Na ho bolokehile hape ho phetse hantle ho ja peo ea avocado?

Litaba

• Ho na le eng Peo ea Avocado?
• Melemo e ka bang teng ea bophelo bo botle
• Matšoenyeho a Polokeho
• Mokhoa oa ho ja peo ea avocado
• Ntlha ea Bohlokoa

Li-avocado li tumme haholo matsatsing ana, 'me li se li fihlile ka har'a meno ho pholletsa le lefats'e.

Li na le phepo e ntle haholo, li na le li- smoothie tse ngata ebile ho bonolo ho li kenyelletsa lijong tse tsoekere tse tsoekere tse tala.

Avocado ka 'ngoe e na le peo e le' ngoe e kholo eo ka tloaelo e lahleloang, empa batho ba bang ba re e na le melemo ea bophelo bo botle 'me e lokela ho jeoa.

Leha ho le joalo, ba bang ba ipotsa hore na ho bolokehile le ho ja peo ea avocado.

Sengoloa sena se hlahloba melemo e ka bang teng ea bophelo bo botle ba peo ea avocado, hammoho le mathata a ts'ireletso.

Ho na le eng Peo ea Avocado?

Peo ea avocado e kentsoe ka har'a khetla e thata mme e na le 13-18% ea boholo ba litholoana tsohle (1).

Tlhahisoleseling mabapi le sebopeho sa eona e na le moeli, empa e na le mefuta e fapaneng ea mafura a mafura, fiber ea lijo, li-carbs le palo e nyane ea protheine (2,,,).

Peo e boetse e nkuoa e le mohloli o ruileng oa likhemik'hale tse nang le likokoana-hloko, ho kenyeletsoa le lintho tseo limela li li hlahisang ho itšireletsa.

Le ha tse ling tsa li-phytochemicals tse kahara peō ea avocado li ka ba le bokhoni ba antioxidant, tse ling li kanna tsa se ke tsa fana ka melemo ea bophelo bo botle (2,).

Li-carbs tse peo ea avocado li na le starch haholo, 'me boima ba eona bo ommeng e le starch e ka bang 75%. Starch e entsoe ka ketane e telele ea tsoekere, mme bafuputsi ba se ba qalile ho batlisisa tšebeliso ea eona ea lihlahisoa tsa lijo (6).

Peo ea avocado e na le li-acid tse mafura haholo, li-carbs ka mofuta oa starch le fiber, hammoho le protheine e nyane le mefuta e mengata ea likokoana-hloko.

Melemo e ka bang teng ea bophelo bo botle

Naheng ea Nigeria, lihlahisoa tsa peo ea avocado li sebelisoa ho sebetsana le khatello e phahameng ea mali ().

Peo e nkuoa e sa sebelisoe hakaalo, mme lipatlisiso tsa pejana li fana ka maikutlo a hore li kanna tsa ba le melemo ea bophelo bo botle.

Ka tlase ke mekhoa e meng eo peo ea avocado e ka tsoelang bophelo ba hau molemo ka eona:

• Cholesterol: Ho bontšitsoe hore phofo ea peo ea avocado e fokotsa k'holeseterole e felletseng le "cholesterol" e "mpe" ho litoeba ().
• Lefu la tsoekere: E ka fokotsa maemo a tsoekere maling a likhoto tsa batho ba nang le lefu la tsoekere. Phuputso e 'ngoe ea liphoofolo e bontšitse hore e sebetsa hantle joalo ka moriana o thibelang lefu la tsoekere (, 8).
• Khatello ea mali: Liphuputso tsa liphoofolo li fana ka maikutlo a hore lihlahisoa tsa peo ea avocado li ka thusa ho khatholla methapo ea mali, e thusang ho fokotsa khatello ea mali, e leng kotsi e kholo ea lefu la pelo (,).
• Antioxidant: Liphuputso tsa li-tube-test tse hlahisang peo ea avocado li bontšitse hore peo ea avocado e ka ba le thepa e matla ea antioxidant (2,).
• Lithibela-mafu: Phuputso e 'ngoe ea li-test-tube e fumane hore e emisitse kholo ea Clostridium sporogenes, baktheria e bakang spore ().
• Antifungal: Peo ea avocado e thibetse kholo ea fungal lithutong tsa "tube-test". Ka ho khetheha, e ka thibela Candida albicans, tomoso e atisang ho baka mathata ka maleng (,).

Ha liphuputso tsena li ts'episa, hlokomela hore li ipapisitse le lithuto tsa liteko le lithuto tsa liphoofolo. Liphuputso tse ling tse entsoeng ke batho lia hlokahala pele ho ka etsoa liqeto (,).

Ntle le moo, lithuto tsena li sebelisitse boholo ba lihlahisoa tsa peo ea avocado tse sebetsitsoeng, eseng peo ka boyona (,,).

