John Myers
He olakino maikaʻi nā ʻAvocados a kūpono loa i nā meaʻai a pau. Eia nō naʻe, aia kekahi mau ʻōlelo e pili ana i nā avocados ʻaʻole pololei loa.
Ua wehewehe pōkole ka avocado
No ka ʻohana laurel ka lāʻau ʻAvocado (Persea Americana). Hiki iā lākou ke kiʻi nui (a hiki i 20 mau mika) a like me nā lāʻau wōnati me ko lākou mau lau lau. Ma muli o ka lepo lalo, hiki i ka lāʻau avocado ke hiki i ka nui o ka ululāʻau.
ʻO ka avocado ponoʻī - mai ka manaʻo botanical he hua - hiki ke liʻiliʻi e like me ka pea, akā hiki ke hiki i ka nui o ke poʻo o ke keiki. Eia nō naʻe, ʻaʻole kūʻai ʻia nā ʻano nui no ka mea ʻaʻole lākou e mālama maikaʻi a ʻaʻole loaʻa ka nui o nā mea pā ma ʻEulopa - ʻoi aku ka nui o ke kaumaha ma mua o 1 kilokani.
No Sepania, Mekiko, a i ʻole ʻApelika Hema
ʻO ka mahiʻai ʻana i nā avocados ma nā ʻāina wela o ka honua, e like me ʻAmelika Hema a me Central America, ʻAsia Hikina Hema, a me ʻApelika, ua hoʻomaka ma mua o 10,000 mau makahiki i hala. I kēia lā, ulu pū ka hua pata-pear i nā subtropics, no ka laʻana ma Sepania hema a me Israel.
Eia nō naʻe, ʻo ʻAmelika ʻĀkau a me Central America i kēia manawa nā mea hana avocado kiʻekiʻe ma ka honua. Eia naʻe, ʻo ka hapa nui o nā avocados i hiki ke kūʻai ʻia ma nā ʻāina ʻEulopa ʻEulopa e hele mai mai Sepania hema, Israel, Mexico, a i ʻole ʻApelika Hema. No ka mea, hoʻohana nui ʻia nā avocados US no kā lākou mākeke ponoʻī a ʻaʻole i lawe ʻia aku.
ʻO ke ʻano o ka huaʻōlelo avocado
ʻO ka huaʻōlelo avocado mai ka huaʻōlelo Aztec ahuacatl, i hoʻohana ʻia no nā "testicles" ma muli o kekahi mau mea like.
Nā waiwai waiwai o ka avocado
Eia nō naʻe, e hoʻomanaʻo i hiki ke loaʻa i nā ʻano avocado ʻokoʻa nā waiwai meaʻai like ʻole a no laila hiki i nā waiwai i hāʻawi ʻia ke hāʻawi wale i kahi alakaʻi koʻikoʻi.
Aia i loko o ka avocado kēia mau huaora a me nā minela
100 g avocado e pili ana i ka “Hass avocado a i ʻole ka hapalua o nā ʻano avocado nui aʻe (e laʻa me Ryan). ʻO ka nui o nā huaora a me nā minela i ʻōlelo ʻia e pili ana i ka 100 g avocado pulp Ke kuhikuhi nei mākou i kēlā mau mea koʻikoʻi e hiki ke uhi ʻia i ka 5 pakeneka me 100 g avocado pulp.
Hāʻawi pinepine ʻia nā waiwai waiwai nui ʻē aʻe ma nā kumuwaiwai US. Wahi a kā lākou ʻike, loaʻa i ka avocado ʻehā mau manawa o ka folic acid content (folate) i hoʻohālikelike ʻia me nā kumu ʻEulopa, ʻo ia ke kumu i hoʻolaha ʻia ai ka avocado ma ke ʻano he kumu maikaʻi loa o ka folic acid ma USA.
ʻAʻohe purines/uric acid i loko o ka avocado
ʻAʻohe purines ka avocado no laila ʻaʻohe waika uric i hana ʻia i ka wā o kāna metabolism. No laila hiki iā ia ke lilo i ʻāpana o ka papa kuhikuhi i ka hihia o ka gout a i ʻole nā pōhaku puʻupaʻa pili.
ʻAvocado no ka hoʻomanawanui ʻole o ka fructose
ʻAʻole loaʻa ka fructose i ka avocado, he liʻiliʻi wale nō ka glucose (3.5 g no 100 g), a no laila ua kūpono i ka meaʻai me ka fructose intolerance. Hiki ke ʻai ʻia ka ʻavokado inā loaʻa iā ʻoe ka sorbitol intolerance. ʻAʻohe ona sorbitol.
ʻAvocado no ka histamine intolerance
Aia i loko o ka avocado ma kahi o 23 mg histamine no ka kilo, a no laila - ma muli o ka hoʻomanawanui histamine pilikino - manaʻo pinepine ʻia he mea maikaʻi ʻole i ka hihia o ka histamine intolerance. Eia naʻe, hāʻawi kekahi mau waina ʻulaʻula i ka 2000 mg histamine i ka lita.
I ka manawa hea ka avocado i ke kau?
ʻOhi ʻia nā ʻAvocados mai Sepania a me Israel mai ʻOkakopa a Mei. ʻAvocados mai Kenya a me ʻApelika Hema mai Malaki a Kepakemapa.
