Ehia mau kalina i loko o kahi Avocado?

Anter

• ʻO nā mea pono kūpono no nā avocados
• Avocado, maka
• He olakino ka momona ma nā avocados?
• Nā pono olakino ʻē aʻe o ka ʻai ʻana i nā avocados
• Nā wikamina a me nā minelala i nā avocados
• Pono ʻoe e ʻai i nā ʻanoʻano ʻāpopo?
• Nā ala e hoʻohui i nā avocados i kāu papaʻai
• ʻAi avocado no ka ʻaina kakahiaka
• ʻAi avocado no ka ʻaina awakea a i ʻole pāʻina awakea
• ʻO ka lawe lawe ʻana
• Pehea e ʻoki ai i kahi avocado

Hōʻike Overview

ʻAʻole hoʻohana wale ʻia nā Avocados i ka guacamole. I kēia lā, he waiwai nui lākou ma waena o ʻAmelika Hui Pū ʻIa a ma nā wahi ʻē aʻe o ka honua.

He hua olakino nā Avocados, akā ʻaʻole lākou ka haʻahaʻa o nā calorie a me nā momona.

ʻO nā mea pono kūpono no nā avocados

ʻO nā Avocados nā hua like pear o nā lāʻau avocado. He ʻili ʻōmaʻomaʻo ʻili o lākou. Loaʻa iā lākou kahi hua nui hoʻokahi i kapa ʻia he pōhaku. ʻO ka avocado Hass ka mea kanu i mahi nui ʻia ma ka honua. ʻO ia ka lahui maʻamau loa o ʻAmelika Hui Pū ʻIa.

I ko lākou oʻo ʻana, huli nā ʻākōkō i uliuli i ʻeleʻele. Kūlike ka Avocados i ka nui. ʻO ka hapa nui o nā avocado i nā hale kūʻai mea maʻamau.

ʻO ka nui o ka lawelawe ʻana ma kahi o ka hapalima o ka avocado waena. Eia kahi nānā i ka nui o nā calorie a me nā momona i ka avocado.

Avocado, maka

He olakino ka momona ma nā avocados?

Nui ka momona o ʻAvocados. Akā, ʻaʻole ka momona o ka momona momona āu e ʻike ai i loko o nā huahana waiū momona piha, ʻiʻo ʻulaʻula, a me ka nui o nā mea ʻai ʻole. Paipai ka American Heart Association (AHA) i ka kaupalena ʻana i ka momona momona i kāu papaʻai e hoʻoliʻiliʻi i kāu makaʻi o ka maʻi puʻuwai.

Akā kahi meta-analysis 2011 ʻaʻole i loaʻa ka pilina ma waena o ka momona momona, maʻi puʻuwai, a me ka hahau. ʻO ia paha ka momona trans, ke ʻano o ka momona i loaʻa i nā aila hydrogenated hapa e like me margarine, i kahi kuleana nui aʻe. Eia nō naʻe, kū ka AHA i kāna mau alakaʻi i kēia manawa.

Loaʻa i nā Avocados kahi hapa o ka momona momona. ʻO ka hapa nui o nā momona i nā avocados he monounsaturated fatty acid (MUFAs). Manaʻo ʻia nā MUFA e hoʻohaʻahaʻa i kāu huina kolukolo a me kāu "maikaʻi" cholesterol (LDL), a hoʻonui i kāu "maikaʻi" cholesterol (HDL).

Nā pono olakino ʻē aʻe o ka ʻai ʻana i nā avocados

He mea nui paha ʻo ʻAvocados i ka pale ʻana i ka maʻi ʻaʻai. Hōʻike nā noiʻi e hiki i nā phytochemicals i nā avocados ke pale i ka ulu ʻana o a make i ka make o ka cell o nā laina cell precancerous a cancerous.

ʻO Avocados kahi kumu maikaʻi o ka fiber diet. Kōkua kēia i ka pale ʻana i ka paʻa paʻa. Loaʻa i hoʻokahi lawelawe i 2 mau hunaila o ka fiber. Kōkua pū ka pulupulu iā ʻoe e māʻona hou i ka lōʻihi, kahi e pale ai i ka ʻai nui ʻana.

ʻO nā haumāna e aʻo ana i nā mākua i kaupaona a kaulike hoʻi i ka mea i ʻai ma kahi o ka hapalua o ka avocado o ka ʻaina awakea i piha no ʻekolu a ʻelima mau hola ma hope. ʻOi aku ke kūpaʻa o ke kō kō kō ma mua o ka poʻe i komo i ka ʻaina awakea ʻaʻohe avocado.

Ua ʻike ʻia kahi hōʻike 2013 e pili ana ka ʻai ʻana i nā avocados me ka hoʻomaikaʻi ʻana o ka papaʻai holoʻokoʻa, kaʻai ʻana o ka nutrient, a me ka hoʻemi ʻia ʻana o ka maʻi metabolic.

