Izinzuzo Ezi-12 Eziqinisekisiwe Zezempilo Zokotapeya

-Delile

• 1. Ukotapeya Unomsoco Omangalisayo
• 2. Aqukethe i-Potassium Engaphezulu Kwebhanana
• 3. Ukwatapheya Ugcwele Ama-Acid okunamafutha anenhliziyo enempilo
• 4. Ukotapeya Ulayishwe Nge-Fibre
• 5. Ukudla Ukwatapheya Kunganciphisa Amazinga E-cholesterol NeTriglyceride
• 6. Abantu Abadla Ukwatapheya Bajwayele Ukuba Nempilo
• 7. Okuqukethwe Kwamafutha Kungakusiza Ukuncelisa Umsoco Ekudleni Kwezitshalo
• 8. Ukwatapheya Ulayishwe Ama-antioxidants Anamandla Angavikela Amehlo Akho
• 9. Ukwatapheya Ungasiza Ekuvikeleni Umdlavuza
• 10. I-Avocado Extract Ingasiza Ekunciphiseni Izimpawu Ze-Arthritis
• 11. Ukudla Ukotapeya Kungakusiza Ukwehlisa Isisindo
• 12. Ukotapeya Umnandi Futhi Kulula Ukuhlanganisa Ekudleni Kwakho
• Okusemqoka
• Ungayisika kanjani ukwatapheya

Ukotapeya isithelo esihlukile kunaleso.

Ngenkathi izithelo eziningi ziqukethe kakhulu i-carbohydrate, ukwatapheya uphezulu emafutheni anempilo.

Izifundo eziningi zibonisa ukuthi inezinzuzo ezinamandla zezempilo.

Nazi izinzuzo ze-12 zezempilo ze-avocado ezisekelwa ucwaningo lwesayensi.

1. Ukotapeya Unomsoco Omangalisayo

Ukwatapheya isithelo sesihlahla se-avocado, esaziwa ngokwesayensi njenge I-Persea americana ().

Lesi sithelo saziswa inani laso eliphezulu lomsoco futhi sengezwa ezitsheni ezahlukahlukene ngenxa yokunambitheka kwaso okuhle nokuthungwa okucebile. Kuyinto isithako esiyinhloko ku-guacamole.

Kulezi zinsuku, ukwatapheya usuphenduke ukudla okuthandwa ngendlela emangalisayo phakathi kwabantu abazi impilo. Kuvame ukubizwa ngokuthi yi-superfood, okungamangalisi ukuthi kunikezwe izakhiwo zayo zezempilo ().

Kunezinhlobo eziningi ze-avocado ezihluka ngokuma nangemibala - kusuka kokumise okwamapheya kuye nxazonke nokuluhlaza kube mnyama. Bangakwazi futhi ukukala noma yikuphi kusuka kuma-ounces angu-8 (220 amagremu) kuye kumakhilogremu ama-3 (1.4 kg).

Izinhlobonhlobo ezithandwa kakhulu yi-Hass avocado.

Ngokuvamile ibizwa ngokuthi i-alligator pear, echaza kakhulu, njengoba ijwayele ukuba njengepeyari futhi inesikhumba esiluhlaza, esinamaqhuqhuva njenge-alligator.

Inyama ephuzi ngokuluhlaza ngaphakathi kwesithelo iyadliwa, kepha isikhumba nembewu kuyalahlwa.

Ukwatapheya unomsoco kakhulu futhi uqukethe izinhlobonhlobo zezakhamzimba, kufaka phakathi amavithamini namaminerali ahlukene angama-20.

Nazi ezinye izakhi eziningi kakhulu, nge-3.5-ounce (100-gram) eyodwa (3) eyodwa:

• Uvithamini K: I-26% yenani lansuku zonke (i-DV)
• Umlingiswa: U-20% we-DV
• Uvithamini C: U-17% we-DV
• Potassium: I-14% ye-DV
• Uvithamini B5: I-14% ye-DV
• Uvithamini B6: U-13% we-DV
• Uvithamini E: U-10% we-DV
• Futhi iqukethe inani elincane le-magnesium, i-manganese, ithusi, i-iron, i-zinc, i-phosphorus namavithamini A, i-B1 (thiamine), i-B2 (i-riboflavin) ne-B3 (i-niacin).