ʻOi aku ka maikaʻi o nā avocados ʻaʻole i kuke ʻia
ʻAi maka wale ʻia nā ʻavokado. Ke wela, nalowale ko lākou ʻala.
ʻO nā avocados e hoʻohaʻahaʻa i ka cholesterol
ʻOiai i kēia mau lā, ʻōlelo mau kekahi mau kauka i ka ʻai ʻana i nā avocados inā loaʻa iā ʻoe ka cholesterol kiʻekiʻe no ka mea manaʻo lākou he hopena maikaʻi ʻole ka hua momona i nā lipids koko. E like me nā ʻoliva a me nā ʻalemona, hāʻawi ka avocado i nā momona momona monounsaturated (e pili ana i 8 g no 100 g), i ʻike ʻia he hopena maikaʻi i nā pae cholesterol.
ʻO kahi haʻawina i paʻi ʻia ma ka Journal of the American Heart Association ma 2015 i hōʻoia e hiki i nā avocados ke hoʻohaʻahaʻa i nā pae cholesterol.
ʻO ka avocado no nā pōhaku ʻōpū
No ka mea, he mea nui ka cholesterol kiʻekiʻe no ka hoʻomohala ʻana i nā pōhaku ʻāʻī, no ka mea, ʻo ka hapa nui o nā ʻāʻī he hapa nui o ka cholesterol, a ma muli o ke kōkua ʻana o ka avocado (e ʻike i ka pauku mua) i ka hoʻopaʻa ʻana i nā kiʻekiʻe o ka cholesterol, palekana ke ʻai ʻana i ka avocado inā loaʻa iā ʻoe nā ʻōpū. ʻO ka monounsaturated fatty acids i loko o nā avocados i manaʻo ʻia e hōʻemi i ka pilikia o ka gallstones, e like me kahi noiʻi mai 2004 i ʻike ʻia.
ʻO ka ukana glycemic o ka avocado
Hōʻike ka glycemic index a me ka ukana glycemic i ka hopena o ka meaʻai i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol. ʻO ke kiʻekiʻe o nā waiwai, ʻoi aku ka nui o ke kō koko koko ma hope o ka ʻai ʻana i kēia mau meaʻai.
ʻO ka glycemic index o ka avocado he 10 (ʻo ka glucose he 100), a ʻo ka ukana glycemic he 0.04. He haʻahaʻa loa nā waiwai ʻelua a hoʻohālikelike ʻia me nā waiwai o ka spinach, nā pīni ʻōmaʻomaʻo, a i ʻole ka pā paʻi.
No laila, kūpono loa ka avocado i ka meaʻai o ka poʻe maʻi maʻi maʻi, e komo pū me nā meaʻai haʻahaʻa a me nā paleo, nā meaʻai hoʻemi kaumaha, a me nā meaʻai anti-inflammatory, no ka mea, ʻo ka loli maikaʻi ʻole o ke koko koko e hoʻoikaika i ka mumū.
He pōʻino maoli anei ka avocado?
Mai kahi ʻano kaiaola, he pōʻino maoli ka mahi ʻana i ka avocado, e like me nā wahi like ʻole ma ka Pūnaewele. Ua ʻōlelo ka poʻe hoʻohewa he nui loa ka wai o ka avocado, ua ulu ʻia i loko o ka monocultures, pono i nā keʻena ʻoʻo kūikawā, a pono e lawe ʻia i kahi mamao loa mai nā ʻāina ākea. No laila ʻoi aku ka maikaʻi o ka ʻai ʻole ʻana i nā avocados.
Hiki ke ʻai ʻia ka hua avocado
Hiki iā ʻoe ke ʻai i ka hua avocado. Akā naʻe, ʻaʻole ia manaʻo e hana ʻoe i kēlā me kēia lā. ʻO ka mea maʻamau, ma nā ʻāina kumu o ka avocado, hoʻohana ʻia ia ma ke ʻano he lāʻau lapaʻau ma mua o ka meaʻai i kēlā me kēia lā. Hiki iā ʻoe ke hoʻohana i ke kumu i kēlā me kēia manawa, akā e aʻo mākou e kūʻē i ka ʻai maʻamau, no ka mea, aia ka persine ʻona, a me nā mea ʻē aʻe.
ʻOi aku ka maikaʻi ʻaʻole e ʻai i ka ʻili avocado
Hiki ke ʻai ʻia ka ʻili avocado o kekahi mau ʻano. ʻO ka ʻili o "Hass" avocados ʻaʻole. He mānoanoa a paʻakikī a ʻono loa ka ʻawaʻawa. No laila, inā makemake ʻoe e hoʻāʻo i ka ʻili avocado, e koho i nā ʻano me ka ʻili lahilahi a palupalu. Pono e hele mai ka avocado e pili ana i ka mahiʻai organik i ʻole e paʻa nā koena pesticide a i ʻole fungicide i ka ʻili.
ʻO nā avocados cocktail hou he mea kūpono loa ia no ka ʻai ʻana i ka ʻili. Ua like lākou me nā kukama liʻiliʻi a he hua ʻole nō hoʻi, akā e like me kā mākou ʻike, ʻaʻole i loaʻa i nā hale kūʻai maʻamau, akā ma o nā ʻoihana leka uila wale nō.
