An Gano Avocados: Fatty, Fabulous, kuma Cike da Fa'idodi

Key Takeaways

• Avocados suna da yawan fiber, suna taimakawa saduwa da shawarar yau da kullun.
• Sun kasance tushen tushen lafiyayyen kitse, masu daidaitawa tare da jagororin lafiyar zuciya na Ƙungiyar Zuciya ta Amurka.
• Cin avocado sau biyu a mako na iya rage haɗarin cututtukan zuciya da 16-22%, a cikin binciken kwanan nan.
• Rabin avocado yana ba da 15% na bitamin K kullum kuma yana tallafawa lafiyar kwakwalwa ta hanyar lutein.
• Guacamole yana ba da fiber 6g kowace rabin kofin, yana taimakawa narkewa da cikawa.

Gabatarwa zuwa Wurin Gina Jiki: Avocados

An san avocado a matsayin babban abincin avocado saboda yawan abubuwan gina jiki. Suna cike da bitamin, ma'adanai, da fiber. Suna kuma da lafiyayyen kitse da sukari kaɗan.

Avocado ɗaya yana da kusan 20 bitamin da ma'adanai daban-daban. Yana da potassium fiye da ayaba. Kitsen su, kamar oleic acid, yana taimakawa zuciya da rage kumburi.

Avocados sun fito ne daga Mesoamerica amma yanzu ana girma a duk faɗin duniya. California ita ce kan gaba wajen samarwa a Amurka Sama da gonaki 5,000 a California suna noma miliyoyin fam na avocados kowace shekara. Hass avocado shine nau'in da aka fi sani da shi saboda nau'in mai tsami da ɗanɗano mai laushi.

Hakanan akwai wasu nau'ikan avocado. Fuerte yana da nama mai kitse, kuma Pinkerton baya yin launin ruwan kasa da sauri. Kowane iri-iri yana da kyau ga jita-jita daban-daban, daga smoothies zuwa salads. Hass avocado yana juya duhu idan ya girma, wanda ke nufin yana da mafi kyawun dandano.

Avocado kuma yana cike da bitamin C, E, da K, da folate da magnesium. Suna da gina jiki sosai kuma ana iya amfani da su ta hanyoyi da yawa. Suna taimakawa tare da nauyi da lafiyar zuciya, suna sa su zama babban zaɓi ga kowane abinci.

Mahimman Bayanan Gina Jiki na Avocados

Avocados na cike da muhimman abubuwan gina jiki. Avocado matsakaici, kimanin gram 201, yana da adadin kuzari 322 da gram 14 na fiber. Wannan shi ne kusan rabin abin da muke bukata kullum. Suna ba da babban cakuda mai, fiber, da bitamin.

Yawancin kitse a cikin avocados ba su da yawa, tare da oleic acid shine babba. Wadannan kitse suna da kyau ga zukatanmu ta hanyar rage mummunan cholesterol.

Suna da wadata a cikin bitamin kamar B5 da potassium, wanda ke taimakawa makamashi da zuciya. A gaskiya ma, rabin avocado yana da potassium fiye da dukan ayaba.

• Ya ƙunshi bitamin C, E, K, da B (B2, B3, B5, B6).
• Ya ƙunshi magnesium, jan karfe, da manganese don lafiyar kashi da jijiya
• Yana ba da lutein da zeaxanthin don lafiyar ido

Avocado yana da gram 30 na mai, galibi ba shi da rai, wanda ke da kyau ga zukatanmu. Fiber ɗinsu yana taimakawa wajen sarrafa sukarin jini kuma yana kiyaye hanjin mu lafiya. Tare da kashi 17% na Amurkawa ba sa samun isasshen fiber, avocado hanya ce ta dabi'a don biyan wannan buƙata.

Kiwon Lafiyar Zuciya: Yadda Avocado ke Tallafawa Tsarin Zuciyar Ku

Avocados sune manyan masu fafatawa tsakanin abinci masu lafiyan zuciya. Bincike ya nuna suna taka muhimmiyar rawa wajen kiyaye lafiyar zuciyarka. Nazarin 2022 a cikin Journal of the American Heart Association ya bi manya sama da 100,000 tsawon shekaru 30.

