txheem
Koj puas nyiam avocado rau nws cov creamy, melting saj? koj yeej muaj cai noj nws ntau zaus. Cov txiv hmab txiv ntoo du no tau ntim nrog cov khoom noj kom koj noj qab haus huv.
Tab sis nyob rau hauv tas li ntawd, koj muaj peev xwm ua rau nws koj zoo nkauj phooj ywg. Cia kuv qhia koj, hauv smoothies thiab kua txiv, nws tseem zoo dua.
Tshawb nrhiav lwm txoj hauv kev los haus avocado hauv kab lus no ntxiv rau 5 cov txiaj ntsig uas koj tsis tuaj yeem xav txog.
Tus kws lij choj muaj pes tsawg leeg
Koj cov avocado smoothie muaj cov as-ham hauv qab no:
Vitamin K
Vitamin K yog vitamin uas muaj feem xyuam rau cov ntshav txhaws. Nws yog rog soluble. Nws tau muab faib ua 2 sub vitamins suav nrog vitamin K1 thiab vitamin K2. Vitamin K1 yog cov nroj tsuag keeb kwm thaum lub thib ob feem ntau yog tsiaj keeb kwm.
Cov vitamin no koom nrog hauv cov ntshav txhaws los ntawm kev pab tsim cov ntshav txhaws (piv txwv li los ntshav) kom tsis txhob los ntshav.
Vitamin K tsis tuaj yeem nqus tau los ntawm cov neeg muaj teeb meem ntawm plab hnyuv. Tsis muaj cov vitamin no tuaj yeem ua rau osteoporosis.
Vitamin K kuj ua haujlwm ntawm lwm cov vitamins. Piv txwv li, vitamin K ua haujlwm nrog vitamin D hauv kev tsim cov pob txha thiab tag nrho cov calcium tshuav.
B vitamins
Hu ua B vitamin complexes, B vitamins ua lub luag haujlwm tseem ceeb hauv cov metabolism. Lawv ua rau kev ua haujlwm ntawm lub cev tiv thaiv kab mob, ntawm lub zog uas peb xav tau.
Lawv kuj tso cai rau lub cev kom zoo assimilate cov proteins, rog thiab carbohydrates noj. Ua tsaug rau lawv cov haujlwm, peb cov tawv nqaij zoo nkauj thiab tiv thaiv. Lawv kuj ua rau qhov sib npaug ntawm lub paj hlwb (1).
Cov folate (vitamin B9) hauv avocado yog koom nrog hauv DNA synthesis thiab tsim cov qe ntshav liab. Nws kuj ua lub luag haujlwm tseem ceeb hauv lub paj hlwb thiab kev tiv thaiv kab mob.
Nyeem ntxiv: Ib me ntsis kua txiv celery kom puv nrog cov vitamins
Cov roj ntsha tsis txaus
Avocado yog tsim los ntawm unsaturated fatty acids ntau. Peb faib cov rog ua 3 tsev neeg. Unsaturated fatty acids uas tau los ntawm cov nroj tsuag ntiaj teb thiab uas suav nrog avocado.
Monounsaturated fatty acids uas yog cov tsiaj keeb kwm thiab cov rog trans uas tau txais los ntawm cov txheej txheem chemical kom ua tau raws li qhov xav tau ntawm kev lag luam khoom noj.
Unsaturated fatty acids koom nrog hauv hormonal synthesis. Lawv kuj muab lub zog rau lub cev. Cov rog no kuj tua cov ntshav siab.
Lutein
lutein yog ib qho antioxidant muaj nyob hauv avocado. Nws yog los ntawm tsev neeg carotenoid. Nws txhawb qhov muag pom los ntawm kev tiv thaiv los ntawm macular degeneration. Macular degeneration tshwm sim thaum muaj hnub nyoog thiab thaum kawg ua rau cataracts.
Nyeem kuj: Vim li cas haus cov kua txiv carrot?
fibers
avocado yog nplua nuj nyob rau hauv kev noj haus fiber ntau. Thaum koj noj cov zaub mov uas muaj fiber ntau, koj txhawb kev tshem tawm cov khoom pov tseg los ntawm cov quav.
Kev noj haus fiber ntau yog tsim los ntawm soluble fiber thiab insoluble fiber. Cov fibers muaj nyob rau hauv avocado yog insoluble thiab soluble tsis zoo li ntau cov as-ham.
Insoluble fiber khaws nws cov khoom tsis zoo thaum nws dhau los ntawm lub plab zom mov. Cov fibers no yuav nqus dej es tsis txhob nqus dej. Qhov no yuav txhawb qhov softening ntawm cov quav.
antioxidants
Avocado yog nplua nuj nyob rau hauv antioxidants nrog rau oleic acid. Kev noj zaub mov nplua nuj nyob hauv antioxidants tiv thaiv cov kab mob degenerative.
