12 Yakaratidzirwa Hutano Kubatsirwa kweAvocado

Zvemukati

• 1. Avocado Inoshamisa Zvinopa Utano
• 2. Dzine Potassium Yakawanda Kupfuura Bhanana
• 3. Avocado Rizere Nemwoyo-Utano Monounsaturated Fatty Acids
• 4. Makotapeya Akazara NeFibre
• 5. Kudya maAvocado Kunogona Kudzikisa Cholesterol uye Triglyceride Levels
• 6. Vanhu Vanodya maAvocado Vanowanzove Noutano
• 7. Mafuta Awo Zvemukati Zvinogona Kukubatsira Iwe Kupinza Nutrients Kubva kune Zvirimwa Zvekudya
• 8. Makotapeya Akazara Nesimba Maantioxidants Anogona Kuchengetedza Maziso Ako
• 9. Avocado Inogona Kubatsira Kudzivirira Cancer
• 10. Avocado Extract Inogona Kubatsira Kubvisa Zviratidzo zveArthritis
• 11. Kudya Avocado Kunogona Kukubatsira Kuti Udzikire Kurema
• 12. Avocado Rinonaka uye Riri Nyore Kupinza MuDhayeti Yako
• Icho Chinokosha
• Maitiro ekucheka avocado

Iyo avocado chibereko chakasarudzika.

Kunyange michero mizhinji ine macarhydrate, avocado yakakwira mumafuta ane hutano.

Ongororo dzakawanda dzinoratidza kuti ine hutano hwakasimba hunobatsira.

Heano gumi nemaviri mabhenefiti ehutano eavocado anotsigirwa nesainzi research.

1. Avocado Inoshamisa Zvinopa Utano

Avocado chibereko chemuti weavocado, unozivikanwa sainzi sa Persea americana ().

Chibereko ichi chinokosheswa nekuda kwekukosha kwadzo zvinovaka muviri uye chinowedzerwa mumidziyo yakasiyana siyana nekuda kwekunaka kwayo uye kugadzirwa kwakapfuma. Icho chinhu chikuru muguacamole.

Mazuva ano, avocado chave chikafu chinoshamisira pakati pevanhu vanoziva nezvehutano. Inowanzo taurwa sechikafu chepamusoro, izvo hazvishamise kupihwa hutano hwayo zvivakwa ().

Kune mhando dzakawanda dzeavocado dzinosiyana muchimiro uye neruvara - kubva pairi-rakagadzirwa kunge peya kutenderera uye girini kune nhema. Vanogona zvakare kuyera chero kupi kubva 8 ounces (220 gramu) kusvika ku3 mapaundi (1.4 kg).

Mhando inonyanya kufarirwa ndeye Hass avocado.

Inowanzodaidzwa kunzi alligator pear, iyo inonyatsotsanangudza, sezvo ichiita kunge iri peya-yakaita uye ine girini, ine ganda rakaputika kunge alligator.

Iyo yero-yakasvibira nyama mukati memuchero inodyiwa, asi ganda nembeu zvinoraswa.

Avocados ane hutano chaizvo uye ane akasiyana siyana zvinovaka muviri, kusanganisira makumi maviri mavhitaminzi uye zvicherwa.

Heano mamwe emanyowani akawanda, mune imwe 3.5-ounce (100-gramu) inoshumira (3):

• Vhitamini K: 26% yeiyo kukosha kwezuva nezuva (DV)
• Tsamba: 20% yeiyo DV
• Vhitamini C: 17% yeiyo DV
• Potassium: 14% yeiyo DV
• Vhitamini B5: 14% yeiyo DV
• Vhitamini B6: 13% yeiyo DV
• Vhitamini E: 10% yeiyo DV
• Iyo inewo zvidiki zve magnesium, manganese, mhangura, iron, zinc, phosphorus uye mavitamini A, B1 (thiamine), B2 (riboflavin) uye B3 (niacin).

Izvi zviri kuuya nemakumi matatu nemazana macalorie, 2 magiramu epuroteni uye gumi nemashanu magiramu emafuta ane hutano. Kunyangwe iine magiramu 9 e carbs, 7 ayo ari fiber, saka kune 2 chete net carbs, ichiita ichi chakaderera-carb chinodyarwa chikafu chikafu.

Avocados haina chero cholesterol kana sodium uye yakaderera mumafuta akazara. Ichi ndicho chikonzero ivo vachifarirwa nedzimwe nyanzvi dzinofunga kuti zvinhu izvi zvinokuvadza, unova musoro wenharo, zvakadaro.

Avocado muchero wakasvibira, wakaita kunge peya unowanzonzi "pearigator pear." Inotakurirwa nemafuta ane hutano, faibha uye zvakasiyana zvakakosha zvinovaka muviri.

