Izinzuzo Ezisuselwa Ebufakazini Zezempilo ze-Avocado Oil

-Delile

• 1. Ucebile ku-Oleic Acid, Amafutha Anempilo Kakhulu
• 2. Yehlisa iCholesterol futhi Ithuthukise Impilo Yenhliziyo
• 3. Phezulu eLutein, i-Antioxidant enezinzuzo zamehlo
• 4. Kuthuthukisa ukumunca izakhi zomzimba ezibalulekile
• 5. Kunganciphisa Izimpawu Zesifo Samathambo
• 6. Sengasiza Ukuvimbela Isifo Sezinsini
• 7. Kuthuthukisa isikhumba futhi kuthuthukise ukwelashwa kwesilonda
• 8. Ungathathi hlangothi ama-Radicals wamahhala
• 9. Ingabe Kulula Ukuyisebenzisa
• 10. Kukhona okunye?

Ukotapeya isithelo esingajwayelekile.

Ngokungafani nezithelo eziningi, icebile emafutheni anempilo futhi ijwayele ukusetshenziselwa ukukhiqiza uwoyela (1).

Yize uwoyela we-avocado ungaziwa kahle njengamafutha omnqumo, nawo umnandi ngendlela efanayo.

Uwoyela we-avocado nawo unezinzuzo eziningi, ikakhulukazi ezihlobene nokuqukethwe kwawo kwama-antioxidants namafutha anempilo.

Nazi izinzuzo ze-9 ezisekelwe ebufakazini ezenziwa ngamafutha we-avocado.

1. Ucebile ku-Oleic Acid, Amafutha Anempilo Kakhulu

Uwoyela we-avocado uwoyela wemvelo ocindezelwe usuka kuginindela we-avocado.

Cishe u-70% kawoyela we-avocado uqukethe i-oleic acid enempilo yenhliziyo, i-omega-9 fatty acid (2) eyi-monounsaturated.

Le fatty acid futhi iyinto eyinhloko kawoyela womnqumo, futhi okukholakala ukuthi inesibopho sezinzuzo zayo zezempilo ().

Ukwengeza, cishe u-12% wamafutha we-avocado ungamafutha agcwele futhi cishe i-13% ngamafutha we-polyunsaturated.

Ngenkathi uwoyela we-avocado une-omega-6 ephezulu kuya ku-omega-3 ratio (13: 1), lokhu akufanele kube nokukhathazeka njengoba inani eliphelele le-omega-6 liphansi kakhulu.

I-fatty acid eningi kakhulu kumafutha we-avocado yi-oleic acid, i-acid enamafutha enikeza izinzuzo eziningi zezempilo.

2. Yehlisa iCholesterol futhi Ithuthukise Impilo Yenhliziyo

Izifundo eziningana ezilwaneni zibike izinzuzo zempilo yenhliziyo.

Olunye ucwaningo lonogwaja luqhathanisa uwoyela we-avocado nokakhukhunathi, u-olive kanye nommbila. Ithole ukuthi uwoyela we-avocado unemiphumela ezuzisayo emazingeni we-cholesterol egazini ().

Ngaphezu kwalokho, uwoyela we-avocado namafutha omnqumo kwatholakala ukuthi yiyona ephumelela kakhulu ekwandiseni i-HDL, i-cholesterol “enhle”.

Kumagundane, uwoyela we-avocado unganciphisa i-triglycerides yegazi namazinga e-LDL cholesterol, kanye nomfutho wegazi ophansi (,).

Izifundo ezimbalwa ezilwaneni zibonisa ukuthi uwoyela we-avocado ungazuzisa impilo yenhliziyo, kufaka phakathi ukuncipha kwengcindezi yegazi namazinga egazi egazini.

3. Phezulu eLutein, i-Antioxidant enezinzuzo zamehlo

Uwoyela we-avocado ungumthombo omuhle kakhulu we-lutein, i-carotenoid etholakala ngokwemvelo emehlweni akho ().

Isebenza njenge-antioxidant enezinzuzo zempilo yamehlo ().

Ukudla inqwaba ye-lutein kunganciphisa ubungozi be-cataract nokuwohloka kwe-macular, okuyizifo ezivamile ezihlobene nobudala ezihlobene nobudala (,).