Cov txiaj ntsig ntawm avocado
Ib tug laxative ntawm tes
Cov fibers uas muaj nyob rau hauv avocado yuav, tom qab noj, npog sab hauv lub plab los tiv thaiv nws. Qhov no yuav pab txhawb kev khiav tawm ntawm cov khib nyiab.
Tsis tas li ntawd, insoluble fibers muab qhov kev xav ntawm satiety thaum noj. Qhov no yuav cia koj noj me me thiab poob phaus yooj yim dua thaum noj zaub mov.
Los ntawm kev noj avocado tsis tu ncua, koj tiv thaiv cov tsos mob ntawm plab hnyuv thiab mob qog noj ntshav. Nws suav hais tias 100 g ntawm avocado muaj 6,7 g ntawm fiber.
Fiber kuj tseem ceeb hauv kev noj haus ntawm cov neeg mob ntshav qab zib hom 2. Lawv pab tswj kom muaj qib qabzib zoo hauv cov ntshav. Tsis tas li ntawd, lawv txo qhov kev pheej hmoo ntawm arterial hypertension hauv cov ntshav qab zib.
Rau cov tawv nqaij zoo nkauj
Koj lub cev ua collagen los ntawm fibroblasts. Lub collagen tso cai rau hydration ntawm koj daim tawv nqaij, nws elasticity, nws suppleness, nws softness. Tom qab 25 xyoos, kev tsim cov collagen hauv lub cev poob qis, ua rau muaj kev laus ntawm daim tawv nqaij.
Cov elastin thiab glycoproteins muaj nyob rau hauv collagen muab kev tiv thaiv kev laus ua haujlwm los ntawm kev sib koom ua ke ntawm cov ntaub so ntswg thiab elasticity ntawm daim tawv nqaij.
Los ntawm kev noj cov zaub mov uas txhawb kev tsim collagen, peb indirectly qhib collagen ntau lawm rau kev zoo nkauj thiab kev tiv thaiv ntawm peb cov tawv nqaij. Lub avocado los ntawm kev tsim ntawm collagen nws induces yuav pab koj kom zoo nkauj daim tawv nqaij.
Tsis tas li ntawd, avocado muaj cov vitamins A, C thiab E uas yog qhov tseem ceeb ntawm cov as-ham hauv kev tiv thaiv thiab rejuvenation ntawm daim tawv nqaij.
Los ntawm nws cov unsaturated fatty acids, avocado yog ib qho kev kho zoo rau cov tawv nqaij qhuav vim nws tso cai rau dej zoo ntawm daim tawv nqaij.
Hauv kev tiv thaiv cov neeg mob ntshav qab zib
Tsis zoo li insoluble fiber, soluble fiber dhau los ntawm lub plab zom mov dissolves (2). Cov fibers no tawg mus rau hauv gelatinous tshuaj uas yuav npog lub plab zom mov. Cov tshuaj gelatinous yuav ntes cov rog tsis zoo noj thaum noj mov.
Qhov no yuav pab txo qis cov roj cholesterol. Nws tseem yuav txwv qhov nqus ntawm cov piam thaj. Ntshav qab zib yog tshwm sim los ntawm cov piam thaj ntau dhau hauv cov ntshav.
Qhov tseeb, nws yog ib qho teeb meem ntawm carbohydrate metabolism. Los ntawm kev noj cov kua txiv avocado, cov fibers soluble yuav tso cai rau cov piam thaj ntau dhau, uas tso cai rau kev tswj cov suab thaj.
Ntshav qab zib qee zaum ua rau muaj teeb meem tsis pom kev lossis kab mob plawv vim tias cov piam thaj ntau dhau yuav ua rau cov hlab ntsha tawv thiab cov ntshav txhaws (3).
Nyeem: Tag nrho cov txiaj ntsig ntawm fennel kua txiv
Hauv kev tiv thaiv kab mob plawv thiab ntshav siab
Cov monounsaturated fatty acids muaj nyob rau hauv avocado yog qhov zoo ntawm cov as-ham los tswj thiab tiv thaiv kab mob plawv.
Hauv kev tshawb fawb ntawm 15 tus txiv neej nas, lawv tau muab avocado los ntsuas cov txiaj ntsig ntawm cov rog rog ntawm avocado rau ntshav siab.
Tom qab 5 lub lis piam, cov nas noj avocado pom lawv cov triglycerides poob los ntawm 27% thaum lwm tus nas tsis tau hloov pauv. Tsis tas li ntawd, LDL roj (cholesterol) zoo tau nce 17% (4).
