Ioyile yeeavokhado isandula ukukhula ekuthandeni njengoko abantu abaninzi befunda ngeenzuzo zokubandakanyaimithombo enempilo yamafuthakwizidlo zabo.
Ioli yeeavokhado inokunceda impilo ngeendlela ezininzi. Ngumthombo olungileyo we-fatty acids owaziwayo ukuxhasa kunye nokukhusela impilo yentliziyo. Ioli yeeavokhado ikwabonelelaantioxidantkunye nezinto ezichasayo, ezifana ne-carotenoids kunyeivithamin E.
Ayinasondlo kuphela ioyile yeeavokhado, kodwa ikhuselekile ekuphekeni ubushushu obuphezulu kwaye ingasetyenziswa ngeendlela ezahlukeneyo ukwenza ukutya okumnandi nokunempilo.
Iphezulu kwiMpilo-Ukukhuthaza i-Fatty Acids
Iponyoponyoioli iphezulu kwi-monounsaturated fatty acids (MUFA), eziyi-molekyuli 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-saturated fatty acids (SFA) .2
Ukutya okutyebileyo ngamafutha e-monounsaturated kuye kwanxulunyaniswa neenzuzo ezininzi zempilo, kubandakanya nokukhusela iimeko ezifana nesifo sentliziyo. Uphononongo olubandakanya idatha kubantu abangaphezu kwe-93,000 bafumene abantu abasebenzisa i-MUFAs ukusukaimithombo yezityalobabenomngcipheko osezantsi kakhulu wokufa sisifo sentliziyo kunye nomhlaza.3
Uphononongo olufanayo lubonise ukutshintshwa kwe-SFA kunye ne-MUFA kwimithombo yezilwanyana kunye ne-caloric intake ye-MUFAs ukusuka kwimithombo yezityalo kunciphisa kakhulu ingozi yokufa.3
Olunye uphando lubonisa xa i-MUFAs evela kukutya kwezityalo ithatha indawo ye-SFAs, i-fat fat, okanyeiicarbohydrates ezicocekileyo, ingozi yesifo senhliziyo iyancipha kakhulu.4
Kwakhona, enye yamafutha aphambili kwioli ye-avocado, i-oleic acid, inokunceda ukuxhasa ubunzima bomzimba obunempilo ngokulawula ukutya kunye nenkcitho yamandla kunye nokunciphisa amanqatha esisu.5
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 sikwabandakanyekaumsebenzi omzimba, unxibelelwano lweselula, kunye nezinye iinkqubo ze-metabolic.6
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 ekuphuhlisenii-atherosclerosis, okanye i-plaque build-up kwi-artery, eyona nto ibangela isifo senhliziyo.6
Nangona i-vitamin E ibalulekile kwimpilo, abaninzi abantu base-United States abayityi ngokwaneleyo i-vitamin E ukuxhasa impilo yonke. Iziphumo zophononongo zibonisa malunga ne-96% yabasetyhini kunye ne-90% yamadoda e-US ayinayo ngokwaneleyo i-vitamin E, enokuthi ibe nefuthe elibi kwimpilo ngeendlela ezininzi.7
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 kwioli ye-avocado ehamba phambili ngaphambi kokuba ifike kwiishelufu zevenkile.8
Ioli ye-avocado ecocekileyo, ngokuqhelekileyo ithatha unyango olushushu, iya kuba namanqanaba aphantsi e-vitamin E njengoko ukushisa kunciphisa iikhompawundi ezithile ezifumaneka kwioli, kuquka iivithamini kunye nezityalo ezikhuselayo.8
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 ye-avocado iqulethe iikhompawundi zezityalo ezaziwa ngokuba zixhasa impilo, kuquka i-polyphenols, i-proanthocyanidins, kunye ne-carotenoids.2
Ezi zixhobo zinceda ukukhusela umonakalo we-oxidative kunye nokulawula ukuvuvukala emzimbeni. Uphononongo lubonisa ukutya okutyebileyoantioxidants, njenge-carotenoids kunye ne-polyphenols, inokunceda ukukhusela kwiimeko ezininzi zempilo, kuqukaisifo sentliziyokwayeizifo neurodegenerative.910
Nangona uphando lwabantu lulinganiselwe, iziphumo ezivela kwizifundo zeeseli kunye nophando lwezilwanyana zibonisa ukuba ioli ye-avocado inemiphumo ebalulekileyo yokukhusela iselula kwaye inokunceda ukunciphisa uxinzelelo lwe-oxidative kunye nokuvutha.1112
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.
Ixesha lokuposa: May-11-2024