Deredza Kurwiswa Kwemoyo Njodzi: Idya Avocados

A BATA FreeRelease 1 | eTurboNews | eTN
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rakanyorwa Linda Hohnholz

Kudya avocados kunogona kuderedza njodzi yehutano hwemwoyo, maererano nekuongorora kutsva kuchangobva kubudiswa mu Journal of the American Heart Association.

Kudya kanenge kaviri maavocado pasvondo kunoderedza njodzi yekubatwa nechirwere chemoyo ne21% kana uchienzaniswa nekunzvenga kana kusanyanya kudya makorapeya.

"Zvinogona kuuya sechishamiso kudzidza kuti maavocado matsva muchero une hutano pamoyo. Mushure mezvose, vatengi havana kunzwa here kuti makotapeya ane macalorie akawanda uye mafuta? Kutenda kwakakurumbira ndekwekuti kudya kwakaderera-mafuta kwakakosha kune hutano hwemoyo, uye izvo hazvisi nhema zvachose. Asi mafuta-akaderera haana kufanana neasina-mafuta”, akatsanangura Miguel Barcenas, zano uye kushambadzira weAssociation of Avocado Exporting Producers and Packers of Mexico (APEAM).

Kana nyanzvi dzezveutano dzichitaura nezve “mafuta akanaka” uye “mafuta akaipa” hadzisi kutonga tsika dzako dzekudya tudyo. Mafuta akanaka, ayo ari monounsaturated kana polyunsaturated, anobatsira kudyara muviri wako. Muchokwadi, gwara rekudya reCanada rinotsanangura kukosha kwekudzikamisa kudyiwa kwemafuta akazara kutsigira hutano hwekudya. Chikamu chimwe muzvitatu chepakati avocado chinopa magiramu mashanu emafuta ane monounsaturated uye 5 giramu remafuta ane polyunsaturated mune yega yega 1-giramu inoshumira.

"Mafuta akaipa" ndiwo mafuta uye akazara, anogona kukonzera dambudziko kumwoyo wako kana akatonga kudya kwako. Anopfuura makumi manomwe neshanu muzana emafuta ari mumaavocado ndiwo “akanaka” erudzi, uyezve ane zero cholesterol. Asi mabhenefiti haagumire ipapo! Makotapeya haana shuga uye ane faibha yakanaka sosi (75 magiramu pa3 giremu-sevhisi).

Pamusoro pekutarisa kukanganiswa kwekudya maavocados, vaongorori vakaita nhamba yekuenzanisa uye vakawana vachidya hafu yeavocado (¼ mukombe) pazuva panzvimbo yehuwandu hwakafanana hwemazai, yoghurt, chizi, margarine, bota kana nyama yakagayiwa (yakadaro. sebhekoni) yakadzikisa njodzi yekurohwa kwemoyo ne16% kusvika 22%.

Zvakanakisa pane zvese, zvave nyore kupfuura nakare kose kuwedzera avocado mukudya kwako. Avocados anosiyana-siyana uye anoenda zvinoshamisa neakawanda echikafu chikafu, zvazvino maitiro ekubika, kana kunyange akajeka ega. Shanyira peji rekuti “kuita sei” kuti udzidze matipi makuru sekusarudza avocado yakaibva kana kugadzirira avocado nenzira dzakasiyana (yakachekwa, diced, mashed…). Zviri nyore kupfuura zvaunofunga: ingoicheka nepakati, shandura, bvisa gomba, cheka kuita zvidimbu zvirefu kana dice mu cubes, uye iwe wose wakagadzirirwa.

Nezvomunyori

Avatar of Linda Hohnholz

Linda Hohnholz

Editor mukuru we eTurboNews yakavakirwa muTN HQ.

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