Lokhu kuza nama-calories ayi-160, 2 amagremu wamaprotheni nama-gramu ayi-15 amafutha anempilo. Yize iqukethe ama-gramu ayi-9 ama-carbs, ayi-7 awo ayi-fiber, ngakho-ke kukhona ama-carbs ayi-2 kuphela, okwenza lokhu kube ukudla kwezitshalo okunobungako obuphansi.

Ukwatapheya aqukethe i-cholesterol noma i-sodium futhi unamafutha agcwele. Yingakho bethandwa abanye ochwepheshe abakholelwa ukuthi lezi zinto ziyingozi, okuyisihloko esiphikisanayo, noma kunjalo.

Ukwatapheya isithelo esiluhlaza, esimise okwepheya esivame ukubizwa nge- “pear alligator.” Igcwele amafutha anempilo, i-fiber kanye nezakhi zomzimba ezahlukahlukene ezibalulekile.

2. Aqukethe i-Potassium Engaphezulu Kwebhanana

I-Potassium iyisakhi somzimba abantu abaningi abangatholi ngokwanele (4).

Lesi sithako sisiza ukugcina ama-gradients kagesi kumaseli omzimba wakho futhi sisebenzela imisebenzi ehlukahlukene ebalulekile.

Ukwatapheya uphakeme kakhulu nge-potassium. Amaphakethe ayi-3.5-ounce (100-gram) anikezela ngo-14% wesabelo esinconywayo sansuku zonke (i-RDA), uma kuqhathaniswa no-10% kubhanana, okuwukudla okujwayelekile okune-potassium ephezulu (5).

Ucwaningo oluningi lukhombisa ukuthi ukudla i-potassium ephezulu kuxhumene nokwehla kwengcindezi yegazi, nokuyinto enkulu ebangela ukuhlaselwa yinhliziyo, isifo sohlangothi nokuhluleka kwezinso ().

I-Potassium iyimbiwa ebalulekile abantu abaningi abangayitholi ngokwanele. Ukwatapheya uphakeme kakhulu nge-potassium, okumele isekele amazinga omfutho wegazi onempilo.

3. Ukwatapheya Ugcwele Ama-Acid okunamafutha anenhliziyo enempilo

Ukwatapheya ukudla okunamafutha amaningi.

Eqinisweni, ama-calories angama-77% akuyo avela emafutheni, okwenza kube okunye kokudla kwezitshalo ezinonile kunazo zonke ezikhona.

Kodwa aziqukethe nje noma yimaphi amafutha. Iningi lamafutha ku-avocado yi-oleic acid - i-monounsaturated fatty acid nayo eyingxenye enkulu kawoyela womnqumo futhi okukholakala ukuthi yiyo ebhekele ezinye zezinzuzo zayo zezempilo.

I-Oleic acid ihlotshaniswe nokuvuvukala okunciphile futhi kukhonjiswe ukuthi kunemiphumela ezuzisayo kwizakhi zofuzo ezixhunyaniswe nomdlavuza (,,,).

Amafutha e-avocado nawo amelana nokuxhuma okubangelwa ukushisa, okwenza uwoyela we-avocado ukhetho olunempilo noluphephile lokupheka.

Ukwatapheya no-avocado uwoyela uphakeme nge-monounsaturated oleic acid, i-fatty enempilo enenhliziyo okukholakala ukuthi ingesinye sezizathu eziyinhloko zezinzuzo zezempilo zamafutha omnqumo.

4. Ukotapeya Ulayishwe Nge-Fibre

I-Fiber singesinye isakhi ama-avokhado acebe kakhulu ngaso.

Kuyinto yesitshalo esingagayeki esingaba nomthelela ekwehliseni isisindo, sinciphise ama-spikes kashukela egazini futhi sixhunyaniswe ngokuqinile nengozi engezansi yezifo eziningi (,,).

