Uwoyela we-Avocado vs. Uwoyela we-Olive: Ingabe Uphilile?

-Delile

• Yini uwoyela we-avocado?
• Yini uwoyela womnqumo?
• Ukuqhathanisa okunomsoco
• Ukuqhathanisa izinzuzo
• Okuqukethwe kwe-antioxidant
• Impilo yesikhumba
• Iphuzu lentuthu
• Ukumuncwa komsoco
• Okubalulekile

Amafutha we-avocado namafutha omnqumo akhuthazwa ngenzuzo yawo yezempilo.

Zombili ziqukethe amafutha enempilo yenhliziyo futhi akhonjisiwe ukunciphisa ukuvuvukala nokuvikela ezifweni zenhliziyo (,).

Kodwa-ke, ungazibuza ukuthi lawa mafutha ahluke kanjani nokuthi eyodwa iyisinqumo esinempilo yini.

Lo mbhalo uqhathanisa ukwatapheya namafutha omnqumo, ngakho-ke unganquma ukuthi uzosebenzisa muphi.

Yini uwoyela we-avocado?

Uwoyela we-avocado ucindezelwa kusuka esithelweni sesihlahla se-avocado (I-Persea americana), oqukethe cishe u-60% kawoyela ().

Yize idabuka eMelika Ephakathi, ukwatapheya manje usukhiqizwa ezindaweni eziningi emhlabeni jikelele, kubandakanya iNew Zealand, i-United States, kanye neNingizimu Afrika ().

Ungathenga uwoyela we-avocado ocwengile noma ongacoliswanga. Uhlobo olungachazwanga luyacindezelwa, lubeka umbala walo wemvelo nokunambitheka.

Ngokuphambene nalokho, uwoyela we-avocado ocwengekile ukhishwa kusetshenziswa ukushisa futhi kwesinye isikhathi amakhemikhali awuketshezi amakhemikhali. Imvamisa, uwoyela ocwengekile ufakwa i-bleached futhi ususwe namanzi emzimbeni, okuholela kumkhiqizo onganambitheki kangako.

Uwoyela we-avocado wenza izinto eziningi futhi usebenzisa kokubili ukunakekelwa kwesikhumba nokupheka.

Ucwaningo oluningi luxhumanise uwoyela we-avocado nezinzuzo zezempilo ezinamandla, kufaka phakathi ukunciphisa kwe-LDL (bad) cholesterol kanye namazinga e-triglyceride ().

Uwoyela we-avocado uwoyela okhishwe kuginindela wesithelo se-avocado. Itholakala ihlanjululwe noma ayichazwanga futhi ihlotshaniswe nezinzuzo eziningi zezempilo.

Yini uwoyela womnqumo?

Amafutha omnqumo enziwa ngeminqumo ecindezelweyo.

Izinhlobo eziningi ziyatholakala, kufaka phakathi i-pure, i-virgin engaphezulu, noma i-olive olive.

Amafutha omnqumo e-Virgin kanye ne-extra virgin akhishwa ngokucindezela okubandayo. Amafutha omnqumo abhalwe ukuthi "uwoyela womnqumo" noma "umsulwa" uqukethe inhlanganisela kawoyela ocindezelwe abandayo kanye namafutha acolisisiwe akhishwe ngamakhemikhali noma ukushisa ().

Kulula ukufaka uwoyela womnqumo ekudleni kwakho, njengoba uvame ukusetshenziswa njengamafutha okupheka nawokudipha.

Njengamafutha we-avocado, uwoyela womnqumo kudala ukhonjelwe izinzuzo zawo zezempilo, kufaka phakathi ingozi eyehlisiwe yezinhlobo ezithile zomdlavuza kanye namazinga athuthukisiwe we-cholesterol namazinga kashukela egazini (,).

Amafutha omnqumo akhishwa eminqumo ecindezelweyo futhi atholakala ezinhlotsheni eziningana. Kuhlotshaniswe nezinzuzo eziningi zezempilo.

Ukuqhathanisa okunomsoco

Amaphrofayli okunomsoco kawoyela we-avocado namafutha omnqumo ayafana.

Ithebula elingezansi liqhathanisa izakhamzimba ku-1 isipuni (15 ml) se-avocado kanye namafutha omnqumo e-virgin (,,):

Njengoba ukwazi ukubona, uwoyela we-avocado namafutha omnqumo ahlinzeka inani elifanayo lamakhalori ngokusebenza ngakunye.

Amaphrofayli abo anamafutha acid ngokufanayo ayafana. Amafutha e-avocado namafutha omnqumo aqukethe inani elilinganayo lamafutha agcwele, kanti ngenkathi uwoyela we-avocado uphakeme kancane emafutheni e-polyunsaturated, umehluko awubalulekile.

Womabili amafutha ka-avocado namafutha omnqumo ngokuyinhloko akhiwa i-oleic acid, i-omega-9 fatty acid eyi-monounsaturated.

Ucwaningo lukhombisile ukuthi ukudla okunothe nge-oleic acid kungayizuzisa impilo yakho. Ikakhulu, zingasiza ekwehliseni ukuvuvukala namazinga wegazi (,,,,).

Amaphrofayli okunomsoco we-avocado namafutha omnqumo ayafana. Ikakhulu, bobabili bacebile emafutheni azuzisayo e-monounsaturated.

Ukuqhathanisa izinzuzo

Kokubili uwoyela womnqumo nowoyelavocado unikela ngezinzuzo eziningi zezempilo.

