Ubwino Wotsimikiziridwa wa Avocado : Mapeyala ndi chipatso chapadera kwambiri. Ngakhale kuti zipatso zambiri zimakhala ndi chakudya, mapeyala ali ndi mafuta ambiri abwino.
Kafukufuku wambiri amasonyeza kuti ali ndi ubwino wathanzi.
Nawa maubwino 12 paumoyo wa avocado omwe amathandizidwa ndi kafukufuku wasayansi.
Zamkatimu
1. Mapeyala ndi opatsa thanzi kwambiri
Peyala ndi chipatso cha mtengo wa mapeyala, womwe umadziwika ndi sayansi kuti Persea americana (1).
Chipatsochi ndi chamtengo wapatali chifukwa cha zakudya zake zopatsa thanzi ndipo amaziphatikiza ndi zakudya zosiyanasiyana chifukwa cha kukoma kwake komanso kapangidwe kake. Ndilo gawo lalikulu la guacamole.
Masiku ano, mapeyala ndi chakudya chodziwika kwambiri pakati pa anthu osamala zaumoyo. Nthawi zambiri amatchedwa chakudya chapamwamba, zomwe sizodabwitsa chifukwa cholimbikitsa thanzi (2).
Pali mitundu yambiri ya mapeyala omwe amasiyana maonekedwe ndi mtundu, kuchokera ku mawonekedwe a mapeyala mpaka ozungulira mpaka obiriwira mpaka akuda. Amathanso kulemera pakati pa 220 magalamu ndi 1,4 kg.
Mitundu yotchuka kwambiri ndi mapeyala a Hass.
Nthawi zambiri imatchedwa "alligator pear," yomwe imakhala yofotokozera kwambiri, chifukwa imakonda kukhala ngati peyala ndipo imakhala ndi khungu lobiriwira, lamphumphu ngati ng'ombe.
Nyama yobiriwira yachikasu mkati mwa chipatso imadyedwa, koma khungu ndi njere zimatayidwa.
Mapeyala ndi opatsa thanzi kwambiri ndipo ali ndi michere yosiyanasiyana, kuphatikiza mavitamini ndi mamineral 20 osiyanasiyana.
Nazi zina mwazakudya zochulukirapo muzakudya zokhala ndi ma 3,5-ounce (100-gram) (3):
- Vitamini K: 26% ya Mtengo Watsiku ndi Tsiku (DV)
- Folate: 20% ya DV
- Vitamini C: 17% ya DV
- Potaziyamu: 14% ya DV
- Vitamini B5: 14% ya DV
- Vitamini B6: 13% ya DV
- Vitamini E: 10% ya DV
- Lilinso ndi magnesium, manganese, mkuwa, chitsulo, zinki, phosphorous ndi mavitamini A, B1 (thiamine), B2 (riboflavin) ndi B3 (niacin).
Izi zimabwera ndi ma calories 160, 2 magalamu a mapuloteni, ndi magalamu 15 amafuta athanzi. Ngakhale ili ndi 9 magalamu a carbs, 7 mwa iwo ndi CHIKWANGWANI, kotero pali 2 "ukonde" carbs, kupanga izo eco-wochezeka zomera zomera.
Mapeyala alibe cholesterol kapena sodium ndipo ali ndi mafuta ochepa kwambiri. Ichi ndichifukwa chake amakondedwa ndi akatswiri ena omwe amakhulupirira kuti zinthuzi ndi zovulaza, zomwe, komabe, ndi nkhani yokambirana.
Pitilizani Peyala ndi chipatso chobiriwira chooneka ngati peyala, chomwe nthawi zambiri chimatchedwa "peyala ya alligator." Zimadzaza ndi mafuta athanzi, fiber, ndi michere yosiyanasiyana yofunika.
2. Ali ndi potaziyamu wochuluka kuposa nthochi
Potaziyamu ndi chakudya chomwe anthu ambiri samachipeza (4).
Chomerachi chimathandizira kukhalabe ndi mphamvu zamagetsi m'maselo a thupi lanu ndikuchita ntchito zosiyanasiyana zofunika.
Avocados ali ndi potaziyamu wambiri. Zakudya zokwana 3,5-ounce (100-gram) zimakhala ndi 14% ya zololedwa tsiku lililonse (RDA), poyerekeza ndi 10% ya nthochi, chakudya chambiri cha potaziyamu (5).
Kafukufuku wambiri akuwonetsa kuti kudya kwambiri kwa potaziyamu kumalumikizidwa ndi hypotension, chomwe chimayambitsa matenda amtima, sitiroko ndi kulephera kwa impso (6).
