Ama-Avocados atholakele: amafutha, amahle futhi agcwele izinzuzo

Okuthathwayo Okubalulekile

• Ukotapheya une-fiber ephezulu, esiza ukuhlangabezana nesincomo sansuku zonke.
• Angumthombo ophezulu wamafutha anempilo, ahambisana nemihlahlandlela yenhliziyo enempilo yenhliziyo ye-American Heart Association.
• Ukudla ukotapheya kabili ngeviki kungase kwehlise ingozi yesifo senhliziyo ngo-16-22%, ngokocwaningo lwakamuva.
• Ingxenye kakotapheya inikeza u-15% wevithamini K nsuku zonke futhi isekela impilo yobuchopho nge-lutein.
• I-Guacamole inikeza i-fiber engu-6g ngenkomishi ngayinye, isiza ukugaya nokugcwala.

Isingeniso ku-Nutritional Powerhouse: Ukotapheya

Ukotapheya waziwa ngokuthi ukwatapheya superfood ngenxa yokuqukethwe kwawo izakhi eziningi. Agcwele amavithamini, amaminerali, kanye ne-fiber. Futhi banamafutha anempilo kanye noshukela omncane kakhulu.

Ukwatapheya owodwa unamavithamini namaminerali acishe abe ngu-20. Ine-potassium eningi kunobhanana. Amafutha azo, njenge-oleic acid, asiza inhliziyo futhi anciphise ukuvuvukala.

Ukotapheya uvela e-Mesoamerica kodwa manje usukhulile emhlabeni wonke. I-California ingumkhiqizi ohamba phambili e-US Amapulazi angaphezu kuka-5,000 e-California atshala izigidi zamaphawundi kakotapheya njalo ngonyaka. I-avocado ye-Hass iwuhlobo oluvame kakhulu ngenxa ye-creamy texture kanye nokunambitha okuthambile.

Kukhona nezinye izinhlobo zikakotapheya. U-Fuerte unenyama yebhotela, futhi i-Pinkerton ayibi nsundu ngokushesha. Izinhlobonhlobo zilungele izitsha ezahlukene, kusukela kuma-smoothies kuya kumasaladi. Ukwatapheya we-Hass uba mnyama uma usuvuthiwe, okusho ukuthi usekunambithekeni kwawo okuhle kakhulu.

Ukwatapheya nawo ugcwele amavithamini C, E, no-K, kanye ne-folate ne-magnesium. Zinomsoco kakhulu futhi zingasetshenziswa ngezindlela eziningi. Basiza ngesisindo nempilo yenhliziyo, okwenza kube ukukhetha okuhle kunoma yikuphi ukudla.

Iphrofayili Ehlaba umxhwele Yokondleka Kokwatapheya

Ukotapheya ugcwele imisoco ebalulekile. Ukwatapheya ophakathi, cishe amagremu angu-201, unama-calories angu-322 namagremu angu-14 wefiber. Lokhu cishe ingxenye yalokho esikudinga nsuku zonke. Banikeza ingxube enkulu yamafutha, i-fiber, namavithamini.

Amafutha amaningi kukwatapheya ane-monounsaturated, kanti i-oleic acid iyona eyinhloko. Lawa mafutha alungele izinhliziyo zethu ngokwehlisa i-cholesterol embi.

Zicebile ngamavithamini afana ne-B5 ne-potassium, esiza amandla ethu nenhliziyo. Eqinisweni, ingxenye kakotapheya ine-potassium eningi kunobhanana wonke.

• Icebile ngamavithamini C, E, K, no-B (B2, B3, B5, B6)
• Iqukethe i-magnesium, ithusi, ne-manganese empilweni yamathambo nezinzwa
• Ihlinzeka nge-lutein ne-zeaxanthin empilweni yamehlo

Ukotapheya unamagremu angu-30 wamafutha, ikakhulukazi agcwele i-monounsaturated, alungele izinhliziyo zethu. I-fiber yabo isiza ukulawula ushukela wegazi futhi igcine amathumbu ethu enempilo. Njengoba u-17% wabantu baseMelika bengatholi i-fiber eyanele, ukwatapheya uyindlela engokwemvelo yokuhlangabezana nalesi sidingo.

