Iyini inani lokudla okunomsoco we-avocado? Ukwenza i- guacamole yokuzenzela futhi udinga ukwazi ukuthi uzothatha amanoni amangaki? Uzibuza ukuthi zingaki ama-khalori ase-avocado? Funda ukuze uthole konke okudingayo ukwazi ngamafutha nama-calories ku-avocado, kufaka phakathi iphrofayili ephelele yokudla okunomsoco.
Okokuqala, Ukuthi Kakhulu Kangakanani "Okukhonza Omunye" we-Avocado?
Ukwaziswa okunomsoco okuhlinzekwe lapha kungenxa ye-avocado eyodwa ephakathi, ngobukhulu besibhakela sakho noma isikhulu esincane.
Ama-avovocos angahluka kakhulu ngobukhulu bawo futhi kuye ngokuthi hlobo luni lwe-avocado, ngakho khumbula ukuthi i-avocado encane izoba namafutha amancane nama-calories, futhi i-avocado enkulu ingaba nokuningi. Futhi cabanga ukuthi ubukhulu begodini le-avocado lingahlukahluka, kusale inyama yangempela ye-avocado yangempela ngaphakathi.
Udinga okuthile kancane kancane? Thola isibalo sokudla futhi ulinganise i-avocado yakho. Ukwaziswa okunomsoco ngezansi kungenxa ye-avocado enesisindo esingu-150 amagremu.
Bheka futhi: Ungavuthwa kanjani ama-avocado ngokushesha
Zingaki I-Calories Enye Yokumelana?
Ngokusho kwedatha yokudla okunomsoco we-USDA, i-avocado ephakathi (cishe amagremu angu-150) inenani lamakholori angu-240 . Khumbula, inani lamafutha nama-calories ku-avocado yakho lizohluka kuye ngokuthi likhulu kangakanani.
Ngabe I-Fat Iningi Ngayo Enye I-Avocado?
I-avocado eyodwa ephakathi ine-gramu angu-22 amafutha (futhi, i-avocado enesisindo esingu-150 amagremu). Lokhu kungu-34% wesikhokhelo esinconywayo, esekelwe ekudleni kokudla kwekhalori ka-2000.
Izidingo zakho zokudla okunomsoco zizohlukahluka, kuye ngokuthi uneminyaka yakho, isisindo sini, nesilinganiso somsebenzi. Izindaba ezinhle ukuthi ama-avocade ahlinzeka ngamafutha angaphansi kakhulu, cishe ama-3 amagremu. Lokhu kungumaphesenti angu- 16 nje kuphela esabelo sezinsuku eziphakanyisiwe samanoni agcwele.
Ukuphumula kokudla okunomsoco
Nasi iphrofayela ephelele yokudla okunomsoco wama-avocade.
I-avocado eyodwa ephakathi inikeza:
- I-cholesterol: 0 mg
- I-sodium: 11 mg
- Ingqikithi yama-carbohydrate: 13 amagremu (4%)
- I-fiber ye-dietary: ama-gramu angu-10 (40%)
Usizo olungaphezulu lwe-Avocado
Nansi konke okudingayo ukwazi mayelana ne-avocados:
- Indlela yokuvuthwa ama-avocade
- Indlela yokucubungula i-avocado
- Indlela yokwenza isisindo sombuso we-avocado esiphuthumayo
I-avovocado Recipes
Kukhona abantu abaningi kuleli zwe abathanda ngokuphelele i-avocade! Uma ungomunye wabo, mhlawumbe usuvele wazi ukuthi kunezindlela eziningi ongasebenzisa ama-avocad, kusukela e-topper topper elula kuya ekuthuthukiseni isaladi ekugcwaliseni isaladi noma ngisho nokugcwalisa i-sushi yemifino. Noma, hlola lezi zindlela eziyishumi nesishiyagalombili ezihlukene zokwenza i-guacamole yokuzenzela .
Nazi izindlela ezimbalwa ezingavamile nezokudala okungenzeka awukaze uzame ukulungiselela ama-avocados: