Shin Lafiya da Lafiya a Ci toa Seedan Kwarin?

Wadatacce

• Menene a cikin Zabin Avocado?
• Amfanin Lafiya
• Damuwa da Tsaro
• Yadda Ake Cin Seedan Avocado
• Layin .asa

Avocados suna da mashahuri sosai a kwanakin nan kuma sun yi kan hanyarsu ta menus a duk faɗin duniya.

Suna da matukar gina jiki, suna da kyau a cikin laushi kuma suna da sauƙin haɗawa cikin ɗanɗano, ɗanyen kayan zaki.

Kowane avocado yana da babban iri guda wanda yawanci ana zubar dashi, amma wasu mutane suna da'awar cewa yana da fa'idodin lafiya kuma ya kamata a ci.

Koyaya, wasu suna mamakin idan ma yana da lafiya a ci kwayayen avocado.

Wannan labarin yana bincika fa'idodin lafiyar kwayayen avocado, da yiwuwar damuwa game da lafiya.

Menene a cikin Zabin Avocado?

Itacen avocado an saka shi a cikin harsashi mai wahala kuma ya ƙunshi 13-18% na girman dukkan fruita fruitan itacen (1).

Bayani game da abun da ke ciki ya iyakance, amma yana dauke da nau'ikan kitsen mai mai yawa, zaren cin abinci, carbs da karamin furotin (2,,,).

Hakanan ana ɗaukar zuriya a matsayin tushen wadataccen ƙwayoyin cuta, gami da abubuwan da tsirrai ke fitarwa don kare kansu.

Yayinda wasu kwayoyin halittar jiki a cikin kwayayen avocado na iya samun kwayar antioxidant, wasu kuma ba zasu bayar da wani amfani na kiwon lafiya ba (2,).

Carbs a cikin ƙwayar avocado sun ƙunshi sitaci, tare da nauyin busassunsa kusan 75% sitaci. Sitaci ya kunshi dogon sarkar sugars, kuma masu bincike sun fara binciken yiwuwar amfani da shi a cikin kayayyakin abinci (6).

Irin na avocado ya kunshi galibi daga kitse mai mai, carbi a cikin sitaci da zaren abincin, da kuma karamin furotin da kuma nau'ikan kwayoyin halittar jiki.

Amfanin Lafiya

A Najeriya, ana amfani da ruwan 'ya'yan itacen avocado don sarrafa hawan jini ().

Ana la'akari da ƙwayoyin da ba sa amfani da su, kuma bincike na farko ya nuna cewa suna iya samun fa'idodin kiwon lafiya.

Da ke ƙasa akwai wasu hanyoyi masu yuwuwa waɗanda ƙwayar avocado na iya amfani da lafiyar ku:

• Cholesterol: An nuna ƙwayar iri ta Avocado don rage yawan cholesterol da “mara kyau” LDL cholesterol a cikin beraye ().
• Ciwon sukari: Yana iya rage matakan sukarin jini a cikin berayen masu ciwon sukari. Studyaya daga cikin binciken dabba ya nuna cewa yana da tasiri kamar maganin ciwon sukari (, 8).
• Ruwan jini: Nazarin dabba ya ba da shawarar cewa ɗakunan ƙwayar avocado na iya taimakawa shakatawar jijiyoyin jini, wanda ke taimakawa rage hawan jini, babban mawuyacin haɗari ga cututtukan zuciya (,).
• Antioxidant: Nazarin gwajin-bututu a kan ruwan kwaya avocado ya nuna cewa kwayar avocado na iya samun karfin sinadarin antioxidant mai karfi (2,).
• Kwayar cuta: Studyaya daga cikin binciken gwajin-bututu ya gano cewa ya dakatar da ci gaban Clostridium sporogenes, kwayoyin cuta masu haifarda spore ().
• Antifungal: Irin na Avocado ya hana haɓakar fungal a cikin karatun-bututu. Musamman, yana iya hanawa Candida albicans, yisti wanda yakan haifar da matsaloli a cikin hanji (,).

Duk da yake waɗannan binciken suna da alamar alkawura, lura cewa suna dogara ne akan bututun gwaji da nazarin dabbobi. Ana buƙatar ƙarin bincike na tushen ɗan adam kafin a yanke shawara (,).

Kari akan haka, wadannan karatuttukan akasarinsu suna amfani ne da kayan sarrafa iri-iri na avocado, ba dukkan zuriya da kanta ba (,,).