E like me ka mea maʻamau i nā ʻili hua a pau, ʻoi aku ka nui o nā mea kanu lua ma ka ʻili avocado ma mua o ka pulp, ʻo ia hoʻi ka nui o nā flavonoids, polyphenols a me nā carotenoids, a me ka chlorophyll. No kēia kumu, ua hoʻāʻo nā mea noiʻi Brazil i kahi kī i hana ʻia mai ka ʻili avocado maloʻo i ka makahiki 2016 a ʻike ʻia ua inu maikaʻi loa ia a hāʻawi iā lākou i ka nui o nā antioxidants.
Eia naʻe, ʻaʻole ʻo ke kumu wale nō o ka avocado akā ʻo kona ʻili pū kekahi e loaʻa i ka persine ʻona, no laila ʻaʻole mākou makemake e ʻai ia. Inā makemake ʻoe e hana, e ʻai i ka ʻili inā makemake ʻoe. Inā pono ʻoe e koi ikaika iā ʻoe iho e ʻai, ʻoi aku ka maikaʻi o ka hoʻolohe ʻana i kou kino. Mai hoʻohui i ka ʻili i ka smoothies a i ʻole nā mea like, a ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā meaʻai i hōʻoia ʻia ʻaʻole ʻino a palekana no ka hoʻolako ʻana i nā mea kanu i ʻōlelo ʻia, e laʻa me B. nā lau ʻōmaʻomaʻo, nā hua, a me nā mea kanu maoli (edible) hihiu. .
He mea make nā lau ʻavokado a me ka ʻili i nā holoholona
Ma nā wahi āpau - ma nā palapala ʻīlio āpau a me nā hui ʻīlio āpau - aia nā ʻōlelo aʻo e pili ana i ka avocado. ʻAe, ʻaʻole no nā ʻīlio wale nō akā no nā pōpoki, nā manu, a me nā lapeti, a no nā holoholona āpau a me nā holoholona mahiʻai, ʻōlelo ʻia ka avocado he mea ʻawaʻawa ma muli o kona ʻano persine.
Eia naʻe, inā ʻoe e nānā i ke kūlana haʻawina ma ka palapala, ʻike koke ʻia ʻo ia ka ʻili, nā lau, ka hua ʻaʻole paha, a me ka pōhaku o ka avocado hiki ke loaʻa i ka persin ʻona a no laila ʻaʻole kūpono i nā holoholona. . ʻAʻole i loaʻa i ka ʻiʻo oʻo o ka avocado kahi persin, a inā loaʻa, ma nā ʻāpana wale nō.
No laila, ʻo nā haʻawina a pau e pili ana i ka make ʻana o persin e pili ana i nā lapeti, nā kao, nā hipa, nā pipi a me nā holoholona ʻē aʻe i ʻai i ka lau avocado a i ʻole ka ʻili o ka lāʻau avocado.
ʻAi ʻīlio me ka avocado
Ke ʻōlelo nei kekahi haʻawina ʻaʻole pono e hāʻawi ʻia nā avocados i nā holoholona. E pili ana i nā ʻīlio, hoʻokahi wale nō haʻawina i hōʻike ʻia ma ke ʻano he hōʻike, ʻaʻohe mea hōʻike maoli. Mai ka makahiki 1994. He noiʻi kēia e pili ana i ʻelua ʻīlio i loaʻa i nā hōʻailona like i ʻike ʻia ma ia kao a hipa paha ma hope o ka ʻai ʻana i ka lau avocado. A ma muli o ka nāwaliwali o nā ʻīlio ʻelua no ka avocados (ka hua), ua manaʻo ʻia ʻo ia paha nā avocados i hoʻokumu i kā lākou hōʻailona. Eia naʻe, ʻaʻole i hōʻoia ʻia kēia.
ʻAe, aia kekahi meaʻai ʻīlio (AvoDerm) i ka US no nā makahiki he nui i loaʻa nā avocados ma ke ʻano he mea nui no ka mea ua ʻōlelo ʻia he mea maikaʻi loa ia i ka ʻili a me ke kapa.
Ma Sepania a me ʻAmelika Hema, makemake nā ʻīlio e ʻai i nā avocados
ʻO nā kumu kumu koʻikoʻi i ka hopohopo avocado ma waena o nā mea nona nā ʻīlio ʻōlelo ʻo ka mea pōʻino wale nō e pili ana i ka avocados ʻo kā lākou lua, inā e ʻai nā ʻīlio a paʻa i ko lākou ʻāʻī a i ʻole ke kumu o ka paʻa ʻana o ka ʻōpū. Inā ʻaʻole, ʻaʻole pilikia ka avocado i nā ʻīlio a i ʻole nā pōpoki inā loaʻa iā lākou ka pulp pala i kēlā me kēia manawa (inā makemake lākou).
I kekahi hihia, ma nā ʻāina home o ka avocado (South America, Sepania), makemake nā ʻīlio alanui e hele i nā kumu lāʻau avocado e ʻai i ka hua hāʻule. ʻAʻole ʻae ʻia nā ʻīlio home mai ka ʻai ʻana i nā avocados inā hāʻule lākou i nā hua ma lalo o ka lāʻau avocado i loko o ka hale.
ʻOiaʻiʻo, ʻaʻohe mea e hāʻawi i kā lākou ʻīlio ʻīlio inā ʻaʻole lākou e hilinaʻi i ia mea, ʻoiai ʻaʻole ʻo avocados kekahi o nā meaʻai maʻamau o kahi ʻīlio ʻEulopa Central, no laila ʻaʻole lākou e poina i kekahi mea inā ʻaʻole lākou e ʻike avocado i loko o kā lākou kīʻaha.
