He palekana a olakino hoʻi ke ʻai ʻana i ka ʻanoʻano o ka ʻAkokoka?

Anter

• He aha ka hua o ka ʻApokoka?
• Nā Pōmaikaʻi Ola Hiki
• Nā hopohopo palekana
• Pehea e ʻai ai i ka ʻano ʻApocado
• Ka Laina Lalo

Kaulana nui nā ʻApocados i kēia mau lā a hele i nā menus a puni ka honua.

ʻOi aku lākou i ka momona, maikaʻi i nā mea laumania a maʻalahi hoʻi e hoʻopili i nā mea ʻono momona, maka ʻole.

Loaʻa i kēlā me kēia avocado kahi hua nui e hoʻolei maʻamau ʻia, akā ʻōlelo kekahi poʻe he loaʻa ko ke olakino a pono e ʻai ʻia.

Eia nō naʻe, noʻonoʻo ka poʻe ʻē aʻe inā palekana paha ka ʻai ʻana i ka ʻano hua ʻūpō.

ʻImi kēia ʻatikala i nā keu olakino kūpono o ka hua avocado, a me nā hopohopo palekana hiki ke loaʻa.

He aha ka hua o ka ʻApokoka?

Hoʻokomo ʻia ka hua avocado i loko o ka pūpū paʻakikī a loaʻa iā 13-18% o ka nui o nā hua holoʻokoʻa (1).

Kaupalena ʻia ka ʻike e pili ana i kāna haku mele ʻana, akā loaʻa ia i loko o kahi pae momona maikaʻi o ka momona, pulupuluʻai, carbs a me kahi nui o nā protein (2,,,).

Ua manaʻo ʻia ka hua he waiwai nui o nā phytochemical, me nā mea i hana nā mea kanu e pale iā lākou iho.

ʻOiai kekahi o nā phytochemicals i kahi hua avocado i loaʻa paha ka mana antioksant, ʻaʻole hāʻawi kekahi i nā pono olakino (2,).

ʻO nā kalebona i loko o kahi hua ʻāpopo ka hapa nui o ka starch, me kona kaupaona maloʻo kokoke i 75% starch. Hana ʻia ʻo Starch i kahi kaulahao lōʻihi o nā kō, a ua hoʻomaka nā mea noiʻi e noiʻi i kāna hoʻohana kūpono i nā huahana meaʻai (6).

ʻO ka hua o ka avocado ka mea nui o nā waikawa momona, carbs i ke ʻano o ka starch a me nā fiber dietary, a me kahi pūmua liʻiliʻi a me kahi ākea o nā phytochemicals.

Nā Pōmaikaʻi Ola Hiki

I Nigelia, hoʻohana ʻia nā mea lawe hua hua avocado e mālama i ke kahe kiʻekiʻe ().

Manaʻo ʻia nā ʻanoʻano ma lalo o ka hoʻohana ʻia, a ke hōʻike nei ka noiʻi mua e loaʻa paha iā lākou kekahi mau pono olakino.

Ma lalo iho nei kekahi mau ala i hiki ai i nā hua avocado ke pōmaikaʻi i kou olakino.

• Cholesterol: Ua hōʻike ʻia ka palaoa hua Avocado e hōʻemi i ka nui o ke kōkōlika a me ka "maikaʻi" LDL kolokolo i nā ʻiole ().
• Diabetes: Hoʻoemi paha ia i nā pae kō kō i nā ʻiole diabetic. Ua hōʻike ʻia kahi noiʻi holoholona he maikaʻi loa ia e like me ka lāʻau anti-diabetic (, 8).
• Puʻe koko: Hōʻike nā haʻawina holoholona e hiki i nā mea kanu hua avocado ke kōkua i ka hoʻomaha ʻana i nā kīʻaha koko, ka mea e kōkua ai e hōʻemi i ke kahe o ke koko, kahi pilikia nui no nā maʻi puʻuwai (,).
• Antioxidant: Ua hōʻike ʻia nā hoʻokolohua hoʻowahāwahā paukū ma nā ʻāpana hua huaʻi avocado i ka loaʻa ʻana o ka hua alpocado i nā waiwai antioxidant ikaika (2,).
• Antibacterial: Ua ʻike ʻia kahi hoʻokolohua hoʻowalewale hoʻokolohua ua oki ka ulu ʻana o ʻO Clostridium sporogenes, he koʻohune hana-spore ().
• Antifungal: Ua kāohi ka hua ʻApokado i ka ulu ʻana o ka fungal i nā hoʻokolohua-paipu. I ke kikoʻī, hiki iā ia ke kāohi ʻO Candida albicans, kahi hū e hana pinepine i nā pilikia i loko o ka ʻōpū (,).

ʻOiai ke hoʻohiki nei kēia mau hopena, e hoʻomaopopo e pili ana lākou i ka tube-test a me nā noiʻi holoholona. Pono hou kahi noiʻi kanaka e pili ana i ka poʻe ma mua o ka hana ʻana i kekahi hopena (,).

Eia hou, ua hoʻohana ka hapanui o kēia mau noiʻi i nā extract seed avocado i hana ʻia, ʻaʻole ka hua holoʻokoʻa ponoʻī (,,).

Hōʻike nā haʻawina e pili ana i nā ʻanoʻano avocado hiki iā lākou ke hōʻemi i kou makaʻi o ka maʻi puʻuwai a hakakā i nā bacteria a me nā fungi. Eia nō naʻe, pono hou ʻia kahi noiʻi hou i nā kānaka ma mua o ka hoʻoholo ʻana.

