Kulimbana kumakhala kosasintha komanso kosavuta. Zipatso zobiriwira (yup, ndi chipatso) zimagwiritsidwa ntchito muzigawo zamakono monga guacamole ndi saladi ya Cobb ndipo pakali pano imapezeka m'masitolo ambirimbiri odyera. Koma, kodi avocado yosavomerezeka ingakhale yabwino kwa masewera anu olemera?
Zowonjezerapo za Malamulo a Kutayika Kwambiri
- Zomwe anthu ambiri amanena kuti mapepala amathandiza kuponya mapaundi amachokera ku zakumwa zamtundu wathanzi, zomwe zimadziwika kuti zilepheretsa kudya, zomwe zimawombetsa kulemera.
- Komanso, kafukufuku amasonyeza kuti zakudya zapamwamba kwambiri, monga mapuloteni, zimalimbitsa kukhudzidwa kwathunthu. Zokhutira zimenezo zimatanthauza kuti simungadye zakudya zomwe zingayambitse kulemera.
- Palibenso umboni wakuti mafuta abwino (kapena unsaturated) amawathandiza kupewa shuga za magazi, zomwe zimapangitsa thupi lanu kusunga mafuta ochulukirapo monga mafuta mkati mwake. Izi zikutanthauza kuti mapepala angakhale othandiza kuthetsa mafuta a m'mimba.
Mafuta abwino ndi zowonjezera zakudya zimagwirizanitsidwa. Kusasamala kungachititse kuchepetsa kudya kwambiri. Kudya pang'ono nthawi kumachepetsa kulemera. Koma zikhumbo zimenezo sizosiyana kwenikweni ndi mapepala.
Ngakhale mapepala angakhale owonjezera pa zakudya zanu, nkofunika kudziwa kuti ali ndi calorie wambiri. Katemera waung'ono (pafupifupi ma ounces) ali ndi makilogalamu pafupifupi 180 ndi mafuta 17g. Ndipo pamtheradi pali chinthu chonga mafuta obirira - ngakhale mtundu wathanzi.
Chifukwa chakuti mapepala amakhala abwino komanso okhutiritsa sizikutanthauza kuti muyenera kuzidya ndi kusiya kwathunthu.
Sizingatheke kuti izi zisawononge kulemera kwake, zikhoza kuchititsa kulemera. Muzisangalala nazo - mosamala!
Pamene Mukukayikira, Pewani
Kuti mupeze zambiri zolondola, yesani gawo lanu la avocado ndi chakudya cha chakudya. Mankhwalawa ali ndi makilogalamu 45, mafuta olemera 4g, 2.5g carb, 2g fiber, ndi mapuloteni 0,5g.
Miyeso ya makina ndi yotchipa ndipo ndizo zipangizo zazikulu zothandizira kulemera. Ngati simungathe kuyeza avocado yanu, pano pali ziwerengero zina zosintha:
1-ounce avocado ndi ofanana ndi:
- pafupifupi 2 tbsp. avocado yosenda
- pafupifupi 2 tbsp. advocate chodulidwa
- pafupifupi 1/4 ya avocado yaing'ono
Malangizo Oonjezeretsa Kuwononga Kwa Zakudya Zanu
- Mafuta ndi kufalikira. Mutha kupaka ndi nyengo kuti azifalitsa zokolola zapamwamba, zophimba zam'mwamba, masangweji, kapena zidutswa za apulo. Chimodzi mwa zokonda zanga zomwe ndizikonda kwambiri ndizomwe zimakonda kwambiri, zikwangwani zowonongeka zomwe zimapangidwa ndi avocado omwe amasungidwa komanso tomato zouma.
- Mazira Owonjezera. Kapepala kakang'ono kodulidwa kamabweretsa kukoma kwa dzira . Chotupado chokhazikika ndi chodabwitsa chokoma mu dzira lopweteka kwambiri dzira loyera. Pamwamba pake ndi nyama yankhumba yokhala yowonongeka yopangira chakudya chokwanira kwambiri.
- Monga chopangira saladi. Kapepala kakang'ono pa saladi kadzakupangitseni kudzaza ndi kukondweretsa kwambiri. Mukhoza kuphatikizapo avocado ndi yogamu wopanda mafuta omwe amavala zovala zokoma.
- Chimake cha guac chimasambira. Guacamole ndi zokoma, koma ndi njira yosavuta kuti iwonongeke ndi mwambo wambiri. Sakanizani 1/4 chikho chopanda mafuta mafuta otchedwa yog yogurt omwe ali ndi mapepala ofanana ndi a avocado. Ikani mu 1/8 tsp. mchere uliwonse, ufa wa adyo, ndi ufa woumba ndipo inu muli ndi guac kukonza ndi kulemera kwambiri calorie count.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!