Zosokoneza Nutrition Facts

Mapulogalamu Okhudzana ndi Mavuto ndi Zaumoyo Zawo

Akatswiri ena okhutira zakudya amachititsa kadoko chakudya chambiri. Chipatso chokoma ichi chimapereka ubwino wathanzi mukamaonjezera mbale zomwe mumakonda. Koma mukayang'ana zakudya zamagazi, mukhoza kudabwa. Ma calories mu mapeyala ndi mafuta ali oposa.

Zosokoneza Nutrition Facts

Chiwerengero cha makilogalamu mu avocado chimadalira kukula kwake. Zakudya zakulandu zopezeka pa tsambali ndi za chikho chimodzi cha soded avocado. Koma mapepala ambiri ndi akuluakulu.

Malinga ndi DatabaseA Nutrient Database, pali makilogalamu 322 mu kope lalikulu (201 gram) avokosi. Zipatso zazikulu zimapereka mafuta okwana magalamu 30, 4,2 magalamu a mafuta odzaza, pafupifupi magalamu 20 a mafuta olemera, 3.6 magalamu a mafuta ophatikizira ndi 13.5 gm.

Koma mwinamwake simungadyepo avoti onse mokhala limodzi. Choncho ndiwothandiza kwambiri kuyang'ana pa avocado makilogalamu pa supuni kuti muwone momwe mapuloteni anu amapezerako.

Kuchepetsa Calories pa Supuni

Ngati mutayika kagawo kakang'ono ka mapuloteni pa masewera anu okondweretsa zakudya kapena kuwonjezera pang'ono ku taco yanu yathanzi monga guacamole, mwina mukudya pafupifupi magalamu 30 kapena supuni 2 ya zipatso. Pali makilogalamu 25 pa supuni ya guacamole, kotero mumakhala mukuwonjezera makilogalamu 50 pa chakudya chanu.

Izo sizikuwoneka zoipa, sichoncho? Sizomwe, malinga ngati ndizo zonse zomwe mumapanga. Vuto ndilokuti ambiri a ife tikuwonjezera zambiri. Komanso, mankhwala ena a guacamole akhoza kukhala ndi zowonjezera, monga dash shuga.

Nthawi zambiri, supuni imodzi yokha ya guacamole ili ndi calories 50, 4.5 magalamu a mafuta (2.5 gramu mafuta odzaza), 240 mg ya sodium, ndi magalamu atatu a mavitamini, ndi 1 magalamu a mapuloteni.

Malingana ngati inu mukukumbukira kukula kwa gawo, izo zikhoza kukhala kuwonjezera moyo wa moyo ku chakudya chanu.

Kuwonjezera mapologalamu anu a kadokosi pa supuni akhoza kukhala ovuta, chifukwa nthawi zambiri mumagwiritsa ntchito supuni kuti muyese zipatso? Ambiri aife timadula kagawo kapena timagawani kabulato kumalo kuti tipeze gawo lomwe tikufuna. Ngati mudya tsamba limodzi lachisanu la mapuloteni-ndilopang'ono kuposa kotala la chipatso-mudzadya makapu awiri a avocado kapena 50 calories.

Ubwino Wathanzi wa Kulimbana

Ngakhale mutadya kwambiri avocado kuposa momwe mukuyenera, mukupatsanso thupi lanu mapindu a thanzi. Mafupa ali ndi mafuta ambiri, koma si olemera kwambiri mafuta odzaza. M'malo mwake, amapereka mafuta okwanira a mafuta omwe amawoneka kuti ndi abwino. Mafuta a monounsaturated kapena MUFA amachokera ku zomera ndipo zingakhale zothandiza kuchepetsa LDL kapena cholesterol "choipa". Pachifukwachi, Academy of Nutrition and Dietetics imalimbikitsa kuti musankhe zakudya ndi mafuta osungunuka m'malo mwa mafuta odzaza.

Zomwe zimapangidwanso zimapangidwanso. Kudya zakudya ndi fiber kungakuthandizeni kuti mukhale omvera komanso okhutira. Akatswiri operewera kulemera kwa thupi amasonyeza kuti dieters imadya zakudya ndi zowonjezera kuti ziwathandize kudya pang'ono ndi kupanga chosowa cha calorie chofunikira kulemera.

Mafupa amakhalanso ndi vitamini C, vitamini K, ndi folate.

Zomwe zimayambitsa matenda a shuga

Ngakhale kuti mapuloteni ali ndi chakudya, amakhala otsika kwambiri pa chiwerengero cha kuchepa kwa magazi osachepera 15- ndipo sichidzasungunuka shuga. Chiwerengero cha glycemic chiwerengero cha 1 mpaka 100, ndi nambala zambiri zomwe zikuwonetsa zakudya zomwe zimayambitsa shuga lanu mofulumira.