Nā hopohopo palekana

Aia kekahi hopohopo e hōʻeha paha kekahi mau mea kanu i nā hua avocado, e like me nā mea pāpā trypsin a me nā cyanogenic glycosides.

ʻO nā hoʻāʻo palekana ma nā ʻanoʻano avocado i ka wā mua a kaupalena ʻia i ka ʻike holoholona.

Ua hāʻawi kahi noiʻi Nīkini i nā ʻiole i nā koina kiʻekiʻe loa o ka ʻāpana avocado i lawe ʻia ma mua o 28 mau lā a nānā ʻole i nā hopena ʻino ().

Eia kekahi, ma muli o ka ʻai o ka heluna heluna o ka heluna heluna kanaka, ua koho ʻia i ka nui o ka lawe ʻia ʻana o ka hua ʻāpala avocado i 1.4 mg i ka paona (3 mg per kg) o ke kino o ke kanaka makua ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i nā ʻiole i hōʻike ʻole ʻia kahi hua lūlū hua ʻai ʻole i ka waiʻona i ka wā i komo ʻia i loko o nā concentrations a hiki i 227 mg i ka paona (500 mg per kg) o ke kaumaha o ke kino i kēlā me kēia lā. ʻO nā ʻiole nāna i ʻai i kēia a i ʻoi aku ke kiʻekiʻe o ka ʻoki hua alpocado i make i loko o 24 mau hola ().

Aia kekahi hopohopo e hiki i ka aila hua avocado ke hōʻeha, no ka mea ua hōʻike ʻia e hoʻonui i nā ʻenemona a me ka momona momona i nā ʻiole o nā ʻiole (17, 18).

I kēia manawa, ʻaʻole lawa nā hōʻike e hōʻoia ai he palekana ka hua avocado no ka ʻai ʻana o ke kanaka, ʻoiai ua mālama ʻia ka noiʻi i loko o nā holoholona.

Eia nō naʻe, hiki i ke kaʻina hana unuhi i hoʻohana ʻia i nā noiʻi ke hoʻololi i kāna hopena ma kou kino.

Maʻemaʻe ka noiʻi ʻana e pili ana i ka palekana o ka hua avocado. Hiki iā ia ke hōʻino i nāʻiole a me nāʻiole i nā koina kiʻekiʻe loa, a ʻike ʻole ʻia inā palekana ia no ka ʻai kanaka.

Pehea e ʻai ai i ka ʻano ʻApocado

He paʻakikī loa nā ʻanoʻano Avocado a pono e hoʻomākaukau ma mua o ka hiki ke ʻai ʻia.

ʻO ka mea mua, pono lākou e hoʻomaloʻo i ka umu ma kahi mahana wela no kekahi mau hola. Hoʻomaloʻo kekahi poʻe i nā hua i ka umu no ʻelua mau hola ma 250°F (121)°C).

Ke pau ka hua i ka wai maloʻo, hiki ke ʻokiʻoki a waiho ʻia i loko o ka mea kāwili a i ʻole ka mea hana meaʻai a hiki i ka hana ʻana i kahi pauka.

Hiki ke hoʻohui i ka pauka i nā mea leʻaleʻa a hoʻohana ʻia paha i nā tī, nā mea ʻono a i ʻole nā ​​ʻūlū.

Eia nō naʻe, hiki i ka hoʻomaloʻo ʻana i ka hua ke hōʻemi i kāna ʻike antioxidant, no laila ʻaʻole ʻoe e ʻohi i nā pōmaikaʻi āu i manaʻo ai.

E hoʻomaopopo he ʻawaʻawa ka hua.Inā ʻoe e hoʻohui ia i kāu leʻaleʻa, e kaulike me ka ʻono ma o ka hoʻopili ʻana i nā hua, e like me ka maiʻa a i ʻole kekahi mau strawberry.

ʻO ka mea nui, ʻaʻohe hōʻike e hōʻike ai he palekana ka hua avocado e ʻai ai. He manaʻo ʻoi aku paha ka maikaʻi o ke kīʻaha kī ʻōmaʻomaʻo a i ʻole ka piha lima o nā hua, ma mua o ka lawe ʻana i kahi makaʻu.

Inā hoʻoholo ʻoe e hoʻāʻo i ka hua avocado, ʻoi aku paha ka maikaʻi o ka ʻai wale ʻana ia i nā manawa kūpono e hōʻemi ai i ka hopena o nā hopena ʻino.

Pono e hoʻomaloʻo ʻia nā ʻāpana Avocado, ʻokiʻoki a kāwili ʻia ma mua o ka ʻai ʻana. Eia nō naʻe, hiki i ke kaʻina maloʻo ke hoʻoliʻiliʻi loa i kā lākou ʻike antioxidant.

Ka Laina Lalo

ʻOiai ua loaʻa nā haʻawina holoholona a me nā paipu hoʻowalewale i kekahi mau pono o nā ʻanoʻano avocado, nā hōʻike e hōʻike ana i ka loaʻa ʻole o nā pono olakino i ka poʻe.

Hōʻike pū nā haʻawina holoholona i nā nui o ke kālā i kumu o nā hopena maikaʻi ʻole, ʻoiai ʻaʻole i nānā ʻia kahi noiʻi kanaka e nānā i ko lākou palekana.

ʻAʻole ia e koi ʻia i kēia manawa e ʻai i nā ʻanoʻano avocado.

Inā hoʻoholo ʻoe e hoʻāʻo i ka hua avocado, e mālama i kāu lawe ʻana i ka mea liʻiliʻi e hoʻēmi ai i ka makaʻala o nā hopena ʻino paha.