Impilo Yenhliziyo: Indlela Amakotapheya Asekela Ngayo Uhlelo Lwakho Lwenhliziyo

Ukotapheya yimbangi ephezulu phakathi kokudla okunempilo. Ucwaningo lukhombisa ukuthi badlala indima enkulu ekugcineni inhliziyo yakho iphilile. Ucwaningo lwango-2022 kuJournal of the American Heart Association lwalandela abantu abadala abangaphezu kwe-100,000 iminyaka engama-30.

Labo abadla ukwatapheya kabili ngesonto babenengozi ephansi ngo-16% yesifo senhliziyo. Futhi babenengozi ephansi ye-21% yesifo senhliziyo. Lokhu uma kuqhathaniswa nalabo ababengavamile ukudla ukwatapheya.

Ukotapheya usebenza ngezindlela eziningi ukusiza inhliziyo yakho. Amafutha abo e-monounsaturated asiza ukwehlisa i-cholesterol embi futhi akhuphule i-cholesterol enhle. Lokhu kuyisihluthulelo sokuvimbela i-artery-clogging plaque.

Okuqukethwe kwabo kwe-potassium kusiza ukulinganisa amazinga e-sodium. Lokhu kunciphisa ubunzima emithanjeni yegazi. Futhi, i-fiber yabo encibilikayo ivalela i-cholesterol ohlelweni lokugaya ukudla ngaphambi kokuba ingene egazini.

• Ukushintsha u-½ wokudla kwansuku zonke webhotela, ushizi, noma inyama egayiwe ngokwatapheya kunciphisa ingozi yesifo senhliziyo ngo-16-22%.
• Ukwatapheya uqukethe i-beta-sitosterol, inhlanganisela yezitshalo eboniswa ukweseka amazinga e-cholesterol enempilo.
• Ingxenye ngayinye yekotapheya inikeza i-136 mcg ye-lutein, i-antioxidant exhunywe nempilo ye-arterial.

I-American Heart Association incoma ukwatapheya ekudleni kwesitayela saseMedithera. Lokhu kudla kugxile emafutheni asekelwe ezitshalweni. Ukuze uthole izinzuzo ezingcono kakhulu zezempilo zikakotapheya, hlose ukuphakelwa kabili ngeviki.

Ukushintshashintsha okuncane njengokwatapheya kumasaladi noma kumasemishi kungenza umehluko omkhulu. Bangathuthukisa impilo yenhliziyo yakho ngokuhamba kwesikhathi.

Izinzuzo Zokulawula Isisindo Naphezu Kokuba I-Calorie-Dense

Ukotapheya unama-calories angaba ngu-160 ngama-ounces angu-3.5. Kodwa, ukuxuba kwabo okukhethekile kwezakhamzimba kuhle kakhulu ekwehleni kwesisindo sikakotapheya. Banamafutha anempilo okulawula isisindo asebenza nge-fiber ukuze abambezele ukugaya. Lokhu kukwenza uzizwe usuthi futhi kukusiza ukuthi udle kancane.

Ucwaningo luveza ukuthi ukudla ukwatapheya kungehlisa amathuba akho okukhuluphala ngo-9% uma kuqhathaniswa nalabo abangawudli.

Ukudla okusuthiyo njengokwatapheya kusiza ukulawula indlala. Ocwaningweni, abantu ababenokwatapheya esidlweni sabo sasekuseni bazizwa besuthi amahora afinyelela kwayisithupha. Ukwatapheya onguhhafu unamagremu angu-6 efayibha namagremu angu-8 wamafutha anempilo. Lokhu kusiza ukunciphisa izimpawu zendlala, kukusize udle ama-calories ambalwa.

• Ukudla ukwatapheya ongu-1 nsuku zonke kuyilapho unciphisa amakhalori kuholele ekuncipheni kwesisindo okufana nokunye ukudla okudlayo, ngokuhlolwa ngakunye kwamaviki ayi-12.
• Abesifazane abadla ukwatapheya nsuku zonke banciphisa amafutha e-visceral belly ngo-10% emasontweni angu-12, okuqondiswe ekunciphiseni okuyingozi kwamafutha esiswini okuhlobene nobungozi besifo sikashukela.
• Ucwaningo lwabantu abangu-29,000 lwathola ukuthi abadla ukwatapheya banezinqe ezincane kanye namazinga okukhuluphala aphansi.

