Kwangithatha isikhathi eside ukuba ngifinyelele ku-bandwagon ye-avocado. Kodwa lapho ngifunda okwengeziwe ngezinzuzo zezempilo, ngangazi ukuthi kufanele ngibanike isilingo esinzima. Ukuze ngazi kangcono, ngaqala ukuwafaka kuma-smoothies ami. Ngangakapheli izinsuku ezimbalwa ngangiyingozi kakhulu, kangangokuba ngazithola ngifisa!
Noma kunjalo, i-IBS ingenza umuntu aqaphele ngokucophelela ukudla okusha, ikakhulukazi izithelo noma imifino engajwayelekile.
Njengoba izinzuzo zezempilo zama-avocade zihlaba umxhwele kangaka, ngikucela ukuba ucabange ngokuzondeza ekudleni kwakho njalo. Ake sibuke indlela yokwenza lokhu nge-IBS.
Izinzuzo zezeMpilo zeziMemezelo
I-avovocos ingumthombo omuhle wamavithamini B, i-magnesium, ne-potassium, nomthombo omangalisayo we-Vitamin C, ukuhlangabezana nezidingo zakho zansuku zonke eziphakanyisiwe ezingu-25%. I-avocado ikhanya futhi uma kuziwa kwi- fibre yokudla - ene-gramu engu-10, ithola 40% yemfuneko yakho yansuku zonke ephakanyisiwe. I-avovocos nayo ingumthombo omuhle wesiprotheni esinesitshalo.
Ama-avovoc awumthombo omuhle kakhulu wamafutha ase-monounsaturated (enye yezinto ezinhle!) Amafutha ase-Monounsaturated acatshangwa ukunciphisa igazi le-cholesterol ne-triglycerides.
Olunye ucwaningo oluthakazelisayo lwathola ukuthi ukungeza ama-avocad kuya kuma-saladi ne-salsa kwandise inani lemoto ye-carotenoids eyathathwa emifinini equkethwe ngaphakathi kokudla.
Ingabe i-Avocados izosiza noma ibuhlungu i-IBS yakho?
Impendulo ukuthi kuncike.
Ukuphela kocwaningo kuma-avocad we-IBS kuhlobene nokuqukethwe kwe- FODMAP yesithelo. I-FODMAP-wise, i-avocado amafutha (amafutha awaqukethe ama-FODMAP). Ukukhishwa kwe-1/8 kwe-avocado yonke kubhekwa njengephansi -FODMAP. Isayizi yokukhonza ephakeme kunaleyo equkethe inani eliphakeme le-sorbitol, elingase libe nomthelela ezimpawu uma unenkinga yokubekezelela lolu hlobo lwe-FODMAP .
Uma ungakwazi ukubekezelela ama-avocade, ngizokukhuthaza ukuba wenze kanjalo, kunoma yiliphi izinga ongadla ngaphandle kokukhubaza izimpawu zakho. Okuqukethwe kwe-fiber ephakeme kwamakhemikhali ngokuqinisekile kuzakwamukelwa yi-tract yakho yegciwane. Ukwengeza, imithombo enempilo yamafutha okudla ingase ibe yinto enhle empilweni yakho .
Indlela Yokujabulela Amaphephandaba
Kunezindlela zokufaka i-avocada ekudleni kwakho ngisho nasayizi encane yesayizi edingekayo ukuze ugcine amazinga e-FODMAP aphansi:
- Bangeze kuma-smoothies aluhlaza.
- Bangeze kuma-saladi - bangenza i-vinaigrette elula enomusa futhi enhle!
- Sebenzisa njengesihlabathi esasakazeka.
Ama-avovoc enza ukulimaza kalula. Ngithole ukuthi indlela engcono kakhulu yokuqinisekisa izithelo enempilo ukuthenga i-avocade uma eluhlaza bese ubashiya esitsheni ku-counter ukuze uvuthwe. Uma bephendulela abamnyama futhi bathambe kancane kancane, ngibafaka esiqandisini kuze kube yilapho sengilungele ukuwasebenzisa.
Njengoba ungase ungadli isithelo sonke ngesikhathi uhlezi ngenxa yokukhathazeka ngamaFODMAP, ungase uthole kuwusizo ukukhipha i-avocado evuthiwe, ihlukaniswe ngezikhwama zepulasitiki ngalinye eliqukethe usayizi wesabelo oyifunayo.
Imithombo:
"Amakhompiyutha, ama-Raw, All Varieties Commercial" I- SelfNutritionData Iwebhusayithi yafinyelela kuMashi 14, 2015.
Uhlelo Lokudla Lokudla Kwe-FASMAP oluphansi lwe-Monash University Lutholakala ngoFebhuwari 16, 2015.
Unlu, N., et.al. "I-Carotenoid Acorption kusuka eSalad ne-Salsa Abantu Eqiniswa Ngu-Addition of Avovoc or Avocado Oil" I-Journal of Nutrition 2005 135: 31-436