Mapindu 12 Otsimikizika Zaumoyo Wotulutsidwa

Zamkati

• 1. Peyala ndi Yabwino Kwambiri
• 2. Ali Ndi Potaziyamu Wambiri Kuposa nthochi
• 3. Avocado Yodzaza Ndi Mafuta Opatsa Mtima Monounsaturated Fatty Acids
• 4. Zolemba Zodzaza Ndi Zinyama
• 5. Kudya Mapuloteni Kungachepetse Cholesterol ndi Mlingo wa Triglyceride
• 6. Anthu Omwe Amadya Avocados Amakhala Ndi Moyo Wathanzi
• 7. Mafuta Awo Amatha Kukuthandizani Kuyamwa Zakudya Zakudya Zakudya Zomera
• 8. Mapepala Odzaza Ndi Ma Antioxidants Amphamvu Omwe Amatha Kuteteza Maso Anu
• 9. Avocado Angathandize Kuteteza Khansa
• 10. Kuchotsa Avocado Kungathandize Kuthetsa Zizindikiro Za Nyamakazi
• 11. Kudya Avocado Kungakuthandizeni Kuchepetsa Kunenepa
• 12. Avocado Ndiwosangalatsa Komanso Yosavuta Kuphatikizika Pazakudya Zanu
• Mfundo Yofunika Kwambiri
• Momwe mungadulire avocado

Peyala ndi chipatso chapadera kwambiri.

Ngakhale zipatso zambiri zimakhala ndimadzimadzi, peyala ili ndi mafuta athanzi ambiri.

Kafukufuku wambiri akuwonetsa kuti ili ndi maubwino amtundu wathanzi.

Nawa maubwino 12 azaumoyo wa avocado omwe amathandizidwa ndi kafukufuku wasayansi.

1. Peyala ndi Yabwino Kwambiri

Avocado ndi chipatso cha mtengo wa avocado, wodziwika mwa sayansi Persea America ().

Chipatso ichi chimayamikiridwa chifukwa cha michere yake yambiri ndipo imawonjezeredwa pazakudya zosiyanasiyana chifukwa cha kununkhira kwake komanso kapangidwe kake kolemera. Ndizofunikira kwambiri mu guacamole.

Masiku ano, avocado yakhala chakudya chodziwika bwino pakati pa anthu odziwa zaumoyo. Nthawi zambiri amatchedwa zakudya zabwino kwambiri, zomwe sizosadabwitsa chifukwa cha thanzi lake ().

Pali mitundu yambiri ya avocado yomwe imasiyana mosiyanasiyana ndi utoto - kuyambira peyala yoboola pakati mpaka kuzungulira komanso yobiriwira mpaka yakuda. Amathanso kulemera paliponse kuyambira ma ola 8 (220 magalamu) mpaka mapaundi 3 (1.4 kg).

Mitundu yotchuka kwambiri ndi Hass avocado.

Nthawi zambiri amatchedwa peyala ya alligator, yomwe imafotokoza bwino kwambiri, chifukwa imakhala yofanana ndi peyala ndipo imakhala ndi khungu lobiriwira, lopindika ngati alligator.

Mnofu wobiriwira wachikasu mkati mwa chipatso umadyedwa, koma khungu ndi mbewu zimatayidwa.

Ma avocado ndiopatsa thanzi kwambiri ndipo amakhala ndi michere yambiri, kuphatikiza mavitamini ndi michere 20.

Nazi zina mwa michere yambiri, mu gramu imodzi (100-gramu) imodzi yotumizira (3):

• Vitamini K: 26% yamtengo watsiku ndi tsiku (DV)
• Zolemba: 20% ya DV
• Vitamini C: 17% ya DV
• Potaziyamu: 14% ya DV
• Vitamini B5: 14% ya DV
• Vitamini B6: 13% ya DV
• Vitamini E: 10% ya DV
• Mulinso ma magnesium, manganese, mkuwa, iron, zinc, phosphorous ndi mavitamini A, B1 (thiamine), B2 (riboflavin) ndi B3 (niacin) ochepa.

Izi zikubwera ndi zopatsa mphamvu 160, 2 magalamu a mapuloteni ndi 15 magalamu amafuta athanzi. Ngakhale ili ndi magalamu a 9 a carbs, 7 ya iyo ndi fiber, chifukwa chake pali ma 2 carbu okha, ndikupangitsa kuti ikhale chakudya chomera chochepa kwambiri.

Mapepala alibe cholesterol kapena sodium iliyonse ndipo alibe mafuta ambiri. Ichi ndichifukwa chake amakondedwa ndi akatswiri ena omwe amakhulupirira kuti izi ndizowopsa, womwe ndi mutu wotsutsana, komabe.

