Ib cov txiv hmab txiv ntoo uas muaj roj muaj peev xwm ua suab nrov zoo ib yam li oxymoron, tab sis qhov ntawd yog qhov avocado. Ntau tshaj 75 feem pua ntawm cov calories nyob hauv avocado yog los ntawm cov roj tsis muaj roj, feem ntau yog monounsaturated, hom uas pab tiv thaiv koj lub tshuab raj.
Cov txiv hmab txiv ntoo lub cev muaj roj muaj peev xwm tuav tag nrho cov ncauj lus, tab sis avocados kuj xa cov vitamins E thiab C, potassium, folate, thiab fiber.
Thiab nws muaj tsob nroj sterols uas yuav pab txo tau txoj kev pheej hmoo rau kev mob kheesxaws, nrog rau cov tshuaj tua kab mob antioxidant, lutein , uas pab kom koj ob lub qhov muag noj qab nyob zoo. Kev tshawb fawb pom tias avocados tuaj yeem txo cov qib roj cholesterol, txhim kho mob plawv, thiab pab tswj kev hnyav.
Nutrients
Tham txog avocado kom zoo dua. Lub superfruit zoo meej rau koj cov insides, tab sis nws yog Attendance lig rau koj outsides, ib yam nkaus thiab. Avocado tau ntim nrog 20 vitamins thiab minerals, ntau yam uas tau txais cov khoom txig ntawm daim tawv nqaij-txuag perks, xws li:
- Vitamin C - Qhov no tiv thaiv-boosting compound kuj pab cov ntaub so ntswg kev loj hlob thiab kev kho, thiab kuj tsim nyog rau daim collagen (ib qho protein uas muab tawv ntawm nws cov elasticity).
- Vitamin E - Qhov kev tiv thaiv antioxidant tiv thaiv dawb radicals, uas ua kom tawv nqaij thiab lwm qhov ntawm koj lub cev.
- Lutein - Qhov no, uas pab txhawb qhov muag qhov muag, kuj tuaj yeem pab tiv thaiv kom tawv nqaij tawm tsam UV hnyav.
- Cov nqaij rog - Cov rog no pab koj lub cev nqus cov khoom noj thiab cov cog cog, cia koj cov tawv nqaij mus rau cov tshuaj kom ntau li ntau tau los ntawm superfruit. Ntxiv rau, cov kev tshawb fawb qhia tias ntau dua kev noj haus ntawm tag nrho cov zaub mov muaj roj yog txuam nrog ntau dua daim tawv nqaij elasticity. Qhov no tseem ceeb heev thaum peb muaj hnub nyoog vim tias daim tawv elasticity cia li txo.
- Carotenoids - Cov tshuaj no pab tiv thaiv kev puas tsuaj los ntawm UV rays. Qhov ntau cov khoom koj noj (xws li avocados), qhov ntau dua ntawm carotenoids nyob rau hauv koj lub cev, kev tshawb fawb qhia.
Caveat: Yog tias koj saib xyuas koj qhov hnyav, cov txiv hmab txiv ntoo muaj roj ntau cov ntsiab lus txhais tau tias nws muaj calorie ntau ntau, yog li yuav tsum tau ua nrog ib qho ounce (uas yog li ¼ ntawm ib qho avocado).
Thiab yog tias koj muaj lub plab sensitivities, sim ntxiv nws rau koj cov kev noj haus-maj qee cov neeg ua tsis xis nyob los ntawm cov roj tsawg.
Txoj kev lom zem rau Avocados
Muaj ntau ntau txoj hauv kev txaus siab rau avocados vim lawv muaj ntau yam. Koj tuaj yeem xuas cov txiv hmab txiv ntoo ntsuab tuaj ntawm txhua lub sijhawm. Lawv ntxiv cov khoom, qhov ncauj, thiab lub plawv-noj qab haus huv kom dips, kis, thiab smoothies. Koj tuaj yeem siv nws hauv cov khoom qab zib, nrog rau lub paj thiab cov nplais thiab dej khov.
Sim cov tswv yim cua kom siv cov avocado rau qee yam ntawm koj cov khoom noj thiab cov khoom noj txom ncauj:
- Siv nws los ua guacamole, tau kawg! Koj tuaj yeem ua rau kom qis qis dua los ntawm qee cov lus Greek uas yog non-greasy yogurt-koj tau txais tib yam kev ntxhib los mos nrog ib qho kev ntxiv ntawm cov protein. Los sim sim ua tus nqi sib npaug ntawm guacamole nrog salsa los tsim ib lub qab Salsa-mole. Siv crudité xws li celery, kua txob kua txob thiab txiv lws txiv lws suav es siv roj ntsha, kib chips kom slim hauv koj cov khoom txom ncauj ntau dua.
- Sab saum toj tag nrho grain toast nrog mashed avocado es tsis txhob butter. Tom qab ntawd, ntxiv cov caij nyoog uas koj xaiv. Piv txwv li, yog tias koj nyiam cua sov, koj tuaj yeem ntxiv cov kua nplaum liab qab zib thiab yog tias koj nyiam citrus, nyem rau qee lub txiv qaub lossis kua txiv qaub.
- Siv nws ua cov qhaub cij kis los ntawm qhov chaw mos los yog mustard.
- Noj khoom txom ncauj rau avocado ua si nrog cov txiv qaub kua txiv tshiab thiab ib qho dej ntawm kua txob hauv av thiab kua kosher ntsev.
- Muab cov khoom ua rau kuv tus kheej ntxeem tau rau Avocado Ice Pops rau kev kho kom zoo rau huab cua.
- Txo 1/2 khob rau hauv koj lub ris rau ib tus nplua nuj thiab creamy sib xws. Sim kuv Avocado Ranch Dip, uas mus zoo heev nrog ntsim Twm tis.
- Hloov ib nrab los yog tag nrho tus nqi ntawm mayonnaise nyob rau hauv koj cov deviled qe nrog avocado.
- Ntxiv ¼ ntawm ib qho avocado rau koj daim ntawv qhia kev nyiam smoothie . Nws mus zoo tib yam nrog cocoa!
Joy Bauer, MS, RDN, CDN, yog kev noj qab haus huv thiab khoom noj khoom haus rau NBC's Today Show thiab founder ntawm Nourish khoom noj txom ncauj.