ʻO kēia mau pono olakino o nā ʻAvocados e hoʻoikaika i kou aloha i ka hua

Anter

• Nā Pono Pono ʻAiʻAvocado
• ʻO nā pono olakino o Avocados
• Ehia mau Avocado e ʻai ai?
• Pehea e hoʻomākaukau ai a hoʻohana ai i nā Avocados
• Nānā no

ʻAʻole ia he mea hūnā i nā mea āpau ( * hāpai i ka lima *) i lilo i mea hoihoi loa me nā avocados. Hōʻike A: Ua wāwahi maoli nā ʻepekema o Tufts University i ka pūnaewele ke hoʻolaha lākou e ʻimi ana lākou i ka poʻe e ʻai i ka ʻākala i kēlā me kēia lā ma ke ʻano he ʻeono mahina noiʻi olakino — a makemake e uku i nā mea hui $ 300 no ko lākou pilikia. Hōʻike B: Hoʻohaʻahaʻa ke kanaka maʻamau i 8 paona avocado i kēlā me kēia makahiki, e like me ka United States Department of Agriculture (USDA). ʻO ia ka pākolu o ka nui o nā avocadoes mā e ʻai nei i ʻelua mau makahiki wale nō i hala.

ʻOiai ʻaʻole hele mai nā huaʻai a me nā huaʻai me nā lepili, ʻike iki kekahi o nā poʻe alo i ka ʻike pono i nā mea pono āpau o ka avocado, mai hoʻomanaʻo i nā pono olakino olakino o nā avocado. Akā he nūhou maikaʻi: "ʻOʻAvocados kekahi o nā meaʻai piha piha hiki iā ʻoe ke ʻai," i ʻōlelo ʻia ʻo Kris Sollid, ʻo R.D., kahi mea papa inoa i hoʻopaʻa inoa ʻia a me ka luna nui o nā kamaʻilio kūkā no ka International Food Information Council.

"He nui ka poʻe e noʻonoʻo nei i nā avocados no ko lākou momona momona maikaʻi wale nō, akā ke kaena nei lākou i ka nui o nā pono momona ʻē aʻe," wahi a Jenna A. Werner, R.D., ka mea nāna i hana ʻo Happy Slim Healthy. "Hāʻawi nā avocados kokoke i 20 mau huaora, nā minelala, a me nā phytonutrients, a he kumu maikaʻi ia no ka puluniu, i ʻike ʻole ʻia e nā mea he nui."

E ʻike i kēia mau pono olakino o nā avocados, a e kiʻi i nā ʻōlelo aʻoaʻo no ka hoʻomākaukau a me ka hoʻoulu ʻana e pili ana pehea e hoʻohui hou ai i ka silky ~ superfood ~ i kāu papaʻai.

Nā Pono Pono ʻAiʻAvocado

ʻO ka mea mua: ʻAʻole hoʻokahi lawelawe ʻo ka avocado holoʻokoʻa (a i ʻole ka hapalua o hoʻokahi). "ʻO kahi lawelawe ʻana o ka avocado kahi hapakolu o ka avocado waena, ʻo ia hoʻi ma kahi o 80 mau caloriu," wahi a Christy Brissette, R.D., he mea ʻai palapala i hoʻopaʻa inoa ʻia a me ka mea nāna i hoʻokumu i ka ʻoihana aʻoaʻo a me ka ʻōlelo aʻoaʻo meaʻai a Kikako 80 80 Nutrition. "ʻAi pinepine wau i ka hapalua ma kahi pāʻina a ʻai kekahi o kaʻu mau mea kūʻai aku i ka avocado holoʻokoʻa ma muli o kā lākou mau pahuhopu."

Eia ka ʻike kino no hoʻokahi lawelawe (ma kahi o 50 gram, a i ʻole 1/3 o kahi waena) avocado, e like me ka USDA.

• 80 calories
• 7 grams momona
• 1 gram protein
• ʻElima karbohidrat
• Puluniu 3 gram

No laila, loaʻa ka protein i ka avocado? ʻAe, akā 1 gram wale nō no ka lawelawe.

