12 Pōmaikaʻi i ke olakino o Avocado

Anter

• 1. Kūleʻa nui ʻo ʻApekika
• 2. Aia i loko o lākou ka pāhare potassium ma mua o ka maiʻa
• 3. Hāpai ʻia ʻo ʻAvocado me nā wai momona momona Monounsaturated Heart-Healthy
• 4. Hoʻouka ʻia nā Avocados me ka puluniu
• 5. Hiki i ka ʻai ʻana o nā avocado ke hoʻohaʻahaʻa i ka Cholesterol a me nā pae Triglyceride
• 6. ʻOi aku ka maikaʻi o ka olakino o ka poʻe ʻai i nā ʻāketoka
• 7. Hiki i kā lākou ʻike momona ke kōkua iā ʻoe e loaʻa i nā meaʻai mai nā mea kanu mea kanu
• 8. Hoʻouka ʻia nā Avocados me nā Antioxidant Kaha e hiki ai ke pale i kou mau maka
• 9. Hiki iā Avocado ke kōkua i ka pale ʻana i ka maʻi ʻaʻai
• 10. Hiki ke kōkua iā Avocado Extract e hōʻoluʻolu i nā ʻōuli o ka maʻi ʻaʻai
• 11. Hiki ke kōkua i ka ʻai ʻana i ka avocado iā ʻoe e lilo i ka kaumaha
• 12. ʻIno a ʻoluʻolu hoʻi ʻo Avocado e hoʻohui i kāu papaʻai
• Ka Laina Lalo
• Pehea e ʻoki ai i kahi avocado

ʻO ka avocado kahi hua kū hoʻokahi.

ʻOiai ka hapanui o nā hua i loko o ka pākeke, kiʻekiʻe ka avocado i nā momona momona.

Hōʻike nā noiʻi he nui kona olakino olakino.

Eia nā pono olakino 12 o ka avocado i kākoʻo ʻia e ka noiʻi ʻepekema.

1. Kūleʻa nui ʻo ʻApekika

ʻO ka Avocado ka hua o ka lāʻau avocado, ʻike ʻepekema ʻia Persea americana ().

Hoʻonui ʻia kēia hua no kona waiwai nutrient kiʻekiʻe a hoʻohui ʻia i nā kīʻaha like ʻole ma muli o kona ʻono maikaʻi a me kona ʻano momona. ʻO ia ka mea nui i ka guacamole.

I kēia mau lā, ua lilo ka avocado i meaʻai kaulana loa i waena o nā poʻe ʻike olakino. Kāhea pinepine ʻia ia ma ke ʻano he superfood, ka mea kahaha ʻole i hāʻawi ʻia i kāna mau waiwai olakino ().

Nui a hewahewa ke ʻano o ka avocado e ʻokoʻa i ke ʻano a me ke kala - mai ke ʻano pear a puni a ʻōmaʻomaʻo i ka ʻeleʻele. Hiki iā lākou ke kaupaona ma nā wahi āpau mai 8 auneke (220 gram) a i 3 paona (1.4 kg).

ʻO nā ʻano ʻē aʻe i makemake nui ʻia ʻo ka avocado ʻo Hass.

Kāhea pinepine ʻia ʻo ia he pir alligator, he wehewehe loa ia, no ka mea he ʻano peʻaleʻa kona a he ʻōmaʻomaʻo, ʻili puʻupuʻu e like me ka alligator.

ʻAi ʻia ka ʻiʻo ʻōmaʻomaʻo-ʻōmaʻomaʻo i loko o ka hua, akā hoʻolei ʻia ka ʻili a me ka hua.

ʻAi momona loa nā ʻApekika a loaʻa i nā ʻano huaola like ʻole, e like me 20 mau huaora a me nā minelala.

Eia kekahi o nā mea momona nui, i hoʻokahi 3.5-auneke (100-gram) e lawelawe ana (3):

• ʻO Vitamin K: 26% o ka waiwai o kēlā me kēia lā (DV)
• Folate: 20% o ka DV
• ʻO Vitamin C: 17% o ka DV
• Pālima: 14% o ka DV
• Wikamina B5: 14% o ka DV
• ʻO ka Vitamin B6: 13% o ka DV
• Wikamina E: 10% o ka DV
• Loaʻa iā ia he mau magnesium, manganese, keleawe, hao, zinc, phosphorous a me nā huaora A, B1 (thiamine), B2 (riboflavin) a me B3 (niacin).