Ukotapheya unama-calories angama-77% emafutheni. Kodwa, amafutha abo e-monounsaturated kanye ne-fiber kuthuthukisa i-metabolism yakho. Ukudla izingxenye ezincane ngokudla okunomsoco kungakusiza ulahlekelwe isisindo ngaphandle kwama-calories amaningi. Ukugxila kulawa mafutha anempilo ekulawuleni isisindo kungaholela empumelelweni ehlala njalo yokudla.

Impilo Yokugaya Ukudla Nokuqukethwe Kwefayibha Ku-Avocado

Ukotapheya muhle kakhulu ohlelweni lwakho lokugaya ukudla ngoba ugcwele i-fiber. Ngayinye inamagremu angu-14 efayibha, cishe ingxenye yalokho okudingayo nsuku zonke. Le fibre isiza ukugcina uhlelo lwakho lokugaya lusebenza kahle.

I-fiber ekumakotapheya ikhethekile ngoba inokubili izingxenye ezinganyibiliki nezincibilikayo. I-Insoluble fiber isiza ukugcina izinto zinyakaza, kuyilapho i-fiber encibilikayo ibambezela ukugaya. Lokhu kukusiza uzizwe ugcwele isikhathi eside futhi kuvimbela ukungakhululeki.

Ukotapheya nawo muhle emathunjini akho. Zinezinhlanganisela ezondla amagciwane amahle emathunjini akho. Ucwaningo luthole ukuthi ukudla ukwatapheya nsuku zonke kungakhuphula amagciwane amahle emathunjini akho ngo-26–65%.

Le bhaktheriya enhle yenza i-butyrate, ebalulekile kukholoni yakho. Kuyasiza futhi ekunciphiseni ukuvuvukala emathunjini akho. Ngaphezu kwalokho, ukudla ukwatapheya kunganciphisa ama-bile acid ayingozi emzimbeni wakho.

Ukwatapheya usiza nasekukhipheni ubuthi emzimbeni wakho. I-fiber yabo ibopha udoti nobuthi, ibasize baphume emzimbeni wakho. Ngamanzi angama-80%, nawo akusiza ukuthi uhlale umanzi. Wajabulele ngama-smoothie, amasaladi, noma njengokusabalalisa ukuze uthole isidlo esimnandi nesinempilo.

• 1 ukwatapheya = 14g fiber (40% DV)
• Umthelela we-Prebiotic ukhulisa amagciwane akhiqiza i-butyrate
• Ucwaningo: 26% ukwanda kwe-gut microbial diversity

Ukwengeza ukwatapheya ekudleni kwakho kuhle emathunjini akho kanye nempilo yonke. I-fiber yabo ye-prebiotic kanye nemisoco ibenza babe yisinqumo esihle kunoma ubani ofuna ukuthuthukisa izinzuzo zabo zokugaya ukwatapheya.

Ubuhle Bangaphakathi: Isikhumba Nezinwele Izinzuzo Zokotapheya

Ukotapheya ungaphezu nje kokudliwa okumnandi. Agcwele imisoco evimbela ukuguga eyenza isikhumba sakho nezinwele zibukeke zizinhle. Amavithamini C no-E alwa nomonakalo ovela elangeni nokungcola.

Amafutha anempilo akukotapheya enza isikhumba sakho sinwebeke futhi anciphise imibimbi. Ucwaningo lwango-2010 lwabonisa ukuthi ukudla amafutha amaningi anempilo kungenza isikhumba sakho sibukeke singcono. Lawa mafutha enza nezinwele zakho zibe namandla futhi zinganqamuki kalula.

• I-Vitamin C (10mg nge-100g) ithuthukisa ukukhiqizwa kwe-collagen esikhumbeni esiqinile.
• I-Vitamin E (2.07mg) ivikela emonakalweni we-UV, yehlisa ukuguga ngaphambi kwesikhathi.
• I-Omega-3 fatty acids yondla izinwele ezomile kanye nama-scalp acwebile.