Pitilizani Potaziyamu ndi mchere wofunikira womwe anthu ambiri samapeza mokwanira. Mapeyala ali ndi potaziyamu yambiri, yomwe imayenera kuthandizira kuthamanga kwa magazi.
3. Peyala yadzaza ndi mafuta amoyo wathanzi a monounsaturated fatty acids
Avocado ndi chakudya chokhala ndi mafuta ambiri.
M'malo mwake, 77% ya zopatsa mphamvu zake zimachokera kumafuta, zomwe zimapangitsa kuti ikhale imodzi mwazakudya zonenepa kwambiri.
Koma samangokhala ndi mafuta. Mafuta ambiri mu avocado amapangidwa ndi oleic acid - monounsaturated fatty acid yomwe ilinso chigawo chachikulu cha mafuta a azitona ndipo amakhulupirira kuti imayambitsa zina mwazaumoyo.
Oleic acid idalumikizidwa ndi kuchepa kwa kutupa ndipo idakhala ndi zotsatira zopindulitsa pamitundu yokhudzana ndi khansa (7, 8, 9, 10).
Mafuta a avocado amalimbananso ndi kutenthedwa kwa okosijeni, zomwe zimapangitsa mafuta a avocado kukhala abwino komanso otetezeka kuphika.
Pitilizani Mafuta a mapeyala ndi mafuta a avocado ali ndi monounsaturated oleic acid, mafuta amoyo wathanzi, omwe amakhulupirira kuti ndi chimodzi mwa zifukwa zazikulu za thanzi la mafuta a azitona.
4. Mapeyala ali ndi fiber
Fiber ndi michere ina yomwe mapeyala amakhala okwera kwambiri.
Chomera chosagayikachi chingathandize kuchepetsa thupi, kuchepetsa kuchuluka kwa shuga m'magazi, ndipo chimalumikizidwa kwambiri ndi chiwopsezo chochepa cha matenda ambiri (11, 12, 13).
Kusiyana kumapangidwa nthawi zambiri pakati pa ulusi wosungunuka ndi wosasungunuka.
Ulusi wosungunuka umadziwika kuti umapangitsa mabakiteriya ochezeka m'matumbo anu, omwe ndi ofunikira kwambiri kuti thupi lizigwira ntchito bwino (14).
Ma 3,5-ounce (100-gram) a avocado ali ndi ma gramu 7 a fiber, kapena 27% ya RDA.
Pafupifupi 25% ya fiber ya avocado imasungunuka, pomwe 75% ndi yosasungunuka (15).
Pitilizani Mapeyala amakonda kukhala ndi fiber yambiri - pafupifupi 7% kulemera kwake, komwe kumakhala kokwera kwambiri poyerekeza ndi zakudya zina zambiri. Fiber ikhoza kukhala ndi phindu lofunikira pakuchepetsa thupi komanso thanzi la metabolic.
5. Kudya Mapeyala Kukhoza Kutsitsa Cholesterol ndi Triglyceride
Matenda a mtima ndi omwe amapha anthu ambiri padziko lonse lapansi (16).
Tikudziwa kuti zolembera zamagazi zingapo zimalumikizidwa ndi chiopsezo chowonjezereka.
Izi zimaphatikizapo cholesterol, triglycerides, zolembera zotupa, kuthamanga kwa magazi ndi zina zambiri.
Maphunziro asanu ndi atatu oyendetsedwa ndi anthu adawunika momwe ma avocado amakhudzira zina mwazowopsa izi.
Maphunzirowa awonetsa kuti maloya amatha (17, 18, 19, 20, 21, 22, 23):
- Chepetsani kwambiri cholesterol yonse.
- Amachepetsa triglycerides m'magazi mpaka 20%.
- Kuchepetsa LDL cholesterol ndi 22%.
- Wonjezerani HDL ("yabwino") cholesterol ndi 11%.
Kafukufuku wina adawonetsa kuti kuphatikiza mapeyala muzakudya zamasamba zokhala ndi mafuta ochepa amathandizira kwambiri cholesterol (24).
Ngakhale zotsatira zawo zimakhala zochititsa chidwi, nkofunika kuzindikira kuti maphunziro onse a anthu anali aang'ono komanso anthawi yochepa, kuphatikizapo 13 okha kwa anthu a 37 omwe amatha 1 kwa masabata a 4.
Pitilizani Kafukufuku wambiri wasonyeza kuti kumwa mapeyala kumatha kusintha zinthu zomwe zingayambitse matenda a mtima monga "zoyipa" za LDL ndi "zabwino" za HDL cholesterol, komanso triglycerides yamagazi.
