Melemo le Likotsi tsa Avocado bakeng sa Batho ba nang le lefu la tsoekere

Litaba

• Melemo ea avocado bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 2
• 1. E ke ke ea baka li-spikes ka tsoekere ea mali
• 2. Ke mohloli o motle oa fiber
• E ka thusa ho theola boima ba 'mele le ho ntlafatsa kutloisiso ea insulin
• 4. E jere mafura a phetseng hantle
• Likotsi tsa avocado
• Mokhoa oa ho ja avocado
• Ho khetha avocado
• Ho bula avocado
• Ho ja avocado
• Ho nkela avocado sebaka
• Mokhoa oa ho khaola avocado
• Tsa Tsau-tsau

Kakaretso

Li-avocado li ntse li eketseha ho tsebahala. Litholoana tse botala bo botala li tletse li-vithamine, limatlafatsi le mafura a phetseng hantle pelong. Le ha li na le mafura a mangata, ke mofuta o motle oa mafura a thusang batho ba nang le lefu la tsoekere la mofuta oa 2.

Haeba u na le lefu la tsoekere la mofuta oa 2, ho eketsa avocado lijong tsa hau ho ka u thusa ho theola boima ba 'mele, ho fokotsa k'holeseterole le ho eketsa kutloisiso ea insulin. Bala ho ithuta haholoanyane ka melemo ea li-avocado bakeng sa batho ba nang le lefu la tsoekere.

Melemo ea avocado bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 2

1. E ke ke ea baka li-spikes ka tsoekere ea mali

Li-avocado li na le lik'habohaedreite tse tlase, ho bolelang hore ha li na tšusumetso e kholo maemong a tsoekere maling. Phuputso ea morao-rao e phatlalalitsoeng ho Nutrition Journal e lekotse litlamorao tsa ho eketsa halofo ea avocado lijong tsa mots'eare tsa batho ba phetseng hantle, ba nonneng haholo. Ba fumane hore li-avocado ha li ame tsoekere ea mali haholo.

Karolo ea se etsang hore li-avocado e be khetho e ntle bakeng sa batho ba nang le lefu la tsoekere ke hore, leha li na le li-carbs tse tlase, li na le fiber e ngata. Lijo tse ling tse ngata tse nang le fiber e ngata li ntse li ka hlahisa tsoekere maling.

2. Ke mohloli o motle oa fiber

Halofo e le 'ngoe ea avocado e nyane, e leng tekanyo e tloaelehileng eo batho ba e jang, e na le ligrama tse ka bang 5.9 tsa k'habohaedreite le ligrama tse 4,6 tsa faeba.

Ho ea ka National Academy, bonyane tlhahiso ea letsatsi le letsatsi ea batho ba baholo ke:

• basali ba lilemo li 50 le tlase: ligrama tse 25
• basali ho feta ligrama tse 50: 21
• banna ba lilemo li 50 ho ea tlase: ligrama tse 38
• banna ba fetang ligrama tse 50: 30

Tlhahlobo ea 2012 e phatlalalitsoeng ho Journal of the American Board of Family Medicine e shebile liphetho tsa lithuto tse 15 tse amanang le li-fiber supplements (tse ka bang ligrama tse 40 tsa fiber) bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 2. Ba fumane hore li-fiber tse tlatsetsang bakeng sa lefu la tsoekere la mofuta oa 2 li ka fokotsa maemo a tsoekere ea mali a itima lijo le maemo a A1c.

Ha ho hlokahale hore u nke litlatsetso ho fihlela liphetho tsena. Ho e-na le hoo, leka ho ja lijo tse nang le fiber e ngata. O ka eketsa ts'oaetso ea hau ea fiber ka ho ja litholoana tse fokolang haholo, meroho le limela, joalo ka li-avocado, meroho e makhasi, monokotsoai, peo ea chia le linate. Mona ke litsela tse 16 tseo u ka eketsang fiber ho lijong tsa hau.