Ukotapheya ufana nokwelashwa kobuhle bemvelo. Zigcina isikhumba sakho simanzi futhi sinciphisa ukuvuvukala. Ngezinwele zakho, bahlinzeka nge-biotin namaprotheni ukulungisa umonakalo kanye nethusi nensimbi ukuze kukhule.

Zama ukungeza ukwatapheya kumasmoothie akho, amasaladi, noma imaski yobuso. Ucwaningo lwango-2011 lwathola ukuthi zingase zivikele nasemonakalweni we-UV. Ukuze uthole imiphumela engcono kakhulu, yidle njengengxenye yokudla okunempilo. Hlola njalo imikhiqizo kakotapheya endaweni encane kuqala ukuze ugweme noma yikuphi ukungezwani komzimba. Vumela ukotapheya ukukusiza ukuthi ukhanye kusuka ngaphakathi nangaphandle.

Umsebenzi Wengqondo kanye Nezinzuzo Zempilo Yokuqonda

Ukotapheya ungaphezu nje kokhilimu. Basekela impilo yobuchopho bukakotapheya ngemisoco efana ne-lutein. I-Lutein iyi-carotenoid esiza ukugcina ubuchopho bubukhali. Ukudla ukwatapheya ngosuku kungakhuphula izinga le-lutein egazini, elilungele kokubili ubuchopho namehlo.

Ucwaningo olwenziwe ngabantu abadala abangama-84 lukhombise ukukhula kokugxila ngemuva kwamasonto ayi-12. Benza kangcono ekuhlolweni kokunaka njengomsebenzi weFlanker.

Ucwaningo lwakamuva lukhombisa ukuthi ukudla okusebenza kwengqondo njengokwatapheya kuvikela amangqamuzana obuchopho. Ucwaningo olwenziwa kubantu abadala abangu-2,886 luthole ukuthi abadla ukwatapheya benza kangcono ekuhloleni inkumbulo nolimi. Isibonelo, bathole u-7.1 ngesikhathi bekhumbula ngokushesha, uma kuqhathaniswa no-6.5 kulabo abangawudlanga ukotapheya.

Lo mehluko ubonakale ngisho nangemva kokulungiselelwa iminyaka yobudala, imfundo, namazinga omsebenzi.

• I-Lutein: Yakha kuzicubu zobuchopho, ngokunokwenzeka yenza imisebenzi ye-neural isebenze kahle
• I-Vitamin E: Isebenza njenge-antioxidant enamandla, ivikela amangqamuzana obuchopho ekulimaleni
• Amavithamini B: Siza ukwehlisa i-homocysteine, isakhi esingalimaza ukusebenza kobuchopho

Izakhamzimba ze-neuroprotective zikakotapheya zihambisana nokudla kwaseMedithera, okulungele ubuchopho. Abantu abalandela ukudla okufanayo benze iphoyinti eli-1 kangcono ekuhlolweni kokuqaphela komhlaba wonke. Yize ucwaningo olwengeziwe ludingeka, izimpawu zokuqala ziphakamisa ukuthi ukwatapheya ungasiza ezinhlelweni zokudla ezithuthukisa inkumbulo.

Njengoba amacala e-Alzheimer kulindeleke ukuthi aphindeke kathathu ngo-2060, lokhu okutholakele kuyethembisa. Banikeza indlela yokudla yokweseka impilo yobuchopho impilo yonke.

Izakhiwo Ezinqanda Ukuvuvukala Zokotapheya

Ukotapheya baziwa ngezakhiwo zabo zokudla ezilwa nokuvuvukala. Banengxube ekhethekile yezinhlanganisela ezilwa nokuvuvukala okungapheli. Lokhu kuhlotshaniswa nezifo ezinjenge-arthritis nezinkinga zenhliziyo. Ukwatapheya uqukethe ama-saponins, ama-carotenoids, nama-polyphenols anciphisa izimpawu zokuvuvukala emzimbeni.

