12 Izinzuzo Zezempilo zikakotapheya

Ukwatapheya uvame ukubhekwa njengesinye nje isithako ku-guacamole; kodwa-ke, kungaphezu kokwengeza okuluhlaza, okunokhilimu kuma-chips ne-salsa. Lesi sithelo siqukethe amavithamini namaminerali ahlukahlukene, kanye namakhambi anenzuzo anikeza izinzuzo ezinkulu emzimbeni womuntu. Ngakho-ke, ukudla ukwatapheya nsuku zonke kukunikeza zonke izinzuzo zalokhu i-superfood enomsoco. Manje, ake sibheke ezinye izinzuzo zikakotapheya.

Inani leNutrition

Ukwatapheya unamavithamini namaminerali amaningi abalulekile:

Ukwatapheya ucebile ngamafutha anempilo, i-fiber, amavithamini, namaminerali, okuwenza abe isengezo esinomsoco ekudleni okunomsoco.

12 Izinzuzo Zezempilo zikakotapheya

Nakuba ngokuvamile unganakwa njengengxenye ye-guacamole, ukwatapheya unemisoco kanye nezinhlanganisela ezinikeza izinzuzo ezihlukahlukene emzimbeni womuntu. Uma sidliwa njalo, lesi sithelo esiluhlaza singakwazi ukusekela impilo yenhliziyo, amehlo, amathumbu, amalunga, nokunye. Ake sihlole izinzuzo ezibalulekile eziyishumi nambili zokufaka ukwatapheya ekudleni komuntu.

1. Inhliziyo Enempilo

• Ukwatapheya uqukethe i-beta-sitosterol, esiza ukugcina amazinga e-cholesterol enempilo ngokunciphisa ukumuncwa kwe-LDL ("bad") cholesterol. 
• Amafutha e-monounsaturated angase futhi ehlise i-LDL futhi akhuphule i-cholesterol ye-HDL ("enhle") lapho eshintsha amafutha agcwele. 
• I-Potassium isekela impilo yenhliziyo ngokuphumuza imithambo yegazi nokwehlisa umfutho wegazi.

2. Umbono Onempilo

• Ukotapheya uqukethe i-lutein ne-zeaxanthin, ama-carotenoid amabili anqwabelana esicutshini samehlo futhi enze i-macular pigment. 
• Le pigment ihlunga ukukhanya okuluhlaza okulimazayo futhi isebenza njenge-antioxidant ukuvikela amehlo kuma-radicals mahhala. 
• Ngokunciphisa umonakalo we-oxidative, i-lutein ne-zeaxanthin isiza ukuvimbela ukuwohloka kwe-macular okuhlobene nobudala nokulahlekelwa umbono. 
• Ukotapheya futhi uqukethe uvithamini E kanye namafutha e-monounsaturated athuthukisa ukumuncwa kwe-carotenoid evikelayo njenge-beta-carotene ne-lutein kokunye ukudla. 
• I-Beta-carotene iguqulwa ibe uvithamini A, obalulekile ekuboneni nasekuboneni impilo yamehlo. 
• Imiphumela elwa nokuvuvukala ye-omega-3 fatty acids kakotapheya iphinde ikhuthaze impilo yamehlo ngokunciphisa ingozi yamehlo omile.

3. Ukuvimbela I-Osteoporosis

• Ukotapheya ungumthombo ocebile kavithamini K, unikeza cishe u-18% we-Daily Value ngesigamu nje sesithelo.
• I-Vitamin K idlala indima ebalulekile empilweni yamathambo, nakuba ivame ukunganakwa.
• Isekela ukwakheka kwe-osteocalcin, iphrotheni ehilelekile ekubopheni i-calcium emathanjeni. Lokhu kuqinisa futhi kuqinisa amathambo.
• I-Vitamin K isiza futhi ukumuncwa kwe-calcium ekudleni emathunjini, ngakho-ke kusetshenziswa okuningi emathanjeni kunokuba kukhishwe.
• Ukudla okuphezulu kwe-vitamin K kuxhumene nokuthuthukiswa kwamathambo amaminerali kanye nokunciphisa ingozi yokuphuka, ikakhulukazi kubantu abadala asebekhulile abajwayele kwamathambo.
• I-potassium eku-avocado ingase futhi ivikele amathambo ngokunciphisa ukuphuma kwe-calcium kumchamo futhi isekele ama-osteoblasts, amangqamuzana abhekele ukwakheka kwamathambo.

