Mafuta a Avocado vs. Mafuta a Azitona: Kodi Munthu Amakhala Wathanzi?

Zamkati

• Mafuta a avocado ndi chiyani?
• Kodi mafuta a azitona ndi chiyani?
• Kuyerekeza kwakuthupi
• Kuyerekeza maubwino
• Zomwe zili ndi antioxidant
• Thanzi lakhungu
• Utsi mfundo
• Mayamwidwe michere
• Mfundo yofunika

Mafuta a avocado ndi maolivi amalimbikitsidwa chifukwa chathanzi lawo.

Zonsezi zimakhala ndi mafuta athanzi lamtima ndipo awonetsedwa kuti amachepetsa kutupa komanso kuteteza kumatenda amtima (,).

Komabe, mwina mungadabwe kuti mafuta awa amasiyana motani komanso ngati imodzi ndiyabwino kusankha.

Nkhaniyi ikufanizira avocado ndi maolivi, chifukwa chake mutha kusankha yomwe mungagwiritse ntchito.

Mafuta a avocado ndi chiyani?

Mafuta a avocado amafinyidwa kuchokera ku chipatso cha mtengo wa avocado (Persea americana), yomwe ili ndi mafuta pafupifupi 60% ().

Ngakhale amakhala ku Central America, avocado tsopano amapangidwa m'malo ambiri padziko lonse lapansi, kuphatikiza New Zealand, United States, ndi South Africa ().

Mutha kugula mafuta owotchera kapena osapanganitsidwa. Mtundu womwe sanasankhidwe ndiwopanda kuzizira, sungani mtundu wake wachilengedwe komanso kununkhira.

M'malo mwake, mafuta oyeretsedwa a avocado amatengedwa pogwiritsa ntchito kutentha ndipo nthawi zina amadzimadzi amadzimadzi. Nthawi zambiri, mafuta oyeretsedwa amapangidwa ndikuchotseredwa, ndikupangitsa kuti asakhale ndi zonunkhira pang'ono.

Mafuta a avocado amatha kuchita zambiri ndipo amagwiritsa ntchito zophikira komanso kusamalira khungu.

Kafukufuku wambiri adalumikiza mafuta a avocado kukhala ndi thanzi labwino, kuphatikiza kuchepa kwa cholesterol cha LDL (choyipa) ndi milingo ya triglyceride ().

Mafuta a avocado ndi mafuta omwe achotsedwa pamimba la zipatso za avocado.Ilipo yoyengedwa kapena yosasinthidwa ndipo yakhala ikugwirizana ndi maubwino ambiri azaumoyo.

Kodi mafuta a azitona ndi chiyani?

Mafuta a azitona amapangidwa kuchokera ku maolivi oponderezedwa.

Mitundu yambiri ilipo, kuphatikiza pure, virgin namwali, kapena virgin olive.

Namwali ndi mafuta owonjezera a maolivi amachotsedwa pakukanikiza kozizira. Mafuta a azitona otchedwa "mafuta a maolivi" kapena "oyera" amakhala ndi mafuta osakaniza ozizira ndi mafuta oyeretsedwa omwe atengedwa kudzera mu mankhwala kapena kutentha ().

Ndikosavuta kuyika mafuta azitona pazakudya zanu, chifukwa nthawi zambiri amagwiritsidwa ntchito ngati mafuta ophikira komanso owonera.

Monga mafuta a avocado, mafuta azitona akhala akunenedwa kwanthawi yayitali chifukwa chazabwino zake, kuphatikiza kuchepa kwa mitundu ina ya khansa komanso mafuta owonjezera wamafuta m'magazi (,).

Mafuta a maolivi amatengedwa kuchokera ku maolivi osindikizidwa ndipo amapezeka m'mitundu ingapo. Amalumikizidwa ndi maubwino ambiri azaumoyo.

Kuyerekeza kwakuthupi

Mbiri yazakudya zamafuta avocado ndi maolivi ndizofanana.

Gome ili m'munsi likuyerekeza michere mu supuni imodzi (15 ml) ya peyala ndi maolivi owonjezera a maolivi (,,):

Monga mukuwonera, mafuta a avocado ndi maolivi amapereka ma calorie omwewo pakutumikira.

Mbiri yawo yamafuta acid ndi chimodzimodzi. Mafuta a avocado ndi maolivi amakhala ndi mafuta ochulukirapo ofanana, ndipo ngakhale mafuta a avocado amakhala okwera pang'ono mu mafuta a polyunsaturated, kusiyana kwake kulibe tanthauzo.

Mafuta onse a avocado ndi maolivi amapangidwa ndi oleic acid, omega-9 fatty acid yopindulitsa.

Kafukufuku wasonyeza kuti zakudya zokhala ndi oleic acid zitha kupindulitsa thanzi lanu. Makamaka, amathandizira kuchepetsa kutupa ndi kuthamanga kwa magazi (,,,,).

Mbiri yazakudya za avocado ndi maolivi ndizofanana. Makamaka, onse ndi olemera ndi mafuta opindulitsa a monounsaturated.

Kuyerekeza maubwino

Mafuta a maolivi ndi mafuta a avocado amapereka maubwino ambiri azaumoyo.