Ke hele mai nei kēia me 160 calories, 2 gram o protein a me 15 gram o nā momona olakino. ʻOiai loaʻa iā ia he 9 mau koleka, he 7 o kēlā mau mea he fiber, no laila aia wale nō nā ʻūlū ʻupena 2, e hoʻolilo nei i kēia i mea kanu mea kanu hoʻoluʻu momona.

ʻAʻohe o ka Avocados i kekahi kolesterol a i ʻole ka sodium a haʻahaʻa i ka momona momona. ʻO kēia ke kumu i makemake ʻia ai lākou e kekahi poʻe loea i manaʻoʻiʻo he weliweli kēia mau mea, akā he kumuhana i hoʻopaʻapaʻa ʻia.

ʻO ka Avocado kahi hua ʻōmaʻomaʻo a me ke ʻano pear i kapa ʻia he "alligator pear." Hāpai ʻia me nā momona momona, ka fiber a me nā meaola nui like ʻole.

2. Aia i loko o lākou ka pāhare potassium ma mua o ka maiʻa

ʻO ka potassium kahi mea momona e lawa ʻole ka hapanui o ka poʻe (4).

Kōkua kēia mea kōkua i ka mālama ʻana i nā gradients uila i loko o nā hunaola o kou kino a lawelawe i nā hana nui like ʻole.

Kiʻekiʻe loa nā Avocados i ka potassium. A 3.5-auneke (100-gram) lawelawe pūʻolo 14% o ka paipai i kēlā me kēia lā (RDA), hoʻohālikelike ʻia me 10% i ka maiʻa, ʻo ia kahi meaʻai potassium potassium kiʻekiʻe (5).

Hōʻike kekahi mau noiʻi e pili ana ka loaʻa ʻana o kahi ʻai pāhare potassium kiʻekiʻe i ka hoʻoliʻiliʻi o ke koko, ʻo ia kahi pilikia nui no ka hōʻeha puʻuwai, nā hahau a me nā kōpaʻa ʻole ().

ʻO ka potassium kahi mineral nui a ka nui o ka poʻe e lawa ʻole ai. He kiʻekiʻe loa nā Avocados i ka potassium, kahi e kākoʻo ai i nā pae kaomi koko olakino.

3. Hāpai ʻia ʻo ʻAvocado me nā wai momona momona Monounsaturated Heart-Healthy

ʻAi-Avatar kahi meaʻai momona-momona.

I ka ʻoiaʻiʻo, ʻo ka 77% o nā caloriu mai loko mai o ka momona, e hoʻolilo ana iā ia i hoʻokahi o nā mea kanu momona loa e noho nei.

Akā ʻaʻole lākou i loko o ka momona. ʻO ka hapa nui o nā momona i loko o ka avocado ka waikawa oleic - kahi monounsaturated fatty acid ʻo ia ka mea nui o ka aila ʻoliva a manaʻo ʻia he kuleana no kekahi o kāna pono olakino.

Pili ʻia ka waika acid me ka hoʻoliʻiliʻi hoʻāhu a hōʻike ʻia i nā hopena maikaʻi i nā genes e pili ana i ka maʻi ʻaʻai (,,,).

Kūpono ʻole nā ​​momona o ka avocado i ka hoʻonāukiuki i hoʻokomo ʻia i ka wela, e hana ana i ka aila avocado i kahi koho olakino a palekana no ka kuke ʻana.

Avocados a me ka aila avocado kiʻekiʻe i ka monounsaturated oleic acid, kahi puʻuwai momona momona i manaʻo ʻia ʻo ia kekahi o nā kumu nui no nā pono olakino o ka aila ʻoliva.

4. Hoʻouka ʻia nā Avocados me ka puluniu

ʻO ka pulupulu kekahi mea momona a nā avocados i waiwai nui ai.

He mea kanu kanu hiki ʻole ke hoʻoulu i ke kaupaona ʻana, hoʻemi i nā kui kō kō a pili nui i kahi haʻahaʻa o nā maʻi he nui (,,).

Hana ʻia kahi ʻokoʻa ma waena o ka fiber soluble a insoluble.

ʻIke ʻia ka fiber soluble no ka hānai ʻana i nā koʻohune ʻōpuʻu aloha i loko o kou ʻōpū, he mea nui ia no ka hana maikaʻi o ke kino ().