Umehluko uvame ukwenziwa phakathi kwe-fiber encibilikayo nengancibiliki.

I-fiber encibilikayo yaziwa ngokondla amabhaktheriya anesisu esiswini sakho, okubaluleke kakhulu ekusebenzeni kahle komzimba ().

I-3.5-ounce (100-gram) ekhipha amaphakethe we-avocado ama-gramu ayi-7 we-fiber, okuyi-27% ye-RDA.

Cishe ama-25% we-fiber ku-avocado ancibilika, kuyilapho ama-75% enganyibiliki ().

Ukwatapheya uvame ukuba nesicebi se-fiber - cishe i-7% ngesisindo, okuphezulu kakhulu uma kuqhathaniswa nokunye ukudla okuningi. I-Fiber ingaba nezinzuzo ezibalulekile zokwehlisa isisindo kanye nempilo ye-metabolic.

5. Ukudla Ukwatapheya Kunganciphisa Amazinga E-cholesterol NeTriglyceride

Isifo senhliziyo siyimbangela yokufa ejwayelekile emhlabeni ().

Kuyaziwa ukuthi izimpawu eziningi zegazi zixhunyaniswe nengozi eyengeziwe.

Lokhu kufaka phakathi i-cholesterol, i-triglycerides, izimpawu zokuvuvukala, umfutho wegazi nezinye ezahlukahlukene.

Izifundo eziyisishiyagalombili ezilawulwa kubantu zihlolisise imiphumela ye-avocado kwezinye zalezi zinto ezinobungozi.

Lezi zifundo zikhombisile ukuthi ukwatapheya kungakwazi (,,,,,,,):

• Nciphisa amazinga aphelele we-cholesterol.
• Yehlisa ama-triglycerides egazi aze afike kuma-20%.
• I-cholesterol ye-LDL engezansi ifinyelela kuma-22%.
• Khulisa i-cholesterol ye-HDL (okuhle) kuze kufike ku-11%.

Esinye sezifundo sathola ukuthi kufaka phakathi ukwatapheya ekudleni okunamafutha amancane, ukudla okudla imifino kuthuthukise kakhulu iphrofayli ye-cholesterol ().

Yize imiphumela yabo ihlaba umxhwele, kubalulekile ukuthi wazi ukuthi zonke izifundo zabantu bezincane futhi ziyisikhathi esifushane, kufaka phakathi kuphela abantu abangu-13-37 abanesikhathi esingamasonto ayi-1-4.

Ucwaningo oluningi lukhombisile ukuthi ukudla i-avocado kungathuthukisa izinto ezinobungozi besifo senhliziyo njenge-total, "embi" i-LDL ne-cholesterol "enhle" ye-HDL, kanye ne-triglycerides yegazi.

6. Abantu Abadla Ukwatapheya Bajwayele Ukuba Nempilo

Ucwaningo oluthile lubheke imikhuba yokudla nempilo yabantu abadla ukwatapheya.

Bahlaziye idatha evela kubahlanganyeli abangu-17,567 ocwaningweni lwe-NHANES e-US.

Abathengi be-avocado batholakala benempilo kakhulu kunabantu abangasidlanga lesi sithelo.

Babenokudla okunomsoco okuphezulu kakhulu futhi babenamathuba angaba nengxenye okuba nesifo se-metabolic, iqoqo lezimpawu eziyimbangela enkulu yesifo senhliziyo nesifo sikashukela ().

Abantu ababedla ukwatapheya njalo babenesisindo esincane, babene-BMI ephansi futhi benamafutha amancane esiswini. Babenamazinga aphakeme we-cholesterol "enhle" ye-HDL.

Kodwa-ke, ukuhlobana akusho ukuthi kuyimbangela, futhi asikho isiqinisekiso sokuthi ukwatapheya kwabangela ukuthi laba bantu babe sempilweni engcono.

Ngakho-ke, lolu cwaningo oluthile aluthwali isisindo esikhulu.