ʻOiai kahi kukui liʻiliʻi i ka wā e pili ana i ka protein, ʻaʻohe mea iki ka hua o ka ʻaoʻao ʻē aʻe (ʻo ia hoʻi ka hoʻouka ʻia) me nā meaola ʻē aʻe. ʻO ICYMI ma luna, kahi lawelawe o nā hua e lawelawe kokoke i 20 mau huaora a me nā minelala, me (akā ʻaʻole i kaupalena ʻia ʻia) 3 mau huna o ka fiber a me 40 micrograms o folate. A mai poina i kēlā me kēia lawelawe he 240 milligrams o ka potassium, ʻo ia hoʻi ʻo BTW, ʻoi aku ma mua o kēlā i ka maiʻa. NBD. (Mai ka avocado a i ʻole ka 'nana, ʻo ka potassium kekahi o nā minela maikaʻi loa no ka hoʻoikaika ʻana i kāu hana hoʻomaʻamaʻa a me ke kāohi ʻana i ke koko.)

Nui nā helu a me nā mea āpau - a he nani nā mea hānai a ka avocado 🔥-akā he ʻāpana wale nō ia o ke kiʻi. E hoʻomaopopo maoli i ka mea e hana ai kēia hua (ʻae, he hua!) Kūpono i nā hype āpau, pono ʻoe e nānā i nā pono olakino.

ʻO nā pono olakino o Avocados

"ʻO nā avocados kahi meaʻai momona, ʻo ia hoʻi, hāʻawi lākou iā ʻoe i ka nui o ke olakino olakino no kāu kī.

ʻO wai, aia ma laila: ka huaʻōlelo f, momona. Ua hala nā lā kahi i manaʻo ʻia nā momona āpau nā diabolōʻai a me TG no kēlā. I kēia lā, pili i ka ʻai ʻana i ka akau nā momona, e like me nā momona unsaturated-kekahi o ia (monosaturated) hiki ke loaʻa i nā avocados. ʻO kēlā mau momona momona kekahi o nā mea pāʻani nui ma hope o nā pono olakino avocado.

Hoʻoiho ka cholesterol a hoʻemi i ka makaʻi o ka maʻi puʻuwai. ʻO ka uaki ʻana ma kahi o 5 mau gram no kēlā me kēia lawelawe, nā momona momona i nā avocados — aka omega-9s, like me nā mea i loaʻa i ka aila ʻoliva - ka mana e hoʻohaʻahaʻa i kāu LDL (ʻino) kolesterol a, a laila hoʻi, e hōʻemi i kou makaʻi no ka puʻuwai. ka mai a me ka hahau. ʻO ka ʻoiaʻiʻo, ka hoʻohui ʻana i hoʻokahi avocado i kēlā me kēia lā i ka papaʻai momona momona i hoʻopili ʻia i ka kolamu kolamu kolu a me ka LDL (ʻino) kolesterol e like me ka noiʻi i paʻi ʻia ma kaPai o ka American Heart Association. A hoʻohālikelike ʻia i ka poʻe i ʻai i ka ʻai momona momona, momona momona me nā calorie like, ʻo nā mākua kaumaha a momona paha i hoʻopau i ka hapalua a i ʻole ka avocado me kā lākou pāʻina i hōʻike ai i nā ʻōuli liʻiliʻi a me nā māka maikaʻi o ka olakino puʻuwai, e like me kahi noiʻi. paʻi ʻia i loko o ka puke pai Nutrients.

Kōkua me ka ʻai ʻana. E like me ka nui o kāna mau hua hoa, ua piha nā avocados i ka fiber. ʻO ke kikoʻī, ma kahi o 25 pākēneka o ka puluniu i nā avocados i hiki ke hoʻoheheʻe ʻia, ʻoiai ʻo 75 pākēneka ʻaʻole hiki ke hoʻopau ʻia, e like me ka noiʻi. No ke aha ia mea nui? Ma muli o ka hiki ke hoʻoheheʻe ʻia ka fiber soluble i ka wai a hana i kahi mea like me ka gel ke hoʻopili ʻia me nā wai, ʻoi aku ka nui o kahi i loko o kou ʻōpū a mālama iā ʻoe i ka lōʻihi. He kuleana koʻikoʻi nō hoʻi ia i ka hana ʻana i ka stool i kona neʻe ʻana i kāu ʻāpana GI. (Bonus i hoʻohui ʻia: hoʻemi paha ka fiber i kou makaʻu i ka maʻi ʻaʻai umauma.) 

