Peyala Yochepetsa Kuonda: Onaninso Momwe Zipatso Zimathandizira Kukulitsa Kunenepa

Mayina Abwino Kwa Ana

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Kuyambira lero, pali anthu pafupifupi 2.1 biliyoni onenepa kwambiri padziko lapansi - ndiwo 30% ya anthu padziko lapansi. Ndi kunenepa kwambiri komanso kunenepa kwambiri komwe kumabweretsa ngozi yayikulu, kufunika kotsatira njira zofunikira kwakhala kofunikira. Njira yayikulu yothetsera vuto la kunenepa kwambiri ndiyo kukhala ndi moyo wathanzi.

Komabe, kuonda sikutanthauza kuti munthu akhale wathanzi kapena wathanzi. Thanzi la munthu limadalira mafuta omwe ali mthupi lake. Kulemera kwake kumakhala makamaka ndi kuchuluka kwa madzi komwe timasungira thupi lathu, chifukwa chake, chakudya chimatha kumangika ndi madzi amthupi mwathu ndikupangitsa kunenepa. Chifukwa chake, kudya mafuta ochepa kwambiri kungathandize kuchepetsa thupi [1] .

Nthawi zina kuwonda kumatha kubweretsa kuchepa kwa minofu yomwe imachepetsa kuchepa kwa thupi lanu ndikuyambitsa kunenepa m'malo mwake. Chifukwa chake, ndikofunikira kwambiri kusankha njira zoyenera kuti muchepetse kunenepa kowonjezerako. Kuyesa chilichonse ndi chilichonse pansi pano kungakuthandizeni kuti muchepetse thupi - koma zindikirani kuti zingakhudze thanzi lanu lonse.

Pali zakudya zambiri monga zipatso ndi ndiwo zamasamba zomwe zimathandiza kulimbikitsa kunenepa, monga zipatso, ndiwo zamasamba zobiriwira, mphodza ndi zina. M'nkhani yapitayi, tiwona chipatso chimodzi chomwe chimathandizira kuchepetsa thupi - ndipo imeneyo ndi peyala [ziwiri] .

Kuchepetsa Thanzi Lanu

Olima kumadera a Mediterranean padziko lapansi, avocado amakhala ndi malonda ambiri. Khungu lake lobiriwira mopepuka lokhala ndi mnofu womwe umawoneka ngati peyala limapindulitsa kwambiri. Zipatsozi zimaperekanso mavitamini ndi michere pafupifupi makumi awiri potengera chilichonse potaziyamu, lutein, ndi folate [3] .

Chodzaza ndi michere yambiri, chipatso chobiriwira chimathandiza kutsitsa cholesterol, kuchepetsa magazi m'magazi, kuteteza maso, kulimbikitsa kubereka, kukonza magwiridwe antchito, kupatsa thanzi m'mimba komanso kupewa kufooka kwa mafupa. Mwa maubwino onsewa, chomwe chimadziwika ndi momwe avocado angathandizire kuonda. Mapuloteni ali ndi ma carbs ochepa komanso gwero lalikulu la fiber, ndipo aliyense amakhala ndi magalamu 9 okha a carbs, 7 mwa iwo amachokera ku fiber [4] .

1. Avocado imakuthandizani kukhala wokhuta

Chimodzi mwazifukwa zazikulu zomwe zimakupangitsani kunenepa kwambiri ndi kudya kosafunikira. Thupi lako silifunikira kukhala lokwanira nthawi zonse - ndimalingaliro ako okha kusokonezeka pakati pa kunyong'onyeka ndi njala. Zakudya zomwe zili ndi mafuta ambiri kapena ma fiber monga avocado zingakuthandizeni kuti mukhale okhutira komanso okhutira mukamadya. Izi ndichifukwa choti mafuta ndi fiber zomwe zili mu chipatso zimachedwetsa kutulutsidwa kwa chakudya m'mimba mwanu - zomwe zimakupangitsani kukhala okhuta kwanthawi yayitali ndikusiya chizolowezi chanu chodya kwambiri. Avocado yonse ili ndi mafuta okwanira 322 [5] .

Kafukufuku akugwirizira zomwe zanenedwa pamwambapa posonyeza kuti anthu omwe adadya theka la avocado ndi nkhomaliro yawo adatinso kuchepa kwa chakudya mpaka maola asanu [6] . Mafuta abwino mu avocado amathandizira kukulitsa kumverera kokhutira, potero amalimbikitsa njala komanso kuwonda.

2. Peyala ili ndi shuga wochepa

Zipatso zotsekemera zimakhala zosakwana 2 g shuga - wotsika kuposa zipatso zambiri. Kugwiritsa ntchito avocado kumathandizira kukhala ndi shuga wathanzi wamagazi, potero sizimathandizira kunenepa kwambiri [7] . Kuchepetsa thupi kumachitika pakati pa chakudya, ndiye kuti, shuga wamagazi mthupi mwanu akakhala oyenera, zimathandizira kuthandizira kuchepa kwamafuta athanzi kwanthawi yayitali.

Komanso, kuchuluka kwama carbohydrate m'mavocado kumathandizira kuti muchepetse thanzi [8] .