Ucwaningo lwakamuva lukhombisa ukuthi imbewu kakotapheya inezakhiwo zemvelo zokulwa nokuvuvukala. Abacwaningi bePenn State bathola okukhishwe kulezi mbewu kunciphisa ukuvuvukala ekuhlolweni kwelebhu. Lokhu kufana nendlela amasiko ama-Aztec namaMaya awasebenzise ngayo ukwelapha ukuvuvukala nobuhlungu.

• Okukhishwa kwembewu kakotapheya kubonise imiphumela elwa nokuvuvukala ekugxilweni okuphansi ezifundweni zelebhu.
• Okuqukethwe kwembewu ye-polyphenol kudlula okwenyama ye-avocado, okunikeza umsebenzi onamandla we-antioxidant.
• Ucwaningo lwango-2023 lwe-Advances In Food Technology and Nutritional Sciences lwabandakanya ababambiqhaza abangu-5,794. Ayiphawulanga umehluko obalulekile kumaka okuvuvukala phakathi kwabathengi bakakotapheya nabangewona abathengi. Kodwa yagqamisa izinzuzo ezingasetshenzisiwe zembewu.

Yize ukwatapheya ngokuphelele ungaxhumani nokuvuvukala okuphansi kulolu cwaningo, imiphumela yelebhu iphakamisa ukuthi izinhlanganisela zembewu zingathuthukiswa zibe ukudla okusebenzayo noma izithasiselo. Ithimba locwaningo elixhaswe yi-USDA ligunyaze ukukhishwa kwembewu njengombala wokudla, okubonisa ukusebenza kwayo kwezohwebo.

Ukuze ulandele ukudla okungapheli kokuvuvukala, ukwengeza i-pulp ye-avocado nokuhlola imikhiqizo esekelwe embewu kungase kusekele impilo yesikhathi eside. Ukumatanisa ukwatapheya nokunye ukudla okuvimbela ukuvuvukala kudala indlela elinganiselayo yokulawula ukuvuvukala ngokwemvelo.

Impilo Yamehlo kanye Nokuvikelwa Kombono Ku-Avocados

Ukotapheya ungaphezu nje kokhilimu. Ziyindlunkulu yempilo yamehlo kakotapheya. Agcwele i-lutein ne-zeaxanthin, esebenza njengezihlangu zemvelo zamehlo akho. Ucwaningo olwenziwa kumaNutrients lubonise ukuthi abantu abadala asebekhulile abadla ukwatapheya nsuku zonke babenokwenyuka kwamazinga e-lutein ngama-25%. Lokhu kusize ukuthuthukisa ukuminyana kwe-macular pigment, okuyisihluthulelo sokuvimbela ukukhanya okuyingozi nokuvikela ukubona.

Uhlolo lwezinyanga eziyisithupha lwaqhathanisa abadla ukwatapheya neqembu elilawulayo. Labo abadla ukwatapheya bakhuphule ukuminyana kwe-macular pigment ngo-23%. Iqembu lokulawula alibonanga izinzuzo. Ucwaningo luphinde lwathola ukuthi amazinga aphezulu e-lutein axhunyaniswa nenkumbulo engcono nokugxila. Lokhu kukhombisa ukuthi impilo yamehlo nengqondo ixhumene kanjani.

• I-lutein yeqembu likakotapheya ikhuphuke yafinyelela ku-414 nmol/L ezinyangeni eziyisithupha uma iqhathaniswa no-371 nmol/L ngezilawuli
• Ukusebenza okuthuthukisiwe kokuxazulula izinkinga okuhambisana nokwanda kwe-macular pigmentation
• Cishe u-98% wokuthobela ubonise ukuthi ukusetshenziswa kwansuku zonke kuyasebenziseka ekudleni okuningi

Lokhu kudla okunothe nge-lutein kwenza okungaphezu nje kokulwa nama-radicals mahhala. Amafutha abo anempilo asiza amavithamini afana no-C no-E ukuthi asebenze kangcono. Lokhu kusiza ukulwa nokucindezeleka okwenziwe nge-oxidative, okuxhunyaniswa ne-cataract. I-USDA ithi ama-avocados angcono ekumunceni i-lutein kunezithako zokudla. Ukotapheya uvikela amangqamuzana e-retina futhi wehlise ijubane ukuvimbela ukonakala kwe-macular, usekela impilo yombono wesikhathi eside.

