ʻO AVOCADO NO KA LILO LILO: NĀNĀ PEHEA E KŌKUA AI KA HUA I KE ALAKAʻI ʻANA I KE OLAKINO OLAKINO OLAKINO - PAMPEREDPEOPLENY.COM

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E like me kēia lā, aia ma kahi o 2.1 biliona mau poʻe kaona kaupaona ma ka honua - ʻo 30% ia o ko ka honua heluna kanaka. Me ka momona a me ka nui o ke kaupaona e kau ana i ka weliweli loa, ua lilo ka pono i nā ʻanuʻu kūpono i mea nui. ʻO ke kumu nui i ka hoʻokau ʻana i ka pilikia o ke kaupaona keu ka hoʻohana ʻana i kahi nohona olakino.

ʻoki lauoho hou loa no nā kaikamāhine

Eia nō naʻe, ʻaʻole pono ka lilo ʻana o ke kaumaha i ke kanaka kūpono a olakino paha. Pili ke olakino o ke kanaka i ka momona o kona kino. ʻO ke kaumaha o ke kino ka mea nui o ka nui o ka wai o nā hale kūʻai o kā mākou kino, a no laila, hiki i nā ʻōpikipiki ke hoʻopaʻa me ka wai o ko mākou kino a hana i ka waiwai. No laila, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae carbs i ka pohō kaumaha [1] .

I kekahi manawa hiki i ka pohō kaumaha ke alakaʻi i ka nalo ʻana i ka nui o nā mākala e hoʻohaʻahaʻa ai i ka nui o ka nui o ka metabolic o kou kino a hoʻonā i ka loaʻa ʻana o ka paona. No laila, he mea nui loa ke koho ʻana i nā ʻanuʻu kūpono i ka lilo ʻana o ia kaona keu. ʻO ka hoʻāʻo ʻana i kekahi mea a me nā mea āpau ma lalo o ka lā e kōkua iā ʻoe e lilo i ka paona - akā e kahakaha he hopena koʻikoʻi ia i kou olakino holoʻokoʻa.

Nui nā meaʻai e like me nā huaʻai a me nā lauʻai e kōkua i ka paipai ʻana i ke kaupaona ʻana, e like me nā hua, nā mea kanu ʻōmaʻomaʻo, nā meli a me nā mea ʻē aʻe. [elua] .

Avocado No kou olakino

Hoʻomohala ʻia ma nā Kaiwaenahonua o ka honua, he waiwai kūʻai nui ko ka avocado. ʻO kona ʻili ʻōmaʻomaʻo ʻōmaʻomaʻo me kahi kino momona e ʻaneʻane ke nānā aku e like me ka pea he nui nā pono olakino. Hāʻawi ka hua i kokoke i iwakālua mau huaora a me nā minelala i kēlā me kēia lawelawe me ka potassium, lutein, a me folate [3] .

Hoʻouka ʻia me nā meaola like ʻole, kōkua ka hua ʻōmaʻomaʻo i nā pae kolesterol, hoʻoponopono i ke kō i ke kō, pale i nā maka, paipai i ka momona, hoʻomaikaʻi i ka hana noʻonoʻo, hoʻomaikaʻi i ke olakino digestive a pale i ka hoʻomaka ʻana o ka osteoarthritis. Ma waho o kēia mau pono āpau, ʻo ka mea kū i waho pehea e hiki ai i ka avocado ke kōkua i ka lilo ʻana o ka kaumaha. Haʻahaʻa nā avocados i nā carbs a me kahi puna nui o ka fiber, me kēlā me kēia lawelawe i 9 wale nō mau kaloka o nā kalaka, a ʻo 7 mau mea e hele mai ana mai ka fiber. [4] .

1. Kōkua ʻo ʻAvocado iā ʻoe e piha

ʻO kekahi o nā kumu nui e kumu i ka loaʻa ʻana o ka kaupaona ke ʻai pono ʻole ʻia. ʻAʻole pono kou kino e piha i nā manawa āpau - ʻo kou noʻonoʻo wale nō e huikau nei ma waena o ka luhi a me ka pōloli. ʻO nā meaʻai i momona a momona paha e like me ka avocado hiki ke kōkua iā ʻoe e noʻonoʻo hou a māʻona ma hope o ka ʻai ʻana. ʻO kēia no ka mea ʻo ka momona a me ka momona i ka hua e lohi i ka hoʻokuʻu ʻana o ka meaʻai mai kou ʻōpū - e waiho ana iā ʻoe me ka piha piha no kahi wā ʻoi aku ka lōʻihi a kāpae i kāu ʻano o ka ʻai ʻana. Loaʻa i kahi avocado holoʻokoʻa he 322 calories [5] .

