Ubwino Wathanzi la Mafuta a Avocado

Mafuta a avocado ayamba kutchuka posachedwapa pamene anthu ambiri amaphunzira za ubwino wophatikizamagwero abwino a mafutamu 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 amaperekansoantioxidantndi anti-yotupa zinthu, monga carotenoids ndivitamini 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

Peyalamafuta 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%. mafuta acids (SFA).2

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 anthu omwe amadya ma MUFA kuchokeramagwero a zomeraanali ndi chiopsezo chochepa kwambiri cha kufa ndi matenda a mtima ndi khansa.3

Kafukufuku yemweyo adawonetsa kusintha kwa SFAs ndi MUFAs kuchokera ku zinyama zomwe zili ndi ma calories ofanana a MUFAs kuchokera ku zomera zomwe zinachepetsa kwambiri chiopsezo cha imfa.3

Kafukufuku wina akuwonetsa kuti ma MUFA ochokera kuzakudya zam'mera amalowa m'malo mwa SFAs, trans mafuta, kapenama carbohydrate oyeretsedwa, chiopsezo cha matenda a mtima chimachepa kwambiri.4

Komanso, imodzi mwamafuta akuluakulu mu mafuta a avocado, oleic acid, angathandize kuthandizira kulemera kwa thupi mwa kulamulira chilakolako cha kudya ndi kugwiritsa ntchito mphamvu ndi kuchepetsa mafuta a m'mimba.5

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. Mcherewu umakhudzidwansochitetezo cha mthupi, kulankhulana kwa ma cellular, ndi njira zina za metabolic.6

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 LDL cholesterol kumachita gawo lofunikira pakukula kwaatherosulinosis, kapena kupangika kwa zolembera m'mitsempha, zomwe ndizomwe zimayambitsa matenda a mtima.6

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.7

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 malinga ndi momwe mafuta a avocado amapangidwira asanafike pa mashelufu a golosale.8

Mafuta a avocado oyengedwa, omwe nthawi zambiri amachiritsidwa ndi kutentha, adzakhala ndi vitamini E yochepa chifukwa kutentha kumawononga zinthu zina zomwe zimapezeka m'mafuta, kuphatikizapo mavitamini ndi mankhwala otetezera zomera.8

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.2

Mankhwalawa amathandiza kuteteza ku kuwonongeka kwa okosijeni ndikuwongolera kutupa m'thupi. Kafukufuku akuwonetsa zakudya zambiriantioxidants, monga carotenoids ndi polyphenols, zingathandize kuteteza ku matenda angapo, kuphatikizapomatenda a mtimandimatenda a neurodegenerative.910

Ngakhale kuti 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.1112

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.