Ukwatapheya isithelo esinempilo ngokumangalisayo. I-pulp yayo iqukethe cishe wonke amavithamini adingekayo emzimbeni womuntu. Lesi sithelo sinothile kuwo womabili amaminerali kanye namafutha e-monounsaturated, amuncwa kalula umzimba futhi ngasikhathi sinye anikeze umuzwa wokugcwala isikhathi eside. Ngenxa yokwakheka kwayo, ukwatapheya sekuwumkhiqizo odumile wokudla. Kuyinto efanelekayo kokubili kwesisindo futhi ezemidlalo umsoco.
Ukotapeya ulungele abesifazane nabesilisa. Kunconywa ukuthi kufakwe ekudleni kwabantu abanezinkinga zomfutho wegazi ophakeme noma isifo senhliziyo. Ohlelweni lokugaya ukudla, ukwatapheya kuyithuluzi elibalulekile elehlisa i-asidi futhi lisize ukubhekana nokuqunjelwa.
Ake sithole ngokuningiliziwe ukuthi hlobo luni lwesithelo - ukwatapheya.
Okuqukethwe kwekhalori kukotapheya, ukwakheka kwamakhemikhali nenani lokudla okunempilo
Ukwatapheya unokwakheka kwamakhemikhali okunothile nenani eliphezulu lokudla okunempilo Ngokwezinhlobonhlobo zezakhamzimba, izazi zokudla zibheka lesi sithelo njengesilinganiswe kakhulu. Ngokuqondene nokuqukethwe kwekhalori nokwakheka kwe-BZHU, lolu lwazi lunikezwa ngemininingwane engezansi ngezansi:
| Inani lokudla okunempilo | I-100 g ye-avocado iqukethe |
| Amaprotheni | 2 g |
| Amafutha | 14,7 g |
| Ama-carbohydrate | 8.5 g |
Ngesikhathi esifanayo, inani lamandla lomkhiqizo oluhlaza ngaphandle kwemigodi nama-peels nge-100 g ngalinye lingu-160 kcal. Okuqukethwe kwekhalori kwe-avocado engu-1 kunzima ukubala, ngoba isithelo ngasinye sinesisindo esihlukile, kepha kusuka ezibalweni ezijwayelekile kulandela ukuthi i-avocado eyodwa iqukethe i-200 g, okungukuthi, cishe i-320 kcal.
Okuqukethwe kwekhalori komkhiqizo kungahluka, futhi kunezinhlobonhlobo lapho kufika ku-212 kcal nge-100 g. Umehluko onjalo wamandla uxhomeke ngqo ezinhlobonhlobo nasendaweni lapho isithelo sikhule khona. Abaningi bathuswa yisibalo esiphezulu kukholamu lamafutha. Kodwa-ke, amafutha aku-avocado awanabungozi emzimbeni, ayimifino futhi ayangena ngokushesha, ashiye umuzwa wokugcwala.
Kuyaziwa futhi ukuthi i-100 g ye-avocado iqukethe u-73.23 g wamanzi, futhi izithelo nazo zinothile ku-fiber, enomphumela omuhle emathunjini. Ukwatapheya uqukethe u-6.7 g wale ngxenye, okwenza isithelo sizuzise kakhulu umgudu wokugaya ukudla.
Lesi sithelo sinamavithamini acebile.
| Amavithamini | I-100 g ye-avocado iqukethe |
| Uvithamini A | 7 μg |
| I-beta carotene | 62 μg |
| I-Alpha carotene | 24 μg |
| Uvithamini E | 2.1 mg |
| Uvithamini K | 21 μg |
| Uvithamini C | 10 mg |
| Uvithamini B1 | 0.1 mg |
| Uvithamini B2 | 0.1 mg |
| Uvithamini B3 | 1.7 mg |
| Uvithamini B4 | 14.2 mg |
| Uvithamini B5 | 1,4 mg |
| Uvithamini B6 | 0.3 mg |
| Uvithamini B9 | 81 μg |
Ngakho-ke, ukwatapheya uqukethe i-beta-carotene eningi - uvithamini oncibilika njengamafutha, i-antioxidant enamandla ehlanganisa uvithamini A. Amavithamini aphezulu no-B9. Eyokuqala ilusizo ngendlela emangalisayo kubantu futhi inesibopho sokuvimba igazi, futhi i-B9 (noma i-folic acid) inomphumela omuhle esizindeni somzwelo somuntu, ihlehlisa ukuphazamiseka kwemizwa futhi iqede ukucindezeleka.