He meaʻai nui anei ka ʻAvokado?
He meaʻai nui ka ʻAvocados ma muli o ko lākou momona momona a no laila he ʻāpana koʻikoʻi ia o ka papa kuhikuhi, ʻoi aku ka nui o ka meaʻai vegan maka. Hoʻololi lākou i nā salakeke i meaʻai nui piha, mākaukau e ʻai wikiwiki loa, a hāʻawi i nā mea momona a me nā mea koʻikoʻi me ka loaʻa ʻole o nā hopena pōʻino.
Eia nō naʻe, aia kekahi mau ʻōlelo e hoʻolaha nei ma ka pūnaewele kahi e makemake ai e hoʻohuli i nā avocados i mea ʻai nui ʻaʻole i kūpono i ka ʻoiaʻiʻo.
ʻO nā ʻavokado ʻaʻohe cholesterol
ʻO ka momona momona o ka avocado i ʻōlelo pinepine ʻia ʻo ia ka pōmaikaʻi nui. Ua ʻōlelo ʻia he cholesterol-free me he mea lā he mea kūikawā kēia no ka meaʻai mea kanu. Hoʻomaikaʻi pū ʻia ko lākou ʻano kiʻekiʻe o nā ʻakika momona unsaturated a me kā lākou haʻahaʻa haʻahaʻa o nā waikawa momona momona.
No laila, ua manaʻo ʻia he meaʻai ola kino ka avocado a pale i nā maʻi puʻuwai a me nā maʻi vascular. Ua manaʻo ʻia ma ʻaneʻi ʻo ka cholesterol a me nā ʻakika momona saturated ʻino loa, akā ʻaʻole i hōʻoia ʻia kēia.
Hāʻawi ka ʻavokado i ka magnesium liʻiliʻi
Ua kākau ʻo Focus ma ʻAukake 2018 ʻo ia ka nui o ka magnesium i loko o nā avocados e hoʻolilo i ka hua i mea ʻai nui. I loko o 100 g o ka avocado, eia naʻe, e loaʻa iā ʻoe he 25 a 29 mg o ka magnesium, ʻaʻole nui loa me ka koi o kēlā me kēia lā o 350 a 400 mg. Hāʻawi ka maiʻa, ʻeleʻele, a me nā kiwi i ka nui like o ka magnesium me ka ʻole he meaʻai nui.
Eia nō naʻe, pili ia i ka mea āu e hoʻohālikelike ai i ka avocado. Inā hoʻoholo kekahi e ʻai i ka berena avocado ma mua o ka berena a me ka pata mai kēia manawa aku, ʻoiaʻiʻo e loaʻa iā ia ka nui o ka magnesium i ka wā e hiki mai ana, no ka mea, ʻaʻohe magnesium i loko o ka pata.
He puna maikaʻi anei nā ʻAvocados o ka fiber?
Ua ʻōlelo ʻo Cosmopolitan i Malaki 2018 ua piha nā avocados no ka mea hoʻokahi wale nō o kēia mau hua nui e uhi ana i ka hapakolu o ka pono o ka fiber i kēlā me kēia lā. ʻO ia ka 10g o ka fiber, no laila e like me ka Cosmopolitan, pono ke kaupaona ʻana o kahi avocado he 250g, ʻaʻole maʻamau ka hihia.
ʻO ke kaumaha o ka avocado maʻamau ma waena o 100 a me 150 g a pēlā e hāʻawi ai ma waena o 4 a me 6 g o ka fiber. Eia nō naʻe, ʻo ka avocados kahi kumu maikaʻi o ka fiber a hiki ke kōkua i ka hoʻokō ʻana i nā pono fiber.
ʻAʻole maikaʻi nā ʻavokado i ka omega-3
Wahi a ka makasina he meaʻai lolo maoli ka avocados no ka mea aia i loko o lākou nā ʻakika momona omega-3. Hana ʻo ʻAvocados i kēia, akā ma nā mea liʻiliʻi (0.1 g). Hiki ke loaʻa ka nui like o ka omega-3 i loko o ka kāpeti Kina, nā lentils, a me ka zucchini, me ka ʻole o ka ʻōlelo ʻana iā lākou he meaʻai lolo kūikawā, e waiho wale iā lākou he kumu waiwai nui o omega-3. Inā makemake ʻoe e hoʻolako iā ʻoe iho me ka omega-3 fatty acids, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā hua hemp, ka aila linseed, walnuts, a i ʻole nā hua chia lepo.
ʻAʻole kūpono nā avocados ma ke ʻano he kumu hao
Paipai ʻo Cosmopolitan i nā avocados no nā wahine hāpai no ka mea, ma waena o nā mea ʻē aʻe, hāʻawi lākou i ka hao. Eia nō naʻe, ke kahaha nei kekahi no ke aha i ʻōlelo ʻia ai ka meaʻai me ka 0.4 mg iron no 100 g he kumu hao inā he mea liʻiliʻi kēia haʻahaʻa me kahi koi o 20 mg (i ka wā hāpai).
