9 Hufakazi-Hwakavakirwa paHutano Kubatsirwa kweAvocado Oiri

Zvemukati

• 1. Akapfuma muOleic Acid, Yakanyanya Hutano Mafuta
• 2. Inoderedza Cholesterol uye Inovandudza Utano Hwemwoyo
• 3. Yakakwirira muLutein, Antioxidant Iyo ine Bhenefiti Yemaziso
• 4. Kunowedzera Kubatwa Kwezvakakosha Zvemuviri
• 5. Inogona Kuderedza Zviratidzo zveArthritis
• 6. Ngaabatsire Kudzivirira Gum Zvirwere
• 7. Inovandudza Ganda uye Inowedzera Kupora Kwemaonda
• 8. Inorerutsa Mahara maRadicals
• 9. Zviri Nyore Kushandisa
• 10. Chero Chimwe Chinhu?

Iyo avocado chibereko chisina kujairika.

Kusiyana nezvibereko zvakawanda, rakapfuma nemafuta ane hutano uye rinowanzoshandiswa kugadzira mafuta (1).

Nepo oiri yeavocado isingazivikanwe samafuta omuorivhi, inongonakawo.

Mafuta eAvocado anewo akawanda mabhenefiti, zvakanyanya zvine chekuita nezviri mune ma antioxidants nemafuta ane hutano.

Heano mapfumbamwe-euchapupu-hwakavakirwa hutano mabhenefiti eavocado mafuta

1. Akapfuma muOleic Acid, Yakanyanya Hutano Mafuta

Ovocado oiri ndiyo oiri yepanyama yakadzvanywa kubva papurpiti yeavocado.

Almost 70% yemafuta avocado ane moyo-hutano oleic acid, monounsaturated omega-9 fatty acid (2).

Iyi fatty acid ndiyo zvakare chikamu chikuru chemafuta emuorivhi, uye inotendwa kuti pamwe inokonzeresa marubatsiro ehutano ().

Pamusoro pezvo, zvakapetwa gumi nezviviri zvemafuta eavocado akazara nemafuta uye angangoita gumi nematatu muzana mafuta akazara.

Nepo oiri yeavocado iine omega-6 yakakwira kune omega-3 ratio (13: 1), izvi hazvifanire kunetsa sezvo huwandu hwese omega-6 hwakadzikira.

Iyo yakawanda kwazvo mafuta acid muavocado oiriic oleic acid, fatty acid iyo inopa akawanda hutano mabhenefiti.

2. Inoderedza Cholesterol uye Inovandudza Utano Hwemwoyo

Tsvakurudzo dzinoverengeka mumhuka dzakaratidza mabhenefiti ehutano hwemwoyo.

Imwe yetsuro kudzidza yakafananidza mafuta avocado nekokonati, maorivhi uye mafuta echibage. Yakaona kuti mafuta avocado ane mhedzisiro inobatsira pamazinga eropa cholesterol ().

Uyezve, mafuta avocado nemafuta emuorivhi zvakawanikwa kuti zvinonyanya kushanda mukuwedzera HDL, "yakanaka" cholesterol.

Mumakonzo, mafuta eavocado anogona kudzikisa ropa triglycerides uye LDL cholesterol mwero, pamwe nekuderera kweropa (,).

Zvidzidzo zvishoma mumhuka zvinoratidza kuti mafuta avocado anogona kubatsira hutano hwemwoyo, kusanganisira kuderedzwa kweropa uye cholesterol muropa.

3. Yakakwirira muLutein, Antioxidant Iyo ine Bhenefiti Yemaziso

Mafuta eAvocado ndiyo yakanaka sosiin, iyo carotenoid iyo inowanzo kuwanikwa mumaziso ako ().

Inoshanda se antioxidant ine mabhenefiti ehutano hwemaziso ().

Kudya lutein yakawanda kunogona kudzora njodzi yekuparara kwemaziso uye macular degeneration, zvinova zvirwere zveziso zvine chekuita nezera (,).