Avocado ndi chipatso chobiriwira, chokhala ngati peyala chomwe nthawi zambiri chimatchedwa "peyala ya alligator." Amadzaza ndi mafuta athanzi, ma fiber ndi michere yambiri yofunikira.

2. Ali Ndi Potaziyamu Wambiri Kuposa nthochi

Potaziyamu ndi michere yomwe anthu ambiri samapeza yokwanira (4).

Chomerachi chimathandiza kusunga ma gradients amagetsi m'maselo amthupi lanu ndipo imagwira ntchito zosiyanasiyana zofunika.

Mapuloteni ali ndi potaziyamu wambiri. Phukusi la 3.5-gramu (100-gramu) yotumizira 14% ya ndalama zolipiridwa tsiku ndi tsiku (RDA), poyerekeza ndi 10% ya nthochi, zomwe ndizofunikira kwambiri potaziyamu (5).

Kafukufuku angapo akuwonetsa kuti kudya potaziyamu wambiri kumalumikizidwa ndi kuchepa kwa kuthamanga kwa magazi, komwe kumayambitsa chiwopsezo cha mtima, zilonda ndi impso ().

Potaziyamu ndi mchere wofunikira womwe anthu ambiri samapeza wokwanira. Avocados ali ndi potaziyamu wambiri, yemwe amayenera kuthandizira kuthamanga kwa magazi.

3. Avocado Yodzaza Ndi Mafuta Opatsa Mtima Monounsaturated Fatty Acids

Avocado ndi chakudya chambiri.

M'malo mwake, 77% ya ma calories omwe ali mmenemo amachokera ku mafuta, ndikupangitsa kuti ndikhale zakudya zabwino kwambiri pazomera zomwe zilipo.

Koma samangokhala ndi mafuta aliwonse. Mafuta ambiri mu avocado ndi oleic acid - mafuta opatsa mafuta omwe amathandizanso kwambiri pamafuta azitona ndipo amakhulupirira kuti ndiwo amachititsa zina zathanzi.

Oleic acid yakhala ikugwirizanitsidwa ndi kuchepa kwa kutupa ndikuwonetsedwa kukhala ndi zotsatira zopindulitsa pa majini olumikizidwa ndi khansa (,,,).

Mafuta mu avocado amakhalanso osagwirizana ndi makutidwe ndi okosijeni omwe amayamba chifukwa cha kutentha, ndikupangitsa mafuta a avocado kukhala njira yabwino komanso yabwino yophikira.

Mafuta a avocado ndi avocado amakhala ndi monounsaturated oleic acid, mafuta okhala ndi mtima wathanzi omwe amakhulupirira kuti ndi amodzi mwazifukwa zazikulu zopezera thanzi maolivi.

4. Zolemba Zodzaza Ndi Zinyama

Fiber ndi michere ina yomwe ma avocado amakhala olemera.

Ndizovuta kubzala zomwe zingapangitse kuti muchepetse thupi, kuchepetsa zonenepa m'magazi ndipo zimalumikizidwa kwambiri ndi chiopsezo chochepa cha matenda ambiri (,,).

Kusiyanitsa kumapangidwa nthawi zambiri pakati pazitsulo zosungunuka ndi zosasungunuka.

Zida zosungunuka zimadziwika chifukwa chodyetsa mabakiteriya ochezeka m'matumbo mwanu, omwe ndi ofunikira kwambiri kuti thupi liziyenda bwino ().

3.5-ounce (100-gramu) yotumiza ma avocado mapaketi 7 magalamu a fiber, omwe ndi 27% a RDA.

Pafupifupi 25% ya fiber mu avocado imasungunuka, pomwe 75% satha ().

Avocados amakhala ndi fiber - pafupifupi 7% polemera, yomwe ndiyokwera kwambiri poyerekeza ndi zakudya zina zambiri. CHIKWANGWANI chitha kukhala ndi phindu lofunikira pochepetsa thupi komanso kukhala wathanzi.

5. Kudya Mapuloteni Kungachepetse Cholesterol ndi Mlingo wa Triglyceride

Matenda amtima ndi omwe amafala kwambiri padziko lapansi ().

Zimadziwika kuti zolembera zamagazi zingapo zimalumikizidwa ndi chiwopsezo chowonjezeka.

Izi zimaphatikizapo cholesterol, triglycerides, zolembera zotupa, kuthamanga kwa magazi ndi ena osiyanasiyana.

Kafukufuku eyiti omwe adayang'aniridwa mwa anthu adasanthula zovuta za avocado pazinthu zina zowopsa.

Kafukufukuyu adawonetsa kuti ma avocado amatha (,,,,,,,):

• Kuchepetsa mafuta okwanira kwambiri.
• Kuchepetsa magazi triglycerides mpaka 20%.
• Cholesterol LDL yotsika mpaka 22%.
• Onjezani cholesterol ya HDL (yabwino) mpaka 11%.

