Avocado Yekudzikira Kurema: Tarisa uone Kuti Chibereko Chinobatsira Sei Kukurudzira Hutano Kurema Management

Mazita Akanakisa Evana

Pasi:

Zuva Rekuzvarwa:

Tumira

Nditumire Neemail Ratidza Pane Saiti

Just In

• 6 hrs apfuura Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu
• 
• 7 hrs apfuura Hina Khan Anobwinya Kumusoro Nemhangura Green Girazi Shadow Uye Glossy Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
• 9 hrs apfuura Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
• 12 hrs apfuura Mazuva ese Horoscope: 13 Kubvumbi 2021

Usapotsa

• Nhau Vishnu Vishal naJwala Gutta kuti vasunge pfumo musi waApril 22: Tarisa uone apa
• Mitambo New Zealand Cricket Awards: Williamson anokunda Sir Richard Hadlee Medal kechina
• Mota Kabira Inofamba Hermes 75 Yakakwira-Yekumusoro Kwezvekutengesa Kuendesa Magetsi Scooter Yakatangwa MuIndia
• Mafirimu Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Uye Dzimwe Nyeredzi dzekuSouth Dzinotumira Zvido Kune Vafani Vadzo
• Zvemari Goridhe Mutengo Unowira Kwete Zvakawanda Kushushikana kweNBFCs, Mabhangi Anoda Kuva Akarinda
• Sravana Sameeralu Serial 4th Technology AGR Zvikwereti Uye Zvekupedzisira Spectrum Auction Inogona Kukanganisa Telecom Chikamu
• Dzidzo CSBC Bihar Mapurisa Constable Yekupedzisira Mhedzisiro 2021 Yakaziviswa
• Kufamba 10 Nzvimbo Dzakanakisa dzekushanyira Mu Maharashtra Muna Kubvumbi

Kubva nhasi, pane fungidziro yemamirioni emabhiriyoni maviri ane huremu hwepasi pasi - iri makumi matatu muzana yevagari venyika. Ne kufutisa uye kuwandisa uremu zvichikonzera njodzi yakanyanya, iko kudikanwa kwekutora matanho anodiwa kwave kwakakosha. Maitiro makuru ekugadzirisa dambudziko rehuremu hwakawandisa kugamuchirwa kwemararamiro ane hutano.

Nekudaro, kurasikirwa nehuremu hazvireve kuti kunoita kuti munhu akwane kana kuve neutano. Hutano hwemunhu zvinoenderana nemafuta emuviri wake. Kurema kwemuviri kunonyanya kuve nekuwanda kwemvura inochengeterwa muviri wedu, uye nekudaro, makabhohaidhiretsi anogona kusunga nemvura yemuviri wedu uye kukonzera kuwedzera huremu. Nekudaro, kushandisa yakaderera mazinga e carbs kunogona kubatsira mukurema uremu [1] .

Dzimwe nguva uremu hunogona kutungamira mukurasikirwa nemhasuru iyo inozodzikisira huwandu hwemuviri uye hunokonzeresa kuwana huremu panzvimbo. Naizvozvo, zvakakosha zvakanyanya kusarudza nhanho dzakakodzera pakurasikirwa nehuremu hwacho. Kuyedza chero chinhu nezvose zviri pasi pezuva zvinogona kukubatsira kuti uderedze huremu - asi ziva kuti zvinokanganisa zvakanyanya hutano hwako.

Kune zvakawanda zvekudya zvakaita semichero nemiriwo zvinobatsira kusimudzira kuonda, zvakaita semabriji, miriwo yakasvibirira, nyemba nezvimwewo .Muchinyorwa chazvino, tichaongorora muchero wakadaro unobatsira kusimudzira uremu hune hutano - uye iyo avocado [piri] .

Avocado Kune Hutano Hwako

Yakarimwa mumatunhu eMediterranean epasi, avocado ine mutengo wakakwirira wekutengesa. Ganda rayo rakareruka-girini nemuviri wenyama unenge unoratidzika kunge peya rine mabhenefiti akakura. Chibereko ichi zvakare chinopa makumi maviri emavitamini uye mamineral mukushandira kwese kusanganisira potasium, lutein, uye folate [3] .

