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Ka ọ dị taa, e nwere ihe ruru nde mmadụ abụọ na otu ijeri n'ụwa - nke ahụ bụ 30% nke ndị bi n'ụwa. Ebe oke ibu na ibu oke ibu na-eweta oke ihe egwu, ọ dị mkpa ịgbaso usoro ndị dị mkpa adịla mkpa. Approachzọ kachasị mkpa iji chịkwaa nsogbu nke oke ibu bụ nnabata nke ndụ dị mma.
mkpọ ihu emere n'ụlọ maka pimples
Agbanyeghị, ifelata anaghị eme ka mmadụ dabara adaba ma ọ bụ gbakee. Ahụike mmadụ na-adabere na abụba abụba nke ahụ ya. Isi ahụ dị na mmiri anyị na-echekwa na-ebu ibu, yana nke ahụ, carbohydrates nwere ike ijikọta ọdịnaya mmiri nke ahụ anyị ma mee ka ibu ibu. N'ihi ya, iri obere ọkwa carbs nwere ike inye aka na ọnwụ ọnwụ [1] .
Mgbe ụfọdụ ịbelata ibu nwere ike ibute nkwụsị akwara nke na - eme ka ọnụọgụ ahụ gị na - ebute ihe na - ebute uru. Ya mere, ọ dị oke mkpa ịhọrọ usoro ziri ezi iji hapụ ibu ibu ahụ. Gbalị ihe ọ bụla na ihe ọ bụla dị n'okpuru anyanwụ nwere ike inyere gị aka ịkwụsị ibu - mana rịba ama na ọ ga-enwe mmetụta dị njọ na ahụike gị dum.
Enwere ọtụtụ nri dị ka mkpụrụ osisi na akwụkwọ nri nke na-enyere aka ịkwalite ọnwụ, dị ka mkpụrụ osisi bekee, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, lentil wdg. N’isiokwu dị ugbu a, anyị ga-enyocha otu ụdị mkpụrụ osisi ahụ nke na - enyere aka ịkwalite ahụ ike dị arọ - nke ahụ bụ ube oyibo. [abụọ] .
Ube oyibo N'ihi na Health gị
Akọkọtaghị ke Mediterranean n'ógbè nke ụwa, ube oyibo nwere nnukwu azụmahịa uru. Akpụkpọ ahụ na-acha akwụkwọ ndụ akwụkwọ ndụ nke nwere anụ ahụ nke na-adịkarị ka ube nwere nnukwu uru ahụike. Mkpụrụ ahụ na-enyekwa ihe fọrọ nke nta ka ọ bụrụ vitamin na mineral iri abụọ na ọrụ ọ bụla gụnyere potassium, lutein, na folate [3] .
N'ịbụ ndị nwere nri dị iche iche, mkpụrụ osisi na-acha akwụkwọ ndụ na-enyere aka belata ọkwa cholesterol, na-edozi shuga ọbara, na-echekwa anya, na-akwalite ọmụmụ, na-eme ka arụ ọrụ na-arụ ọrụ, na-eme ka ahụ ike gbasaa ma na-egbochi mmalite nke ọrịa ogbu na nkwonkwo. N'ime uru ndị a niile, nke pụtara ìhè bụ etu ube oyibo nwere ike isi nyere aka ịkwụsị ibu. Avocados dị obere na carbs na nnukwu isi iyi, na ọrụ ọ bụla nwere naanị gram 9 nke carbs, 7 nke sitere na eriri [4] .
1. Ube oyibo na-enyere gị aka inwe afọ ojuju
Otu n’ime ihe ndị kacha eme ka ibu ibu gị bụ iri nri na-enweghị isi. Ahụ gị adịghị mkpa ijuju oge niile - ọ bụ naanị uche gị ka ị na-enwe mgbagwoju anya n'etiti ọgbụgba na agụụ. Nri ndị nwere abụba ma ọ bụ eriri dị ka ube oyibo nwere ike inyere gị aka inwe afọ ojuju na afọ ojuju mgbe ị risịrị nri. Nke a bụ n'ihi na abụba na eriri dị na mkpụrụ osisi na-ebelata ịhapụ nri site na afọ gị - na-eme ka ị nwee afọ ojuju ogologo oge ma kwụsịkwa omume ị na-eri. Otu ube oyibo niile nwere mkpokọta calorie 322 [5] .
Otu nnyocha na-akwado nkwupụta ahụ dị n'elu site na ịkọwapụta na ndị riri ọkara ube oyibo na nri ehihie ha kwuru na agụụ na-ebelata ruo awa ise [6] . Ezi abụba ọdịnaya na ube oyibo na-enyere aka na-emepe emepe mmetụta nke afọ ojuju, si otú na-akwalite agụụ ụkpụrụ na ibu ibu.
2. Ube oyibo pere mpe na bekee
Mkpụrụ osisi creamy nwere ihe na-erughị 2 g shuga - ala karịa ọtụtụ mkpụrụ osisi. Iri ube oyibo na-enyere aka idobe ogo shuga shuga dị mma, si otú a ghara inye onyinye na uru ọ bụla bara ụba [7] . Ọnwụ ọnwụ na-adị n’etiti nri, ya bụ, mgbe ogo shuga dị n’ọbara gị na - edozi, ọ na - enyere aka ịme ka abụba dị mma dị ogologo oge.