Wadanda suka ci abinci avocado guda biyu a mako suna da ƙarancin 16% na haɗarin cututtukan zuciya. Sun kuma sami raguwar haɗarin cututtukan zuciya na 21%. Wannan idan aka kwatanta da waɗanda ba kasafai suke cin avocado ba.

Avocado yana aiki ta hanyoyi da yawa don taimakawa zuciyar ku. Su monounsaturated fats taimaka rage bad cholesterol da kuma kara mai kyau cholesterol. Wannan shine mabuɗin don hana plaque-toshewar jini.

Abubuwan da ke cikin potassium suna taimakawa daidaita matakan sodium. Wannan yana sauƙaƙa damuwa akan hanyoyin jini. Har ila yau, fiber nasu mai narkewa yana tarko cholesterol a cikin tsarin narkewa kafin ya shiga cikin jini.

• Sauya ½ bautar yau da kullun na man shanu, cuku, ko naman da aka sarrafa tare da avocado yanke haɗarin cututtukan zuciya da kashi 16-22%.
• Avocados ya ƙunshi beta-sitosterol, wani fili na shuka wanda aka nuna don tallafawa matakan cholesterol lafiya.
• Kowane rabin-avocado yana ba da 136 mcg na lutein, antioxidant mai alaƙa da lafiyar jijiya.

Ƙungiyar Zuciya ta Amirka ta ba da shawarar avocado a cikin nau'in abinci na Rum. Wadannan abincin suna mayar da hankali kan kitse na tushen shuka. Don mafi kyawun fa'idodin lafiyar zuciya na avocado, yi nufin sha biyu a mako.

Ƙananan swaps kamar yin amfani da avocado a cikin salads ko sandwiches na iya yin babban bambanci. Zasu iya inganta lafiyar zuciyar ku akan lokaci.

Fa'idodin Gudanar da Nauyi Duk da Kasancewar Kalori-Dense

Avocado yana da kimanin adadin kuzari 160 a kowace 3.5 oza. Amma, haɗuwa ta musamman na abubuwan gina jiki suna da kyau ga asarar avocado. Suna da lafiyayyen kitse don sarrafa nauyi waɗanda ke aiki tare da fiber don rage narkewar abinci. Wannan yana sa ku ji koshi kuma yana taimaka muku rage cin abinci.

Nazarin ya nuna cin avocado na iya rage yiwuwar kamuwa da kiba da kashi 9 cikin dari idan aka kwatanta da waɗanda ba sa ci.

Abincin koshi kamar avocado yana taimakawa wajen magance yunwa. A cikin wani bincike, mutanen da ke da avocado a cikin abincin su na safe sun ji koshi na tsawon sa'o'i shida. Rabin avocado yana da gram 6 na fiber da gram 8 na mai mai lafiya. Waɗannan suna taimakawa rage siginar yunwa, suna taimaka muku cin ƙarancin adadin kuzari.

• Cin avocado 1 kullum yayin rage adadin kuzari ya haifar da asarar nauyi kamar sauran abinci, a cikin gwaji na mako 12.
• Mata masu cin avocado a kullum suna rage kitsen ciki da kashi 10 cikin 100 a cikin makonni 12, wanda ke nufin rage kitsen ciki mai cutarwa da ke da alaƙa da haɗarin ciwon sukari.
• Wani bincike na mutum 29,000 ya gano cewa masu cin avocado suna da ƙananan ƙuƙuka da ƙarancin kiba.

Avocado yana da kashi 77% na adadin kuzari daga mai. Amma, su monounsaturated fats da fiber inganta your metabolism. Cin ƙananan rabo tare da daidaitattun abinci na iya taimaka maka rasa nauyi ba tare da adadin kuzari da yawa ba. Mayar da hankali kan waɗannan kitse masu lafiya don sarrafa nauyi na iya haifar da nasarar cin abinci mai ɗorewa.

