7 mau pono olakino o ka avocado (me nā kuhikuhi)

Anter

• 1. Hāʻawi i kahi ʻili nani a hydrated
• 2. Mālama i nā mākala ikaika
• 3. Hāʻawi i kahi hāpai hāpai olakino
• 4. Hoʻonui i ka hydration lauoho a me ka ʻālohilohi
• 5. Kōkua iā ʻoe e lilo i ka paona a pale i ka paʻa paʻa
• 6. Hāʻawi i ke olakino lolo
• 7. Pale i ka maʻi puʻuwai a me ka maʻi ʻaʻai
• Ka ʻIi Loa ʻAi Avocado
• Nā ʻanuʻu avocado olakino
• 1. ʻO Guacamole
• 2. Saladeta mea ʻai me ka Avocado
• 3. ʻO Avocado brigadeiro me ka koko

He mau pono olakino maikaʻi loa kā Avocado, waiwai ia i nā huaora C, E a me K a me nā minelala e like me ka potassium a me ka magnesium, e kōkua ai i ka hydrate o ka ʻili a me ka lauoho. Hoʻohui ʻia, loaʻa nā momona monounsaturated a polyunsaturated, e like me omega-3, e hana nei ma ke ʻano he antioxidant a hana i ka kaohi o ka cholesterol, e pale ana i ka atherosclerosis.

Hoʻohui ʻia, kōkua pū ka avocado i ka hoʻomaikaʻi ʻana i ka hana hoʻomaʻamaʻa no ka mea he waiwai ia i ka ikehu a pale i ka maʻi puʻuwai a me ka maʻi ʻaʻai, ʻoiai waiwai ia i nā huaora a me nā antioxidant e hoʻoikaika i ka ʻōnaehana pale pale a pale i ka hoʻokumu ʻana o atherosclerosis.

1. Hāʻawi i kahi ʻili nani a hydrated

ʻO nā pōmaikaʻi o ka avocado no ka ʻili ka mea nui e hakakā i nā kaha kau, nā wili a me ka cellulite no ka mea waiwai ia i ka huaora C, ka mea e kōkua ai i ka metabolism o collagen, kahi mea e hāʻawi i ka paʻa i ka ʻili.

Hoʻohui ʻia, loaʻa pū kekahi i kēia huaʻai nā antioxidant e kōkua i ka pale a pale ʻana i ka ʻelemakule o nā huna o ka ʻili, e hāʻawi ana i ka nui o ka paʻa a waiho i ka helehelena iʻoi aku ka nani a me ke olakino. ʻIke i kahi huaʻai huaʻai avocado maikaʻi no ka ʻili laumania.

2. Mālama i nā mākala ikaika

Ke hoʻopau ʻia ma mua o ka hoʻoikaika kino, kōkua ka avocado i ka hypertrophy musele, no ka mea hāʻawi ia i ka ikehu no ka hoʻomaʻamaʻa ʻana a loaʻa nā protein i kōkua i ke ola ʻana o nā mākala.

Hoʻohui, pale pū kēia hua i ka luhi o nā mākala no ka mea ke hakakā nei ia i nā radical free e kū aʻe ma muli o ka hoʻoikaika ikaika, e hoʻoulu ana i nā ʻelemakule o nā hunaola a me ka hoʻomaʻamaʻa ʻana i ke ʻano o ka ʻeha.

3. Hāʻawi i kahi hāpai hāpai olakino

No ka mea waiwai ia i ka waikawa folic, mea nui nā avocado i ka hāpai hāpai e pale i nā maʻi kūlohelohe e like me nā pilikia i ka ʻōnaehana ʻōiwi a me ka spina bifida, ʻo ia ka pani maikaʻi ʻole o ka iwi kuamoʻo o ka fetus.

No ka loaʻa ʻana o kēia pōmaikaʻi, pono e hoʻopau nui ʻia kēia hua ma mua o ka hāpai ʻana a i ka manawa o ka trimester mua o ka hāpai ʻana.

4. Hoʻonui i ka hydration lauoho a me ka ʻālohilohi

Ke hoʻohana ʻia i nā makaki lauoho, hoʻonui ka avocado i ka hydration o nā ʻili no ka mea waiwai ia i nā momona a me nā huaora, e hoʻomālamalama ai ka lauoho a palupalu. Eia kahi laʻana o kahi papa ʻākena avocado e hoʻopulu i kou lauoho.

5. Kōkua iā ʻoe e lilo i ka paona a pale i ka paʻa paʻa

Ma muli o ka momona o ka fiber, hāʻawi ka avocado i kahi ʻano o ka māʻona, hoʻoponopono i nā kiʻekiʻe o ke kō a kōkua i ka mālama ʻana i ka paʻa. ʻAe nā olonā e kaohi i ka makemake a pale i ka ʻai nui ʻana o ka meaʻai a, ke lawe ʻia ka nui o ka wai, makemake pū kekahi i ka hana ʻana o nā noho palupalu, e kōkua ana i ka neʻe ʻana.

