Mwinamwake mukudziwa kuti mapeyala posachedwapa amaonedwa kuti ndi chakudya chabwino kwambiri cha mtima. Ndipo ichi sichinthu chodziwika bwino! Pamene mukulakalaka zokhwasula-khwasula, mukhoza kusankha guacamole. Nazi zifukwa zinayi zomwe muyenera kudya mapeyala pang'ono tsiku lililonse:
1. Amachepetsa chiopsezo cha matenda a mtima
Matenda a mtima amaonedwa ngati wakupha #1, omwe amakhudza akuluakulu mamiliyoni ambiri chaka chilichonse. Ndipo ichi ndi chifukwa chophatikiza zakudya zathanzi muzakudya zanu zatsiku ndi tsiku. Mapeyala asonyezedwa kuti ndi opindulitsa pa dongosolo la mtima chifukwa cha kuchepa kwa mafuta odzaza ndi mafuta ochulukirapo (makamaka monounsaturated MUFAs). Mafuta ochulukirapo amachulukitsa cholesterol ndi triglycerides. M'malo mwake, kudya mafuta okwanira okwanira kumachepetsa cholesterol yoyipa ndikukweza cholesterol yabwino, ndikukulitsa chidwi cha insulin.
Kuphatikiza apo, mapeyala ali ndi michere yambiri, monga potaziyamu ndi lutein. Lili ndi antioxidants - carotenoids, phenols. Mankhwalawa amathandiza kupewa kutupa ndi okosijeni m'mitsempha, zomwe zimapangitsa kuti magazi aziyenda mosavuta.
2. Kuonda kosavuta
Podya mafuta, timataya thupi - ndani akanaganiza? Avocado imathandizira kuchepetsa thupi popanga kukhuta. Peyala imapereka kumva kukhuta m'mimba ndikuchepetsa chilakolako. Izi zimachitika chifukwa cha kuchuluka kwa fiber - pafupifupi 14 g pa chipatso chilichonse. Kafukufuku wasonyeza kuti kudya mapeyala, omwe ali ndi mafuta ambiri a monosaturated, amapindulitsa kwambiri pamtima kusiyana ndi zakudya zopanda mafuta.
3. Kuchepetsa chiopsezo cha khansa
Mapeyala amapatsa thupi ma phytochemicals ambiri olimbana ndi khansa, kuphatikiza xanthophyll ndi phenols. Mapuloteni omwe amatchedwa glutathione amachepetsanso chiopsezo cha khansa ya m'kamwa. Umboni wapezeka kale womwe ukutsimikizira ntchito yabwino ya mapeyala pochepetsa chiopsezo cha khansa ya m'mawere ndi prostate. Kuphatikiza apo, chinthu chomwe chimakhudza maselo a myeloid leukemic chidawerengedwa kale. Mfundozi zikusonyeza kufunika kofufuza mowonjezereka.
4. Khungu ndi maso zidzatetezedwa ku ukalamba
Monga momwe zinakhalira, carotenoids kuchokera ku mapeyala amagwira ntchito yaikulu poteteza thupi lathu. Lutein ndi chinthu china, zeaxanthin, amachepetsa kutayika kwa masomphenya okhudzana ndi ukalamba ndikuteteza ku khungu. Zinthu ziwirizi zimatetezanso khungu ku zotsatira za okosijeni za kuwala kwa ultraviolet, ndikuzisiya kukhala zosalala komanso zathanzi. Kumasuka komwe thupi lathu limatengera carotenoids kuchokera ku mapeyala poyerekeza ndi zipatso zina ndi ndiwo zamasamba zimalankhula mokomera kuphatikiza mapeyala muzakudya zathu zatsiku ndi tsiku.