ʻO kahi 3.5-auneke (100-gram) lawelawe o nā ʻeke avocado he 7 mau huna o ka fiber, ʻo ia ka 27% o ka RDA.

Ma kahi o 25% o ka fiber i loko o ka avocado hiki ke hemo, ʻoiai 75% hiki ʻole ke ola ().

Māʻona ʻo Avocados i ka momona - ma kahi o 7% o ke kaupaona, kahi kiʻekiʻe loa e hoʻohālikelike ʻia i nā meaʻai ʻē aʻe. Loaʻa paha i nā fiber nā pōmaikaʻi nui no ka pohō kaumaha a me ke olakino metabolic.

5. Hiki i ka ʻai ʻana o nā avocado ke hoʻohaʻahaʻa i ka Cholesterol a me nā pae Triglyceride

ʻO ka maʻi puʻuwai ke kumu pinepine o ka make ma ka honua ().

ʻIke ʻia e pili ana kekahi mau kaha koko i ka hoʻonui i ka makaʻu.

Hoʻopili kēia i ka kolesterol, triglycerides, markers inflammatory, kahe koko a me nā mea like ʻole.

ʻEwalu mau noiʻi i kāohi ʻia i ka poʻe i nānā i nā hopena o ka avocado ma kekahi o kēia mau kumu pilikia.

Ua hōʻike ʻia kēia mau noiʻi i hiki i nā avocados ke (,,,,,).

• E hoʻemi i ka nui o nā pae kolesterol.
• E hoʻemi i nā triglycerides koko e 20%.
• Hoʻoiho i ka LDL kolokole a hiki i 22%.
• E hoʻonui i ka HDL (ka maikaʻi) ʻo ka cholesterol a hiki i ka 11%.

Ua ʻike ʻia kekahi o nā noiʻi ʻana me ka avocado i loko o kahi momona momona, nā mea ʻai pono ʻole i hoʻomaikaʻi i ka pilikino kolesterol ().

ʻOiai he mea kupaianaha kā lākou hopena, he mea nui e hoʻomaopopo i ka liʻiliʻi a me ka wā pōkole o nā loiloi kanaka āpau, me 13-7 mau kānaka wale nō me ka lōʻihi o 1-4 mau wiki.

Ua hōʻike ʻia nā noiʻi he nui i ka ʻai ʻana i ka avocado hiki ke hoʻomaikaʻi i nā maʻi pilikia o ka puʻuwai e like me ka nui, "maikaʻi" LDL a me "maikaʻi" HDL kolesterol, a me nā triglycerides koko.

6. ʻOi aku ka maikaʻi o ka olakino o ka poʻe ʻai i nā ʻāketoka

Nānā hoʻokahi haʻawina i nā ʻano papaʻai a me ke olakino o ka poʻe e ʻai i nā avocados.

Ua kālailai lākou i ka ʻikepili mai nā poʻe komo he 17,567 ma ke ana ʻana o NHANES ma ka US.

Ua ʻike ʻia nā mea kūʻai Avocado ʻoi aku ke olakino ma mua o ka poʻe i ʻai ʻole i kēia hua.

ʻOi aku ka nui o ka momona o ka momona a ʻo ka hapalua paha ia o ka loaʻa ʻana o ka metabolic syndrome, kahi hui o nā ʻōuli kahi pilikia nui no ka maʻi puʻuwai a me ka maʻi kō ().

ʻO ka poʻe e ʻai pinepine ana i ka avocados, ua kaupaona ʻia hoʻi ka liʻiliʻi, he BMI haʻahaʻa a emi iho ka momona o ka ʻōpū. Loaʻa iā lākou nā pae kiʻekiʻe o ka HDL kolesterol "maikaʻi".

Eia nō naʻe, ʻaʻole pili ka hoʻopili ʻana i ka hopena, a ʻaʻohe mea e hōʻoia ai nā avocado i hana i kēia poʻe i ke olakino maikaʻi.

No laila, ʻaʻole hāpai kēia ʻike kikoʻī i ke kaupaona.

Ua ʻike ʻia kahi noiʻi ana i ka papaʻai i ka poʻe i ʻai i nā avocados i kahi kiʻekiʻe o ka momona a me ka haʻahaʻa o ka maʻi metabolic.