Cov kws tshawb fawb tau xaus lus tias cov khoom noj khoom haus hauv avocado pab tiv thaiv lossis tiv thaiv cov qib triglycerides hauv cov ntshav. Lawv kuj tso cai rau txo qis cov roj cholesterol.
Uas muaj kev txaus siab rau kev tiv thaiv kev kub siab thiab kab mob plawv.
Avocado kua txiv thiab smoothie zaub mov txawv
Muaj ntau ntau yam ntawm avocados. Rau ib tug zoo smoothie, nyiam avocados uas ruaj, tab sis tsis nyuaj. Thaum avocado tawv, nws txhais tau hais tias nws tsis tau mus txog kev loj hlob ua ntej nws tau khaws. Nyob rau hauv cov ntaub ntawv ntawm smoothie, peb yuav siv ib tug blender rau ib tug mini blender
Lub pulp nyob rau hauv cov ntaub ntawv no tsis saj li smooth thiab qab. Nws yeej tsis muaj tag nrho cov khoom noj khoom haus.
Yog tias koj avocado xav tias mos txaus rau qhov kov, tsis txhob yuav nws. Nyob rau hauv qhov tseeb yuav muaj lub caij nyoog zoo uas nws yuav inedible, lub decomposition ntawm txiv hmab txiv ntoo pib. Koj cov kua txiv yuav phem dua.
Qee tus neeg cia siab rau cov xim ntawm daim tawv nqaij, tab sis qhov no tsis yog ib txwm pom tseeb vim tias cov xim ntawm daim tawv nqaij nyob ntawm ntau yam ntawm avocado. Kuv xyuas kuv cov kws lij choj los ntawm kev kov ua ntej xaiv lawv.
Nyeem: Peb cov kua txiv hmab txiv ntoo zoo tshaj plaws (zoo rau koj noj qab haus huv)
Avocado smoothie nrog mis nyuj
Koj yuav tsum tau:
- 2 kws lij choj
- 1 khob mis nyuj
- 4 diav ntawm zib ntab
- 1 pinch ntawm cinnamon
Kev npaj
- Txiav koj cov avocados hauv ib nrab tom qab ntxuav lawv
- Tshem tawm lub qhov thiab tshem tawm cov pulps
- Ntxiv lawv mus rau lub blender nrog koj khob mis nyuj
- Sib tov rau ob peb feeb
- Tom qab ntawd ntxiv zib mu thiab cinnamon ces sib tov ob zaug
- Ncuav cov ntsiab lus rau hauv ib lub khob thiab tos ob peb feeb kom npaus nqis.
- Koj tuaj yeem ntxiv cov dej khov rau nws.
Tus nqi noj haus
Daim ntawv qhia yooj yim no yuav tso cai rau koj los ua kom koj lub zog ntxiv nrog cov khoom noj muaj txiaj ntsig ntawm zib ntab, mis nyuj thiab avocados.
Avocado kua txiv nrog kua txiv kab ntxwv thiab txiv tsawb
Koj yuav tsum tau:
- ½ tus kws lij choj
- . Txiv tsawb
- txiv kab ntxwv
- ½ khob ntawm spinach
Kev npaj
Ntxuav thiab txiav koj cov khoom xyaw. Rau kev saj du, muab koj cov txiv kab ntxwv hlais rau ob peb teev kom khov.
Ncuav txhua yam rau hauv koj lub blender
Txo cov zaub mov kom txog thaum cov zaub mov zoo sib xyaw thiab kev ntxhib los mos zoo li koj nyiam (5).
Muab tso rau hauv lub tub yees los yog noj tam sim ntawd.
Tus nqi noj haus
Txhawm rau kom tsis txhob muaj cem quav, qhov no smoothie tau pom zoo. Nws tso cai rau koj kom haus fiber ntau hauv cov dej qab zib vim tias ntau thiab ntau peb cov zaub mov fiber ntau tsis zoo.
Mob ntshav qab zib mellitus raws li kws kho mob xav tau kev noj haus txhua hnub ntawm 25-50 grams fiber ntau ib hnub. Cov smoothie no zoo meej rau lawv los ua lawv cov fiber ntau txhua hnub.
xaus
Yog tias koj xav tau cov rog zoo kom sib npaug koj cov zaub mov, kua txiv avocado tau pom zoo. Nws tseem yuav pab koj txo qhov kev pheej hmoo ntawm cem quav, ulcerative colitis.
Nws yog ib qho ntawm cov khoom noj uas muaj cov rog zoo uas koj tuaj yeem noj nrog kev thaj yeeb ntawm lub siab thaum muaj teeb meem plawv lossis ntshav qab zib.
Koj puas paub lwm daim ntawv qhia avocado smoothie? Peb pab neeg yuav zoo siab tau hnov los ntawm koj.