Mohlomong ua tseba hore li-avocado li sa tsoa nkoa e le lijo tse molemohali tsa pelo. Mme sena ha se taba ea phatlalatso! Ha u lakatsa ho ja seneke, joale u ka khetha ho ja guacamole. Mona ke mabaka a mane a etsang hore bonyane u je avocado e nyane letsatsi le leng le le leng:
1. E fokotsa kotsi ea lefu la pelo
Lefu la pelo le nkoa e le 'molai oa #1, le amang batho ba baholo ba limilione selemo se seng le se seng. 'Me lena ke lebaka la ho kenyelletsa lijo tse phetseng hantle lijong tsa hau tsa letsatsi le letsatsi. Li-avocado li bonts'itsoe li le molemo bakeng sa tsamaiso ea pelo le methapo ka lebaka la ho fokotseha ha tsona ho mafura a mangata le lihlahisoa tse ngata tsa mafura a sa tsitsang (haholo-holo li-MUFA tse monounsaturated). Mafura a feteletseng a phahamisa k'holeseterole le triglyceride. Ho e-na le hoo, ho ja mafura a lekaneng a sa koaeloang ke mafura ho theola k’holeseterole e mpe ’me ho phahamisa k’holeseterole e ntle, ’me ho ntlafatsa kutloisiso ea insulin.
Ho feta moo, li-avocado li na le limatlafatsi tse ngata, tse kang potasiamo le lutein. E na le li-antioxidants - carotenoids, phenols. Metsoako ena e thusa ho thibela ho ruruha le oxidation methapong ea mali, ho etsa hore ho be bonolo hore mali a phalle.
2. Ho fokotsa boima ba 'mele habonolo
Ka ho ja mafura, re theola boima ba 'mele - ke mang ea neng a ka nahana? Avocado e thusa ho theola boima ba 'mele ka ho theha maikutlo a ho khora. Avocado e fana ka maikutlo a ho tlala ka mpeng le ho fokotsa takatso ea lijo. Sena se bakoa ke ho ba le fiber e ngata - hoo e ka bang 14 g ka tholoana. Liphuputso li bontšitse hore ho ja li-avocado, tse nang le mafura a mangata a monosaturated, ho molemo haholo bakeng sa pelo ho feta lijo tse fokolang mafura.
3. Kotsi e fokotsehileng ea kankere
Li-avocado li fa 'mele li-phytochemicals tse ngata tse loantšang mofetše, ho kenyeletsoa xanthophyll le phenols. Motsoako oa protheine o bitsoang glutathione o boetse o fokotsa kotsi ea mofetše oa molomo. Ho se ho fumanoe bopaki bo pakang karolo e ntle ea avocado ho fokotsa kotsi ea mofetše oa matsoele le oa tšoelesa ea senya. Ho phaella moo, ntho e nang le phello liseleng tsa myeloid leukemic e kile ea ithutoa. Lintlha tsena li bontša hore ho hlokahala lipatlisiso tse eketsehileng.
4. Letlalo le mahlo li tla sireletsoa botsofaling
Kamoo ho bonahalang kateng, li-carotenoids tse tsoang ho avocado li phetha karolo e kholo ho sireletsa 'mele ea rona. Lutein le ntho e 'ngoe, zeaxanthin, li ka fokotsa tahlehelo ea pono e amanang le botsofali le ho sireletsa khahlanong le bofofu. Lintho tsena tse peli li boetse li sireletsa letlalo liphellong tsa oxidative tsa mahlaseli a ultraviolet, a le siea le boreleli ebile le phetse hantle. Bonolo boo 'mele ea rona e monyang li-carotenoids ho li-avocado ha e bapisoa le litholoana le meroho e meng e bua molemong oa ho kenyelletsa li-avocado lijong tsa rona tsa letsatsi le letsatsi.