Ioyile yeavokhado ngokuchasene neoyile yomnquma: Ngaba Inye isempilweni?

Umxholo

• Yintoni ioyile yeavokhado?
• Yintoni i-oyile ye-olive?
• Ukuthelekiswa kwesondlo
• Izibonelelo ukuthelekisa
• Umxholo we-Antioxidant
• Impilo yolusu
• Indawo yomsi
• Ukufunxwa kwesondlo
• Umgca wezantsi

Ioyile yeavokhado kunye neoyile yomnquma ziyakhuthazwa ngenxa yezibonelelo zazo zempilo.

Zombini zinamafutha asempilweni kwaye zibonisiwe ukunciphisa ukukrala nokukhusela kwisifo sentliziyo (,).

Nangona kunjalo, usenokuzibuza ukuba zahluke njani ezi oyile nokuba ngaba lukhetho olusempilweni na.

Eli nqaku lithelekisa iavokhado kunye neoyile yomnquma, ke unokuthatha isigqibo sokuba yeyiphi oyisebenzisayo.

Yintoni ioyile yeavokhado?

Ioyile yeavokhado icinezelwe kwiziqhamo zomthi weavokhado (I-Persea americana), equlethe malunga ne-60% yeoyile ().

Nangona izalelwe kuMbindi Merika, iavokhado ngoku iveliswa kwiindawo ezininzi kwihlabathi liphela, kubandakanya iNew Zealand, iUnited States, kunye noMzantsi Afrika ().

Ungathenga ioyile yeavokhado esulungekisiweyo okanye engacoliswanga. Inguqulelo engachazwanga icinezelwe kubanda, igcina umbala wayo wendalo kunye nencasa.

Ngokuchasene noko, ioyile yeavokhado esulungekisiweyo ikhutshwa kusetyenziswa ubushushu kwaye ngamanye amaxesha izinyibilikisi zemichiza. Ngokwesiqhelo, ioyile esulungekisiweyo ifakwe iblitshi kwaye isuswe ikhompiyutha, oko kukhokelela kwimveliso enambitheka kancinci.

Ioyile yeavokhado iyasebenziseka kwaye ineendlela zokupheka kunye nolusu olusebenzisayo.

Izifundo ezininzi ziye zadibanisa ioyile yeavokhado kwizibonelelo zempilo ezinamandla, kubandakanya ukunciphisa i-LDL (embi) ye-cholesterol kunye nenqanaba le-triglyceride ().

I-oyile ye-avocado yi-oyile ekhutshwe kwipulp yeziqhamo zeavokhado.Iyafumaneka isulungekisiwe okanye ayichazwanga kwaye inxulunyaniswa nezibonelelo ezininzi zempilo.

Yintoni i-oyile ye-olive?

Ioyile yomnquma yenziwa ngeminquma ecinezelweyo.

Iindidi ezininzi ziyafumaneka, kubandakanya i-pure, i-virgin engaphezulu, okanye i-olive oil.

Intombi enyulu kunye neoyile eyongezelelweyo yomnquma ikhutshwa ngocinezelo olubandayo. I-oyile ye-Olive ebhalwe "ioyile yomnquma" okanye "inyulu" iqulethe umxube weoyile ecinezelweyo kunye neoyile esulungekileyo ethe yakhutshwa ngeekhemikhali okanye ubushushu ().

Kulula ukufaka ioyile yomnquma ekutyeni kwakho, njengoko ihlala isetyenziswa njengeoyile yokupheka kunye nediphu.

Njengeoyile yeavokhado, ioyile yomnquma kudala ikhutshelwe izibonelelo zayo ezinokubakho kwezempilo, kubandakanya nokwehlisa umngcipheko weentlobo ezithile zomhlaza kunye nokuphuculwa kwe-cholesterol kunye namanqanaba eswekile yegazi (,).

Ioyile yomnquma ikhutshwa kwiminquma ecinezelweyo kwaye iyafumaneka kwiindidi ezahlukeneyo. Inxulunyaniswe nezibonelelo ezininzi zempilo.

Ukuthelekiswa kwesondlo

Iiprofayili zesondlo seoyile yeavokhado kunye neoyile yomnquma ziyafana.

Itheyibhile engezantsi ithelekisa izinongo ezikwipuni ye-1 (15 ml) yeavokhado kunye neoyile ye-oliva eyintombi (,,):

Njengoko ubona, ioyile yeavokhado kunye neoyile yomnquma zibonelela ngenani elifanayo leekhalori ngokusebenza.

Iiprofayili zabo zeasidi enamafutha ziyafana ngokufanayo. Ioyile yeavokhado kunye neoyile yomnquma ziqulathe inani elilinganayo lamafutha agcweleyo, kwaye ngelixa ioyile yeavokhado ingaphezulu kancinci kumafutha e-polyunsaturated, umahluko awubalulekanga.

Zombini ioyile yeavokhado kunye neoyile yomnquma ikakhulu zenziwe nge-oleic acid, i-omega-9 fatty acid eyi-monounsaturated.

Izifundo zibonise ukuba ukutya okunotye kwi-oleic acid kunokuba yinzuzo kwimpilo yakho. Ngokukodwa, banokukunceda ukunciphisa ukudumba kunye noxinzelelo lwegazi (,,,,).

Iiprofayili zesondlo seavokhado kunye neoyile yomnquma ziyafana. Ngokukodwa, bobabini batyebile kumanqatha e-monounsaturated.

Izibonelelo ukuthelekisa

Zombini ioyile yomnquma kunye neoyile yeavokhado zibonelela ngezibonelelo ezininzi zempilo.