Ukwengeza ukwatapheya ekudleni kwakho ngemifino eluhlaza namantongomane kwenza ukudla okuvikela umbono. Banengxube ekhethekile yemisoco efana namavithamini B kanye ne-zeaxanthin. Lokhu kusiza ukugcina amehlo akho esebenza kahle futhi kwehlise ubungozi be-AMD. Ukotapheya muhle kuma-smoothie noma amasaladi, okwenza noma yikuphi ukudla okunempilo emehlweni akho.

Ukulawulwa Koshukela Wegazi kanye Nokuvimbela Isifo Sikashukela

Abantu abadala base-US abangaphezu kwezigidi ezingu-22 banesifo sikashukela sohlobo 2 (T2D). Ukuphatha ushukela wegazi kuyisihluthulelo. Ukotapheya muhle kakhulu kulabo abanesifo sikashukela noma abasengozini. Bane-12.79g kuphela yama-carbs ku-150g yokukhonza.

Ukotapheya unoshukela ongaphansi kwe-1g kanye no-10.1g wefayibha. Lokhu kunciphisa ukugaya futhi kugcina ushukela wegazi uzinzile. Zingcono kunezithelo ezifana nama-apula noma ubhanana.

Ucwaningo lwabantu abadala abangu-6,159 lubonise ukudla ukwatapheya kwehlisa ingozi ye-T2D ngo-30%. I-fiber kakotapheya ithuthukisa ukuzwela kwe-insulin. Yehlisa futhi i-cholesterol ye-LDL, elungele inhliziyo.

Abanesifo sikashukela basengozini ephindwe kabili yokuba nesifo senhliziyo, kusho i-American Diabetes Association. Ukudla ukudla okunenkomba ephansi ye-glycemic njengokwatapheya kusiza ukugcina ushukela wegazi uzinzile. Amafutha abo e-monounsaturated (ama-MUFA) nawo anciphisa ukukhuphuka kwe-insulin ngemuva kokudla.

• Ukudla okunenkomba ephansi ye-glycemic njengokwatapheya kugcina ushukela wegazi uzinzile. Amafutha awo e-monounsaturated (ama-MUFA) anciphisa ukukhuphuka kwe-insulin ngemuva kokudla.
• Ukushintsha u-5% wama-carbohydrate ansuku zonke namafutha anempilo kakotapheya kunganciphisa ingozi yesifo sikashukela ngo-18%, ucwaningo lubonisa.
• Okuqukethwe yifayibha kakotapheya kuhlangabezana nama-40% wezidingo zansuku zonke, kusiza ukugcwala kanye nokunciphisa ukudla ngokweqile okuhlobene nokushintshashintsha kukashukela egazini.

Bhanqa ukwatapheya nokudla okune-carbs ephezulu ukuze ulinganise umthelela wabo we-glycemic. Zama ukwatapheya ocubuziwe kuthosti yezinhlamvu eziphelele noma wengeze izingcezu kumasaladi. I-American Heart Association ithi ama-MUFA kakotapheya ehlisa i-cholesterol eyingozi ye-LDL.

Lokhu kusiza ukubhekana nezingozi zenhliziyo ezihlobene nesifo sikashukela. Ukuze uthole imiphumela engcono kakhulu, hlanganisa lezi zinzuzo zesifo sikashukela sikakotapheya nokuzivocavoca okuvamile kanye nesiqondiso sezokwelapha. Izinguquko ezincane, njengokushintshanisa ukudla okulula okunoshukela ukwatapheya, zingathuthukisa amazinga e-A1C kanye nempilo ye-metabolic.

Izinzuzo Zokukhulelwa: Kungani Omama Abakhulelwe Kufanele Badle Ukotapheya

Ukwatapheya uyisihluthulelo komama abakhulelwe ngesikhathi sokukhulelwa nangemva kokubeletha. Agcwele i-folate, ene-81 mcg engxenyeni, okungama-20% walokho esikudinga nsuku zonke. I-Folate isiza ubuchopho ukuthi bukhule, yehlisa amathuba okuba nokukhubazeka kokuzalwa njenge-spina bifida.