4. Ukuvimbela I-Cancer

• Ukudla okuphezulu ku-fiber yokudla kuhlotshaniswa nokuncipha ingozi yomdlavuza obala.
• I-Fiber isekela ukunyakaza kwamathumbu okuvamile ukuze kukhawulwe isikhathi sokuthintana nama-carcinogens kukholoni.
• Ezinye izinhlobo zefiber zinciphisa ukuvuvukala kwamathumbu kanye nokwanda kwamaseli.

5. Ukuthuthukisa Impilo Yengane

• I-Folate inciphisa ingozi yokukhubazeka kwe-neural tube nokuphuphuma kwesisu. Ukwatapheya unganikeza kufika ku-25% we-Recommended Daily Allowance ye-folate yokukhulelwa.
• Amafutha acid abalulekile asekela ukukhula kwengane kanye nokuthuthukiswa kobuchopho/izicubu.

6. Ukunciphisa Ukucindezeleka

• Ukotapheya unothe nge-folate, uhlinzeka cishe ngama-20% we-Daily Value ngesigamu sesithelo.
• I-Folate idlala indima ebalulekile ekukhiqizweni kwe-dopamine, i-serotonin, ne-norepinephrine - ama-neurotransmitters abalulekile alawula isimo sengqondo.
• Amazinga aphansi e-folate ahlotshaniswa nokuncipha kokusebenza kwe-neurotransmitter kanye nengozi eyengeziwe yokucindezeleka.
• I-Folate isiza ukusula i-homocysteine ​​egazini ngokuyiguqula ibe i-methionine nezinye izinhlanganisela ezinenzuzo.
• Amazinga aphezulu e-homocysteine ​​​​angakhinyabeza ukuhamba kwegazi kanye nokulethwa kwemisoco ebuchosheni.
• I-homocysteine ​​eningi iphinde iphazamise i-neurotransmitter metabolism. Lokhu kwandisa ingozi yokucindezeleka.

7. Ukunciphisa Ukuqunjelwa

• Ukotapheya uhlinzeka ngamagremu angu-6-7 wefayibha yokudla ngesithelo ngasinye esinguhhafu, ingxube yokuncibilika nokungancibiliki.
• I-Insoluble fiber yengeza inqwaba esitulweni futhi inciphisa isikhathi sokuhamba kwamathumbu.
• Ifayibha encibilikayo imunca amanzi ukuze kuthambise indle futhi kube lula ukudlula.
• I-fiber ephezulu yenza ukwatapheya ube yisinqumo esihle kakhulu sokudla ekudambiseni ukuqunjelwa.

8. Ukugcina Impilo Yamathumbu

• I-fiber eku-avocado idla amagciwane anenzuzo emathunjini, isiza ukugcina ibhalansi ye-microbial.
• I-gut microbiome enempilo iqinisa amasosha omzimba futhi inciphise ukuvuvukala.
• Izinhlobo ezithile zefiber zingase futhi zinciphise ukukhula kwamagciwane ayingozi amathumbu.

9. Ukwelapha I-Osteoarthritis

• Ama-saponins anganciphisa ukuvuvukala kwamalunga. Kudingeka ucwaningo olwengeziwe mayelana nokwatapheya imiphumela ye-arthritis.
• I-anti-inflammatory omega-3s nayo ingaletha ukukhululeka ngokunciphisa ukuvuvukala.

