9 Fa'idodin tushen Lafiyayyen Man Avocado

Wadatacce

• 1. Mawadaci a cikin Oleic Acid, Fat mai Koshin lafiya
• 2. Yana Rage Cholesterol yana Inganta lafiyar Zuciya
• 3. Maɗaukaki a cikin Lutein, Antioxidant Wannan yana da fa'idodi ga Idanun
• 4. Inganta Tsotsan Abubuwa Masu Mahimmanci
• 5. Zai Iya Rage Alamomin Ciwon Mara
• 6. Zai Iya Taimakawa wajen Rigakafin Cututtukan Guda
• 7. Yana Inganta Fata da Inganta warkar da rauni
• 8. Batun Tsattsauran Ra'ayin Mutane
• 9. Yana Da Sauƙin Amfani
• 10. Wani Abu kuma?

A avocado ne sabon abu 'ya'yan itace.

Ba kamar yawancin 'ya'yan itacen ba, yana da wadataccen ƙwayoyi masu kyau kuma ana amfani da shi sau da yawa don samar da mai (1).

Duk da yake man avocado ba a san shi da man zaitun ba, yana da daɗi sosai.

Man na Avocado yana da fa'idodi da yawa, galibi suna da alaƙa da abubuwan da ke cikin antioxidants da ƙoshin lafiya.

Anan akwai fa'idodi masu nasaba da lafiyar mutum 9 na man avocado.

1. Mawadaci a cikin Oleic Acid, Fat mai Koshin lafiya

Man Avocado shine asalin mai wanda aka matse daga ɓangaren ɓangaren avocado.

Kusan kashi 70% na man avocado ya kunshi lafiyayyen acidic mai lafiyayyar zuciya, mai wadataccen omega-9 mai kitse (2).

Wannan maƙarƙashiyar mai ƙarancin ruwa ita ce mahimmin ɓangaren man zaitun, kuma an yi imanin cewa wani ɓangare yana da alhakin amfanin lafiyarta ().

Bugu da kari, kusan kashi 12% na man avocado yana da mai kuma kusan kashi 13% na kitse mai yawa.

Duk da yake man avocado yana da babban omega-6 zuwa omega-3 rabo (13: 1), wannan bai kamata ya zama damuwa ba saboda yawan adadin omega-6 yana da ɗan ƙasa.

Mafi yawan mai mai mai a cikin man avocado shine oleic acid, mai ƙanshi wanda ke ba da fa'idodi da yawa ga lafiya.

2. Yana Rage Cholesterol yana Inganta lafiyar Zuciya

Yawancin karatu a cikin dabbobi sun bayar da rahoton fa'idodi ga lafiyar zuciya.

Karatun zomo daya ya kwatanta man avocado da kwakwa, zaitun da man masara. Ya gano cewa man avocado yana da amfani mai amfani akan matakan cholesterol na jini ().

Abin da ya fi haka, an gano man avocado da man zaitun sun kasance mafi tasiri wajen haɓaka HDL, “mai kyau” cholesterol.

A cikin berayen, man avocado na iya rage triglycerides na jini da matakan LDL cholesterol, da ƙananan hawan jini (,).

'Yan karatu a cikin dabbobi nuna cewa avocado mai na iya amfani da lafiyar zuciya, gami da rage hawan jini da matakan cholesterol na jini.

3. Maɗaukaki a cikin Lutein, Antioxidant Wannan yana da fa'idodi ga Idanun

Man Avocado shine kyakkyawan tushen tushen lutein, carotenoid wanda yake da sauƙi a idanunku ().

Yana aiki azaman antioxidant wanda ke da fa'idodi ga lafiyar ido ().

Cin abinci mai yawa na lutein na iya rage haɗarin ciwon ido da cutar sankarau, waɗanda sune cututtukan ido da suka shafi shekaru (,).

Jikin ku baya samar da lutein, saboda haka dole ne ku samo shi daga abincinku ().

Lutein shine carotenoid da aka samo a cikin man avocado. Wannan sinadarin na inganta lafiyar ido kuma yana iya rage barazanar cututtukan ido masu alaka da shekaru.

4. Inganta Tsotsan Abubuwa Masu Mahimmanci

Wasu abubuwan gina jiki suna buƙatar mai don jikin ku ya sha.

Daga cikin wadannan akwai maganin kara kuzarin kaidin, wadanda sune launukanda ake samu a cikin abinci mai yawa.

Koyaya, 'ya'yan itatuwa da kayan marmari masu wadataccen carotenoids yawanci ƙananan mai ne.

Wani karamin binciken ya gano cewa kara man avocado a cikin salad tare da karas, latas na romaine da alayyaho, yana kara shayin carotenoids ().

Thearin ya kasance mai mahimmanci, ko kuma 4.3 zuwa 17.4-ninki, idan aka kwatanta shi da salad ba tare da kitse ba.

Akwai kyakkyawan dalili don haɗawa da lafiyayyen tushen mai kamar mai avocado lokacin cin kayan lambu, saboda yana iya ƙara shayar maganin antioxidants na carotenoid har zuwa ninki 17.

5. Zai Iya Rage Alamomin Ciwon Mara

Arthritis cuta ce da ke tattare da kumburi mai haɗari. Yana da yawa sosai kuma yana shafar miliyoyin mutane a duk duniya.

Osteoarthritis shine mafi yawan cututtukan arthritis. Yana hade da lalacewar guringuntsi a cikin gidajen abinci.

