9 Egosi-Dabere Health Uru nke ube oyibo mmanụ

Ndinaya

• 1. Ọgaranya na Oleic Acid, Abụba Ezigbo Ahụ Ike
• 2. Belata Cholesterol ma mee ka ahụike Obi dị mma
• 3. Elu na Lutein, Antioxidant Nke ahụ nwere Elele maka Anya
• 4. Na-eme ka mmịba nke ihe ndị dị mkpa na-eme ka ọ dị mma
• 5. Nwere ike Belata Mgbaàmà nke Ọrịa Ogbu na nkwonkwo
• 6. Nwere ike inye aka igbochi ọrịa gom
• 7. Na-eme ka anụ ahụ dịkwuo mma ma na-eme ka ọnya merie
• 8. Neutralizes Free Radicals
• 9. Ọ Dị Mfe Iji
• 10. Ihe ozo?

Ube oyibo bụ mkpụrụ osisi na-adịghị ahụkebe.

N'adịghị ka ọtụtụ mkpụrụ osisi, ọ bara ọgaranya na abụba dị mma ma na-ejikarị emepụta mmanụ (1).

Ọ bụ ezie na ube oyibo amachaghị nke ọma dị ka mmanụ oliv, ọ dịkwa ụtọ.

Avocado mmanụ nwekwara ọtụtụ uru, nke metụtara ya ọdịnaya nke antioxidants na abụba ahụike.

Ndị a bụ uru 9 dabeere na ahụ ike nke mmanụ avocado.

1. Ọgaranya na Oleic Acid, Abụba Ezigbo Ahụ Ike

Ube oyibo bụ mmanụ sitere n'okike nke ube oyibo.

Ihe fọrọ nke nta ka ọ bụrụ 70% nke mmanụ avocado nwere obi oleic acid siri ike, omega-9 fatty acid (2).

Nke a bụ abụba acid bụkwa isi ihe dị na mmanụ oliv, ma kwenyere na ọ ga-abụrịrị ọrụ maka uru ahụike ya ().

Ọzọkwa, gburugburu 12% nke ube oyibo mmanụ bụ jupụta abụba na ihe 13% bụ polyunsaturated abụba.

Ọ bụ ezie na mmanụ ube oyibo nwere omega-6 dị elu na omega-3 ruru (13: 1), nke a ekwesịghị ichegbu onwe ya n'ihi na mkpokọta omega-6 dị obere.

Mmiri acid kachasị ukwuu na mmanụ avocado bụ oleic acid, acid fatty na-enye ọtụtụ uru ahụike.

2. Belata Cholesterol ma mee ka ahụike Obi dị mma

Otutu ihe omumu banyere umu anumanu egosiwo uru maka aru ike.

Otu nkuzi oke bekee jiri mmanụ ube oyibo tụnyere aki oyibo, oliv na mmanụ ọka. Ọ chọpụtara na ube oyibo mmanụ nwere uru mmetụta na ọbara cholesterol etoju ().

Kedu ihe ọzọ, a hụrụ mmanụ ube oyibo na mmanụ oliv ka ha kacha dị irè na-abawanye na HDL, "ezigbo" cholesterol.

Na oke, ube oyibo mmanụ nwere ike belata triglycerides ọbara na LDL cholesterol etoju, yana mgbali elu ọbara (,).

Nnyocha ole na ole dị na ụmụ anụmanụ na-egosi na mmanụ ube oyibo nwere ike ịba uru na ahụike obi, gụnyere belata ọbara mgbali na ọkwa cholesterol.

3. Elu na Lutein, Antioxidant Nke ahụ nwere Elele maka Anya

Ube oyibo bụ ezigbo ihe dị mma nke lutein, carotenoid nke a na-ahụkarị n'anya gị ().

Ọ na - arụ ọrụ dịka antioxidant nwere uru maka ahụike ahụike ().

Iri ọtụtụ lutein nwere ike belata ihe egwu nke cataracts na macular degeneration, nke bụ ọrịa ọrịa anya metụtara afọ (,).

Ahụ gị anaghị emepụta lutein, yabụ ị ga-enwerịrị ya na nri gị ().

