Heart Association, ho ja avocado ka letsatsi ho theola bongata ba k'holeseterole e mpe maling a batho ba nonneng haholo le ba nonneng. [13] . Ka ho ntlafatsa tsamaiso ea pelo le methapo, litholoana li thusa ho hlophisa 'mele oa hau ho ea tseleng ea boima ba' mele.

1. Humokado hummus

Lisebelisoa

• Li-chickpeas tse 500 g, tse phehiloeng [14]
• Li-avocado tse 2 tse butsoitseng tse mahareng, tse kentsoeng le ho eboloa
• 3 tbsp oli ea mohloaare, le ho feta bakeng sa ho sebeletsa ha ho hlokahala
• 1 ½ tbsp tahini
• 3 tbsp lero la lero la lime
• 1 clove konofolo, ebola
• Letsoai le pepere e ntšo e sa tsoa khuoa
• 1/8 tsp komine
• 1 - 2 tbsp makhasi a cilantro a hahiloeng hantle
• Li-flakes tse khubelu

Litsela

• Pulse chickpeas, oli ea mohloaare, tahini , Lero la kalaka, le konofolo ka har'a sesebelisoa sa lijo ho fihlela se boreleli.
• Letsa ka letsoai le pepere ho latsoa le ho eketsa kumine le li-avocado le motsoako oa pulse ho fihlela o boreleli ebile o le boreleli.
• Sebeletsa ka oli ea mohloaare e eketsehileng, fafatsa ka li-flakes tsa cilantro le pepere e khubelu.

2. Avocado ea khōhō le sopho ea kalaka

Lisebelisoa

• Khoho e se nang letlalo ea 500 g
• 1 tbsp oli ea mohloaare
• 1 kopi e entsoeng eiee e tala
• Li-jalapeno tse 2, tse sitsoeng le tse minced
• 2 cloves konofolo, minced
• Likopi tse 2 moro oa kana
• Litamati tse 2, peo e behiloeng
• 1/2 tsp komine ea fatše
• Letsoai le pepere e ntšo e sa tsoa khuoa
• 1/3 senoelo sa cilantro e khethiloeng
• 3 tbsp lero la lero la lime
• Li-avocado tse mahareng tse 3, tse ebotsoeng, tse kentsoeng 'mala le tse takiloeng

Litsela

• Ka pitsa e kholo mocheso oa 1 tbsp oli ea mohloaare ka mocheso o mofuthu.
• Ha u se u chesa, eketsa lieiee e tala le jalapeños ebe u e sesa ho fihlela u le bonolo (2 mins) ebe u eketsa konofolo nakong ea metsotsoana e 30 e fetileng ea ho tlotsa.
• Kenya moro oa kana, tamati, kumine, letsoai le pepere ho latsoa le ho eketsa matsoele a kana.
• Ebe o tlisa motsoako ho pheha ka mocheso o bohareng.
• Fokotsa mocheso ho isa bohareng, koahela ka sekwahelo 'me u lumelle ho pheha, o hlohlelletsa nako le nako (15mins).
• Fokotsa boapeelo mochesong o futhumetseng, tlosa kana ka pane 'me u phomole metsotso e 5 ebe oa e tabola.
• Hlohlelletsa lero la cilantro le la kalaka.
• Kenya li-avocado ho sopho pele u li sebeletsa.

Ka Tsebiso ea ho Qetela…

Ho bolokehile hore re ka re li-avocado li na le litšoaneleho tse ngata tsa lijo tse bonolo tsa ho theola boima ba 'mele. Hafeela u ntse u ja tholoana ena e tala ka bongata bo lekaneng, li-avocate e ka ba karolo ea phepo e nepahetseng ea ho theola boima ba 'mele.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang