Ọ Dị Mma na Ahụ Ike Rie Mkpụrụ nke Ube oyibo?

Ndinaya

• Gịnị bụ na Avocado Mkpụrụ?
• Uru Ọrịa Ga-enweta
• Nchedo Nchedo
• Otu esi eri nkpuru ube oyibo
• Isi Okwu

Avocados na-ewu ewu nke ukwuu n'oge a ma tinyela na menus n'ofe ụwa.

Ha na-edozi ahụ nke ukwuu, dị mma na smoothies ma dị mfe itinye na ụtọ, raw desserts.

Ube oyibo ọ bụla nwere otu mkpụrụ buru ibu nke a na-atụkarị atụfu, mana ụfọdụ ndị na-ekwu na ọ nwere uru ahụike yana a ga-eri ya.

Otú ọ dị, ndị ọzọ na-eche ma ọ bụrụ na ọ dịkwa mma iri mkpụrụ ube oyibo.

Isiokwu a na-enyocha uru ahụike nke mkpụrụ ube bekee, yana nchegbu nchekwa nwere ike ịdị.

Gịnị bụ na Avocado Mkpụrụ?

A na-etinye mkpụrụ ube oyibo na shea siri ike ma mejupụta 13-18% nke nha mkpụrụ osisi niile (1).

Ihe omuma banyere ihe mejuputara nwere oke, ma o nwere ezigbo ihe oriri nke fatty acids, eriri nri, carbs na obere protein (2,,,).

A na-ewerekwa mkpụrụ ahụ dị ka isi iyi nke phytochemicals, gụnyere ihe ndị osisi na-emepụta iji chebe onwe ha.

Ọ bụ ezie na ụfọdụ phytochemicals na mkpụrụ ube oyibo nwere ike ịnwe ike antioxidant, ndị ọzọ nwere ike ọ gaghị enye uru ahụike ọ bụla (2,).

Carbs na nkpuru ube oyibo bu nke stachi, ya na ihe dika 75% stachi. Starch nwere ogologo ogologo shuga, ndị na-eme nchọpụta amalitela ịchọpụta etu esi eji ya na ngwaahịa (6).

Mkpụrụ nke ube oyibo gụnyere tumadi abụba asịd, carbs n'ụdị stachi na eriri nri, yana obere protein na ọtụtụ phytochemicals.

Uru Ọrịa Ga-enweta

Na Naijiria, a na-eji mkpụrụ osisi ube bekee eme ka ọbara mgbali elu ().

A na-ewere mkpụrụ osisi ahụ ka a na-ejighị ya mee ihe, nchọpụta mmalite na-egosi na ha nwere ike ịnwe ụfọdụ uru ahụ ike.

N'okpuru bụ ụfọdụ nwere ike na nke ube oyibo mkpụrụ nwere ike baara gị uru:

• Cholesterol: Egosipụta ube oyibo nkpu iji belata cholesterol zuru oke na LDL cholesterol "ọjọọ" na ụmụ oke ().
• Ọrịa shuga: Ọ nwere ike belata ogo shuga dị na oke oke oke. Otu nnyocha ụmụ anụmanụ gosipụtara na ọ dị irè dị ka ọgwụ na-agwọ ọrịa shuga (, 8).
• Ọbara mgbali: Ihe omumu banyere umu anumanu na-akowa na nkpuru ube oyibo nwere ike inyere aka belata akwara obara, nke na enyere aka belata mgbali elu, bu isi ihe di egwu maka oria obi (,).
• Antioxidant: Nnwale ule tube na mkpụrụ osisi avocado egosila na mkpụrụ ube oyibo nwere ike ịnwe ihe siri ike antioxidant (2,).
• Antibacterial: Otu nnyocha nyocha tube chọpụtara na ọ kwụsịrị uto nke Clostridium sporogenes, nje na-akpata nje ().
• Ihe mgbochi: Ube oyibo amachibidoro fungal uto na ule-tube ọmụmụ. Karịsịa, ọ nwere ike igbochi Candida albicans, yist nke na-akpatakarị nsogbu na eriri afọ (,).

Ọ bụ ezie na nchọpụta ndị a na-ekwe nkwa, rịba ama na ha dabere na nyocha-ọkpọkọ na ọmụmụ anụmanụ. Achọkwuru nyocha na-adabere na mmadụ tupu enwee ike ime mkpebi ọ bụla (,).

Tụkwasị na nke a, ọmụmụ ihe ndị a na-ejikarị mkpụrụ osisi avocado arụ ọrụ, ọ bụghị mkpụrụ niile n'onwe ya (,,).

Studies na ube oyibo mkpụrụ na-atụ aro na ha nwere ike belata gị n'ihe ize ndụ nke ọrịa obi na ịlụ ọgụ megide nje bacteria na fungi. Ka o sina dị, ọ dị mkpa inyochakwu ụmụ mmadụ tupu e nwee ike ime nkwubi okwu ọ bụla.

