Mafuta evocado achangokura mukuzivikanwa sezvo vanhu vazhinji vachidzidza nezve mabhenefiti ekubatanidzamanyuko ane utano emafutamuzvokudya zvavo.
Oiri yekotapeya inogona kubatsira hutano munzira dzinoverengeka. Ndiyo yakanaka sosi yemafuta acids anozivikanwa kutsigira nekuchengetedza hutano hwemoyo. Avocado mafuta anopawoantioxidantuye anti-inflammatory zvinhu, zvakadai se carotenoids uyevitamini 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
Avocadomafuta akawandisa mumonounsaturated fatty acids (MUFA), ari mamorekuru emafuta anogona kubatsira kuderedza LDL cholesterol yako.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. Chidzidzo chaisanganisira data pamusoro pe93,000 vanhu vakawana vanhu vakadya MUFAs kubvazvirimwavaiva nengozi yakaderera zvikuru yokufa nehosha yemwoyo nekenza.
Chidzidzo chimwe chete chakaratidza kutsiva SFAs neMUFAs kubva kumhuka dzine caloric inodya yeMUFAs kubva kune zvinomera zvakaderedza zvakanyanya ngozi yekufa.3
Imwe tsvagiridzo inoratidza apo maMUFA anobva mukudya kwezvirimwa anotsiva SFAs, trans mafuta, kanamakabhohaidhiretsi akacheneswa, njodzi yechirwere chemoyo 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 muneimmune function, cellular communication, uye mamwe maitiro emagetsi.6
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 mukuvandudza kweatherosclerosis, kana kuti plaque-up mutsinga, iyo ndiyo inonyanya kukonzera chirwere chemwoyo.6
Kunyangwe vhitamini E yakakosha kune hutano, vanhu vazhinji muUnited States havadyi vhitamini E yakakwana kutsigira hutano hwese. Zvakawanikwa pakudzidza zvinoratidza kuti 96% yevakadzi uye 90% yevarume muUS havana kukwana kudya kwevhitamini E, izvo zvinogona kukanganisa hutano munzira dzakawanda.7
Tsvagiridzo inoratidza zvipunu zviviri zvemafuta ekotapeya zvinopa anenge mamilligrams manomwe (mg) evhitamini E, inoenzana ne47% yeDaily Value (DV). Zvisinei, vhitamini E mazinga anogona kusiyana zvichienderana nekugadziriswa kwemafuta ekotapeya anodarika asati asvika pamasherufu ezvitoro.8
Mafuta emukotapeya akacheneswa, ayo anowanzo batwa nekupisa, achange aine mazinga akaderera evhitamini E sezvo kupisa kunokanganisa mamwe makomisheni anowanikwa mumafuta, anosanganisira mavhitamini uye zvinodzivirira zvirimwa zvemiti.8
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
Mafuta ekotapeya ane mishonga yemiti inozivikanwa kuti inotsigira hutano, kusanganisira polyphenols, proanthocyanidins, uye carotenoids.2
Aya makomisheni anobatsira kudzivirira kubva mukukuvadzwa kweoxidative uye kugadzirisa kuzvimba mumuviri. Zvidzidzo zvinoratidza kudya kwakapfuma mukatiantioxidants, senge carotenoids uye polyphenols, inogona kubatsira kudzivirira kubva kune akati wandei mamiriro ehutano, kusanganisirachirwere chemoyouyeneurodegenerative zvirwere.910
Kunyange zvazvo tsvakurudzo yevanhu ishoma, migumisiro kubva kune zvidzidzo zvesero uye tsvakurudzo yemhuka inoratidza kuti mafuta ekotapeya ane zvakakosha masero-anodzivirira maitiro uye anogona kubatsira kuderedza oxidative kusagadzikana uye kuzvimba.1112
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: Aug-17-2024