Idan ya zo ga cin abinci, yawancin mu muna da manufa guda ɗaya (ban da yin shi dadi, ba shakka): jin dadi. Don cimma wannan, yana da mahimmanci ku haɗa manyan ƙungiyoyin abinci mai gina jiki guda uku (fats, carbohydrates da furotin), don haɓaka gamsuwa, sarrafa narkewa, daidaita matakan sukari na jini da sarrafa matakan yunwa.
Duk da cewa babu wani hadin da ya dace da kowa. wani sabon nazari, wanda aka buga a mujallar Nutrients, ya nuna cewa ƙara avocado a cikin abincinku na iya zama mafita mai sauƙi ga wasu.
Me yasa avocado kuma ba wani abinci ba?
Binciken ya yi iƙirarin cewa abincin da ya haɗa da avocado sabo a matsayin madadin carbohydrates mai ladabi na iya rage sha'awar ci da kuma rage cin abinci. ƙara gamsuwa don abinci ba tare da ƙara ko rage adadin kuzari ba.
Masana kimiyya sun zaɓi gwada avocados saboda suna 'ya'yan itace kawai da ke dauke da mai da fiber, kuma an san su duka suna rage yunwa. Matsakaicin avocado ya ƙunshi gram 13 na mai monounsaturated da gram 3 na fiber, kusan babu!
Don gwada sakamakon satiating na avocado yayin rage carbohydrates a cikin abinci, masu binciken sun zaɓi rukuni na manya 31, matsakaicin shekaru 38 kuma tare da matsakaicin matsakaicin nauyin jiki na 29. Dole ne su zaɓi ɗaya daga cikin nau'ikan sanwici uku da aka ba su. : dukan bunƙasa tare da man shanu ko kirim mai tsami da kuma yayyafa shi da letas (76% carbohydrates, 14% mai, da kuma 12% furotin); karamin bun da rabin avocado da man shanu (51% carbohydrates, 40% mai, da kuma 12% furotin); Y bulo mai sauƙi, mai ƙarancin man shanu da avocado gabaɗaya (50% carbohydrates, 43% mai, da kuma 10% protein). Duk abincin karin kumallo yana da kusan adadin adadin kuzari: kusan 630.
Sa'o'i shida bayan cin abinci, masu binciken sun gwada gamsuwa, yunwa, gamsuwa, matakan kuzari, kuma sun zana jini don auna insulin, sukarin jini, da sauran matakan hormone masu alaƙa da yunwa da ci.
Ta yaya avocado ke tasiri a jikinmu?
Masana kimiyya sun gano cewa abinci dauke da avocado da alama inganta hormone YY, wanda ke daidaita cin abinci, rage yawan yunwa da karuwar gamsuwa a cikin mahalarta bayan cin abinci.
Bugu da ƙari kuma, waɗanda suka ci aguacate sun kuma samu karancin insulin da ciwon sukari na jini. Insulin iAUC (ma'aunin karuwa a cikin sukarin jini) ya ragu da kashi 31% a cikin waɗanda suka gabatar da avocado ga duk abincinsu, idan aka kwatanta da masu sa kai waɗanda suka ci sanwici ba tare da shi ba.