Eia nō naʻe, he hua kalorisona loa ia me ka nui o nā momona, ʻo ia ke kumu e hoʻopau wale ʻia ai i nā ʻāpana liʻiliʻi i nā papaʻai e lilo kaupaona.

6. Hāʻawi i ke olakino lolo

ʻO ka pōmaikaʻi nui o ka avocado i ka lolo ka hoʻomaikaʻi ʻana i ka hiki i ka hoʻomanaʻo, ʻoiai ka omega 3 e hoʻomaikaʻi ai i ka hana o ka lolo ma ka hoʻoulu ʻana i ke kahe o ke koko a hoʻonui i ka hiki ke noʻonoʻo.

7. Pale i ka maʻi puʻuwai a me ka maʻi ʻaʻai

ʻO ka Avocado, waiwai nui i nā momona momona polyunsaturated a monounsaturated, kōkua i ka hoʻohaʻahaʻa ʻana i nā kaha koko e hoʻonui ai i ka maʻi o ka puʻuwai, e hoʻemi ana i ka nui o ke kolamu, maikaʻi ka LDL kolamu a me nā triglycerides.

Hoʻohui ʻia, kōkua ia i ka hoʻonui ʻana i ka hana ʻana o ka maikaʻi kolesterol (HDL), ka pale ʻana i ka atherosclerosis a me ka mālama ʻana i ke olakino puʻuwai, i hui pū ʻia me ka nui o ka potassium, makemake i ka hoʻoliʻiliʻi o ke kaomi koko a hoʻomaikaʻi i ka hana moekolohe.

Hoʻohui, no ka mea waiwai ia i nā antioxidant e like me omega-3, wikamina C, A a me E, kōkua ka mea hoʻohana maʻamau e hoʻopau i ke kūkulu ʻana o nā radical manuahi i loko o ke kino, e hoʻēmi nei i nā hana hoʻohaunaele o ke kino, a laila pale i ka maʻi ʻaʻai.

Ka ʻIi Loa ʻAi Avocado

Hōʻike ka papa i nā kumukūʻai waiwai no kēlā me kēia 100 g o ka avocado:

Ke momona nei ʻo ʻAvocado inā e hoʻopau ʻia i ka ʻoi aku o ka nui no ka mea ʻo ia kekahi o nā hua momona o ka momona, ʻoiai ʻo ia ke ʻano maikaʻi, he nui kona mau calories.

Nā ʻanuʻu avocado olakino

1. ʻO Guacamole

Nā Pono

• 1 avokado palaoa waena;
• 2 mau ʻōmato peel a hua ʻole, ʻokiʻoki;
• 1 onioni waena, ʻokiʻoki;
• 1 kālika o ka kālika kāwili ʻia a hū paha;
• 2 punetune o ka ʻaila ʻoliva;
• ʻO ka pepa ʻeleʻele, ka lemon, ka paʻakai a me ka ʻaʻala ʻōmaʻomaʻo e ʻono.

Hoʻomākaukau hoʻomākaukau

Wehe a mash i ka pulp o ka avocado a mālama i loko o ka pahu hau. Hoʻomoʻa i nā ʻōmato, nā ʻaka a me nā kālika i loko o ka ʻaila ʻoliva a me ka pepa, e hoʻomoʻi ana i 1 mau puna wai ʻAe e kuke no ʻelua mau minuke. Ma hope o ke anuanu, hoʻopili me ka avocado a kāwili a hiki i ka hana ʻana i kahi pā, a laila kau me ka paʻakai, lemon a me ka ʻaʻala ʻōmaʻomaʻo.

2. Saladeta mea ʻai me ka Avocado

Nā Pono

• 1 ʻokiʻoki ʻia i loko o nā cubes;
• 1/2 ʻoki ʻokiʻoki;
• 1 kukama diced;
• 1 zucchini diced;
• 1 avocado pala palaoa i diced;
• ʻO ka pāhiri ʻokiʻoki, ka paʻakai, ka ʻaila ʻoliva a me ka lemon e ʻono ai.

Hoʻomākaukau hoʻomākaukau

E kāwili pono i nā meaʻai āpau i ʻole e kaʻawale ka avocado, ka wā me ka pāhiri, ka paʻakai, ka ʻaila ʻoliva a me ka lemon a lawelawe i ka ʻaikalima.

3. ʻO Avocado brigadeiro me ka koko

Nā Pono

• 1 ʻāpala pala;
• 1 puna o ka palaoa koko momona ʻole;
• 1 puna koko o ka aila niu;
• 1 puna o ka meli.

Hoʻomākaukau hoʻomākaukau

E kuʻi i nā meaʻai āpau i ka mea kāwili a kāwili paha a lilo ia i hui like a waiho iā ia i loko o ka pahu hau e paʻa mau ai. Hoʻomaʻalili.

Inā makemake ʻoe, e nānā i ka papa kuhikuhi i kēlā me kēia kau i kēia wikiō aʻe: