Melemo ea 9 ea Bophelo bo Thehiloeng Bopaking ba Oli ea Avocado

Litaba

• 1. Re ruile Oleic Acid, Mafura a phetseng hantle haholo
• 2. E fokotsa Cholesterol mme e ntlafatsa bophelo ba pelo
• 3. Holimo Lutein, Antioxidant e nang le melemo bakeng sa mahlo
• 4. E ntlafatsa ho monya limatlafatsi tsa bohlokoa
• 5. E ka Fokotsa Matšoao a Ramatiki
• 6. Eka Thusa Ho Thibela Mafu a Marang-rang
• 7. E ntlafatsa Letlalo mme e Ntlafatsa Pholiso ea Maqeba
• 8. Neutralizes Free Radicals
• 9. Ho bonolo haholo ho e sebelisa
• 10. Ho na le eng kapa eng?

Avocado ke tholoana e sa tloaelehang.

Ho fapana le litholoana tse ngata, e na le mafura a phetseng hantle 'me hangata e sebelisoa ho hlahisa oli (1).

Le hoja oli ea avocado e sa tsejoe hantle joaloka oli ea mohloaare, e ntse e le monate joalo.

Oli ea avocado le eona e na le melemo e mengata, haholo e amanang le lihlahisoa tsa eona tsa li-antioxidants le mafura a phetseng hantle.

Mona ke melemo ea 9 ea bophelo bo botle ba oli ea avocado.

1. Re ruile Oleic Acid, Mafura a phetseng hantle haholo

Oli ea avocado ke oli ea tlhaho e hatisoang ho tloha makhasi a avocado.

Hoo e ka bang 70% ea oli ea avocado e na le asiti ea oleic e phetseng hantle pelong, e nang le omega-9 fatty acid (2).

Asiti ena e mafura le eona ke karolo ea mantlha ea oli ea mohloaare, 'me ho lumeloa hore e ikarabella molemong oa melemo ea eona ea bophelo bo botle ().

Ho feta moo, hoo e ka bang 12% ea oli ea avocado e mafura a mangata mme hoo e ka bang 13% ke mafura a polyunsaturated.

Le ha oli ea avocado e na le omega-6 e phahameng ho isa ho omega-3 ratio (13: 1), sena ha sea lokela ho tšoenyeha kaha kakaretso ea omega-6 e batla e le tlase.

Asiti e nang le mafura a mangata ka ho fetisisa oli ea avocado ke oleic acid, e leng acid e mafura e fanang ka melemo e mengata ea bophelo bo botle.

2. E fokotsa Cholesterol mme e ntlafatsa bophelo ba pelo

Liphuputso tse 'maloa liphoofolong li tlalehile melemo ea bophelo bo botle ba pelo.

Phuputso e 'ngoe ea mmutla e bapisitse oli ea avocado le coconut, olive le oli ea poone. E fumane hore oli ea avocado e na le litlamorao tse ntle maemong a mali a k'holeseterole ().

Ho feta moo, ho ile ha fumanoa hore oli ea avocado le oli ea mohloaare ke tsona tse atlehang haholo ho eketsa HDL, e leng "cholesterol" e "ntle".

Likhoto, oli ea avocado e ka fokotsa triglycerides ea mali le li-cholesterol tsa LDL, hammoho le khatello e tlase ea mali (,).

Liphuputso tse 'maloa liphoofolong li bonts'a hore oli ea avocado e ka thusa bophelo bo botle ba pelo, ho kenyeletsoa le khatello ea mali le mali a k'holeseterole ea mali.

3. Holimo Lutein, Antioxidant e nang le melemo bakeng sa mahlo

Oli ea avocado ke mohloli o motle oa lutein, carotenoid eo ka tlhaho e fumanoang mahlong a hau ().

E sebetsa joalo ka antioxidant e nang le melemo bakeng sa bophelo bo botle ba mahlo ().

