Kwanan nan man avocado ya yi fice a cikin farin jini yayin da mutane da yawa ke koyon fa'idar haɗawalafiya tushen maicikin abincinsu.
Man avocado na iya amfanar lafiya ta hanyoyi da yawa. Yana da kyakkyawan tushen fatty acid da aka sani don tallafawa da kare lafiyar zuciya. Avocado kuma yana samar da manantioxidantda abubuwa masu hana kumburi, irin su carotenoids dabitamin E.
Ba wai kawai man avocado yana gina jiki ba, amma yana da aminci ga dafa abinci mai zafi kuma ana iya amfani dashi ta hanyoyi daban-daban don ƙirƙirar abinci mai daɗi da lafiya.
Maɗaukakin Fatty Acids Masu Inganta Lafiya
Avocadoman yana da yawa a cikin monounsaturated fatty acids (MUFA), waxanda suke kitse kwayoyin da za su iya taimakawa wajen rage LDL cholesterol din ku. cikakken fatty acid (SFA).
An danganta abincin da ke da kitse masu yawa tare da fa'idodin kiwon lafiya da yawa, gami da kariya daga yanayi kamar cututtukan zuciya. Wani binciken da ya ƙunshi bayanai akan mutane sama da 93,000 sun sami mutanen da suka cinye MUFAs dagatushen shukayana da ƙarancin haɗarin mutuwa daga cututtukan zuciya da kansa.
Wannan binciken ya nuna maye gurbin SFAs da MUFAs daga tushen dabba tare da irin wannan abincin caloric na MUFAs daga tushen shuka yana rage haɗarin mutuwa gaba ɗaya.3
Wani bincike ya nuna lokacin da MUFAs daga abinci na shuka ya maye gurbin SFAs, fats mai trans, kocarbohydrates mai ladabi, haɗarin cututtukan zuciya yana raguwa sosai.
Har ila yau, daya daga cikin manyan kitse a cikin man avocado, oleic acid, na iya taimakawa wajen tallafawa nauyin jiki mai kyau ta hanyar daidaita yawan cin abinci da makamashi da rage kitsen ciki.
Yana da kyau tushen bitamin E
Vitamin E shine sinadari mai gina jiki wanda ke yin ayyuka masu mahimmanci a cikin jiki. Yana aiki azaman antioxidant mai ƙarfi, yana kare sel daga lalacewar oxidative wanda zai iya haifar da cuta. Sinadarin kuma yana shiga cikiaikin rigakafi, sadarwar salula, da sauran hanyoyin rayuwa.6
Bugu da ƙari, bitamin E yana tallafawa lafiyar zuciya ta hanyar hana zubar jini da kuma inganta kwararar jini. Hakanan yana taimakawa hana canje-canjen oxidative zuwa LDL cholesterol. Canje-canje na Oxidative zuwa LDL cholesterol suna taka muhimmiyar rawa a cikin ci gabanatherosclerosis, ko plaque ginawa a cikin arteries, wanda shi ne babban dalilin ciwon zuciya.6
Ko da yake bitamin E yana da mahimmanci ga lafiya, yawancin mutane a Amurka ba sa cinye isasshen bitamin E don tallafawa lafiyar gaba ɗaya. Sakamakon binciken ya nuna kusan kashi 96% na mata da kashi 90% na maza a Amurka ba su da isasshen bitamin E, wanda zai iya yin illa ga lafiya ta hanyoyi da yawa.7
Bincike ya nuna cokali biyu na hidimar man avocado yana samar da kusan milligrams bakwai (mg) na bitamin E, wanda yayi daidai da kashi 47% na ƙimar Daily (DV). Duk da haka, matakan bitamin E na iya bambanta dangane da sarrafa man avocado kafin ya kai ga kantin sayar da kayan abinci.8
Man avocado mai ladabi, wanda yawanci ana yin maganin zafi, zai sami ƙananan matakan bitamin E yayin da zafi yana ƙasƙantar da wasu mahadi da ake samu a cikin mai, ciki har da bitamin da mahadi na tsire-tsire masu kariya.8
Don tabbatar da cewa kana siyan samfurin man avocado wanda ke samar da adadin bitamin E mafi girma, zaɓi mai mara kyau, mai matsi mai sanyi.
Ya ƙunshi Antioxidant da Anti-inflammatory Compounds Shuka
Man avocado ya ƙunshi mahadi na shuka waɗanda aka sani don tallafawa lafiya, gami da polyphenols, proanthocyanidins, da carotenoids.2
Wadannan mahadi suna taimakawa kare kariya daga lalacewar oxidative da daidaita kumburi a cikin jiki. Nazarin ya nuna abinci mai wadata a cikiantioxidants, irin su carotenoids da polyphenols, na iya taimakawa kariya daga yanayin kiwon lafiya da yawa, ciki har dacututtukan zuciyakumacututtuka na neurodegenerative.910
Ko da yake binciken ɗan adam yana da iyaka, sakamakon binciken da aka yi daga nazarin kwayoyin halitta da binciken dabba sun nuna cewa man avocado yana da tasiri mai mahimmanci na tsarin salula kuma zai iya taimakawa wajen rage yawan damuwa da kumburi.1112
Duk da haka, kamar tare da bitamin E, tsarin tsaftacewa na iya rage yawan adadin antioxidant na man avocado. Idan kuna son girbi amfanin abubuwan kariya da ake samu a cikin man avocado, yana da kyau ku sayi man avocado mara kyau, mai sanyi.
Lokacin aikawa: Agusta-17-2024