Mangaki Amakhalori Akwi-Avokhado?

Amakhalori Akwi-Avokhado: Impendulo Esheshayo

Uma ufuna impendulo emfushane, amakhalori akwi-avokhado ancike kusayizi wayo, kodwa i-avokhado ephakathi ivamise ukuba namakhalori angaba ngu-240 kuya ku-250. Lokho kungabonakala kuphezulu ekuqaleni, ikakhulukazi uma kuqhathaniswa nezithelo ezine-calorie ephansi, kodwa kukhombisa okuqukethwe ngamafutha acebile kanye nokunotha kwayo okunomsoco.

Ingxenye ejwayelekile ivame ukuba incane kakhulu kunomkhiqizo wonke. Ngokwesibonelo, uhhafu we-avokhado ephakathi uvamise ukuba cishe amakhalori angu-120, kanti u-1/4 we-avokhado usondela ku-60. Uma ubala ukudla kwakho ukuze wehlise isisindo noma ulinganise ama-macro, lo mehluko uba mkhulu kakhulu kunalokho abantu abaningi abakucabangayo.

Amakhalori e-Avokhado Ngokwesayizi Wengxenye

Nansi indlela elula yokulinganisa amakhalori akwi-avokhado ngaphandle kokukhathazeka kakhulu. I-Hass avocado ejwayelekile inesisindo esingaba ngu-150 grams wenyama edliwayo, kanti isithelo sonke ngokuvamile sinikeza cishe amakhalori angu-230 kuya ku-260 kuye ngosayizi nangokuvuthwa kwaso. I-avokhado encane ingahle ibe seduze nama-200 calories, kanti enkulu ingadlula ama-300.

Sebenzisa lezi zilinganiso eziseduze njengeqondiso:

Kungani I-Avokhado Inamakhalori Amaningi Kodwa Isalokhu Ifanele Ukudla Okulawulwayo

I-avokhado inamakhalori amaningi ngoba amandla ayo amaningi avela emafutheni, kodwa lawa mafutha amaningi angama-monounsaturated fat, okuwuhlobo oluhlotshaniswa namafutha anempilo enhliziyo njengamafutha omnqumo namantongomane. Lokho kwenza i-avokhado igcwale kakhulu kunokudla okunamafutha amancane, ikakhulukazi uma udinga isidlo esikugcina usuthi amahora amaningi.

Isibonelo, isipuni esingu-1 se-avokhado sinamakhalori angaba ngu-25, amafutha angaba ngu-2 grams, futhi sinoshukela omncane kakhulu. Uma kuqhathaniswa nebhotela elinamakhalori angaba ngu-100 isipuni ngasinye, uyabona ukuthi kungani i-avokhado ivame ukubhekwa njengokusabalalisa okungcono kubantu abaqaphela amakhalori nokudla okunomsoco.

Izinzuzo Zokudla Ezidlula Inani Lamakhalori

Inani le-avokhado aligcini nje ngamakhalori akwi-avokhado. Inikeza ifayibha, i-potassium, i-folate, i-vitamin K, i-vitamin E, kanye nohlu lwezinhlanganisela zezitshalo ezisekela umsoco jikelele. Uhhafu we-avokhado ungahlinzeka cishe ngamagramu angu-5 kuya ku-7 efayibha, okusiza ekusutheni nasekusekeleni ukugaya ukudla.

Leyafayibha iwusizo ikakhulukazi uma wakha ukudla okunokulinganisela kokulawula isisindo. Ukuhlanganisa i-avokhado namaprotheni angenawo amafutha amaningi, njengamaqanda, inkukhu, ituna, noma i-Greek yogurt, kungenza isidlo sibe sisuthisayo kakhulu kunokudla ama-carbs wodwa. Uma ufuna ukufunda kabanzi ngokudla okunomsoco omningi, bheka umhlahlandlela wethu we-amafutha anempilo okwehlisa isisindo kanye ne-imibono yokudla okunamaprotheni amaningi.

Indlela Yokufaka I-Avokhado Kuhlelo Lokudla Olugadwe Ngamakhalori

Indlela elula yokusebenzisa i-avokhado ngaphandle kokudlula umgomo wakho wamakhalori ukuyithatha njengomthombo wamafutha, hhayi into eyengezwa mahhala. Ngamanye amazwi, uma ufaka i-avokhado ku-toast, isaladi, noma ibhodi lerayisi, ungase ufune ukunciphisa omunye umthombo wamafutha njengoshizi, imayonnaise, noma isoso enesiyili.

Isibonelo sesidlo esinengqondo: izingcezu ezimbili ze-whole-grain toast, uhhafu we-avokhado, namaqanda amabili kufinyelela cishe ku-380 kuya ku-450 amakhalori kuye ngosayizi wesinkwa nokuphekwa kwamaqanda. Leso sidlo siletha amafutha anempilo, amaprotheni, nefayibha, okwenza sivamise ukwanelisa kakhulu kunophaya noma okusanhlamvu okunoshukela ngohlu olufanayo lwamakhalori.

