Lik'hilojule Tse Phatlalatsang le Bophelo ba Bona Melemo
Litsebi tse ling tsa phepo e nepahetseng li bitsa avocado lijo tse ngata. Litholoana tsena tse monate li fana ka melemo ea bophelo bo botle ha ue eketsa lijana tseo u li ratang. Empa ha u sheba phepo ea avocado, u ka makala. Lik'hilojule tse li-avocado le lihlahisoa tsa mafura li phahameng.
Litaba tsa Nutrado ea Nutrition
| Litaba tsa Nutrado ea Nutrition | |
|---|---|
| Ho Sebeletsa Boima ba avocado ea 1 (201 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 322 | |
| Likhalori tse tsoang Fat | 261 |
| Total Fat 29g | 44% |
| Fat Satated 4.3g | 21% |
| Polyunsaturated Fat 3.7g | |
| Monatsaturated Fat 20g | |
| Cholesterol 0mg | 0% |
| Sodium 14mg | 0% |
| Potassium 975mg | 27% |
| Li-carbohydrates 17g | 5% |
| Fibete ea lijo 13g | 52% |
| Sugars 1.3g | |
| Protheine 4g | |
| Vithamine A 5% · Vithamine C 33% | |
| Calcium 2% · Iron 6% | |
| Vithamine D 0% · Vithamine B-6 25% | |
| Vithamine B-12 0% · Magnesium 14% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Palo ea lik'hilojule ka k'haracado e tla itšetleha ka boholo ba eona. Lintho tse nang le phepo ea lithethefatsi tse thathamisitsoeng ka lebokoseng ke tsa senoelo se le seng sa soped avocado. Empa li-avocados tse ngata li kholoanyane.
Ho latela DNA Database, ho na le lik'hilojule tse 322 ka kankere e kholoanyane (201 gram). Litholoana tse kholo li fana ka ligrama tse 30 tsa mafura, ligrama tse 4,2 tsa mafura a tletseng, ligrama tse 20 tsa mafura a monounsaturated, ligrama tse 3.6 tsa mafura a polyunsaturated le ligrama tse 13,5 tsa fiber .
Empa mohlomong u ne u ke ke ua ja k'hokotse eohle sebakeng se le seng. Kahoo ho molemo haholo hore u shebe k'hacadose lik'hilojule ka sopu e le hore u bone hore na lik'halori tsa hau tsa k'hokotla li eketsa joang.
Bokholose Lik'halori ka Tablespoon
Haeba o jala setlolo se tšesaane sa avocado ho sandwich ea hau ea lijo-thollo kapa o eketsa tekanyo ea hau e ntle ho feta e le guacamole, mohlomong u ja hoo e ka bang ligrama tse 30 kapa likhaba tse 2 tsa litholoana. Ho na le lik'hilojule tse 25 ka hora ea guacamole, kahoo u ka be u eketsa lik'hilojule tse 50 ho lijo tsa hau.
Seo ha se bonahale se le mpe, na ha ho joalo? Ha ho joalo, hafeela e le sohle seo u se eketsang. Bothata ke hore boholo ba rona re eketsa hape. Ho feta moo, mefuta e meng ea guacamole e ka 'na ea e-na le lisebelisoa tse ling, joaloka lesela la tsoekere.
Ka kakaretso, ho sebelisoa ha likhaba tse peli tsa tablespoon ea guacamole ho na le lik'hilojule tse 50, ligrama tse 4,5 tsa mafura (2.5 grams mafura a tletseng), 240 mg ya sodium, le 3 dikgerama tsa lik'habohaedreite le 1 gram ea protheine.
Hafeela u ntse u hopola boholo ba karo, e ka ba phaella ea pelo e phetseng hantle ho lijo tsa hau.
Ho eketsa lik'hilojule tsa hau ka khabapo e ka 'na ea e-ba e qabolang, hobane hangata u sebelisa khaba ea ho lekanya litholoana? Boholo ba rona re tšela karata kapa arola avocado kahare ho fumana karolo eo re e batlang. Haeba u ja karolo ea bohlano ea avocado-e ka tlaase ho kotara ea litholoana-u tla ja hoo e ka bang 2 tablespoons ea avocado kapa lik'halori tse 50.
Melemo ea Bophelo ea Bobuelli
Esita le haeba u ja li-avocado tse ngata ho feta tseo u lokelang ho li etsa, u ntse u fana ka 'mele oa hau ka melemo ea bophelo bo botle. Likokoana-hloko li mafura haholo, empa ha li phahame mafura a mangata. Ho e-na le hoo, ba fana ka tekanyo e nepahetseng ea mafura a monounsaturated , a nkoang e le mafura a "ntle". Mafura a monounsaturated kapa MAFA a tsoa mehloling ea limela mme e ka ba molemo ho fokotsa LDL kapa "cholesterol" e mpe. Ka lebaka lena, Academy of Nutrition le Dietetics e khothalletsa hore u khethe lijo tse nang le mafura a monounsaturated ho e-na le mafura a mangata.
Likokoana-hloko li boetse li fana ka fiber . Ho ja lijo tse nang le fiber ho ka u thusa hore u ikutloe u khotsofetse ebile u khotsofetse haholoanyane. Litsebi tsa tahlehelo ea boima ba 'mele hangata li khothalletsa hore dieters e fe lijo tse nang le fiber ho ba thusa hore ba je ka tlaase' me ba bōpe bofokoli ba khalori bo hlokahalang bakeng sa tahlehelo ea boima ba 'mele.
Likokoana-hloko hape ke mohloli o motle oa vithamine C, vithamine K, le folate.