Yakazara nezvakasiyana zvinovaka muviri, muchero wakasvibira unobatsira kudzikisa cholesterol, kudzora shuga yeropa, kuchengetedza maziso, kukurudzira kubereka, kugadzirisa basa rekuziva, kuwedzera hutano hwekugaya uye kudzivirira kutanga kweasteoarthritis. Kubva pane zvese izvi mabhenefiti, iyo inomira pachena ndeyekuti avocado ingabatsira sei kudzikira huremu. Avocados yakadzika mu carbs uye sosi huru ye fiber, uye yega yega inoshumirwa iine chete magiramu 9 e carbs, manomwe ayo anobva kufiber. [4] .

1. Avocado inobatsira iwe kunzwa kuzara

Chimwe chezvikonzero zvikuru chinokonzeresa kuti uwedzere huremu kudya kusiri madikanwa. Muviri wako haufanire kuzara nguva dzese - ingori pfungwa dzako kuvhiringidzika pakati pekufinhwa nenzara. Chikafu chakakora mumafuta kana faibha senge avocado chinogona kukubatsira kuti unzwe kuzara uye kugutsikana mushure mekudya. Izvi zvinodaro nekuti mafuta uye faibha zvemukati muchero zvinononoka kuburitswa kwechikafu kubva mudumbu rako - zvichikusiya uchinzwa kuzara kwenguva yakareba uye uchimisa tsika yako yekunyanyisa kudya. Yavocado yese ine mazana makumi matatu nemaviri emakori [5] .

Chidzidzo chinotsigira zvataurwa pamusoro apa nekunongedzera kuti vanhu vakadya hafu yekotapeya nechikafu chavo vakataura kuderera kwechido kusvika maawa mashanu [6] . Mafuta akanaka ari muavocado anobatsira mukukudziridza kunzwa kwekugutsikana, nekudaro uchisimudzira chishuwo chekudzora uye kuonda.

2. Avocado ishoma mushuga

Muchero unotapira une isingasviki 2 g shuga - yakaderera pane michero yakawanda. Kudya avocado kunobatsira kuchengetedza hutano hwehuga hweropa, nekudaro kwete kupa kune chero huremu hwekuwedzera [7] . Kurera huremu kunoitika pakati pekudya, ndiko kuti, kana mashuga eropa mumuviri wako akaenzana, zvinobatsira kufambisa kurasikirwa kwemafuta kwenguva refu.

Zvakare, iyo yakaderera makabhohydrate zvemukati mumaavocado zvinobatsira kusimudzira kurasikirwa kwehuremu zvine hutano [8] .

3. Avocado inoderedza kusagadzikana kweiyo oxidative

Chibereko chinogona kubatsira kudzikisira kushushikana kweiyo oxidative mumuviri, izvo zvinokonzereswa apo huwandu hweanokuvadza ooksijeni akakwira anokwira nekuda kwekushushikana kwezvakatipoteredza, tsika dzakaipa dzekudya, kushushikana kwepfungwa, chirwere, uye kuratidzwa kweUV. [9] . Iyo antioxidants uye oleic acid iripo mumaavocado inobatsira kudzora kushushikana kweiyo oxidative uye kudzivirira kukuvara kweDNA uye kufutisa kwakanangana nekuzvimba. Izvi, zvakare, zvinoratidzwa kuva nebasa rinoshanda mukukonzera kurasikirwa kwehuremu zvine hutano nekuvandudza yako metabolism [10] .

4. Avocado inoderedza mafuta emudumbu

Zvidzidzo zvinoratidza kuti sezvo avocado yakafuma mune monounsaturated uye oleic fatty acids, inogona kubatsira kudzikisa mafuta emimba, ayo anogona kudzikisa njodzi ye metabolic syndrome inoenderana nehuremu husina kunaka. Sekureva kweongororo, vanhu vaidya maavocado kwemavhiki mana vakadzikisa dumbu ravo mafuta ne1.6 muzana zvichienzaniswa nezvimwe zvibereko [gumi neimwe] . Ivo zvakare vakataura yakaderera muviri mashoma index uye zvidiki chiuno sekamu.