E ka thusa ho theola boima ba 'mele le ho ntlafatsa kutloisiso ea insulin

Ho theola boima ba 'mele - le ha e le hanyane feela - ho ka eketsa kutloisiso ea insulin le ho fokotsa menyetla ea hore o ka ba le mathata a tebileng.

Mafura a phetseng hantle a fumanoang avocado a ka u thusa hore u ikutloe u khotsofetse nako e telele. Phuputsong e 'ngoe, kamora ho eketsa halofo ea avocado lijong tsa bona, barupeluoa ba bile le keketseho ea liperesente tse 26 tsa khotsofalo ea lijo le liperesente tsa 40 tsa takatso ea ho ja ho feta.

Ha u ikutloa u khotsofetse ha u qeta ho ja, ha u na monyetla oa ho noa le ho ja likhalori tse eketsehileng. Mafura a phetseng hantle ka li-avocado, a bitsoang mafura a monounsaturated, a ka thusa 'mele oa hau ho sebelisa insulin hantle.

Ho lekantsoe merero e fapaneng ea tahlehelo ea boima ba 'mele ho batho ba nang le ts'oaetso e fokolang ea insulin. Bafuputsi ba fumane hore lijo tse theolang boima ba 'mele tse nang le mafura a monounsaturated li ntlafatsa kutloisiso ea insulin ka tsela e sa bonoeng lijong tse tšoanang le tsa carb e phahameng. Mokhoa oa ho theola boima ba 'mele ke lijo tse nang le likhalori tse thibetsoeng.

4. E jere mafura a phetseng hantle

Ho na le mefuta e fapaneng ea mafura, hangata a arotsoeng ka mafura a heathy le mafura a sa pheleng hantle. Ho ja mafura a mangata haholo, le mafura afe kapa afe, ho phahamisa maemo a hau a mabe a mali a LDL. Mafura a Trans ka nako e ts'oanang a theola maemo a hau a HDL (bophelo bo botle). LDL e phahameng le li-cholesterol tsa HDL tse tlase li amahanngoa le kotsi e kholo ea lefu la pelo ho batho ba nang le lefu la tsoekere le ba se nang lona.

Mafura a monate, mafura a monounsaturated le mafura a polyunsaturated, a phahamisa maemo a hau a cholesterol (HDL) a matle. K’holeseterole e ntle e maling a hao e thusa ho ntša k’holeseterole e mpe, e fokotsang kotsi ea lefu la pelo le stroke.

Mehloli e metle ea mafura a phetseng hantle e kenyelletsa:

• avocado
• linate, joaloka lialmonde, li-cashews le linate
• oli ea mohloaare
• mohloaare, avocado le oli ea folaxe
• peo, joalo ka peo ea sesame kapa ea mokopu

Likotsi tsa avocado

Avocado e felletseng ea Hass e na le likhalori tse ka bang 250-300. Le ha li-avocado li na le mofuta o motle oa mafura, likhalori tsena li ntse li ka lebisa ho nona ha li jeoa ho feta litlhoko tsa hau tsa likhalori. Haeba u leka ho theola boima ba 'mele, ho bohlokoa hore u ikoetlise ka taolo ea karolo. Sebakeng sa ho eketsa avocado lijong tsa hau tsa hona joale, li sebelise e le sebaka sa lijo tse nang le mafura a mangata, joalo ka chisi le botoro.

Mohlala, o ka kopanya avocado ebe o e ala holim'a toast ho fapana le ho sebelisa botoro.

Mokhoa oa ho ja avocado

Li-FDA tsa avocado e mahareng ke karolo ea bohlano ea litholoana, e nang le likhalori tse ka bang 50. Leha ho le joalo, tlhahlobo ea tlhaiso-leseling e tsoang Phuputsong ea Naha ea Phepo le Phekolo ea Bophelo bo Botle (2001-2008) e fumane hore batho ba ja halofo ea litholoana ka nako e le ngoe. Har'a bareki bana ba avocado, bafuputsi ba fumane:

• phepo e nepahetseng ka kakaretso
• boima bo tlase ba mmele
• kotsi e fokotsehileng ea lefu la ts'oaetso

Ho khetha avocado

Avocado e nka matsatsi a 'maloa ho butsoa. Boholo ba li-avocado tseo u li fumanang lebenkeleng ha li e-s'o butsoe. Ka tloaelo, batho ba reka avocado matsatsi a 'maloa pele ba rera ho e ja.

