12 Tabbatattun Amfanin Lafiya na Avocado

Wadatacce

• 1. Avocado Yana da Girman Abinci
• 2. Suna dauke da Potassium Fiye da Ayaba
• 3. Avocado Ana Loda Shi Da Zuciyar-Lafiya Mai Guba Mai Guda Acid
• 4. Ana Ajiye Avocados Da Fiber
• 5. Cin Avocados Zai Iya Rage Matakan Cholesterol da Triglyceride Mataki
• 6. Mutanen da suke cin Avocados sunada lafiya
• 7. Abun Cikin su na Faten Ka Zai Iya Taimaka Maka Ka Sha Magancin Kayan Abinci Daga Shuka
• 8. Ana Kwantar Da Abdoda Da Magungunan Antioxidant Mai Karfi Da Zasu Iya Kare Idonka
• 9. Avocado Yana Iya Taimakawa Domin Rigakafin Cutar Cancer
• 10. Cire Cutar Avokado Zai Iya Taimakawa Alamomin Ciwon Mara
• 11. Cin Abokarin na Iya Taimaka Maka Rage Kiba
• 12. Avocado Mai Dadi Kuma Mai Saukin Hadawa Cikin Abincin Ku
• Layin .asa
• Yadda ake yanka avocado

A avocado ne wajen wajen musamman 'ya'yan itace.

Duk da yake yawancin 'ya'yan itace sun hada da farko na carbohydrate, avocado yana da yawa a cikin lafiyayyen mai.

Yawancin karatu sun nuna cewa tana da fa'idodi masu ƙarfi ga lafiya.

Anan akwai amfanin kiwon lafiya na 12 na avocado wanda ke tallafawa da binciken kimiyya.

1. Avocado Yana da Girman Abinci

Avocado shine ofa ofan itacen avocado, wanda aka sani da ilimin kimiyya Persia americana ().

Wannan fruita fruitan itacen yana da daraja don ƙimar ɗimbin abinci mai gina jiki kuma ana saka shi a cikin jita-jita iri-iri saboda ƙamshinsa mai kyau da ƙoshin lafiya. Shine babban sashi a guacamole.

Wadannan kwanaki, avocado ya zama mai wuce yarda rare abinci tsakanin kiwon lafiya-m mutane. Ana kiran shi sau da yawa azaman abinci mai mahimmanci, wanda ba abin mamaki bane idan aka ba da ƙimar lafiyar sa ().

Akwai nau'ikan avocado da yawa wadanda suka sha bamban a fasali da launi - daga masu kamannin pear zuwa zagaye da kore zuwa baƙi. Hakanan suna iya auna nauyi daga oza 8 (gram 220) zuwa fam 3 (kilogiram 1.4).

Mafi mashahuri iri-iri shine Hass avocado.

Sau da yawa ana kiran shi pear pear, wanda yake da kwatanci sosai, kamar yadda yake da fasalin pear kuma yana da koren fata, mai kumburi kamar kada.

Naman mai launin rawaya-kore a cikin 'ya'yan itacen ana cinsa, amma ana watsar da fata da iri.

Avocados suna da gina jiki sosai kuma suna ƙunshe da nau'ikan abubuwan gina jiki, gami da bitamin iri iri da ma'adanai.

Ga wasu daga cikin wadatattun abubuwan gina jiki, a cikin guda guda daya (3.5-ounce (gram 100)) (3):

• Vitamin K: 26% na darajar yau da kullun (DV)
• Folate: 20% na DV
• Vitamin C: 17% na DV
• Potassium: 14% na DV
• Vitamin B5: 14% na DV
• Vitamin B6: 13% na DV
• Vitamin E: 10% na DV
• Hakanan ya ƙunshi ƙananan magnesium, manganese, jan ƙarfe, ƙarfe, tutiya, phosphorous da bitamin A, B1 (thiamine), B2 (riboflavin) da B3 (niacin).

Wannan yana zuwa tare da adadin kuzari 160, gram 2 na furotin da gram 15 na ƙoshin lafiya. Kodayake yana dauke da gram 9 na carbi, 7 daga cikinsu masu zare ne, saboda haka akwai carbi guda biyu kacal, yana mai sa wannan ya zama abincin tsire-tsire mai ɗanɗano.

Avocados ba ya ƙunsar kowane cholesterol ko sodium kuma suna da ƙanshi a cikin mai mai ƙoshi. Wannan shine dalilin da yasa wasu masana suka fifita su waɗanda sukayi imanin waɗannan abubuwa suna da lahani, wanda shine batun tattaunawa, kodayake.