2. Dzine Potassium Yakawanda Kupfuura Bhanana

Potassium chinhu chinovaka muviri icho vanhu vazhinji vasingakwanise kuwana (4).

Ichi chikafu chinobatsira kuchengetedza emagetsi emagetsi mumasero emuviri wako uye anoshanda akasiyana akakosha mabasa.

Makotapea akakwirira kwazvo mu potassium. 3.5-ounce (100-gramu) inoshandisa mapakeji 14% yeiyo inokurudzirwa mvumo yezuva nezuva (RDA), zvichienzaniswa ne10% mumabhanana, anova echikafu chepamusoro-potassium (5).

Ongororo dzinoverengeka dzinoratidza kuti kuve neakanyanya potassium kudya kunosanganisirwa nekuderedzwa kweBP, inova njodzi huru yekurwara nemoyo, sitiroko uye kukundikana kweitsvo ().

Potassium inokosha zvicherwa izvo vanhu vazhinji vasingawane zvakakwana. Avocados akakwirira kwazvo mu potassium, iyo inofanirwa kutsigira hutano hweropa.

3. Avocado Rizere Nemwoyo-Utano Monounsaturated Fatty Acids

Avocado chikafu chine mafuta akawanda.

Muchokwadi, 77% yemakorori ari mairi anobva kumafuta, kuchichiita chimwe chezvakakora kupfuura zvese zvekudyara zviripo.

Asi hadzina kungova chero mafuta. Ruzhinji rwemafuta ari muavocado ioicic acid - monounsaturated fatty acid inovawo chikamu chikuru chemafuta emuorivhi uye inotendwa kuve inokonzeresa mamwe ehutano hwayo.

Oleic acid yakave ichibatanidzwa nekuderera kwekuzvimba uye ichiratidzwa kuva nemhedzisiro inobatsira pamajeni akabatanidzwa nekenza (,,,).

Mafuta ari muavocado ariwo anodzivirira kupisa-kunokonzerwa neiyo oxidation, ichiita oiri yeavocado sarudzo ine hutano uye yakachengeteka yekubika.

Avocados uye avocado mafuta akakwirira mumonounsaturated oleic acid, moyo-une hutano mafuta asidi iyo inofungidzirwa kuti ndicho chimwe chezvikonzero zvikuru zvehutano hunobatsira hwemafuta emuorivhi.

4. Makotapeya Akazara NeFibre

Fiber ndeimwe zvinovaka muviri iyo maavocado akapfuma.

Iyo indigestible chirimwa nyaya iyo inogona kubatsira mukudzikira uremu, kuderedza shuga yeropa spikes uye kwakabatana zvakanyanya kune yakaderera njodzi yezvirwere zvakawanda (,,).

Musiyano unowanzoitwa pakati peyakagadziriswa uye isingasungiki fiber.

Soluble fiber inozivikanwa nekupa hushamwari ura mabhakitiriya mumatumbo ako, ayo akakosha zvakanyanya kune rakakwana muviri basa ().

3.5-ounce (100-gramu) inoshandira maavocado mapake 7 magiramu e fiber, inova 27% yeRDA.

Inenge 25% yeiyo fiber muavocado inogadzikana, nepo 75% isingapungurike ().

Avocados inowanzove yakapfuma mu fiber - ingangoita 7% nekurema, iyo iri yepamusoro kwazvo kana ichienzaniswa nezvimwe zvekudya zvakawanda. Fiber inogona kuve nemabhenefiti akakosha ekudzora uremu uye metabolic hutano.

5. Kudya maAvocado Kunogona Kudzikisa Cholesterol uye Triglyceride Levels

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu munyika ().

Izvo zvinozivikanwa kuti akawanda mamaki eropa akabatanidzwa kune yakawedzera njodzi.

Izvi zvinosanganisira cholesterol, triglycerides, mamaki ekuputira, kumanikidza kweropa uye nevamwe vakasiyana.

Zvidzidzo zvisere zvakadzorwa muvanhu zvakaongorora mhedzisiro yeavocado pane zvimwe zvezviitiko zvengozi.

Izvi zvidzidzo zvakaratidza kuti maavocado anogona (,,,,,,,):

• Deredza cholesterol yakazara zvakanyanya.
• Deredza ropa triglycerides kusvika pamakumi maviri muzana.
• Lower LDL cholesterol inosvika 22%.
• Wedzera HDL (yakanaka) cholesterol inosvika ku11%.

Imwe yeongororo yakawana kuti kusanganisira avocado mune yakaderera-mafuta, miriwo yekudya zvakanyanya yakagadzirisa cholesterol chimiro ().