Olunye ucwaningo lokudla luthole ukuthi abantu abadla ukwatapheya banokudla okunomsoco okuphezulu kakhulu kanye nengozi ephansi yesifo se-metabolic syndrome.

7. Okuqukethwe Kwamafutha Kungakusiza Ukuncelisa Umsoco Ekudleni Kwezitshalo

Uma kukhulunywa ngezakhamzimba, ukudla kwakho akuyona into ebalulekile kuphela.

Udinga futhi ukwazi ukumunca lezi zakhi zomzimba - uzisuse endaweni yakho yokugaya uye emzimbeni wakho, lapho zingasetshenziswa khona.

Ezinye izakhamzimba zincibilikiswa ngamafutha, okusho ukuthi zidinga ukuhlanganiswa namafutha ukuze zisetshenziswe.

Amavithamini A, D, E no-K ancibilikile amafutha, kanye nama-antioxidants afana ne-carotenoids.

Olunye ucwaningo lukhombisile ukuthi ukufaka i-avocado noma u-avocado oyela kwisaladi noma i-salsa kungakhuphula ukumuncwa kwe-antioxidant 2.6- kuya ku-15 ().

Ngakho-ke, i-avocado ayinomsoco nje kuphela, ingakhuphula kakhulu inani lezakhamzimba lokunye ukudla kwezitshalo okudlayo.

Lesi yisizathu esihle kakhulu sokufaka njalo umthombo onempilo wamafutha lapho udla imifino. Ngaphandle kwayo, izakhi zomsoco eziningi ezizuzisayo zizochitheka.

Ucwaningo luye lwabonisa ukuthi ukudla i-avocado noma uwoyela we-avocado nemifino kungakhuphula kakhulu inani lama-antioxidants owasebenzisayo.

8. Ukwatapheya Ulayishwe Ama-antioxidants Anamandla Angavikela Amehlo Akho

Akukona kuphela ukwatapheya okwandisa ukumunca i-antioxidant kusuka kokunye ukudla, futhi kuphakeme ngama-antioxidants uqobo.

Lokhu kufaka phakathi i-carotenoids lutein ne-zeaxanthin, ebaluleke ngendlela emangalisayo empilweni yamehlo (, 28).

Ucwaningo lukhombisa ukuthi zixhunyaniswe nengozi enciphise kakhulu i-cataract nokuwohloka kwe-macular, okuvame kubantu abadala asebekhulile (,).

Ngakho-ke, ukudla ama-avocado kufanele kuzuze impilo yamehlo akho esikhathini eside esizayo.

Ukwatapheya unama-antioxidants amaningi, kufaka phakathi i-lutein ne-zeaxanthin. Lezi zakhi zomzimba zibaluleke kakhulu empilweni yamehlo futhi zehlisa ingozi yokuwohloka kwe-macular kanye ne-cataract.

9. Ukwatapheya Ungasiza Ekuvikeleni Umdlavuza

Kunobufakazi obulinganiselwe bokuthi ukwatapheya ungasiza ekwelapheni nasekuvikeleni umdlavuza.

Izifundo ze-test-tube ziphakamisa ukuthi kungasiza ukunciphisa imiphumela emibi yokwelashwa ngamakhemikhali kuma-lymphocyte womuntu ().

Ukukhishwa kwe-avocado kukhonjisiwe futhi ukuthi kuvimbela ukukhula kwamangqamuzana omdlavuza wesibeletho elabhorethri ().

Kodwa-ke, khumbula ukuthi lezi zifundo zenziwa ngamaseli angawodwa futhi akufakazeli ukuthi kungenzeka yini ngaphakathi kwabantu. Ucwaningo olwenziwe ngabantu alutholakali.

Olunye ucwaningo lwe-test-tube lukhombisile ukuthi izakhamzimba ezikuma-avokhado zingaba nezinzuzo ekuvikeleni umdlavuza wendlala yokwelashwa kanye nokwehlisa imiphumela emibi yokwelashwa ngamakhemikhali. Kodwa-ke, ucwaningo olwenziwe ngabantu luyashoda.

