Avocado Oiri vs. Olive Oiri: Ndeimwe Hutano Here?

Zvemukati

• Chii chinonzi mafuta avocado?
• Chii chinonzi olive olive?
• Kuenzanisa kwehutano
• Kubatsira kuenzanisa
• Antioxidant zvemukati
• Utano hweganda
• Pfungaira utsi
• Kudyiswa kwemuviri
• Chinokosha

Mafuta eAvocado nemafuta emuorivhi zvinokurudzirwa nekuda kwehutano hwavo.

Ose ane mafuta ane hutano pamoyo uye akaratidzirwa kudzikisa kuzvimba uye kudzivirira kubva kuchirwere chemoyo (,).

Asi, iwe unogona kushamisika kuti aya mairi anosiyana sei uye kana imwe iri sarudzo ine hutano.

Ichi chinyorwa chinoenzanisa avocado nemafuta emuorivhi, kuti ugone kusarudza kuti ndeipi yaunoshandisa.

Chii chinonzi mafuta avocado?

Mafuta eavocado anodzvanywa kubva muchero wemuti weavocado (Persea americana), iyo ine angangoita 60% mafuta ().

Kunyangwe ichizvarwa kuCentral America, avocado ikozvino inogadzirwa munzvimbo zhinji kutenderera pasirese, kusanganisira New Zealand, United States, neSouth Africa ().

Iwe unogona kutenga ingave yakanatswa kana isina kunyatsogadziriswa mafuta avocado. Iyo isina kutsanangurwa vhezheni inotonhora-yakamanikidzwa, ichichengetedza iyo yakasarudzika ruvara uye kuravira.

Pane zvinopesana, oiri yakachena yeavocado inotorwa uchishandisa kupisa uye dzimwe nguva makemikari anonyungudutsa. Kazhinji, oiri yakanatswa inosvinwa uye deodorized, zvichizogadzira chigadzirwa chisina kunaka.

Mafuta eAvocado anoshanduka uye ane zvese zvekugadzirira uye zvekuchengetedza ganda zvinoshandiswa.

Zviverengero zvidzidzo zvakabatanidza mafuta avocado kune zvine simba hutano mabhenefiti, kusanganisira yakaderedzwa LDL (yakaipa) cholesterol uye triglyceride mazinga ().

Mafuta eAvocado mafuta ayo akatorwa kubva mupurpu yemichero yeavocado.Inowanikwa yakanatswa kana isina kutsanangurwa uye yanga ichibatanidzwa nezvakawanda zvehutano zvinobatsira.

Chii chinonzi olive olive?

Maorivhi anogadzirwa nemaorivhi akasvinwa.

Mhando dzakasiyana dziripo, kusanganisira yakachena, imwe mhandara, kana mhandara yemafuta emuorivhi.

Mhandara uye imwe yemhandara yemafuta emuorivhi inobviswa kuburikidza nekutonhora-kudzvanya. Maorivhi akanyorwa kuti "mafuta omuorivhi" kana "akachena" ane musanganiswa wemafuta anotonhorera uye oiri yakanatswa yakaburitswa kuburikidza nemakemikari kana kupisa ().

Zviri nyore kupinza mafuta omuorivhi mukudya kwako, sezvo achiwanzoshandiswa sekubika uye kudhipura mafuta.

Kufanana nemafuta eavocado, oiri yemuorivhi yakagara ichipihwa zvayakanakira hutano, kusanganisira kudzikisira njodzi yemamwe marudzi ekenza uye yakagadziriswa cholesterol uye neshuga yeropa (,).

Oiri maorivhi inotorwa kubva kumaorivhi akasvinwa uye inowanikwa mumhando dzakasiyana. Yakave ichibatanidzwa neakawanda hutano mabhenefiti.

Kuenzanisa kwehutano

Iwo mapeturu ezvekudya emafuta avocado nemafuta emuorivhi akafanana.

Tafura iri pazasi inofanidza zvinovaka muviri mupuniki imwe (15 ml) yeavocado uye mamwe maorivhi emhandara emafuta (,,):

Sezvauri kuona, mafuta avocado nemafuta emuorivhi zvinopa huwandu hwakaenzana hwemakori pakushanda.

Mafuta avo easidhi maficha akafanana zvakafanana. Mafuta eAvocado nemafuta emuorivhi zvine zviyero zvakaenzana zvemafuta akazara, uye nepo mafuta eavocado ari zvishoma mumafuta epolyunsaturated, mutsauko hauna kukosha.

Oiri avocado mafuta nemafuta emuorivhi zvinonyanya kugadzirwa neoicic acid, inobatsira monounsaturated omega-9 fatty acid.

Zvidzidzo zvakaratidza kuti chikafu chakapfuma mu oleic acid chinogona kubatsira hutano hwako. Kunyanya, ivo vanogona kubatsira kudzikisa kuzvimba uye kuwanda kweropa ((,,,,).

Iwo mapeturu ehutano hweavocado nemafuta emuorivhi akafanana. Kunyanya, ivo vese vakapfuma mune anobatsira monounsaturated mafuta.

Kubatsira kuenzanisa

Oiri maorivhi uye mafuta avocado anopa akawanda mabhenefiti ehutano.