Muviri wako haugadzire lutein, saka unofanirwa kuutora kubva kuchikafu chako ().

Lutein i carotenoid inowanikwa mumafuta avocado. Ichi chikafu chinovandudza hutano hwemaziso uye chinogona kudzora njodzi yezvirwere zvemaziso zvine chekuita nezera.

4. Kunowedzera Kubatwa Kwezvakakosha Zvemuviri

Zvimwe zvinovaka muviri zvinoda mafuta kuitira kuti unyurwe nemuviri wako.

Pakati padzo pane carotenoid antioxidants, ayo ari pigments anowanikwa mune zvakawanda zvirimwa zvekudya.

Nekudaro, michero nemiriwo zvakapfuma muma carotenoid zvinowanzo kuve zvakaderera mumafuta.

Imwe yedzidzo diki yakawana kuti kuwedzera mafuta avocado musaladi ine karoti, romaine lettuce nesipinachi, zvakawedzera kunwiswa kwecarotenoids ().

Iko kuwedzera kwaive kwakakura, kana 4.3 kusvika 17.4-fold, kana ichienzaniswa nesaradhi isina mafuta.

Pane chikonzero chakanaka chekusanganisira mafuta ane hutano senge mafuta avocado kana uchidya miriwo, sezvo ichigona kuwedzera kunwa kwecarotenoid antioxidants kusvika pa17-fold.

5. Inogona Kuderedza Zviratidzo zveArthritis

Arthritis chirwere chinosanganisira kurwadza kuzvimba kwemajoini. Izvo zvakajairika uye zvinokanganisa mamirioni avanhu pasirese.

Osteoarthritis ndiyo yakajairika fomu yemajoini. Iyo inosanganiswa nekuparara kwetiketi muzvibatanidzwa.

Ongororo dzakawanda dzakawana kuti zvakatorwa kubva muavocado uye mafuta e soya, anonzi avocado / soya unsaponifiables, anogona kudzikamisa kurwadziwa nekuomarara kwakabatana neasteoarthritis (,,,).

Iyo mushoma inoita kunge inonyanya kubatsira kune vanhu vane hudyu nemabvi osteoarthritis ().

Ongororo dzakawanda dzakataura kuti mubatanidzwa weavocado uye soybean oiri dhisiki inogona kubvisa zviratidzo zve osteoarthritis.

6. Ngaabatsire Kudzivirira Gum Zvirwere

Zvinotora kubva kuavocado uye mafuta e soya zvinogona kunge zvisingangobatsire kurwisa arthritis.

Humwe humbowo hunoratidza kuti kusangana uku kunogona kubatsira kudzivirira chirwere chenguva, chinonziwo chingamu chirwere.

Ichi chirwere chinopisa chinogona kusanganisira zviratidzo senge tsvuku uye kubuda ropa matadza, mweya wakaipa uye kuputsika kwemapfupa uye nyama dzakakomberedza meno ().

Mumamiriro ezvinhu akaipisisa, zvinogona kukonzera kurasikirwa kwezino.

Zvinoenderana nekuongorora kwakaitwa mumaseru emapfupa uye nguva yekumusoro, maavocado / soya unsaponifiable anogona kuvhara protein inonzi IL1B ().

Iyi protein inosimudzira kuzvimba uye ndiyo mutyairi mukuru wekuparadza matishu uye kurasikirwa kwepfupa mune chingamu chirwere.

Avocado uye mafuta e soya anotora anoratidza anti-anogumbura mhedzisiro nekuvharira protein inokonzeresa tishu uye bone kurasikirwa.

7. Inovandudza Ganda uye Inowedzera Kupora Kwemaonda

Iwo mafuta acids muavocado mafuta anoita kunge anobatsira kune rako ganda.

Imwe ongororo muvarwere gumi nevatatu yakawana kuti kirimu ine mafuta avocado uye vhitamini B12 yakavandudza zviratidzo zve psoriasis mushure memasvondo gumi nemaviri ekurapwa ().

