Tholoana e jereng mafura e ka 'na ea utloahala joaloka okorone, empa ke seo avocado e leng sona hantle. Karolo e fetang 75 lekholong ea lik'hilojule tsa avocado li tsoa mafura a unsaturated, boholo ba tsona ke monounsaturated, mofuta o thusang ho sireletsa pumper.
Litholoana tse nonneng tsa litholoana li ka tšoara lihlooho tsohle, empa li-avocase li boetse li fana ka livithamine E le C, potasiamo, folate le fiber.
E na le li-sterols tse ka thusang ho fokotsa kotsi ea kankere, hammoho le antioxidant, lutein , e thusang mahlo a hao hore a phele hantle. Liphuputso li bontša hore li-avocase li ka thusa ho fokotsa maemo a k'holeseterole, ho ntlafatsa bophelo bo botle ba pelo, le ho thusa ho laola boima ba 'mele.
Metsoako
Bua ka phaello ea avocado. Litholoana tse monate li hlakile hantle bakeng sa li-insides tsa hau, empa li molemo ka ho lekanang bakeng sa marulelo a hau, hape. Ho qoba ho na le li-vithamine le liminerale tse ka bang 20, tseo bongata ba tsona li ithorang ka lintho tse sireletsang letlalo, ho akarelletsa:
- Vithamine C - Lejoe lena le nang le matla a ho itšireletsa mafung le lona le thusa ka ho hōla le ho lokisoa ha lisele, hape ho hlokahala hore ho thehoe collagen (protheine e fanang ka letlalo e le elasticity).
- Vithamine E - Antioxidant ena e sireletsa khahlanong le li-radicals tsa mahala, tse senyang letlalo le likarolo tse ling tsa 'mele oa hau.
- Lutein - Sehlopha sena, se thusang ho matlafatsa bophelo ba mahlo, hape se ka thusa ho sireletsa letlalo khahlanong le tšenyo e mpe ea UV.
- Mafura a Monounsaturated - Mafura ana a thusa 'mele oa hau hore o amohele limatlafatsi tse kholo le metsoako ea limela, e leng se lumellang letlalo la hao hore le kotule melemo e mengata ho feta kamoo ho ka khonehang ho litholoana tse ngata. Ho feta moo, lipatlisiso li bontša hore ho kenngoa ha mafura a mangata a phahameng ho amahanngoa le letlalo le leholo haholoanyane. Sena ke sa bohlokoa haholo ha re ntse re le lilemo lilemong hobane letlalo la elasticity le fokotseha ka boomo.
- Carotenoids - Lik'hemik'hale tsena li thusa ho sireletsa khahlanong le tšenyo e bakoang ke mahlaseli a UV. Ha u ja lihlahisoa tse ngata (ho akarelletsa li-avocados), mahlaseli a phahameng a carotenoids 'meleng oa hau, liphuputso li bontša.
Sepheo se seng: Haeba u shebeletse boima ba hau, lihlahisoa tse ngata tsa mafura li bolela hore li na le lik'hilojule tse ngata, kahoo ikemisetse ho khomarela ho e-na le ounce (e leng hoo e ka bang ¼ ea avocado).
'Me haeba u tloaetse ho ba le kutloisiso ea mpa, leka ho e eketsa ho lijo tsa hao butle-butle-batho ba bang ba khathatsoa ke lijo tse mafura haholo.
Litsela Tsa ho Thabela Litlaleho
Ho na le litsela tse ngata tse ngata tsa ho thabela li-avocado hobane li rarahane haholo. U ka bokella litholoana tse tala tse tala hoo e batlang e le ntho e 'ngoe le e' ngoe. Li eketsa mafura, litlolo le mafura a phetseng hantle a pelo, li jala, le smoothies. U ka e sebelisa hape lijong tse monate, ho kenyelletsa li-puddings le mousse le pop pop.
Leka meriana ena e monate ea ho kenyelletsa khase lijong tse ling le lijo tse sa hlahisang lijo:
- E sebedise ho etsa guacamole, ho joalo! U ka fokotsa khalase ea khale ka ho kopanya ho e meng e sa tloaelehang ea yogurt-u fumana mokhoa o ts'oanang o boreleli ka mokhoa o mong oa protheine. Kapa leka ho kopanya palo e lekanang ea guacamole le salsa ho etsa monate oa Salsa mole. Sebelisa crudité joaloka celery, meroho e khubelu ea pepere le tamati ea cherry ho e-na le ho ja mefuta e mengata e monate, licheche tse halikiloeng ho fokotsa sesepa sa hau le ho feta.
- Sesepa se holimo sa lijo-thollo le avocado ea mashed ho e-na le botoro. Ebe, eketsa nako ea khetho ea hau. Ka mohlala, haeba u rata mocheso, u ka eketsa li-flakes tse khubelu tse omeletseng 'me haeba u rata li-citrus, finyetsa lero le lecha kapa lero la lime.
- E sebedise ha sandwich e ntse e jala sebakeng sa mayo kapa mosetareta.
- Ho noa li-avocado tse nang le li-sliced tse nang le lero le lecha la lime le ho fafatsa pepere e ntšo le letsoai la kosher.
- Tšoaea Khabiso ea ka e khathollang ea Ice Pops bakeng sa phekolo e futhumetseng ea leholimo.
- Senya senoelo sa 1/2 ka pompong ea hau bakeng sa mokhoa o ruileng le o monate. Leka my Avocado Ranch Dip, e tsamaeang hantle ka mapheo a Buffalo a monate.
- Etsa karolo ea halofo kapa tekanyo e feletseng ea mayonnaise maqebeng a hau a nang le avocado.
- Eketsa ¼ ea avocado ho risepe ea hau ea smoothie eo ue ratang haholo . Hoa makatsa haholo ka cocoa!
Joy Bauer, MS, RDN, CDN, ke bophelo bo botle le phepo e nepahetseng Litsebi tsa NBC ea Kajeno Bontša le mothehi oa Nako e Natefatsang.