Mafuta a avocado ayamba kutchuka posachedwapa pamene anthu ambiri amaphunzira za ubwino wokhala ndi mafuta abwino m'zakudya zawo.
Mafuta a avocado amatha kupindulitsa thanzi m'njira zingapo. Ndi gwero labwino lamafuta acid omwe amadziwika kuti amathandizira ndikuteteza thanzi la mtima. Mafuta a avocado amaperekanso antioxidant ndi anti-inflammatory zinthu, monga carotenoids ndi vitamini E.
Sikuti mafuta a avocado ndi opatsa thanzi, koma ndi otetezeka pakuphika kutentha kwambiri ndipo angagwiritsidwe ntchito m'njira zosiyanasiyana popanga zakudya zokoma komanso zopatsa thanzi.
Ma Acids Olimbikitsa Umoyo Wathanzi
Mafuta a avocado ali ndi mafuta ambiri a monounsaturated fatty acids (MUFA), omwe ndi mamolekyu amafuta omwe angathandize kuchepetsa LDL cholesterol.1 Mafuta a avocado amapangidwa ndi 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), ndi 16 % saturated mafuta acids (SFA).
Zakudya zokhala ndi mafuta ambiri a monounsaturated zakhala zikugwirizana ndi maubwino angapo azaumoyo, kuphatikiza kuteteza ku matenda monga matenda amtima. Kafukufuku yemwe adaphatikizanso zambiri za anthu opitilira 93,000 adapeza kuti anthu omwe amadya ma MUFAs anali ndi chiopsezo chochepa kwambiri chomwalira ndi matenda amtima ndi khansa.
Kafukufuku yemweyo adawonetsa kusintha ma SFA ndi ma MUFA kuchokera kumalo osungira nyama omwe ali ndi ma calorie ofanana ndi ma MUFAs kuchokera ku zomera adachepetsa kwambiri chiopsezo cha imfa.3
Kafukufuku wina akuwonetsa kuti pamene MUFAs kuchokera ku zakudya za zomera m'malo mwa SFAs, mafuta a trans, kapena oyengedwa ndi matenda a mtima amachepetsa kwambiri.
Komanso, mafuta ena a avocado, oleic acid, angathandize kuthandizira kulemera kwa thupi mwa kuwongolera chilakolako cha kudya ndi kugwiritsa ntchito mphamvu ndi kuchepetsa mafuta a m'mimba.
Ndi Gwero Labwino la Vitamini E
Vitamini E ndi michere yomwe imagwira ntchito zofunika kwambiri m'thupi. Imagwira ntchito ngati antioxidant wamphamvu, imateteza maselo ku kuwonongeka kwa okosijeni komwe kungayambitse matenda. Chomeracho chimakhudzidwanso ndi chitetezo chamthupi, kulumikizana kwa ma cell, ndi njira zina za metabolic.
Kuonjezera apo, vitamini E imathandizira thanzi la mtima poletsa kutsekeka kwa magazi ndi kulimbikitsa kutuluka kwa magazi. Zimathandizanso kupewa kusintha kwa okosijeni ku LDL cholesterol. Kusintha kwa okosijeni ku cholesterol ya LDL kumachita gawo lofunika kwambiri pakukula kwa atherosulinosis, kapena kupangika kwa zolembera m'mitsempha, zomwe ndizomwe zimayambitsa matenda amtima.
Ngakhale kuti vitamini E ndi wofunikira pa thanzi, anthu ambiri ku United States sadya vitamini E wokwanira kuti akhale ndi thanzi labwino. Zotsatira za kafukufuku zikusonyeza kuti pafupifupi 96% ya amayi ndi 90% ya amuna ku US alibe mavitamini E okwanira, omwe angawononge thanzi m'njira zingapo.
Kafukufuku akuwonetsa kuti supuni ziwiri za mafuta a avocado zimapereka pafupifupi ma milligrams asanu ndi awiri (mg) a vitamini E, omwe amafanana ndi 47% ya Daily Value (DV). Komabe, milingo ya vitamini E imatha kusiyanasiyana kutengera momwe mafuta a avocado amapangidwira asanafike mashelufu ogulitsa.
Mafuta a avocado oyengedwa, omwe nthawi zambiri amathandizidwa ndi kutentha, amakhala ndi vitamin E yochepa chifukwa kutentha kumawononga zinthu zina zomwe zimapezeka mumafuta, kuphatikizapo mavitamini ndi mankhwala oteteza zomera.
Kuti muwonetsetse kuti mukugula mafuta a avocado omwe amapereka kuchuluka kwa vitamini E, sankhani mafuta osayengedwa bwino, oponderezedwa ozizira.
Lili ndi Antioxidant ndi Anti-Inflammatory Plant Compounds
Mafuta a avocado ali ndi mankhwala a zomera omwe amadziwika kuti amathandiza thanzi, kuphatikizapo polyphenols, proanthocyanidins, ndi carotenoids.
Mankhwalawa amathandiza kuteteza ku kuwonongeka kwa okosijeni ndikuwongolera kutupa m'thupi. Kafukufuku akuwonetsa kuti zakudya zokhala ndi ma antioxidants monga carotenoids ndi polyphenols, zitha kuthandizira kuteteza kuzinthu zingapo zaumoyo, kuphatikiza matenda amtima ndi matenda a neurodegenerative.
Ngakhale kafukufuku wa anthu ndi wochepa, zotsatira za kafukufuku wa maselo ndi kafukufuku wa zinyama zimasonyeza kuti mafuta a avocado ali ndi zotsatira zotetezera ma cell ndipo angathandize kuchepetsa kupsinjika kwa okosijeni ndi kutupa.
Komabe, monga momwe zilili ndi vitamini E, kuyenga kumatha kuchepetsa kwambiri antioxidant zomwe zili mumafuta a avocado. Ngati mukufuna kupindula ndi zinthu zoteteza zomwe zimapezeka mu mafuta a avocado, ndi bwino kugula mafuta a avocado osayeretsedwa, ozizira ozizira.
Nthawi yotumiza: Oct-07-2023