Zopindulitsa Za 9 Zaumoyo Za Mafuta A Avocado

Zamkati

• 1. Wolemera mu Oleic Acid, Mafuta Opatsa Thanzi Kwambiri
• 2. Amachepetsa Cholesterol ndi Kusintha Thanzi La Mtima
• 3. Pamwambapa ku Lutein, Antioxidant Yemwe Ili Ndi Phindu kwa Maso
• 4. Zimathandizira Kutenga Zakudya Zofunikira
• 5. Angachepetse Zizindikiro Za Nyamakazi
• 6. Zitha Kuthandiza Kuteteza Matenda a M chingamu
• 7. Amasintha Khungu Komanso Amathandizira Kuchiritsa Mabala
• 8. Amalepheretsa Kusinthasintha Kwaulere
• 9. Ndiosavuta Kugwiritsa Ntchito
• 10. China Chilichonse?

Peyala ndi chipatso chachilendo.

Mosiyana ndi zipatso zambiri, imakhala ndi mafuta ambiri ndipo imagwiritsidwa ntchito popanga mafuta (1).

Ngakhale mafuta a avocado samadziwika ngati mafuta a azitona, ndiwokoma kwambiri.

Mafuta a Avocado amakhalanso ndi maubwino ambiri, makamaka okhudzana ndi ma antioxidants komanso mafuta athanzi.

Nawa maubwino 9 okhudzana ndi thanzi la mafuta a avocado.

1. Wolemera mu Oleic Acid, Mafuta Opatsa Thanzi Kwambiri

Mafuta a avocado ndi mafuta achilengedwe omwe amafinyidwa kuchokera pamatumbo a avocado.

Pafupifupi 70% yamafuta a avocado amakhala ndi oleic acid wokhala ndi thanzi lamtima, omega-9 fatty acid (2).

Mafuta a asidiwa ndi omwe amapanganso mafuta a maolivi, ndipo amakhulupirira kuti mwina ndi omwe amathandizira pantchito zake zaumoyo ().

Kuphatikiza apo, pafupifupi 12% yamafuta avocado ndi mafuta okhathamira ndipo pafupifupi 13% ndi mafuta a polyunsaturated.

Ngakhale mafuta a avocado amakhala ndi omega-6 wokwera mpaka omega-3 (13: 1), izi siziyenera kudetsa nkhawa chifukwa omega-6 yonse ndi yotsika.

Mafuta ochuluka kwambiri mu mafuta a avocado ndi oleic acid, mafuta omwe amapatsa thanzi.

2. Amachepetsa Cholesterol ndi Kusintha Thanzi La Mtima

Kafukufuku wambiri munyama adanenanso zabwino zathanzi lamtima.

Kafukufuku wina wa kalulu anayerekezera mafuta a avocado ndi coconut, olive ndi chimanga mafuta. Inapeza kuti mafuta a avocado amathandizira pama cholesterol amwazi ().

Kuphatikiza apo, mafuta a avocado ndi maolivi adapezeka kuti ndi othandiza kwambiri pakuwonjezera HDL, "cholesterol" yabwino.

Mu makoswe, mafuta a avocado amatha kuchepetsa magazi a triglycerides ndi ma LDL cholesterol, komanso kuthamanga kwa magazi (,).

Kafukufuku wowerengeka wazinyama akuwonetsa kuti mafuta a avocado atha kupindulitsa thanzi la mtima, kuphatikiza kuchepa kwa magazi ndi mafuta m'magazi.

3. Pamwambapa ku Lutein, Antioxidant Yemwe Ili Ndi Phindu kwa Maso

Mafuta a avocado ndi gwero labwino kwambiri la lutein, carotenoid yomwe mwachilengedwe imapezeka m'maso mwanu ().

Imagwira ngati antioxidant yomwe imapindulitsa thanzi la diso ().

Kudya lutein wambiri kumachepetsa chiopsezo cha ng'ala ndi kuwonongeka kwa ma macular, zomwe ndizofala matenda amaso okhudzana ndi ukalamba (,).