Lafiyar Narkar da Abinci da Abubuwan Fiber a cikin Avocados

Avocados suna da kyau ga lafiyar tsarin narkewa saboda suna cike da fiber. Kowane ɗayan yana da kusan gram 14 na fiber, wanda kusan rabin abin da kuke buƙata kowace rana. Wannan fiber yana taimakawa tsarin narkewar abinci yana gudana cikin sauƙi.

Fiber a cikin avocado na musamman ne saboda yana da sassa masu narkewa da masu narkewa. Fiber mai narkewa yana taimakawa ci gaba da motsi, yayin da fiber mai narkewa yana rage narkewa. Wannan yana taimaka muku jin cikakken tsayi kuma yana hana rashin jin daɗi.

Avocados kuma yana da kyau ga hanjin ku. Suna da mahadi waɗanda ke ciyar da ƙwayoyin cuta masu kyau a cikin hanjin ku. Wani bincike ya gano cewa cin avocado a kullum na iya kara yawan kwayoyin cutar da ke cikin hanjin ku da kashi 26-65%.

Wannan ƙwayoyin cuta masu kyau suna yin butyrate, wanda ke da mahimmanci ga hanjin ku. Hakanan yana taimakawa rage kumburi a cikin hanjin ku. Bugu da ƙari, cin avocado na iya rage haɗarin bile acid a cikin jikin ku.

Avocados kuma yana taimakawa tare da detoxing jikin ku. Fiber ɗin su yana ɗaure ga sharar gida da gubobi, yana taimaka musu su fita daga jikin ku. Tare da kashi 80% na ruwa, suna kuma taimaka maka kiyaye ruwa. Ji daɗin su a cikin santsi, salads, ko azaman shimfidawa don abun ciye-ciye mai daɗi da lafiya.

• 1 avocado = 14g fiber (40% DV)
• Tasirin prebiotic yana haɓaka ƙwayoyin cuta masu samar da butyrate
• Nazarin: 26% karuwa a cikin bambance-bambancen microbial na hanji

Ƙara avocados a cikin abincinku yana da kyau ga hanjin ku da lafiyar gaba ɗaya. Fiber ɗin su na prebiotic da abubuwan gina jiki sun sa su zama babban zaɓi ga duk wanda ke neman haɓaka fa'idodin narkewar avocado.

Kyau Daga Ciki: Fatar Fata da Gashi Na Avocados

Avocados ba kawai abin jin daɗi ba ne. Suna cike da sinadirai masu hana tsufa waɗanda ke sa fata da gashin ku su yi kyau. Bitamin C da E suna yaƙi da lalacewa daga rana da gurɓataccen yanayi.

Kitse masu lafiya a cikin avocados suna sa fatar jikin ku ta zama ta roba kuma tana rage wrinkles. Wani bincike da aka gudanar a shekara ta 2010 ya nuna cewa yawan cin kitse mai lafiya na iya sa fata ta yi kyau. Wadannan kitse kuma suna sa gashin ku ya fi karfi kuma ba zai iya karyewa ba.

• Vitamin C (10mg a kowace 100g) yana haɓaka samar da collagen don fata mai ƙarfi.
• Vitamin E (2.07mg) yana kare kariya daga lalacewar UV, yana rage tsufa.
• Omega-3 fatty acids suna ciyar da busassun gashi da gashin kai.

Avocados kamar maganin kyawun halitta ne. Suna kiyaye fatar jikin ku da ruwa kuma suna rage kumburi. Don gashin ku, suna samar da biotin da sunadarai don gyara lalacewa da jan karfe da ƙarfe don yin girma.

Gwada ƙara avocado zuwa santsi, salads, ko abin rufe fuska. Wani bincike na 2011 ya gano cewa suna iya kare kariya daga lalacewar UV. Don sakamako mafi kyau, ku ci su a matsayin wani ɓangare na abinci mai kyau. Koyaushe gwada samfuran avocado akan ƙaramin yanki da farko don guje wa duk wani rashin lafiyan halayen. Bari avocados su taimaka muku haske daga ciki zuwa waje.