ʻO nā avocados kahi kumu o ka lutein
He olakino maikaʻi loa ka avocado no ka mea aia ka lutein, kahi mea kanu lua i loaʻa ka hopena maikaʻi loa i nā maka a hiki ke pale aku i kekahi mau maʻi maka nui. Eia naʻe, ʻaʻole kiʻekiʻe ka nui o ka lutein o nā avocados. He 66 ka nui o ka lutein i kā kale i kālua ʻia, he 40 ka nui o ka nui o ka spinach, ʻewalu ka nui o ka letus romaine maʻamau, ʻehā ka nui o ka nui o ka lutein i ka squash a me ka broccoli, a ʻo ka kulina a me ka piʻi ʻōmaʻomaʻo he palua ka nui o ka lutein.
Eia nō naʻe, aia kahi haʻawina e hōʻike ana i ka ʻai ʻana i nā avocados hiki ke hoʻonui i ka pae serum a me ka lolo lutein. I kēia manawa ua ʻike ʻia ʻo ka piʻi ʻana o ka pae lutein e kōkua i ka hoʻomaikaʻi ʻana i ka hana cognitive a me ka hoʻomanaʻo, manaʻo kekahi he mea nui nā avocados no ka hāʻawi ʻana i ka lolo. Akā, pehea ka maikaʻi o nā avocados ma ʻaneʻi inā ua hoʻohālikelike ʻia lākou i loko o kahi haʻawina ʻaʻole me ka ʻuala a me ka moa, akā me ka spinach, kale, romaine letus, a i ʻole broccoli?
ʻO nā avocados no ka pohō kaumaha
Ma nā wahi he nui ma ka ʻupena, ua ʻōlelo ʻia e hāʻawi ka avocado i ka enzyme lipase, ka mea e hoʻolalelale i ka haki ʻana o ka momona ponoʻī o ke kino a no laila e kōkua ai i ka hoʻemi kaumaha. Eia nō naʻe, he protein nā enzymes a ua hoʻopau ʻia e ka ʻōpū o ka ʻōpū a me nā enzyme e hoʻoheheʻe i ka protein i laila. I kēia manawa, ʻoiaʻiʻo, hiki ke ʻokoʻa ka avocado lipase. Ma ke aʻo ʻana i nā kumu lipase like ʻole (me nā avocados), akā naʻe, ua ʻike ʻia ʻo nā lipase wale nō mai ka castor a me ka ʻoʻa ka mea kūpaʻa i ka waikawa.
Ua ʻike ʻia kahi noiʻi 2013 ʻo ka poʻe e ʻai ana i nā avocados e ʻai i nā meaʻai maikaʻi loa a - ʻoiai i kekahi manawa e ʻai ana i ka nui o nā calorie e like me ka poʻe ʻai liʻiliʻi maikaʻi - ʻoi aku ka wīwī a ʻoi aku ka haʻahaʻa o ka maʻi metabolic.
No ka mea ʻaʻole i ʻōlelo nui ʻia kēlā haʻawina e pili ana i ka hiki ke pohō kaumaha o nā avocados, ke hoʻonohonoho nei nā mea noiʻi ma ke Kulanui ʻo Loma Linda ma Kaleponi (hāʻule 2018) i kahi noiʻi e nānā pono i nā hopena o ka ʻai ʻana i ka avocado. Pono ka poʻe i komo i ke kaumaha e ʻai i ka avocado i kēlā me kēia lā no ʻeono mahina, ʻoiai ʻo ka hui hoʻomalu, ʻo ia hoʻi ke kaumaha nui, ʻaʻole ʻae ʻia e ʻai i ʻoi aku ma mua o ʻelua avocados i kēlā me kēia mahina.
E like me nā haʻawina avocado āpau, kākoʻo ʻia ke aʻo ʻana e ka Hass Avocado Board a no laila ʻaʻohe mea ʻē aʻe ma ka ʻoihana avocado ponoʻī. Eia naʻe, hiki i kekahi ke noʻonoʻo e pili ana i ka hopena.
Ke koi nei kekahi mau "poʻe akamai": he pōʻino nā avocados
I ka maka o Udo Polymer (ka mea kākau a me ka chemist), he pōʻino loa ka avocado no ka mea hiki iā ia ke hoʻolei i ke kiʻekiʻe o ke kō koko mai ke kaulike, ʻo ia ka mea e nānā pono ai ka maʻi maʻi.
I ka hoʻomaka ʻana o ʻApelila 1994, akā naʻe, ua heluhelu kekahi i loko o ka puke moʻolelo kūikawā ʻo Diabetes Care e hiki ke kōkua nui i ka poʻe maʻi maʻi ke hoʻololi i kekahi o nā ʻakika i ʻai ʻia i kēlā me kēia lā no nā avocados. Ua ʻike ʻia kahi noiʻi ua alakaʻi kēia i nā pae lipid koko i ʻoi aku ka maikaʻi o ka maʻi maʻi maʻi a kōkua iā lākou e hoʻopaʻa maʻalahi i ko lākou koko koko. No laila, hana pololei nā avocados i ka mea a Mr. Pollmer i manaʻo ai ua ʻike ʻo ia.
ʻAʻole kēia he mea kupanaha, ʻoiai ʻo Mr. Pollmer e pili ana i nā hoʻokolohua holoholona mai ka makahiki 1970, kahi i hāʻawi ʻia ai nā holoholona i kahi kaʻawale a me nā kiʻekiʻe o ka mannoheptulose, kahi mea i loaʻa pū i loko o nā avocados akā maopopo loa he hopena ʻokoʻa loa ma mua o ke ʻano kaʻawale. Inā hāʻawi wale ʻia nā holoholona i nā avocados, ʻokoʻa loa ka hopena.