Umzimba wakho awukhiqizi i-lutein, ngakho-ke kufanele uyithole ekudleni kwakho ().

ILutein iyi-carotenoid etholakala kumafutha e-avocado. Lesi sithako sithuthukisa impilo yamehlo futhi singanciphisa ingozi yezifo zamehlo ezihlobene nobudala.

4. Kuthuthukisa ukumunca izakhi zomzimba ezibalulekile

Ezinye izakhi zomzimba zidinga amafutha ukuze zithathwe ngumzimba wakho.

Phakathi kwalezi kukhona ama-carotenoid antioxidants, okuyizimbala ezitholakala ekudleni okuningi kwezitshalo.

Kodwa-ke, izithelo nemifino ecebile ngama-carotenoids ngokuvamile ayinamafutha amaningi.

Olunye ucwaningo oluncane luthole ukuthi ukufaka u-avocado uwoyela kusaladi enezinqathe, ulethisi waseRoma kanye nesipinashi, kwandise ukumuncwa kwe-carotenoids ().

Ukwanda kube kukhulu, noma kube ngu-4.3 kuye ku-17.4, uma kuqhathaniswa nesaladi elingenamafutha.

Kunesizathu esizwakalayo sokufaka umthombo wamafutha onempilo ofana nowoyelavocado lapho udla imifino, ngoba kungakhuphula ukumuncwa kwama-carotenoid antioxidants kuze kufike ku-17.

5. Kunganciphisa Izimpawu Zesifo Samathambo

I-arthritis isifo esibandakanya ukuvuvukala okubuhlungu kwamalunga. Kuvame kakhulu futhi kuthinta izigidi zabantu emhlabeni jikelele.

I-osteoarthritis yindlela ejwayelekile kakhulu ye-arthritis. Kuhlotshaniswa nokuwohloka koqwanga emalungeni.

Ucwaningo oluningi luthole ukuthi okukhishwe ku-avocado nakoyela wesoya, okubizwa nge-avocado / soybean unsaponifiables, kunganciphisa ubuhlungu nokuqina okuhambisana ne-osteoarthritis (,,,).

Ukukhishwa kubonakala kuzuzisa ikakhulukazi kubantu abane-hip ne-knee osteoarthritis ().

Ucwaningo oluningi lubike ukuthi inhlanganisela ye-avocado kanye ne-soybean extract extract inganciphisa izimpawu ze-osteoarthritis.

6. Sengasiza Ukuvimbela Isifo Sezinsini

Okukhishwe ku-avocado nakoyela kawoya kungenzeka kungazuzisi kuphela ekulweni nesifo samathambo.

Obunye ubufakazi busikisela ukuthi le nhlanganisela futhi ingasiza ekuvikeleni isifo se-periodontal, esibizwa nangokuthi isifo sezinsini.

Lesi sifo sokuvuvukala singabandakanya izimpawu ezinjengezinsini ezibomvu nezophayo, umoya onukayo nokuwohloka kwethambo nezicubu ezizungeze amazinyo ().

Ezimweni ezimbi kakhulu, kungadala ukulahleka kwamazinyo.

Ngokuya ngocwaningo olwenziwe kumaseli amathambo nezicubu zesikhathi, ama-avocado / ama-soya angenakuphikiswa angavimba iprotheni ebizwa nge-IL1B ().

Le phrotheni ikhuthaza ukuvuvukala futhi ingumshayeli omkhulu wokuqothulwa kwezicubu kanye nokulahleka kwamathambo ezifweni zezinsini.

Ukukhishwa kukakotapheya nowoyela kukhombisa imiphumela elwa nokuvuvukala ngokuvimba iprotheni edala ukulahleka kwezicubu namathambo.

7. Kuthuthukisa isikhumba futhi kuthuthukise ukwelashwa kwesilonda

Ama-acid anamafutha we-avocado abonakala elusizo esikhunjeni sakho.

Ucwaningo olulodwa ezigulini eziyi-13 lithole ukuthi ukhilimu oqukethe u-avocado oyela novithamini B12 kuthuthukise izimpawu ze-psoriasis ngemuva kwamasonto ayi-12 okwelashwa ().

