9 Nā pono olakino e pili ana i ka olakino Avocado

Anter

• 1. Loaʻa i ka Oleic Acid, kahi momona momona loa
• 2. Hoʻoemi i ka Cholesterol a hoʻomaikaʻi i ke olakino puʻuwai
• 3. kiʻekiʻe ma Lutein, kahi Antioxidant i loaʻa nā pono no nā maka
• 4. Hoʻonui i ka omo o nā mea nui
• 5. Hiki ke hōʻemi i nā ʻōuli o ka maʻi o ka maʻi
• 6. Hiki ke kōkua i ka pale ʻana i ka maʻi gum
• 7. Hoʻonui i ka ʻili a hoʻonui i ka hoʻōla ʻeha
• 8. Hoʻopau i nā Radicals Free
• 9. Maʻalahi loa e hoʻohana
• 10. Kekahi mea ʻē aʻe?

ʻO ka avocado kahi hua ʻokoʻa.

ʻAʻole like me ka hapa nui o nā huaʻai, momona ia i nā momona olakino a hoʻohana pinepine ʻia e hana i ka aila (1).

ʻOiai ʻaʻohe kaulana ka aila avocado me ka aila ʻoliva, like ia me ka ʻono.

He nui nā pono o ka ʻaila ʻApokado, pili nui i kāna ʻike o nā antioxidant a me nā momona momona.

Eia nā pono olakino e pili ana i ka olakino avocado i hōʻike ʻia i 9 mau hōʻike.

1. Loaʻa i ka Oleic Acid, kahi momona momona loa

ʻO ka ʻaila ʻApokila ka aila maoli i kaomi ʻia mai ka pulp o kahi avocado.

ʻAneʻane 70% o ka ʻaila avocado i loko o ka waikawa oleic acid olakino puʻuwai, kahi omega-9 fatty acid (2) monounsaturated.

ʻO kēia waikawa momona ka mea nui o ka aila ʻoliva, a manaʻo ʻia he kuleana ʻokoʻa ia no kāna mau pono olakino ().

Hoʻohui ʻia, ma kahi o 12% o ka ʻaila avocado ka momona momona a ma kahi o 13% ka momona polyunsaturated.

ʻOiai ʻo kaʻaila avocado he omega-6 kiʻekiʻe i ka lakio omega-3 (13: 1), ʻaʻole pono kēia e hopohopo no ka mea ʻo ka nui o ka nui o ka omega-6 haʻahaʻa.

ʻO ka waikawa momona momona he nui loa i ka aila avocado ka acid oleic, kahi waikawa momona e hāʻawi i nā pono olakino he nui.

2. Hoʻoemi i ka Cholesterol a hoʻomaikaʻi i ke olakino puʻuwai

Ua hōʻike kekahi mau noiʻi i nā holoholona i nā pono no ke olakino puʻuwai.

Hoʻohālikelike hoʻokahi aʻo lapina i ka ʻaila avocado i ka niu, ka ʻoliva a me ka aila kulina. ʻIke ʻia he hopena maikaʻi ka aila avocado i nā pae kolesterol koko ().

ʻO ka mea hou aku, ua ʻike ʻia ka aila avocado a me ka aila ʻoliva ka hopena maikaʻi loa i ka hoʻonui ʻana i ka HDL, ka kolesterol "maikaʻi".

I nāʻiole, hiki i ka aila avocado ke hōʻemi i nā triglycerides koko a me nā pae kolamu LDL, a me ke kaomi haʻahaʻa o ke koko (,).

Hōʻike kekahi mau noiʻi i nā holoholona e hiki i ka ʻaila avocado ke pōmaikaʻi i ke olakino puʻuwai, e like me ka hoʻēmi ʻana i ke koko a me nā kiʻekiʻe o ke kō.

3. kiʻekiʻe ma Lutein, kahi Antioxidant i loaʻa nā pono no nā maka

ʻO kaʻaila Avocado kahi kumu maikaʻi o ka lutein, kahi carotenoid i loaʻa kūlohelohe i kou mau maka ().

Hana ia ma ke ʻano he antioxidant i loaʻa nā pono no ke olakino maka ().

ʻO ka ʻai ʻana i ka lutein he nui e hōʻemi i ka makaʻi o ka cataract a me ka hoʻohaʻahaʻa macular, nā maʻi maka e pili ana i ka makahiki (,).

ʻAʻole hana kou kino i ka lutein, no laila pono ʻoe e loaʻa ia mai kāu papaʻai ().

