Yakatakurwa neomega-3s uye vhitamini E, makotapeya anoravira zvakanaka kana akachekwa zvitete pamusoro pesaladhi, akasanganiswa muchero smoothie, kana kupetwa nemhodzi dzesunflower dzine munyu. Imwe nzira yekubatanidza avocado inogara ichichinja-chinja muhupenyu hwako hwekubika ndeyekutsiva bota.
Paunenge uchibika, shandura hafu yehuwandu hwebhota muresipi yako neavocado yakagayiwa. Kana ukatsiva huwandu hwese, iwe unowana mibairo yakapfava. Kuti ikubatsire kuona kuti uchada zvakadii, zvinobatsira kuziva kuti avocado rimwe rinogadzira zvikamu zvitatu kubva muzvina zvekapu. Kutsiva bhotela neavocado hakungodzikisi macalorie emukati - hafu yekapu yebhota macalorie 813 uye yakaenzana yeavocado yakagayiwa i184 - asi zvakare inoburitsa yakapfava, fluffier yakabikwa. Kunyange zvazvo chibereko ichi chine mafuta akawanda, makotapeya ane mwoyo-utano monounsaturated mafuta, anogona chaizvoizvo kuderedza LDL (yakaipa) cholesterol uye kuchengetedza HDL (yakanaka) cholesterol uye kubatsira kuderedza mudumbu mafuta.
Kwekota-mukombe wekushandira, maavocados anopfuura mazana matatu emakoriyumu mashoma pane bota, asi anopawo mashoma akazara mafuta uye cholesterol. Uyu muchero wakasvibira unopawo mapuroteni akawanda uye fiber yakawedzerwa, uye yakafuma muB mavitamini, pamwe nefolic acid, potassium, vitamin E, uye vitamin K. Izvo hazvigoni kutaurwa kune bhotela.
Heano mamwe mabikirwo aunogona kuedza neiyi butter inotsiva:
-Kuwedzera kutaurwa naHaley Lyndes