Kodi chakudya chamagulu ndi chiyani? Kupanga guacamole yokhazikika ndikufunikira kudziwa mafuta omwe mumakhala nawo? Ndikudabwa kuti ndi zowonjezera zowonjezera ziti mu avocado? Pemphani kuti mupeze zonse zomwe mukufunikira kuti mudziwe za mafuta ndi calories mu pepala, kuphatikizapo mauthenga athunthu.
Choyamba, Kodi Zing'onozing'ono Zimati "Kutumikira Pamodzi" kwa Kuteteza?
Malingaliro okhudzana ndi thanzi omwe amaperekedwa pano ndi a pepala lopangidwa mosiyanasiyana, pafupi kukula kwa chifuwa kapena chokulirapo pang'ono.
Mafupa amasiyana mosiyana ndi kukula kwake ndipo zimadalira mtundu wa mapuloteni, choncho kumbukirani kuti kadoko kakang'ono kadzakhala ndi mafuta ochepa komanso ma calories, ndipo supuni yaikulu ikhoza kukhala ndi zina zambiri. Onaninso kuti kukula kwa phula la avokosi kungakhale kosiyana, kusiya mnofu weniweni wamagazi mkati.
Mukusowa chinachake chotsimikizika pang'ono? Pezani mlingo wa chakudya ndikuyezera tsamba lanu. Zakudya zokhudzana ndi zakudya zomwe zili m'munsiyi ndi za avocado olemera makilogalamu 150.
Onaninso: Momwe mungapangire mapazi mofulumira
Kodi Calories Ambiri Ali M'buku Limodzi Liti?
Malingana ndi deta yosungiramo zakudya za USDA, imodzi yokhala mapepala (pafupifupi 150 gramu) ili ndi makilogalamu 240 . Kumbukirani, kuchuluka kwa mafuta ndi calories mu avocado anu kumasiyana malinga ndi kukula kwake.
Kodi Mafuta Ambiri Ndi Otani Omwe Amagwiritsira Ntchito Modziletsa?
Mmodzi wa mapepala a avocado ali ndi magalamu 22 a mafuta (kachiwiri, kwa avocado omwe amalemera pafupifupi magalamu 150). Ndizo pafupifupi 34 peresenti ya malipiro ovomerezeka, okhudzana ndi zakudya za kalori pafupifupi 2000.
Zosowa zanu zokhazokha, ndithudi, zimasiyana, malingana ndi msinkhu wanu, kulemera, ndi chiwerengero cha ntchito. Nkhani yabwino ndi yakuti mavitamini amapereka mafuta ochepa kwambiri, pafupifupi magalamu atatu. Ndiyi 16 peresenti ya malipiro a tsiku ndi tsiku okhutira mafuta.
Mpumulo Wosokonezeka kwa Zakudya
Pano pali mawonekedwe okwanira a mapeyala.
Mmodzi wa mapepala a avocado amapereka:
- Cholesterol: 0 mg
- Sodium: 11 mg
- Zakudya zonse: 13 magalamu (4%)
- Zakudya za zakudya: 10 magalamu (40%)
Zothandizira Zowonjezera Zambiri
Nazi zonse zomwe mukufunikira kudziwa za mapepala:
- Momwe mungapangire mapazi
- Kodi mungapeze bwanji avocado?
- Momwe mungapangire kusungunuka kofiira nkhope
Maphikidwe Opuma
Pali anthu ambiri m'dziko lino omwe amakonda kwambiri mapepala! Ngati muli mmodzi wa iwo, mwinamwake mukudziwa kale kuti pali njira zambiri zomwe mungagwiritsire ntchito mapeyala, kuchokera pazitsulo zosavuta kwambiri mpaka ku smoothie kuwonjezera pa saladi yowonjezera kapena ngati kukhuta kwa sushi ya masamba. Kapena, yang'anani njira izi khumi ndi zisanu zosiyana kupanga guacamole yokha .
Nazi njira zingapo zachilendo komanso zachilengedwe zomwe mwinamwake simunayesere kukonzekera mapeyala: