IziBonelelo eziSekwe kwiMpilo yezeMpilo kwiOyile yeAvocado

Umxholo

• 1. Sisityebi kwiOleic Acid, Amafutha asempilweni kakhulu
• 2. Ukunciphisa iCholesterol nokuphucula impilo yentliziyo
• 3. Phezulu eLutein, iAntioxidant eneZibonelelo zamehlo
• 4. Kwandisa ukufunxwa kwezondlo ezibalulekileyo
• 5. Ngamana Nciphisa Iimpawu Arthritis
• 6. Ngamana Unokunceda Ukuthintela Isifo Seentsini
• 7. Uphucula ulusu kwaye wandise ukuphilisa amanxeba
• 8. Ayithathi cala Radicals yasimahla
• 9. Kulula kakhulu ukuSebenzisa
• 10. Ngaba ikhona enye into?

Iavokhado sisiqhamo esingaqhelekanga.

Ngokungafaniyo neziqhamo ezininzi, ityebile kumafutha asempilweni kwaye ihlala isetyenziselwa ukuvelisa ioyile (1).

Ngelixa ioyile yeavokhado ingaziwa njengeoyile yomnquma, inencasa nje.

Ioyile yeavokhado ikwanazo neenzuzo ezininzi, ubukhulu becala zinxulumene nomxholo wee-antioxidants kunye namafutha asempilweni.

Nazi izibonelelo ezi-9 ezisekwe kubungqina bempilo yeoyile yeavokhado.

1. Sisityebi kwiOleic Acid, Amafutha asempilweni kakhulu

Ioyile yeavokhado yioyile yendalo ecinezelweyo ukusuka kumgubo weavokhado.

Phantse i-70% yeoyile yeavokhado ine-oleic acid esempilweni, i-omega-9 fatty acid (2).

Le asidi inamanqatha ikwalicandelo eliphambili leoyile yomnquma, kwaye kukholelwa ukuba ngokuyinxalenye inoxanduva lwezibonelelo zayo zempilo ().

Ukongeza, malunga neepesenti ezili-12 zeoyile yeavokhado zizele ngamafutha kwaye malunga ne-13% ngamafutha e-polyunsaturated.

Ngelixa ioyile yeavokhado ine-omega-6 ephezulu ukuya kwi-omega-3 ratio (13: 1), oku akufuneki kube yinkxalabo njengoko inani elipheleleyo le-omega-6 liphantsi.

Eyona asidi inamafutha amaninzi kwioyile yeavokhado yi-oleic acid, i-asidi enamanqatha ebonelela ngezibonelelo ezininzi zempilo.

2. Ukunciphisa iCholesterol nokuphucula impilo yentliziyo

Izifundo ezininzi kwizilwanyana zichaze izibonelelo zempilo yentliziyo.

Olunye uphando lomvundla luthelekisa ioyile yeavokhado ne coconut, umnquma kunye neoyile yombona. Kufumanise ukuba ioyile yeavokhado ineziphumo eziluncedo kumanqanaba e-cholesterol egazini ().

Ngaphezulu, ioyile yeavokhado kunye neoyile yomnquma kwafunyaniswa ukuba zezona zisebenza ngokunyusa iHDL, "cholesterol" elungileyo.

Kwiigundane, ioyile yeavokhado inokunciphisa i-triglycerides yegazi kunye ne-LDL ye-cholesterol, kunye noxinzelelo lwegazi olusezantsi (,).

Izifundo ezimbalwa kwizilwanyana zibonisa ukuba ioyile ye-avocado inokunceda impilo yentliziyo, kubandakanya ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol egazini.

3. Phezulu eLutein, iAntioxidant eneZibonelelo zamehlo

Ioyile yeavokhado ingumthombo olungileyo we-lutein, icarotenoid efumaneka ngokwendalo emehlweni akho ().

Isebenza njenge-antioxidant enezibonelelo kwimpilo yamehlo ().

Ukutya okuninzi kwe-lutein kunokunciphisa umngcipheko we-cataract kunye ne-macular degeneration, eziqhelekileyo zizifo zamehlo ezinxulumene nobudala (,).

Umzimba wakho awuvelisi i-lutein, ke kuya kufuneka uyifumane kwindlela otya ngayo ().

ILutein yicarotenoid efumaneka kwioyile yeavokhado. Esi sondlo siphucula impilo yamehlo kwaye sinokunciphisa umngcipheko wezifo zamehlo ezinxulumene nobudala.

4. Kwandisa ukufunxwa kwezondlo ezibalulekileyo

Ezinye izondlo zidinga amanqatha ukuze zifunxwe ngumzimba wakho.

Phakathi kwazo kukho i-carotenoid antioxidants, eziyimibala efumaneka kukutya kwezityalo ezininzi.

Nangona kunjalo, iziqhamo kunye nemifuno etyebileyo kwiicarotenoids zihlala ziphantsi kumanqatha.

Olunye uphononongo oluncinci lufumanise ukuba ukongeza ioyile yeavokhado kwisaladi eneminqathe, iletoma yereoma nesipinatshi, kunyuse ukufunxwa kwe carotenoids ().

Unyuso lwalukhulu, okanye i-4.3 ukuya kwi-17.4-fold, xa kuthelekiswa nesaladi ngaphandle kwamafutha.

Kukho isizathu esivakalayo sokubandakanya indawo enamafutha esempilweni njengeoyile yeavokhado xa usitya imifuno, njengoko inokunyusa ukufunxwa kwee-antioxidants ze-carotenoid ukuya kuthi ga kwi-17.

5. Ngamana Nciphisa Iimpawu Arthritis

Isifo samathambo sisifo esibandakanya ukudumba kabuhlungu kwamalungu. Kuqheleke kakhulu kwaye kuchaphazela izigidi zabantu kwihlabathi liphela.

I-Osteoarthritis yeyona ndlela ixhaphakileyo yesifo samathambo. Inxulunyaniswa nokuwohloka kwentlala kumalungu.

Izifundo ezininzi ziye zafumanisa ukuba izicatshulwa ezivela kwi-avocado kunye neoyile yeembotyi zesoya, ezibizwa ngokuba yi-avocado / iisoya ezingenakuphikiswa, zinokunciphisa iintlungu kunye nokuqina okuhambelana ne-osteoarthritis (,,,).

Isicatshulwa sibonakala siluncedo ngakumbi kubantu abane-hip kunye nedolo le-osteoarthritis ().

Izifundo ezininzi ziye zaxela ukuba indibaniselwano ye-avocado kunye nokukhutshelwa kweoyile yeembotyi zesoya kunokunciphisa iimpawu ze-osteoarthritis.

6. Ngamana Unokunceda Ukuthintela Isifo Seentsini

Izicatshulwa ezivela kwiavokhado kunye neoyile yeembotyi zesoya zisenokungabi luncedo ngokuchasene nesifo samathambo.

Obunye ubungqina bubonisa ukuba olu manyano lunokunceda ekuthinteleni isifo se-periodontal, esibizwa ngokuba sisifo seentsini.

Esi sifo sokudumba sinokubandakanya iimpawu ezinje ngeentsini ezibomvu nezophayo, ukuphefumla kakubi kunye nokonakala kwethambo kunye nezicubu ezijikeleze amazinyo ().

Kwiimeko ezimbi kakhulu, kunokubangela ukulahleka kwamazinyo.

Ngokophononongo olwenziwe kwiiseli zamathambo kunye nakwizicubu zexesha, ii-avocado / iimbotyi zesoya ezingenakuchaphazeleka zinokuthintela iproteni ebizwa ngokuba yi-IL1B ().

Le protein ikhuthaza ukudumba kwaye ingoyena mqhubi uphambili wentshabalalo yethishu kunye nelahleko yamathambo kwisifo seentsini.

Ukukhutshwa kwe-avocado kunye neoyile yeoyile zibonisa iziphumo ezichasayo ngokuchasene neprotein ebangela ukulahleka kwethambo kunye nethambo.

7. Uphucula ulusu kwaye wandise ukuphilisa amanxeba

Iiasidi ezinamanqatha kwioyile yeavokhado zibonakala ziluncedo kulusu lwakho.