10. Yilwa Nokugula

• Izithako ezikokwatapheya zinezindawo zokulwa namagciwane ezilwa nezifo ezibangelwa amagciwane.
• Ukukhishwa kwembewu kakotapheya kungase kuvimbele ukukhula kwe-Streptococcus kanye ne-Staphylococcus bacteria.
• Kudingeka ucwaningo olwengeziwe, kodwa ukwatapheya ubonisa isithembiso sokuvikela izifo ezitholakala ekudleni.

11. Vikela ezifweni ezingapheli

• Isifo Senhliziyo: Amafutha e-monounsaturated ku-avocado agcina amazinga e-cholesterol enempilo ukunciphisa ingozi yesifo senhliziyo.
• Umfutho Wegazi Ophakeme: Okuqukethwe kwe-potassium kusiza ukukhulula izindonga zemithambo yegazi ukwehlisa umfutho wegazi.
• Isifo sikashukela: I-fiber ilinganisa ukugaya kwe-carbohydrate kanye nokukhuphuka koshukela egazini. Lokhu kusiza ukuthuthukisa ukuzwela kwe-insulin.
• I-Stroke: Ukudla kwe-potassium eyanele kuxhunywe kumazinga aphansi we unhlangothi kanye nokufa.
• Izinkinga Zesisu: I-Fiber ivimbela ukuqunjelwa futhi inciphisa ingozi yomdlavuza wekoloni.

12. Sekela Isisindo Somzimba Esinempilo 

• Ukusutha: I-fiber namafutha kukhuthaza imizwa yokusutha nokusutha phakathi kokudla, kunciphisa ukudla okunama-calorie.
• Ukuncipha Kwesisindo: Ezinye izifundo zixhumanisa ukusetshenziswa kukakotapheya ukuze kwehle amafutha esisu nesisindo somzimba.
• Ikhwalithi Yokudla: Ukotapheya uthuthukisa ukunamathela ekudleni okunempilo okunezithelo, imifino, kanye ne-fiber.

Ungawengeza kanjani ukwatapheya ekudleni

Manje njengoba sesiqonda izinzuzo zezempilo zikakotapheya, nazi izindlela ezimbalwa zokupheka ezilula zikakotapheya zokufaka lesi sithelo esisebenziseka ngezindlela eziningi ekudleni kwakho okujwayelekile:

• Izingcezu zikakotapheya Ezinonisiwe noma Izingcezu: Fafaza ukwatapheya osikiwe noma oqotshiwe ngosawoti, upelepele, nezinongo zakho ozithandayo ukuze uthole isidlo esilula nesimnandi.
• Isaladi likakotapheya Elinokugqoka Kwe-Balsamic: Dala isaladi esheshayo ngokugcwalisa ukwatapheya ngoviniga obhalsamu, usawoti, upelepele, ujusi kalamula, kanye ne-drizzle yamafutha omnqumo ukuze uthole isidlo esiqabulayo nesinomsoco.
• Ukwatapheya Usakazwa Ku-Toast noma Ama-crackers: Geza ukwatapheya ngezinongo ozikhethayo bese uzisebenzisa njengesiphuzo esinempilo, esinokhilimu esitokisini noma kuma-crackers ukuze uthole isidlo esigculisayo noma sasekuseni.
• I-Guacamole: Lungiselela isidlo esidumile saseMexico ngokuxova ukwatapheya ngo-anyanisi, utamatisi, i-cilantro, u-garlic, usawoti kanye nopelepele we-jalapeno. Ukuminya kwejusi kalamula kuhlanganisa wonke ama-flavour ndawonye ukuze kube isidlo esimnandi nesivuselelayo.

Imiphumela emibi ye-Avocado

Ukotapheya ngokuvamile uphephile, kodwa abanye abantu bangase bahlangabezane:

• I-Allergies: Ukuluma, ukuvuvukala, noma ukuphefumula kanzima.
• Izinkinga Zamathumbu: Ukuvimbela, igesi, noma isifo sohudo kusuka ku-fiber ephezulu.
• Okuqukethwe Kwekhalori: Kuphezulu ngamakhalori namafutha, okungaholela ekuzuzeni isisindo uma kudliwe ngokweqile.
• I-Latex-Fruit Syndrome: Ukungezwani komzimba kubantu abazwela i-latex.
• Ukusebenzisana Kwemithi: Kungase kuhlanganyele nemithi enciphisa igazi njenge-warfarin.
• I-Migraine Triggers: Lokhu kungabangela izinhlungu zekhanda kwabanye abantu ngenxa yokuqukethwe kwe-tyramine.

