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Kuna son avocado don ɗanɗano mai tsami, mai narkewa? da gaske kuna da gaskiya ku yawaita ci. Wannan 'ya'yan itace mai santsi na jiki yana cike da abubuwan gina jiki don kiyaye lafiyar ku.
Amma ban da haka za ku iya sa shi abokin kyawun ku. Bari in gaya muku, a cikin smoothies da juices, ya fi kyau.
Gano wasu hanyoyin da ake amfani da avocado a cikin wannan labarin da 5 amfanin da ba za ku iya tunanin ba.
Kundin na lauya
Avocado smoothie na ku ya ƙunshi abubuwa masu zuwa:
Vitamin K
Vitamin K shine bitamin da ke da hannu wajen zubar da jini. Yana da mai narkewa. An rarraba shi zuwa ƙananan bitamin 2 ciki har da bitamin K1 da bitamin K2. Vitamin K1 ya samo asali ne daga tsire-tsire yayin da na biyu yawanci asalin dabba ne.
Wannan bitamin yana shiga cikin zubar jini ta hanyar taimakawa samuwar jini (idan akwai jini misali) don dakatar da jinin.
Vitamin K ba zai iya shanyewa ga mutanen da ke da matsalolin da suka shafi hanji ba. Rashin wannan bitamin na iya haifar da osteoporosis.
Vitamin K kuma yana aiki a cikin aikin sauran bitamin. Misali, bitamin K yana aiki tare da bitamin D a cikin ginin kashi da ma'aunin calcium gaba daya.
B bitamin
Da ake kira rukunin bitamin B, bitamin B suna taka muhimmiyar rawa a cikin metabolism. Suna aiki akan aikin tsarin rigakafi, akan makamashin da muke buƙata.
Har ila yau, suna ba da damar jiki don daidaita furotin, fats da carbohydrates da ake cinyewa yadda ya kamata. Godiya ga ayyukansu, fatarmu tana da kyau kuma tana da kariya. Suna kuma aiki a cikin ma'auni na tsarin jin tsoro (1).
Folate (bitamin B9) a cikin avocado yana shiga cikin haɗin DNA da kuma samar da jajayen ƙwayoyin jini. Hakanan yana taka muhimmiyar rawa a cikin tsarin juyayi da rigakafi.
Don karanta: Ƙananan ruwan 'ya'yan itace seleri don cika da bitamin
Abubuwan da ba a ƙoshi ba
Avocado yana kunshe ne da yawa daga cikin sinadarai marasa kitse. Muna raba kitse zuwa iyalai 3. Unsaturated fatty acids waɗanda suka fito daga duniyar shuka kuma waɗanda suka haɗa da avocado.
Monounsaturated fatty acids waɗanda asalin dabba ne da trans fats waɗanda ake samu ta hanyoyin sinadarai don biyan bukatun masana'antar abinci.
Unsaturated m acid suna da hannu a cikin hormonal kira. Suna kuma ba da kuzari ga jiki. Suma wadannan kitse suna yaki da hawan jini.
Lutein
lutein shine antioxidant da ake samu a cikin avocado. Ya fito ne daga dangin carotenoid. Yana tallafawa gani ta hanyar kare shi daga macular degeneration. Macular degeneration yana tasowa da shekaru kuma a ƙarshe yana haifar da cataracts.
Don karanta: Me yasa ake shan ruwan karas?
zaruruwa
avocado yana da wadata a cikin fiber na abinci. Lokacin da kuke cin abinci mai arziki a cikin fiber, kuna haɓaka kawar da abubuwan sharar gida ta hanyar stool.
Fiber na abinci yana kunshe da fiber mai narkewa da fiber maras narkewa. Filayen da ke cikin avocado ba su narkewa kuma suna narkewa ba kamar yawancin abubuwan gina jiki ba.
Fiber mara narkewa yana kiyaye kaddarorin sa yayin da yake wucewa ta hanyar narkewar abinci. A maimakon haka waɗannan zaruruwa za su sha ruwa a maimakon su sha ruwa. Wannan zai inganta laushi na stool.
antioxidants
Avocado yana da wadata a cikin antioxidants ciki har da oleic acid. Abincin abinci mai arziki a cikin antioxidants yana kare kariya daga cututtuka masu lalacewa.