ʻO nā ʻavokado ke kumu mau i ka ʻau koko
ʻO kekahi pilikia ʻē aʻe e peʻe ana i loko o ka avocado, ʻo ia ka make ʻana o ka hua inā ʻaʻole ʻoe ʻike pehea e ʻoki ai. Ua hōʻike ʻo Die Welt i ka makahiki 2017 e pili ana i ke kauka e kanikau ana i ka nui o nā "lima avocado" e hele mai i ka lumi pilikia i kēlā me kēia pule no ka mea ʻaʻole manaʻo ka poʻe i kahi lua i loko o ka avocado, hoʻāʻo ka pahi e ʻoki i ka hua i ka hapalua, paheʻe i ka lua. a laila ʻoki i kou lima.
ʻAʻole maikaʻi ka hoʻoulu ʻana i nā hua avocado
He ma'alahi loa ka hua 'avokado. Eia nō naʻe, inā ʻaʻole ʻoe e noho i ka ʻāina Mediterranean a i ʻole he hale mālama mālama nui loa, mai ulu i nā mea kanu avocado. No ka mea, ʻo ka mea kanu avocado he mea kanu ia e noho ana ma nā ʻāina ākea a i ʻole subtropics a makemake e ulu i kumu lāʻau nui ma laila. No laila ʻaʻole kūpono ia e like me ka hale kanu, e ʻeha i nā wahi noho a ʻaʻole hoʻi e ola lōʻihi.
ʻOi aku ka maikaʻi e kūʻai i nā avocados organik
Kūʻai maikaʻi ʻia nā avocados ma nā hale kūʻai kūlohelohe. I loko o ka mea kūʻai kūʻai, ua ʻelemakule ka hua, ʻoi loa, mālama ʻia i ke anuanu, a i ʻole mālama ʻia, no laila ʻaʻole he mea maʻamau ka pōʻino a hiki ʻole ke ʻai ʻole a ʻaʻole i oʻo hou.
He aha kāu e nānā ai i ke kūʻai ʻana i nā avocados
ʻAkaʻikaʻi ʻole nā ʻavokado ma ka lāʻau. Ma ke ʻano, hāʻule paʻakikī lākou a ʻaʻole i oʻo i ka lepo a ʻō wale ma laila. ʻOiaʻiʻo, hoʻopau pinepine ʻia lākou e ka hopena, hoʻopau koke ʻia e nā iniseti, a laila hoʻopau koke. No laila, ʻohi pololei ʻia nā avocados mai ka lāʻau a hoʻouna ʻia i nā hale kūʻai a puni ka honua ʻoiai ʻaʻole i oʻo.
Inā ʻike ʻoe i nā avocados i loko o kāu hale kūʻai i palupalu, ʻo ia ka mea maʻamau i loko o ka hale kūʻai a i ʻole i loko o kā lākou lumi mālama no ka manawa lōʻihi. Lawe pinepine ʻia lākou i nā manawa he nui, mālama hewa paha i ka pō (i loko o ke keʻena anuanu), a no laila ʻaʻole ʻōlelo ʻia.
Inā kūʻai mau ʻoe i kahi avocado palupalu, e ʻike pinepine ʻoe i loko o ka hua he mau wahi ʻeleʻele hiki ʻole ke ʻai ʻia. No laila, ʻoi aku ka maikaʻi o ke koho ʻana i nā avocados paʻa a paʻa ʻole, a laila hiki iā ʻoe ke hoʻomaʻamaʻa ma ka home.
Pehea e oo ai i ka avocados ma ka home
E wīwī i ka avocado paʻa - ʻoi aku ka maikaʻi me ka ʻāpala - i loko o kahi ʻeke pepa a i ʻole ma ka nūpepa a mālama iā ia ma ka lumi maʻamau (ʻaʻole pololei ma luna a i ʻole ma luna o ka radiator). Hoʻopuka ka ʻāpala i kahi mea i kapa ʻia ʻo ripening gas (ethylene), kahi e hoʻoikaika ai i ka oʻo ʻana. Ma muli o ka pae mua o ka oʻo ʻana, hiki ke lawe ma waena o ʻelua a me ʻumi lā ma mua o ka mākaukau ʻana o ka hua e ʻai ʻia.
ʻO nā ʻavokado i ʻohi ʻia a hiki ke manaʻo ʻia e oo no nā lā he ʻumi. Inā hoʻomaha ʻoe ma Sepania, hiki iā ʻoe ke kūʻai pinepine i nā avocados i hōʻiliʻili hou ʻia mai nā mahiʻai liʻiliʻi. A laila ʻohi ʻia kēia mau mea i ka lā ma mua a i ke kakahiaka hoʻokahi a he ʻumi mau lā a ʻoi aku ka lōʻihi e oʻo ai. Ma ʻEulopa ʻEulopa, ʻelima mau lā ka lōʻihi o ka oʻo ʻana, no ka mea, aia ka hua ma ke alanui no kekahi manawa ma mua o ke kūʻai ʻana i nā hale kūʻai.