Nchedo Nchedo

Enwere nchegbu na ụfọdụ ogige osisi na mkpụrụ ube oyibo, dịka ndị na-eme ihe na trypsin na cyanogenic glycosides, nwere ike bụrụ ihe na-emerụ ahụ ().

Nlele nchekwa na mkpụrụ ube oyibo nọ na mmalite na-ejedebe na ọmụmụ anụmanụ.

Otu nnyocha e mere na Nigeria nyere ụmụ oke oke mkpụrụ nke ube oyibo wepụtara ihe karịrị ụbọchị 28 ma hụ na ọ nweghị mmetụta na-emerụ ahụ ().

Ọzọkwa, dabere na oriri ndị obodo ahụ na-eri nke mkpụrụ ube oyibo, ọ na-eme atụmatụ kachasị ihe oriri kwa ụbọchị nke mkpụrụ mkpụrụ ube bekee ka ọ bụrụ 1.4 mg kwa paụnd (3 mg kwa kilogram) nke ịdị arọ nke ndị okenye ().

Ọzọ ọmụmụ na ụmụ oke chọpụtara na ube oyibo mkpụrụ wepụ gosiri dịghị toxicity mgbe ingest na-etinye uche ruo 227 mg kwa paụnd (500 mg kwa n'arọ) nke ahu ibu kwa ụbọchị. Icemụ oke chiri nke a ma ọ bụ nke dị elu nke mkpụrụ mkpụrụ ube oyibo nwụrụ n'ime awa 24 ().

Enwere nchegbu na mmanụ mkpụrụ ọka avocado nwere ike ibute nsogbu, ebe egosiri na ọ na-abawanye enzymes na abụba na-eto eto na oke nke oke (17, 18).

Ugbu a, e nwere ezughị ezu na-egosi na-obi ike na ube oyibo mkpụrụ bụ nchebe maka oriri nke mmadụ, dị ka nnyocha dị otú ahụ e mere na ụmụ anụmanụ.

Ọzọkwa, usoro mmịpụta e ji mee ihe na ọmụmụ ihe ahụ nwere ike ịgbanwe mmetụta ya n'ahụ gị.

Research na nchekwa nke ube oyibo mkpụrụ bụ obere. O nwere ike bụrụ ihe ojoo nye oke na oke na oke dị elu, ma amaghi ma ọ dị mma maka oriri mmadụ.

Otu esi eri nkpuru ube oyibo

Ube oyibo na-esi ezigbo ike ma bụrụ nke a kwadebere tupu e rie ya.

Nke mbụ, ọ dị ha mkpa ịkpọ nkụ na oven na nnukwu okpomọkụ maka awa ole na ole. Fọdụ ndị na-akpọ nkụ na oven maka awa abụọ na 250°F (121°C).

Ozugbo mkpụrụ osisi ahụ kpọnwụrụ, enwere ike ịbe ya ma tinye ya na blender ma ọ bụ ihe nhazi nri ruo mgbe ọ ga-abụ ntụ.

Enwere ike ịgbakwunye ntụ ntụ na smoothies ma ọ bụ jiri ya na teas, sauces ma ọ bụ dips.

Agbanyeghị, ihicha mkpụrụ ahụ nwere ike belata ọdịnaya ya na-egbochi antioxidant, yabụ ị gaghị aghọrọ uru ị tụrụ anya ya.

Rịba ama na mkpụrụ ahụ dị ilu.Ọ bụrụ na ị ga-agbakwunye ya na smoothie gị, jide n'aka na ị ga-edozi ya na ụtọ ụfọdụ site na itinye mkpụrụ osisi, dịka banana ma ọ bụ ụfọdụ strawberries.

N'ụzọ dị oke mkpa, enweghị ihe akaebe na-egosi na mkpụrụ ube bekee adịghị mma iri nri. O yikarịrị ka ọ ga-akacha mma ịnwe iko tii ma ọ bụ obere mkpịsị osisi, kama ịnwe ihe egwu.

Ọ bụrụ n’ikpebie ịnwale mkpụrụ ube oyibo, ọ ga-akachasị mma ka ị rie ya mgbe ụfọdụ iji belata ihe ọghọm ọ nwere ike ịkpatara gị.

Ube oyibo chọrọ ka akpọnwụ, gbue ma jikọta ya tupu eri ya. Agbanyeghị, usoro ihicha nwere ike belata ọdịnaya ha na-egbochi antioxidant.

Isi Okwu

Ezie na anụmanụ na ule-tube ọmụmụ ahụwo ụfọdụ uru nke ube oyibo, ihe akaebe na-egosi uru ahụike na ndị mmadụ adịghị.

Ihe omumu nke anumanu na egosiputa na oke ego nwere ike ibute nsogbu ndi ozo, obu ezie na odighi ihe omumu nke mmadu nyochaworo nchekwa ha.

Ugbu a ọ naghị atụ aro ka ị rie mkpụrụ ube oyibo.

Ọ bụrụ n’ikpebie ịnwa mkpụrụ ube oyibo, debe ihe oriri gị pere mpe iji belata ọghọm nke ọghọm nwere ọghọm.