Olunye uphononongo kwizigulana ezili-13 lafumanisa ukuba ukhilimu oqukethe ioyile yeavokhado kunye nevithamini B12 iimpawu eziphuculweyo ze psoriasis emva kweeveki ezili-12 zonyango ().

Ioyile yeavokhado ikwafundelwe ukuba ikwazi ukunyanga ukwenzakala kolusu, kwaye izifundo kwiigundane ziye zafumanisa ukuba inokukhawulezisa ukuphilisa amanxeba (,).

Olunye uphononongo oluncinci ebantwini lufumanise ukuba ivithamini B12 cream eneeoyile yeavokhado iphucule iimpawu ze psoriasis. Uphononongo kwiigundane lufumanise ukuba ioyile yeavokhado ikhuthaza ukunyanga okukhawulezayo kwamanxeba.

8. Ayithathi cala Radicals yasimahla

I-Antioxidants ilwa nomonakalo weselula obangelwa zii-radicals zasimahla, eziyimveliso yenkunkuma yemetabolism.

Amanqanaba aphezulu azo anokukhokelela kuxinzelelo lwe-oxidative, olunokuthi lube negalelo kwizifo ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo (,).

Ngokunika ii-elektroni kwii-radicals zasimahla, ii-antioxidants zinokuzithomalalisa, zibathintele ekwenzeni ingozi.

Iindidi ezininzi zeeradicals zasimahla zikhona, kodwa iiradicals ezifumaneka kwioksijini, ezaziwa njengeentlobo ezisebenzayo zeoksijini (ROS), zezona zibalulekileyo.

IMitochondria, amalungu eseli avelisa amandla, ayimithombo ephambili yeROS ().

Ngokophando olunye olwenziwe kwiigundane zeswekile, ioyile yeavokhado inokukhusela kwiziphumo ezinobungozi bokungena ngokukhululekileyo kwi-mitochondria ().

Nje ukuba ibe lapho, iyakwazi ukuthomalalisa ii-radicals zasimahla kunye nokubathintela ekonakaliseni eli lungu leseli libalulekileyo.

Kwiigundane, ioyile yeavokhado iyakwazi ukungena kwiiseli ze-mitochondria kunye nokunciphisa imveliso yeeradicals eziyingozi zasimahla.

9. Kulula kakhulu ukuSebenzisa

Eyokugqibela ayisiyoncedo kwezempilo, kodwa isabaluleke ngokwenene.

Yinyani yokuba ioyile yeavokhado ixhaphake kakhulu kwaye kulula ukuyifaka kwisidlo sakho.

Umzekelo, inokutyiwa kubanda, kodwa ikwayioyile yokupheka ekhuselekileyo nenempilo kuba iiasidi zayo ezinamafutha zizinzile kubushushu obuphezulu ().

Nazi iindlela ezimbalwa zokongeza ioyile yeavokhado kwisidlo sakho:

• Yongeza isipuni kwi-smoothie.
• Ukuqhuba phezu kwesaladi.
• Yisebenzise njenge-marinade yokosa inyama.
• Yifake xa ubhaka.
• Yisebenzise kwimayo eyenziwe ekhaya.
• Yigxobhoze kwimifuno ngaphambi kokugcoba.
• I-hummus ephezulu nayo.
• Yinyakazise ngaphezulu kwesuphu ebandayo, njengegazpacho.

Ukongeza, ioyile yeavokhado ngamanye amaxesha isetyenziswa kwizithambiso nakwimveliso yokhathalelo lolusu (28).

Ioyile yeavokhado ingasetyenziswa ngeendlela ezininzi. Inokongezwa kubanda kumasaladi okanye kwii-smoothies, kwaye ikwalungele ukupheka, ukosa okanye ukubhaka.

10. Ngaba ikhona enye into?

Ukuba ufuna ukuzama ioyile yeavokhado, qiniseka ukuba uthenge ingxelo ecinezelweyo ebandayo ukuze uvune izibonelelo zempilo ezipheleleyo ezidweliswe kweli nqaku.

Okokugqibela, ukuba unomdla wokufunda malunga nezibonelelo zezempilo zeziqhamo zeavokhado uqobo, emva koko jonga eli nqaku: 12 Izibonelelo eziqinisekisiweyo zeAvado.