Oiri yekotapeya ichangobva kukura mukuzivikanwa sezvo vanhu vazhinji vachidzidza nezve mabhenefiti ekubatanidza masosi ane hutano emafuta mukudya kwavo.
Oiri yekotapeya inogona kubatsira hutano munzira dzinoverengeka. Ndiyo yakanaka sosi yemafuta acids anozivikanwa kutsigira nekuchengetedza hutano hwemoyo. Oiri yekotapeya inopawo antioxidant uye anti-inflammatory zvinhu, senge carotenoids uye vhitamini E.
Haisi chete mafuta ekotapeya ane hutano, asi akachengeteka pakubika-kupisa uye anogona kushandiswa nenzira dzakasiyana kugadzira chikafu chinonaka uye chine utano.
Yakakwirira muUtano-Kukurudzira Fatty Acids
Mafuta ekotapeya ane zvakawanda zvemonounsaturated fatty acids (MUFA), ari mamorekuru emafuta anogona kubatsira kuderedza LDL cholesterol.1 Avocado oil inoumbwa ne71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), uye 16. % saturated fatty acids (SFA).
Zvokudya zvakapfuma mumafuta e-monounsaturated zvakabatanidzwa nehuwandu hwehutano hwakanaka, kusanganisira kudzivirira kubva kumamiriro akaita sechirwere chemoyo. Ongororo yaisanganisira dhata revanhu vanopfuura 93,000 yakawana vanhu vakadya maMUFAs kubva vaine njodzi yakaderera yekufa nechirwere chemoyo negomarara.
Chidzidzo chimwechete chakaratidza kutsiva SFAs neMUFAs kubva kumiti yemiti yemhuka ine yakafanana caloric kudya kweMUFAs kubva kune zvinomera zvakaderedza zvakanyanya ngozi yekufa.3
Imwe tsvagiridzo inoratidza apo MUFAs kubva mukudya kwezvirimwa inotsiva SFAs, trans mafuta, kana yakanatswa carbohydrates chirwere chemoyo njodzi inoderedzwa zvakanyanya.
Zvakare, imwe yemafuta makuru muoiri yeavocado, oleic acid, inogona kubatsira kutsigira huremu hwemuviri nekudzora kudya uye mashandisirwo esimba uye kuderedza mafuta emudumbu.
Iyo Yakanaka Tsime reVitamin E
Vitamin E inovaka muviri inoita mabasa akakosha mumuviri. Inoshanda se antioxidant ine simba, inodzivirira masero kubva mukukuvadzwa kweoxidative iyo inogona kutungamira kuchirwere. Mushonga unobatanidzwawo mukudzivirira muviri, kutaurirana kwemaserura, uye mamwe maitiro emagetsi.
Uyezve, vhitamini E inotsigira hutano hwemwoyo nekudzivirira kugwamba kweropa uye kukurudzira kubuda kweropa. Inobatsirawo kudzivirira oxidative shanduko kuLDL cholesterol. Oxidative shanduko kuLDL cholesterol inoita basa rakakosha mukukura kweatherosclerosis, kana plaque kuvaka-up mutsinga, iyo ndiyo inonyanya kukonzera chirwere chemoyo.
Kunyangwe vhitamini E yakakosha kune hutano, vanhu vazhinji muUnited States havadyi vhitamini E yakakwana kutsigira hutano hwese. Zvakawanikwa muzvidzidzo zvinoratidza kuti 96% yevakadzi uye makumi mapfumbamwe muzana evarume muUS havana kukwana kudya kwevhitamini E, izvo zvinogona kukanganisa hutano munzira dzakati wandei.
Tsvagiridzo inoratidza zvipunu zviviri zvemafuta ekotapeya zvinopa anenge mamilligrams manomwe (mg) evhitamini E, inoenzana ne47% yeDaily Value (DV). Nekudaro, mazinga evhitamini E anogona kusiyana zvichienderana nekugadzirisa mafuta ekotapeya inopfuura isati yasvika pamasherufu ezvitoro.
Yakanatswa avocado mafuta, ayo anowanzo kurapwa kupisa, anozove neakadzika mazinga evhitamini E sezvo kupisa kunokanganisa mamwe makomisheni anowanikwa mumafuta, anosanganisira mavhitamini uye ekudzivirira chirimwa makomisheni.
Kuti uve nechokwadi chekuti uri kutenga chigadzirwa chemafuta ekotapeya chinopa huwandu hwevhitamini E, sarudza mafuta asina kucheneswa, anodzvanywa.
Iine Antioxidant uye Anti-Inflammatory Plant Compounds
Oiri yekotapeya ine zvinomera zvinomera zvinozivikanwa kutsigira hutano, kusanganisira polyphenols, proanthocyanidins, uye carotenoids.
Aya makomisheni anobatsira kudzivirira kubva mukukuvadzwa kweoxidative uye kugadzirisa kuzvimba mumuviri. Zvidzidzo zvinoratidza kudya kwakapfuma mune antioxidants senge carotenoids uye polyphenols, inogona kubatsira kudzivirira kubva kune akati wandei mamiriro ehutano, kusanganisira chirwere chemoyo uye neurodegenerative chirwere.
Kunyangwe kutsvagisa kwevanhu kushoma, mhedzisiro kubva kuongororo dzemasero uye kutsvagisa kwemhuka dzinoratidza kuti mafuta ekotapeya ane akakosha ekudzivirira ma cell uye anogona kubatsira kuderedza oxidative kusagadzikana uye kuzvimba.
Nekudaro, senge nevhitamini E, iyo yekunatsa inogona kuderedza zvakanyanya antioxidant yemukati yeoiri yeavocado. Kana iwe uchida kukohwa mabhenefiti ezvinhu zvinodzivirira zvinowanikwa mumafuta ekotapeya, zviri nani kutenga mafuta asina kucheneswa, anotonhora-akadzvanywa avocado.
Nguva yekutumira: Oct-07-2023