Melemo e 12 e pakiloeng ea bophelo bo botle ea avocado

Litaba

• 1. Avocado e na le phepo e tsotehang
• 2. Li na le Potassium e ngata ho feta libanana
• 3. Avocado e na le mafura a mafura a pelo a phetseng hantle
• 4. Li-avocado li Behiloe ka Faeba
• 5. Ho ja li-avocado ho ka fokotsa li-cholesterol le li-Triglyceride
• 6. Batho ba jang li-avocado ba rata ho phela hantle
• 7. Mafura a Tsona a Ka U Thusa Ho monya Limatlafatsi Lijong Tsa Limela
• 8. Li-avocado li na le li-antioxidants tse matla tse ka sireletsang mahlo a hau
• 9. Avocado E Ka Thusa Ho Thibela Kankere
• 10. Mokelikeli oa Avocado o Ka Thusa Ho Fokotsa Matšoao a Ramatiki
• 11. Ho ja Avocado ho ka u thusa ho theola boima ba 'mele
• 12. Avocado e Monate hape e Bonolo ho e Kopanya Lijong Tsa Hau
• Ntlha ea Bohlokoa
• Mokhoa oa ho khaola avocado

Avocado ke tholoana e ikhethang.

Le ha litholoana tse ngata li na le lik'habohaedreite haholo, avocado e na le mafura a mangata a phetseng hantle.

Liphuputso tse ngata li bonts'a hore e na le melemo e matla ea bophelo bo botle.

Mona ke melemo ea 12 ea bophelo ba avocado e tšehelitsoeng ke lipatlisiso tsa mahlale.

1. Avocado e na le phepo e tsotehang

Avocado ke tholoana ea sefate sa avocado, e tsejoang ka mahlale e le Persea americana ().

Tholoana ena e ratoa haholo ka boleng ba eona bo phahameng ba limatlafatsi 'me e eketsoa lijaneng tse fapaneng ka lebaka la tatso ea eona e ntle le sebopeho se setle. Ke motsoako o ka sehloohong oa guacamole.

Matsatsing ana, avocado e fetohile lijo tse tsebahalang haholo har'a batho ba tsotellang bophelo bo botle. Hangata ho thoe ke lijo tse monate haholo, e leng ho sa makatseng ho fuoa thepa ea eona ea bophelo bo botle ().

Hona le mefuta e mengata ea avocado e fapaneng ka sebopeho le 'mala - ho tloha ka sebopeho sa pere ho ea chitja le botala ho ba botsho. Li ka boela tsa bekha kae kapa kae ho tloha ho li-ounger tse 220 ho isa ho tse boima ba lik'hilograma tse 1,4.

Mofuta o tsebahalang haholo ke avocado ea Hass.

Hangata e bitsoa pere ea alligator, e hlalosang haholo, kaha e tloaetse ho bōpeha joaloka pere 'me e na le letlalo le botala bo botenya joalo ka alligator.

Nama e botala bo mosehla kahare ho litholoana e ea jeoa, empa letlalo le peo lia lahloa.

Avocado e na le phepo e ntle 'me e na le limatlafatsi tse fapaneng, ho kenyeletsoa livithamini le liminerale tse 20 tse fapaneng.

Mona ke tse ling tsa limatlafatsi tse ngata ka ho fetisisa, ka gram e le 'ngoe ea ligrama tse 100 (3).

• Vithamine K: 26% ea boleng ba letsatsi le letsatsi (DV)
• Folate: 20% ea DV
• Vithamine C: 17% ea DV
• Potasiamo: 14% ea DV
• Vithamine B5: 14% ea DV
• Vithamine B6: 13% ea DV
• Vithamine E: 10% ea DV
• E boetse e na le palo e nyane ea magnesium, manganese, koporo, tšepe, zinc, phosphorus le livithamini A, B1 (thiamine), B2 (riboflavin) le B3 (niacin).

Sena se tla ka lik'halori tse 160, ligrama tse 2 tsa protheine le ligrama tse 15 tsa mafura a phetseng hantle. Le ha e na le ligrama tsa 9 tsa carbs, tse 7 tsa tsona ke fiber, ka hona ho na le li-carb tsa 2 feela, e leng se etsang hore e be lijo tsa limela tse nang le carb e tlase.

Li-avocado ha li na cholesterol kapa sodium 'me li na le mafura a mangata. Ke kahoo li ratang litsebi tse ling tse lumelang hore lintho tsena li kotsi, e leng taba eo ho phehisanoang khang ka eona.

Avocado ke tholoana e tala, e bōpehileng joaloka pere eo hangata e bitsoang "pere ea alligator." E na le mafura a phetseng hantle, fiber le limatlafatsi tse fapaneng tsa bohlokoa.