Umxholo we-Antioxidant

Antioxidants zizinto ezinciphisa uxinzelelo lwe-oxidative ngokulwa neeradicals simahla emzimbeni wakho.

Zombini ioyile yeavokhado kunye neoyile yomnquma ziqulathe ezi zinto zinamandla, ngakumbi ivithamin E.

Oko kwathiwa, ioyile yomnquma inokuba ne-vitamin E ethe kratya kuneoyile yeavokhado, njengoko isifundo esinye sabonisa ukuba icephe eli-1 (15 ml) yeoyile ye-avocado iqulethe malunga ne-23% ye-DV ye-vitamin E, ngelixa i-oyile ye-olive ibonelela nge-33% ye-DV ( ).

Ukongeza, ioyile yeavokhado kunye neoyile yomnquma zityebe ngokukodwa kwi-lutein, i-antioxidant ethi iluncedo ikakhulu kulusu nakwimpilo yamehlo ().

Izifundo zibonise ukuba uxinzelelo oluphezulu lwale antioxidant kwiavokhado kunye neoyile yomnquma kunokunceda ukukhusela ulusu lwakho kwimitha eyingozi ye-UV kunye nokukhanya okubonakalayo (,).

Impilo yolusu

Ioyile yeavokhado kunye neoyile yomnquma zixhamla ulusu lwakho, ubukhulu becala ngenxa yeaprofayile ye-asidi kunye nevithamin E kunye nemixholo ye-lutein.

Izifundo zibonise ukuba ukusebenzisa ioyile yeavokhado kunokunceda ukuthambisa ulusu olomileyo, olomileyo okanye olonakeleyo (,).

Ukongeza, inokunceda unyango lwe-psoriasis. Olunye uphononongo oluncinci lufumanise ukuba ukusebenzisa i-cream yamafutha ene-avocado yeoyile kunye nevithamini B12 iimpawu eziphuculweyo ze-psoriasis ().

Izifundo zezilwanyana ziye zaqaphela ukuba ioyile ye-avocado inokunceda ukuphilisa amanxeba ngokwandisa imveliso ye-collagen kunye nokunciphisa ukudumba ().

Ngokufanayo, ioyile yomnquma kudala isetyenziswa kwiimveliso zokuthambisa kunye nezolusu.

Izifundo ezininzi ziye zaphawula ioyile yomnquma Iziphumo eziluncedo kwimpilo yolusu, kubandakanya ukuthintela usulelo kunye nokunceda ukuphilisa ukutsha, ukusika, kunye noxinzelelo lwamanxeba ().

Indawo yomsi

Indawo yomsi yeoyile bubushushu apho iqala khona ukuthoba isidima kunye nokukhupha iiradicals eziyingozi simahla ().

Ioyile yeavokhado inendawo ephezulu yomsi kuneoyile yomnquma, okuthetha ukuba ayitshisi kwaye ayitshayi ngokukhawuleza.

Umzekelo, indawo yomsi weoyile yeavokhado iphezulu kune-482 ° F (250 ° C), ngelixa ioyile yomnquma inokutshaya kwaye itshise kwi-375 ° F (191 ° C) (,).

Ke ngoko, kunokuba bhetele ukusebenzisa ioyile yeavokhado kwiindlela zokupheka ezifuna amaqondo obushushu aphezulu, njengokuntywila, ukosa, ukuloba kunye nokubhaka.

Ukufunxwa kwesondlo

Amanqanaba aphezulu e-monounsaturated fats kuzo zombini i-avocado kunye neoyile ye-olive inokunceda umzimba wakho ukuba uthathe izondlo ezibalulekileyo.

Oku kubaluleke ngokukodwa kwi-carotenoids, uhlobo lwe-antioxidant efumaneka kwiziqhamo ezininzi kunye nemifuno. Ziyanyibilika ngamanqatha, oko kuthetha ukuba umzimba wakho uzithatha kakuhle xa usetyenziswa kunye nokutya okunamafutha aphezulu.

Into enomdla kukuba, olunye uphononongo lufumanise ukuba ukutya isaladi enxibe ioyile yeavokhado kwandise kakhulu ukufunxwa kweecarotenoids ezivela kwimifuno ().

Kwangokunjalo, uphononongo lufumanise ukuba ukongeza ioyile yomnquma kwiglasi yejusi yetumato kwandisa ukufunxeka kwecarotenoid lycopene ().

Zombini ioyile yeavokhado kunye neoyile yomnquma zityebile kwii-antioxidants, zikhuthaza impilo yolusu, kwaye zonyusa ukufunxeka kwezondlo. Ioyile yeavokhado inendawo ephezulu yomsi kuneoyile yomnquma kwaye ingakulungela ngakumbi ukupheka ubushushu obuphezulu.

Umgca wezantsi

Ngokubanzi, ioyile yeavokhado kunye neoyile yomnquma yimithombo enesondlo yamafutha asempilweni kunye nee-antioxidants.

Zombini iioyile ziyaxhamla kwintliziyo ngenxa yomxholo ofanayo we-oleic acid, i-omega-9 fatty acid.

Ukongeza, zombini zikhuthaza impilo yolusu kunye nokunceda ukuphilisa amanxeba.

Ioyile yeavokhado ineyona ndawo iphakamileyo yokutshaya xa kuthelekiswa neoyile ye-olive, kungoko kulunge ngakumbi iindlela zokupheka ezishushu kakhulu.

Nokuba ukhetha owuphi, ioyile yeavokhado kunye neoyile ye-olive zinokusebenza njengezongezo ezisempilweni kwindlela otya ngayo.