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Ukuza kuthi ga ngoku, kukho abantu abaqikelelwa kwi-2.1 yezigidigidi zabantu abatyebileyo emhlabeni-leyo yi-30% yabemi behlabathi. Ngokutyeba kakhulu kunye nobunzima obugqithisileyo obubeka emngciphekweni omkhulu, isidingo sokwamkela amanyathelo afanelekileyo siye sanyanzeleka. Indlela ephambili yokulawula ingxaki yobunzima obungaphezulu kukwamkelwa kwendlela yokuphila esempilweni.
Nangona kunjalo, ukunciphisa umzimba akuthethi ukuba umntu ulungile okanye usempilweni. Impilo yomntu ixhomekeke kumanqatha omzimba wakhe. Ubunzima bomzimba ubukhulu becala buqulathe ubunzima bamanzi iivenkile zomzimba wethu, kwaye ngenxa yoko, ii-carbohydrate zinokubopha kunye nomxholo wamanzi emizimbeni yethu kwaye zibangele ukutyeba. Yiyo loo nto ukutya amanqanaba asezantsi e-carbs kunokunceda ekunciphiseni ubunzima [1] .
Ngamanye amaxesha ukwehla kobunzima kunokukhokelela ekulahlekelweni kobunzima bemisipha obuye buyehlise umzimba kunye nokukhuthaza ukutyeba endaweni yoko. Ke ngoko, kubaluleke kakhulu ukukhetha amanyathelo afanelekileyo ekuphulukaneni nobunzima obongezelelweyo. Ukuzama nantoni na kunye nayo yonke into ephantsi kwelanga kunokukunceda ukunciphisa umzimba - kodwa qaphela ukuba kuya kuba nefuthe elibi kwimpilo yakho iyonke.
Kukho ukutya okuninzi okunje ngeziqhamo kunye nemifuno enceda ekunciphiseni ukwehla kobunzima, njengamajikijolo, imifuno eluhlaza, iilenti, njl.nje kwinqaku langoku, siza kuphonononga esinye seziqhamo esinceda ukukhuthaza ukwehla kobunzima obusempilweni- kwaye leyo yiavokhado [Mbini] .
Ukhuphelo lweMpilo yakho
Ilinywe kwingingqi zeMeditera zehlabathi, iavokhado inexabiso eliphezulu kwezorhwebo. Isikhumba sayo esiluhlaza ngokukhanyayo kunye nomzimba osenyameni ophantse ubonakale ngathi ufaka ipere linoncedo olukhulu kwezempilo. Esi siqhamo sikwabonelela phantse iivithamini kunye neeminerali eziphantse zibe ngamashumi amabini kuyo yonke inkonzo kubandakanya i-potassium, i-lutein, kunye ne-folate [3] .
Zithwele izondlo ezahlukeneyo, iziqhamo eziluhlaza zinceda ukuthoba amanqanaba e-cholesterol, ukulawula iswekile yegazi, ukukhusela amehlo, ukukhuthaza ukuchuma, ukuphucula ukusebenza kwengqondo, ukuphucula impilo yokwetyisa kunye nokuthintela ukuqala kwe-osteoarthritis. Kuzo zonke izibonelelo, eyona ibalaseleyo yindlela iavokhado enokunceda ngayo ukunciphisa umzimba. Iiavokhado zisezantsi kwii-carbs kwaye zinomthombo omkhulu wefayibha, nganye nganye inee-9 gram ze-carbs, ezisi-7 zayo zivela kwifayibha [4] .