Avocado ɗan itace ne, mai ɗan fasalin pear wanda ake kira "pear pear". An ɗora shi da ƙoshin lafiya, zare da mahimman abubuwan gina jiki.

2. Suna dauke da Potassium Fiye da Ayaba

Potassium sinadarin gina jiki ne wanda yawancin mutane basa samun isasshen (4).

Wannan sinadarin na gina jiki yana taimaka wajan kula da sinadaran lantarki a jikin kwayoyin halittar ka kuma yana aiki da muhimman ayyuka daban daban.

Avocados yana da yawa a cikin potassium. Abincin da yakai nauyin 3.5 (gram 100) yana dauke da kashi 14% na yawan kudin da ake badawa na yau da kullun (RDA), idan aka kwatanta da 10% a cikin ayaba, wanda shine babban abincin mai yawan potassium (5).

Karatuttuka da dama sun nuna cewa yawan shan sinadarin potassium yana da nasaba da rage hawan jini, wanda shine babban hatsarin kamuwa da ciwon zuciya, shanyewar jiki da kuma gazawar koda ().

Potassium wani muhimmin ma'adinai ne wanda yawancin mutane basa samun wadatar sa. Avocados yana da yawa a cikin potassium, wanda yakamata ya tallafawa matakan karfin jini.

3. Avocado Ana Loda Shi Da Zuciyar-Lafiya Mai Guba Mai Guda Acid

Avocado abinci ne mai ƙiba mai yawa.

A zahiri, kashi 77% na adadin kuzari a ciki daga mai ne, yana mai da shi ɗayan abinci mafi ƙarancin tsire a rayuwa.

Amma ba kawai sun ƙunshi kowane mai. Mafi yawan kitsen da ke cikin avocado shine oleic acid - isassun fatun acid wanda shima shine babban bangaren man zaitun kuma anyi imanin cewa shine ke da alhakin wasu fa'idodin lafiyarsa.

Oleic acid yana da alaƙa da rage kumburi kuma an nuna shi yana da tasiri mai amfani akan kwayoyin da ke da alaƙa da cutar kansa (,,,).

Abubuwan da ke cikin avocado suna da tsayayya sosai ga haɓakar haɓakar zafi, suna mai da man avocado zaɓi mai lafiya da aminci don dafa abinci.

Avocados da man avocado suna dauke da sinadarin oleic mai gurbataccen sinadarai, mai lafiyayyen mai da ke cikin zuciya wanda aka yi amannar yana daga cikin manyan dalilan fa'idodin lafiyar man zaitun.

4. Ana Ajiye Avocados Da Fiber

Fiber wani sinadarin gina jiki ne wanda avocados yake da wadata a ciki.

Abun tsire-tsire ne wanda ba zai iya narkewa ba wanda zai iya ba da gudummawa ga asarar nauyi, rage ƙwayar jini kuma yana da alaƙa da haɗarin ƙananan cututtuka da yawa (,,).

Bambanci galibi ana yin shi tsakanin zaren mai narkewa da mai narkewa.

Fiber mai narkewa sananne ne don ciyar da ƙwayoyin cuta mai guba a cikin hanjin ka, waɗanda ke da mahimmanci ga aikin jiki mafi kyau ().

Abincin avocado mai nauyin awo 3.5 (gram 100) ya hada gram 7 na zare, wanda shine 27% na RDA.

Kimanin kashi 25% na zaren a cikin avocado yana narkewa, yayin da kashi 75% ba shi narkewa ().

Avocados yana da wadataccen zare - kusan kashi 7 cikin ɗari bisa ɗari, wanda yake da ƙarfi sosai idan aka kwatanta shi da yawancin abinci. Fiber na iya samun fa'idodi masu mahimmanci don raunin nauyi da lafiyar rayuwa.

5. Cin Avocados Zai Iya Rage Matakan Cholesterol da Triglyceride Mataki

Cutar zuciya ita ce mafi yawan dalilin mutuwa a duniya ().

An san cewa alamomin jini da yawa suna da alaƙa da haɗarin haɗari.

Wannan ya hada da cholesterol, triglycerides, alamomin kumburi, hawan jini da sauran su.

Nazari takwas da aka sarrafa a cikin mutane sun bincika tasirin avocado akan wasu daga cikin waɗannan abubuwan haɗarin.

Wadannan karatuttukan sun nuna cewa avocados na iya (,,,,,,):

• Rage yawan matakan cholesterol sosai.
• Rage triglycerides na jini har zuwa 20%.
• Lananan LDL cholesterol ta zuwa 22%.
• Kara yawan cholesterol na HDL har zuwa 11%.