7. Hiki i kā lākou ʻike momona ke kōkua iā ʻoe e loaʻa i nā meaʻai mai nā mea kanu mea kanu

Ke hiki mai i nā meaola, ʻaʻole wale kāu lawe ʻana ka mea nui.

Hiki iā ʻoe ke komo i kēia mau meaola - hoʻoneʻe iā lākou mai kāu wahi digestive a i kou kino, kahi e hiki ai ke hoʻohana.

Mālama ʻia kahi momona i kahi momona, ʻo ia hoʻi he pono e hui pū ʻia me ka momona i mea e hoʻohana ʻia ai.

ʻAi ʻia ka momona ʻo Vitamins A, D, E a me K, me nā antioxidants e like me carotenoids.

Ua hōʻike ʻia kahi noiʻi ʻana i ka hoʻohui ʻana i ka ʻaila avocado a i ʻole avocado i kēlā me kēia salakeke a i ʻole salsa hiki ke hoʻonui i ka lawe ʻana o antioxidant i ka 2.6- a i ka 15-pa ().

No laila, ʻaʻole wale ka momona o ka avocado, hiki iā ia ke hoʻonui nui i ka waiwai momona o nā meaʻai mea kanu ʻē aʻe āu e ʻai nei.

He kumu maikaʻi loa kēia e hoʻopili mau i kahi kumu momona olakino ke ʻai ʻoe i nā mea ʻai. Me ka ʻole o ia mea, e lilo ka nui o nā meaola kūpono i mea kanu.

Ua hōʻike ʻia nā noiʻi ʻana ʻo ka ʻai ʻana i ka ʻaila avocado a i ʻole avocado aila me nā mea kanu hiki ke hoʻonui loa i ka helu o nā antioxidant āu e lawe ai.

8. Hoʻouka ʻia nā Avocados me nā Antioxidant Kaha e hiki ai ke pale i kou mau maka

ʻAʻole wale nā ​​avocados e hoʻonui i ka lawe ʻana o antioxidant mai nā meaʻai ʻē aʻe, kiʻekiʻe pū kekahi i nā antioxidant iā lākou iho.

Hoʻopili kēia i nā carotenoids lutein a me zeaxanthin, a he mea nui ia no ke olakino maka (, 28).

Hōʻike nā noiʻi ua hoʻopili ʻia lākou i kahi makaʻu hōʻemi loa o nā cataract a me macular degeneration, i maʻa mau i nā mākua (,).

No laila, pono ka ʻai ʻana i nā avocados i kou olakino maka i ka wā lōʻihi.

He kiʻekiʻe nā Avocados i nā antioxidants, me lutein a me zeaxanthin. He mea nui kēia mau meaola no ke olakino o ka maka a hoʻohaʻahaʻa i kou makaʻu i ka macular degeneration a me nā cataract.

9. Hiki iā Avocado ke kōkua i ka pale ʻana i ka maʻi ʻaʻai

Aia nā palena palena palena ʻole e hōʻike ʻia he pōmaikaʻi paha ka avocado i ka mālama ʻana i ka maʻi ʻaʻai.

Hōʻike nā loiloi hōʻike paipu e kōkua paha ia e hōʻemi i nā hopena o ka chemotherapy i nā lymphocytes kanaka ().

Ua hōʻike ʻia ka unuhi Avocado e kāohi i ka ulu ʻana o nā hunaola maʻi ʻaʻai prostate i kahi keʻena hoʻokolohua ().

Eia nō naʻe, e noʻonoʻo i kēia mau aʻo ʻana i hana ʻia i nā hunaola kaʻawale a ʻaʻole pono e hōʻoia i ka mea e hiki ke hana i loko o ka poʻe. ʻAʻole loaʻa kahi noiʻi kanaka.

Ua hōʻike ʻia kekahi mau noiʻi hoʻokolohua hoʻowahāwahā e loaʻa nā pōmaikaʻi i nā avocados i ka pale ʻana i ka maʻi ʻaʻai prostate a me ka hoʻohaʻahaʻa ʻana i nā hopena o ka chemotherapy. Eia nō naʻe, nele i ka noiʻi kanaka.

10. Hiki ke kōkua iā Avocado Extract e hōʻoluʻolu i nā ʻōuli o ka maʻi ʻaʻai

He pilikia maʻamau ka maʻi hānai ma nā ʻāina Komohana. Nui a hewahewa nā ʻano o kēia ʻano, a he mau pilikia pinepine ia i loaʻa i ka poʻe no ke koena o ko lākou ola.