Ayyukan Kwakwalwa da Fahimtar Lafiyar Fahimi

Avocados sun fi kawai mai tsami. Suna tallafawa lafiyar kwakwalwar avocado tare da abubuwan gina jiki kamar lutein. Lutein wani carotenoid ne wanda ke taimakawa wajen kiyaye kwakwalwa mai kaifi. Cin avocado a rana yana iya ƙara yawan adadin lutein na jini, wanda ke da kyau ga kwakwalwa da idanu.

Wani bincike tare da manya 84 ya nuna haɓakar mayar da hankali bayan makonni 12. Sun yi mafi kyau a cikin gwaje-gwajen hankali kamar aikin Flanker.

Nazarin baya-bayan nan ya nuna cewa abinci na aikin fahimi kamar avocado yana kare ƙwayoyin kwakwalwa. Wani bincike da aka yi kan tsofaffi 2,886 ya nuna cewa masu cin avocado sun fi kyau wajen gwajin ƙwaƙwalwar ajiya da na harshe. Misali, sun sami maki 7.1 a tunowa nan take, idan aka kwatanta da 6.5 ga waɗanda ba su ci avocados ba.

An ga waɗannan bambance-bambance ko da bayan daidaitawa don shekaru, ilimi, da matakan aiki.

• Lutein: Yana ginawa a cikin nama na kwakwalwa, mai yiwuwa yana sa ayyukan jijiyoyi su fi dacewa
• Vitamin E: Yana aiki azaman antioxidant mai ƙarfi, yana kare ƙwayoyin kwakwalwa daga cutarwa
• Vitamins B: Taimakawa rage homocysteine , wani fili wanda zai iya cutar da aikin kwakwalwa

Avocados 'Neuroprotective abubuwan gina jiki sun dace da abincin Rum, wanda ke da kyau ga kwakwalwa. Mutanen da suka bi irin wannan abincin sun sami maki 1 mafi kyau a cikin gwaje-gwajen fahimi na duniya. Yayin da ake buƙatar ƙarin bincike, alamun farko sun nuna avocados na iya taimakawa tare da tsare-tsaren haɓakar ƙwaƙwalwar ajiya.

Tare da cutar Alzheimer ana tsammanin za su ninka sau uku nan da 2060, waɗannan binciken suna da alƙawarin. Suna ba da hanyar abinci don tallafawa lafiyar kwakwalwa don rayuwa.

Abubuwan Anti-Kumburi na Avocado

Avocados an san su da kayan abinci masu hana kumburi. Suna da haɗuwa na musamman na mahadi waɗanda ke yaki da kumburi na kullum. Wannan yana da alaƙa da cututtuka kamar arthritis da matsalolin zuciya. Avocados sun ƙunshi saponins, carotenoids, da polyphenols waɗanda ke rage alamun kumburi a cikin jiki.

Binciken da aka yi kwanan nan ya nuna tsaba avocado suna da abubuwan hana kumburi na halitta. Masu bincike na jihar Penn sun gano tsantsa daga waɗannan tsaba suna rage kumburi a cikin gwaje-gwajen lab. Wannan ya yi daidai da yadda al'adun Aztec da Maya suka yi amfani da su don magance kumburi da zafi.

• Cibiyoyin iri na Avocado sun nuna tasirin anti-mai kumburi a ƙananan ƙididdiga a cikin nazarin lab.
• Abubuwan polyphenol iri sun wuce naman avocado, suna ba da aikin antioxidant mai ƙarfi.
• Nazarin 2023 a Ci gaban Fasahar Abinci da Kimiyyar Abinci ya ƙunshi mahalarta 5,794. Ba a lura da wani bambance-bambance mai mahimmanci a cikin alamun kumburi tsakanin masu amfani da avocado da masu cin abinci ba. Amma ya nuna fa'idodin da ba a amfani da tsaba.