Isiphetho

Nakuba uvame ukugxekwa ngenxa yekhalori ephezulu namafutha, ukwatapheya uya ngokuya uqashelwa njengokudla okunomsoco okunezinzuzo ezihlukahlukene zezempilo. Izinzuzo zikakotapheya zihlanganisa ukuhlinzeka ngama-antioxidants abalulekile empilweni yamehlo, imisoco ebalulekile njenge-potassium empilweni yenhliziyo, kanye ne-fiber yokuthuthukisa ukugaya. Nakuba kungekho ukudla okwelaphayo, iphrofayili eyingqayizivele yokondleka kukakotapheya ikwenza kube ukuhlakanipha okungeziwe ohlelweni lokudla komuntu.

Imibuzo Evame Ukubuzwa

1) Wenzani ukwatapheya emzimbeni wakho? 

Ukwatapheya uhlinzeka ngamafutha anempilo, i-fiber, amavithamini (njenge i-vitamin K, uvithamini E, novithamini C), amaminerali (njenge-potassium ne-magnesium), nama-antioxidants. Lezi zakhi zisekela impilo yenhliziyo, zithuthukise ukugaya, futhi zibe nomthelela enhlalakahleni yonke.

2) Ngabe ukwatapheya ushisa amafutha esiswini? 

Ukwatapheya uqukethe amafutha anempilo e-monounsaturated, angasiza ekunciphiseni amafutha asesiswini uma udliwa njengengxenye Ukudla okunazo zonke. Nokho, ukudla ukwatapheya wodwa ngeke kushise amafutha esiswini; kudinga imikhuba yokudla enempilo iyonke kanye nokuzivocavoca okuvamile.

3) Ingabe ukwatapheya ulungele umfutho wegazi ophezulu? 

Yebo, ukwatapheya unenzuzo ephezulu ukushaya kwegazi ngoba bacebile i-potassium, esiza ukulawula amazinga omfutho wegazi ngokulinganisa amazinga e-sodium emzimbeni.

4) Ingabe imbewu kakotapheya iyadliwa? 

Imbewu kakotapheya ayivamisile ukudliwa ngoba inambitheka ngokubaba futhi inomucu oqinile. Inyama kakotapheya iyingxenye enomsoco evame ukudliwa.

5) Ingabe ukwatapheya uzokwandisa isisindo? 

Ukwatapheya unekhalori-aminyene ngenxa yamafutha awo anempilo. Nakuba zingaba negalelo ekuzuzeni isisindo uma zidliwe ngokweqile ngaphezu kwezidingo zekhalori zansuku zonke, ukusetshenziswa kukakotapheya okusesilinganisweni akunakwenzeka kubangele ukukhuluphala futhi kungaba yingxenye yokudla okunempilo.

6) Iyini inzuzo yekotapheya? 

Izinzuzo ze-avocado zihlanganisa:

• Ukunikeza inhliziyo yakho amafutha anempilo.
• Ukusiza ukugaya nge-fiber.
• Ukuthuthukisa impilo jikelele ngamavithamini namaminerali.
• Ukuvikela amaseli emonakalweni njenge-antioxidant enamandla.

7) Ingabe kulungile ukudla ukwatapheya? 

Yebo, ukwatapheya ubhekwa njengokudla okunomsoco futhi kuphephile ukuba abantu abaningi bawudle. Ihlinzeka ngezinzuzo eziningi zezempilo uma idliwe ngokusesilinganisweni njengengxenye yokudla okunomsoco. Kodwa-ke, abantu abangezwani nokwatapheya noma izimo ezithile zezempilo kufanele babonane nochwepheshe bezempilo ngaphambi kokwengeza ukwatapheya ekudleni kwabo.