Chimodzi mwazofukufuku chidawonetsa kuti kuphatikiza avocado mumafuta ochepa, zakudya zamasamba zidasintha kwambiri mbiri ya cholesterol ().

Ngakhale zotsatira zawo ndizosangalatsa, ndikofunikira kudziwa kuti maphunziro onse aanthu anali ochepa komanso afupikitsa, kuphatikiza anthu a 13-37 okha okhala ndi masabata a 1-4.

Kafukufuku wambiri wasonyeza kuti kudya avocado kumatha kusintha ziwopsezo zamatenda amtima monga okwana, "oyipa" LDL ndi "wabwino" HDL cholesterol, komanso triglycerides yamagazi.

6. Anthu Omwe Amadya Avocados Amakhala Ndi Moyo Wathanzi

Kafukufuku wina adayang'ana pazakudya ndi thanzi la anthu omwe amadya ma avocado.

Adasanthula zambiri kuchokera kwa omwe atenga nawo gawo pa kafukufuku wa NHANES ku US ku 17,567.

Ogulitsa avocado amapezeka kuti ali ndi thanzi labwino kuposa anthu omwe sanadye chipatso ichi.

Anali ndi michere yambiri ndipo anali ndi theka loti atha kukhala ndi matenda amadzimadzi, gulu limodzi la zizindikilo zomwe zimayambitsa matenda amtima komanso matenda ashuga ().

Anthu omwe amadya ma avocado pafupipafupi nawonso amalemera pang'ono, amakhala ndi BMI yotsika komanso mafuta ochepa am'mimba. Amakhalanso ndi mafuta "abwino" a HDL.

Komabe, kulumikizana sikukutanthauza kuyambitsa, ndipo palibe chitsimikizo kuti ma avocado adapangitsa kuti anthuwa akhale athanzi.

Chifukwa chake, kafukufukuyu samakhala ndi kulemera kwambiri.

Kafukufuku wina wazakudya adapeza kuti anthu omwe amadya ma avocado amakhala ndi michere yambiri komanso amakhala ndi chiopsezo chochepa chazakudya zamafuta.

7. Mafuta Awo Amatha Kukuthandizani Kuyamwa Zakudya Zakudya Zakudya Zomera

Pankhani ya michere, kudya kwanu si chinthu chokha chofunikira.

Muyeneranso kuti muzitha kuyamwa michere iyi - isunthireni kuchokera kumagawo anu am'mimba ndi thupi lanu, komwe ingagwiritsidwe ntchito.

Zakudya zina zimasungunuka ndi mafuta, kutanthauza kuti zimafunika kuphatikizidwa ndi mafuta kuti zigwiritsidwe ntchito.

Mavitamini A, D, E ndi K amatha kusungunuka mafuta, komanso ma antioxidants ngati carotenoids.

Kafukufuku wina adawonetsa kuti kuwonjezera avocado kapena mafuta avocado ku saladi kapena salsa kumatha kuwonjezera kuyamwa kwa antioxidant 2.6- mpaka 15 khola ().

Chifukwa chake, sikuti kokha avocado ndiwopatsa thanzi kwambiri, itha kukulitsa kwambiri phindu la michere ya zakudya zina zomwe mumadya.

Ichi ndi chifukwa chabwino kuti nthawi zonse muzikhala ndi mafuta opatsa thanzi mukamadya nyama yanyama. Popanda izi, michere yambiri yopindulitsa imatha.

Kafukufuku wasonyeza kuti kudya avocado kapena mafuta a avocado ndimasamba kumatha kukulitsa kuchuluka kwa ma antioxidants omwe mumamwa.

8. Mapepala Odzaza Ndi Ma Antioxidants Amphamvu Omwe Amatha Kuteteza Maso Anu

Sikuti ma avocado amangowonjezera kuyamwa kwa antioxidant kuchokera ku zakudya zina, amakhalanso ndi ma antioxidants omwe.

Izi zikuphatikizapo carotenoids lutein ndi zeaxanthin, zomwe ndizofunikira kwambiri paumoyo wamaso (, 28).

Kafukufuku akuwonetsa kuti amalumikizidwa ndi chiopsezo chochepetsedwa kwambiri chamaso ndi kuchepa kwa macular, zomwe zimafala kwa achikulire (,).

Chifukwa chake, kudya ma avocado kuyenera kupindulitsa thanzi la diso lanu kwanthawi yayitali.

Avocados ali ndi ma antioxidants ambiri, kuphatikiza lutein ndi zeaxanthin. Zakudyazi ndizofunikira kwambiri paumoyo wamaso ndikuchepetsa chiopsezo chanu chakuwonongeka kwa macular ndi ng'ala.

