Lijo Tse Phethahetseng Tsa Pele Bakeng sa Bana
U ka 'na ua makatsoa ke ho tseba hore le hoja e se khetho ea lijo tsa motsoako oa bana, avocado ke lijo tse babatsehang tsa pele bakeng sa ngoana oa hau. Ha e le hantle, setsebi sa bana se tummeng, Dr. William Sears se hlahisa # 1 ka lethathamo la hae le leshome la litholoana bakeng sa masea hobane phepo ea avocado e loketse hantle bakeng sa tsoelo-pele ea ngoana.
Tsebo ea phepo ea phepo ea bohlasoa
Ha ho bapisoa le litholoana tse ling tse loketseng masea ('me e, avocado ke litholoana), avocado e nkoa e e-na le boleng bo phahameng ka ho fetisisa bo nang le phepo e kentsoeng letlalo le letšo le letšo.
Likokoana-hloko li tla fepa lesea la hao ha li ruile liprotheine, fiber, niacin, thiamin, riboflavin, folic acid le zinki. U ke ke ua fumana mofuta ona oa mefuta e mengata ea limatlafatsi tse ling tse ngata.
Tlhahiso ea Lihlahisoa le Lihlabelo
U ka 'na ua botsa, joale ho thoe'ng ka mafura a li-avocados? Na hoo hase bothata? E ka ba hantle haeba u le motho e moholo ea lekang ho theola boima ba 'mele kapa' mè ea lekang ho khutlela ho eena pele ho bokhachane, empa bakeng sa lesea, eseng ho ameha haholo.
Lik'hilojule tse nonneng tsa avocado ke tse fapa-fapaneng tse phelang hantle (ha ho na k'holeseterole, mafura a monounsaturated), empa li eketsa khalori ea hao. Hore ho boleloa, li-avocado li boetse li na le li-omega tse mafura tse mafura a Omega 3 'me li na le bolokolohi ba sodium. Bakeng sa lesea le ntseng le tsoela pele, le ntseng le hōla, mofuta oa mafura le bohlokoa ba caloric ke ntho e ntle. Haholo-holo, li-avocase hangata li khothalletsoa e le lijo bakeng sa masea , a leng lilemong tse ka bang 6 kapa ho feta le ba nang le boima bo boima ba 'mele.
Mefuta ea Bobuelli le Lihlahisoa tsa Mafura
Haeba o batla avocado bakeng sa dihlahisoa tse phahameng kapa tse tlaase, o ka ba choosy ka mofuta ofe oa avocado oo u o rekang. Li-avocado tsa Florida li nkoa li e-na le hoo e ka bang halofo ea mafura le karolo ea bobeli ho ea boraro lik'hilojule tsa li-avocados tsa California.
Litaba tsa Nutrado ea Nutrition
Mona ke ho senyeha ha lintlha tse nepahetseng ho li-avocado.
Ho sebeletsa boholo ke 1 oz. kapa hoo e batlang e le 1/5 ea k'haraseta ea boholo-holo ea California.
- Likorolo: 50
- Lik'halori tsa mafura: 35
- Mafura kaofela: 4.5 g
- Mafura a khotsofatsang: .5 g
- Mafura a Polyunsaturated: .5 g
- Mafura a monounsaturated: 3 g
- Potasiamo: 140 mg
- Kakaretso ea lik'habohaedreite: 3 g
- Fiber ea lijo: 1 g
- Protheine: 1 g
- Vithamine E : 4%
- Riboflavin: 4%
- Vithamine B6: 4%
- Pantothenic acid: 4%
- Magnesium: 2%
- Koporo: 2%
- Vithamine C: 4%
- Tšepe: 2%
- Thiamin: 2%
- Niacin: 4%
- Folate: 8%
- Phosphorus: 2%
- Zinc: 2%
- Manganese: 2%
Kotsi ea lijo tsa bana
Mokoloko ke mohlomong e mong oa li-pureue tse bonolo ho lokisetsa ngoana oa hao. Sohle seo u se hlokang ke avocado e butsoitseng le fereko ho e qeta. Ntle le moo, bakeng sa masea a itokiselitseng lijo tsa meno , cube e ka ba likarolo tse sebetsang tseo ba ka li thabelang.