Zomwe zili ndi antioxidant

Antioxidants ndi zinthu zomwe zimachepetsa kupsinjika kwa oxidative polimbana ndi zopitilira muyeso mthupi lanu.

Mafuta a avocado ndi maolivi ali ndi mankhwala amphamvuwa, makamaka vitamini E.

Izi zati, maolivi amatha kukhala ndi vitamini E pang'ono kuposa mafuta a avocado, monga kafukufuku wina adawonetsera kuti supuni imodzi (15 ml) yamafuta a avocado ili ndi 23% ya DV ya vitamini E, pomwe maolivi amapereka 33% ya DV ( ).

Kuphatikiza apo, mafuta a avocado ndi maolivi ndi olemera kwambiri mu lutein, antioxidant yomwe imathandizira khungu ndi maso ().

Kafukufuku wasonyeza kuti kuchuluka kwa antioxidant iyi mu avocado ndi maolivi kumatha kuteteza khungu lanu ku cheza choipa cha UV komanso kuwala kooneka (,).

Thanzi lakhungu

Mafuta a mapeyala ndi maolivi amapindulitsa khungu lanu, makamaka chifukwa cha mafuta omwe amakhala ndi asidi komanso vitamini E komanso lutein.

Kafukufuku wasonyeza kuti kugwiritsa ntchito mafuta a avocado kumatha kuthandiza kutulutsa khungu lowuma, losasunthika, kapena lowonongeka (,).

Kuphatikiza apo, zitha kuthandizira kuchiza psoriasis. Kafukufuku wina wocheperako adapeza kuti kugwiritsa ntchito kirimu wapakhungu wokhala ndi mafuta a avocado ndi vitamini B12 kumathandizira kusintha kwa psoriasis ().

Kafukufuku wazinyama awonanso kuti mafuta a avocado amatha kuthandizira kuchiritsa pakuwonjezera kupanga kwa collagen ndikuchepetsa kutupa ().

Mofananamo, mafuta azitona akhala akugwiritsidwa ntchito popanga zodzikongoletsera komanso khungu.

Kafukufuku wambiri adawonetsa phindu la mafuta a azitona pakhungu la khungu, kuphatikiza kupewa matenda ndikuthandizira kuchiritsa zilonda, mabala, ndi zilonda zamagetsi ().

Utsi mfundo

Mpweya wa mafuta ndi kutentha komwe kumayamba kutsitsa ndikumasula zopitilira muyeso zoyipa ().

Mafuta a avocado amakhala ndi utsi wokwera kwambiri kuposa mafuta a azitona, kutanthauza kuti sawotchera komanso amasuta mwachangu.

Mwachitsanzo, utsi wamafuta a avocado ndiwoposa 482 ° F (250 ° C), pomwe maolivi amatha kusuta ndikuwotcha pa 375 ° F (191 ° C) (,).

Chifukwa chake, kungakhale bwino kugwiritsa ntchito mafuta a avocado popanga njira zomwe zimafunikira kutentha kwambiri, monga kupukuta, kuphika, kusoka, ndi kuphika.

Mayamwidwe michere

Mafuta okwanira a monounsaturated mu avocado ndi maolivi atha kuthandizira thupi lanu kuyamwa michere yofunikira.

Izi zimachitika makamaka chifukwa cha carotenoids, mtundu wa antioxidant womwe umapezeka mu zipatso ndi ndiwo zamasamba zambiri. Amakhala osungunuka mafuta, kutanthauza kuti thupi lanu limayamwa bwino mukamadya limodzi ndi zakudya zamafuta ambiri.

Chosangalatsa ndichakuti, kafukufuku wina adapeza kuti kudya saladi wovala mafuta a avocado kumakulitsanso kuyamwa kwa ma carotenoid kuchokera ku veggies ().

Mofananamo, kafukufuku adapeza kuti kuwonjezera mafuta azitona mu kapu yamadzi a phwetekere kumachulukitsa kuyamwa kwa carotenoid lycopene ().

Mafuta onse a avocado ndi maolivi ali ndi ma antioxidants ambiri, amalimbikitsa thanzi la khungu, komanso amalimbikitsa kuyamwa kwa michere. Mafuta a mapeyala amakhala ndi utsi wokwanira kuposa mafuta a maolivi ndipo akhoza kukhala oyenera kuphika kotentha kwambiri.

Mfundo yofunika

Ponseponse, mafuta a avocado ndi maolivi ndi mafuta opatsa thanzi komanso ma antioxidants.

Mafuta onsewa amapindula ndi thanzi lamtima chifukwa cha mafuta ofanana ndi oleic acid, omega-9 fatty acid.

Kuphatikiza apo, onse amalimbikitsa thanzi la khungu komanso amachiritsa bala.

Mafuta a mapeyala amakhala ndi utsi wokwera kwambiri poyerekeza ndi mafuta a maolivi, chifukwa chake akhoza kukhala oyenera njira zophikira kutentha kwambiri.

Mosasamala kanthu komwe mungasankhe, mafuta a avocado ndi maolivi zitha kukhala zowonjezera pazakudya zanu.