Uwoyela we-avocado nawo ucwaningwe ngekhono lawo lokwelapha ukulimala kwesikhumba, kanti ucwaningo olwenziwe kumagundane luthole ukuthi lungasheshisa ukuphulukiswa kwesilonda (,).

Olunye ucwaningo oluncane ebantwini lwathola ukuthi ukhilimu kavithamini B12 oqukethe uwoyela we-avocado wenza ngcono izimpawu ze-psoriasis. Ucwaningo kumagundane luthole ukuthi uwoyela we-avocado ukhuthaza ukwelashwa ngokushesha kwamanxeba.

8. Ungathathi hlangothi ama-Radicals wamahhala

Ama-antioxidants alwa nokulimala kwamaselula okubangelwa ama-radicals amahhala, okuyimikhiqizo yemfucumfucu yemetabolism.

Amazinga aphezulu azo angaholela ekucindezelekeni kwe-oxidative, okungahle kube nomthelela ezifweni ezinjengohlobo 2 sikashukela nesifo senhliziyo (,).

Ngokunikeza ama-electron ama-radicals amahhala, ama-antioxidants angawenza buthaka, awavimbele ekulimaleni.

Izinhlobo eziningi zama-radicals wamahhala zikhona, kepha ama-radicals asuselwa ku-oxygen, aziwa njengezinhlobo zomoya-mpilo ezisebenzayo (ROS), yiwona athinta kakhulu.

IMitochondria, izitho zeseli ezikhiqiza amandla, ziyimithombo emikhulu yeROS ().

Ngokuya ngocwaningo oluthile kumagundane esifo sikashukela, uwoyela we-avocado ungavikela emiphumeleni eyingozi yama-radicals mahhala ngokungena kwi-mitochondria ().

Lapho selikhona, liyakwazi ukunciphisa ama-radicals wamahhala futhi livimbele ekulimazeni lesi sitho somzimba esibalulekile.

Kumagundane, uwoyela we-avocado uyakwazi ukungena kwi-cell mitochondria futhi wehlise ukukhiqizwa kwama-radicals mahhala ayingozi.

9. Ingabe Kulula Ukuyisebenzisa

Esokugcina akuyona inzuzo yezempilo, kodwa kusabaluleke ngempela.

Kuyiqiniso lokuthi uwoyela we-avocado uguquguquka kakhulu futhi kulula ukuwufaka ekudleni kwakho.

Isibonelo, ingadliwa ebandayo, kodwa futhi ingamafutha okupheka aphephile futhi anempilo ngoba amafutha ayo anamafutha azinzile lapho kushisa kakhulu ().

Nazi izindlela ezimbalwa zokwengeza uwoyela we-avocado ekudleni kwakho:

• Faka isipuni ku-smoothie.
• Ukushayela phezu kwesaladi.
• Yisebenzise njenge-marinade yokosa inyama.
• Yifake lapho ubhaka.
• Yisebenzise ku-mayo eyenziwe ngokwenza.
• Fafaza ngemifino ngaphambi kokuwosa.
• I-hummus ephezulu isukile nayo.
• Yiphulule phezu kwamasobho abandayo, njenge-gazpacho.

Ngokwengeziwe, uwoyela we-avocado kwesinye isikhathi usetshenziselwa izimonyo nemikhiqizo yokunakekelwa kwesikhumba (28).

Uwoyela we-avocado ungasetshenziswa ngezindlela eziningi. Kungangezwa kubanda kumasaladi noma kuma-smoothies, futhi kuhle futhi ekuphekeni, ekugcobeni noma ekubhakeni.

10. Kukhona okunye?

Uma ufuna ukuzama uwoyela we-avocado, qiniseka ukuthi uthenga inguqulo ecindezelwe ukubanda ukuze uthole izinzuzo ezigcwele zezempilo ezibalulwe kule ndatshana.

Okokugcina, uma unentshisekelo yokufunda ngezinzuzo zezempilo zesithelo se-avocado uqobo, bese ubheka le ndatshana: Izinzuzo Eziqinisekisiwe Eziyi-12 Zekotapeya.