Zvakanditora nguva yakareba kuti ndiende pane avocado bandwagon. Asi kana ndikaverenga pamusoro pehutano hwakanaka, ndaiziva kuti ndaifanira kuvapa kuedza kukuru. Kuti ndizive, ndakatanga kuwedzera kune yangu smoothies. Mumazuva mashomanana ndakanga ndakanyanyisa, zvokuti ndakazviwana ndichichida!
Zvisinei, IBS inogona kuita kuti munhu anonzwisisa zvinonzwisisika nezvokudya zvitsva, kunyanya michero kana michero isingazivikanwi.
Sezvo hutano hwakakosha hwevavocados hunonakidza, ndinokukoka kuti ufunge pamusoro pekuwedzera kune kudya kwako nguva dzose. Ngatitarisei kuti tingaita sei izvi ne IBS.
Noutano Hune Makomborero eAvocados
Zvinyorwa zvinyorwa zvakanaka zve B mavitamini, magnesium, uye potassium, uye zvinoshamisa zvinokonzerwa neVitamin C, zvinosangana ne25% zvezvinhu zvaunokurudzira zuva rega rega. Kuputika kunopenyawo pazvinosvika pakudya fiber - nekunaya 10 gramu, inosangana ne40% yezvaunokurudzira zuva rega rega. Zvinyorwa zvakare ndezvakanaka zvinobva mumaprotini anodyara.
Zvinyorwa zvinyorwa zvakanakisisa zvemafuta anonzi monounsaturated (chimwe chezvakanaka!) Mafuta anonzi Monounsaturated anofungidzirwa kuderedza ropa rekutsvaira uye triglycerides.
Chimwe chiitiko chinonakidza chakawana kuti kuwedzera avocados kune salads uye salsa kwakawedzera huwandu hwemotokari inotakurwa kubva pamiriwo yaiva mukati mekudya.
Ko Mhinduro Dzinobatsira Here Kana Kuti Uchikuvadza Bhuku Rako?
Mhinduro ndeyokuti zvinoenderana.
Tsvakurudzo chete pamakambani eBS ane chokuita nehuwandu hweFODMAP yezvibereko. FODMAP-wise, mafuta evhacado akanaka (mafuta haana FODMAPs). A kushandiswa kwe 1/8 yesutikodhi yose inofungidzirwa kuva yakaderera-FODMAP. Iko kushanda yakakura kupfuura iyo inowedzera yakakura ye sorbitol, iyo inogona kupa zviratidzo kana iwe uchinetseka kutsungirira iyi FODMAP rudzi .
Kana uchikwanisa kutsungirira mavocados, ndinokukurudzira kuti uite saizvozvo, pane imwe nhamba iwe unogona kuzvidya usina kuwedzera zviratidzo zvako. Izvo zvakanyanya fiber zviri mumapepa avo zvichazogamuchirwa nehupenyu hwako. Mukuwedzera, zvitubu zvine utano hwemafuta anodya zvinogona kuva zvakanaka kune utano hwemvura yako .
Nzira Yokufadzwa Nayo
Pane nzira dzekushandisa maakadhadha mune zvekudya zvako kunyange padiki chikamu chikamu chinodiwa kuti uchengetedze maFODMAP madiki pasi:
- Wedzerai kune veriti smoothies.
- Vachiwedzera kune saladi - vanogona kuita mabiro ezvokudya zvinonaka uye anonaka!
- Vashandise sejechaji rakapararira.
Zvinyorwa zvinokuvadza nyore nyore. Ndakaona kuti nzira yakanakisisa yekuita kuti michero yakanaka ine utano ndeyekutenga avokodhi kana iri gorosi uye wozoisiya mubhokisi pairi kuti inobereka. Kamwe pavanotendeuka vatsva uye zvishoma zvishoma kugunzva, ndinovaisa mufiriji kusvikira ndagadzirira kuvashandisa.
Sezvo iwe ungasave uchingodya chibereko chose pane imwe chigare nekuda kwezvinetso pamusoro peFODMAPs, unogona kuwana zvichibatsira kuisa ganda rakaputika, rakakamurwa muhomwe yepurasitiki imwe neimwe ine chikamu chechikamu chaidiwa.
Sources:
"Zvinyorwa, Raw, Zvose Zvokutengeserana" SelfNutritionData Website Yakasvika March 14, 2015.
Monash University Low FODMAP Diet App Yakagadzirirwa Feb. 16, 2015.
Unlu, N., et.al. "Carotenoid Kubvumira kubva kuSalad uye Salsa neHumunhu Kunowedzera nekuwedzera kweAvocado kana Avocado Oil" Journal of Nutrition 2005 135: 31-436