Peyala - zabwino ndi zovulaza thupi, zonenepetsa

Peyala ndi chipatso chodabwitsa kwambiri. Zamkati mwake mumakhala pafupifupi mavitamini onse ofunikira m'thupi la munthu. Chipatso ichi chimakhala ndi mchere wambiri komanso mafuta a monounsaturated, omwe amalowetsedwa mosavuta ndi thupi ndipo nthawi yomweyo amapereka kudzaza kwanthawi yayitali. Chifukwa cha kapangidwe kake, avocado yakhala chinthu chodziwika bwino pazakudya. Ndizoyenera kuwonda komanso masewera olimbitsa thupi.

Mapepala ndi abwino kwa amayi ndi abambo. Ndibwino kuti muphatikizidwe pazakudya za anthu omwe ali ndi vuto la kuthamanga kwa magazi kapena matenda amtima. M'magawo am'mimba, ma avocado ndi chida chofunikira kwambiri chomwe chimachepetsa acidity ndikuthandizira kuthana ndi kudzimbidwa.

Tiyeni tiwone mwatsatanetsatane zipatso zake - peyala.

Zakudya za calorie za avocado, mankhwala ndi zakudya zopatsa thanzi

Peyala ili ndi mankhwala ambiri komanso imakhala ndi thanzi labwino. Kumbali ya michere yosiyanasiyana, akatswiri azakudya amawona chipatso ichi kukhala choyenera kwambiri. Ponena za zomwe zili ndi kalori ndi BZHU, izi zimaperekedwa mwatsatanetsatane pansipa:

Pa nthawi yomweyo, mphamvu yamtengo wapatali yopangira zopanda maenje ndi ma peel pa 100 g ndi 160 kcal. Ma calorie 1 avocado ndi ovuta kuwerengera, chifukwa chipatso chilichonse chimakhala ndi kulemera kosiyana, koma kuchokera kuwerengera kwapakati zimatsata kuti avocado m'modzi amakhala ndi 200 g, ndiye kuti, pafupifupi 320 kcal.

Zakudya zopatsa mafuta zimatha kusiyanasiyana, ndipo pali mitundu ina mpaka 212 kcal pa magalamu 100. Kusiyana kwamphamvu koteroko kumadalira kusiyanasiyana komanso malo omwe chipatsocho chidalimidwa. Ambiri amachita mantha ndi kuchuluka kwa omwe ali mgawo lamafuta. Komabe, mafuta mu avocado alibe vuto lililonse mthupi, ndi masamba ndipo amatengeka msanga, ndikumakupatsani inu kukhuta.

Zimadziwikanso kuti 100 g ya avocado imakhala ndi 73.23 g wamadzi, ndipo zipatso zake zimakhalanso ndi fiber, zomwe zimathandizira matumbo. Avocado imakhala ndi 6.7 g wa chigawo ichi, zomwe zimapangitsa chipatso kukhala chopindulitsa makamaka kugaya chakudya.

Chipatso ichi chimakhala ndi mavitamini ambiri.

Chifukwa chake, avocado ili ndi beta-carotene wambiri - mavitamini osungunuka ndi mafuta, antioxidant wamphamvu yomwe imapanga vitamini A. Wokwera mavitamini K ndi B9. Yoyamba ndi yothandiza kwambiri kwa anthu ndipo imayambitsa magazi, ndipo B9 (kapena folic acid) imathandizira pamalingaliro amunthu, kuthetsa mavuto amanjenje ndikuchotsa kukhumudwa.

Tsiku lililonse, munthu amafunikira zoposa 100 mg zamchere zofunikira, motero, zinthu zambiri zofunika zimakhala mu avocado.

Potaziyamu imayang'anira kayendedwe ka madzi ndikuwongolera kugunda kwamtima. Popeza pali mchere wambiri mu avocado, chipatsochi chimalimbikitsidwa kwa anthu omwe ali ndi mavuto amtima.

Ma avocado ali ndi zotsutsana zochepa, koma ali ndi zinthu zambiri zothandiza, zomwe tikambirana mwatsatanetsatane gawo lotsatira.

Maubwino amthupi la munthu

Ubwino wa ma avocado m'thupi la munthu umabwera chifukwa cha kuphatikiza mavitamini, michere komanso mafuta opindulitsa omwe amapezeka.