Duk da yake duk abincin avocado bai haɗu da ƙananan kumburi ba a cikin wannan binciken, sakamakon binciken ya nuna cewa za a iya haɓaka mahaɗan iri zuwa abinci mai aiki ko kari. Ƙungiyar binciken da ke tallafawa USDA ta ba da izinin cire iri a matsayin mai launin abinci, yana nuna yiwuwar kasuwanci.

Don bin abinci mai kumburi na yau da kullun, ƙara ɓangaren litattafan avocado da bincika samfuran tushen iri na iya tallafawa lafiyar dogon lokaci. Haɗa avocados tare da sauran abinci mai hana kumburi yana haifar da daidaiton tsarin kula da kumburi a zahiri.

Lafiyar Ido da Kariyar Hange daga Avocado

Avocados sun fi kawai mai tsami. Suna da ƙarfi don lafiyar ido avocado. Suna cike da lutein da zeaxanthin, waɗanda ke aiki azaman garkuwar idanu ga idanunku. Wani bincike a cikin abubuwan gina jiki ya nuna cewa tsofaffi waɗanda suka ci avocado kowace rana sun sami karuwar 25% a cikin matakan lutein. Wannan ya taimaka inganta macular pigment density, wanda shine mabuɗin don toshe haske mai cutarwa da kare hangen nesa.

Gwajin watanni shida idan aka kwatanta masu cin avocado da ƙungiyar sarrafawa. Wadanda ke cin avocado sun haɓaka yawan launin ruwan su da kashi 23%. Ƙungiyar kulawa ba ta ga wata riba ba. Har ila yau, binciken ya gano cewa matakan lutein mafi girma sun haɗa da mafi kyawun ƙwaƙwalwar ajiya da mayar da hankali. Wannan ya nuna yadda lafiyar ido da kwakwalwa ke haɗe.

• Lutein na rukunin Avocado ya tashi zuwa 414 nmol/L a wata shida vs. 371 nmol/L don sarrafawa.
• Ingantacciyar ingantacciyar hanyar warware matsalar da ke da alaƙa da ƙarar launi na macular
• Kusan 98% yarda ya nuna yawan amfanin yau da kullun yana da amfani ga yawancin abinci

Waɗannan abinci masu wadatar lutein suna yin fiye da yaƙi da radicals kyauta. Kitse masu lafiya suna taimakawa bitamin kamar C da E aiki mafi kyau. Wannan yana taimakawa wajen yaki da damuwa na oxidative, wanda ke da alaƙa da cataracts. USDA ta ce avocados sun fi kyau a sha lutein fiye da kari. Avocado yana kare ƙwayoyin retinal kuma yana rage saurin rigakafin macular degeneration, yana tallafawa lafiyar hangen nesa na dogon lokaci.

Ƙara avocados a cikin abincin ku tare da ganye mai ganye da goro yana sa abincin kare hangen nesa. Suna da hadaddiyar abinci na musamman kamar bitamin B da zeaxanthin. Waɗannan suna taimaka wa idanunku suyi aiki da kyau kuma suna rage haɗarin AMD. Avocado yana da kyau a cikin smoothies ko salads, yana sa kowane abinci ya fi lafiya ga idanunku.

Ka'idojin Sugar Jini da Rigakafin Ciwon Suga

Sama da manya miliyan 22 na Amurka suna da nau'in ciwon sukari na 2 (T2D). Sarrafa sukarin jini shine mabuɗin. Avocado yana da kyau ga waɗanda ke da ko kuma ke cikin haɗarin ciwon sukari. Suna da kawai 12.79g na carbohydrates a cikin 150g na hidima.

Avocado yana da ƙasa da 1g na sukari da 10.1g na fiber. Wannan yana rage narkewa kuma yana sanya sukarin jini ya tabbata. Sun fi 'ya'yan itatuwa kamar apple ko ayaba.

Wani bincike tare da manya 6,159 ya nuna cin avocado yana rage haɗarin T2D da kashi 30%. Fiber na Avocado yana inganta haɓakar insulin. Hakanan yana rage LDL cholesterol, wanda ke da amfani ga zuciya.