Nsuku zonke, umuntu udinga ngaphezu kuka-100 mg wamaminerali abalulekile, ngakho-ke, izinto eziningi ezibalulekile zikuma-avokhado.
| Amaminerali | I-100 g ye-avocado iqukethe |
| I-calcium | 12 mg |
| Insimbi | 0.6 mg |
| Magnesium | 29 mg |
| I-Phosphorus | 52 mg |
| Potassium | 485 mg |
| Sodium | 7 mg |
| Izinki | 0.6 mg |
| Ithusi | 0.2 mg |
| AmaManganese | 0.1 mg |
| Selenium | 0.4 μg |
| I-fluorine | 7 μg |
I-Potassium ilawula ibhalansi yamanzi futhi ijwayele isigqi senhliziyo. Njengoba kunamaminerali amaningi kuma-avokhado, isithelo sinconywa kubantu abanezinkinga zenhliziyo.
Ama-avocado anokuphikisana okumbalwa, kepha anezinto eziningi eziwusizo, esizoxoxa ngazo ngokuningiliziwe esigabeni esilandelayo.
Izinzuzo zomzimba womuntu
Izinzuzo zama-avocado emzimbeni womuntu kungenxa yenhlanganisela evumayo yamavithamini, amaminerali kanye nama-acids anenzuzo aqukethe.
Ake sibhekisise le nkinga:
- Imiphumela emihle yalo mkhiqizo enhliziyweni ngenxa yenani elikhulu le-potassium, i-magnesium nezinye izakhi zomzimba ezibalulekile ohlelweni lwezinhliziyo. Odokotela batusa ukuthi kudliwe ukwatapheya njengendlela yokuvimbela isifo sohlangothi nesifo sokuqina kwemithambo yegazi.
- Kubantu abanamazinga aphansi e-hemoglobin, lesi sithelo kufanele futhi sibe unomphela ekudleni. Inani lensimbi lihambisana ngokuphelele nesilinganiso sansuku zonke umuntu asidingayo.
- Khulula izinkinga zesistimu yokugaya ukudla nokuqunjelwa.
- I-Oleic acid, eyingxenye yesithelo, isiza ukudiliza i-cholesterol futhi ivimbele ukwakheka kwayo.
- UVitamin B6 ujwayele ukusebenza kwesibindi.
- Ukwatapheya ulungele namehlo njengoba esiza ukugcina amandla okubuka. Odokotela batusa ukuthi kudliwe lesi sithelo ukuvimbela uketshezi.
- I-Vitamin E inomphumela omuhle esikhumbeni nasezinweleni: isetshenziswa kumamaski obuso nezinwele.
- Kubantu abanesifo sikashukela, ukwatapheya kufanele. I-30 g yezithelo iqukethe kuphela i-3 g yama-carbohydrate futhi ingadluli ku-1 g kashukela, ngakho-ke abantu abanesifo sikashukela akudingeki bakhathazeke ngokugxuma okubukhali kushukela. Futhi, ukwatapheya kuphakeme kunefibre namafutha, kumuncwa kahle, kepha kugaywa kancane, nakho okulawula amazinga kashukela egazini.
Okubalulekile! Zonke izakhiwo ezizuzisayo i-avocado enazo zigcinwa kuphela kumkhiqizo ongavuthiwe. Ngemuva kokwelashwa kokushisa kwezithelo, akukho lutho oluwusizo oluzohlala kuzo. Ungadla ukwatapheya owomile: kumkhiqizo onjalo, ezinye izakhi zomzimba ziyagcinwa.