Hoʻopaʻa i ke kō kō. Hiki i ke fiber soluble ke kōkua i ke kūpaʻa i ke kō kō — kekahi o nā pono olakino ʻē aʻe o nā avocado. Ka noiʻi i paʻi ʻia ma Nutrition Journal ʻike ʻia ma ka hoʻohui ʻana ma kahi o ka hapalua o ka avocado i ka ʻaina awakea, hōʻike ka poʻe komo i ka hoʻonui ʻana i ka hauʻoli a hoʻemi i ka makemake e ʻai hou aʻe ma hope a hōʻike ʻia nā hoʻokolohua ʻaʻole piʻi i ke kō koko.

E hoʻoikaika i kou mau iwi. Eia kekahi ma ka papa inoa o 20 mau wikamina a me nā minelala i kēlā me kēia lawelawe o nā hua hōkū āpau? Kalipuna a me nā wikamina C, D, a me K — he kī nui ia no ka mālama ʻana i nā iwi ikaika. Simple e like me kēlā.

Kōkua i ka lawe ʻana i nā meaʻai. ʻAi i kahi papaʻai momona-momona? Hele ʻoe, Glen Coco ... akā mai kū ma laila. E like me ka mea nui i ka ʻai ʻana i nā mea momona ka hiki ke omo iā lākou (e ʻoki hope loa i kā lākou mau pono). Komo: avocados. Ua hoʻopaʻa ʻia kahi noiʻi ma ʻO ka puke pai no kaʻai pono ua hōʻike i ka hoʻohui ʻana i ka ʻaila avocado a i ʻole avocado i ka saladi a i ʻole salsa hiki ke hoʻonui i ka lawe ʻana i ka momona.

Ehia mau Avocado e ʻai ai?

ʻAe, hiki i kekahi mea maikaʻi loa. ʻOiai e noʻonoʻo ana i ka papa hōkū āpau o nā ʻike meaʻai avocado.

"Inā ʻoe e hoʻonui nei i nā meaʻai ʻē aʻe i ka ʻai ʻana i kahi meaʻai — ʻoiai ka mea momona loa — nui loa, hiki ʻole ke naʻaupō," wahi a Brissette. "ʻO ke kī ke kī nui i ka papaʻai olakino, no laila inā ʻo ka avocados wale nō kāu kumu momona, ke nalo nei ʻoe i nā pono olakino like ʻole mai nā nati a me nā ʻanoʻano, nā iʻa momona, a me ka aila ʻoliva."

ʻO ka kikoʻī nui loa e hāʻawi i ka nānā, e ʻōlelo iā Werner: ka nui o ka ʻāpana.

"E pili ana ka ʻāpana i kāu mau pahuhopu meaʻai. ʻO ka ʻai ʻana i ke olakino ma ke ʻano he ʻokoʻa loa ia ma mua o ka ʻai ʻana i ke olakino no kahi pahuhopu kikoʻī, e like me ka pohō kaumaha a i ʻole ka loaʻa ʻana o ke kaumaha. ʻO ka ʻike ʻana i kāu pahuhopu hiki ke kōkua iā ʻoe e ʻimi i ka ʻāpana kūpono a me ka cadence o ka ʻai ʻana iā ʻoe," wahi a Werner. (Pili: ʻO ka hopena, kahi alakaʻi maʻalahi i ka ukali i nā ʻāpana ʻoihana olakino)

Hoʻokahi lawelawe (hou, hoʻokahi hapakolu o ka hua waena-nui) i kekahi mau manawa i kēlā me kēia pule ma ke ʻano he hapa o kāu nui calorie quota e lilo i wahi palekana e hoʻomaka ai.

TL; DR: "Inā ʻoe e ʻai ana i ka avocado i kēlā me kēia lā a koho i nā ʻano meaʻai olakino ʻē aʻe, maikaʻi!" wahi a Brissette. "Makemake ʻoe e hoʻohui i kahi avocado holoʻokoʻa i kēlā me kēia pāʻina? ʻAʻole paha, ke ʻole ʻoe e hoʻāʻo e hoʻonui i ka kaumaha a makemake e hoʻonui i nā calorie."

Pehea e hoʻomākaukau ai a hoʻohana ai i nā Avocados

I kēia manawa ua loaʻa iā ʻoe ka papa kuhikuhi piha o ka waiwai ʻai o ka avocado, ʻo ia ka manawa e ʻoki a lawelawe i ka superfruit.