5. Avocado rine mafuta akagwinya

Iwo monounsaturated mafuta zvemukati mumakotape zvinosanganisirwa neakagadziridzwa huremu uye kurasikirwa kwemafuta, zvidzidzo zvinoratidza. Nekuti, iwo anopiswa pamwero wakakwirira kupfuura mamwe marudzi emafuta, anogona kuwedzera mwero unopiswa mafuta uye anogona kukonzera kuti muviri wako upise macalorie akawanda mushure mekudya [12] . Pamusoro peizvi, mono mafuta mumakotope anobatsira kudzikisira kudya uye kudzikisira chishuwo chekudya mushure mekudya nenzira ine hutano.

6. Avocado inobatsira kudzikisa cholesterol

Zvinoenderana neongororo yakaburitswa muJenali yeAmerican Heart Association, kudya avocado pazuva kunodzikisa huwandu hwecholesterol yakaipa muropa revanhu vane huremu hwakanyanya uye vakafuta [13] . Nekuvandudza yemunhu yemoyo masisitimu, muchero unobatsira mukumisikidza muviri wako kuenda kune ine hutano uremu nzira.

1. Avocado hummus

Zvinoshandiswa

• 500 g chickpeas, yakabikwa [14]
• 2 epakati akaibva avocado, akachekwa uye akasvuurwa
• 3 tbsp maorivhi, pamwezve nekushandira kana zvichidikanwa
• 1 ½ tbsp tahini
• 3 tbsp yakachena lime juice
• 1 clove gariki, yakasvuurwa
• Munyu uye chitsva pasi pevhu mhiripiri
• 1/8 tsp kumini
• 1 - 2 tbsp akachekwa akachekwa macalantro mashizha
• Tsvuku tsvuku

Mirayiridzo

• Pulse chickpeas, mafuta omuorivhi, tahini , lime juice, uye garlic mune processor yezvikafu kusvika zvatsetseka.
• Mwaka nemunyu uye mhiripiri kuravira uye wedzera kumini uye maavocado uye mupuru musanganiswa kusvikira wakatsetseka uye wakachena.
• Shumira uine mamwe maorivhi, sora necilantro uye tsvuku tsvuku.

2. Chicken avocado uye lime lime soup

Zvinoshandiswa

• 500 g isina ganda isina ganda
• 1 tbsp maorivhi
• 1 kapu yakatemwa green hanyanisi
• 2 jalapeno, yakadyarwa uye yakasungwa
• 2 clove gariki, minced
• 2 makapu huku muto
• 2 madomasi, mhodzi uye diced
• 1/2 tsp pasi kumini
• Munyu uye chitsva pasi pevhu mhiripiri
• 1/3 mukombe cilantro yakakoswa
• 3 tbsp yakachena lime juice
• 3 epakati avocado, akasvuurwa, akachekwa uye akachekwa

Mirayiridzo

• Muhari huru inopisa 1 tbsp maorivhi pamusoro pepakati moto.
• Kana uchinge wapisa, wedzera girini hanyanisi uye jalapeno uye sunga kusvika nyoro (2 mins) uye wobva wawedzera gariki mumasekondi makumi matatu ekupedzisira ekusauta.
• Wedzera muto wehuku, madomasi, kumini, mwaka nemunyu uye mhiripiri kuravira uye kuwedzera mazamu ehuku.
• Wobva waunza musanganiswa kumota pamusoro wepakati-wakanyanya kupisa.
• Deredza kupisa kusvika pakati, kufukidza nechivharo uye bvumira kubika, zvichikurudzira dzimwe nguva (15mins).
• Deredza chinodziya kudziya kudziya, bvisa huku kubva mupani uye rega zororo kwemaminetsi mashanu wozoidzura.
• Ita mu cilantro uye lime juice.
• Wedzera avocados kuti muto usati washumira.

Pamashoko ekupedzisira…

Zvakachengeteka kutaura kuti maavocado ane akawanda maitiro ehuremu hwekureruka chikafu chinoshamwaridzika. Chero bedzi iwe uchidya uyu muchero wakasvibirira muhuwandu hwakaringana, maavocado anogona chaizvo kuve chikamu cheanoshanda ekuremerwa uremu chikafu.

Horoscope Yako Yemangwana

Kuziva

Nditumire Neemail Ratidza Pane Saiti