ʻAilika ʻAilika vs. ʻAilipila Olive: ʻOi aku kahi olakino?

Anter

• He aha ka ʻaila avocado?
• He aha ka aila ʻoliva?
• Hoʻohālikelike Nutritional
• Hoʻohālikelike nā pono
• Maʻiʻo Antioxidant
• Ola kino ʻili
• Kihi puhi
• Omo Nutrient
• Ke laina lalo

Paipai ʻia ka ʻaila ʻApokado a me ka aila ʻoliva no ko lākou pono olakino.

Loaʻa i loko o lāua nā momona momona olakino a hōʻike ʻia e hōʻemi i ka mumū a pale aku i nā maʻi puʻuwai (,).

Eia nō naʻe, noʻonoʻo paha ʻoe i ka ʻokoʻa o kēia mau aila a inā he koho olakino loa kekahi.

Hoʻohālikelike kēia ʻatikala i ka avocado a me ka aila ʻoliva, no laila hiki iā ʻoe ke hoʻoholo i kahi e hoʻohana ai.

He aha ka ʻaila avocado?

Kaomi ʻia ka ʻaila ʻApokado mai ka hua o ka lāʻau avocado (Persea americana), i loaʻa ma kahi o 60% aila ().

ʻOiai ʻōiwi i ʻAmelika Waena, hana ʻia ka avocado i kēia manawa i nā wahi he nui a puni ka honua, e like me New Zealand, ʻAmelika Hui Pū ʻIa, a me ʻApelika Hema ().

Hiki iā ʻoe ke kūʻai i aila avocado hoʻomaʻemaʻe a hoʻomaʻemaʻe ʻole ʻia. ʻO ka mana i hoʻomaʻemaʻe ʻole ʻia kaomi ʻia, mālama i kona kala a me ka ʻono kūlohelohe.

Ma ka ʻaoʻao ʻē, lawe ʻia ka aila avocado i hoʻomaʻemaʻe ʻia me ka hoʻohana ʻana i ka wela a i kekahi manawa nā mea hoʻoheheʻe kemika. ʻO ka maʻamau, hoʻoheheʻe ʻia ka aila i hoʻomaʻemaʻe ʻia a deodorized, e hopena ana i kahi huahana ʻono liʻiliʻi.

He mea maʻalahi ka ʻaila ʻApokado a loaʻa nā ʻano culinary a me nā ʻili i ka ʻili.

Ua hoʻopili ka nui o nā noiʻi i ka aila avocado i nā pono olakino ikaika, e like me ka hōʻemi ʻana o ka LDL (ʻino) kolesterol a me nā pae triglyceride ().

ʻAilika ʻAilika kahi aila i lawe ʻia mai ka pulp o ka hua avocado.Loaʻa iā ia i hoʻomaʻemaʻe ʻia a hoʻomaʻemaʻe ʻole ʻia a ua pili ʻia me nā pono olakino lehulehu.

He aha ka aila ʻoliva?

Hana ʻia ka aila ʻoliva mai nā ʻoliva i kaomi ʻia.

Loaʻa nā ʻano he nui, e laʻa me ka aila puʻupaʻa, keu puʻupaʻa, a i ʻole ka aila ʻoliva puʻupaʻa.

Lawe ʻia ka aila puʻupaʻa a keu puʻupaʻa ma o ke kaomi anu. ʻO kaʻaila Olive i kapa ʻia "aila ʻoliva" a i ʻole "maʻemaʻe" i loko o kahi hui o ka aila kaomi anuanu a me ka aila hoʻomaʻemaʻe i lawe ʻia e nā kemikū a i ʻole ka wela ().

Maʻalahi e hoʻokomo i ka aila ʻoliva i kāu papaʻai, no ka mea hoʻohana pinepine ʻia e like me ka kuke ʻana a me ka aila hoʻowai.

