Avocado yana daya daga cikin shahararrun abinci da ake amfani da su a cikin 'yan shekarun nan. Nasarar wannan 'ya'yan itace ya fi yawa saboda zuwa ga ban mamaki sinadirai Properties da jujjuyawar sa a kicin. Duk da haka, mutane da yawa suna tunanin ko yana da lafiya sosai don cin avocado kowace rana.
A cikin labarin na gaba za mu yi magana da ku dalla-dalla game da amfanin avocado da na yiwuwar kasada da hatsarorinsa daga cin shi kullum.
Menene bayanin sinadirai na avocado?
Ɗaya daga cikin manyan fa'idodin avocado shine abubuwan gina jiki masu ban sha'awa. Game da gram 100 na avocado zai ƙunshi abubuwa masu zuwa:
- Kalori: 160 kcal
- Jimlar mai: 15 g, mafi yawan monounsaturated
- Carbohydrates: 9 g
- Sunadarai: 2 g
- Vitamin K: 26% na RDA
- Folic acid: 20% na RDA
- Vitamin C: 17% na RDA
- Potassium: 14% na RDA
- Vitamin E, B5, B6 da magnesium
Bugu da ƙari, avocado yana da wadata a cikin antioxidants. irin su lutein da zeaxanthin. Don haka babban abinci ne wanda ba za a iya ɓacewa daga kowane irin abincin da ake ganin lafiya da daidaito ba.
Wane amfani cin avocado a rana yana da lafiya?
Akwai fa'idodin avocado da yawa da abin da za ku gani a gaba:
Kiwan lafiya na zuciya
Avocado yana da yawan kitse masu yawa, musamman oleic acid. Wannan yana taimakawa don rage mummunan cholesterol da kuma ƙara kyau cholesterol. Ciki har da avocado a cikin abincin ku na yau da kullun yana taimakawa rage haɗarin cututtukan zuciya.
Kula da nauyi
Duk da cewa avocados suna da adadin kuzari, ya ƙunshi lafiyayyen kitse da fiber wanda ke taimakawa gamsar da sha'awar ku da kuma hana cin abinci tsakanin abinci. Idan an cinye shi da kyau, zai iya taimaka muku rasa nauyi kuma kuyi bankwana da waɗannan ƙarin fam.
lafiyar narkewa
Godiya ga gaskiyar cewa avocado yana da wadata a cikin fiber na abinci, amfani da shi zai fi so hanyar hanji da hana ciwon ciki. Fiber a cikin avocado kuma yana taimakawa wajen sarrafa sukarin jini da rage haɗarin cututtuka na yau da kullun.
Anti-mai kumburi da antioxidant Properties
Avocado ya ƙunshi mahadi kamar carotenoids, polyphenols da phytosterols, wanda ke da anti-mai kumburi da antioxidant Properties. Wadannan mahadi za su rage oxidative danniya a cikin jiki da kuma jinkirta alamun tsufa.
Lafiyar ido
Lutein da zeaxanthin sune antioxidants guda biyu waɗanda ke taimakawa ƙarfafa lafiyar ido da kuma hana yiwuwar matsalolin ido. kamar yadda lamarin ruwa yake.
Amfani da abubuwan gina jiki
Kitsen lafiyayyen da ke cikin avocado zai ba ku damar sha bitamin mai narkewa da kyau sosai. kamar A, D, E da K.
Shin yana da illa ga lafiyar ku ku ci avocado kowace rana?
Duk da fa'idodin avocado marasa adadi, idan kuna cinye shi a kullun yana iya haifar da wasu hadurran lafiya:
Caloric sosai
Matsakaicin avocado zai ƙunshi kusan game da 300 adadin kuzari. Yin amfani da yawa, haɗe tare da abinci mara kyau da rashin motsa jiki, na iya taimakawa wajen samun riba mai mahimmanci. Don haka, yakamata ku cinye shi sosai kuma ba tare da wuce gona da iri ba.
Allergies da rashin haƙuri
Ko da yake ba al'ada ba ne ko na kowa, wasu allergies na iya faruwa lokacin cinye avocado. Alamomin da aka saba na rashin lafiyar avocado sune ƙaiƙayi a yankin baki da kuma matsalolin narkewar abinci.
Yin hulɗa tare da wasu magunguna
Avocado yana da wadata a cikin bitamin K, don haka yana iya tsoma baki tare da nau'in magungunan anticoagulantA wannan yanayin, yana da kyau a tuntuɓi likita kafin cinye avocado a matsakaici.
Tasiri kan muhalli
Baya ga matsalolin kiwon lafiya da ake gani, avocado na iya yin tasiri kai tsaye ga muhalli. Don haka, noman avocado a wasu yankuna na duniya na iya yin tasirin muhalli mai mahimmanci. saboda shan ruwa da sare itatuwa.
Menene kimiyya ta ce game da cin avocado na yau da kullun?
Yawancin kwararru a fagen suna ba da shawarar cin avocado kusan kullun. An yi imanin cewa wadanda ke cin avocado akai-akai suna da mafi inganci Dangane da abin da ya shafi abincin su, suna da isasshen nauyi kuma mafi kyau duka kuma suna da ƙananan haɗarin fama da ciwo na rayuwa.
Ta yaya za a iya haɗa avocado a cikin abincin ku na yau da kullun?
Kada ku rasa wani abu kuma ku lura da shawarwari masu zuwa don haɗa avocado a cikin ayyukanku na yau da kullum:
A karin kumallo
Yi la'akari da kyau daga cikin misalan masu zuwa:
- Tushen alkama gabaɗaya tare da avocado da kwai
- Green smoothie da aka yi da avocado, alayyahu, ayaba, da madara
- Guacamole na gida tare da ruwan 'ya'yan lemun tsami da cilantro
A abincin rana
A lokacin cin abinci Kuna iya zaɓar daga cikin jita-jita masu zuwa:
- Salatin tare da avocado, tumatir, quinoa da kaza
- Kunna cike da avocado, tuna da kayan lambu
- Cold avocado da miya kokwamba
A cikin abincin dare
Idan abincin dare ya zo za ku iya shirya Wadannan jita-jita tare da avocado:
- Gasa salmon tare da avocado puree
- Kwano na shinkafa launin ruwan kasa, avocado, tofu, da kayan marmari
- Tacos tare da avocado da baki wake
Don abun ciye-ciye tsakanin abinci
Idan kuna jin yunwa kadan tsakanin abinci, Kuna iya yin waɗannan jita-jita tare da avocado:
- Yanke avocado tare da lemo kadan da gishiri mai laushi
- Avocado cushe da kwai
- Girgizawar furotin bisa avocado da koko mara kitse
A takaice dai, babu laifi a rika cin avocado akai-akai, in dai yana cikin lafiyayyan abinci mai gina jiki da kuma motsa jiki. Yana da fa'idodi da yawa, ko kuna a matakin zuciya da jijiyoyin jini, ido ko matakin narkewar abinci. Duk da haka, kamar yadda yake tare da yawancin abinci, ya kamata a cinye shi cikin matsakaici kuma kada a yi shi a kowane lokaci. Domin yana da yawan adadin kuzari, yana iya haifar da kiba mai mahimmanci. Shigar da shi a cikin abincin ku na yau da kullun zai taimaka muku amfana daga duk abubuwan gina jiki da kaddarorin sa da kuma samun ingantaccen salon rayuwa.