Mekhoa e mengata ea Leano la Dijo tsa Lefu la tsoekere
Le hoja li-avocate li e-na le lik'habohaedreite, li tlaase haholo ho phalliso ea likhahla tse ka tlase ho 15- 'me li ke ke tsa tšela tsoekere ea mali. Lethathamo la glycemic ke tekanyo ho tloha ho 1 ho ea ho ea 100, ka lipalo tse phahameng tse bontšang lijo tse phahamisang tsoekere ea hao ka potlako.
Mantsoe a khethollo ke khetho e nepahetseng ha u e-na le lefu la tsoekere, haholo-holo ha u li sebelisa ho nka lijo tse phahameng tsa glycemic. Ba ka eketsa mefuta e fapa-fapaneng le moralo oa hau oa lefu la tsoekere, kapa ba noa ka potlako e le ho pata bakeng sa celery, lihoete, kapa meroho e meng.
Mokhatlo oa Amerika oa Lefu la tsoekere o khothalletsa ho tlosa lebese le li-avocado bakeng sa hoseng smoothies, ho e sebelisa ka ho hlahisa lijo-thollo tsa lijo-thollo joaloka lijo tse sa sebeliseng k'holeseterole, li saleng, le ho etsa li-sauces bakeng sa lijo tsa lijo tsa mantsiboea.
Ho hlasela le ho lahleheloa ke boima ba 'mele
Kaha li-avocate li na le lik'hilojule tse ngata u lokela ho li cheka lijong tsa hau? Haeba u ba rata, joale u se ke ua ba rata. U ka boloka lijo tsena tse monate lijong tsa hau, empa u lokela ho ba hlokolosi ka hore na u ja lijo tse kae.
U ka sebelisa li-avocase ho e-na le li-spreads tse ling kapa li-toppings tse fanang ka mafura a fokolang haholo, joaloka botoro kapa margarine e ka nang le mafura a mangata kapa mafura a trans. Hafeela u ntse u boloka lik'halori tsa hau tsa avocado tse laolang le ho ja feela tablespoon ea avocado (kapa esita le hanyane ho feta), u tla be u etsa lijo tsa hau hantle.
Ho Tata le ho boloka boitsebiso
Boto ea Hass Avocado e khothalletsa hore u sebelise mmala ka bobeli mme u ikutloe hore u fumane litholoana tse ntle. Pele, khetha k'haracado ka 'mala o lefifi empa o tsitsitseng. E nke letsohong la letsoho la hao ebe ue penya ka bonolo. Haeba e beha hanyenyane, e butsoitse ebile e loketse ho e sebelisa.
U ka boloka li-avocate tse butsoitseng le tse sa tsebeng ka sehatsetsing matsatsi a 2-3. Ho hlahisa alecado ka potlako u e behe ka mokotla o mofubelu o nang le apole kapa banana ka matsatsi a 2-3.
Haeba u ja k'hakocado ea hao feela ka nako e le 'ngoe' me u hloile ho senya lijo, sebelisa lisebelisoa tse bolokehileng tse bolokehileng ho boloka li-avocado tsa hau li hloekile. Ba bangata ba pheha ba kenya lime kapa lero la lemone litholoana tsa bona e le hore li ka ja chelete e nyane ebe li boloka tse ling kaofela hamorao. U ka boela ua hlatsoa k'hacocia, empa ba phehileng ba bangata ba re e fetola mokhoa oa litholoana.
Tsela ea ho Khaola le ho Fokotsa Kotsi
Karolo e thata ka ho fetisisa ea ho ja avocado e ka tlosa letlalo. Sebelisa lintlha tsena ho hlahisa litholoana tsa hau.
- Qala ka holimo ho avocado 'me ue arole ka bolelele ho tloha holimo ho ea tlase. Ebe o e sotha e le hore u hule likarolo tse peli halofo.
- Ho tlosa sekoti, khomarela thipa ho eona ebe u e senya, ebe ue lahla. Sena se lokela ho fella ka halofo e 'meli le nama ea avocado e sa ts'oenyehe.
- Etsa sekhahla sa avocado ka mela, ho ea holimo le ho theoha ebe o ka lehlakoreng le leng ho etsa gridi. Hona joale o ka hlakola likotoana tsena ka khaba 'me u lahle peele.
- Likoto tsa hau tsa avocado li se li loketse ho li sebelisa.
Mokhoa o Molemo oa ho Lokisetsa Likhatlalatso le Li-Recipes tsa Molemo
Soped avocado ke tlatsetso e kholo ho sandwich e ntle kapa ho phuthela. E fana ka mekhabiso e metle 'me e u lumella ho tlosa botoro kapa mayo. Batho ba bangata ba boetse ba eketsa kankere ho omelet kapa mahlakoreng a mahe a pholileng. Leka lipepe tsa avocado ho kenyelletsa litholoana lijong tse ngata tsa hau.
- Classic Guacamole
- Lemon-Zested Shrimp holim'a Avocado Toast
- Li-Salad Tuna Salad Avocado Boats
- Khaleho ea Chicken Salad
Lentsoe le Tsoang ho
Likokoana-hloko e ka ba karolo ea lijo tse phetseng hantle. Ha ba ntse ba e-na le mafura le lik'hilojule, ke sebaka se setle sa ho jala le li-dips tse sebelisang mayonnaise kapa lisebelisoa tse ling tse nang le phihlelo e fokolang ea mafura. Sheba boholo ba karolo ea hau 'me u thabele li-avocado ha ho loketse.
> Mehloli:
> Bobuelli: bo monate ebile bo na le phepo . Mokhatlo oa Amerika oa lefu la tsoekere. Websaete. 2016.
> Khetha lifofane tse phetseng hantle. Sekolo sa Nutrition le Dietetics. Websaete. 2016.