Ma hope o kāu koho ʻana i kahi avocado pala pono, e hoʻohana i kēia mau ʻōlelo aʻoaʻo ʻelima a me nā hana hoʻopunipuni e hoʻomākaukau a mālama me ka naʻauao.

1. E holoi iā ia. "ʻOiai ʻaʻole ʻoe e ʻai i waho o ka avocado, e hoʻomanaʻo e holoi iā ia ma mua o kou ʻoki ʻana! E like me nā hua āu e ʻoki ai i kahi lepo, hiki ke lawe ʻia mai nā mikena a i ʻole nā ​​koʻohune i loko e ka pahi āu e hoʻohana nei. ," wahi a Werner. I mea e hōʻoia hou ai iā ʻoe, ua hōʻike hou ʻia kahi hōʻike hou e pili ana i ka hoʻokolokolo ʻana e ka FDA ma kahi o 17 pākēneka o nā ʻili avocado i hoʻāʻo maikaʻi ʻia no listeria, no laila ʻaʻole pono ʻoe e lele i kēia ʻanuʻu.
2. Māhele akamai. Hōʻalo i ka "avocado hand" a i ʻole ka Meryl Streep – style avocado ʻeha ma o ka prepping ʻana e like me kahi pro. E ʻoki a puni ka lōʻihi o ka hua a wili e hoʻokaʻawale i nā ʻāpana. E pae akahele me ka ikaika i ka pahi ma waenakonu o ka lua, a wili i ka hua e hemo ai, i ʻōlelo ʻia ʻo Morgan Bolling, ka luna hoʻoponopono ma ka makasina ʻo Cook's Country.
3. E kāpīpī iā ia me ka citrus. No ka mālama ʻana i ke kala ʻōmaʻomaʻo hou ma hope iki o ka ʻoki ʻana, kaomi ʻana i kekahi wai lemon a wai lime paha, e ʻōlelo ana ʻo Sollid. "ʻO nā waiʻawaʻawa e like me kēia e kōkua i ka ho'ēmiʻana i ke kaʻina hana browning. A laila e uhi iā ia me ka'ōwili'ilika maʻemaʻe a e hōʻoia i ka loaʻaʻana o kahi sila paʻa maikaʻi. Hoʻoikaika ka oxygen i ke kaʻina hana browning, no laila no kahi papa pale hou hiki iāʻoe ke hoʻokomo i kāu avocado i'ōwiliʻia i kahi ipu ea, "i mai ʻo ia.
4. Hoʻopū i loko o kahi pola. "E mālama i nā ʻāpana avocado i ʻokiʻoki i ka ʻaoʻao i loko o ke pola o ka wai lemona. ʻOiai ʻo ka ʻoki ʻoki i uhi ʻia i loko o kēia wai, pono ia e ʻeleʻele ʻole i ʻelua mau lā. Pono ʻoe i 2 a 3 mau punetune o ka wai lemon no 2 nā kīʻaha wai," wahi a Bolling.
5. Holo-sila ia. "ʻO nā koena o ka avocado e huki ana i nā hapalua o nā avocados e mālama iā lākou i ka ʻōmaʻomaʻo ʻoi aku ka lōʻihi ma mua o ka nani o nā ʻano ʻē aʻe," i ʻōlelo ʻo Bolling, ʻoiai ke kū nei ka oxygen ma o ka browning.

I kēia manawa e hoʻāʻo i kēia mau loea - a me nā hoʻoponopono i ʻae ʻia e hoʻohana ai (ma ʻō aku o ka ʻāpala avocado):

• E hoʻohana i ka avocado ma kahi o ka mayonnaise ma ka saladi hua manu a i ʻole ka saladi moa.
• Hoʻololi i ka avocado no ka waiūpaʻa i nā mea i hoʻomoʻa ʻia.
• ʻO ka mānoanoa mānoanoa me ka avocado paʻahau a i ʻole.
• ʻO Grill a me nā mea ʻāpala avocado me ka salake a me ka bean salsa.
• E ʻoki ʻoki a ʻokiʻoki i nā ʻāpana avocado i loko o kahi ʻāpana koʻikoʻi o ka rose.
• Wehe i ka avocado i ka hoʻopiha piha ʻana i ka cheesecake.
• Hoʻohui avocado i margaritas.

Nānā no