Yawancin bincike sun gano cewa abubuwan da aka samo daga avocado da waken soya, wanda ake kira avocado / soybe wadanda ba za a iya bayyana su ba, na iya rage zafi da taurin da ke tattare da cutar sanyin kashi (,,,).

Cirewar yana da amfani musamman ga mutanen da suke fama da cutar sanyin gwiwa da gwiwa.

Karatuttukan da yawa sun bayar da rahoton cewa, hada sinadarin avocado da mai na waken soya zai iya taimakawa alamomin cutar sanyin kashi.

6. Zai Iya Taimakawa wajen Rigakafin Cututtukan Guda

Abubuwan da aka samo daga avocado da waken soya bazai iya zama mai amfani kawai akan cututtukan zuciya ba.

Wasu shaidu sun ba da shawarar cewa wannan haɗin na iya taimakawa wajen hana cutar lokaci-lokaci, wanda ake kira cututtukan ɗanko.

Wannan cututtukan mai kumburi na iya haɗawa da alamomi kamar ja da gumis na jini, da warin numfashi da raunin kashi da nama kusa da hakora ().

A cikin yanayi mafi munin yanayi, yana iya haifar da asarar haƙori.

Dangane da wani bincike da aka gudanar a cikin kwayoyin halitta na kasusuwa da kuma kayan aiki na zamani, abubuwan da ba za a iya saka su ba na avocado / waken soya za su iya toshe wani furotin da ake kira IL1B ()

Wannan furotin yana inganta kumburi kuma shine babban direban lalata nama da asarar kashi cikin cututtukan ɗanko.

Avocado da ruwan man waken soya suna nuna tasirin anti-inflammatory ta hanyar toshe furotin da ke haifar da nama da ƙashin kashi.

7. Yana Inganta Fata da Inganta warkar da rauni

Acid mai mai a cikin man avocado ya bayyana yana da amfani ga fata.

Studyaya daga cikin bincike a cikin marasa lafiya 13 ya gano cewa cream mai ɗauke da man avocado da bitamin B12 ya inganta alamun psoriasis bayan makonni 12 na jiyya ().

Hakanan an yi nazarin mai na Avocado don ikonsa na magance raunin fata, kuma karatu a cikin beraye ya gano cewa zai iya hanzarta warkar da rauni (,).

Smallaya daga cikin ƙananan bincike a cikin mutane ya gano cewa bitamin B12 cream mai ɗauke da man avocado ya inganta alamun psoriasis. Karatu a cikin beraye sun gano cewa man avocado yana inganta saurin raunuka.

8. Batun Tsattsauran Ra'ayin Mutane

Antioxidants suna yaƙi da lalacewar salula wanda ya haifar da ƙwayoyin cuta masu kyauta, waɗanda abubuwa ne masu lalacewa na metabolism.

Matsayi mai yawa daga cikinsu na iya haifar da gajiya mai narkewa, wanda na iya taimakawa ga cututtuka kamar nau'in 2 na ciwon sukari da cututtukan zuciya (,).

Ta hanyar bawa electrons kyauta, antioxidants na iya kawar da su, ya hana su haifar da lahani.

Yawancin nau'ikan ra'ayoyin masu kyauta suna wanzu, amma masu haɓakar oxygen, waɗanda aka sani da nau'in oxygen mai amsawa (ROS), sune suka fi damuwa.

Mitochondria, sassan kwayar halitta da ke samar da makamashi, sune manyan hanyoyin ROS ().

Dangane da wani bincike a cikin berayen masu ciwon sukari, man avocado na iya kare kan cutarwa daga cutarwa ta hanyar shigar da mitochondria ().

Da zarar an kai can, to zai iya kawar da ƙwayoyin cuta na kyauta kuma ya hana su lalata wannan mahimmin kwayar halitta.

A cikin berayen, man avocado na iya shiga cikin sel mitochondria kuma ya rage samar da cutuka masu saurin cutarwa.

9. Yana Da Sauƙin Amfani

Na ƙarshe ba fa’idar kiwon lafiya bane, amma har yanzu yana da mahimmanci.

Yana da gaskiyar cewa man avocado yana da kyau sosai kuma yana da sauƙin haɗawa cikin abincinku.

Misali, ana iya shansa da sanyi, amma kuma yana da lafiyayyen kuma lafiyayyen mai dafa abinci domin asid acids yana da karko a babban zafi ().

Anan akwai wasu hanyoyi don ƙara man avocado a abincinku:

• Aara tablespoon zuwa smoothie.
• Yi wanka a kan salatin.
• Yi amfani dashi azaman marinade don gasa nama.
• Hada da shi lokacin yin burodi.
• Yi amfani dashi a cikin mayo na gida.
• Ki kwaba shi a kan kayan lambu kafin a soya shi.
• Top hummus kashe tare da shi.
• Araɗa shi a kan miya mai sanyi, kamar gazpacho.

Bugu da ƙari, ana amfani da man avocado a wasu lokuta a kayan shafawa da kayayyakin kula da fata (28).

Za'a iya amfani da man Avocado ta hanyoyi da yawa. Ana iya ƙara shi sanyi ga salati ko santsi, kuma yana da kyau don girki, gasa ko yin burodi.

10. Wani Abu kuma?

Idan kana son gwada man avocado, ka tabbata ka sayi sigar da aka matse domin sanya cikakken fa'idodin kiwon lafiyar da aka jera a wannan labarin.

Aƙarshe, idan kuna sha’awar koyo game da fa’idar lafiyar ɗan itacen avocado da kanta, to ku duba wannan labarin: 12 Abubuwan Fa'idodi na Avocado.