10. I-Avocado Extract Ingasiza Ekunciphiseni Izimpawu Ze-Arthritis

Isifo samathambo siyinkinga evamile emazweni aseNtshonalanga. Kunezinhlobo eziningi zalesi simo, okuvame ukuba nezinkinga ezingapheli abantu abanazo impilo yabo yonke.

Ucwaningo oluningi lukhombisa ukuthi okukhishwa kukakwatapheya nokwesoya - okubizwa ngokuthi ukwatapheya nokwesabhontshisi okungabekeki - kunganciphisa i-osteoarthritis (,).

Ukuthi ama-avocado ngokwawo analo mphumela kusazobonakala.

Ucwaningo lukhombisile ukuthi okukhishwa kukakwatapheya nokwesoya kungazinciphisa kakhulu izimpawu ze-osteoarthritis.

11. Ukudla Ukotapeya Kungakusiza Ukwehlisa Isisindo

Kunobunye ubufakazi bokuthi ukwatapheya kungukudla okunomusa okwehlisa isisindo.

Kokunye ukuhlola, abantu abadla ukwatapheya ngesidlo bazizwa beneliseke kakhulu ngama-23% futhi benesifiso esiphansi sama-28% sokudla ngaphezu kwamahora ama-5 alandelayo, uma kuqhathaniswa nabantu abangasidlanga lesi sithelo ().

Uma lokhu kungasebenza esikhathini eside, ukufaka ama-avocado ekudleni kwakho kungakusiza ngokwemvelo udle amakhalori ambalwa futhi kukwenze kube lula kuwe ukunamathela emikhubeni yokudla enempilo.

Ama-avocado nawo anefayibha ephezulu futhi aphansi kakhulu kuma-carbs, izimfanelo ezimbili okufanele zisize ukukhuthaza ukwehla kwesisindo futhi, okungenani esimeni sokudla okunempilo, okususelwa ekudleni kwangempela.

Ukwatapheya ungasiza ekunciphiseni isisindo ngokukugcina ugcwele isikhathi eside futhi kukwenze udle amakhalori ambalwa. Zibuye zibe nefayibha ephezulu futhi ziphansi kuma-carbs, okungakhuthaza ukuncipha kwesisindo.

12. Ukotapeya Umnandi Futhi Kulula Ukuhlanganisa Ekudleni Kwakho

Ukotapeya awondli nje kuphela, futhi amnandi ngendlela eyisimanga futhi ahambisana nezinhlobo eziningi zokudla.

Ungawangeza kumasaladi nasekuphekeni okuhlukahlukene noma umane uwakhiphe ngesipuni bese uwadla ngokusobala.

Zine-creamy, ecebile, enamafutha futhi ihlangana kahle nezinye izithako.

Ukukhulunywa okuphawulekayo yi-guacamole, okungukuthi ukusetshenziswa okudume kakhulu kwe-avocado. Kubandakanya ukwatapheya kanye nezithako ezifana nosawoti, ugalikhi, umcako kanye nezinye ezimbalwa kuya ngeresiphi.

Ukotapeya uvame ukuthatha isikhathi ukuvuthwa futhi kufanele uzizwe uthambile uma usuvuthiwe. Izakhamzimba ezikukotapeya zingakhipha i-oxidize futhi ziphenduke zibe nsundu ngokushesha ngemuva kokuyifaka inyama, kepha ukufaka ijusi likalamula kufanele kubambezele le nqubo.

Ukotapeya unokhilimu ocebile, ocebile, onamafutha futhi uhlangana kahle nezinye izithako. Ngakho-ke, kulula ukufaka lesi sithelo ekudleni kwakho. Ukusebenzisa ijusi kalamula kungavimbela ama-avocado asikiwe ukuba angaqhamuki ngokushesha.

Okusemqoka

Ukwatapheya wukudla okuhle kakhulu, kulayishwe izakhamzimba, eziningi zazo eziswele ekudleni kwesimanje.

Banobungane bokulahleka kwesisindo, banempilo yenhliziyo futhi, okokugcina, banambitha okumangalisayo.

Ungayisika kanjani ukwatapheya