Masu ciwon sukari suna cikin haɗarin cututtukan zuciya ninki biyu, in ji Ƙungiyar Ciwon sukari ta Amurka. Cin ƙarancin abinci mai ƙarancin glycemic kamar avocado yana taimakawa wajen daidaita sukarin jini. Fat ɗin su masu monounsaturated (MUFAs) suma suna rage girman insulin bayan abinci.

• Ƙananan abinci na glycemic kamar avocado suna kiyaye sukarin jini. Fat ɗin su monounsaturated (MUFAs) yana rage girman insulin bayan abinci.
• Maye gurbin 5% na carbohydrates na yau da kullun tare da lafiyayyen avocado na iya rage haɗarin ciwon sukari da kashi 18 cikin ɗari, in ji bincike.
• Abubuwan fiber na Avocado yana saduwa da kashi 40% na bukatun yau da kullun, yana taimakawa cikawa da rage yawan cin abinci mai alaƙa da jujjuyawar sukarin jini.

Haɗa avocado tare da abinci mai yawan carbohydrate don daidaita tasirin glycemic ɗin su. Gwada mashed avocado akan gurasar hatsi gaba ɗaya ko ƙara yanka zuwa salads. Ƙungiyar Zuciya ta Amirka ta ce avocado 'MUFAs na rage ƙwayar LDL cholesterol mai cutarwa.

Wannan yana taimakawa magance haɗarin zuciya masu alaƙa da ciwon sukari. Don sakamako mafi kyau, haɗa waɗannan fa'idodin ciwon sukari na avocado tare da motsa jiki na yau da kullun da jagorar likita. Ƙananan canje-canje, kamar musanya kayan ciye-ciye masu sukari don avocado, na iya inganta matakan A1C da lafiyar rayuwa.

Amfanin Ciki: Me yasa iyaye mata masu zuwa zasu ci Avocados

Avocado shine mabuɗin ga iyaye mata masu ciki a lokacin daukar ciki da kuma bayan haihuwa. Suna cike da folate, tare da 81 mcg a cikin rabi, wanda shine 20% na abin da muke bukata kullum. Folate yana taimaka wa kwakwalwa haɓakawa, yana rage samun lahani na haihuwa kamar spina bifida.

Ciki kuma yana nufin sarrafa hawan jini, kuma avocado yana taimakawa da hakan. Suna da potassium mai yawa, wanda ke da kyau don kiyaye hawan jini. Wannan zai iya taimakawa wajen hana hawan jini yayin daukar ciki.

Avocado kuma yana da yawan fiber, tare da gram 10 a cikin daya, wanda ke taimakawa tare da maƙarƙashiya. Matsalar gama gari lokacin daukar ciki. Kitsensu masu kyau kuma yana taimakawa jiki wajen sha bitamin da kyau, yana tallafawa ci gaban kwakwalwar jariri.

Ga uwaye masu shayarwa, avocados babban zabi ne. Suna da bitamin E da antioxidants waɗanda ke sa madarar ta fi kyau kuma tana inganta fatar mahaifiyar. Wannan yana da kyau ga uwa da jariri.

• Folate a cikin avocado yana rage haɗarin lahani na bututun jijiyoyi da kashi 70% lokacin cinyewa kafin haihuwa.
• Potassium yana tallafawa aikin tsoka da ka'idojin hawan jini yayin daukar ciki.
• Fiber yana taimakawa narkewa kuma yana rage haɗarin ciwon sukari na ciki ta hanyar daidaita sukarin jini.
• Kitse masu lafiya suna haɓaka sha na gina jiki, suna amfanar haɓakar kwakwalwar tayin.

Avocado kuma yana da kyau ga iyaye masu shayarwa. Suna da sinadirai kamar lutein da bitamin C waɗanda ke sa madarar ta fi kyau. Cin rabin avocado a rana yana ba da kashi 14% na folate ɗin yau da kullun da ake buƙata, bin ka'idodin haihuwa.