9. Avocado Angathandize Kuteteza Khansa

Pali umboni wochepa woti avocado itha kukhala yothandiza pochiza khansa komanso kupewa.

Kafukufuku woyeserera akuwonetsa kuti zitha kuthandiza kuchepetsa zovuta zamankhwala am'magazi amthupi ().

Kuchokera kwa avocado kwawonetsedwanso kuti kumalepheretsa kukula kwa maselo a kansa ya prostate mu labotale ().

Komabe, kumbukirani kuti maphunzirowa adachitika m'maselo akutali ndipo sizikutsimikizira zomwe zingachitike mkati mwa anthu. Kafukufuku wofufuza za anthu sakupezeka.

Kafukufuku wina akuwonetsa kuti michere mu ma avocado itha kukhala ndi phindu poletsa khansa ya prostate ndikuchepetsa zovuta zamankhwala a chemotherapy. Komabe, kafukufuku wochokera kwa anthu akusowa.

10. Kuchotsa Avocado Kungathandize Kuthetsa Zizindikiro Za Nyamakazi

Matenda a nyamakazi ndi vuto lofala m'maiko akumadzulo. Pali mitundu yambiri ya vutoli, yomwe nthawi zambiri imakhala mavuto osatha omwe anthu amakhala nawo moyo wawo wonse.

Kafukufuku wambiri akuwonetsa kuti zotsalira za mafuta a avocado ndi soya - zotchedwa avocado ndi ma soya osavomerezeka - zitha kuchepetsa osteoarthritis (,).

Kaya ma avocados ali ndi zotulukazi sizikudziwika.

Kafukufuku wasonyeza kuti zowonjezera za mafuta a avocado ndi soya zimatha kuchepetsa kwambiri zizindikiritso za nyamakazi.

11. Kudya Avocado Kungakuthandizeni Kuchepetsa Kunenepa

Pali umboni wina wosonyeza kuti ma avocado ndi chakudya chocheperako kulemera.

Pakafukufuku wina, anthu omwe amadya avocado ndi chakudya adakhutira 23% ndikukhala ndi 28% yolakalaka kudya m'ma 5 otsatira, poyerekeza ndi anthu omwe sanadye chipatso ichi ().

Izi zikachitika kwa nthawi yayitali, kuphatikiza ma avocado pazakudya zanu zitha kukuthandizani kuti muzidya zakudya zopatsa thanzi pang'ono ndikukuthandizani kuti musamavutike kudya.

Avocados amakhalanso ndi fiber komanso otsika kwambiri mu carbs, zikhumbo ziwiri zomwe ziyenera kuthandizira kulimbikitsa kuchepa thupi, makamaka pakakhala chakudya chopatsa thanzi.

Zowotcha zitha kuthandizira kuchepa thupi mwa kukukhalitsani mokwanira komanso kukupangitsani kudya ma calories ochepa. Amakhalanso ndi fiber komanso ma carbs ochepa, omwe amalimbikitsa kuchepa thupi.

12. Avocado Ndiwosangalatsa Komanso Yosavuta Kuphatikizika Pazakudya Zanu

Mapuloteni sali athanzi lokha, komanso ndi okoma modabwitsa komanso amapita ndi mitundu yambiri yazakudya.

Mutha kuwonjezeranso ku masaladi ndi maphikidwe osiyanasiyana kapena kungowatulutsa ndi supuni ndikudya momveka bwino.

Amakhala otsekemera, olemera, okhala ndi mafuta ndipo amaphatikizana bwino ndi zosakaniza zina.

Kutchulidwa kodziwika ndi guacamole, komwe mwina ndi ntchito yotchuka kwambiri ya ma avocado. Zimaphatikizapo avocado pamodzi ndi zosakaniza monga mchere, adyo, laimu ndi ena ochepa kutengera Chinsinsi.

Avocado nthawi zambiri amatenga nthawi kuti ipse ndipo imayenera kumvekera pang'ono ikakhwima. Zakudya mu avocado zimatha kusungunuka ndikusintha kukhala bulauni mukangometa, koma kuwonjezera madzi a mandimu kuyenera kuchepetsa izi.

Avocados amakhala oterera, olemera, onenepa ndipo amaphatikizana bwino ndi zosakaniza zina. Chifukwa chake, ndikosavuta kuwonjezera chipatso ichi pazakudya zanu. Kugwiritsa ntchito mandimu kumalepheretsa ma avocado odulidwa kuti asawonekere mwachangu.

Mfundo Yofunika Kwambiri

Avocados ndi chakudya chabwino kwambiri, chodzaza ndi michere, yambiri yomwe ikusowa pazakudya zamakono.

Amachepa thupi, amakhala athanzi pamtima, komaliza koma pang'ono, amalawa modabwitsa.

Momwe mungadulire avocado