Liphuputso ka peo ea avocado li fana ka maikutlo a hore li ka fokotsa menyetla ea lefu la pelo le ho loants'a libaktheria le li-fungus. Leha ho le joalo, lipatlisiso tse ling ho batho lia hlokahala pele ho etsoa liqeto.

Matšoenyeho a Polokeho

Ho na le ngongoreho ea hore metsoako e meng ea limela tsa peo ea avocado, joalo ka trypsin inhibitors le cyanogenic glycosides, e ka ba kotsi ().

Liteko tsa polokeho ea peo ea avocado li maemong a pele mme li lekantsoe lithutong tsa liphoofolo.

Phuputso e 'ngoe ea Nigeria e file likhoto litekanyo tse phahameng haholo tsa peō ea avocado ho feta matsatsi a 28 mme ha ea ka ea bona litlamorao tse kotsi ().

Ho feta moo, ho ipapisitsoe le ts'ebeliso ea baahi ba lehae ea peo ea avocado, e hakantsoe hore palo e kaholimo ea letsatsi e nkang peo ea avocado e ka ba 1.4 mg ponto (3 mg ka kg) ea boima ba 'mele ho batho ba baholo ().

Phuputso e 'ngoe ho litoeba e fumane hore tlhotla ea peo ea avocado ha e bontše chefo ha e nooa ho fihlela ho 227 mg ka ponto (500 mg ka kg) ea boima ba' mele ka letsatsi. Litoeba tse ileng tsa noa sena kapa boemo bo phahameng ba peo ea avocado li shoele nakong ea lihora tse 24 ().

Ho boetse ho na le matšoenyeho a hore oli ea peo ea avocado e ka baka kotsi, joalo ka ha ho bonts'itsoe ho eketsa li-enzyme le ho aha mafura libeteng tsa likhoto (17, 18).

Hajoale, ha ho na bopaki bo lekaneng ho netefatsoa hore peo ea avocado e bolokehile hore e ka jeoa ke batho, joalo ka ha lipatlisiso ho fihlela joale li entsoe liphoofolong.

Hape, ts'ebetso ea ho ntša e sebelisitsoeng liphuputsong e ka fetola litlamorao ho 'mele oa hau.

Lipatlisiso ka polokeho ea peo ea avocado li fokola. E ka ba kotsi ho litoeba le likhoto ka tekanyetso e phahameng haholo, 'me ha ho tsejoe hore na e bolokehile hore e ka sebelisoa ke batho.

Mokhoa oa ho ja peo ea avocado

Peo ea avocado e thata haholo 'me e tlameha ho lokisoa pele e ka jeoa.

Pele, li hloka ho omisoa ka ontong ka mocheso o phahameng lihora tse 'maloa. Batho ba bang ba omisa peo ka ontong lihora tse peli ho 250°F (121°C).

Hang ha peo e felloa ke metsi 'meleng, e ka kengooa ebe e beoa ka har'a motsoako oa lijo kapa motsoako oa lijo ho fihlela e e-ba phofo.

Phofo e ka eketsoa ho smoothies kapa ea sebelisoa ka li-tee, ka lisoseng kapa ka har'a lisepa.

Leha ho le joalo, ho omisa peo ho ka fokotsa likarolo tsa eona tsa antioxidant, ka hona o kanna oa se kotule melemo eo o neng o e lebelletse.

Hlokomela hore peo e bohloko.Haeba o tla e eketsa ho smoothie ea hau, etsa bonnete ba hore oe leka-lekanya le monate ka ho kenyelletsa litholoana, tse kang banana kapa fragole.

Habohlokoa, ha ho na bopaki bo bontšang hore peo ea avocado e bolokehile ho jeoa. Mohlomong ke mohopolo o betere ho ba le kopi ea tee e tala kapa monokotsoai o fokolang, ho fapana le ho ipeha kotsing.

Haeba u nka qeto ea ho leka peo ea avocado, ho ka ba molemo ho e ja feela nako le nako ho fokotsa menyetla ea litla-morao tse kotsi.

Peo ea avocado e hloka ho omisoa, ho khethoa le ho tsoakoa pele e ka jeoa. Leha ho le joalo, ts'ebetso ea ho omisa e ka fokotsa haholo li-antioxidant.

Ntlha ea Bohlokoa

Le ha lithuto tsa phoofolo le teko ea liteko li fumane melemo ea peo ea avocado, bopaki bo bontšang hore melemo ea bophelo bo botle ho batho ha e eo.

Boithuto ba liphoofolo le bona bo bonts'a hore ho ba le litheko tse ngata ho ka baka litla-morao, leha ho se lithuto tsa batho tse hlahlobileng polokeho ea bona.

Hajoale ha e khothalletsoe ho ja peo ea avocado.

Haeba u nka qeto ea ho leka peo ea avocado, fokotsa palo ea lijo tsa hau ho fokotsa menyetla ea litlamorao tse mpe.