Ho ja lutein e ngata ho ka fokotsa kotsi ea lera la mahlo le ho holofala ha 'mele, e leng mafu a mahlo a amanang le lilemo tse ngata (,).

'Mele oa hau ha o hlahise lutein, ka hona o tlameha ho o fumana ho tsoa lijong tsa hau ().

Lutein ke carotenoid e fumanoang ka oli ea avocado. Phepo ena e ntlafatsa bophelo ba mahlo mme e ka fokotsa menyetla ea mafu a mahlo a amanang le lilemo.

4. E ntlafatsa ho monya limatlafatsi tsa bohlokoa

Limatlafatsi tse ling li hloka mafura e le hore li ka ananeloa ke 'mele oa hau.

Har'a tsona ke li-antioxidants tsa carotenoid, e leng mebala e fumanehang lijong tse ngata tsa limela.

Leha ho le joalo, litholoana le meroho e nang le carotenoids hangata ha e na mafura.

Phuputso e 'ngoe e nyane e fumane hore ho eketsa oli ea avocado salate ka lihoete, lettuce ea Roma le sepinichi, ho ekelitse ho kenella ha carotenoids ().

Keketseho e ne e le kholo, kapa 4.3 ho isa ho 17.4, ha e bapisoa le salate e se nang mafura.

Ho na le lebaka le letle la ho kenyelletsa mohloli o mafura o phetseng hantle joalo ka oli ea avocado ha u ja meroho, hobane e ka eketsa ho monya li-antioxidants tsa carotenoid ho fihlela makhetlo a 17.

5. E ka Fokotsa Matšoao a Ramatiki

Ramatiki ke lefu le amanang le ho ruruha ho bohloko ha manonyello. E tloaelehile haholo ebile e ama batho ba limilione lefatšeng ka bophara.

Osteoarthritis ke mofuta o atileng ka ho fetisisa oa ramatiki. E amahanngoa le ho senyeha ha lefufuru manonyellong.

Liphuputso tse ngata li fumane hore likarolo tse tsoang ho avocado le oli ea soya, tse bitsoang avocado / soya unsaponifiable, li ka fokotsa bohloko le ho satalla ho amanang le lefu la masapo a mabeli (,,,).

Mokelikeli o bonahala o le molemo haholo ho batho ba nang le letheka le lengole osteoarthritis ().

Liphuputso tse ngata li tlalehile hore motsoako oa avocado le oli ea soya e ka kokobetsang matšoao a lefu la masapo.

6. Eka Thusa Ho Thibela Mafu a Marang-rang

Lihlahisoa tse tsoang ho avocado le oli ea soya li kanna tsa se be molemo feela khahlano le ramatiki.

Bopaki bo bong bo fana ka maikutlo a hore motswako ona o ka thusa hape ho thibela lefu la periodontal, leo hape le bitsoang lefu la marenene.

Lefu lena la ho ruruha le ka kenyelletsa matšoao a kang marenene a khubelu le a tsoang mali, phefumoloho e mpe le ho senyeha ha masapo le lisele tse potileng meno ().

Maemong a mabe ka ho fetesisa, e ka baka tahlehelo ea leino.

Ho ea ka phuputso e entsoeng ka lisele tsa masapo le lisele tsa nako, li-avocado / li-soya tse sa khonehang li ka thibela protheine e bitsoang IL1B ().

Protheine ena e khothalletsa ho ruruha 'me ke eona mokhanni ea ka sehloohong oa tšenyo ea lisele le tahlehelo ea masapo lefung la marenene.

Lihlahisoa tsa avocado le oli ea soya li bonts'a litlamorao tse khahlano le ho ruruha ka ho thibela protheine e bakang tahlehelo ea lisele le masapo.

7. E ntlafatsa Letlalo mme e Ntlafatsa Pholiso ea Maqeba

Mafura a mafura a avocado a bonahala a le molemo letlalong la hao.