Ọzọkwa, obere ọdịnaya carbohydrate dị na avocados na-atụnye ụtụ n'ịkwalite ọnwụ dị arọ [8] .
uru nke yabasị ihe ọṅụṅụ maka ntutu ibu
3. Ube oyibo na-ebelata nrụgide oxidative
Mkpụrụ ahụ nwere ike inye aka belata nrụgide oxidative na ahụ, nke a na-akpata mgbe ọkwa nke ikuku oxygen na-emerụ ahụ na-ebili n'ihi nrụgide gburugburu ebe obibi, àgwà nri na-adịghị mma, nchekasị nke uche, ọrịa, na ikpughe UV [9] . Antioxidants na oleic acid dị na avocados na-enyere aka belata nrụgide oxidative ma gbochie mmebi DNA na oke ibu metụtara mbufụt. Nke a, n’aka nke ya, na-egosi na ha nwere ọrụ dị mma n’ibute oke mbibi ahụ ike site na imeziwanye metabolism gị [10] .
4. Ube oyibo na-ebelata oke afo
Nnyocha na-egosi na dịka ube oyibo bara ọgaranya na acid na abụba ole na ole, ọ nwere ike inye aka belata abụba afọ, nke nwere ike belata ihe egwu maka ọrịa metabolic nke metụtara uru na-adịghị mma. Dị ka otu nnyocha si kwuo, ndị mmadụ riri avocados ruo izu anọ wedara afọ ha site na pasent 1.6 jiri ya tụnyere mkpụrụ osisi ndị ọzọ. iri na otu . Ha kọkwara akụkọ dị ala na mkpịsị ụkwụ dị ntakịrị.
5. Ube oyibo nwere ezigbo abụba
A na-ejikọ abụba ndị nwere abụba na avocados na ogo dị arọ na abụba, ọmụmụ na-egosi. N'ihi na, a na-ere ha ọkụ karịa nke ụdị abụba ndị ọzọ, nwere ike ime ka ọnụego nke abụba na-ere ọkụ ma nwee ike ime ka ahụ gị nwekwuo calorie mgbe ị risịrị nri [12] . Na mgbakwunye na nke a, abụba abụba dị na avocados na-enyere aka belata agụụ na ibelata agụụ iri nri mgbe nri gachara n'ụzọ kachasị mma.
6. Ube oyibo na-enye aka ibelata cholesterol
Dabere na a ọmụmụ bipụtara na Journal of the American Heart Association, iri ube oyibo kwa ụbọchị lowers ọnụ ọgụgụ nke ọjọọ cholesterol na ọbara etoju nke ibu na ndị buru ibu [13] . Site na imeziwanye usoro obi mmadu, nkpuru osisi n’enye aka n’ime ka aru gi di ike.
1. Ube oyibo hummus
Efrata
- 500 g chickpeas, sie [14]
- 2 ọkara mfri eke avocados, cored na peel
- 3 tbsp mmanụ oliv, gbakwunye ihe maka ije ozi ma ọ bụrụ na achọrọ
- 1 ½ tbsp tahini
- 3 tbsp ihe ọ juiceụ juiceụ wayo ọhụrụ
- 1 kloovu garlic, peel
- Nnu na ohuru ohuru oji oji
- 1/8 tsp cumin
- 1 - 2 tbsp finely chopped cilantro epupụta
- Ose uhie uhie
Ntụziaka
- Pulse chickpeas, mmanụ oliv, tahini , ihe ọ juiceụ juiceụ wayo, na galik n’ime ihe oriri ruo mgbe ọ ga-akwọ mụrụmụrụ.
- Oge na nnu na ose nụrụ ụtọ ma tinye cumin na avocados na usu ngwakọta ruo mgbe ezigbo onye na creamy.
- Iwere tinye mmanụ oliv ndị ọzọ, fesaa ya na cilantro na flakes uhie.
2. Ube oyibo okuko na ofe nzu
Efrata
- 500 g ọkpụkpụ na-enweghị akpụkpọ anụ
- 1 tbsp mmanụ oliv
- 1 cup chopped green green
- 2 jalapeños, seeded na minced
- 2 cloves galik, minced
- 2 iko efere ọkụkọ
- Tomato 2, nke a kụrụ akụ ma gbue
- 1/2 tsp ala cumin
- Nnu na ohuru ohuru oji oji
- 1/3 iko chopped cilantro
- 3 tbsp ihe ọ juiceụ juiceụ wayo ọhụrụ
- 3 ọkara avocados, peeled, cored na diced
Ntụziaka
- Ke akamba ite okpomọkụ 1 tbsp mmanụ olive karịrị ọkara okpomọkụ.
- Ozugbo ọkụ, gbakwunye eyịm na-acha akwụkwọ ndụ na jalapeños na sauté ruo mgbe obi dị nro (2 mins) ma gbakwunye galik n'oge sekọnd 30 gara aga nke sautéing.
- Add broth chicken, tomato, cumin, oge na nnu na ose nụrụ ụtọ ma tinye ara ọkụkọ.
- Ekem, weta ngwakọta na obụpde n'elu ọkara-elu okpomọkụ.
- Belata ọkụ ahụ na ọkara, kpuchie ya na mkpuchi ma kwe ka esi nri, na-akpali akpali oge ụfọdụ (15mins).
- Belata burner ka ọkụ kpoo ọkụ, wepụ ọkụkọ na pan wee zuo ike maka nkeji ise wee kụwaa ya.
- Ghaa na cilantro na ihe ọ lụ juiceụ wayo.
- Tinye avocados na ofe tupu ị na-eje ozi.
Na A ikpeazụ Note…
Ọ dị mma ịsị na avocados nwere ọtụtụ àgwà nke ibu ibu nri enyi na enyi. Ọ bụrụhaala na ị na-eri mkpụrụ osisi a na-acha akwụkwọ ndụ na ezi uche dị na ya, avocados nwere ike bụrụ akụkụ nke nri nha nha dị irè.