E like me ka ʻaila avocado, ua hoʻokau lōʻihi ʻia ka aila ʻoliva no nā pono ke olakino hiki ke loaʻa, e like me ka hoʻohaʻahaʻa hoʻohaʻahaʻa ʻia o kekahi ʻano maʻi ʻaʻai a hoʻomaikaʻi i ke kiʻekiʻe o ka kolesterol a me nā kō (

Lawe ʻia ka aila ʻoliva mai nā ʻoliva i kaomi ʻia a loaʻa i loko o kekahi mau ʻano. Ua pili ʻia me nā pono olakino lehulehu.

Hoʻohālikelike Nutritional

ʻAno like nā papaʻai kūpono o ka aila avocado a me ka aila ʻoliva.

Hoʻohālikelike ka papa ma lalo i nā meaola i ka punetune 1 (15 ml) o ka avocado a me ka aila ʻoliva puʻupaʻa keu (,,):

E like me kāu e ʻike ai, hāʻawi ka aila avocado a me ka aila ʻoliva i ka helu like o nā calorie no kēlā me kēia lawelawe.

Pēlā nō ka like ʻana o kā lākou ʻikepili momona. Loaʻa i loko o ka ʻaila avocado a me ka aila ʻoliva nā like like o ka momona momona, a ʻoi aku ka kiʻekiʻe o ka aila avocado i ka momona polyunsaturated, he mea nui ʻole ka ʻokoʻa.

ʻO ka ʻaila avocado a me ka aila ʻoliva i hana mua ʻia me ka waikawa oleic, kahi omega-9 fatty acid momona pono.

Ua hōʻike ʻia nā noiʻi e hiki i nā meaʻai waiwai i ka oleic acid ke hoʻopōmaikaʻi i kou olakino. Pēlā paha, kōkua paha lākou i ka hōʻemi ʻana i ka mumū a me ke kiʻekiʻe o ke koko (,,,,).

ʻAno like nā papaʻai kūpono o ka avocado a me ka aila ʻoliva. ʻO ka mea kikoʻī, waiwai lāua ʻelua i nā momona monounsaturated pono.

Hoʻohālikelike nā pono

Hāʻawi ka ʻaila ʻoliva a me ka aila avocado i nā pono olakino he nui.

Maʻiʻo Antioxidant

ʻO nā Antioxidant nā mea e hōʻemi i ke koʻikoʻi oxidative e ka hakakā ʻana i nā radical free i kou kino.

Loaʻa i loko o ka ʻaila avocado a me ka aila ʻoliva i kēia mau hui ikaika, ʻo ia hoʻi me ka vitamina E.

ʻLelo ʻia, aia paha i loko o ka aila ʻoliva he ʻoi aku ka nui o ka wikamina E ma mua o ka aila avocado, e like me ka hōʻike ʻana ma kahi o hoʻokahi puna (15 ml) o ka ʻaila avocado ma kahi o 23% o ka DV o ka huaora E, ʻoiai e hāʻawi ana ka aila ʻoliva i ka 33% o ka DV ( ).

Hoʻohui ʻia, waiwai nui ka aila avocado a me ka aila ʻoliva i ka lutein, kahi antioxidant e pono ai ka maikaʻi o ka ʻili a me ka maka ().

Ua hōʻike ʻia nā noiʻi e hiki i ke kiʻekiʻe o kēia antioxidant i ka avocado a me ka aila ʻoliva ke pale aku i kou ʻili mai nā kukuna UV weliweli a me nā kukui i ʻike ʻia (,).

Ola kino ʻili

ʻAilika ʻAilika a me ka aila ʻoliva e hoʻopōmaikaʻi ai i kou ʻili, ma muli o kā lākou momona momona a me nā huaola E a me nā ʻike lutein.

Ua hōʻike ʻia nā noiʻi ʻana i ka hoʻopili ʻana i ka ʻaila avocado hiki ke kōkua i ka hōʻoluʻolu, ʻokiʻoki, a i ʻole nā ​​ʻili i hōʻino ʻia (,).

Hoʻohui ʻia, kōkua paha ia i ka mālama ʻana i ka psoriasis. Ua ʻike ʻia kahi noi liʻiliʻi e noi ana i kahi kalima topical me ka ʻaila avocado a me ka huaʻai B12 i hoʻomaikaʻi ʻia i nā ʻōuli o psoriasis ().

