Contents
Makemake ʻoe i ka avocado no kona ʻono hoʻoheheʻe? pono maoli ʻoe e ʻai pinepine. Hoʻopiha ʻia kēia hua ʻiʻo maʻemaʻe me nā meaʻai e mālama ai i kou olakino.
Akā, hiki iā ʻoe ke hoʻolilo iā ia i hoaaloha nani. E haʻi aku wau iā ʻoe, i loko o nā smoothies a me nā wai, ʻoi aku ka maikaʻi.
E ʻike i nā ala ʻē aʻe e ʻai ai i ka avocado ma kēia ʻatikala hoʻohui 5 nā pōmaikaʻi hiki ʻole iā ʻoe ke noʻonoʻo.
Ka haku o ka loio
Loaʻa i kāu smoothie avocado nā meaʻai penei:
Vitamin K
ʻO ka Vitamin K kahi huaʻai e pili ana i ke koko koko. He mea hoʻoheheʻe momona. Hoʻokaʻawale ʻia ia i ʻelua mau huaora me ka huaora K2 a me ka huaora K1. No ka mea kanu ka Vitamin K2 a ʻo ka lua no ka holoholona.
Hoʻokomo ʻia kēia huaora i ka hoʻopaʻa ʻana o ke koko ma ke kōkua ʻana i ke kūkulu ʻana i nā ʻāpana koko (inā he laʻana ke koko) e hoʻōki i ke koko.
ʻAʻole hiki ke komo i ka Vitamin K e ka poʻe me nā pilikia pili i ka ʻōpū. ʻO ka nele o kēia huaora hiki ke alakaʻi i ka osteoporosis.
Hana pū ka Vitamin K i ka hana o nā huaora ʻē aʻe. No ka laʻana, hana ka huaora K me ka huaʻa D i ka hana iwi a me ke koena calcium holoʻokoʻa.
B huaʻai
Kapa ʻia ʻo B vitamin complexes, he kuleana koʻikoʻi nā huaora B i ka metabolism. Hana lākou i ka hana o ka ʻōnaehana pale, ma ka ikehu e pono ai mākou.
Hāʻawi lākou i ke kino e hoʻopili pono i nā proteins, nā momona a me nā haʻahaʻa i ʻai ʻia. Mahalo i kā lākou mau hana, nani a pale ʻia ko mākou ʻili. Hana pū lākou i ke kaulike o ka ʻōnaehana nerve (1).
ʻO ka folate (vitamin B9) i loko o ka avocado e pili ana i ka synthesis DNA a me ka hana ʻana i nā ʻāpana koko ʻulaʻula. He kuleana koʻikoʻi nō hoʻi ia i ka ʻōnaehana nerve a me ka ʻōnaehana pale.
E heluhelu: He wai celery liʻiliʻi e hoʻopiha i nā huaora
Nā waikawa momona momona ʻole
ʻO ka avocado ka hapa nui o nā waikawa momona unsaturated. Māhele mākou i nā momona i 3 ʻohana. ʻO nā ʻakika momona ʻole i loaʻa mai ka honua mea kanu a me ka avocado.
ʻO nā momona momona monounsaturated no nā holoholona a me nā momona trans i loaʻa i nā kaʻina kemika e hoʻokō i nā pono o ka ʻoihana meaʻai.
Hoʻokomo ʻia nā ʻakika momona unsaturated i ka hoʻohui ʻana i ka hormonal. Hāʻawi pū lākou i ka ikehu i ke kino. Ke hakakā nei kēia mau momona i ke koko kiʻekiʻe.
Lutein
ʻO ka lutein kahi antioxidant i loaʻa i ka avocado. No ka ʻohana carotenoid. Kākoʻo ia i ka ʻike maka ma o ka pale ʻana mai ka macular degeneration. Hoʻomaka ka macular degeneration me ka makahiki a hiki i ka maʻi cataracts.
E heluhelu: No ke aha e inu ai i ka wai kāloti?
olona,
Loaʻa ka avocado i ka fiber dietary. Ke ʻai ʻoe i kahi meaʻai momona i ka fiber, hoʻolaha ʻoe i ka hoʻopau ʻana i nā huahana ʻōpala ma o ka ʻōpala.
Hana ʻia ka fiber meaʻai me ka fiber soluble a me ka fiber insoluble. ʻAʻole hiki ke hoʻoheheʻe ʻia nā fiber i loko o ka avocado e like me ka nui o nā meaʻai.
Mālama ka fiber insoluble i kona mau waiwai i kona hele ʻana ma ka ʻāpana digestive. E hoʻomoʻi kēia mau fiber i ka wai ma mua o ka lawe ʻia ʻana e ka wai. E hoʻoikaika kēia i ka palupalu o ka ʻili.
antioxidants
Loaʻa ka avocado i nā antioxidants me ka oleic acid. ʻO kahi meaʻai waiwai i nā antioxidants e pale aku i nā maʻi degenerative.