Amfanin avocado
A laxative a hannu
Zaɓuɓɓukan da ke cikin avocado za su, bayan cinyewa, su rufe cikin ciki don kare shi. Wannan zai sauƙaƙe fitar da sharar gida.
Bugu da ƙari, zaruruwa marasa narkewa suna ba da jin daɗin jin daɗi lokacin cinyewa. Wannan zai ba ku damar cin abinci kaɗan kuma ku rage nauyi cikin sauƙi lokacin cin abinci.
Ta hanyar shan avocado akai-akai, kuna hana alamun hanji mai saurin fushi da ciwon daji na hanji. An yi la'akari da cewa 100 g na avocado ya ƙunshi 6,7 g na fiber.
Fiber kuma yana da mahimmanci a cikin abincin masu ciwon sukari na 2. Suna taimakawa wajen kula da kyakkyawan matakin glucose a cikin jini. Bugu da ƙari, suna rage haɗarin hauhawar jini a cikin masu ciwon sukari.
Don kyawawan fata
Jikin ku yana yin collagen daga fibroblasts. Collagen yana ba da damar hydration na fata naka, elasticity, suppleness, taushi. Bayan shekaru 25, samar da collagen a cikin jiki yana raguwa, yana haifar da tsufa na fata.
Elastin da glycoproteins da ke ƙunshe a cikin collagen suna ba da ayyukan rigakafin tsufa ta hanyar haɗin kai da kyallen takarda da babban elasticity na fata.
Ta hanyar cin abinci da ke haɓaka haɓakar collagen, a kaikaice muna kunna samar da collagen mafi girma don kyau da kariya daga fatarmu. Avocado ta hanyar samuwar collagen da yake haifarwa zai taimaka maka kiyaye kyawawan fata.
Bugu da kari, avocado yana dauke da bitamin A, C da E wadanda su ne muhimman abubuwan gina jiki wajen kariya da sabunta fata.
Ta hanyar acid fatty acid ɗin sa, avocado magani ne mai kyau ga bushewar fata saboda yana ba da damar samar da ruwa mai kyau na fata.
A cikin kariya ga masu fama da ciwon sukari
Ba kamar fiber mai narkewa ba, fiber mai narkewa da ke wucewa ta hanyar narkewar abinci yana narkewa (2). Wadannan zaruruwa suna rushewa zuwa wani abu na gelatinous wanda zai rufe hanyar narkewa. Abun gelatinous zai kama mummunan kitse da ake cinyewa yayin cin abinci.
Wannan zai taimaka rage matakan cholesterol na jini. Hakanan zai iyakance sha glucose. Ciwon sukari yana faruwa ne daga wuce haddi na glucose a cikin jini.
Haƙiƙa cuta ce ta metabolism metabolism. Ta hanyar cinye ruwan 'ya'yan itacen avocado, filaye masu narkewa za su ba da izinin kama glucose mai yawa a cikin tarko, yana ba da damar daidaita matakin sukari.
Ciwon sukari wani lokaci yana haifar da matsalolin gani ko cututtukan zuciya saboda yawan glucose zai sa tasoshin su taurare kuma jini ya toshe (3).
Don karanta: Duk amfanin ruwan 'ya'yan itacen fennel
A cikin rigakafin cututtukan zuciya da hauhawar jini
Abubuwan fatty acid ɗin monounsaturated da ke cikin avocado sune kyakkyawan tushen gina jiki don kulawa da kare tsarin zuciya.
A cikin binciken da aka yi na berayen maza 15, an ba su avocado don auna tasirin abubuwan kitse na avocado akan hauhawar jini.
Bayan makonni 5, berayen da ke ciyar da avocado sun ga triglycerides sun ragu da kashi 27% yayin da sauran berayen ba su sami wani canji ba. Bugu da kari, LDL cholesterol (mai kyau cholesterol) ya karu da 17% (4).
