牛油果的超級健康益處

They boost satiety

增加飽腹感

Eating good fats helps to slow stomach emptying, which keeps you fuller longer and delays the return of hunger. Avocados, which provide about 22 grams of fat each (mostly as heart healthy monounsaturated fatty acids, or MUFAs), certainly fit the bill. In one recent study, volunteers rated feelings of satisfaction and appetite after dining on meals with or without avocado. The addition of half of an avocado to meals resulted in a significant boost in self-reported satiety and a reduced desire to eat for up to five hours. This is one of the reasons I often reach for guacamole as my salad dressing.

攝入優質脂肪有助於減緩胃排空的速度，所以飽腹感會更持久、延遲飢餓感的到來。每顆牛油果大約能提供22克脂肪（大多是有益心臟健康的單不飽和脂肪酸），完全符合要求。在最新的一項研究中，志願者食用含/不含牛油果的餐食後，被要求評估他們的飽腹感和食慾。加了半個牛油果的餐食極大的增加了這些志願者的飽腹感、降低了他們的進食慾望（長達5小時）。所以，我總是在沙拉中加牛油果醬。

They're waist whittlers

瘦腰

According to a recent survey, Americans are still fat-phobic, probably due to the notion that eating fat makes you fat. But the truth is eating the right types of fat is actually a savvy weight-loss strategy. In addition to upping satiety, plant-based fats like avocado provide antioxidants and fight inflammation, which have both been linked to weight management. That may be why recent research revealed that regular avocado eaters weigh less and have smaller waists, even without eating fewer calories.

最近的一項調查顯示，美國人仍然擔心脂肪攝入，可能是因爲脂肪會讓人變胖吧。但事實是，攝入正確的脂肪卻是一種十分睿智的減肥策略。除了增加飽腹感之外，植物性脂肪，比如牛油果，能提供抗氧化劑、消除炎症，兩者都與體重管理相關。所以，最近的研究表明：即使攝入正常量的卡路里，經常吃牛油果的人也會體重更輕、腰更細。

They protect your ticker

保護心臟健康

The MUFAs in avocados have been shown to slash "bad" LDL cholesterol, and up "good" HDL levels-a double whammy effect that helps to lower the risk of heart disease, the #1 killer of both men and women. A recent UCLA study also uncovered some remarkable heart protective effects of avocado consumption: Compared to eating a burger without avocado, the addition of half of a avocado curbed the production of compounds that contribute to inflammation, improved blood flow, and didn't increase triglycerides (blood fats) beyond the amounts raised by the burger alone.

牛油果中的單不飽和脂肪酸已被證明能降低壞的低密度脂蛋白膽固醇水平，提升有益高密度脂蛋白膽固醇水平--一石二鳥，有助於降低患心臟病的風險。心臟病是人類的頭號殺手。加州大學洛杉磯分校最近的一項研究還發現攝入牛油果與一些顯著的心臟保護作用相關：與沒有牛油果的漢堡相比，加入半個牛油果能抑制某些導致炎症的化合物的分泌、促進血液流通，且增加的甘油三酯水平（血脂）還是漢堡本身所引起的。

Avocados are also a source of potassium, a nutrient that helps reduce blood pressure by acting as a natural diuretic to sweep excess sodium and fluid out of the body, which relieves pressure on the heart and arteries (bonus: that also means avocado is a natural de-bloater!).

牛油果還是鉀元素的來源，鉀元素通過充當天然利尿劑將多餘的鈉和液體排出體外，從而降低血壓，減輕心臟和動脈的壓力（額外福利：這也意味着--牛油果是天然的消腫劑）。