2. Li na le Potassium e ngata ho feta libanana

Potasiamo ke phepo eo batho ba bangata ba sa e fumaneng e lekaneng (4).

Phepo ena e thusa ho boloka li-gradients tsa motlakase liseleng tsa 'mele oa hau mme e etsa mesebetsi e fapaneng ea bohlokoa.

Li-avocado li na le potasiamo e ngata haholo. Phakete ea 3.5-ounce (100-gram) e sebelisang liperesente tse 14% ea chelete ea letsatsi le letsatsi e khothalletsoang (RDA), ha e bapisoa le 10% ea libanana, e leng lijo tse tloaelehileng tsa potasiamo e phahameng (5).

Liphuputso tse 'maloa li bonts'a hore ho ba le phepo e ngata ea potasiamo ho amana le khatello ea mali e fokotsitsoeng, e leng kotsi e kholo ea tlhaselo ea pelo, setorouku le ho hloleha ha liphio ().

Potassium ke diminerale ea bohlokoa eo batho ba bangata ba sa e fumaneng e lekaneng. Li-avocado li na le potasiamo e ngata haholo, e lokelang ho ts'ehetsa maemo a khatello ea mali a phetseng hantle.

3. Avocado e na le mafura a mafura a pelo a phetseng hantle

Avocado ke lijo tse mafura haholo.

Ebile, 77% ea likhalori tse ho eona li tsoa mafura, ho e etsa e 'ngoe ea lijo tsa limela tse mafura ka ho fetesisa tse teng.

Empa ha li na mafura feela. Boholo ba mafura a avocado ke oleic acid - monounsaturated fatty acid eo hape e leng karolo e kholo ea oli ea mohloaare ebile ho lumeloa hore e ikarabella bakeng sa melemo e meng ea eona ea bophelo bo botle.

Asiti ea Oleic e amahanngoa le ho fokotsa ho ruruha mme e bonts'itsoe hore e na le litlamorao tse ntle liphatseng tsa lefutso tse amanang le mofetše (,,,).

Mafura a avocado le ona a manganga ho moea o kenang mochesong, a etsa oli ea avocado khetho e nepahetseng le e bolokehileng ea ho pheha.

Avocado le oli ea avocado li na le monounsaturated oleic acid e ngata, e nang le mafura a phetseng hantle a pelo eo ho lumeloang hore ke lebaka le leng la mantlha la melemo ea oli ea mohloaare.

4. Li-avocado li Behiloe ka Faeba

Faeba ke limatlafatsi tse ling tseo avocado li ruileng ho tsona.

Ke taba ea limela e sa hloneheng e ka tlatsetsang ho fokotsa boima ba 'mele, ea fokotsa li-spikes tsa tsoekere maling' me ea hokahanngoa ka matla le kotsi e tlase ea mafu a mangata (,,).

Phapang hangata e etsoa lipakeng tsa faeba e qhibilihang le e sa qhibilihang.

Faeba e qhibilihang e tsebahala ka ho fepa libaktheria tse nang le botsoalle ka maleng, tse bohlokoa haholo molemong oa tšebetso ea 'mele ().

3.5-ounce (100-gram) e fanang ka lipakete tsa avocado e fana ka ligrama tse 7 tsa fiber, e leng 27% ea RDA.

Hoo e ka bang 25% ea fiber ea avocado e qhibiliha, ha 75% e sa qhibilihe ().

Avocado e atisa ho rua fiber - e ka bang 7% ka boima ba 'mele, e leng holimo haholo ha e bapisoa le lijo tse ling tse ngata. Faeba e ka ba le melemo ea bohlokoa bakeng sa tahlehelo ea boima ba 'mele le bophelo bo botle ba' mele.

5. Ho ja li-avocado ho ka fokotsa li-cholesterol le li-Triglyceride

Lefu la pelo ke sesosa se tloaelehileng sa lefu lefats'eng ().

Hoa tsebahala hore matšoao a mali a 'maloa a hokahane le kotsi e eketsehang.

Sena se kenyelletsa k'holeseterole, triglycerides, matšoao a ho ruruha, khatello ea mali le tse ling tse fapaneng.

Liphuputso tse robeli tse laoloang ho batho li hlahlobile litlamorao tsa avocado ho a mang a mabaka ana a kotsi.

Boithuto bona bo bontšitse hore avocado e ka (,,,,,,,):

• Fokotsa likarolo tsohle tsa k'holeseterole haholo.
• Fokotsa triglycerides ea mali ho fihlela ho 20%.
• Cholesterol e tlase ea LDL ho fihlela ho 22%.
• Eketsa cholesterol ea HDL (e ntle) ho fihlela ho 11%.

E 'ngoe ea lithuto li fumane hore ho kenyelletsa avocado phepong e se nang mafura haholo, meroho ea meroho e ntlafalitse boemo ba k'holeseterole haholo).