Masu binciken sun kammala cewa mahadi masu gina jiki a cikin avocado suna taimakawa kariya ko hana yawan matakan triglycerides a cikin jini. Suna kuma ba da izinin rage mummunan cholesterol.
Wanda ke da sha'awar rigakafin hauhawar jini da cututtukan zuciya.
Avocado ruwan 'ya'yan itace da smoothie girke-girke
Akwai nau'ikan avocado da yawa. Don santsi mai kyau, fi son avocado masu ƙarfi, amma ba wuya ba. Lokacin da avocado ya yi tauri, yana nufin bai kai balaga ba kafin a tsince shi. A cikin yanayin santsi, za mu yi amfani da blender don karamin blender
A ɓangaren litattafan almara a cikin wannan harka ba ya dandana haka santsi da kuma dadi. Tabbas baya ƙunsar duk abubuwan sinadirai masu gina jiki.
Idan avocado naka ya yi laushi don taɓawa, kar a saya. A gaskiya za a sami dama mai kyau cewa ba za a iya ci ba, bazuwar 'ya'yan itacen ya fara. Ruwan ruwan ku zai zama mafi muni.
Wasu mutane sun dogara da launin fata, amma wannan ba koyaushe ba ne a fili saboda launin fata ya dogara da nau'in avocado. Ina duba lauyoyina ta hanyar tabawa kafin zabar su.
Don karanta: Mafi kyawun ruwan tsutsotsinmu (mafi kyau ga lafiyar ku)
Avocado smoothie tare da madara
Za ka bukatar:
- 2 lauyoyi
- Kofin madara na 1
- Cokali 4 na zuma
- 1 tsunkule na kirfa
Shiri
- Yanke avocado dinki biyu bayan kin wanke su
- Cire ramin kuma cire ɓangarorin
- Ƙara su a cikin blender tare da kofin madara
- Mix don ƴan daƙiƙa
- Sai ki zuba zuma da kirfa sai ki gauraya a karo na biyu
- Zuba abinda ke ciki a cikin gilashi kuma jira ƴan daƙiƙa kaɗan don kumfa ya sauko.
- Kuna iya ƙara kankara cubes zuwa gare shi.
Gida na gina jiki
Wannan girke-girke mai sauƙi zai ba ku damar sake cika kuzarinku tare da ƙimar sinadirai na zuma, madara da avocados.
Ruwan avocado tare da ruwan lemu da ayaba
Za ka bukatar:
- ½ lauya
- ½ ayaba
- orange
- ½ kofin alayyahu
Shiri
A wanke kuma yanke kayan aikin ku. Don dandano mai santsi, sanya yankakken lemu na 'yan sa'o'i don daskare.
Zuba komai a cikin blender
Rage abinci har sai an haɗa abincin da kyau kuma yanayin ya zama santsi ga abin da kuke so (5).
Saka a cikin firiji ko ku ci shi nan da nan.
Gida na gina jiki
Don guje wa maimaita maƙarƙashiya, ana ba da shawarar wannan smoothie mai ƙarfi. Yana ba ku damar cinye fiber mai yawa a cikin abin sha mai daɗi saboda yawancin abincin fiber ɗin mu ba shi da kyau.
Masu ciwon sukari a cewar likitoci suna buƙatar cin abinci na yau da kullun na 25-50 na fiber kowace rana. Wannan smoothie ya dace da su don yin rabon fiber na yau da kullun.
Kammalawa
Idan kuna buƙatar mai mai kyau don daidaita abincin ku, ana ba da shawarar ruwan avocado sosai. Hakanan zai taimaka maka iyakance haɗarin maƙarƙashiya, ulcerative colitis.
Yana daya daga cikin abincin da ke da kitse mai kyau wanda zaka iya cinye shi da kwanciyar hankali idan akwai matsalolin zuciya da jijiyoyin jini ko ciwon sukari.
Shin kun san wani girke-girke na avocado smoothie? Tawagar mu za ta yi farin cikin jin ta bakinku.