Lutein bụ carotenoid dị na mmanụ avocado. Nri a na-eme ka ahụ ike mmadụ dịkwuo mma ma nwee ike belata ọrịa nke ọrịa anya.

4. Na-eme ka mmịba nke ihe ndị dị mkpa na-eme ka ọ dị mma

Nutrientsfọdụ nri na-achọ abụba ka ahụ gị wee banye.

N'ime ndị a bụ antioxidants carotenoid, nke bụ pigments dị n'ọtụtụ nri osisi.

Agbanyeghị, mkpụrụ osisi na akwụkwọ nri bara ụba na carotenoids na-abụkarị abụba.

Otu obere nnyocha chọpụtara na ịgbakwunye mmanụ ube oyibo na salad nwere carrots, letus romaine na inine, mere ka absorber nke carotenoids () mụbaa.

Mmụba ahụ dị ukwuu, ma ọ bụ 4.3 ruo 17.4-okpukpu, ma e jiri ya tụnyere salad na-enweghị abụba.

Enwere ezi ihe kpatara eji etinye abụba dị mma dị ka mmanụ ube oyibo mgbe ị na-eri akwụkwọ nri, n'ihi na ọ nwere ike ime ka nsị nke antioxidants carotenoid dị elu ruo 17-okpukpu.

5. Nwere ike Belata Mgbaàmà nke Ọrịa Ogbu na nkwonkwo

Ogbu na nkwonkwo bụ ọrịa na-agụnye mbufụt na-egbu mgbu nke nkwonkwo. Ọ bụ ihe zuru oke ma na-emetụta ọtụtụ nde mmadụ gburugburu ụwa.

Ọrịa ogbu na nkwonkwo bụ ọrịa ogbu na nkwonkwo kachasị njọ. E jikọtara ya na mmebi nke cartilage na nkwonkwo.

Ọtụtụ nchọpụta achọpụtala na mmiri sitere na ube oyibo na mmanụ soybean, nke a na-akpọ avocado / soybean unsaponifiable, nwere ike belata ihe mgbu na nkwonkwo metụtara ọrịa ogbu na nkwonkwo (,,,).

Nchịkọta ahụ yiri ka ọ bara uru karịsịa maka ndị nwere ọrịa ogbu na nkwonkwo ikpere ().

Otutu ihe omumu ekwuola na nchikota nke ube oyibo na nchikota nke soybean nwere ike iwepu ihe mgbaàmà nke ogbu na nkwonkwo.

6. Nwere ike inye aka igbochi ọrịa gom

Nwepụta sitere na ube oyibo na mmanụ soybean nwere ike ọ bụghị naanị ịba uru megide ọrịa ogbu na nkwonkwo.

Evidencefọdụ ihe akaebe na-egosi na nchikota a nwekwara ike inye aka gbochie ọrịa oge, a na-akpọkwa chịngọm.

Ọrịa a na-afụ ụfụ nwere ike ịgụnye mgbaàmà dịka uhie na ọbara ọgbụgba, ume na-adịghị mma na mmebi nke ọkpụkpụ na anụ ahụ gburugburu ezé ().

N'ọnọdụ kachasị njọ, ọ nwere ike ịkpata ezé ezé.

Dika ihe omumu na nkpuru ogwu na ihe ndi ozo, ihe nkpuru ubochi / soybe nwere ike igbochi protein a na-akpọ IL1B ().

Protein a na - akwalite mbufụt, ọ bụkwa ya bụ isi ihe na - akpata mbibi anụ ahụ na ọkpụkpụ ọkpụkpụ na ọrịa chịngọm.

Mkpụrụ mmanụ ube oyibo na soybean na-egosi nsonaazụ mgbochi site na igbochi protein nke na-akpata anụ ahụ na ọkpụkpụ.

7. Na-eme ka anụ ahụ dịkwuo mma ma na-eme ka ọnya merie

Fatty acids dị na mmanụ avocado na-apụta na ọ bara uru maka anụ ahụ gị.

Otu nnyocha na ndị ọrịa 13 chọpụtara na ude nwere mmanụ avocado na vitamin B12 ka mma mgbaàmà nke psoriasis mgbe izu 12 gachara ọgwụgwọ ().