Leha liphetho tsa bona li khahla, ho bohlokoa ho hlokomela hore lithuto tsohle tsa batho li ne li le nyane ebile li le nako e khuts'oane, ho kenyeletsoa feela batho ba 13-37 ba nang le nako ea libeke tse 1-4.

Liphuputso tse ngata li bontšitse hore ho ja avocado ho ka ntlafatsa maemo a kotsi a lefu la pelo joalo ka "LDL" e "mpe" le "e ntle" ea HDL, hammoho le triglycerides ea mali.

6. Batho ba jang li-avocado ba rata ho phela hantle

Phuputso e 'ngoe e shebile mekhoa ea phepo le bophelo bo botle ba batho ba jang li-avocado.

Ba hlahlobile lintlha ho tsoa ho bankakarolo ba 17,567 phuputsong ea NHANES naheng ea Amerika.

Bareki ba avocado ba fumanoe ba phetse hantle ho feta batho ba sa jeng tholoana ena.

Ba ne ba e-na le phepo e phahameng haholo ea limatlafatsi 'me ba ne ba ka ba halofo ea monyetla oa ho ba le lefu la ts'oaetso, sehlopha sa matšoao a kotsi e kholo ho lefu la pelo le lefu la tsoekere ().

Batho ba jang li-avocado khafetsa le bona ba ne ba le boima bo tlase, ba na le BMI e tlase le mafura a mpeng haholo. Ba ne ba boetse ba na le "cholesterol" e ntle ea HDL "e ntle".

Leha ho le joalo, khokahano ha e bolele ho baka, mme ha ho na tiiso ea hore li-avocado li bakile batho bana hore ba phele hantle.

Ka hona, thuto ena ha e na boima bo boholo.

Phuputso e 'ngoe ea lijo e fumane hore batho ba jang li-avocado ba na le phepo e phahameng haholo' me ba na le kotsi e tlase ea ts'oaetso ea metabolism.

7. Mafura a Tsona a Ka U Thusa Ho monya Limatlafatsi Lijong Tsa Limela

Ha ho tluoa tabeng ea limatlafatsi, ho noa ha hao hase eona feela ntho ea bohlokoa.

Hape o hloka ho tseba ho monya limatlafatsi tsena - li tlose 'meleng oa hau, moo li ka sebelisoang.

Limatlafatsi tse ling li qhibiliha ka mafura, ho bolelang hore li hloka ho kopanngoa le mafura e le hore li ka sebelisoa.

Li-vithamine A, D, E le K li qhibiliha mafura, hammoho le li-antioxidants tse kang carotenoids.

Phuputso e 'ngoe e bontšitse hore ho eketsa avocado kapa oli ea avocado ho salate kapa salsa ho ka eketsa ho monya antioxidant 2.6- ho 15-fold ().

Kahoo, ha se avocado feela e nang le phepo e ntle, e ka eketsa boleng ba limatlafatsi lijong tse ling tsa limela tseo u li jang.

Lena ke lebaka le letle la ho lula u kenyelletsa mohloli o mafura o phetseng hantle ha u ja meroho. Ntle ho eona, limatlafatsi tse ngata tse ntle tsa semela li tla senyeha.

Boithuto bo bontšitse hore ho ja avocado kapa oli ea avocado le meroho ho ka eketsa haholo palo ea li-antioxidants tseo u li jang.

8. Li-avocado li na le li-antioxidants tse matla tse ka sireletsang mahlo a hau

Hase feela li-avocado tse eketsang ho kenella ha antioxidant lijong tse ling, hape li na le li-antioxidants ka botsona.

Sena se kenyelletsa carotenoids lutein le zeaxanthin, tse bohlokoa haholo bakeng sa bophelo bo botle ba mahlo (, 28).

Liphuputso li bonts'a hore li hokahane le kotsi e fokotsehileng haholo ea lera la mahlo le ho senyeha ha macular, tse atileng ho batho ba baholo ba baholo (,).

Ka hona, ho ja li-avocado ho lokela ho ruisa bophelo ba mahlo a hau nako e telele.

Li-avocado li na le li-antioxidants tse ngata, ho kenyeletsoa lutein le zeaxanthin. Limatlafatsi tsena li bohlokoa haholo bakeng sa bophelo bo botle ba mahlo le ho fokotsa menyetla ea ho senyeha ha macular le lera la mahlo.

9. Avocado E Ka Thusa Ho Thibela Kankere

Ho na le bopaki bo fokolang ba hore avocado e ka ba molemo kalafong ea mofetše le thibelo.

Liphuputso tsa li-test-tube li fana ka maikutlo a hore e ka thusa ho fokotsa litla-morao tsa chemotherapy ho li-lymphocyte tsa batho ().