Tiyeni tiwone bwino nkhaniyi:

1. Zotsatira zabwino za mankhwalawa pamtima chifukwa cha potaziyamu wambiri, magnesium ndi michere yambiri yofunikira pamachitidwe amtima. Madokotala amalimbikitsa kudya ma avocado ngati njira yodzitetezera ya sitiroko ndi atherosclerosis.
2. Mwa anthu omwe ali ndi hemoglobin yotsika, chipatso ichi chiyeneranso kukhala chokhazikika pazakudya. Kuchuluka kwa chitsulo kumagwirizana kwathunthu ndi kuchuluka kwa tsiku ndi tsiku komwe munthu amafunikira.
3. Imachepetsa mavuto am'mimba ndi kudzimbidwa.
4. Asidi wa oleic, womwe ndi gawo la chipatso, umathandizira kuwononga cholesterol ndikuletsa mapangidwe ake.
5. Vitamini B6 imayendetsa chiwindi.
6. Avocado ndiabwino m'maso momwe amathandizira kukhalabe ndi mawonekedwe owoneka bwino. Madokotala amalimbikitsa kudya zipatso kuti mupewe mathithi.
7. Vitamini E imathandizira pakhungu ndi tsitsi: imagwiritsidwa ntchito kumaso ndi kumaso.
8. Kwa anthu omwe ali ndi matenda ashuga, avocado ndiyofunika. 30 g ya zipatso ili ndi 3 g yokha ya chakudya komanso osapitirira 1 g wa shuga, kotero anthu omwe ali ndi matenda ashuga sayenera kuda nkhawa ndikulumpha kwa shuga. Komanso, ma avocado amakhala ndi fiber komanso mafuta ambiri, amalowetsedwa bwino, koma amapukusa pang'onopang'ono, zomwe zimayendetsanso shuga.

Zofunika! Zinthu zonse zopindulitsa zomwe avocado amakhala nazo zimangopangidwa. Pambuyo pa chithandizo cha kutentha kwa zipatso, palibe chilichonse chothandiza chomwe chidzatsalire mwa iwo. Mutha kudya ma avocado owuma: muchinthu choterocho, zakudya zina zimasungidwa.

Mafuta a avocado ndiwothandiza, koma makamaka pazodzikongoletsera: amagwiritsidwa ntchito pokonza maski, mafuta, shamposi ndi zinthu zina zosamalira khungu. Amaphatikizidwanso kutikita mafuta ndikugwiritsanso ntchito aromatherapy. Izi zimalepheretsa kuwonekera makwinya ndi mawanga azaka. Mafuta a avocado amafewetsa ndikudya khungu la nkhope ndi thupi. Izi zimapatsa mphamvu tsitsi ndi misomali.

Koma maenje a avocado ndi khungu ndizovulaza thanzi la munthu. Amakhala ndi zinthu monga persin ndi tannin, zomwe zimayambitsa matenda am'mimba, ndipo nthawi zina zimatha kuyambitsa zovuta. Chifukwa chake, simuyenera kudya maso a chipatso ichi, makamaka popeza amamva kuwawa.

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Kwa amayi, avocado ndiwothandiza osati monga gawo lokongoletsa. Madokotala ena amakhulupirira kuti mankhwalawa ayenera kugwiritsidwa ntchito ngati njira yodzitetezera ku khansa ya m'mawere.

Amuna sayeneranso kusiya avocado, chifukwa imathandizira potency: imathandizira libido, kukhala ngati aphrodisiac wachilengedwe. Komanso, chinthu chabwino ichi chimagwira ngati njira yodzitetezera ku khansa ya prostate.

Kodi mumadya ma avocado angati patsiku kuti mupeze michere yokwanira? Mlingo womwe madokotala amalimbikitsa ndi 100 g patsiku. Za momwe mungagwiritsire ntchito chipatso ichi, zonsezi zimadalira zokonda zanu. Mutha kuzidya ngati chotupitsa, kapena ngati mbale yam'mbali yanyama kapena nsomba.

Kwa anthu omwe amadya chakudya ndikukhala ndi moyo wathanzi, ma avocado ndi chinthu chosasinthika.

Zolemba pamasewera olimbitsa thupi komanso zakudya

Zakudya zilizonse zimafunikira njira yoyenera, chifukwa chake ndikofunikira kuti menyu ikhale yathanzi komanso yathanzi. Izi ndizofunikira makamaka kwa othamanga. Pofunafuna thupi lokongola, abambo ndi amai amakhala nthawi yayitali m'maholo, kwinaku akuwononga mphamvu zambiri. Zakudya zabwino zokha ndizomwe zingathetsere vuto la kuchira. Chifukwa chake, avocado iyenera kupezeka pamasewera. Ndikulimbikitsidwa kuti muzidya mukatha kuchita masewera olimbitsa thupi, chifukwa chipatso chimapatsa chidwi. Komanso, mafuta ake a polyunsaturated amalowetsedwa kwathunthu.

Avocados akhala akutenga malo olemekezeka pazakudya zabwino. Ndizosatheka kuti usinthe ndi chipatso china, chifukwa palibe ofanana nawo.