Phuputso e 'ngoe ho bakuli ba 13 e fumane hore tranelate e nang le oli ea avocado le vithamine B12 li ntlafalitse matšoao a psoriasis kamora libeke tse 12 tsa kalafo ().

Ho boetse ho ithutiloe ka oli ea avocado ka bokhoni ba eona ba ho phekola likotsi tsa letlalo, mme lithuto tsa likhoto li fumane hore e ka potlakisa pholiso ea maqeba (,).

Phuputso e 'ngoe e nyane bathong e fumane hore tranelate ea vithamine B12 e nang le oli ea avocado e ntlafalitse matšoao a psoriasis. Boithuto ka likhoto bo fumane hore oli ea avocado e khothaletsa pholiso ea kapele ea maqeba.

8. Neutralizes Free Radicals

Li-antioxidants li loantša tšenyo ea lisele tse bakoang ke li-radicals tsa mahala, e leng lihlahisoa tsa metabolism.

Likarolo tse phahameng tsa tsona li ka baka khatello ea mali, e ka tlatsetsang ho mafu a kang lefu la tsoekere la mofuta oa 2 le lefu la pelo (,).

Ka ho fa lielektrone mahala, li-antioxidants li ka li fokotsa, tsa li thibela ho baka kotsi.

Mefuta e mengata ea li-radicals tsa mahala e teng, empa li-radicals tse tsoang ho oksijene, tse tsejoang e le mefuta ea oksijene e sebetsang (ROS), ke eona e amehang haholo.

Mitochondria, litho tsa sele tse hlahisang matla, ke mehloli e meholo ea ROS ().

Ho ea ka phuputso e 'ngoe ea likhoto tsa batho ba nang le lefu la tsoekere, oli ea avocado e ka itšireletsa khahlanong le litlamorao tse mpe tsa li-radical mahala ka ho kena mitochondria ().

Ha e se e le moo, e khona ho fokotsa li-radicals tsa mahala le ho li thibela ho senya setho sena sa bohlokoa sa sele.

Likhoto, oli ea avocado e khona ho kenya mitochondria le ho fokotsa tlhahiso ea li-radical tse kotsi tse sa lefelloeng.

9. Ho bonolo haholo ho e sebelisa

Ea ho qetela ha se molemo oa bophelo bo botle, empa e ntse e le bohlokoa haholo.

Ke taba ea hore oli ea avocado e sebetsa haholo ebile e bonolo ho e kenyelletsa lijong tsa hau.

Mohlala, e ka jeoa e bata, empa hape ke oli ea ho pheha e bolokehileng le e phetseng hantle hobane mafura a eona a mafura a tsitsitse mochesong o moholo ().

Mona ke mekhoa e 'maloa ea ho eketsa oli ea avocado lijong tsa hau:

• Kenya khaba ho smoothie.
• Koahela ka holim'a salate.
• E sebedise joalo ka marinade ea ho chesa nama.
• E kenyeletse ha o baka.
• E sebedise ho mayo e entsoeng ka maiketsetso.
• E tšela ka meroho pele u chesa.
• Hummus e holimo le eona.
• E tšela ka lisopho tse batang, tse kang gazpacho.

Ntle le moo, oli ea avocado ka linako tse ling e sebelisoa ho litlolo le lihlahisoa tsa tlhokomelo ea letlalo (28).

Oli ea avocado e ka sebelisoa ka litsela tse ngata. E ka eketsoa e bata ho lisalate kapa li-smoothies hape e ntle bakeng sa ho pheha, ho chesa kapa ho baka.

10. Ho na le eng kapa eng?

Haeba u batla ho leka oli ea avocado, etsa bonnete ba hore u reka mofuta o hatelletsoeng ke serame ho kotula melemo e felletseng ea bophelo bo botle e thathamisitsoeng sengolong sena.

Qetellong, haeba u rata ho ithuta ka melemo ea bophelo bo botle ba tholoana ea avocado ka boeona, sheba sengoloa sena: Melemo e 12 e Pakiloeng ea Avocado.