Ho hlahisitsoe sehlahisoa sa avocado ho thibela kholo ea lisele tsa mofetše oa senya ka laboratoring ().

Leha ho le joalo, hopola hore lithuto tsena li ne li etsoa liseleng tse ka thoko 'me ha se hakaalo hore li paka se ka etsahalang kahare ho batho. Patlisiso e thehiloeng ho batho ha e fumanehe.

Boithuto bo bong ba li-test-tube bo bonts'itse hore limatlafatsi tse li-avocado li ka ba le melemo ea ho thibela mofetše oa tšoelesa ea senya le ho theola litlamorao tsa chemotherapy. Leha ho le joalo, lipatlisiso tsa batho lia haella.

10. Mokelikeli oa Avocado o Ka Thusa Ho Fokotsa Matšoao a Ramatiki

Ramatiki ke bothata bo tloaelehileng linaheng tsa Bophirimela. Hona le mefuta e mengata ea boemo bona, eo hangata e leng mathata a sa foleng ao batho ba nang le ona bophelo bohle ba bona.

Liphuputso tse ngata li fana ka maikutlo a hore lihlahisoa tsa oli tsa avocado le tsa soya - tse bitsoang avocado le li soya tse sa khoneheng - li ka fokotsa osteoarthritis (,).

Hore na li-avocado ka botsona li na le phello ena ho ntse ho tla bonahala.

Boithuto bo bontšitse hore lihlahisoa tsa oli ea avocado le ea soya li ka fokotsa haholo matšoao a osteoarthritis.

11. Ho ja Avocado ho ka u thusa ho theola boima ba 'mele

Ho na le bopaki bo bong ba hore li-avocado ke lijo tse bonolo tsa ho theola boima ba 'mele.

Phuputsong e 'ngoe, batho ba jang avocado ka lijo ba ile ba ikutloa ba khotsofetse ho feta 23% mme ba ba le takatso e tlase ea 28% ea ho ja lihora tse 5 tse latelang, ha ba bapisoa le batho ba sa kang ba ja tholoana ena ().

Haeba sena se ka etsahala kamora nako e telele, ebe ho kenyelletsa li-avocado lijong tsa hau ho ka u thusa ka tlhaho ho ja likhalori tse fokolang mme ho u nolofalletse ho khomarela mekhoa e metle ea ho ja.

Li-avocado li boetse li na le fiber e ngata ebile e na le li-carbs tse tlase haholo, litšoaneleho tse peli tse lokelang ho thusa ho khothaletsa tahlehelo ea boima ba 'mele hape, bonyane maemong a phepo e nepahetseng, e thehiloeng lijong.

Li-avocado li ka thusa ho theola boima ba 'mele ka ho u fa nako e telele le ho u etsa hore u je li-calories tse fokolang. Li boetse li na le fiber e ngata ebile li na le li-carbs tse tlase, tse ka khothalletsang boima ba 'mele.

12. Avocado e Monate hape e Bonolo ho e Kopanya Lijong Tsa Hau

Li-avocado ha li phele hantle feela, hape li monate ka mokhoa o makatsang 'me li tsamaea le mefuta e mengata ea lijo.

U ka li kenya lisalateng le lipisetsong tse fapaneng kapa ua li tšela ka khaba ebe u li ja li sa hlaka.

Li na le botlolo bo botle, bo nang le mafura, 'me bo kopane hantle le lisebelisoa tse ling.

Se boleloang haholo ke guacamole, eo mohlomong e leng ts'ebeliso e tummeng ea li-avocado. E kenyelletsa avocado hammoho le lisebelisoa tse kang letsoai, konofolo, kalaka le tse ling tse 'maloa ho latela risepe.

Avocado hangata e nka nako ho butsoa 'me e lokela ho ikutloa e le bonolo hanyane ha e butsoitse. Limatlafatsi tse leng avocado li ka kopanya le ho soeufala kapele kamora ho li beha nama, empa ho eketsa lero la lemone ho lokela ho fokotsa ts'ebetso ena.

Li-avocado li na le setlolo se setlolo, se ruileng, se mafura 'me se kopane hantle le lisebelisoa tse ling. Ka hona, ho bonolo ho eketsa tholoana ena lijong tsa hau. Ho sebelisa lero la lemone ho ka thibela li-avocado tse sehiloeng hore li se soothoe kapele.

Ntlha ea Bohlokoa

Avocado ke lijo tse tsoileng matsoho, tse nang le limatlafatsi, tseo bongata ba tsona li haelloang ke lijo tsa sejoale-joale.

Ke batho ba botsoalle ba ho fokotsa boima ba 'mele, ba phetseng hantle' meleng 'me, qetellong, ba latsoa monate o makatsang.

Mokhoa oa ho khaola avocado