1. Iavokhado ikunceda uzive ugcwele
Esinye sezizathu eziphambili ezibangela ukuba ufumane ubunzima obongezelelekileyo kukutya okungafunekiyo. Umzimba wakho awufuni kuhlala ugcwele ngalo lonke ixesha - yingqondo yakho kuphela edidayo phakathi kokukruquka nendlala. Ukutya okunamafutha amaninzi okanye ifayibha enjengeavokhado kunokukunceda uzive ugcwele kwaye wanelisekile emva kokutya. Kungenxa yokuba umxholo wenqatha kunye nefayibha kwisiqhamo ucothisa ukukhutshwa kokutya esiswini sakho - kukushiya uzive ugcwele ixesha elide kwaye uyeke umkhwa wokutya kakhulu. I-avokhado iyonke inee-calories ezingama-322 [5] .
Uphononongo luxhasa eli bango lingasentla ngokuchaza ukuba abantu abatye isiqingatha se-avokhado nesidlo sasemini baxele ukuncipha kwesidlo ukuya kwiiyure ezintlanu [6] . Umxholo weoyile elungileyo kwiavokhado unceda ekukhuliseni imvakalelo yolwaneliseko, ngaloo ndlela kukhuthazwa umgaqo wokutya kunye nokwehla kobunzima.
2. I-avovoc isezantsi kwiswekile
Isiqhamo esicocekileyo siqukethe iswekile engaphantsi kwe-2 g - isezantsi kunezona ziqhamo zininzi. Ukutya i-avocado kunceda ekugcineni iswekile esegazini esempilweni, yiyo loo nto ingabinalo igalelo ekuzuzeni ubunzima [7] . Ukwehla kobunzima kwenzeka phakathi kokutya, Oko kukuthi, xa amanqanaba eswekile yegazi emzimbeni wakho elungeleleneyo, kuyanceda ukuhambisa ilahleko enamafutha esempilweni yexesha elide.
Umxholo ophantsi we-carbohydrate kwiiavokhado unegalelo ekukhuthazeni ukunciphisa umzimba ngokusempilweni [8] .
3. I-avocado inciphisa uxinzelelo lwe-oxidative
Iziqhamo zinokunceda ukunciphisa uxinzelelo lwe-oxidative emzimbeni, obangelwa kukunyuka kwamanqanaba e-oksijini asebenzayo ngenxa yoxinzelelo lwendalo, imikhwa emibi yokutya, uxinzelelo lwengqondo, izifo, kunye nokuvezwa kwe-UV [9] . Ii-antioxidants kunye ne-oleic acid ekhoyo kwii-avocado zinceda ukunciphisa uxinzelelo lwe-oxidative kunye nokuthintela ukonakala kwe-DNA kunye nokutya okunxulumene nokukhuluphala. Oku, kukwangqinwa ukuba kunendima efanelekileyo ekubangela ukwehla kobunzima obunempilo ngokuphucula imetabolism yakho [10] .
4. Iavokhado inciphisa ukutyeba kwesisu
Izifundo zibonisa ukuba i-avocado ityebile kwi-monounsaturated kunye ne-oleic fatty acids, inokunceda ukunciphisa amafutha esiswini, anokunciphisa umngcipheko wesifo se-metabolic esinxulunyaniswa nokuzuza ubunzima obunempilo. Ngokwesifundo, abantu abatya ii-avocado iiveki ezine behlisa isisu sabo ngamafutha nge-1.6 ipesenti xa kuthelekiswa nezinye iziqhamo [Shumi elinanye] . Baye baxela isalathiso esisezantsi somzimba kunye nobungakanani besinqe esincinci.
5. Iavokhado inamafutha asempilweni
Umxholo we-monounsaturated fat in avocados unxulunyaniswa nobunzima obuphuculweyo kunye nelahleko yamafutha, izifundo zibonisa. Kungenxa yokuba, zitshiswa ngenqanaba eliphezulu kunezinye iintlobo zamafutha, zinokunyusa izinga lokutshiswa kwamafutha kwaye zinokubangela ukuba umzimba wakho utshise iikhalori ezininzi emva kokutya [12] . Ukongeza koku, i-mono fat kwi-avocado iyanceda ukunciphisa ukutya kunye nokunciphisa umnqweno wokutya emva kwesidlo ngendlela esempilweni.
