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This Is What Will Happen When You Eat Avocados Every Day

天天吃牛油果 你想不到的健康

You’ve probably seen avocados being touted as a heart-healthy superfood in recent years. Realistically, the truth isn’t too far off from the hype. The next time you’re grabbing that burrito or turkey sandwich, you might want to consider adding a healthy dollop of guacamole. Here are four reasons that you should consider eating a little bit of avocado each day.

牛油果近年來被視為利于心臟健康的超級食物。事實上，真相遠(yuǎn)遠(yuǎn)不只這些天花亂墜的宣傳。下次你被玉米煎餅或者火雞三明治所吸引的時候，可以嘗試著加一塊健康的牛油果醬。下面便是你堅持每天吃牛油果的四個理由。

1. You may reduce your risk of heart disease.

1.降低患心臟病的風(fēng)險

Heart disease is the number 1 killer in the United States, affecting nearly 27 million adults, so it only makes sense that we would want to protect ourselves by being more health-conscious in our dietary choices. Avocados have been shown to positively benefit our cardiovascular system in a number of ways due to its low saturated fat and high unsaturated fat content (predominantly the monounsaturated fat (MUFA) variety). Consuming excess saturated fat (>10% of total calories) may raise your LDL and HDL cholesterol and triglycerides. On the contrary, consuming adequate unsaturated fat in your diet may help lower LDL-cholesterol (bad cholesterol), maintain HDL-cholesterol (good cholesterol) and potentially improve your insulin sensitivity.

心臟病如今成為死亡率最高的疾病，僅在美國就有約2700萬人死于此疾病。所以，我們才要保護好我們自己，培養(yǎng)有健康意識的飲食習(xí)慣。牛油果被證實在各個方面都有利于我們的心血管系統(tǒng)，因其含有低飽和脂肪和高不飽和脂肪(主要以單不飽和脂肪酸為主)。攝入過度的飽和脂肪(超過總熱量的10%)將會增加體內(nèi)的低密度脂蛋白膽固醇、高密度脂蛋白膽固醇和三酸甘油酯。相反，攝入充分的不飽和脂肪酸會幫助降低體內(nèi)的低密度脂蛋白(有害膽固醇)水平，保持高密度脂蛋白(有益膽固醇)水平，并且改善體內(nèi)胰島素敏感度。

2. You may have an easier time maintaining your weight

2.將減肥這件事變得容易

Eating fat to lose fat; who would have thought? Avocados can help with weight-loss and maintaining a healthy BMI by promoting a feeling of satiety. A recent study showed that including avocado in meals helped extend feelings of fullness and reduced the desire to overindulge. The belly-filling properties of avocados is aided by their high fiber content, about 14g per fruit on average. In addition, higher avocado consumption has been associated with smaller waistlines and lower BMIs in observational studies. Lastly, some research has even shown that weight-loss diets higher in MUFA, like the kind avocados are packed with, may prove healthier for your heart than low-fat weight-loss diets.

吃脂肪來減脂肪;你們聽過嗎?牛油果可以幫助減肥，并且通過產(chǎn)生一種飽腹感來維持健康的身體質(zhì)量指數(shù)。最近研究顯示，在食物中加入牛油果可以增加飽腹感，減少暴飲暴食的欲望。牛油果的這種飽腹感通過高纖維含量來獲得，平均每個牛油果含量為14克。除此之外，據(jù)觀察性研究表明，攝入更多牛油果還會讓腰圍變細(xì)，體重指數(shù)降低。最近，研究表明，減重飲食中大量的單不飽和脂肪酸(比如牛油果所具備的)比低脂肪的飲食能讓你的心臟更健康。

3. You might reduce your risk of cancer

3.降低癌癥的風(fēng)險

Avocados provide us with numerous phytochemicals that may help prevent cancer, including the previously discussed xanthophylls and phenols. A protein compound called glutathione, along with the xanthophyll lutein (both found in avocados), have been associated with decreased rates of oral cancer. Preliminary data also show promising results for avocados potential role in reducing risk of both breast and prostate cancers. Additionally, preliminary studies demonstrate that a specific type of fav derived from avocados is able to exert anti-cancer effects on acute myeloid leukemia cells. Together, these studies show that further research needs to be conducted to draw more conclusive results.

牛油果可以提供給我們大量的植物素以幫助我們抗癌，包括葉黃素和酚類化合物。一種蛋白質(zhì)化合物谷胱甘肽和葉黃素(均在牛油果內(nèi))可以幫助降低口腔癌的風(fēng)險。并且，初始數(shù)據(jù)顯示，牛油果將有可能幫助降低乳腺癌和前列腺癌的風(fēng)險。除此，牛油果中還發(fā)現(xiàn)存在一種脂質(zhì)，可以有效對抗急性髓系白血病。同時，這些研究表明，我們還需要更一步的研究來得出更確定的結(jié)論。

4. You will protect your skin and eyes well into old age

4.即便老了，你也不會擔(dān)心你的皮膚和眼睛

As it turns out, avocado carotenoids do quite a number of things for our body. Both lutein and another compound found in avocados called zeaxanthin can slow age-related ocular decline and prevent vision dysfunction. In addition, these same two nutrients also act as buffers against oxidative UV damage, keeping our skin smooth and healthy.

事實證明，，牛油果類胡蘿卜素對我們的身體有很大益處。葉黃素和另外一種化合物(玉米黃質(zhì))可以減緩年齡造成的視力衰退，并且防止出現(xiàn)視功能紊亂。而且，這兩種營養(yǎng)物質(zhì)可以充當(dāng)抗氧化劑來保護我們皮膚的光滑健康。

Aside from the multitude of health benefits, avocados have the extra bonus of being a tasty, creamy food that can be incorporated into shakes, desserts, dips, and toppings. So don’t be afraid to add avocado!

除了這么多有益于健康的好處，牛油果還是一種美味的奶油色食物，可以放入奶昔、甜點、飲品和糕點中食用。所以，不要吝嗇，在你的食物中加入牛油果吧!