Kuthatha ixesha elide ukuba ndifike kwi-bandwagon ye-avocado. Kodwa nangakumbi ndafunda ngeenzuzo zezempilo, ndazi ukuba kufuneka ndibanike umzamo omkhulu. Ukuze ndijwayelane, ndaqala ukuzongeza kwi-smoothies yam. Kwiintsuku ezimbalwa ndandixakeka, ndazifumanisa ukuba ndibafuna!
Nangona kunjalo, i-IBS ingenza umntu aziqonde ngokutya nantoni na, ngokukodwa izityalo ezingaqhelekanga okanye imifuno.
Ekubeni iinzuzo zezempilo ze-avocados ziyamangalisa, ndiyakumema ukuba ucinge ngokubongeza kwixesha lokutya kwakho rhoqo. Makhe sijonge indlela yokwenza oku nge-IBS.
Izinzuzo zezeMpilo zoLungiso
I-avovocados isisiseko esihle samavithamini B, i-magnesium, ne-potassium, kunye nomthombo omangalisayo we-Vitamin C, ukudibanisa i-25% yezidingo zakho zemihla ngemihla. I-avovoc ikhanya xa ifika kwi -fiber yokutya - kunye ne-10 grams, ihlangabezana ne-40% yemfuno yakho yansuku zonke ephakanyisiweyo. I-avovocos nayo yindawo enhle yeprotheni esekelwe kwisityalo.
I-avovocos imithombo enhle kakhulu ye-fat monatursaturated (enye yezinto ezilungileyo!) Iifom ze-Monounsaturated zicingelwa ukunciphisa i-cholesterol yegazi kunye ne-triglycerides.
Olunye uphando oluthatyayo lufumanisa ukuba ukongeza ii-avocados kumasaladi kunye ne-salsa kwandise ixabiso le-carotenoids elalixutywe kwimifuno equlethwe kwisidlo.
Ngaba i-Avocados iya kunceda okanye ibuhlungu i-IBS yakho?
Impendulo kukuba kuxhomekeke.
Uphando olulodwa kwiipascados ze - IBS luhambelana nomxholo weFODMAP wesiqhamo. I-FODMAP-wise, ioli ye-avocado ilungile (iioli ziqukethe iiFODMAPs). Ukukhishwa kwe 1/8 ye-avocado yonke kuthathwa njenge- low-FODMAP. Ubungakanani bokukhonza obuphezulu kunokuba bunamanani aphezulu e-sorbitol, enokufaka isandla kwimpawu ukuba unobunzima bokunyamezela olu hlobo lweFODMAP .
Ukuba unako ukunyamezela i-avocados, ndiyakukukhuthaza ukuba wenze njalo, nakweyiphi na inqanaba ongayidla ngaphandle kokunyusa iimpawu zakho. I-content fiber ephezulu ye-avocados iya kwamkelwa yindlela yakho yokugaya. Ukongezelela, imithombo enempilo yamanqatha okutya angaba yinto enhle kwimpilo yefloral yakho .
Indlela Yokuzonwabisa Iimfuno
Kukho iindlela zokufaka i-avocados kwisondlo sakho nakubungakanani besincinci obufunekayo ukugcina amazinga e-FODMAP aphantsi:
- Yongeza kwi-smoothies eluhlaza.
- Bangeze kumasaladi - banokwenza i-vinaigrette elula kunye neyomnandi!
- Basebenzise njenge sandwich esasazekayo.
Ukuncinciza kutyhafaza kalula. Ndifumene ukuba indlela efanelekileyo yokuqinisekisa isiqhamo sempiliso kukuthenga ii-avocados xa ziluhlaza kwaye ziwashiye kwisitya kwi-counter ukuze zivuthwe. Emva kokuba bajike bamnyama kwaye bathambile kancinci kumgca, ndibabeka kwisiqandisini de ndikulungele ukuyisebenzisa.
Ekubeni ungasidli isiqhamo sonke kwisihlalo esisodwa ngenxa yokukhathazeka malunga ne-FODMAP, unokufumanisa kukunceda ukunqanda i-avocado evuthiwe, idibene ngeeplastiki zeplastiki nganye eziqulethe ubungakanani bendawo.
Imithombo:
"I-Avocados, Raw, Zonke iintlobo zezoThengiso " I-Website ye- SelfNutritionData ifikeleleke ngoMatshi 14, 2015.
IYunivesithi yaseMonash I-FODMAP yokutya isidlo esiphantsi IFebhu 16, 2015.
Unlu, N., et.al. "Ukunyuka kweCarotenoid kwiSaladi kunye neSalsa ngabantu kuphuculwe yiNgezelelo ye-avovoc or Oilvocation" I-Journal of Nutrition 2005 135: 31-436