Antioxidant zvemukati

Antioxidants zvinhu zvinoderedza kushushikana kweiyo oxidative nekurwisa mahara radicals mumuviri wako.

Oiri avocado oiri nemafuta emuorivhi zvine izvi zviumbwa zvine simba, kunyanya vhitamini E.

Izvozvo zvakati, mafuta omuorivhi anogona kunge ane vhitamini E yakati wandei pane mafuta avocado, seimwe ongororo yakaratidza kuti 1 punipuni (15 ml) yemafuta avocado ine 23% yeVV yevhitamini E, nepo mafuta omuorivhi achipa 33% yeDV ( ).

Pamusoro pezvo, mafuta avocado nemafuta emuorivhi zvakanyanya kupfuma mu lutein, antioxidant iyo inonyanya kubatsira ganda uye hutano hwemaziso ().

Zvidzidzo zvakaratidza kuti kuwanda kwakanyanya kweiyi antioxidant muavocado nemafuta emuorivhi zvinogona kubatsira kudzivirira ganda rako kubva kumagetsi anokuvadza eUV uye mwenje unooneka (,).

Utano hweganda

Mafuta eAvocado nemafuta emuorivhi zvinobatsira ganda rako, kunyanya nekuda kwemafuta awo acid mbiri uye vhitamini E uye zvirimo lutein.

Zvidzidzo zvakaratidza kuti kuisa mafuta avocado kunogona kubatsira kudzikamisa ganda rakaoma, rakapwanyika kana rakakuvara (,).

Uyezve, zvinogona kubatsira kurapwa kwe psoriasis. Imwe yedzidzo diki yakawana kuti kuisa kirimu yemusoro ine mafuta avocado uye vhitamini B12 zvakavandudza zviratidzo zvepsoriasis ().

Zvidzidzo zvezvipfuyo zvakacherechedzawo kuti mafuta avocado anokwanisa kubatsira kupora kwemaronda nekuwedzera kugadzirwa kwecollagen uye kudzikisira kuzvimba ().

Saizvozvowo, mafuta omuorivhi ave achishandiswa mukugadzira uye zvigadzirwa zvekuchengetedza ganda.

Ongororo dzakawanda dzakacherekedza mafuta emuorivhi anobatsira pahutano hweganda, kusanganisira kudzivirira hutachiona uye kubatsira kupodza kutsva, kucheka, uye maronda ekumanikidza ().

Pfungaira utsi

Iyo utsi poindi yemafuta ndiyo tembiricha iyo painotanga kudzikisira uye kusunungura inokuvadza emahara radicals ().

Mafuta eAvocado ane hutsi hwakakwirira kupfuura mafuta omuorivhi, zvichireva kuti haatsve uye kupfungaira nekukurumidza.

Semuenzaniso, iyo hutsi poindi yemafuta avocado iri pamusoro kupfuura 482 ° F (250 ° C), nepo mafuta emuorivhi anogona kupfungaira uye kupisa pa 375 ° F (191 ° C) (,).

Naizvozvo, zvingave zvirinani kushandisa mafuta avocado pakugadzira matekiniki anoda tembiricha yakakwira, senge kukwenya, kunya, kusevha, uye kubheka.

Kudyiswa kwemuviri

Iwo akakwirira mwero yemonounsaturated mafuta mune ese avocado nemafuta emuorivhi anogona kubatsira muviri wako kupinza zvakakosha zvinovaka muviri.

Izvi zvinonyanya kubata zvechokwadi kune carotenoids, rudzi rwe antioxidant inowanikwa mumichero yakawanda nemiriwo. Iwo akatsetseka-mafuta, zvichireva kuti muviri wako unonyanya kuatora kana uchinge wapedzwa pamwe neakanyanya mafuta chikafu.

Sezvineiwo, kumwe kuongorora kwakaratidza kuti kudya saradhi yakapfeka mafuta avocado zvakanyanya kuwedzera kunwiwa kwecarotenoid kubva mumidziyo ().

Saizvozvowo, chidzidzo chakawana kuti kuwedzera mafuta omuorivhi pagirazi redomasi muto kwakawedzera kunwa kwe carotenoid lycopene ().

Oiri avocado oiri nemafuta emuorivhi zvakapfuma muma antioxidants, zvinokurudzira hutano hweganda, uye kusimudzira kunwa kwezvinovaka muviri. Mafuta eAvocado ane hutsi hwakakwirira kupfuura mafuta emuorivhi uye inogona kunge iri nani pakubika kupisa kwakanyanya.

Chinokosha

Pakazara, mafuta avocado nemafuta emuorivhi zviwanikwa zvine hutano zvemafuta ane hutano uye antioxidants.

Oiri mairi mafuta anobatsira hutano hwemoyo nekuda kwezvakafanana zvemukati oleic acid, monounsaturated omega-9 fatty acid.

Pamusoro pezvo, zvese zviri zviviri zvinokurudzira hutano hweganda uye zvinobatsira kuporesa ronda.

Mafuta eAvocado ane hutsi hwakanyanya hwehutsi kana uchienzaniswa nemafuta emuorivhi, saka zvinogona kunge zviri nani nzira dzekubika-kupisa.

Zvisinei neyako yaunosarudza, mafuta avocado nemafuta emuorivhi zvinogona kushanda sekuwedzera kune hutano kuzvikafu zvako.