Thupi lanu silitulutsa lutein, chifukwa chake muyenera kulipeza kuchokera pazakudya zanu ().

Lutein ndi carotenoid wopezeka mu mafuta a avocado. Chakudyachi chimathandiza kukhala ndi thanzi labwino ndipo chimachepetsa chiopsezo cha matenda amaso okhudzana ndi ukalamba.

4. Zimathandizira Kutenga Zakudya Zofunikira

Zakudya zina zimafunikira mafuta kuti thupi lanu lizilowerera.

Zina mwazi ndi carotenoid antioxidants, yomwe ndi inki zomwe zimapezeka muzakudya zambiri zamasamba.

Komabe, zipatso ndi ndiwo zamasamba zokhala ndi carotenoids nthawi zambiri zimakhala ndi mafuta ochepa.

Kafukufuku wocheperako adapeza kuti kuwonjezera mafuta avocado mu saladi wokhala ndi kaloti, letesi ya Roma ndi sipinachi, zidakulitsa kuyamwa kwa carotenoids ().

Kuchulukaku kunali kwakukulu, kapena 4.3 mpaka 17.4 khola, poyerekeza ndi saladi wopanda mafuta.

Pali chifukwa chabwino chophatikizira mafuta athanzi ngati mafuta a avocado mukamadya masamba, chifukwa amatha kuwonjezera kuyamwa kwa ma carotenoid antioxidants mpaka 17 khola.

5. Angachepetse Zizindikiro Za Nyamakazi

Matenda a nyamakazi ndi matenda omwe amakhudza kutupa kovulala kwamafundo. Ndizofala kwambiri ndipo zimakhudza anthu mamiliyoni ambiri padziko lonse lapansi.

Osteoarthritis ndiye nyamakazi yodziwika bwino kwambiri. Zimalumikizidwa ndi kuwonongeka kwa karoti m'mfundo.

Kafukufuku wochuluka apeza kuti zowonjezera kuchokera ku avocado ndi mafuta a soya, otchedwa avocado / soya unsaponifiables, zitha kuchepetsa kupweteka komanso kuuma komwe kumakhudzana ndi osteoarthritis (,,,).

Chotsitsacho chikuwoneka ngati chothandiza makamaka kwa anthu omwe ali ndi chiuno ndi maondo mafupa ().

Kafukufuku wochuluka wanena kuti kuphatikiza kwa avocado ndi mafuta a soya angathetsere zizindikiro za matenda a mitsempha ya m'mimba.

6. Zitha Kuthandiza Kuteteza Matenda a M chingamu

Zotulutsa kuchokera ku avocado ndi mafuta a soya sizingokhala zothandiza pothana ndi nyamakazi.

Umboni wina ukusonyeza kuti kuphatikiza uku kungathandizenso kupewa matenda a periodontal, omwe amatchedwanso matenda a chiseyeye.

Matenda otupawa atha kuphatikizira zizindikilo monga matama ofiira ndi magazi, kununkha koipa komanso kuwonongeka kwa mafupa ndi minofu kuzungulira mano ().

Zikakhala zovuta kwambiri, zimatha kuyambitsa dzino.

Malinga ndi kafukufuku m'maselo amfupa ndi minofu yapakanthawi, ma avocado / ma soya osavomerezeka amatha kutseka puloteni yotchedwa IL1B ().

Puloteniyi imalimbikitsa kutupa ndipo ndiomwe amachititsa kuti minofu iwonongeke komanso kutayika kwa mafupa mu chiseyeye.

Zolemba za mafuta a avocado ndi soya zimawonetsa zotsutsana ndi zotupa poletsa puloteni yomwe imayambitsa minofu ndi mafupa.

7. Amasintha Khungu Komanso Amathandizira Kuchiritsa Mabala

Mafuta amafuta amafuta a avocado amawoneka opindulitsa pakhungu lanu.