Amafutha e-avocado nawo ayasebenziseka, kepha enzelwa izinjongo zezimonyo: isetshenziselwa ukulungisa amaski, okhilimu, ama-shampoo neminye imikhiqizo yokunakekelwa kwesikhumba. Iphinde ingezwe emafutheni okubhucungwa umzimba futhi isetshenziswe ku-aromatherapy. Lo mkhiqizo uvimbela ukuvela kwemibimbi namabala amadala. Uwoyela we-avocado uthambisa futhi wondle isikhumba sobuso nomzimba. Lo mkhiqizo unikeza amandla ezinwele nasezipikili.
Kepha imigodi ye-avocado namakhasi kuyingozi empilweni yomuntu. Ziqukethe izinto ezifana ne-persin ne-tannin, okuholela ekuphazamisekeni kohlelo lokugaya ukudla, futhi kwezinye izimo kungadala ukusabela okweqile. Ngakho-ke, akufanele udle izinhlamvu zalesi sithelo, ikakhulukazi ngoba zinambitheka kamunyu.
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Kwabesifazane, ukwatapheya akusizi nje kuphela njengengxenye yezimonyo. Abanye odokotela bakholelwa ukuthi lo mkhiqizo kufanele usetshenziswe njengendlela yokuvikela umdlavuza webele.
Abesilisa futhi akufanele bayeke ukwatapheya, ngoba kunomphumela omuhle ku-potency: ithuthukisa i-libido, isebenza njenge-aphrodisiac yemvelo. Futhi, lo mkhiqizo omuhle usebenza njengesivikelo kumdlavuza wesinye.
Udla i-avokhado engakanani ngosuku ukuthola izakhamzimba ezanele? Umthamo onconywe odokotela yi-100 g ngosuku. Ngokuqondene nokuthi ungasidla kanjani lesi sithelo, konke kuncike kokuthandayo. Ungayidla njengokudla okulula, noma njengesitsha eseceleni senyama noma inhlanzi.
Kubantu abenza ukudla okudliwayo kanye nendlela yokuphila enempilo, ukwatapheya kungumkhiqizo ongenakubuyiselwa endaweni.
Ukotapeya kwezemidlalo okunomsoco nokudla
Noma yikuphi ukudla kudinga indlela efanelekile, ngakho-ke kubalulekile ukwenza imenyu ibe nomsoco futhi ibe nempilo. Lokhu kubaluleke kakhulu kubadlali. Ekuphishekeleni umzimba omuhle, abesilisa nabesifazane bachitha isikhathi esiningi emahholo, ngenkathi basebenzisa amandla amaningi. Ukudla okulinganiselayo kuphela okungaxazulula inkinga yokululama. Ngakho-ke, i-avocado kumele ibe khona kwimenyu yezemidlalo. Kunconywa ikakhulukazi ukuyidla ngemuva kokuzivocavoca, ngoba isithelo sinikeza umuzwa wokugcwala. Ngaphezu kwalokho, amafutha ayo we-polyunsaturated amuncwa ngokuphelele.
Sekuyisikhathi eside ukwatapheya kunendawo yokuhlonishwa ekudleni okunomsoco. Cishe akunakwenzeka ukumiselela ngesinye isithelo, ngoba akukho okulinganayo ekubunjweni kwaso.
Kodwa-ke, odokotela beluleka ngokuqinile abesifazane ukuthi bangazisebenzisi izindlela zokudla okunemono. Ukwehlisa isisindo, ungadli ukwatapheya kuphela. Okokuqala, inokuqukethwe okuphezulu kwekhalori, futhi okwesibili, ukudla okudlayo kufanele kube okulungile ukuze umzimba ungatholi ukucindezeleka. Ukuze kutholakale imiphumela esimeme, izazi zokudla okunomsoco ziyelulekwa ukuba zisuse yonke imikhiqizo kafulawa ekudleni, zifake ukwatapheya esikhundleni sazo.
Akukhona konke ukudla okungafaka ukwatapheya. Isibonelo, ekudleni kweDucan neProtasov, lo mkhiqizo uvinjelwe ngenxa yenani lawo eliphakeme lamafutha. Kuvunyelwe ukudla ama-avocado ekudleni kwe-Kremlin, kepha lapha udinga ukungadluli umthamo wansuku zonke.