Kunyangwe zvavo zvawanikwa zvichinakidza, zvakakosha kuti uzive kuti zvese zvidzidzo zvevanhu zvaive zvidiki uye zvakapfupika, kusanganisira chete 13-37 vanhu vane hurefu hwemavhiki 1-4.

Ongororo dzakawanda dzakaratidza kuti kudya avocado kunogona kusimudzira chirwere chemoyo njodzi dzakadai seyakazara, "yakaipa" LDL uye "yakanaka" HDL cholesterol, pamwe neropa triglycerides.

6. Vanhu Vanodya maAvocado Vanowanzove Noutano

Imwe ongororo yakatarisa tsika dzekudya uye hutano hwevanhu vanodya maavocado.

Vakaongorora data kubva kuvatori vechikamu 17,567 muongororo yeNHANES kuUS.

Vatengi veavocado vakawanikwa vaine hutano hwakanaka kupfuura vanhu vasina kudya muchero uyu.

Vakanga vaine kudya kwakanyanya kwakanyanya uye vaive hafu yekukwanisa kuve nemetabolic syndrome, sumbu rezviratidzo zviri njodzi huru yechirwere chemwoyo uye chirwere cheshuga ().

Vanhu vaidya avocado nguva dzose vaiyerawo zvishoma, vaive neBMI yepasi uye zvakanyanya kushoma mafuta emimba. Ivo zvakare vaive nemazinga epamusoro e "akanaka" HDL cholesterol.

Zvisinei, kuwirirana hakurevi kukonzera, uye hapana vimbiso yekuti makotapeya akakonzera kuti vanhu ava vave neutano hwakanaka.

Naizvozvo, iyi chaiyo kudzidza haina kutakura huremu hwakawanda.

Imwe ongororo yekudya yakawana kuti vanhu vaidya maavocado vaive neakanyanya kudya kunovaka muviri uye nenjodzi yakaderera ye metabolic syndrome.

7. Mafuta Awo Zvemukati Zvinogona Kukubatsira Iwe Kupinza Nutrients Kubva kune Zvirimwa Zvekudya

Kana zvasvika kune zvinovaka muviri, kutora kwako handicho chete chinhu chakakosha.

Iwe unodawo kukwanisa kutora izvo zvinovaka muviri - zviendese kubva kunzira yako yekugaya uye kumuviri wako, kwazvinogona kushandiswa.

Mimwe mishonga inovhengana nemafuta, zvichireva kuti inoda kusanganiswa nemafuta kuti ishandiswe.

Mavhitamini A, D, E uye K ane mafuta-akanyungudika, pamwe nema antioxidants senge carotenoids.

Imwe ongororo yakaratidza kuti kuwedzera avocado kana avocado mafuta kune chero saradhi kana salsa kunogona kuwedzera antioxidant kunwa 2.6- kusvika gumi neshanu ().

Nekudaro, haingori chete avocado ine hutano hwakanyanya, inogona kuwedzera zvinoshamisa kukosha kwehutano hwezvimwe zvirimwa zvekudya iwe zvauri kudya.

Ichi chikonzero chakanakisa chekugara uchisanganisira mafuta ane sosi kana iwe uchidya mavegi. Pasina iyo, yakawanda inobatsira michero yemiti inoenda kunoparara.

Zvidzidzo zvakaratidza kuti kudya avocado kana mafuta avocado nemiriwo kunogona kuwedzera zvinoshamisa huwandu hweantioxidants iwe yaunotora.

8. Makotapeya Akazara Nesimba Maantioxidants Anogona Kuchengetedza Maziso Ako

Kwete chete avo avocados anowedzera antioxidant kunwa kubva kune zvimwe zvekudya, iwo zvakare akakwirira mune antioxidants ivo pachavo.

Izvi zvinosanganisira carotenoids lutein uye zeaxanthin, ayo akakosha zvakanyanya kune hutano hwemaziso (, 28).

Zvidzidzo zvinoratidza kuti zvakabatanidzwa nenjodzi yakadzikira zvakanyanya yemakata uye kushomeka kwemacular, izvo zvinowanzoitika kune vakuru vakuru (,).

Naizvozvo, kudya maavocado kunofanirwa kubatsira hutano hweziso rako kwenguva refu.

Avocados akakwirira mune antioxidants, kusanganisira lutein uye zeaxanthin. Izvi zvinovaka muviri zvakakosha zvakanyanya kune hutano hwemaziso uye kudzikisa njodzi yako yekukuvara kwemacular uye cataract.

9. Avocado Inogona Kubatsira Kudzivirira Cancer

Pane humbowo hushoma hwekuti avocado inogona kubatsira mukurapa kenza nekudzivirira.

Kwayedza-chubhu zvidzidzo zvinoratidza kuti inogona kubatsira kudzikisira mhedzisiro yemakemikari muvanhu lymphocyte ().