6. Anthu amene amadya mapeyala amakonda kukhala athanzi
Kafukufuku wina anaunika kadyedwe ndi thanzi la omwa mowa.
Adasanthula zambiri kuchokera kwa omwe adachita nawo kafukufuku wa 17 NHANES ku United States.
Zinapezeka kuti odya mapeyala anali athanzi kwambiri kuposa omwe sanadye chipatsocho.
Amamwa michere yambiri ndipo anali theka la mwayi wokhala ndi metabolic syndrome, gulu lazizindikiro zomwe ndizomwe zimayambitsa matenda amtima ndi shuga (25).
Anthu omwe amadya mapeyala nthawi zonse analinso ochepa thupi, anali ndi BMI yochepa, komanso mafuta ochepa kwambiri a m'mimba. Iwo analinso ndi milingo yapamwamba ya "zabwino" HDL cholesterol.
Komabe, kugwirizanitsa sikukutanthauza kuchititsa, ndipo palibe chitsimikizo chakuti maloya adapangitsa anthuwa kukhala athanzi.
Choncho, phunziro ili silikhala lolemera kwambiri.
Pitilizani Kafukufuku wokhudzana ndi zakudya adapeza kuti anthu omwe amadya mapeyala amamwa michere yambiri ndipo sangakhale ndi vuto la metabolic syndrome.
7. Mafuta awo amatha kukuthandizani kuyamwa zakudya zochokera ku zomera
Pankhani ya zakudya, kudya kwanu si chinthu chokha chomwe chili chofunikira.
Muyeneranso kuti muthe kuyamwa zakudya izi - kuzisuntha kuchokera m'mimba mwako kupita ku thupi lanu, kumene zingagwiritsidwe ntchito.
Zakudya zina zimakhala zosungunuka m'mafuta, kutanthauza kuti ziyenera kuphatikizidwa ndi mafuta kuti zigwiritsidwe ntchito.
Mavitamini A, D, E ndi K amasungunuka m'mafuta, monganso ma antioxidants monga carotenoids.
Kafukufuku wina adawonetsa kuti kuwonjezera mafuta a avocado kapena avocado ku saladi kapena salsa kumatha kukulitsa mayamwidwe a antioxidant ndi 2,6 mpaka 15 nthawi (26).
Chifukwa chake, sikuti mapeyala okha ndi opatsa thanzi, komanso amatha kuwonjezera kuchuluka kwazakudya zazakudya zina zomwe mumadya.
Ichi ndi chifukwa chachikulu chokhalira nthawi zonse gwero la mafuta abwino pamene mukudya masamba. Popanda izo, zakudya zambiri zothandiza zamasamba zidzawonongeka.
Pitilizani Kafukufuku wasonyeza kuti kudya ma avocado kapena mafuta a avocado ndi ndiwo zamasamba kumatha kuwonjezera kuchuluka kwa ma antioxidants omwe amamwa.
8. Mapeyala ali odzaza ndi ma antioxidants amphamvu omwe amatha kuteteza anu
Maso
Sikuti ma avocados amangowonjezera kuyamwa kwa antioxidants kuchokera ku zakudya zina, amakhalanso olemera mu antioxidants.
Izi zikuphatikiza carotenoids lutein ndi zeaxanthin, zomwe ndizofunikira kwambiri paumoyo wamaso (27, 28).
Kafukufuku akuwonetsa kuti amalumikizidwa ndi kuchepa kwakukulu kwa chiwopsezo cha ng'ala ndi kuwonongeka kwa macular, komwe kumachitika mwa achikulire (29, 30).
Chifukwa chake, kudya ma avocado kuyenera kupindulitsa thanzi la maso anu pakapita nthawi.
Pitilizani Mapeyala ali ndi ma antioxidants ambiri, kuphatikiza lutein ndi zeaxanthin. Zakudyazi ndizofunikira kwambiri pa thanzi la maso ndipo zimachepetsa chiopsezo cha macular degeneration ndi ng'ala.
9. Mapeyala angathandize kupewa khansa
Pali umboni wochepa wosonyeza kuti mapeyala atha kukhala othandiza pochiza ndi kupewa khansa.
Kafukufuku wamachubu akuwonetsa kuti angathandize kuchepetsa zotsatira za mankhwala a chemotherapy pa ma lymphocyte amunthu (31).
Kutulutsa kwa avocado kwawonetsedwanso kuti kumalepheretsa kukula kwa ma cell a khansa ya prostate mu labotale (32).