Ukukhulelwa kusho nokulawula umfutho wegazi, futhi ukwatapheya uyasiza kulokho. Zine-potassium eningi, elungele ukulawula umfutho wegazi. Lokhu kungasiza ekuvimbeleni umfutho wegazi ophakeme ngesikhathi sokukhulelwa.

Ukwatapheya nawo une-fiber ephezulu, no-10g kowodwa, osiza ekuqunjelweni. Inkinga evamile ngesikhathi sokukhulelwa. Amafutha abo anempilo futhi asiza umzimba ukuba umunce amavithamini kangcono, asekele ukukhula kobuchopho bomntwana.

Kumama abancelisa ibele, ukwatapheya uyisinqumo esihle. Banovithamini E kanye nama-antioxidants enza ubisi lube ngcono futhi athuthukise isikhumba sikamama. Lokhu kuhle kubo bobabili umama nengane.

• I-Folate kukotapheya yehlisa ubungozi bokukhubazeka kwe-neural tube ngo-70% uma isetshenziswe ngaphambi kokubeletha.
• I-Potassium isekela ukusebenza kwemisipha kanye nokulawulwa komfutho wegazi ngesikhathi sokukhulelwa.
• I-fiber isiza ukugaya futhi inciphisa izingozi zesifo sikashukela ngokuzinzisa ushukela wegazi.
• Amafutha anempilo athuthukisa ukumuncwa kwezakhi, azuzise ukukhula kobuchopho bengane.

Ukotapheya muhle komama abancelisa ibele. Zinemisoco efana ne-lutein novithamini C okwenza ubisi lube ngcono. Ukudla uhafu kakotapheya ngosuku kunikeza u-14% we-folate yansuku zonke edingekayo, ngokulandela iziqondiso zokubeletha.

Ukukhetha ukudla okunothe nge-folate, njengokwatapheya, kubalulekile. Kuyasiza ukuqinisekisa ukuthi bobabili umama nengane bathola imisoco abayidingayo ngesikhathi sokukhulelwa nokuncelisa.

Izindlela Zokudala Zokufaka Ukwatapheya Obuningi Ekudleni Kwakho

Yenza ubuciko ekhishini ngalezi zindlela ezilula zokwengeza ukwatapheya ekudleni kwakho. Zilungele ukudla kwasekuseni, kwasemini, ngisho nokudla okuphuzwayo. Zama ama-avocado smoothies ngesidlo sasekuseni noma sebenzisa ukwatapheya ocubuziwe esikhundleni sebhotela ezimpahleni ezibhakiwe.

Ukuze uthole izitsha ezinoshukela, zihlanganise zibe amasoso e-pasta noma uhlanganise nesobho. Gcoba ukwatapheya uhhafu ngesaladi yenkukhu. Engeza izingcezu ezitsheni zokusanhlamvu noma uzisebenzise njenge-mayo esikhundleni samasemishi. Kukhona izindlela zokupheka zikakotapheya ezingaphezu kuka-50 kukho konke ukudla, kusukela kuma-avocado athosiwe kuya kuma-tacos.

• I-Savory Ideas: Amasaladi aphezulu anama-cubes, ahlanganise namadiphu anokhilimu, noma ubhake ezitsheni zasekuseni zamaqanda.
• I-Sweet Swaps: Yenza i-chocolate mousse nge-avocado, i-cocoa, ne-sweetener. Faka ibhotela endaweni yokupheka ye-brownies—inkomishi engu-avocado ecutshiwe ilingana nebhotela lenkomishi engu-1, ukusika ama-calories ngo-70%.
• Ama-Smoothies: Hlanganisa ukwatapheya, ubhanana, isipinashi, nobisi lwe-alimondi ukuze uthole isiphuzo esinomsoco. Ukunikezwa ngakunye okungu-2-tbsp kunama-calories angu-50—okungaphansi kakhulu kwebhotela lama-calories angu-204.
• Amacebiso Okubhaka: Sebenzisa ukwatapheya ocutshiwe 2–4 wezipuni esikhundleni samaqanda. Zama ama-avocado brownies noma u-ayisikhilimu usebenzisa i-lime, ubisi lukakhukhunathi, noju.