ʻO Lutein kahi carotenoid i loaʻa i ka aila avocado. Hoʻonui kēia mea momona i ke olakino o ka maka a hoʻoliʻiliʻi paha i ka makaʻi o nā maʻi maka e pili ana i nā makahiki.

4. Hoʻonui i ka omo o nā mea nui

Pono kekahi mau mea momona i ka momona i mea e komo ai i kou kino.

Aia ma waena o kēia nā carotenoid antioxidants, nā pigment i loaʻa i nā mea kanu nā mea kanu.

Eia nō naʻe, ʻo nā huaʻai a me nā huaʻai momona i nā carotenoids he haʻahaʻa haʻahaʻa i ka momona.

Ua ʻike ʻia kahi noiʻi liʻiliʻi i ka hoʻohui ʻana i ka aila avocado i ka salakeke me nā kāloti, ka lettuce romaine a me ka milo, ua hoʻonui ʻia ka omo o nā carotenoids ().

Hoʻonui ka hoʻonui, a i ʻole 4.3 a 17.4-pā, ke hoʻohālikelike ʻia i kahi salakeke me ka momona ʻole.

Aia ke kumu maikaʻi e hoʻopili i kahi kumu momona olakino e like me ka ʻaila avocado ke ʻai nei i nā mea kanu, no ka mea hiki ke hoʻonui i ka omo o nā antioxidant carotenoid a i ka 17-pā.

5. Hiki ke hōʻemi i nā ʻōuli o ka maʻi o ka maʻi

ʻO ka maʻi he maʻi e hoʻopili i ka mumū ʻeha o nā hono. He mea maʻamau a pili i nā miliona o ka poʻe ma ka honua holoʻokoʻa.

ʻO ka osteoarthritis ka ʻano maʻamau o ka maʻi kō. Pili ʻia ia me ka haki ʻana o ka cartilage i nā hono.

Ua ʻike nā noiʻi he nui i nā extract mai ka avocado a me ka ʻaila soybean, i kapa ʻia ʻo avocado / soybean unsaponifiables, e hōʻemi paha i ka ʻeha a me ka ʻoʻoleʻa e pili ana i ka osteoarthritis (,,,).

ʻOi aku ka waiwai o ka extract no ka poʻe i loaʻa ka hip a me ke kuli osteoarthritis ().

Ua hōʻike ʻia nā noiʻi he nui i ka hui pū ʻana o ka avocado a me ka soybean oil extract e hōʻoluʻolu i nā ʻōuli o ka osteoarthritis.

6. Hiki ke kōkua i ka pale ʻana i ka maʻi gum

ʻAʻole paha e pōmaikaʻi nā ʻāpana mai ka avocado a me ka ʻaila soybean i ka maʻi ʻōpū.

Hōʻike kekahi mau hōʻike e kōkua paha kēia hui ʻana i ka pale ʻana i ka maʻi periodontal, i kapa ʻia hoʻi ʻo ka maʻi ʻo gum.

Hiki i kēia maʻi hōʻeha ke hoʻopili i nā ʻōuli e like me nā ʻulaʻula a me nā kahe koko, ka hanu maikaʻi ʻole a me ka haki ʻana o ka iwi a me nā mea a puni nā niho ().

I nā kūlana maikaʻi loa, hiki ke lilo i ka nalo o ka niho.

Wahi a kahi noiʻi i nā iwi iwi a me nā aʻa o ka periodontal, hiki i nā avocado / soybean unsaponifiables ke ālai i kahi protein i kapa ʻia ʻo IL1B ().

Paipai kēia protein i ka mumū a ʻo ia ka mea hoʻokele nui o ka luku ʻana i nā aʻa a me ka nalo ʻana o ka iwi i ka maʻi gum.

Hōʻike nā ʻāpana avocado a me ka soybean i nā hopena anti-inflammatory ma ke kāpae ʻana i kahi protein e hiki ai ke nalowale ka iwi a me ka iwi.

7. Hoʻonui i ka ʻili a hoʻonui i ka hoʻōla ʻeha

ʻO nā momona momona i ka aila avocado e ʻike ʻia he mea maikaʻi no kou ʻili.

Hoʻokahi o nā noi ʻana ma 13 mau mea maʻi i loaʻa i ka kalima i loko o ka ʻaila avocado a me ka wikamina B12 i hoʻomaikaʻi hou ʻia i nā ʻōuli o psoriasis ma hope o 12 mau pule o ka mālama ʻana.

