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.

牛油果近年来被视为利于心脏健康的超级食物。事实上，真相远远不只这些天花乱坠的宣传。下次你被玉米煎饼或者火鸡三明治所吸引的时候，可以尝试着加一块健康的牛油果酱。下面便是你坚持每天吃牛油果的四个理由。

1. You may reduce your risk of heart disease.

1.降低患心脏病的风险

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.

心脏病如今成为死亡率最高的疾病，仅在美国就有约2700万人死于此疾病。所以，我们才要保护好我们自己，培养有健康意识的饮食习惯。牛油果被证实在各个方面都有利于我们的心血管系统，因其含有低饱和脂肪和高不饱和脂肪(主要以单不饱和脂肪酸为主)。摄入过度的饱和脂肪(超过总热量的10%)将会增加体内的低密度脂蛋白胆固醇、高密度脂蛋白胆固醇和三酸甘油酯。相反，摄入充分的不饱和脂肪酸会帮助降低体内的低密度脂蛋白(有害胆固醇)水平，保持高密度脂蛋白(有益胆固醇)水平，并且改善体内胰岛素敏感度。

2. You may have an easier time maintaining your weight

2.将减肥这件事变得容易

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.

吃脂肪来减脂肪;你们听过吗?牛油果可以帮助减肥，并且通过产生一种饱腹感来维持健康的身体质量指数。最近研究显示，在食物中加入牛油果可以增加饱腹感，减少暴饮暴食的欲望。牛油果的这种饱腹感通过高纤维含量来获得，平均每个牛油果含量为14克。除此之外，据观察性研究表明，摄入更多牛油果还会让腰围变细，体重指数降低。最近，研究表明，减重饮食中大量的单不饱和脂肪酸(比如牛油果所具备的)比低脂肪的饮食能让你的心脏更健康。

3. You might reduce your risk of cancer

3.降低癌症的风险

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.

牛油果可以提供给我们大量的植物素以帮助我们抗癌，包括叶黄素和酚类化合物。一种蛋白质化合物谷胱甘肽和叶黄素(均在牛油果内)可以帮助降低口腔癌的风险。并且，初始数据显示，牛油果将有可能帮助降低乳腺癌和前列腺癌的风险。除此，牛油果中还发现存在一种脂质，可以有效对抗急性髓系白血病。同时，这些研究表明，我们还需要更一步的研究来得出更确定的结论。

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

4.即便老了，你也不会担心你的皮肤和眼睛

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.

事实证明，，牛油果类胡萝卜素对我们的身体有很大益处。叶黄素和另外一种化合物(玉米黄质)可以减缓年龄造成的视力衰退，并且防止出现视功能紊乱。而且，这两种营养物质可以充当抗氧化剂来保护我们皮肤的光滑健康。

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!

除了这么多有益于健康的好处，牛油果还是一种美味的奶油色食物，可以放入奶昔、甜点、饮品和糕点中食用。所以，不要吝啬，在你的食物中加入牛油果吧!