3. Avocado amachepetsa kupsyinjika kwa okosijeni

Chipatsocho chitha kuthandiza kuchepetsa kupsyinjika kwa okosijeni mthupi, komwe kumachitika pakakhala kuchuluka kwa mitundu yamafuta yoyipa ya oxygen chifukwa cha kupsinjika kwa chilengedwe, zizolowezi zoyipa za chakudya, kupsinjika kwamaganizidwe, matenda, komanso kuwonekera kwa UV [9] . Ma antioxidants ndi oleic acid omwe amapezeka mu ma avocado amathandiza kuchepetsa kupsinjika kwa oxidative ndikupewa kuwonongeka kwa DNA komanso kunenepa kwambiri kokhudzana ndi kutupa. Izi, zikuwonetsedwanso kuti zili ndi gawo lofunikira pakuchepetsa thanzi pochepetsa kagayidwe kanu [10] .

4. Peyala imachepetsa mafuta am'mimba

Kafukufuku akuwonetsa kuti monga avocado ili ndi mafuta ochepa komanso oleic fatty acids, imatha kuchepetsa mafuta am'mimba, omwe amachepetsa chiopsezo cha matenda amadzimadzi omwe amabwera chifukwa chonenepa. Malinga ndi kafukufuku, anthu omwe amadya ma avocado kwa milungu inayi adatsitsa mafuta m'mimba mwa 1.6 peresenti poyerekeza ndi zipatso zina [khumi ndi chimodzi] . Adanenanso zakuchepa kwamiyeso ya thupi ndi zazing'onoting'ono m'chiuno.

5. Peyala ili ndi mafuta athanzi

Mafuta omwe amapezeka pama avocados amalumikizidwa ndi kunenepa kwambiri komanso kuchepa kwamafuta, malinga ndi kafukufuku. Chifukwa, amawotchedwa pamlingo wapamwamba kuposa mitundu ina yamafuta, atha kukulitsa kuchuluka komwe mafuta amawotchedwa ndipo amatha kupangitsa thupi lanu kuwotcha ma calories ambiri mukatha kudya [12] . Kuphatikiza pa izi, mafuta am'ma avocado amathandiza kuchepetsa njala ndikuchepetsa chikhumbo chodya mukatha kudya mwanjira yathanzi kwambiri.

6. Avocado amathandiza kuchepetsa cholesterol

Malinga ndi kafukufuku wofalitsidwa mu Journal of the American Heart Association, kudya avocado patsiku kumachepetsa kuchuluka kwama cholesterol m'magazi a anthu onenepa kwambiri komanso onenepa kwambiri [13] . Pakukonza dongosolo lamtima wamunthu, chipatsochi chimathandiza pakukhazikitsa thupi lanu panjira yochepetsera thupi.

1. Phokoso laphwete

Zosakaniza

• 500 g nsawawa, yophika [14]
• 2 ma avocado apakati, odulidwa komanso osenda
• 3 tbsp mafuta a maolivi, kuphatikizapo kutumikira ngati mukufuna
• 1 ½ tbsp tahini
• 3 tbsp madzi atsopano a mandimu
• 1 clove adyo, katungulume
• Mchere ndi tsabola watsopano wakuda kumene
• 1/8 tsp chitowe
• 1 - 2 tbsp masamba a cilantro odulidwa bwino
• Tsabola wofiira

Mayendedwe

• Sungani nsawawa, mafuta a maolivi, tahini , madzi a mandimu, ndi adyo mu pulogalamu ya chakudya mpaka yosalala.
• Nyengo ndi mchere ndi tsabola kuti mulawe ndikuwonjezera chitowe ndi ma avocado ndikusakaniza mpaka mutakhazikika bwino.
• Tumikirani modzaza ndi maolivi ambiri, ndikuwaza cilantro ndi tsabola wofiira.

2. Chicken avocado ndi supu ya laimu

Zosakaniza

• 500 g wopanda khungu nkhuku
• 1 tbsp mafuta a maolivi
• 1 chikho chodulidwa anyezi wobiriwira
• 2 jalapeños, yofesedwa ndi minced
• 2 cloves adyo, minced
• 2 makapu nkhuku msuzi
• 2 tomato, nyemba ndi diced
• 1/2 tsp chitowe pansi
• Mchere ndi tsabola watsopano wakuda kumene
• 1/3 chikho chodulidwa cilantro
• 3 tbsp madzi atsopano a mandimu
• 3 ma avocado apakatikati, osenda, odulidwa komanso odulira

Mayendedwe

• Mu mphika waukulu kutentha 1 tbsp maolivi pa sing'anga kutentha.
• Mukatentha, onjezerani anyezi wobiriwira ndi jalapeños ndikuwomba mpaka mwachifundo (2 mphindi) ndikuwonjezera adyo pamasekondi 30 apitawa.
• Onjezani msuzi wa nkhuku, tomato, chitowe, nyengo ndi mchere ndi tsabola kuti mulawe ndi kuwonjezera mawere a nkhuku.
• Kenako, bweretsani chisakanizo kwa chithupsa pa sing'anga-kutentha kwambiri.
• Kuchepetsa kutentha mpaka pakati, kuphimba ndi chivindikiro ndikulola kuphika, kuyambitsa nthawi zina (15mins).
• Chepetsani chowotcha kutentha kotentha, chotsani nkhuku poto ndikupumulirani kwa mphindi 5 ndikuzidula.
• Onetsetsani mu cilantro ndi madzi a mandimu.
• Onjezani ma avocado msuzi musanatumikire.

Pamapeto Pomaliza…

Ndizotheka kunena kuti ma avocado ali ndimakhalidwe ambiri ochepetsa kulemera. Malingana ngati mungadye chipatso chobiriwirachi pamtengo wokwanira, ma avocado amathanso kukhala gawo la chakudya chochepetsera thupi.

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