Nā wikamina a me nā minelala i nā avocados

Hiki i nā ʻiʻo ʻulaʻula ke hoʻoulu i ka mumū i loko o ke kino, no ka ʻāpana o kā lākou momona momona momona. ʻO ka līlū kekahi kumu pilikia no ka maʻi maʻi maʻi maʻi. Hiki paha i nā avocados ke kōkua i ka hoʻēmi ʻana i ka lī i ke kino.

Ua ʻike ʻia kahi noi 2012 liʻiliʻi ʻo ka ʻai ʻana i ka hapalua o ka avocado ʻo Hass me kahi burger ma kahi o ka ʻai ʻana i ka burger wale nō i kōkua i ka hōʻemi ʻana i ka hana ʻana o nā mea i hāpai i ka hoʻā i loko o ke kino.

Wahi a ka noiʻi, hiki i nā avocados ke kōkua i kou kino e omo i nā kikoʻī kikoʻī mai nā meaʻai ʻē aʻe.

ʻAʻohe-kolesterol, ʻaʻohe sodium, a haʻahaʻa hoʻi nā kōpaʻa. He kumu waiwai lākou he nui nā wikamina a me nā minelala, e like me nā mea aʻe:

• wikamina A
• huaʻai K
• wikamina C
• wikamina E
• hao
• potasiuma
• kiniki
• manganese
• Nā wikamina B (koe ʻo B-12)
• koho
• betaine
• kalipuna
• makanekiuma
• pākuʻi
• keleawe
• folate

Pono ʻoe e ʻai i nā ʻanoʻano ʻāpopo?

Ua lohe paha ʻoe e pili ana i nā pono o ka ʻai ʻana i nā ʻanoʻano avocado. Hōʻike ka noiʻi e kupu nei i ka loaʻa o nā hua antimicrobial a me nā anti-inflammatory.

Kōkua paha kēia i kekahi mau kūlana olakino, akā ʻo ka hapanui o ka noiʻi i hoʻohana i nā hua hua avocado a ʻaʻole holoʻokoʻa, nā hua avocado hou. ʻAʻole i hoʻokumu ʻia inā palekana nā ʻanoʻano avocado e ʻai.

Nā ala e hoʻohui i nā avocados i kāu papaʻai

Loaʻa i ka avocados momona ka ʻono momona. E hoʻāʻo i kēia mau hoʻolālā no ka hoʻohui ʻana iā lākou i kāu papaʻai.

ʻAi avocado no ka ʻaina kakahiaka

• e hohola i ka avocado mashed ma ka toast ma kahi o ka bata
• nā hua hua i kāwili ʻia me ka avocado diced
• māwae i kahi hua manu i loko o ka hapalua avocado (ʻili ma) a hoʻomoʻa ma 425 ° no 20 mau minuke

ʻAi avocado no ka ʻaina awakea a i ʻole pāʻina awakea

• e hoʻohui i ka avocado diced i ka saladi moa a i ka salakeke tuna
• e hoʻohui i ka avocado i hoʻomaʻemaʻe ʻia i kahi uala i hoʻomoʻa ʻia ma kahi o ka kirimona momona
• e hoʻowali i ka avocado i hoʻomaʻemaʻe ʻia i loko o ka pasta wela ma kahi o ka marinara sauce
• luna o kāu punahele punahele me nā ʻāpana avocado

ʻO ka lawe lawe ʻana

He olakino nā Avocados, akā ʻaʻole ia e hāʻawi iā ʻoe i ka carte blanche e ʻai ai me ka nonstop. ʻOiai ʻo kā lākou ʻike pilikino maikaʻi, inā ʻai ʻoe i ka nui, makaʻu ʻoe i ka ʻūlū ʻana i nā paona keu.

Ke hauʻoli ʻia ma ke ʻāpana o kahi papaʻai olakino ʻole, ma ka ʻaoʻao ʻē aʻe, hiki i nā avocados ke kōkua iā ʻoe e lilo i ka paona. Mai ʻai i nā avocados me ka hoʻohui i nā meaʻai pono ʻole. Akā, e hoʻololi i nā meaʻai pono ʻole i kāu papaʻai e like me ka pāhola ʻana i ka sanwī me nā avocados.

Kaha: Inā maʻi ʻoe i ka latex, e kamaʻilio me kāu kauka ma mua o ka ʻai ʻana i nā avocados. Ma kahi o 50 pākēneka o ka poʻe maʻi i ka latex e hōʻike nei i ka cross-reactivity i kekahi mau hua e like me nā avocados, maiʻa, a me nā kiwi.

Pehea e ʻoki ai i kahi avocado