Eleghị anya ị maara na n'oge na-adịbeghị anya, a na-ewere ube oyibo dị ka nri kacha mma maka obi. Ma nke a abụghị ihe ngosi ọha! Mgbe ị na-eri nri nri, ị nwere ike họrọ ugbu a scoop nke guacamole. Nke a bụ ihe anọ mere ị ga-eji na-eri opekata mpe avocado kwa ụbọchị:
1. Na-ebelata ohere nke ọrịa obi
A na-ewere ọrịa obi dị ka onye na-egbu #1, na-emetụta ọtụtụ nde ndị okenye kwa afọ. Ma nke a bụ ihe mere ị ga-eji tinye nri dị mma na nri gị kwa ụbọchị. E gosiputara ube oyibo ka ọ bara uru maka sistemu obi na akwara n'ihi obere ọdịnaya nke abụba juru eju na nnukwu ọdịnaya nke abụba na-adịghị mma (karịsịa monounsaturated MUFAs). Ibu oke ibu na-ebuli cholesterol na triglyceride. N'ụzọ megidere nke ahụ, iri abụba na-ejughị afọ na-ebelata cholesterol ọjọọ ma na-ebuli ezigbo cholesterol, ma na-eme ka mmetụta insulin dịkwuo mma.
Na mgbakwunye, ube oyibo nwere ọtụtụ ihe na-edozi ahụ, dị ka potassium na lutein. Ọ nwere antioxidants - carotenoids, phenols. Ogige ndị a na-enyere aka igbochi mbufụt na oxidation n'ime arịa ọbara, na-eme ka ọ dịkwuo mfe maka ọbara ịgbasa.
2. Mfe arọ ọnwụ
Site na iri abụba, anyị na-efunahụ ibu - onye ga-eche? Ube oyibo na-akwalite ịbelata ibu site na ịmepụta mmetụta nke satiety. Ube oyibo na-enye mmetụta nke afọ ojuju na-ebelata agụụ. Nke a bụ n'ihi nnukwu ọdịnaya fiber - ihe dịka 14 g kwa mkpụrụ osisi. Nnyocha e mere egosiwo na iri ube oyibo, nke nwere abụba monosaturated, bara uru maka obi karịa nri nwere obere abụba.
3. Mbelata ihe ize ndụ nke ọrịa kansa
Ube oyibo na-enye ahụ ahụ ọtụtụ phytochemicals na-alụ ọgụ kansa, gụnyere xanthophyll na phenols. Ngwakọta protein a na-akpọ glutathione na-ebelatakwa ohere nke ọrịa kansa ọnụ. A chọpụtalarị ihe akaebe na-egosi ọrụ ọma nke ube oyibo na-ebelata ohere nke ọrịa ara na prostate. Na mgbakwunye, ihe nwere mmetụta na sel myeloid leukemic amụwo mbụ. Eziokwu ndị a na-egosi mkpa ọ dị inwekwu nyocha.
4. A ga-echebe akpụkpọ na anya ka ịka nká
Dị ka ọ tụgharịrị, carotenoids sitere na ube oyibo na-ekere òkè dị ukwuu n'ichekwa ahụ anyị. Lutein na ihe ọzọ, zeaxanthin, nwere ike ibelata ọhụụ ọhụụ metụtara afọ ma chebe onwe ya pụọ na ìsì. Ihe abụọ a na-echebekwa akpụkpọ ahụ pụọ na mmetụta oxidative nke ụzarị ultraviolet, na-ahapụ ya ka ọ dị nro ma dị mma. Mfe nke ahụ anyị na-amịkọrọ carotenoids site na ube oyibo ma e jiri ya tụnyere mkpụrụ osisi na akwụkwọ nri ndị ọzọ na-ekwu maka itinye ube oyibo na nri anyị kwa ụbọchị.