Karatu kan 'ya'yan itacen avocado suna ba da shawarar suna iya rage barazanar cututtukan zuciya da kuma yakar kwayoyin cuta da fungi. Koyaya, ana buƙatar ƙarin bincike a cikin mutane kafin a yanke shawara.

Damuwa da Tsaro

Akwai damuwa cewa wasu mahaɗan shuka a cikin kwayayen avocado, kamar su masu hanawa na trypsin da cyanogenic glycosides, na iya zama masu cutarwa ().

Gwajin lafiya kan kwayar avocado suna cikin matakan farko kuma an iyakance su ga karatun dabbobi.

Wani binciken Najeriya ya ba beraye ƙwayoyi masu yawan gaske na cire kwayar avocado sama da kwanaki 28 kuma ba a ga wata illa ba ().

Bugu da ƙari kuma, bisa la'akari da yawan jama'ar yankin na cin kwayayen avocado, ya kiyasta matsakaicin yawan cincin kwayar avocado a kowace rana ya zama 1.4 MG a kowace fam (3 MG a kowace kilogiram) na nauyin jiki a cikin manyan mutane ().

Wani binciken a cikin beraye ya gano cewa cire kwayar avocado bai nuna wata guba ba lokacin da aka shanye shi a cikin abubuwa masu yawa har zuwa 227 MG da laban (500 MG da kilogiram) na nauyin jiki kowace rana. Beraye waɗanda suka sha wannan ko matakin mafi girma na cire ƙwayoyin avocado sun mutu a cikin awanni 24 ().

Har ila yau, akwai damuwa cewa man iri na avocado na iya haifar da lahani, saboda an nuna shi don haɓaka enzymes da haɓaka kitse a cikin ƙwayoyin berayen (17, 18).

A halin yanzu, babu wadatattun shaidu da za a tabbatar da cewa kwayayen avocado ba su da kariya ga cin mutum, kamar yadda bincike ya zuwa yanzu ya gudana a cikin dabbobi.

Hakanan, tsarin hakar da aka yi amfani da shi a cikin karatun na iya canza tasirinsa a jikinku.

Bincike kan amincin kwayayen avocado ba su da yawa. Zai iya zama cutarwa ga beraye da beraye a cikin allurai masu yawa, kuma ba a san ko yana da haɗari ga cin ɗan adam ba.

Yadda Ake Cin Seedan Avocado

'Ya'yan Avocado suna da matukar wahala kuma dole ne a shirya su kafin a ci su.

Na farko, suna buƙatar bushewa a cikin tanda a babban zafin jiki na hoursan awanni. Wasu mutane suna busar da tsaba a cikin murhu na awanni biyu a 250°F (121°C).

Da zarar iri ya bushe, ana iya yankakken shi a sanya shi a cikin injin markade ko injin sarrafa abinci har sai ya zama gari.

Sannan za a iya kara hoda a cikin lamuran ko kuma a yi amfani da shi a shayin shayi, biredi ko tsoma.

Koyaya, busar da iri na iya rage abubuwan da ke kunshe da sinadarin antioxidant, don haka ƙila ba za ku girbe fa'idodin da kuke tsammani ba.

Lura cewa irin yana da ɗaci.Idan zaka kara shi a cikin santsen ka, ka tabbatar ka daidaita shi da wani zaki ta hanyar hada 'ya'yan itace, kamar ayaba ko wasu strawberries.

Mahimmanci, babu wata hujja da zata nuna cewa ƙwayar avocado tana da lafiya a ci. Wataƙila mafi kyawun ra'ayi ne don samun kofi na koren shayi ko dintsi na 'ya'yan itace, maimakon ɗaukar haɗari.

Idan ka yanke shawara ka gwada kwayar avocado, zai iya zama mafi kyau kawai ka ci shi lokaci-lokaci don rage yiwuwar cutarwa.

Ana bukatar busassun 'ya'yan Avocado, a yankasu a gauraya su kafin a ci su. Koyaya, tsarin bushewa na iya rage haɓakar antioxidant ɗin su da muhimmanci.

Layin .asa

Duk da yake karatun dabba da gwajin-bututu sun gano wasu fa'idodi na kwayayen avocado, shaidun da ke nuna fa'idodin lafiya ga mutane sun rasa.

Karatun dabbobi kuma ya nuna cewa yawan gaske na iya haifar da illa, duk da cewa babu wani karatun ɗan adam da ya bincika lafiyarsu.

A halin yanzu ba a ba da shawarar cin 'ya'yan itacen avocado ba.

Idan ka yanke shawara ka gwada kwaya avocado, to ka rage cin abincin ka dan rage kasadar illolin da zasu iya haifarwa.