E hoemi i ka pilikia o ka ma'i pu'uwai: E ai i ka avocados

ʻO ka ʻai ʻana i nā avocados hiki ke hōʻemi i ka pilikia o ka maʻi cardiovascular, e like me kahi noiʻi hou i paʻi ʻia ma ka Journal of the American Heart Association.

ʻO ka ʻai ʻana ma ka liʻiliʻi ʻelua ʻāpana o ka avocado i hoʻokahi pule e hōʻemi i ka pilikia o ka loaʻa ʻana o ka puʻuwai ma ka 21% ke hoʻohālikelike ʻia me ka pale ʻana a i ʻole ka ʻai ʻole ʻana i nā avocados.

"He mea kāhāhā paha ka ʻike ʻana he huaʻai maikaʻi ka naʻau o ka avocados hou. Ma hope o nā mea a pau, ʻaʻole anei i lohe nā mea kūʻai aku he kiʻekiʻe nā avocados i nā calorie a me ka momona? ʻO ka manaʻo nui he mea nui nā meaʻai haʻahaʻa momona no ke olakino o ka naʻau, a ʻaʻole ia he hoʻopunipuni. Akā ʻaʻole like ka momona haʻahaʻa me ka momona ʻole ", wehewehe ʻo Miguel Barcenas, ka hoʻolālā a me ke kūkākūkā kūʻai aku no ka Association of Avocado Exporting Producers and Packers of Mexico (APEAM).

Ke kamaʻilio ka poʻe loea olakino e pili ana i nā "momona maikaʻi" a me nā "momona maikaʻi ʻole" ʻaʻole lākou e hoʻokolokolo i kāu mau meaʻai. ʻO nā momona maikaʻi, he monounsaturated a polyunsaturated paha, e kōkua i ka hānai ʻana i kou kino. ʻO ka ʻoiaʻiʻo, ua wehewehe ke alakaʻi meaʻai o Kanada i ke koʻikoʻi o ka hoʻopaʻa ʻana i ka momona momona e kākoʻo i nā ʻano meaʻai olakino. Hāʻawi ka hapakolu o ka avocado maʻamau i 5 grams o ka momona monounsaturated a me 1 grams o ka momona polyunsaturated i kēlā me kēia lawelawe 50-gram.

ʻO nā "momona maikaʻi ʻole" he mau momona trans a saturated, hiki ke hoʻopilikia i kou puʻuwai inā lākou e hoʻomalu i kāu ʻai. ʻOi aku ma mua o 75% o nā momona i loko o nā avocados ke ʻano "maikaʻi", me ka loaʻa ʻole o ka cholesterol. Akā ʻaʻole pau nā pōmaikaʻi ma laila! ʻAʻohe kō a ʻaʻohe kumu a he kumu maikaʻi ia o ka fiber (3 grams no 50 gram-serving).

Ma waho aʻe o ka nānā ʻana i ka hopena holoʻokoʻa o ka ʻai ʻana i nā avocados, ua hana nā mea noiʻi i ka hoʻohālikelike helu a ʻike ʻia ka ʻai ʻana i ka hapalua o ka lawelawe ʻana i ka avocado (¼ kīʻaha) i ka lā ma mua o ka nui o nā hua manu, yogurt, cheese, margarine, pata a i ʻole nā ​​​​iʻi i hana ʻia (pēlā. e like me ka puaʻa) i hoʻohaʻahaʻa i ka pilikia o ka puʻuwai puʻuwai e 16% a 22%.

ʻO ka mea maikaʻi loa, ʻoi aku ka maʻalahi o ka hoʻohui ʻana i nā avocados i kāu meaʻai. He mea maʻalahi loa ka ʻAvocados a hele maikaʻi me ka nui o nā meaʻai kuʻuna, nā ʻano hou loa o ka meaʻai, a i ʻole nā ​​​​mea maʻamau. E kipa i ka ʻaoʻao "pehea" e aʻo ai i nā ʻōlelo aʻoaʻo maikaʻi e like me ke koho ʻana i ka avocado pala a i ʻole ka hoʻomākaukau ʻana i ka avocado ma nā ʻano ʻano like ʻole (ʻoki ʻia, ʻokiʻoki, mashed…). ʻOi aku ka maʻalahi ma mua o kou manaʻo: ʻoki wale i ka hapalua, wili, wehe i ka lua, ʻoki ʻia i loko o nā ʻāpana lōʻihi a i ʻole nā ​​ʻāpana ʻāpana, a ua mākaukau ʻoe.