Kākoʻo kahi noiʻi i ka hoʻopiʻi i luna aʻe ma ke kuhikuhi ʻana i ka poʻe i ʻai i ka hapalua avocado me kā lākou ʻaina awakea i hōʻike ua hōʻemi ka makemake a ʻelima mau hola. [6] . ʻO ka momona momona maikaʻi i ka avocado kōkua i ka hoʻomohala ʻana i kahi manaʻo o ka ʻoluʻolu, a laila e paipai ana i ka hoʻoponopono ʻana i ka makemake a me ka pohō kaumaha.

2. Haʻahaʻa ka Avocado i ke kō

Loaʻa i ka hua hua momona ma mua o 2 g kō - haʻahaʻa ma mua o ka nui o nā hua. ʻO ka ʻai ʻana i ka avocado e kōkua i ka mālama ʻana i kahi pae kō kō i ke olakino, no laila ʻaʻole e hāʻawi i ka loaʻa nui o ke kaupaona [7] . Hana ke kaupaona ma waena o nā meaʻai, ʻo ia hoʻi, ke kaulike ke kō o ke kō i kou kino, kōkua ia e kōkua i ka lilo o ka momona momona no ka wā lōʻihi.

Eia kekahi, ke hāʻawi nei ka mea momona haʻahaʻa i nā avocados i ka paipai ʻana i kahi pohō kaumaha [8] .

pehea e hiki ai iaʻu ke wehe i ka tan

3. Hoʻemi ka Avocado i ke koʻikoʻi oxidative

Hiki i ka hua ke kōkua i ka hōʻemi ʻana i ke koʻikoʻi oxidative i loko o ke kino, i kumu ʻia ke piʻi aʻe nā pae o nā ʻano oxygen olaola ʻino ma muli o ke kaiapuni, nā ʻano ʻai maikaʻi ʻole, nā manaʻo noʻonoʻo, nā maʻi, a me ka hōʻike UV. [9] . ʻO nā antioxidant a me nā waikawa oleic i loko o nā avocados e kōkua i ka hoʻēmi ʻana i ke koʻikoʻi oxidative a pale i ka hōʻino ʻana o DNA a me ka momona e pili ana i ka mumū. ʻO kēia, a laila, hōʻoia ʻia he kuleana maikaʻi i ka hana ʻana i kahi pohō kaumaha olakino e ka hoʻomaikaʻi ʻana i kāu metabolism [10] .

4. Hoʻemi ka Avocado i ka momona o ka ʻōpū

Ua kuhikuhi ʻia nā haʻawina e like me ka waiwai o ka avocado i ka monounsaturated a me nā oleic fatty acid, hiki ke kōkua i ka hōʻemi ʻana i ka momona o ka ʻōpū, kahi e hoʻemi ai i ka makaʻu o ka metabolic Syndrome e pili ana me ka loaʻa pono kino ʻole. Wahi a kahi noiʻi, ʻo ka poʻe i ʻai i nā avocados no ʻehā mau pule, ua hoʻohaʻahaʻa i ko lākou ʻōpū momona e 1.6 kenetene i ka hoʻohālikelike ʻana i nā hua ʻē aʻe [umikumākahi] . Ua hōʻike pū lākou i kahi papa inoa nui o ke kino haʻahaʻa a me ka liʻiliʻi o ka pūhaka.

5. Loaʻa i ka Avocado ka momona olakino

Pili ka momona momona monounsaturated i nā avocados me ka hoʻomaikaʻi ʻia o ke kaupaona a me ka lilo o ka momona, kuhikuhi ʻia nā noiʻi. No ka mea, puhi ʻia lākou i ke kiʻekiʻe kiʻekiʻe ma mua o nā ʻano momona ʻē aʻe, hiki ke hoʻonui i ka helu i puhi ʻia ai ka momona a hiki ke hoʻā i nā kino o ke kino ma hope o ka ʻai ʻana [12] . Ma waho o kēia, kōkua ka momona momona i nā avocados e hōʻemi i ka makemake a hoʻoliʻiliʻi i ka makemake e ʻai ma hope o ka pāʻina ma ke ʻano olakino.