Hōʻike nā noiʻi he nui i nā avocado a me nā soya soya extracts - i kapa ʻia ʻo avocado a me soybean unsaponifiables - hiki ke hōʻemi i ka osteoarthritis (,).

Inā paha he avocados kā lākou i kēia hopena e ʻike mau ʻia.

Ua hōʻike ʻia nā noiʻi e hiki i nā ʻāpana avocado a me ka soybean aila ke hoʻoliʻiliʻi nui i nā ʻōuli o ka osteoarthritis.

11. Hiki ke kōkua i ka ʻai ʻana i ka avocado iā ʻoe e lilo i ka kaumaha

Aia kekahi mau hōʻike he avocados kahi meaʻai aloha hōʻemi kaumaha.

I hoʻokahi noiʻi, ua manaʻo ka poʻe e ʻai ana i ka avocado me kahi pāʻina he 23% ʻoi aku ka māʻona a he 28% ka makemake haʻahaʻa e ʻai i nā hola he 5 e hiki mai ana, ke hoʻohālikelike ʻia me ka poʻe i pau ʻole i kēia hua ().

Inā paʻa kēia i ka wā lōʻihi, a laila ʻo ka avocados i kāu papaʻai hiki ke kōkua iā ʻoe e ʻai kūlohelohe i nā calori a e maʻalahi ai iā ʻoe e pili pono i nā ʻano meaʻai olakino.

ʻO ka Avocados kahi kiʻekiʻe i ka fiber a haʻahaʻa loa i nā carbs, ʻelua mau ʻano pono e kōkua i ka hoʻoliʻiliʻi kaumaha pū kekahi, ma ka liʻiliʻi o ka papaʻai olakino, meaʻai maoli.

Hiki paha i nā avocados ke kōkua i ka pohō kaumaha ma o ka mālama ʻana iā ʻoe i ka lōʻihi a ʻai iā ʻoe i ka liʻiliʻi o nā calorie. He kiʻekiʻe nō hoʻi lākou i ka fiber a haʻahaʻa i nā carbs, kahi e hoʻoliʻiliʻi ai i ka pohō kaumaha.

12. ʻIno a ʻoluʻolu hoʻi ʻo Avocado e hoʻohui i kāu papaʻai

ʻAʻole olakino wale nā ​​Avocados, he ʻono maikaʻi loa nō hoʻi lākou a hele pū me nā ʻano meaʻai like ʻole.

Hiki iā ʻoe ke hoʻohui iā lākou i nā salakeke a me nā ʻano hoʻomākaukau like ʻole a ʻoki wale aku iā lākou me kahi puna a ʻai wale lākou.

Loaʻa iā lākou kahi momona, momona, momona momona a kāwili maikaʻi ʻia me nā mea hana ʻē aʻe.

ʻO ka guacamole kahi mea kaulana, kahi e kuhi ʻia ai ka hoʻohana kaulana ʻia o nā avocados. Hoʻopili pū ʻia me ka avocado me nā mea hoʻohui e like me ka paʻakai, kālika, ka lime a me kekahi mau mea ʻē aʻe e pili ana i ka meaʻai.

Lawe pinepine kahi avocado i kekahi manawa e oʻo a pono e palupalu i ka wā oʻo. Hiki i nā meaola i loko o ka avocado ke oxidize a huli ʻeleʻele ma hope koke o ka hana ʻana iā ia, akā ʻo ka hoʻohui ʻana i ka wai lemon e hoʻolōʻihi i kēia hana.

Loaʻa i ka Avocados kahi momona, momona, momona a kāwili maikaʻi ʻia me nā mea hana ʻē aʻe. No laila, maʻalahi ka hoʻohui ʻana i kēia hua i kāu papaʻai. ʻO ka hoʻohana ʻana i ka wai lemon e pale aku ai i nā avocado ʻokiʻoki mai ke kala koke ʻana.

Ka Laina Lalo

He meaʻai maikaʻi loa ʻo ʻAvocados, piha i nā mea momona, he hapa nui o lākou e nele i ka papaʻai o kēia au.

He launa hōʻemi kino lākou, olakino puʻuwai a, ʻo ka mea hope loa akā, ʻono maikaʻi ʻole.

Pehea e ʻoki ai i kahi avocado