Kutora kweavocado kwave kuchiratidzwa kunodzivisa kukura kwemasero ekenza yeprostate murabhoritari ().

Zvisinei, ramba uchifunga kuti izvi zvidzidzo zvakaitwa mumasero ari ega uye hazvireve kuti zvinogona kuratidza zvinogona kuitika mukati mevanhu. Kutsvaga-kwakavakirwa nevanhu hakuwanikwe.

Dzimwe bvunzo-chubhu dzakaratidza kuti zvinovaka muviri muma avocado zvinogona kuve nezvakanaka mukudzivirira gomarara reprostate uye kudzikisa mhedzisiro yemakemikari. Nekudaro, kutsvagisa-kwevanhu-kushomeka.

10. Avocado Extract Inogona Kubatsira Kubvisa Zviratidzo zveArthritis

Arthritis idambudziko rakajairika munyika dzekuMadokero. Kune akawanda marudzi eichi chiitiko, ayo anowanzo kuve asingagumi matambudziko anowanikwa nevanhu kwehupenyu hwavo hwese.

Ongororo dzakawanda dzinoratidza kuti avocado uye mafuta emesoya anotorwa - anonzi avocado uye soybean zvisingagonekwe - anogona kudzikisa osteoarthritis (,).

Kunyangwe maavocados pachawo ane izvi zvinoramba zvichionekwa.

Zvidzidzo zvakaratidza kuti avocado uye soybean mafuta anotora anogona zvakanyanya kudzikisa zviratidzo zveosteoarthritis.

11. Kudya Avocado Kunogona Kukubatsira Kuti Udzikire Kurema

Pane humwe humbowo hwekuti maavocado kurasikirwa kwekurema hushamwari chikafu.

Mune kumwe kuongorora, vanhu vaidya avocado nechikafu vakanzwa 23% zvakanyanya kugutsikana uye vaine 28% chishuwo chepasi chekudya pamusoro pemaawa mashanu anotevera, zvichienzaniswa nevanhu vasina kudya muchero uyu ().

Kana izvi zvikaramba zviri zvechokwadi mukufamba kwenguva, zvobva zvasanganisira makotapeya mukudya kwako zvinogona kukubatsira kudya makalori mashoma uye zvikuitire nyore kunamatira kune tsika dzakanaka dzekudya.

Avocados zvakare akakwirira mune fiber uye akaderera kwazvo mu carbs, hunhu huviri hunofanirwa kubatsira kusimudzira kurasikirwa nekurema zvakare, zvirinani mune mamiriro ehutano, hwechokwadi-hwechikafu-hwakavakirwa chikafu.

Avocados inogona kubatsira kurasikirwa nekurema nekukuchengeta iwe uzere kwenguva yakareba uye nekuita kuti udye mashoma macalorie. Izvo zvakare zvakakwirira mu fiber uye zvakaderera muma carbs, izvo zvinogona kukurudzira kuonda.

12. Avocado Rinonaka uye Riri Nyore Kupinza MuDhayeti Yako

Avocado haane hutano chete, zvakare inonaka zvinonaka uye inoenda nemhando dzakawanda dzechikafu.

Unogona kuvawedzera kumasaradhi uye akasiyana mabikirwo kana kungoaburitsa iwo nechipunu wozvidya zviri pachena.

Ivo vane yakasviba, yakapfuma, ine mafuta ekugadzirwa uye inosangana mushe nezvimwe zvinongedzo.

Kutaurwa kwakakurumbira iguacamole, iri nharo kushandiswa kwakakurumbira kwema avocado. Inosanganisira avocado pamwe nemidziyo yakaita semunyu, gariki, lime uye nevamwe vashoma zvinoenderana neresipi.

Avocado inowanzotora nguva kuti riibve uye rinofanira kunzwa kakapfava kana raibva. Iwo zvinovaka muviri ari muavocado anogona oxidize uye oshanduka brown mushure mekumedza, asi kuwedzera muto wemonimu kunofanira kudzora maitiro aya.

Avocados ine inotapira, yakapfuma, ine mafuta ekugadzirwa uye inosangana mushe nezvimwe zvinoshandiswa. Naizvozvo, zviri nyore kuwedzera uyu muchero kuchikafu chako. Kushandisa jisi remonimu kunogona kudzivirira kutemwa kwemakotapeya kubva ku browning nekukurumidza.

Icho Chinokosha

Avocado chikafu chakanakisa, chakatakurwa nezvinovaka muviri, mazhinji acho ari kushaikwa mukudya kwemazuva ano.

Ivo vane huremu hwekuremerwa hushamwari, vane hutano hutano uye, chekupedzisira asi kwete, vanonaka zvisingaite

Maitiro ekucheka avocado