Mafuta eAvocado akave akafundwa nekuda kwekugona kwayo kurapa kukuvara kweganda, uye ongororo mumakonzo dzakaona kuti dzinogona kukurumidza kupodza ronda (,).

Imwe ongororo diki muvanhu yakawana kuti vhitamini B12 kirimu ine mafuta avocado yakavandudza zviratidzo zvepsoriasis. Zvidzidzo mumakonzo zvakaona kuti mafuta avocado anokurudzira kurapa nekukurumidza kwemaronda.

8. Inorerutsa Mahara maRadicals

Antioxidants inorwisa kukuvara kwemaseru kunokonzerwa nemahara radicals, ayo marara zvigadzirwa zvemetabolism.

Matanho epamusoro awo anogona kutungamira mukushushikana kweiyo oxidative, iyo inogona kukonzera kuzvirwere zvakaita serudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo (,).

Nekupa maerekitironi kuti asunungure radicals, antioxidants inogona kuvashayisa simba, ichivatadzisa kubva mukukuvadza.

Mhando zhinji dzerusununguko dzakasununguka dziripo, asi radicals-inotorwa radicals, inozivikanwa seyakashanda okisijeni marudzi (ROS), ndiyo inonyanya kunetsa.

Mitochondria, nhengo dzemasero dzinogadzira simba, ndiwo manyuko makuru eROS ().

Sekureva kweimwe ongororo mumakonzo eshuga, mafuta avocado anokwanisa kudzivirira kubva kune zvinokuvadza zvevasina rusununguko nekupinda mitochondria ().

Kamwe ipapo, inokwanisa kudzikisira mahara radicals uye kuvadzivirira kubva mukukuvadza ino yakakosha cell nhengo.

Mumakonzo, mafuta avocado anokwanisa kupinda muchitokisi mitochondria uye kudzikisira kugadzirwa kweanokuvadza emahara radicals.

9. Zviri Nyore Kushandisa

Yekupedzisira haisi rubatsiro rwehutano, asi ichiri kunyatsokosha.

Icho chokwadi chekuti mafuta avocado anonyanya kuita mabasa uye ari nyore kupinza mukudya kwako.

Semuenzaniso, inogona kudyiwa inotonhora, asi zvakare iri mafuta akachengeteka uye ane hutano yekubikisa nekuti ayo mafuta acids akatsiga pakupisa kukuru ().

Hedzino dzimwe nzira shoma dzekuwedzera mafuta avocado kuchikafu chako:

• Wedzera chipunu kune smoothie.
• Dzadza pamusoro pe saladhi.
• Iishandise se marinade yekucheka nyama.
• Sanganisira iyo kana uchibheka.
• Iishandise mukugadzira mayo mayo.
• Idzore pamusoro pemiriwo usati wagocha.
• Wepamusoro hummus wabva nawo.
• Idzore pamusoro pesobho inotonhora, senge gazpacho.

Pamusoro pezvo, mafuta avocado dzimwe nguva anoshandiswa muzvizoro uye zvigadzirwa zvekuchengetedza ganda (28).

Mafuta eavocado anogona kushandiswa munzira dzakawanda. Inogona kuwedzerwa kutonhora kumasaradhi kana ma smoothies, uye zvakare yakanaka pakubika, kunya kana kubheka.

10. Chero Chimwe Chinhu?

Kana iwe uchida kuyedza mafuta avocado, ita shuwa yekutenga iyo inotonhora-yakasvinwa vhezheni kuti uwane gohwo huzere hutano mabhenefiti akanyorwa mune ino chinyorwa.

Chekupedzisira, kana iwe uchifarira kudzidza nezve hutano hunobatsira hwemuchero weavocado pachawo, wobva watarisa chinyorwa ichi: 12 Yakaverengerwa Bhenefiti yeAvocado.