Ua nānā pū kekahi nā holoholona e hiki i ka aila avocado ke kōkua i ka hōʻeha ʻana i ka ʻeha ma ka hoʻonui ʻana i ka hana collagen a me ka hōʻemi ʻana i ka mumū ().

Pēlā nō, ua hoʻohana lōʻihi ʻia ka aila ʻoliva i nā mea hoʻonani a me nā huahana mālama ʻili.

Ua ʻike nā noiʻi he nui i nā hopena maikaʻi o ka aila ʻoliva i ke olakino o ka ʻili, me ka pale ʻana i nā maʻi a me ke kōkua ʻana e hoʻōla i nā wela, nā ʻoki, a me nā ʻeha kaomi ().

Kihi puhi

ʻO ka lae uahi o kahi aila ka mahana ma kahi e hoʻomaka ai e hoʻohaʻahaʻa a hoʻokuʻu i nā radical free ().

He wahi uahi kiʻekiʻe ko ka ʻAilika Avocado ma mua o ka aila ʻoliva, ʻo ia hoʻi ʻaʻole ia e wela a puhi koke.

ʻO kahi laʻana, ʻoi aku ka kiʻekiʻe o ka puhi uahi o ka aila avocado ma mua o 482 ° F (250 ° C), ʻoiai hiki i ka ʻaila ʻoliva ke puhi a puhi i 375 ° F (191 ° C) (,).

No laila, ʻoi aku paha ka maikaʻi o ka hoʻohana ʻana i ka ʻaila avocado no nā hana kuke e koi ai i nā mahana kiʻekiʻe, e like me ka palu ʻana, ka ʻānai ʻana, ka lū ʻana, a me ka hoʻomoʻa ʻana.

Omo Nutrient

ʻO nā kiʻekiʻe kiʻekiʻe o nā momona monounsaturated i loko o nā avocado a me ka aila ʻoliva e kōkua i kou kino e omo i nā mea momona nui.

Mālama maoli kēia i nā carotenoids, kahi ʻano antioxidant i loaʻa i nā hua momona a me nā lau. Mālama ʻia lākou i ka momona, ʻo ia hoʻi ka momona o kou kino iā lākou ke pau pū me nā meaʻai momona.

ʻO ka mea e mahalo ai, ua ʻike ʻia kahi noiʻi hoʻokahi ʻo ka ʻai ʻana i kahi saladi i kāhiko ʻia me ka ʻaila avocado i hoʻonui nui ʻia ai ka omo ʻana o nā carotenoids mai nā mea ʻai ().

Pēlā nō, ua ʻike ʻia kahi noiʻi ʻana i ka hoʻohui ʻana i ka aila ʻoliva i ke kīʻaha o ka wai kōmato ua hoʻonui i ka omo o ka carotenoid lycopene ().

Hāpai ka aila avocado a me ka aila ʻoliva i nā antioxidant, paipai i ka olakino o ka ʻili, a hoʻonui i ka lawe ʻana o nā meaola. ʻOi aku kahi kiʻekiʻe o ka uahi Avocado ma mua o ka aila ʻoliva a kūpono paha no ka kuke wela wela.

Ke laina lalo

Ma ke ʻano holoʻokoʻa, ʻo ka aila avocado a me ka aila ʻoliva kahi kumu momona o ka momona momona a me nā antioxidants.

Pōmaikaʻi nā aila ʻelua i ke olakino puʻuwai ma muli o kā lākou ʻike like o ka oleic acid, kahi omega-9 fatty acid i monounsaturated.

Hoʻohui ʻia, paipai pū lāua i ka olakino ʻili a kōkua i ka hōʻeha ʻana i ka ʻeha.

He wahi uahi kiʻekiʻe ka aila ʻAkokado hoʻohālikelike ʻia me ka aila ʻoliva, no laila e kūpono paha ia no nā hana kuke wela wela.

Nānā ʻole i kahi mea āu e koho ai, hiki i ka aila avocado a me ka aila ʻoliva ke lilo i mea hoʻohui olakino i kāu papaʻai.