Okukhethwa kukho okungcono kakhulu kwama-avocado yindlela yokudla ye-keto, ebheka izinzuzo zesithelo, njengamanani aphezulu e-fiber namafutha we-polyunsaturated.
Uma ungeke ukwazi ukudla zonke izithelo ngokushesha, zigcine esiqandisini. Ekamelweni lokushisa, inyama ye-avocado izophenduka ibe mnyama futhi ingathandeki.
Ukotapeya unambitha ongathathi hlangothi, ngakho-ke ungasetshenziswa ezinhlotsheni ezahlukahlukene. Lesi sithelo sihambisana kahle nemifino, inhlanzi nenyama, kanye nezithelo ezisawolintshi. Ungayisebenzisa kanjani i-avocado ekudleni kwakho? Ingasikwa ibe izingcezu noma imangwe, into esemqoka ukungavumeli ukwelashwa kokushisa, ngaphandle kwalokho umkhiqizo uzolahlekelwa yizo zonke izinto eziwusizo.
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Kulimaza impilo
Naphezu kwazo zonke izakhiwo ezizuzisayo, lesi sithelo naso sinokubi:
- Ukotapeya unamakholori amaningi. Uma uthatheka ngokusetshenziswa kwayo, ngeke ukwazi ukunciphisa isisindo, kunalokho, kuzoqala isethi ebukhali yamakhilogremu athe xaxa. Ngakho-ke, kubalulekile ukulawula inani elidliwe.
- Kuyisithelo esiyingozi kubantu abangenwe i-latex. Ngokumangazayo, kepha lo mkhiqizo uqukethe inani elincane le-latex, okungaba yinkinga kulabo abanenkinga yokungezwani komzimba. Ngakho-ke, kuyadingeka ukuthi unake ukusabela komzimba ngemuva kokudla izithelo: uma ukuminyana kwamakhala, ukukhwehlela, ukulunywa kuvela, thintana nodokotela ngokushesha.
- Omunye umphumela wokudla ukwatapheya uhudo. Umkhiqizo ungalapha ukuqunjelwa futhi ubangele isifo sohudo uma udla kakhulu isithelo. Lawula ubuningi.
- Khumbula ukuthi imigodi ye-avocado nezikhumba akulungile kuwe. Ingqikithi iqukethe into enobuthi engaholela ezinkingeni zesisu ngisho nezinkinga zokuvala igazi. Ngendlela, i-tannin ikhona kwizithelo eziningi ezingakavuthwa, yingakho zinokunambitheka okubukhali nokubabayo.
Amafutha e-avocado anokungabekezelelani ngakunye nawo angaba yingozi empilweni.
Izimo ezingenhla zisebenza kubo bobabili abesilisa nabesifazane. Kodwa-ke, uma ufaka kahle umkhiqizo ekudleni, izinkinga ngeke zivele, futhi impilo yakho izothuthuka kuphela.
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Umphumela
Ukotapeya isithelo esiyingqayizivele esidinga ukunakekelwa nakanjani. Iqukethe amavithamini amaningi, amaminerali, futhi inenani eliphezulu lokudla okunempilo. Umkhiqizo unomphumela omuhle esikhumbeni, izinwele nezinzipho, kusiza ukuthuthukisa ukusebenza kwezinhlelo zenhliziyo nemithambo yokugaya ukudla.
Kulabo abadla ukudla noma abadlala imidlalo, lesi sithelo siyi-godsend nje, ngoba sigcwalisa umzimba ngazo zonke izinto eziwusizo futhi sinikeze umuzwa wokugcwala ngenxa yokuba khona kwama-carbohydrate ayinkimbinkimbi ekwakhiweni.
Ngayo yonke ubuhle nobubi bayo, ukusetshenziswa okunekhono komkhiqizo kuphela kungaqinisekisa umphumela omuhle. Zama ukulawula indlela odla ngayo, yenze yehluke - bese umzimba uzokubonga ngempilo enhle kakhulu!