6. Ukotapeya unceda ukunciphisa i-cholesterol
Ngokophando olupapashwe kwiJenali yeAmerican Heart Association, ukutya i-avocado ngemini kunciphisa inani le-cholesterol embi kumanqanaba egazi labantu abatyebe kakhulu kwaye batyebe kakhulu [13] . Ngokuphucula inkqubo ye-cardiovascular system, isiqhamo sinceda ekwakheni umzimba wakho kwindlela yokulahleka kwesisindo.
1. I-avocado hummus
Izithako
- 500 g yamantshontsho, abilisiweyo [14]
- I-2 yeeavokhado ezivuthiweyo eziphakathi, ezixutywe kunye nezihluziweyo
- 3 tbsp i-oyile ye-olive, kunye nokunye ukukhonza xa ufuna
- 1 ½ tbsp tahini
- 3 tbsp ijusi entsha yelime
- 1 ikonofile egalelweyo, ecwengileyo
- Ityuwa kunye nepepile emnyama entsha
- 1/8 tsp ikumin
- 1 ukuya kwi-2 tbsp
- Ipepile ebomvu
Imikhombandlela
- I-pulse chickpeas, ioli yeoli, tahini , Ijusi yelamuni, kunye negalikhi kwiprosesa yokutya kude kube lula.
- Ityuwa kunye nepepile ukungcamla kwaye wongeze ikumin kunye neeavokhado kunye nomxube we-pulse kude kube lula nokucoceka.
- Ncedisa ngeoli yeoli, ufefe i-cilantro kunye ne-red pepper flakes.
2. I-avocado yenkukhu kunye nesobho se-lime
Izithako
- I-500 g yenkuku engenasikhumba
- 1 tbsp ioli yeoli
- 1 indebe eqoshiwe anyanisi eluhlaza
- I-2 jalapenos, imbewu kunye nokugaya
- Iigrafu ezi-2 zegalikhi, egayiweyo
- Iikomityi ezi-2 zomhluzi wenkukhu
- Iitamatisi ezi-2, imbewu kunye nedayisi
- I-1/2 tsp ikumin yomhlaba
- Ityuwa kunye nepepile emnyama entsha
- I-1/3 indebe ye-cilantro eqoshiwe
- 3 tbsp ijusi entsha yelime
- I-3 yeeavokhado eziphakathi, ezixobukile, ezinamabala amdaka
Imikhombandlela
- Kwimbiza enkulu ubushushu 1 tbsp i-oyile ye-olive ngaphezulu kobushushu obuphakathi.
- Xa ushushu, yongeza u-anyanisi oluhlaza kunye nejalapenos uze usose de kube yithenda (2 imiz) kwaye ungeze igalikhi kwimizuzwana engama-30 yokugqibela.
- Yongeza umhluzi wenkukhu, iitumato, ikumin, ityuwa kunye nepepile ukungcamla kunye nokongeza amabele enkukhu.
- Emva koko, yizisa umxube ekubiliseni ngaphezu kobushushu obuphakathi.
- Nciphisa ubushushu ukuya phakathi, vala ngesiciko kwaye uvumele ukupheka, ukuvuselela ngamanye amaxesha (i-15mins).
- Nciphisa isitshisi ukufudumeza ubushushu, susa inkukhu epanini kwaye uvumele ukuphumla imizuzu emi-5 emva koko uyiqhekeze.
- Hlanganisa i-cilantro kunye nejusi yelisi.
- Yongeza iiavokhado kwisuphu ngaphambi nje kokuba ukhonze.
Kwinqaku lokugqibela…
Kukhuselekile ukuba ii-avocado zineempawu ezininzi zokulahleka kobunzima bokutya okufanelekileyo. Ngalo lonke ixesha usitya esi siqhamo siluhlaza ngexabiso elifanelekileyo, ii-avocado zinokuba yinxalenye yesondlo sokunciphisa umzimba esisebenzayo.
