Impilo yeeNzuzo zeAvocado Oi

Ioyile yeeavokhado isandula ukukhula ekuthandeni njengoko abantu abaninzi befunda ngeenzuzo zokubandakanya imithombo enempilo yamafutha kwizidlo zabo.

Ioli yeeavokhado inokunceda impilo ngeendlela ezininzi. Ngumthombo olungileyo we-fatty acids owaziwayo ukuxhasa kunye nokukhusela impilo yentliziyo. Ioli yeeavokhado ikwabonelela ngezinto ezilwa nokudumba kunye ne-antioxidant, ezifana ne-carotenoids kunye ne-vitamin E.

Ayinasondlo kuphela ioyile yeeavokhado, kodwa ikhuselekile ekuphekeni ubushushu obuphezulu kwaye ingasetyenziswa ngeendlela ezahlukeneyo ukwenza ukutya okumnandi nokunempilo.

Iphezulu kwiMpilo-Ukukhuthaza i-Fatty Acids

Ioli ye-avocado iphezulu kwi-monounsaturated fatty acids (MUFA), eziyi-molecule zamafutha ezinokukunceda ukunciphisa i-LDL cholesterol.1 Ioli ye-avocado yenziwe nge-71% ye-monounsaturated fatty acids (MUFA), i-13% ye-polyunsaturated fatty acids (PUFA), kunye ne-16. I-% i-saturated fatty acids (SFA).

Ukutya okutyebileyo ngamafutha e-monounsaturated kuye kwanxulunyaniswa neenzuzo ezininzi zempilo, kubandakanya nokukhusela iimeko ezifana nesifo sentliziyo. Uphononongo olubandakanya idatha yabantu abangaphezu kwe-93,000 bafumanisa ukuba abantu abatya ii-MUFAs babenomngcipheko ophantsi kakhulu wokufa sisifo sentliziyo kunye nomhlaza.

Uphononongo olufanayo lubonise ukutshintshwa kwe-SFAs kunye ne-MUFA ukusuka kwimithombo yezityalo kwimithombo yezilwanyana kunye ne-caloric intake ye-MUFAs ukusuka kwimithombo yezityalo inciphisa kakhulu ingozi yokufa.3

Olunye uphando lubonisa xa i-MUFAs evela kukutya kwezityalo ithatha indawo ye-SFAs, i-trans fat, okanye i-carbohydrates ecocekileyo yesifo senhliziyo ingozi iyancipha kakhulu.

Kwakhona, enye yamafutha aphambili kwioli yeavocado, i-oleic acid, inokunceda ukuxhasa ubunzima bomzimba obunempilo ngokulawula ukutya kunye nenkcitho yamandla kunye nokunciphisa amanqatha esisu.

Ngaba nguMthombo olungileyo weVithamin E

I-Vitamin E sisondlo esenza iindima ezibalulekileyo emzimbeni. Isebenza njenge-antioxidant enamandla, ikhusela iiseli kumonakalo we-oxidative onokuthi ukhokelele kwizifo. Isondlo sikwabandakanyeka ekusebenzeni komzimba, ukunxibelelana kwamaselula, kunye nezinye iinkqubo ze-metabolic.

Ukongezelela, i-vitamin E ixhasa impilo yentliziyo ngokuthintela ukujika kwegazi kunye nokukhuthaza ukuhamba kwegazi. Kwakhona kunceda ukuthintela utshintsho oxidative kwi-LDL cholesterol. Utshintsho lwe-oxidative kwi-cholesterol ye-LDL ludlala indima ebalulekileyo ekuphuhliseni i-atherosclerosis, okanye i-plaque build-up kwi-artery, eyona nto ibangela isifo senhliziyo.

Nangona i-vitamin E ibalulekile kwimpilo, abaninzi abantu base-United States abayityi ngokwaneleyo i-vitamin E ukuxhasa impilo yonke. Iziphumo zophononongo zibonisa ukuba malunga ne-96% yabasetyhini kunye ne-90% yamadoda e-US ayinayo ngokwaneleyo i-vitamin E, enokuthi ibe nefuthe elibi kwimpilo ngeendlela ezininzi.

Uphando lubonisa amacephe amabini e-oyile yeeavokhado inika malunga neemilligrams ezisixhenxe (mg) zevithamin E, elingana ne-47% yexabiso leDaily (DV). Nangona kunjalo, amanqanaba e-vitamin E anokwahluka ngokuxhomekeke kwi-oyile ye-avocado ehamba phambili ngaphambi kokuba ifike kwiishelufu zevenkile.

Ioli ye-avocado ecociweyo, ehlala ifumana unyango lobushushu, iya kuba namanqanaba asezantsi evithamin E njengoko ubushushu buthoba iikhompawundi ezithile ezifumaneka kwioyile, kubandakanya iivithamini kunye neekhompawundi zezityalo ezikhuselayo.

Ukuqinisekisa ukuba uthenga imveliso yeoli yeeavokhado ebonelela ngesixa esiphezulu sevithamin E, khetha iioyile ezingacocwanga, ezicinezelekileyo.

Iqulethe i-Antioxidant kunye ne-Anti-Inflammatory Plant Compounds

Ioli yeeavokhado iqulethe iikhompawundi zezityalo ezaziwa ngokuba zixhasa impilo, kuquka i-polyphenols, i-proanthocyanidins, kunye ne-carotenoids.

Ezi zixhobo zinceda ukukhusela umonakalo we-oxidative kunye nokulawula ukuvuvukala emzimbeni. Uphononongo lubonisa izidlo ezityebileyo kwii-antioxidants ezifana ne-carotenoids kunye ne-polyphenols, zinokunceda ukukhusela kwiimeko ezininzi zempilo, kubandakanya isifo senhliziyo kunye nezifo ze-neurodeergenerative.

Nangona uphando lwabantu lulinganiselwe, iziphumo ezivela kwizifundo zeeseli kunye nophando lwezilwanyana lubonisa i-oyile ye-avocado ineziphumo ezibalulekileyo zokukhusela iiselula kwaye inokunceda ukunciphisa uxinzelelo lwe-oxidative kunye nokudumba.

Nangona kunjalo, njengakwivithamin E, inkqubo yokusulungekiswa inokunciphisa kakhulu umxholo we-antioxidant weoyile yeeavokhado. Ukuba ungathanda ukuvuna izibonelelo zezinto ezikhuselayo ezifumaneka kwioli yeeavokhado, kungcono ukuthenga ioli yeeavokhado ezingacocwanga, ezibandayo.