Kafukufuku wina mwa odwala 13 adapeza kuti kirimu chokhala ndi mafuta a avocado ndi vitamini B12 zidawongolera zizindikiro za psoriasis pambuyo pa milungu 12 yothandizidwa ().

Mafuta a avocado adaphunziranso za kuthekera kwake kovulala pakhungu, ndipo kafukufuku wamakoswe apeza kuti atha kupititsa patsogolo machiritso a zilonda (,).

Kafukufuku wocheperako mwa anthu adapeza kuti kirimu cha vitamini B12 chomwe chili ndi mafuta a avocado chimasintha zizindikiro za psoriasis. Kafukufuku wamakoswe apeza kuti mafuta a avocado amalimbikitsa kuchiritsa mabala mwachangu.

8. Amalepheretsa Kusinthasintha Kwaulere

Antioxidants amalimbana ndi kuwonongeka kwa ma cell chifukwa cha zopitilira muyeso zaulere, zomwe ndizowononga kagayidwe kake.

Kutalika kwa izi kumatha kubweretsa kupsinjika kwa oxidative, komwe kumatha kubweretsa ku matenda monga mtundu wachiwiri wa shuga ndi matenda amtima (,).

Powapatsa ma elekitironi kuti akhale omasuka, ma antioxidants amatha kuwasokoneza, kuwaletsa kuti asavulaze.

Mitundu yambiri yamankhwala opatsirana aulere ilipo, koma zopitilira muyeso zopangidwa ndi oxygen, zotchedwa mitundu yama oxygen (ROS), ndizofunika kwambiri.

Mitochondria, ziwalo zam'manja zomwe zimatulutsa mphamvu, ndizomwe zimayambitsa ROS ().

Malinga ndi kafukufuku wina wokhudza makoswe a matenda ashuga, mafuta a avocado amatha kuteteza ku zovuta zoyipa mwa kulowa mitochondria ().

Ikakhala pamenepo, imatha kulepheretsa zopitilira muyeso zaulere ndikuziletsa kuti zisawononge chiwalo chofunikira ichi.

Mu makoswe, mafuta a avocado amatha kulowa mu mitochondria ndikuchepetsa kupanga zopangira zopanda pake zopanda pake.

9. Ndiosavuta Kugwiritsa Ntchito

Chomaliza sichopindulitsa paumoyo, komabe ndichofunikirabe.

Ndizakuti mafuta a avocado amakhala osunthika kwambiri komanso osavuta kuyika pazakudya zanu.

Mwachitsanzo, amatha kudya ozizira, komanso ndi mafuta ophika otetezeka komanso athanzi chifukwa mafuta ake amchere amakhala okhazikika pakutentha kwambiri ().

Nazi njira zingapo zowonjezera mafuta a avocado pazakudya zanu:

• Onjezerani supuni ku smoothie.
• Dulani pa saladi.
• Gwiritsani ntchito ngati marinade wophika nyama.
• Phatikizani izi mukamaphika.
• Gwiritsani ntchito mayo yokometsera.
• Dulani ndi masamba musanawotche.
• Hummus wapamwamba ndi iyo.
• Dulani ndi msuzi wozizira, monga gazpacho.

Kuphatikiza apo, mafuta a avocado nthawi zina amagwiritsidwa ntchito popanga zodzoladzola ndi zinthu zosamalira khungu (28).

Mafuta a avocado amatha kugwiritsidwa ntchito m'njira zambiri. Ikhoza kuwonjezeredwa kuzizira ku saladi kapena ma smoothies, komanso ndiyabwino kuphika, kukazinga kapena kuphika.

10. China Chilichonse?

Ngati mukufuna kuyesa mafuta a avocado, onetsetsani kuti mugule mtundu wofinya kuti mupeze zabwino zonse zomwe zalembedwa m'nkhaniyi.

Pomaliza, ngati mukufuna kudziwa zaubwino wa chipatso cha avocado chomwecho, onani nkhani iyi: Mapindu Otsimikizika a 12 a Avocado.