Nā pōmaikaʻi o ka avocado
He laxative ma ka lima
ʻO nā fiber i loko o ka avocado, ma hope o ka ʻai ʻana, e uhi i loko o ka ʻōpū e pale ai. E maʻalahi kēia i ka hoʻokuʻu ʻana i ka ʻōpala.
Eia kekahi, hāʻawi nā fiber insoluble i ka manaʻo o ka satiety ke ʻai ʻia. ʻO kēia ka mea e hiki ai iā ʻoe ke ʻai liʻiliʻi a lilo i ke kaumaha maʻalahi ke ʻai.
Ma ka ʻai mau ʻana i ka avocado, pale ʻoe i nā hōʻailona o ka ʻōpū huhū a me ka maʻi kanulau. Manaʻo ʻia ʻo 100 g o ka avocado he 6,7 g o ka fiber.
He mea nui hoʻi ka fiber i ka ʻai o ka poʻe me ka maʻi maʻi type 2. Kōkua lākou i ka mālama ʻana i kahi pae maikaʻi o ka glucose i ke koko. Eia kekahi, hoʻemi lākou i ka hopena o ka hypertension arterial i ka maʻi maʻi.
No ka ʻili nani
Hana kou kino i ka collagen mai nā fibroblasts. Hāʻawi ka collagen i ka hydration o kou ʻili, kona elasticity, kona momona, kona palupalu. Ma hope o 25 mau makahiki, emi ka hana ʻana o ka collagen i loko o ke kino, ka hopena o ka ʻelemakule o ka ʻili.
ʻO ka elastin a me nā glycoproteins i loko o ka collagen e hāʻawi i nā hana anti-aging e ka hui ʻana o nā ʻiʻo a me ka elasticity nui o ka ʻili.
Ma ka ʻai ʻana i nā meaʻai e hoʻoikaika ai i ka hoʻokumu ʻana o ka collagen, hoʻōla ʻole mākou i ka hana collagen nui aʻe no ka nani a me ka pale o ko mākou ʻili. ʻO ka avocado ma o ka hoʻokumu ʻia ʻana o ka collagen e kōkua iā ʻoe e mālama i ka ʻili nani.
Eia kekahi, loaʻa i ka avocado nā huaora A, C a me E he kumu nui o nā meaʻai i ka pale a me ka hou o ka ʻili.
Ma muli o kāna mau momona momona ʻole, he lāʻau maikaʻi ka avocado e kūʻē i ka ʻili maloʻo no ka mea hiki ke hoʻomaʻemaʻe maikaʻi i ka ʻili.
I ka pale ʻana i ka poʻe e noho ana me ka maʻi diabetes
ʻAʻole e like me ka fiber hiki ʻole ke hoʻoheheʻe ʻia, hoʻoheheʻe ʻia ka fiber soluble e hele ana ma ka ʻāpana digestive (2). Hoʻokaʻawale kēia mau mea i loko o kahi mea gelatinous e uhi ai i ka ʻāpana digestive. E hopu ka mea gelatinous i nā momona maikaʻi ʻole i ʻai ʻia i ka wā ʻai.
E kōkua kēia i ka hoʻemi ʻana i ke kiʻekiʻe o ka cholesterol koko. E kaupalena ʻia ka ʻai ʻana o ka glucose. ʻO ka maʻi maʻi ma muli o ka nui o ka glucose i loko o ke koko.
He pilikia maoli nō ia o ka metabolism carbohydrate. Ma ka ʻai ʻana i ka wai avocado, e ʻae nā fiber soluble e paʻa i ka glucose keu, e ʻae i ka hoʻoponopono ʻana i ke kiʻekiʻe o ke kō.
ʻO ka maʻi maʻi i kekahi manawa ke alakaʻi i nā pilikia ʻike a i ʻole ka maʻi maʻi cardiovascular no ka mea ʻo ka nui o ka glucose e hoʻopaʻaʻa i nā kīʻaha a e ʻaʻa ke koko (3).
E heluhelu: ʻO nā pono āpau o ka wai fennel
I ka pale ʻana i ka maʻi cardiovascular a me ka hypertension
ʻO nā momona momona monounsaturated i loko o ka avocado he kumu maikaʻi ia o nā meaʻai e mālama a pale i ka ʻōnaehana cardiovascular.
Ma ke aʻo ʻana o 15 mau ʻiole kāne, ua hāʻawi ʻia lākou i ka avocado e ana i ka hopena o nā mea momona o ka avocado ma ke hypertension.
Ma hope o 5 pule, ʻike nā ʻiole hānai ʻai avocado i ka hāʻule ʻana o kā lākou triglycerides e 27% aʻo ke koena o nā ʻiole ʻaʻole i hoʻololi ʻia. Eia hou, ua hoʻonui ʻia ka LDL cholesterol (ka cholesterol maikaʻi) e 17% (4).