Komabe, kumbukirani kuti maphunzirowa adachitika m'maselo akutali ndipo samatsimikizira zomwe zikuchitika mkati mwa anthu. Kafukufuku wokhudza anthu palibe.
Pitilizani Kafukufuku wina wa ma test tube asonyeza kuti zakudya zomwe zili mu mapeyala zimatha kukhala ndi phindu popewa khansa ya prostate komanso kuchepetsa zotsatira za mankhwala amphamvu. Komabe, kafukufuku wokhudza anthu akusowa.
10. Avocado Extract Akhoza Kuthandiza Kuchepetsa Zizindikiro Za Nyamakazi
Matenda a nyamakazi ndi vuto lofala m’maiko a Kumadzulo. Pali mitundu yambiri ya matendawa, omwe nthawi zambiri amakhala mavuto aakulu omwe anthu amakhala nawo kwa moyo wawo wonse.
Kafukufuku wambiri akuwonetsa kuti ma avocado ndi mafuta a soya, otchedwa avocado ndi soya unsaponifiables, amatha kuchepetsa osteoarthritis (33, 34).
Zikuwonekerabe ngati maloya nawonso ali ndi zotsatirazi.
Pitilizani Kafukufuku wasonyeza kuti mapeyala ndi mafuta a soya amatha kuchepetsa kwambiri zizindikiro za osteoarthritis.
11. Kudya mapeyala kungakuthandizeni kuchepetsa thupi
Pali umboni wina wosonyeza kuti mapeyala ndi chakudya chothandiza kuchepetsa thupi.
Pakafukufuku wina, anthu omwe amadya mapeyala panthawi ya chakudya anali 23% okhuta kwambiri ndipo 28% anali osafunitsitsa kudya m'maola asanu otsatirawa kuposa omwe sanadye chipatsocho (5).
Ngati izi zikanakhala zoona m'kupita kwa nthawi, kuphatikizapo mapeyala muzakudya zanu zingakuthandizeni mwachibadwa kudya zopatsa mphamvu zochepa ndikupangitsa kukhala kosavuta kuti mukhale ndi zakudya zabwino.
Mapeyala amakhalanso ndi fiber zambiri komanso otsika kwambiri muzakudya, mikhalidwe iwiri yomwe iyeneranso kuthandizira kuchepetsa thupi, makamaka pankhani yazakudya zopatsa thanzi, zopangidwa ndi zokolola.
Pitilizani Mapeyala atha kuthandizira kuchepetsa thupi pokusungani nthawi yayitali ndikukupangitsani kudya zopatsa mphamvu zochepa. Amakhalanso ndi fiber yambiri komanso ma carbs ochepa, omwe angathandize kuchepetsa thupi.
12. Avocado ndi yokoma komanso yosavuta kuphatikiza muzakudya zanu
Mapeyala si athanzi okha, komanso amakoma modabwitsa komanso amakhala ndi mitundu yambiri yazakudya.
Mutha kuziwonjezera ku saladi ndi maphikidwe osiyanasiyana kapena kungotulutsa ndi supuni ndikuzidya mosadukizadukiza.
Amakhala ndi zotsekemera, zolemera, zamafuta ndipo zimasakanikirana bwino ndi zinthu zina.
Kutchulidwa kumodzi kodziwika ndi guacamole, yomwe mosakayikira ndiyomwe imadziwika bwino kwambiri ya mapeyala. Zimaphatikizapo mapeyala okhala ndi zosakaniza monga mchere, adyo, laimu ndi zina zochepa malinga ndi Chinsinsi.
Peyala nthawi zambiri imatenga nthawi kuti ikhwime ndipo imayenera kufewa pang'ono ikakhwima. Zakudya zomwe zili mu avocado zimatha kutulutsa okosijeni ndikusanduka bulauni mwachangu mukapanga, koma kuwonjezera madzi a mandimu kuyenera kuchedwetsa izi.
Pitilizani Mapeyala ali ndi zotsekemera, zolemera, zamafuta ndipo amasakanikirana bwino ndi zinthu zina. Choncho, n’zosavuta kuwonjezera chipatsochi pazakudya zanu. Kugwiritsa ntchito madzi a mandimu kungalepheretse mapeyala odulidwa kuti asasungunuke msanga.
Chotsatira chomaliza
Mapeyala ndi chakudya chambiri, cholemera muzakudya, zambiri zomwe zikusowa muzakudya zamakono.
Amalimbikitsa kuwonda, thanzi la mtima, ndipo potsiriza, amalawa modabwitsa.