Ofaya daga cikin binciken ya gano cewa ciki har da avocado a cikin mai ƙananan mai, abincin mai cin ganyayyaki ya inganta haɓakar cholesterol sosai).

Kodayake sakamakon su na da ban sha'awa, yana da mahimmanci a lura cewa duk karatun ɗan adam karami ne da gajere, gami da mutane 13-37 ne kawai tare da tsawon makonni 1-4.

Yawancin karatu sun nuna cewa cin avocado na iya inganta abubuwan haɗarin cututtukan zuciya kamar duka, "mara kyau" LDL da "kyakkyawa" HDL cholesterol, da kuma triglycerides na jini.

6. Mutanen da suke cin Avocados sunada lafiya

Studyaya daga cikin binciken ya kalli halaye na abinci da lafiyar mutanen da ke cin avocados.

Sun bincika bayanai daga mahalarta 17,567 a cikin binciken NHANES a Amurka.

Masu amfani da Avocado sun sami lafiya fiye da mutanen da ba su ci wannan ɗan itacen ba.

Suna da yawancin abinci mai gina jiki kuma sun kasance kusan rabin suna da ciwo na rayuwa, gungu na alamun bayyanar cututtuka waɗanda sune babban haɗarin cutar zuciya da ciwon sukari ().

Mutanen da suke cin avocados a kai a kai suma suna da nauyin nauyi, suna da ƙananan BMI kuma ba su da mai mai ƙima sosai. Hakanan suna da matakan girma na "mai kyau" HDL cholesterol.

Koyaya, daidaitawa baya nufin haifar, kuma babu tabbacin cewa avocados ya sa waɗannan mutane su kasance cikin ƙoshin lafiya.

Saboda haka, wannan binciken na musamman baya ɗaukar nauyi mai yawa.

Wani binciken abinci ya gano cewa mutanen da suka ci avocados suna da yawan abinci mai gina jiki da kuma rashin haɗarin cututtukan rayuwa.

7. Abun Cikin su na Faten Ka Zai Iya Taimaka Maka Ka Sha Magancin Kayan Abinci Daga Shuka

Idan ya zo ga abubuwan gina jiki, abincin ku ba shine kawai abin da ke da mahimmanci ba.

Hakanan kuna buƙatar samun damar karɓar waɗannan abubuwan gina jiki - matsar da su daga yankin narkewar ku zuwa jikin ku, inda za a iya amfani da su.

Wasu abubuwan gina jiki suna narkewa mai ƙanshi, ma'ana suna buƙatar haɗuwa da mai don amfani dasu.

Bitamin A, D, E da K sune mai narkewa mai, tare da antioxidants kamar carotenoids.

Studyaya daga cikin binciken ya nuna cewa ƙara avocado ko man avocado zuwa ko salad ko salsa na iya ƙara haɓakar antioxidant 2.6- zuwa 15-ninki ().

Don haka, ba wai kawai avocado yana da gina jiki sosai ba, zai iya inganta tasirin abinci mai gina jiki na wasu abincin tsirrai da kuke ci.

Wannan kyakkyawan dalili ne koyaushe don haɗawa da tushen mai lafiya lokacin da kuke cin kayan lambu. Ba tare da shi ba, yawancin abubuwan amfani masu amfani na tsire-tsire za su lalace.

Karatun ya nuna cewa cin avocado ko man avocado tare da kayan lambu na iya kara yawan antioxidants din da kuke sha.

8. Ana Kwantar Da Abdoda Da Magungunan Antioxidant Mai Karfi Da Zasu Iya Kare Idonka

Ba wai kawai avocados yana kara yawan shan kwayar antioxidant daga wasu abinci ba, suma suna da yawa a cikin antioxidants kansu.

Wannan ya hada da carotenoids lutein da zeaxanthin, waɗanda ke da matukar mahimmanci ga lafiyar ido (, 28).

Nazarin ya nuna cewa suna da alaƙa da raguwar haɗarin cututtukan ido da lalatawar macular, waɗanda yawanci ga tsofaffi (,).

Sabili da haka, cin avocados ya kamata ya amfani lafiyar lafiyar idanunku na dogon lokaci.

Avocados suna da yawa a cikin antioxidants, gami da lutein da zeaxanthin. Waɗannan abubuwan gina jiki suna da mahimmanci ga lafiyar ido kuma suna rage haɗarin lalacewar cutar macular da ido.

9. Avocado Yana Iya Taimakawa Domin Rigakafin Cutar Cancer

Akwai iyakantacciyar shaida cewa avocado na iya zama mai amfani a maganin kansa da rigakafinsa.

Karatun gwaji yana ba da shawarar cewa zai iya taimakawa wajen rage illar cutar sankara a cikin kwayar halittar mutum ().