Ua hoʻoholo ka poʻe noiʻi ʻo nā pūhui meaʻai i loko o ka avocado e kōkua i ka pale a pale ʻana paha i nā kiʻekiʻe o nā triglycerides i ke koko. ʻAe lākou i ka hōʻemi ʻana i ka cholesterol maikaʻi ʻole.
He mea hoihoi ia i ka pale ʻana i ka hypertension a me ka maʻi cardiovascular.
ʻO ka wai ʻavocado a me nā meaʻai smoothie
Nui nā ʻano o nā avocados. No ka smoothie maikaʻi, makemake i nā avocados paʻa, ʻaʻole paʻakikī. I ka paʻakikī o ka avocado, ʻo ia hoʻi, ʻaʻole i oʻo ʻo ia ma mua o ka ʻohi ʻia ʻana. I ka hihia o ka smoothie, e hoʻohana mākou i kahi mea hoʻohui no ka mini blender
ʻO ka pulp i kēia hihia ʻaʻole ʻono i ka maʻalahi a me ka ʻono. ʻOiaʻiʻo, ʻaʻole i loaʻa nā waiwai meaʻai a pau.
Inā palupalu kou avocado i ka hoʻopā ʻana, mai kūʻai. ʻO ka ʻoiaʻiʻo, ʻaʻole hiki ke ʻai ʻia, ua hoʻomaka ka palaho o ka hua. E ʻoi aku ka ʻino o kāu wai.
Ke hilinaʻi nei kekahi poʻe i ka waihoʻoluʻu o ka ʻili, akā ʻaʻole maopopo kēia no ka mea pili ka waihoʻoluʻu o ka ʻili i nā ʻano avocado. E nānā au i kaʻu loio ma ka hoʻopā ʻana ma mua o ke koho ʻana iā lākou.
E heluhelu: ʻO kā mākou wai ilo maikaʻi loa (maikaʻi no kou olakino)
Avocado smoothie me ka waiū
Oe e Pono:
- 2 loio
- 1 kīʻaha waiū
- 4 punetēpu o ka meli
- 1 kiʻi kinamona
e hoomakaukau ai
- E ʻoki i kāu avocados i ka hapalua ma hope o ka holoi ʻana
- Wehe i ka lua a wehe i nā pulps
- E hoʻohui iā lākou i ka blender me kāu kīʻaha waiū
- Hui no kekahi mau kekona
- A laila hoʻohui i ka meli a me ke kinamona a hui hou i ka lua o ka manawa
- E ninini i nā mea i loko o ke aniani a kali i kekahi mau kekona no ka iho ʻana o ka huʻa.
- Hiki iā ʻoe ke hoʻohui i nā pahu hau iā ia.
Waiwai waiwai
ʻO kēia meaʻai maʻalahi e ʻae iā ʻoe e hoʻopiha i kou ikehu me nā waiwai waiwai o ka meli, ka waiū a me nā avocados.
ʻO ka wai ʻavokado me ka wai ʻalani a me ka maiʻa
Oe e Pono:
- ½ loio
- ½ maiʻa
- alani
- ½ kīʻaha spinach
e hoomakaukau ai
E holoi a ʻokiʻoki i kāu mau meaʻai. No ka ʻono maikaʻi, e kau i kāu mau ʻāpana ʻalani no kekahi mau hola e maloʻo ai.
E ninini i nā mea a pau i kāu blender
E ho'ēmi i ka meaʻai a hiki i ka hoʻohui maikaʻi ʻana o ka meaʻai a maʻemaʻe ke kino e like me kou makemake (5).
E waiho i loko o ka pahu hau a ʻai koke.
Waiwai waiwai
No ka pale ʻana i ka constipation, ua paipai ikaika ʻia kēia smoothie. Hiki iā ʻoe ke ʻai i ka nui o ka fiber i loko o kahi inu ʻono no ka mea ʻoi aku ka nui o kā mākou meaʻai fiber ʻilihune.
ʻO ka maʻi maʻi maʻi e like me nā kauka e pono ai i kēlā me kēia lā he 25-50 grams o ka fiber i kēlā me kēia lā. He kūpono kēia smoothie no lākou e hana i kā lākou ʻāpana fiber i kēlā me kēia lā.
Panina
Inā makemake ʻoe i ka momona maikaʻi no ke kaulike ʻana i kāu ʻai, ʻoi aku ka maikaʻi o ka wai avocado. E kōkua pū ia iā ʻoe e kaupalena i ka pilikia o ka constipation, ulcerative colitis.
ʻO ia kekahi o nā meaʻai me nā momona maikaʻi e hiki iā ʻoe ke ʻai me ka maluhia o ka noʻonoʻo inā loaʻa nā pilikia cardiovascular a i ʻole diabetes.
Ua ʻike paha ʻoe i kekahi ʻano meaʻai smoothie avocado? E hauʻoli kā mākou hui i ka lohe ʻana mai iā ʻoe.