6. Kōkua ka avocado i ka hoʻēmi ʻana i ke kō

Wahi a kahi noiʻi i paʻi ʻia i ka Ka Nūpepa o ka ʻAmelika ʻAmelika Hui Pū ʻIa, ʻo ka ʻai ʻana i ka avocado i kahi lā e hoʻohaʻahaʻa ai i ka nui o nā kolesterol maikaʻi i nā kiʻekiʻe o ke koko o nā mea kaumaha a momona hoʻi [13] . Ma o ka hoʻomaikaʻi ʻana i kahi ʻōnaehana cardiovascular o kekahi, kōkua ka hua i ka hoʻonohonoho ʻana i kou kino i kahi ala pohō kaumaha.

1. ʻAhavado hummus

Nā Pono

500 g moa moa, i hoʻolapalapa ʻia [14]
2 avocados pala i waena, ʻoki ʻia a ihi ʻia
3 aila aila ʻoliva, a me nā mea hou aʻe no ka lawelawe ʻana inā makemake ʻia
1 bsp tbsp tahini
3 tbsp wai lime hou
ʻO 1 kālika kālani, ʻiliʻili ʻia
ʻO ka paʻakai a me ka pepa ʻeleʻele hou
1/8 tsp kumin
1 - 2 mau lau na ka hua liʻiliʻi i ʻokiʻoki ʻia
Nā pepelu ʻulaʻula

Kuhikuhi

Pulse chickpeas, ʻaila ʻoliva, tahini , wai lime, a me kālika i ka mea hana meaʻai a hiki i ka laumā.
ʻO ka wā me ka paʻakai a me ka pepa e ʻono a hoʻohui i ka kumine a me nā avocados a me ka pulse pulse a hiki i ka laumā a me ka momona.
E lawelawe i luna me ka aila ʻoliva hou aku, e kāpīpī me ka cilantro a me nā ʻāpana pepa ʻulaʻula.

2. ʻO ka avocado moa a me ka supima lime

Nā Pono

500 g moa moa ʻole ʻole
1 aila ʻaila ʻoliva
1 kīʻaha ʻokiʻoki ʻia nā aniani
2 jalapeños, lūlū ʻia a ʻeli ʻia
2 cloves kālika, ʻeli ʻia
2 kīʻaha moa moa
2 mau ʻōmato, kāwili ʻia a ʻokiʻoki ʻia
1/2 tsp lepo kumino
ʻO ka paʻakai a me ka pepa ʻeleʻele hou
1/3 kīʻaha cilantro ʻokiʻoki
3 tbsp wai lime hou
3 mau avocados waena, ihi ʻia, ʻoki a ʻokiʻoki ʻia

Kuhikuhi

I loko o kahi ipu hao nui e hoʻomoʻa i 1 tbsp aila ʻoliva ma luna o ka wela waena.
I ka manawa e wela ai, e hoʻohui i nā ʻōmaʻomaʻo a me nā jalapeños a me ka palaʻai a hiki i ka palupalu (2 min) a hoʻohui i ka kālika i nā kekona he 30 i hala iho nei.
Hoʻohui i ka moa moa, ʻōmato, kumino, wā me ka paʻakai a me ka pepa e ʻono a hoʻohui i nā umauma moa.
A laila, lawe mai i ka paila i kahi paila ma kahi wela wela.
E hoʻemi i ka wela i ka waena, e uhi me kahi uhi a ʻae i ka kuke, e hoʻonoe i kekahi manawa (15mins).
E hoʻēmi i ka mea puhi i ka wela mehana, hemo i ka moa mai ka pā a hoʻomaha i nā minuke 5 a laila ʻokiʻoki iā ia.
E hoʻoulu i ka cilantro a me ka wai lime.
Hoʻohui i nā avocados i ka sop ma mua o ka lawelawe ʻana.

Ma kahi palapala hope loa…

Palekana ia e ʻōlelo he nui nā ʻano o nā avocados o kahi meaʻai aloha hōʻemi kaumaha. ʻOiai ʻoe e ʻai i kēia hua ʻōmaʻomaʻo i nā huina kūpono, hiki i ka avocados ke lilo i ʻāpana o kahi papaʻai pohō kaumaha.