Okuqukethwe kwe-antioxidant

Ama-antioxidants yizinto ezinciphisa ukucindezeleka kwe-oxidative ngokulwa nama-radicals wamahhala emzimbeni wakho.

Kokubili uwoyela we-avocado nowoyela womnqumo kuqukethe lezi zinhlanganisela ezinamandla, ikakhulukazi uvithamini E.

Lokho kusho ukuthi, uwoyela womnqumo ungaqukatha i-vitamin E ethe xaxa kunamafutha we-avocado, njengoba isifundo esisodwa sikhombisile ukuthi isipuni esingu-1 (15 ml) samafutha we-avocado siqukethe cishe ama-23% we-DV kavithamini E, kanti uwoyela womnqumo unikeza ama-33% we-DV ( ).

Ngokwengeziwe, uwoyela we-avocado namafutha omnqumo acebe kakhulu ku-lutein, i-antioxidant ezuzisa ikakhulukazi isikhumba nempilo yamehlo ().

Ucwaningo lukhombisile ukuthi ukuminyana okuphezulu kwalesi antioxidant ku-avocado nakumafutha omnqumo kungasiza ukuvikela isikhumba sakho emisebeni ye-UV eyingozi nasekukhanyeni okubonakalayo (,).

Impilo yesikhumba

Uwoyela we-avocado namafutha omnqumo kusiza isikhumba sakho, ikakhulu ngenxa yephrofayili ye-asidi enamafutha nokuqukethwe kukavithamini E kanye ne-lutein.

Ucwaningo lukhombisile ukuthi ukusebenzisa uwoyela we-avocado kungasiza ukuthambisa isikhumba esomile, esichoboziwe noma esonakele (,).

Ngokwengeziwe, kungasiza ekwelapheni i-psoriasis. Olunye ucwaningo oluncane luthole ukuthi ukufaka ukhilimu oqukethe i-avocado oyela ne-vitamin B12 kuthuthukise izimpawu ze-psoriasis ().

Izifundo zezilwane ziphinde zabona ukuthi uwoyela we-avocado ungasiza ekwelapheni isilonda ngokwandisa ukukhiqizwa kwe-collagen nokunciphisa ukuvuvukala ().

Ngokufanayo, uwoyela womnqumo kade wasetshenziswa emikhiqizweni yezimonyo nezokunakekelwa kwesikhumba.

Izifundo eziningi ziye zaphawula imiphumela ezuzisayo kawoyela womnqumo empilweni yesikhumba, kufaka phakathi ukuvimbela izifo nokusiza ukupholisa ukusha, ukusikeka, kanye namanxeba okucindezelwa ().

Iphuzu lentuthu

Iphuzu lentuthu likawoyela yizinga lokushisa eliqala ngalo ukwehlisa nokukhipha ama-radicals mahhala ayingozi ().

Uwoyela we-avocado unephuzu lentuthu eliphakeme kunowoyela womnqumo, okusho ukuthi awushisi futhi awubhemi ngokushesha.

Isibonelo, iphuzu lentuthu likawoyela we-avocado liphakeme kune-482 ° F (250 ° C), kanti uwoyela womnqumo ungabhema futhi ushise ku-375 ° F (191 ° C) (,).

Ngakho-ke, kungangcono ukusebenzisa uwoyela we-avocado ngamasu okupheka adinga amazinga okushisa aphezulu, njengokusauting, ukosa, ukuthunga, nokubhaka.

Ukumuncwa komsoco

Izinga eliphakeme lamafutha e-monounsaturated kuwo womabili ukwatapheya nakumafutha omnqumo angasiza umzimba wakho ukumunca izakhi zomzimba ezibalulekile.

Lokhu kubambelela ikakhulukazi kuma-carotenoids, uhlobo lwe-antioxidant olutholakala kwizithelo nemifino eminingi enemibala. Zincibilika emafutheni, okusho ukuthi umzimba wakho uzimunca kahle uma uzisebenzisa kanye nokudla okunamafutha aphezulu.

Kuyathakazelisa ukuthi olunye ucwaningo luthole ukuthi ukudla isaladi ogqoke uwoyela we-avocado kukhuphule kakhulu ukumuncwa kwe-carotenoids kusuka kuma-veggies ().

Ngokufanayo, isifundo sathola ukuthi ukufaka uwoyela womnqumo engilazini yejusi yetamatisi kwandise ukumuncwa kwe-carotenoid lycopene ().

Kokubili uwoyela we-avocado kanye namafutha omnqumo acebile ngama-antioxidants, akhuthaza impilo yesikhumba, futhi athuthukise ukumuncwa kwezakhamzimba. Uwoyela we-avocado unendawo ephezulu yentuthu kunamafutha omnqumo futhi ungakulungela kangcono ukupheka okushisa kakhulu.

Okubalulekile

Kukonke, uwoyela we-avocado namafutha omnqumo yimithombo enempilo yamafutha enempilo nama-antioxidants.

Womabili la mafutha azuzisa impilo yenhliziyo ngenxa yokuqukethwe kwawo okufanayo kwe-oleic acid, i-monounsaturated omega-9 fatty acid.

Ngokwengeziwe, womabili akhuthaza impilo yesikhumba futhi asize ukwelashwa kwesilonda.

Uwoyela we-avocado unephuzu lentuthu eliphezulu kakhulu uma uqhathanisa namafutha omnqumo, ngakho-ke kungakuhle izindlela zokupheka ezishisa kakhulu.

Akunandaba ukuthi ukhetha muphi, uwoyela we-avocado namafutha omnqumo angasebenza njengezengezo ezinempilo ekudleni kwakho.