Ukwatapheya nawo muhle ekugqokeni. Hlanza nge-lime, amafutha omnqumo, ne-garlic ukuze uthole i-drizzle e-tangy. Ukuthungwa kwawo okunokhilimu kuwenza alungele ukushintsha amafutha agcwele, okuthuthukisa ukudla okunempilo ngaphandle kokudela ukunambitheka.

Ukwehla Okungenzeka Nokucatshangelwa Lapho Udla Ukotapheya

Ukotapheya muhle kakhulu kuwe, kodwa unokuthile okungekuhle. Anama-calories amaningi, ngakho ukuwadla ngokulinganisela kubalulekile. I-half-avocado inamakhalori angaba ngu-230, ngakho-ke kubalulekile ukulawula ukuthi udla kangakanani.

• Namathela ku-1/3 kuya ku-½ ukwatapheya ngokuphakela ngakunye ukuze udle ngokulinganayo.
• Landelela ukudla uma uphatha amagoli ekhalori.

Ukungezwani nokwatapheya kuyivelakancane kodwa kungenzeka. Uma uthola ukulunywa noma ukuvuvukala ngemva kokudla, kungase kube ukungezwani komzimba. Lokhu kungezwani komzimba kwesinye isikhathi kuxhunyaniswa ne-latex. Uma unokusabela, bona udokotela ngokushesha.

Ukotapheya futhi unovithamini K omningi. Lokhu kungaba inkinga uma uthatha izinto ezinciphisa igazi njenge-warfarin. Uma ukule mithi, khuluma nodokotela wakho ngokudla ukwatapheya. Bangakusiza ukuthi ugweme noma yiziphi izingozi zamahlule egazi.

Amathiphu afanelekile okugcina ukwatapheya asiza ukuwagcina emusha. Gcina ukotapheya ongavuthiwe ekamelweni lokushisa uze uthambe. Uma sezivuthiwe, zifake efrijini kuze kuphele isonto. Ukuze uvimbele ukunsundu, khama ijusi kalamula ezingxenyeni ezisikiwe.

Ukudla ukotapheya ngokuhlakanipha kusho ukulinganisa amaphuzu awo amahle nalokhu kucatshangelwa. Zijabulele njengengxenye yokudla okuhlukahlukene, futhi ulungise ukuthi udla kangakanani ngokuya ngezidingo zakho. Hlala ukhuluma nomhlinzeki wezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho, njengokuthi unezimo zempilo.

Isiphetho: Ukwenza Ukwatapheya Ingxenye Evamile Yokudla Kwakho Okunempilo

Ukwatapheya uyingxenye enkulu kunoma yikuphi ukudla. Zigcwele izakhi ezingu-20 ezibalulekile njenge-fiber, i-potassium, namafutha anempilo. Ukudla ukotapheya nsuku zonke kungenza ukudla kwakho kube nokulinganisela.

Amafutha awo alungele inhliziyo yakho, futhi imicu yawo isiza ekugayeni ukudla futhi ikugcine ugcwele. Abantu abadla ukwatapheya bavame ukudla izithelo eziningi, imifino, kanye nemicu. Lokhu kuqhathaniswa nalabo abangazidli.

Ucwaningo oluvela ku-UCLA lukhombisa ukwatapheya uthuthukisa impilo yesikhumba kanye nengozi ephansi ye-metabolic syndrome. Idatha ye-NHANES ibonisa ukuthi abadla ukwatapheya banama-BMI angcono namavithamini engeziwe. Ukwengeza isigamu sikakwatapheya ngosuku kungasiza ukuhlangabezana nezidingo zomsoco ngaphandle kwamakholori engeziwe.

Zama ukwengeza ukwatapheya kumasaladi, ama-smoothie, noma ithosi ukuze uthole umsoco. Zibhanqe nezinhlamvu eziphelele noma imifino ukuze uthole izinzuzo eziningi. Nakuba anama-calories amaningi, angakusiza uzizwe ugcwele futhi ulawule isisindo sakho. Khetha ama-avocado amasha, aphelele ngaphezu kokudla okulula okucutshunguliwe ukuze uthole izinzuzo ezihamba phambili.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.