Chipatso chomwe chimadzazidwa ndi mafuta chikhoza kumveka ngati mphutsi, koma ndizo zomwe avocado ali. Zakudya zopitirira 75 peresenti ya zopatsa mafuta mu avocado zimachokera ku mafuta osatchulidwa, omwe ambiri amakhala ndi monounsaturated, mtundu umene umateteza pumper.
Zipatso zamtundu wathanzi zimatha kugwira zonsezi, koma mapepala amathandizanso mavitamini E ndi C, potassium, folate, ndi fibre.
Ndipo imakhala ndi sterols chomera chomwe chingathandize kuchepetsa chiopsezo cha khansa, komanso antioxidant, lutein , zomwe zimathandiza kuti maso anu azikhala wathanzi. Kafukufuku akuwonetsa kuti mapepala angathandize kuchepetsa ma cholesterol, kusintha moyo wa moyo, ndi kuthandizira kulemera.
Mavitamini
Lankhulani za mwayi wa thonje. Mbalameyi imakhala yabwino kwazomwe mumapanga, koma zimapindulitsa mofanana pazinthu zanu. Kuchetsa kwadzaza ndi mavitamini pafupifupi makumi awiri ndi makumi awiri, zomwe zambiri zimadzitamandira zowononga khungu, kuphatikizapo:
- Vitamini C - Chigawochi chimathandizanso minofu kukula ndi kukonzanso, ndipo ndiyenso kupanga collagen (mapuloteni omwe amachititsa khungu kukhala lolimba).
- Vitamini E - Antioxidant imateteza kuzinyamula zaulere, zomwe zimawononga khungu ndi ziwalo zina za thupi lanu.
- Lutein - Pachigawochi , chomwe chimathandiza kuwonjezera thanzi la maso, chingathandizenso kuteteza khungu kuti lisamawonongeke.
- Mafuta a monounsaturated - Mafuta awa amathandiza thupi lanu kutenga zofunikira zazitsamba ndi zomera zomwe zimapangitsa kuti khungu lanu lizitha kulandira madalitso ochulukirapo kuchoka ku chipatso chamtengo wapamwamba. Komanso, kafukufuku amasonyeza kuti kudya kwapamwamba kwa mafuta kumakhudzana ndi khungu lenileni. Izi ndi zofunika makamaka pamene tikukalamba chifukwa khungu limatsika.
- Carotenoids - Mankhwalawa amathandiza kuteteza kuwonongeka kwa mazira a UV. Pamene mumadya kwambiri (kuphatikizapo mapeyala), mitsempha yochuluka ya carotenoids m'thupi lanu, maphunziro amasonyeza.
Chophimba chimodzi: Ngati mukuyang'ana kulemera kwanu, zipatso zamtengo wapatali za zipatso zimatanthauza kuti zili ndi makilogalamu ambiri, choncho cholinga chake chimamangiriridwa ndi ovice imodzi (yomwe ili pafupi ¼ ya pepala).
Ndipo ngati mumakhala ndi vuto la m'mimba, yesetsani kuwonjezera zakudya zanu pang'onopang'ono-anthu ena amakumana ndi zakudya zamtengo wapatali.
Njira Zomwe Mungakondweretse Mauthenga
Pali njira zambiri zogwiritsira ntchito mapeyala chifukwa ndi zothandiza kwambiri. Mukhoza kusonkhanitsa zipatso zobiriwira pafupifupi pafupifupi chirichonse. Amawonjezera mafuta, mavitamini, ndi mafuta a moyo wathanzi, kusamba, ndi smoothies. Mutha kuzigwiritsa ntchito muzakudya zabwino, kuphatikizapo puddings ndi mousse ndi pops ice.
Yesani malangizowo okoma kuti muphatikize mapeyala m'zinthu zina zomwe mumadya ndi zopsereza:
- Gwiritsani ntchito kupanga guacamole, ndithudi! Mukhoza kuchepetsa kuyambitsirana mwa kusakaniza zina zotere za yog yogurt-mumakhala ndi mawonekedwe ofanana ndi a puloteni. Kapena yesetsani kusakaniza kuchuluka kwa guacamole ndi salsa kuti mupange Salsa mole. Gwiritsani ntchito crudité ngati udzu winawake wamtengo wapatali, mapepala a tsabola wofiira ndi tomato yamatcheri m'malo mwa mafuta, zophika zokazinga kuti muchepetsenso chotukuka chanu.
- Chophimba chachikulu cha tirigu ndi avocado yosenda m'malo mwa batala. Kenaka, onjezerani zosankha zanu. Mwachitsanzo, ngati mumakonda kutentha, mukhoza kuwonjezera mazira a tsabola wofiira ndipo ngati mumakonda mapiritsi, fanizani mandimu yatsopano kapena madzi a mandimu.
- Gwiritsani ntchito monga sandwich kufalikira m'malo mwa mayo kapena mpiru.
- Sakanikizani papepala losakanizidwa ndi madzi atsopano a mandimu ndi kuwaza tsabola wakuda wakuda ndi mchere wosakaniza.
- Sakanizani Kupuma Kwanga Kotsitsimutsa kwa Ice Pops kuti nyengo izizizira.
- Chotsani chikho cha 1/2 mukulumphira kwanu kuti mukhale okhwima komanso okhwima. Yesani my Avocado Ranch Dip, yomwe imayenda bwino ndi mapiko a Buffalo.
- Zoperekera magawo kapena kuchuluka kwa mayonesi mu mazira owoneka ndi avokosi.
- Onjezerani ¼ wa avokosi ku tsamba lanu lokonda smoothie . Zimadabwitsa kwambiri ndi cocoa!
Joy Bauer, MS, RDN, CDN, ndi thanzi ndi thanzi Expert for NBC's Today Show ndi woyambitsa Food Snacks.