Inā hoʻokomo ʻoe i kahi avocado ʻaʻole i oʻo ʻia i loko o ka pahu hau, ʻaʻole ia e pala. ʻO nā ʻavokado i hoʻopaʻa ʻia no ka lōʻihi loa i ka wā ʻaʻole i oʻo pinepine ʻia e lilo i ʻōpala ma ke ʻano like a ʻawaʻawa paha i ka ʻono - ʻoiai inā makemake ʻoe e ʻō hou i ka lumi wela ma hope o ka manawa mālama ʻana.
Ma mua o ka ʻoki ʻana i kahi avocado, pono ʻoe e hōʻoia ua oʻo pono ia. No ka mea, i ka wā i ʻoki ʻia ai ka hua, ʻaʻole ia e pala hou. Akā pehea ʻoe e ʻike ai ua oʻo kāu avocado?
Pehea e ʻike ai i nā avocados pala
He mea maʻamau i nā hale kūʻai ke kākau i nā ʻano avocados ma ka pahu a i ʻole ke kumu kūʻai. Ma Central Europe, ʻelua mau ʻano maʻamau ʻo "Fuerte" a me "Hass". ʻO Fuerte avocados kahi ʻili ʻōmaʻomaʻo a ʻoi aku ka ʻono. He ʻono maʻalahi, ʻono ka hass avocados a ʻike ʻia e ka ʻili puʻupuʻu nui.
Inā ua kūʻai ʻoe i kahi avocado Hass, ʻeleʻele ka ʻili i ka wā e oʻo ai. ʻO ka ʻili ʻeleʻele no laila ʻaʻole ia he hōʻailona o ka spoilage, akā he hōʻailona o kahi kūlana kūpono o ka pala. Eia nō naʻe, pono e hua iki ka hua inā paʻi ʻia me ka manamana lima. (Mai kūʻai i kahi avocado Hass i ʻeleʻele, akā naʻe, no ka mea, ʻaʻole ʻoe i ʻike i ka lōʻihi o ka ʻeleʻele, no laila ua ʻeleʻele ka hua.)
ʻO Fuerte avocados, ma kekahi ʻaoʻao, ʻaʻole pono e ʻeleʻele. Me lākou, ʻo nā kiko ʻeleʻele ma ka ʻili he hōʻailona maʻamau ka maikaʻi o ka hua i loko - ma ka liʻiliʻi loa.
ʻO nā ʻano ʻano ʻē aʻe i loaʻa ma Central Europe ua kapa ʻia ʻo Bacon, Ettinger, Pinkerton, Reed, a me Ryan. Pili kēia i nā ʻano like ʻole: E lawe i ka avocado ma kou lima. Inā hāʻawi ʻia i kahi kaomi liʻiliʻi, hiki ke ʻai ʻia. He ʻili ʻōmaʻomaʻo ko lākou a pau - inā ʻaʻole lākou a oʻo paha.
ʻO kēia ke ʻano o ka mālama ʻana i ka avocado
Huli koke ka ʻiʻo ʻōmaʻomaʻo o ka avocado i ka pōʻeleʻele ke ʻoki ʻia ka hua a wehe ʻia i ka oxygen. No laila, e hoʻoheheʻe i ka wai lemon a i ʻole ka vīneka ma luna o kahi avocado i ʻoki ʻia e pale aku i ka hoʻomake hou ʻana.
Inā makemake ʻoe i ka hapalua o ka avocado a makemake ʻoe e mālama i ka hapa i koe, e kau i ka hapalua o ka hua i loko o kahi pahu sila a waiho i loko o ka pahu hau. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka avocado i ʻoki ʻia i ka lā aʻe.
Pehea e mālama ai i kāu guacamole hou
Inā loaʻa iā ʻoe nā koena o kāu guacamole, hiki iā ʻoe ke waiho pū i loko o ka friji. E uhi paʻa me ke kiʻi ʻoniʻoni a ʻai i loko o hoʻokahi lā a ʻelua paha. Inā lilo i ʻeleʻele ma ka ʻili, e wehe wale i ka papa ʻulaʻula me kahi puna ma mua o ka ʻai ʻana.
Hiki ke mālama ʻia nā avocados ʻō a ʻoki ʻole ʻia i loko o ka friji a hiki i ʻekolu lā. Hoʻopau ʻia ke kaʻina oʻo e nā haʻahaʻa haʻahaʻa a hoʻonui ʻia ka manawa mālama o ka avocado pala ma kēia ʻano.
Pehea e hoʻokuʻu ai i nā avocados
Inā pono, hiki ke hoʻopaʻa ʻia nā avocados, ʻoi aku ka maikaʻi ma ke ʻano maʻemaʻe. E ʻili a wehe i ka hua, mash i ka ʻiʻo a hoʻohui i 1 punetune wai lemon no kēlā me kēia 2 mashed avocados. E kau i ka avocado puree i loko o ka pahu paʻukū, e waiho ana ma kahi o 2cm ka mamao ma waena o ka puree a me ka poʻi. E pani i nā pahu a lepili iā lākou.
Pono e hoʻohana ʻia ka puree avocado i mālama ʻia ma kēia ʻano i loko o ʻelima mau mahina, no ka laʻana no nā sandwiches, nā lole saladi, a i ʻole nā luu.