Zaɓin abinci mai arzikin folate, kamar avocado, yana da mahimmanci. Yana taimakawa wajen tabbatar da duka uwa da jariri sun sami abubuwan gina jiki da suke bukata yayin daukar ciki da shayarwa.

Hanyoyi masu ƙirƙira don Haɗa ƙarin Avocados cikin Abincinku

Yi ƙirƙira a cikin dafa abinci tare da waɗannan hanyoyi masu sauƙi don ƙara avocados zuwa abincinku. Suna da kyau don karin kumallo, abincin rana, har ma da kayan zaki. Gwada avocado smoothies don karin kumallo ko amfani da avocado da aka daka maimakon man shanu a cikin kayan da aka gasa.

Don jita-jita masu daɗi, a haɗa su cikin miya na taliya ko a haɗa su cikin miya. Kayan avocado halves tare da salatin kaza. Ƙara yanka a cikin kwanon hatsi ko amfani da su azaman mayo maimakon mayo a cikin sandwiches. Akwai girke-girke sama da 50 na avocado don kowane abinci, daga fries avocado zuwa tacos.

• Ra'ayoyi masu daɗi: Manyan salads tare da cubes, haɗa su cikin tsoma mai tsami, ko gasa cikin kwanon karin kumallo kwai.
• Swaps masu daɗi: Yi mousse cakulan tare da avocado, koko, da mai zaki. Sauya man shanu a cikin girke-girke na brownies-1 kofin mashed avocado daidai 1 kofin man shanu, yankan adadin kuzari da 70%.
• Smoothies: A haxa avocado, ayaba, alayyahu, da madarar almond don abin sha mai wadataccen abinci. Kowane 2-tbsp hidima yana da adadin kuzari 50 - ƙasa da adadin kuzari 204 na man shanu.
• Tukwici Baking: Yi amfani da 2-4 teaspoon mashed avocado don maye gurbin ƙwai. Gwada avocado brownies ko ice cream ta amfani da lemun tsami, madarar kwakwa, da zuma.

Avocados kuma suna da kyau a cikin sutura. Ki kwaba su da lemun tsami, man zaitun, da tafarnuwa don ɗigon ruwa. Nau'in su na kirim yana sa su zama cikakke don maye gurbin kitse mai cike da kitse, yana haɓaka abinci mai kyau na zuciya ba tare da sadaukar da ɗanɗano ba.

Yiwuwar Kasawa da La'akari Lokacin Cin Avocados

Avocados galibi suna da kyau a gare ku, amma suna da wasu fa'idodi. Suna da adadin kuzari mai yawa, don haka cin su cikin matsakaici yana da mahimmanci. Rabin avocado yana da adadin kuzari 230, don haka yana da mahimmanci a sarrafa yawan abincin da kuke ci.

• Tsaya zuwa 1/3 zuwa ½ avocado a kowace hidima don daidaitaccen ci.
• Bibiyar hidimar idan kuna sarrafa burin kalori.

Avocado allergies abu ne mai wuya amma yana iya faruwa. Idan kun sami ƙaiƙayi ko kumburi bayan cin abinci, yana iya zama alerji. Wannan rashin lafiyar wani lokaci ana danganta shi da latex. Idan kuna da martani, ga likita nan da nan.

Avocado kuma yana da bitamin K da yawa. Wannan na iya zama matsala idan kuna shan magungunan kashe jini kamar warfarin. Idan kuna kan waɗannan magunguna, ku yi magana da likitan ku game da cin avocado. Za su iya taimaka maka ka guje wa duk wani haɗarin daskarewar jini.

Ingantattun shawarwarin ajiyar avocado na taimaka musu su zama sabo. Ajiye avocado mara kyau a zazzabi na ɗaki har sai sun yi laushi. Da zarar sun girma, sai a saka su a cikin firiji har tsawon mako guda. Don hana launin ruwan kasa, a matse ruwan lemun tsami a sassan da aka yanke.