Komabe, madokotala amalangiza azimayi kuti asamachite monono-zakudya. Kuti muchepetse kunenepa, musadye peyala yokha. Choyamba, chimakhala ndi mafuta ambiri, ndipo chachiwiri, chakudyacho chimayenera kukhala cholondola kuti thupi lisamavutike. Pazotsatira zokhazikika, akatswiri azakudya amalangizidwa kuti achotse ufa wonse pachakudyacho, m'malo mwa avocado.

Sikuti zakudya zilizonse zimatha kukhala ndi ma avocado. Mwachitsanzo, pa zakudya za Ducan ndi Protasov, mankhwalawa saloledwa chifukwa cha kuchuluka kwa mafuta. Ndizovomerezeka kugwiritsa ntchito ma avocado pazakudya za Kremlin, koma apa simuyenera kupitirira muyeso wa tsiku ndi tsiku.

Njira yabwino kwambiri ya ma avocado ndi keto zakudya, zomwe zimaganizira za zipatso zake, monga kuchuluka kwa fiber komanso mafuta a polyunsaturated.

Ngati simungathe kudya zipatso zonse nthawi yomweyo, sungani m'firiji. Kutentha, mnofu wa avocado umasanduka mdima komanso wosasangalatsa.

Avocado ilibe nawo mbali, motero itha kugwiritsidwa ntchito pazakudya zosiyanasiyana. Chipatso ichi chimayenda bwino ndi masamba, nsomba ndi nyama, komanso zipatso za zipatso. Momwe mungagwiritsire ntchito avocado pazakudya zanu? Ikhoza kudulidwa mu magawo kapena yosenda, chinthu chachikulu sikuloleza chithandizo cha kutentha, apo ayi mankhwalawo ataya zinthu zonse zofunika.

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Kuvulaza thanzi

Ngakhale zili ndi phindu lililonse, chipatso ichi chimakhalanso ndi zovuta:

1. Mapepala ali ndi ma calories ambiri. Ngati mungatengeke ndi kugwiritsa ntchito, simudzatha kuonda, m'malo mwake, mapaundi owonjezera ayamba. Chifukwa chake, ndikofunikira kuyang'anira kuchuluka kwa zomwe zadyedwa.
2. Ndi chipatso chowopsa kwa anthu omwe matupi awo sagwirizana ndi latex. Chodabwitsa, koma mankhwalawa amakhala ndi lalabala yocheperako, yomwe imatha kukhala vuto kwa omwe ali ndi ziwengo. Chifukwa chake, ndikofunikira kulabadira momwe thupi limayankhira mukatha kudya zipatso: ngati kuchulukana kwa mphuno, chifuwa, kuyabwa kumawonekera, nthawi yomweyo funsani dokotala.
3. Chotsatira china chodyera ma avocado ndi kutsegula m'mimba. Chogulitsidwacho chitha kuchiza kudzimbidwa ndikupangitsa kutsegula m'mimba ngati mutadya chipatso chochuluka. Sungani kuchuluka kwake.
4. Kumbukirani kuti mbewu ndi zikopa za avocado ndizoyipa kwa inu. Pakatikati pake pali chinthu chakupha chomwe chingayambitse mavuto am'mimba komanso mavuto am'magazi. Mwa njira, tannin imapezeka mu zipatso zambiri zosapsa, ndichifukwa chake amakhala ndi kulawa kowawa komanso kowawa.

Mafuta a avocado osalolerana nawonso amathanso kuwononga thanzi.

Zotsutsana pamwambapa zikugwira ntchito amuna ndi akazi. Komabe, ngati mukulowetsa mankhwalawo moyenera, mavuto sangabuke, ndipo thanzi lanu likhala bwino.

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Zotsatira

Peyala ndi chipatso chapadera chomwe chimafunikira chisamaliro. Lili ndi mavitamini, michere yambiri, komanso lili ndi thanzi labwino. Mankhwalawa amathandiza pakhungu, tsitsi ndi misomali, amathandizira kukonza magwiridwe antchito amtima ndi am'mimba.

Kwa iwo omwe amadya kapena kusewera masewera, chipatso ichi ndi godend, chifukwa chimakhutitsa thupi ndi zinthu zonse zofunikira ndipo chimapangitsa kukhala wokhutira chifukwa chakupezeka kwa ma carbohydrate ovuta.

Ndi zabwino zake zonse ndi zoyipa zake, kugwiritsa ntchito koyenera kokha ndi komwe kungatsimikizire zotsatira zabwino. Yesetsani kuwongolera zakudya, zikhale zosiyanasiyana - kenako thupi likuthokozani ndi thanzi labwino!

Onerani kanemayo: NDI KVM Update (Mulole 2025).