Ua aʻo ʻia ka ʻaila ʻApokado no kona hiki ke mālama i nā ʻeha o ka ʻili, a ua ʻike ʻia nā noiʻi ʻana i nā ʻiole hiki ke hoʻonui i ka hōʻeha ʻana i ka ʻeha (,).

Hoʻokahi o nā noi liʻiliʻi i loaʻa i ke kanaka ua loaʻa i ka huaʻai B12 kalima i loko o ka aila avocado hoʻomaikaʻi i nā ʻōuli o psoriasis. Ua ʻike nā noiʻi ma nāʻiole e hoʻolaila ka ʻaila avocado i ka hoʻōla wikiwiki ʻana i nā ʻeha.

8. Hoʻopau i nā Radicals Free

Kūʻē nā Antioxidant i ka hōʻino ʻana o ke kelepona i hoʻokumu ʻia e nā radical free, nā huahana ʻōpala o ka metabolism.

Hiki i nā kiʻekiʻe kiʻekiʻe o lākou ke alakaʻi i ke koʻikoʻi oxidative, i hiki ke kōkua i nā maʻi e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai (,).

I ka hāʻawi ʻana i nā electrons i nā radical manuahi, hiki i nā antioxidants ke hoʻopau iā lākou, e pale ana iā lākou mai ka hōʻeha ʻana.

Nui nā ʻano radical manuahi e kū nei, akā ʻo nā radical i loaʻa i ka oxygen, i ʻike ʻia ʻo reactive oxygen species (ROS), ka mea nui e pili ana.

ʻO Mitochondria, nā ʻāpana o ke kelepona e hoʻohua i ka ikehu, nā kumuwaiwai nui o ROS ().

Wahi a kekahi noiʻi i nāʻiole diabetic, hiki i ka ʻaila avocado ke pale aku i nā hopena maikaʻi ʻole o nā radical manuahi ma ke komo ʻana i ka mitochondria ().

Aia a hiki, hiki iā ia ke pale i nā radical manuahi a pale iā lākou i ka hōʻino ʻana i kēia mea nui o nā pūnaewele.

I nāʻiole, hiki i kaʻaila avocado ke komo i ka mitochondria cell a hoʻoliʻiliʻi i ka hana o nā radical free ʻino.

9. Maʻalahi loa e hoʻohana

ʻO ka mea hope loa ʻaʻole ia he pōmaikaʻi olakino, akā he mea nui maoli nō ia.

ʻO ka ʻoiaʻiʻo o ka aila avocado mea maʻalahi a maʻalahi hoʻi e hoʻokomo i kāu papaʻai.

ʻO kahi laʻana, hiki ke hoʻopau ʻia i ke anuanu, akā he aila kuke palekana a olakino hoʻi ia no ka mea kūpaʻa kāna mau momona momona i ka wela nui ().

Eia kekahi mau ala e hoʻohui i ka aila avocado i kāu papaʻai.

• Hoʻohui i kahi punetune i kahi smoothie.
• Hoʻopulu ma luna o kahi salakeke.
• E hoʻohana iā ia me kahi marinade no ka ʻai ʻana i kaʻiʻo.
• Hoʻopili iā ia i ka manawa e hoʻomoʻa ai.
• E hoʻohana iā ia i ka homo hale.
• Hoʻopulu iā ia ma luna o nā mea ʻai ma mua o ka hoʻomoʻa ʻana.
• ʻO Hummus kiʻekiʻe pū me ia.
• Hoʻopulu iā ia ma luna o nā soups anuanu, e like me gazpacho.

Hoʻohui ʻia, hoʻohana ʻia ka aila avocado i kekahi manawa i nā cosmetics a me nā huahana mālama ʻili (28).

Hiki ke hoʻohana ʻia ka ʻaila ʻApokado ma nā ʻano like ʻole. Hiki ke hoʻohui ʻia i ke anuanu i nā salakeke a i ʻole nā ​​mea leʻaleʻa, a maikaʻi nō hoʻi no ka kuke ʻana, ka ʻānai ʻana a me ka hoʻomoʻa ʻana.

10. Kekahi mea ʻē aʻe?

Inā makemake ʻoe e hoʻāʻo i ka aila avocado, e hōʻoia e kūʻai i kahi mana anuanu e ʻohi i nā pono olakino piha i helu ʻia i kēia ʻatikala.

ʻO ka mea hope loa, inā hoihoi ʻoe i ke aʻo ʻana e pili ana i nā pono olakino o ka hua avocado ponoʻī, a laila e nānā i kēia ʻatikala: 12 Nā Pono i ʻIke ʻia o Avocado.