Cin avocado cikin hikima yana nufin daidaita abubuwan da suke da kyau tare da waɗannan la'akari. Ji daɗin su azaman ɓangare na nau'in abinci iri-iri, kuma daidaita yawan abincin da kuke ci dangane da bukatunku. Koyaushe magana da mai ba da lafiya kafin yin manyan canje-canje ga abincin ku, kamar idan kuna da yanayin lafiya.

Kammalawa: Yin Avocado ya zama Sashe na yau da kullun na Abincin Abincin ku

Avocados babban ƙari ne ga kowane abinci. Suna cike da sinadirai masu mahimmanci guda 20 kamar fiber, potassium, da fats masu lafiya. Cin avocado a kullum zai iya sa abincin ku ya daidaita.

Kitsensu yana da amfani ga zuciyar ku, kuma fiber nasu yana taimakawa wajen narkewa kuma yana sa ku cika. Mutanen da ke cin avocado sukan ci yawancin 'ya'yan itatuwa, kayan lambu, da fiber. Ana kwatanta wannan da waɗanda ba sa cin su.

Bincike daga UCLA ya nuna avocado yana inganta lafiyar fata da ƙananan haɗari na ciwo na rayuwa. Bayanan NHANES sun nuna masu cin avocado suna da mafi kyawun BMI da ƙarin bitamin. Ƙara rabin avocado a rana zai iya taimakawa wajen biyan bukatun gina jiki ba tare da karin adadin kuzari ba.

Gwada ƙara avocado zuwa salads, smoothies, ko gasa don haɓaka abinci mai gina jiki. Haɗa su da dukan hatsi ko kayan lambu don samun fa'ida. Duk da yake suna da adadin kuzari mai yawa, za su iya taimaka muku jin cikawa da sarrafa nauyin ku. Zaɓi sabo, gabaɗayan avocado akan kayan ciye-ciye da aka sarrafa don fa'ida mafi kyau.

Nutrition Disclaimer

Wannan shafin ya ƙunshi bayani game da kaddarorin sinadirai na abinci ɗaya ko fiye ko kari. Irin waɗannan kaddarorin na iya bambanta a duk duniya dangane da lokacin girbi, yanayin ƙasa, yanayin jin daɗin dabbobi, sauran yanayi na gida, da sauransu. Koyaushe tabbatar da bincika tushen yankin ku don takamaiman bayanai na yau da kullun masu dacewa da yankinku. Kasashe da yawa suna da ƙa'idodin abinci na hukuma waɗanda yakamata su fifita kan duk abin da kuka karanta anan. Kada ku taɓa yin watsi da shawarar kwararru saboda wani abu da kuka karanta akan wannan gidan yanar gizon.

Bugu da ƙari, bayanin da aka gabatar akan wannan shafin don dalilai ne na bayanai kawai. Yayin da marubucin ya yi ƙoƙari mai kyau don tabbatar da ingancin bayanin da kuma bincika batutuwan da aka ambata a nan, mai yiwuwa shi ko ita ba ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwararriya wadda ta ba da ilmi game da abin da ke ciki. Koyaushe tuntuɓi likitan ku ko ƙwararrun likitancin abinci kafin yin manyan canje-canje ga abincinku ko kuma idan kuna da wata damuwa mai alaƙa.

Maganin rashin lafiya

Duk abubuwan da ke cikin wannan gidan yanar gizon don dalilai ne na bayanai kawai kuma ba a nufin su zama madadin shawara na ƙwararru, ganewar asibiti, ko magani. Babu wani bayani a nan da ya kamata a yi la'akari da shawarar likita. Kuna da alhakin kula da lafiyar ku, jiyya, da yanke shawara. Koyaushe nemi shawarar likitan ku ko wani ƙwararren mai ba da lafiya tare da kowace tambaya da za ku iya yi game da yanayin likita ko damuwa game da ɗaya. Kada ku yi watsi da shawarar likita ko jinkirin neman ta saboda wani abu da kuka karanta akan wannan gidan yanar gizon.