Iziphakamiso Ezinhle Zokukhonza Kubantu Abaqaphile Ngempilo

I-avokhado isebenza kahle kakhulu uma ithuthukisa ikhwalithi yokudla kunokumane ingeze amakhalori. Yizame isikiwe ku-toast notamatisi nopelepele obabayo, igayiwe ku-wrap eneturkey nemifino eluhlaza, noma isikwe ku-saladi enobhontshisi nesalmon eyosiwe. Lezi zinhlanganisela zakha ibhalansi engcono yama-macro futhi zenza kube lula ukuhlala endleleni uma unezinhloso zokuzivocavoca noma zokwehlisa isisindo.

Imibono embalwa elula yokulawula ingxenye:

• Sebenzisa u-1/4 we-avokhado njengokokufaka esikhundleni sokusebenzisa isithelo sonke

• Shintsha imayonnaise nge-avokhado kuma-sandwich nama-wrap

• Faka i-avokhado ekudleni osekunamaprotheni nemifino kakade

• Hlanganisa inani elincane ku-smoothie ukuze kube nokuthambile ngaphandle koshukela owengeziwe

• Linganisa i-avokhado izikhathi ezimbalwa kuze iso lakho lijwayele usayizi wengxenye

Amaphutha Avamile Abantu Abawenzayo Ngamakhalori e-Avokhado

Elinye iphutha elivamile ukucabanga ukuthi ngoba i-avokhado inempilo, usayizi wengxenye awubalulekile. Ubeka usengozini kakhulu uma ungawubheki. I-avokhado enkulu ingangeza amakhalori angaba ngu-300 ekudleni ngokushesha, ikakhulukazi uma usebenzisa namafutha omnqumo, ushizi, amantongomane, noma isoso enokhilimu esidlweni esifanayo.

Enye inkinga ukungabali kahle okusakazwayo nezinto eziphezu kokudla. Uhhafu we-avokhado ku-toast ungase uzwakale ungakanani, kodwa uma wengeza uwoyela, isandla sembewu, nezingcezu ezimbalwa zikashizi, isamba samakhalori singakhuphuka ngokushesha kunalokho obukulindele. Uma ubala kahle, ukusebenzisa ukulandela amakhalori ngezithombe zokudla kungakusiza ubhale ukudla kwakho ngendlela engaguquki.

Isibalo Sangempela Samakhalori: I-Avokhado Ekudleni Kosuku

Ake sithi udla uhhafu we-avokhado ekuseni ku-toast, okungamakhalori angaba ngu-120. Esidlweni sasemini, ungeza u-1/4 we-avokhado esaladini ngamanye amakhalori angaba ngu-60. Ebusuku, une-burrito bowl enu-1/4 we-avokhado, bese inani le-avokhado osudlile ngalolo suku lifinyelela cishe ku-180 calories.

Leyo mali ifaneleka ngokuphelele kubantu abaningi, ikakhulukazi uma okunye kosuku kuhlanganisa amaprotheni angenawo amafutha amaningi, imifino, nokudla okuningi okungakacutshungulwa kakhulu. Okubalulekile akukhona ukwesaba i-avokhado, kodwa ukuyibala ngendlela efanayo obungabala ngayo amantongomane, ushizi, noma uwoyela wokupheka. Uma uzama ukuqapha ukudla kwakho kwansuku zonke, ukubheka indlela yokulinganisa amakhalori ekudleni okuhlanganisiwe kungakwenza ukuhlela kube lula kakhulu.

Frequently Asked Questions

Mangaki amakhalori akuhhafu we-avokhado?

Uhhafu we-avokhado ephakathi uvamise ukuba namakhalori angaba ngu-120, nakuba inani eliqondile lincike kusayizi. Uhhafu omncane ungase usondele ku-100 calories, kanti omkhulu ungaba phezulu.

Ingabe i-avokhado ilungele ukwehlisa isisindo?

Yebo, i-avokhado ingasiza ekwehliseni isisindo uma isetshenziswa engxenyeni efanele. Ifayibha yayo namafutha anempilo kusiza ekusutheni, kodwa amakhalori akwi-avokhado kusafanele angene ngaphakathi kwesamba sakho sansuku zonke.

Kufanele ngidle malini i-avokhado ngosuku?

Kubantu abaningi abaqaphela impilo, u-1/4 kuya ku-1/2 we-avokhado ngesidlo uyisabelo esisebenzayo. Inani elifanele lincike emgomweni wakho wamakhalori, izinga lomsebenzi, nokunye ukudla okudlayo ngosuku.

Ingabe i-avokhado inamakhalori ambalwa kunebhotela noma imayonnaise?

Yebo, i-avokhado ivame ukuba yisinqumo esingcono kunebhotela noma imayonnaise ekudleni okuningi. Inamakhalori ambalwa ngesipuni ngasinye kunebhotela futhi iletha ifayibha eningi kanye nama-micronutrient amaningi kunemayo.

Ufuna ukulandela amakhalori akwi-avokhado nokunye ukudla ngokushesha? Sebenzisa i-Cal AI ukuthatha isithombe sokudla kwakho, ulinganise amakhalori ngokushesha, ubuke amaprotheni, ama-carbs, namafutha, uhlaziye ukudla nge-AI, futhi ulandele imigomo yakho yokudla kalula.