He aha ka manaʻo o nā kaula i loko o ka pulp avocado
I kekahi manawa, ʻoki ʻoe i kahi avocado maikaʻi loa a ʻike ʻoe i ka ʻeleʻele a ʻōmaʻomaʻo paha i loko o ka ʻiʻo. ʻAʻole ʻino nā fiber ponoʻī, no laila hiki iā ʻoe ke ʻai iā lākou. Eia nō naʻe, hiki i kekahi ke hoʻāʻo e wehe i nā kaula no ka mea ʻaʻole lākou e ʻoluʻolu.
ʻO nā fibers nā ala hoʻolako o ka hua, kahi i loaʻa ai ka ea i ka wā o ka oʻo ʻana a i ʻole i ke oʻo ʻana, a laila alakaʻi ʻia i nā kaʻina oxidation. Eia nō naʻe, inā ʻaʻole ʻeleʻele wale nā fiʻa, akā ʻo nā ʻāpana nui aʻe o ka pulp a puni nā fibers, hōʻike kēia i ka holomua holomua.
He aha ke ʻano o nā kiko ʻeleʻele a ʻeleʻele paha i ka ʻiʻo avocado
He mau wahi kaomi keia. Hiki i kēia ke komo i ka ea ma waena o ka ʻili a me ka pulp. Hiki mai ka oxidation a me ka pohō. Inā maikaʻi ke koena o ka ʻiʻo, e lawa ka wehe ʻana i nā wahi ʻeleʻele a ʻeleʻele paha.
Eia nō naʻe, hoʻomaka pinepine ka avocado e lilo i aniani liʻiliʻi a momona, e hōʻike ana ua hele hewa ka momona. ʻAʻole ʻono hou ka avocado a ʻaʻole pono e ʻai hou ʻia.
Pehea e hoʻomākaukau ai i ka avocado
E ʻoki i ka avocado i ka lōʻihi, e ʻoki a puni ka lua. A laila e wili i nā ʻāpana ʻelua ma nā ʻaoʻao ʻē aʻe e hoʻokaʻawale iā lākou. Mai wehe i ka lua ke ʻole ʻoe e hoʻolālā e hoʻohana i ka avocado holoʻokoʻa i ka hele hoʻokahi.
Inā makemake ʻoe e hoʻohana i ka hapalua o ka avocado, e hoʻohana i ka hapalua me ka ʻole o ka lua. I ka hapa ʻē aʻe, e waiho i ke kumu. Ua ʻōlelo ʻia aia nā enzyme kūikawā e hōʻoia i ka lōʻihi o ka lōʻihi o ka ʻoki ʻia ʻana i ka wā o ka pōhaku i loko.
I kēia manawa hiki iā ʻoe ke hoʻohana i kahi puna e ʻohi i ka ʻiʻo mai nā ʻāpana hua. Inā makemake ʻoe e hana i nā pahu, hiki iā ʻoe ke hoʻohana i ka pahi e ʻoki i ka ʻiʻo o ka hua i ka wā i loko o ka ʻili a laila wehe i nā pahu i hoʻopau ʻia me kahi puna.
A i ʻole, hiki iā ʻoe ke hoʻoheheʻe i ka avocado me ka lemon, hoʻomoʻi me kahi paʻakai liʻiliʻi, a puna pololei mai ka ʻili. ʻOiaʻiʻo, hiki ke hoʻomaʻemaʻe ʻia ka pulp a hoʻomaʻemaʻe wale ʻia me ka ʻōpala a lilo i mea ʻono maikaʻi, ʻaʻahu saladi, a i ʻole kaʻaila sandwich.
ʻO ka ʻuala avocado maikaʻi: guacamole
ʻO Guacamole kahi kīʻaha avocado Mexican kaulana. ʻO ka huaʻōlelo guacamole mai ka huaʻōlelo Nahuatl ʻo "ahuacamolli", ʻo ia ka mea i unuhi ʻia ma ke ʻano he ʻuala avocado. Ua ʻōlelo ʻia ka Nahuatl e ka poʻe Aztec a me nā poʻe pili - no laila ka lōʻihi o ka noho ʻana o ka guacamole.
ʻOi aku ka maikaʻi o nā avocados pala no ka guacamole i mea maikaʻi a ʻoluʻolu ke kō. ʻO ka papa hana maʻamau ka pulp avocado, keleka, ka wai lemon, ka paʻakai, a me ka pepa. Inā makemake ʻoe, hiki iā ʻoe ke hoʻohui i nā ʻōmato ʻokiʻoki, kahi chili, a me ka coriander a i ʻole ka pā paʻi.
Hoʻomaopopo ka lemona ʻaʻole ʻeleʻele ka guacamole. ʻO kekahi ʻōlelo aʻoaʻo e kau i ka hua avocado i waenakonu o ka guacamole. Ua ʻōlelo ʻia ka hua avocado aia nā enzymes e mālama i ka ʻiʻo hou no ka lōʻihi. Inā ʻoe e uhi i ka ʻū me ke kiʻi ʻoniʻoni, e mālama ia a hiki i ka lā aʻe.
Ma Mekiko, ʻai ʻia ka guacamole me nā fajitas, tacos, a burritos paha. He ʻono maikaʻi nō hoʻi ka guacamole i ka berena ʻuʻuku, i loko o nā burgers, a i ʻole ma ke ʻano he ʻū no nā ʻāpana tortilla, nā lāʻau meaʻai, a i ʻole nā ʻuala!
