Inyungu zubuzima bwamavuta ya Avoka

Amavuta ya Avoka aherutse kwiyongera mubyamamare mugihe abantu benshi biga ibyiza byo kwinjizaamasoko meza yibinuremu mirire yabo.

Amavuta ya Avoka arashobora kugirira akamaro ubuzima muburyo butandukanye. Nisoko nziza ya acide acide izwiho gushyigikira no kurinda ubuzima bwumutima. Amavuta ya Avoka nayo aratangaantioxydeantnibintu birwanya inflammatory, nka karotenoide navitamine E..

Ntabwo amavuta ya avoka afite intungamubiri gusa, ahubwo afite umutekano muguteka ubushyuhe bwinshi kandi arashobora gukoreshwa muburyo butandukanye bwo gukora amafunguro meza kandi meza kumutima.

Byinshi mubuzima-Biteza imbere Amavuta Acide

Avokaamavuta arimo aside irike (MUFA), ni molekile yibinure ishobora gufasha kugabanya cholesterol ya LDL.1 Amavuta ya Avoka agizwe na 71% acide acide monounsaturated (MUFA), 13% acide polyunsaturated fatty acide (PUFA), na 16% aside irike yuzuye (SFA) .2

Indyo ikungahaye ku binure byinshi byahujwe n’inyungu nyinshi z’ubuzima, harimo no kwirinda indwara nk’umutima. Ubushakashatsi bukubiyemo amakuru ku bantu barenga 93.000 bwasanze abantu barya MUFA kuvainkomoko y'ibihingwayagize ibyago bike cyane byo guhitanwa n'indwara z'umutima na kanseri.3

Ubushakashatsi bumwe bwerekanye ko gusimbuza SFAs na MUFAs biva mu nyamaswa n’ibiryo bisa na karori ya MUFA biva mu bimera byagabanije cyane ibyago by’impfu.3

Ubundi bushakashatsi bwerekana igihe MUFA ivuye mu biribwa byibimera isimbuye SFAs, amavuta ya trans, cyangwakarubone nziza, indwara z'umutima ziragabanuka cyane.4

Na none, kimwe mu binure byingenzi mumavuta ya avoka, aside oleic, birashobora gufasha gushyigikira uburemere bwumubiri muguhindura ubushake bwo kurya no gukoresha ingufu no kugabanya ibinure byo munda.5

Nisoko nziza ya Vitamine E.

Vitamine E ni intungamubiri zikora uruhare rukomeye mu mubiri. Ikora nka antioxydants ikomeye, irinda selile kwangirika kwa okiside ishobora gutera indwara. Intungamubiri nazo zirimoimikorere yubudahangarwa, itumanaho rya selile, nibindi bikorwa byo guhinduranya.6

Byongeye kandi, vitamine E ishyigikira ubuzima bwumutima irinda gutembera kwamaraso no guteza imbere amaraso. Ifasha kandi kwirinda impinduka za okiside kuri LDL cholesterol. Impinduka za Oxidative kuri LDL cholesterol igira uruhare runini mugutezimbereaterosklerose, cyangwa plaque kwiyubaka mu mitsi, niyo mpamvu nyamukuru itera indwara z'umutima.6

Nubwo vitamine E ari ingenzi ku buzima, abantu benshi muri Amerika ntibarya vitamine E ihagije kugira ngo ifashe ubuzima muri rusange. Ubushakashatsi bwakozwe bwerekana ko abagore bagera kuri 96% na 90% by’abagabo muri Amerika badafite vitamine E idahagije, ibyo bikaba bishobora kugira ingaruka mbi ku buzima mu buryo butandukanye.7

Ubushakashatsi bwerekana ibiyiko bibiri bitanga amavuta ya avoka bitanga miligarama zirindwi (mg) za vitamine E, bingana na 47% byagaciro ka buri munsi (DV). Nyamara, urugero rwa vitamine E rushobora gutandukana bitewe nogutunganya amavuta ya avoka anyuramo mbere yuko agera mububiko bwibiribwa.8

Amavuta meza ya avoka, asanzwe akorerwa ubushyuhe, azaba afite vitamine E nkeya kuko ubushyuhe butesha agaciro ibintu bimwe na bimwe biboneka mu mavuta, harimo vitamine hamwe n’ibimera bikingira.8.

Kugirango ugure ibicuruzwa byamavuta ya avoka bitanga vitamine E nyinshi, hitamo amavuta adatunganijwe neza, akonje.

Harimo Antioxydeant na Anti-Inflammatory Ibimera

Amavuta ya Avoka arimo ibimera bizwiho gushyigikira ubuzima, harimo polifenol, proanthocyanidine, na karotenoide.2.

Izi mvange zifasha kurinda kwangirika kwa okiside no kugenzura umuriro mu mubiri. Ubushakashatsi bwerekana indyo ikungahayeantioxydants, nka karotenoide na polifenol, bishobora gufasha kurinda ubuzima butandukanye, harimoindwara z'umutimanaindwara zifata ubwonko.910

Nubwo ubushakashatsi bwabantu ari buke, ibisubizo bivuye mubushakashatsi bwakagari nubushakashatsi bwinyamaswa byerekana ko amavuta ya avoka afite ingaruka zikomeye zo kurinda selile kandi bishobora gufasha kugabanya imbaraga za okiside no gutwika.1112

Ariko, kimwe na vitamine E, uburyo bwo gutunganya bushobora kugabanya cyane antioxydeant yamavuta ya avoka. Niba wifuza kubona inyungu zibintu birinda biboneka mu mavuta ya avoka, nibyiza kugura amavuta ya avoka adatunganijwe neza, akonje.