A mụọla mmanụ ube oyibo maka ikike ọ nwere ịgwọ mmerụ anụ ahụ, yana ọmụmụ gbasara ụmụ oke achọpụtala na ọ nwere ike mee ka ọnya ọnya dị ngwa (,).

Otu obere ọmụmụ ụmụ mmadụ chọpụtara na vitamin B12 ude nwere mmanụ ube oyibo ka mma mgbaàmà nke psoriasis. Nnyocha e mere na ụmụ oke achọpụtala na mmanụ ube bekee na-akwalite ọnya ngwa ngwa.

8. Neutralizes Free Radicals

Antioxidants na-alụ ọgụ mmebi cellular kpatara site na radicals free, nke bụ ngwaahịa mkpofu nke metabolism.

Ọkwa dị elu nke ha nwere ike ibute nrụgide oxidative, nke nwere ike itinye aka na ọrịa dịka ụdị ọrịa shuga 2 na ọrịa obi (,).

Site n'inye ndị electrons ka ha nwee ihe ndị na-eme ka ha ghara ịnwụ, antioxidants nwere ike ịkwụsị ha, na-egbochi ha imebi ihe.

Ọtụtụ ụdị ihe egwu dị iche iche dị, mana ikuku oxygen na-enweta, nke a maara dị ka ụdị oxygen na-arụ ọrụ (ROS), kachasị emetụta.

Mitochondria, akụkụ sel na-ewepụta ike, bụ isi mmalite nke ROS ().

Dị ka otu nnyocha na-arịa ọrịa shuga, mmanụ ube oyibo nwere ike ichebe onwe ya pụọ ​​na mmetụta na-emerụ ahụ nke ihe ndị na-akpata free site na itinye mitochondria ().

Ozugbo ọ ruru ebe ahụ, ọ na-enwe ike ime ka ndị nwere onwe ha ghara ịnwụ ma gbochie ha imebi ngwa ngwa cell dị mkpa.

Na oke, ube oyibo bụ ike ịbanye cell mitochondria na ibelata mmepụta nke na-emerụ free radicals.

9. Ọ Dị Mfe Iji

Nke ikpeazụ abaghị uru ahụike, mana ọ ka dị ezigbo mkpa.

Ọ bụ eziokwu na ube oyibo bụ nke ukwuu vasatail na mfe itinye n'ime nri gị.

Dịka ọmụmaatụ, enwere ike iri ya oyi, mana ọ dịkwa mmanụ nri dị mma ma dị mma n'ihi na acids ya na-akwụsi ike na oke ọkụ ().

Ndị a bụ ụzọ ole na ole iji tinye mmanụ ube oyibo na nri gị:

• Tinye ngaji na smoothie.
• Gbanye na salad.
• Jiri ya dị ka marinade maka imeri anụ.
• Tinye ya mgbe ị na-eme mmiri.
• Jiri ya n'ụlọ mayo.
• Kpoo ya na akwukwo nri tupu ichi ya.
• Top hummus pụọ na ya.
• Kpoo ya na ofe oyi, dika gazpacho.

Ọzọkwa, a na-eji mmanụ ube oyibo eme ihe mgbe ụfọdụ na ihe ịchọ mma na ngwaahịa nlekọta anụ ahụ (28).

Enwere ike iji mmanụ ube oyibo mee ihe n'ọtụtụ ụzọ. Enwere ike ịgbakwunye ya oyi na salads ma ọ bụ smoothies, ma dịkwa mma maka isi nri, grilling ma ọ bụ mmiri.

10. Ihe ozo?

Ọ bụrụ n'ịchọrọ ịnwale mmanụ ube oyibo, gbaa mbọ zụta ụdị oyi na-atụ iji nweta uru ahụike zuru oke edepụtara n'isiokwu a.

N'ikpeazụ, ọ bụrụ na ị nwere mmasị ịmụ banyere uru ahụike nke mkpụrụ ube oyibo n'onwe ya, wee lelee isiokwu a: 12 Ihe Nlekọta Pụrụ Iche nke Ube oyibo.