Avocado e sa butsoang e tla ba le 'mala o motala o motala, o mmala o lefifi ho feta likomkomere. Ha avocado e butsoitse, e fetoha moriti o motala, o batšo, o batšo.

Fetola avocado letsohong la hao pele o e reka ho lekola matetetso kapa mabala a mushy. Haeba avocado e ikutloa e le squishy, ​​e kanna ea ba e fetile haholo. Avocado e sa butsoang e ikutloa e le thata, joalo ka apole. E tlohele k'haontareng ea kichineng matsatsi a 'maloa ho fihlela e nolofala. U lokela ho tseba ho e pepeta joaloka tamati ho leka ho butsoa.

Ho bula avocado

Ho sebelisa thipa:

1. Khaola avocado ka bolelele, holimo ho ea tlase ka lehlakoreng le leng. Ho na le sekoti bohareng, ka hona o ke ke oa khona ho sela hohle ho pholletsa le avocado. Ho e-na le hoo, u tla batla ho kenya thipa ho fihlela u utloa eka e thula mokoting bohareng, ebe u khaola bolelele ho potoloha avocado.
2. Hang ha u sehiloe hohle, nka avocado matsohong a hau ebe u sotha ebe u hula mahlakore ka bobeli.
3. Sebelisa khaba ho ntša sekoti.
4. Ebola letlalo hole le avocado ka matsoho a hau, kapa sebelisa ntlha ea thipa ho arola letlalo le litholoana ebe ka bonolo u ntša litholoana.
5. E arola 'me u natefeloe!

Ho ja avocado

Avocado ke tholoana e tenyetsehang haholo. Lintho tse 'maloa tseo u ka li lekang:

• E seha 'me u e behe ka sandwich.
• Cube ebe o e kenya ka salate.
• E tšela ka lero la kalaka le linoko, 'me u e sebelise e le ho ina.
• E tlotse holim'a toast.
• E khaole ebe o e beha ka omelet.

Ho nkela avocado sebaka

Li-avocado li boreleli ebile li ruile, li na le tatso e bonolo ea linate. Mehopolo ke ena ea mekhoa ea ho khutlisa mafura ka li-avocado:

• Leka ho beha avocado hoseng ea hau ea hoseng kapa bagel sebakeng sa botoro le chisi ea tranelate. U tla be u nkela mafura a mabe mafura a nang le fiber e ngata.
• Bake ka avocado sebakeng sa botoro le oli. Avocado e ka nkeloa sebaka ka bonngoe bakeng sa botoro. Tlhahiso bakeng sa carb low brown avocado brownies.
• Kenya avocado ho smoothie ea hau ho fapana le lebese bakeng sa ho phatloha ha limatlafatsi, fiber le likhemik'hale tsa phytochemicals. Maikutlo a mang ke ana a li-smoothies tse mosa tsa lefu la tsoekere.
• Cheese e nkelang sebaka sa avocado ka salate ea hau ho fokotsa mafura a mangata le ho etsa hore u ikutloe u tletse.

Mokhoa oa ho khaola avocado

Li-avocado li monate ebile li monate. Li tletse li-vithamine, limatlafatsi le fiber. Carb e tlaase, fiber e phahameng e ntle haholo bakeng sa botsitso ba tsoekere maling. Mafura a matle a avocado a ka u thusa ho thibela mathata a lefu la tsoekere, joalo ka lefu la pelo le seterouku, hape a u thusa ho sebelisa insulin hantle.

Tsa Tsau-tsau