Hakanan an nuna cirewar Avocado don hana haɓakar ƙwayoyin sankara ta prostate a cikin dakin gwaje-gwaje ().

Koyaya, ka tuna cewa waɗannan karatun an yi su ne a cikin ƙwayoyin halitta kuma ba lallai su tabbatar da abin da zai iya faruwa a cikin mutane ba. Babu binciken bincike na ɗan adam.

Wasu binciken-bututun gwajin sun nuna cewa abubuwan gina jiki a cikin avocados na iya samun fa'ida wajen hana kamuwa da cutar sankarar mafitsara da rage tasirin cutar ta chemotherapy. Koyaya, bincike na ɗan adam ya rasa.

10. Cire Cutar Avokado Zai Iya Taimakawa Alamomin Ciwon Mara

Arthritis matsala ce ta gama gari a ƙasashen yamma. Akwai nau'ikan wannan yanayin da yawa, wanda galibi matsaloli ne na yau da kullun waɗanda mutane ke fuskanta har tsawon rayuwarsu.

Karatu da yawa sun ba da shawarar cewa avocado da ruwan man waken soya - da ake kira avocado da waken soya wanda ba za a iya tallata shi ba - na iya rage ciwon sanyin kashi (,).

Ko avocados da kansu suna da wannan tasirin ya kasance a gani.

Bincike ya nuna cewa kwalliyar avocado da waken soya na iya rage bayyanar cututtukan sanyin kashi.

11. Cin Abokarin na Iya Taimaka Maka Rage Kiba

Akwai wasu shaidu da ke nuna cewa avocados abinci ne mai saukin rage nauyi.

A cikin wani binciken, mutanen da suke cin avocado tare da abinci sun ji kashi 23% sun fi gamsuwa kuma suna da ƙarancin sha'awar ci 28% na gaba awanni 5 masu zuwa, idan aka kwatanta da mutanen da ba su cinye wannan ɗan itacen ba ().

Idan wannan ya zama gaskiya a cikin dogon lokaci, to hada da avocados a cikin abincinku na iya taimaka muku da ƙarancin ƙarancin adadin kuzari kuma zai sauƙaƙe muku ku ci gaba da halaye na ƙoshin lafiya.

Hakanan Avocados suna da yawa a cikin fiber kuma suna da ƙarancin carbi, halaye guda biyu waɗanda yakamata su taimaka haɓaka ƙimar nauyi kuma, aƙalla a cikin yanayin ƙoshin lafiya, ingantaccen abinci.

Avocados na iya taimakawa asarar nauyi ta hanyar kiyaye ku gaba ɗaya da sanya ku cin ƙananan adadin kuzari. Har ila yau, suna da yawa a cikin fiber da ƙananan carbs, wanda na iya haɓaka ƙimar nauyi.

12. Avocado Mai Dadi Kuma Mai Saukin Hadawa Cikin Abincin Ku

Avocados ba lafiyayye bane kawai, suna kuma da daɗi sosai kuma suna tafiya da nau'ikan abinci da yawa.

Zaku iya kara su a cikin salads da girke-girke daban-daban ko kuma kawai ku diba su da cokali ku ci su a sarari.

Suna da creamy, mai arziki, kayan mai mai haɗi tare da sauran abubuwan haɗin.

Wani sanannen ambaci shine guacamole, wanda shine mafi shaharar amfani da avocados. Ya hada da avocado tare da sinadarai kamar gishiri, tafarnuwa, lemun tsami da wasu kaɗan dangane da girke-girken.

A avocado yakan dauki lokaci kafin yayi kyau kuma ya kamata yayi laushi kadan lokacin da ya nuna. Abubuwan da ke gina jiki a cikin avocado na iya yin maye da kuma canza launin ruwan kasa ba da daɗewa ba bayan sun sanya shi, amma ƙara ruwan lemun tsami ya rage wannan aikin.

Avocados yana da mau kirim, mai yalwa, kayan mai mai kyau kuma yana haɗuwa sosai tare da sauran sinadaran. Sabili da haka, yana da sauƙi don ƙara wannan 'ya'yan itacen a abincinku. Amfani da lemon tsami na iya hana yanke avocados daga yin launin ruwan kasa da sauri.

Layin .asa

Avocados abinci ne mai kyau, wanda aka loda da abinci mai gina jiki, wanda da yawa daga cikinsu basu da abincin zamani.

Suna da asarar nauyi abokantaka, masu ƙoshin lafiya kuma, ƙarshe amma ba mafi ƙaranci ba, sun ɗanɗana ban mamaki.

Yadda ake yanka avocado