Kupembedza ndiko kusankha bwino pamene mukudwala matenda a shuga, makamaka mukawagwiritsa ntchito kuti mutenge zakudya zowonjezera. Iwo akhoza kuwonjezera zosiyana pa dongosolo lanu la chakudya cha shuga, kapena kupanga mofulumira monga kusambira kwa udzu winawake, kaloti, kapena masamba ena.

Bungwe la American Diabetes Association limalimbikitsa kubwezeretsa mkaka ndi mapuloteni m'mawa smoothies, pogwiritsira ntchito pazitsamba zonse zopanda cholesterol, mu saladi, ndikupanga sauces chakudya chamadzulo.

Kuthamanga ndi Kutaya Kwambiri

Popeza kuti mapeyala amakhala olemera kwambiri muziyenera kuwatchera ku zakudya zanu? Ngati muwakonda, musatero. Mukhoza kusunga chakudya chokoma pa zakudya zanu, koma muyenera kusamala kuti mumadya bwanji.

Mungagwiritse ntchito mapeyala mmalo mwa kufalikira kwina kapena mankhwala omwe amapereka mafuta ochepa, monga mafuta kapena margarine omwe angakhale ndi mafuta odzaza kapena mafuta odzola. Malingana ngati mukusunga makasitomala anu odziteteza ndikudyetsa supuni ya supuni (kapena ngakhale pang'ono), mukudya zakudya zanu.

Kusaka ndi Kusunga Malamulo

Bungwe la Hass Repvocative limalimbikitsa kuti mugwiritse ntchito mitundu yonse ndikumverera kuti mupeze zipatso zabwino. Choyamba, sankhani peyala ndi mtundu wakuda koma wosasinthasintha. Tengani icho mu dzanja la manja lanu ndipo pang'onopang'ono mukanike. Ngati ikatulutsa pang'ono, yayamba ndipo ikugwiritsidwa ntchito.

Mukhoza kusunga mapepala otsekemera komanso osapanga m'firiji masiku 2-3. Kupsa tsamba lachidzidzidzi mofulumira liyikeni mu thumba la pepala lofiirira ndi apulo kapena nthochi kwa masiku 2-3.

Ngati mumadya supuni yanu pokhapokha mutadya chakudya, mugwiritseni ntchito zothandiza kusunga makokosi anu. Ophika ambiri amawonjezera laimu kapena mandimu ku chipatso chawo kuti adye pang'ono ndi kupulumutsa zina zonse. Mukhozanso kuyimitsa pepala, koma ophika ambiri amanena kuti amasintha kapangidwe ka chipatsocho.

Mmene Mungadulire ndi Kupeputsa

Gawo lovuta kwambiri la kudya avoti akhoza kuchotsa khungu. Gwiritsani ntchito malangiziwa kuti muchepetse zipatso zanu.

• Yambani pamwamba pa mapeyala ndipo muzithera kutalika kuchokera pamwamba mpaka pansi. Kenaka muwapotoze kuti musakane mbali ziwirizo.
• Kuti uchotse dzenje, tambani mpeni mmenemo ndi kulipotoza ilo, ndiye lizisiye. Izi ziyenera kukhala ndi magawo awiri ndi nyama ya avokosi yosasokonezeka.
• Lembani tsamba la avokosi mumagawo, mmwamba ndi pansi ndiyeno mbali imodzi kuti mupange gridi. Tsopano mukhoza kutulutsa makompyuta awa ndi supuni ndikusiya peel.
• Makapu anu a avocado ali okonzeka kugwiritsa ntchito.

Njira Zowonongeka Zokonzekera Milandu ndi Maphikidwe Opuma

Sliced ​​avocado ndi kuwonjezera pa sangweji yathanzi kapena kukulunga. Amapanga maonekedwe abwino ndipo amakuchotsani batala kapena mayo. Anthu ambiri amaonjezeranso kadoko ku omelet kapena kumbali ya mazira ophwanyika. Yesani maphikidwe a mapulogalamuwa kuti muphatikize chipatso mumadyerero anu ambiri.

• Classic Guacamole
• Nkhumba Zoumba Zimuzi pa Chotupitsa Toast
• Mphika Wophimba Tuna Wotayidwa Bwatolo
• Kuchotsa Chicken Saladi

Mawu Ochokera

Mafupa angakhale mbali ya zakudya zabwino. Ngakhale ali ndi mafuta ndi ma calories, amalowerera m'malo mwa kufalitsa ndi ma divi omwe amagwiritsa ntchito mayonesi kapena zinthu zina zomwe zimakhala ndi mafuta ochepa kwambiri. Yang'anirani kukula kwa gawo lanu ndipo muzisangalala ndi avoti ngati n'koyenera.

> Zotsatira:

> Zopsereza: zokoma ndi zowonjezera . Association of American Diabetes Association. Webusaiti. 2016.

> Sankhani mafuta abwino. Academy of Food and Dietrotics. Webusaiti. 2016.