Kholesterol yokwezeka nthawi zambiri imayambitsa thrombosis, stroko zoyambilira komanso mtima. Chifukwa chake, anthu omwe ali ndi hypercholesterolemia ayenera kutsata zakudya zomwe zimaphatikizapo kukana mafuta a nyama ndikukhazikitsa zinthu zomwe zimapangitsa kagayidwe ka lipid kukhala menyu.
Kuti muchepetse kuchuluka kwa cholesterol yoyipa, madokotala amalimbikitsa kuphatikiza mafuta a masamba, mbewu zonse, masamba ndi zipatso muzakudya za tsiku ndi tsiku. Chimodzi mwazakudya zabwino kwambiri zomwe zili ndi LDL yayikulu m'magazi ndi avocado.
Koma kodi zipatso zakunja zimakhudza bwanji thupi? Kodi ndizothandiza bwanji ndipo ndichifukwa chiyani ziyenera kugwiritsidwa ntchito pa cholesterol yapamwamba?
Kuphatikizika ndi malo opindulitsa a avocados
Avocado ndi chipatso chobiriwira chamtundu wina chomwe chimakhala ndi zonona zinazake. Ili ndi mtengo wokwanira wathanzi - 165 kcal pa magalamu 100 zipatso.
100 g ya peyala ya alligator imakhala ndi mapuloteni (2 g), ma carbohydrate (1.8 g), mafuta (14, g), madzi (72 g), phulusa (1.6 g) ndi fiber fiber (6.7 g).
Komanso zipatso zobiriwira pamakhala zinthu zina - chitsulo, zinki, manganese, fluorine, selenium, mkuwa. Chipatsochi chili ndi macronutrients ambiri monga phosphorous, potaziyamu, sodium, magnesium, calcium.
Avocado ina ili ndi mavitamini osiyanasiyana: beta-carotene; B1,4,2,5,9,6; ascorbic acid; vitamini PP; phylloquinone.
Avocados ndi abwino kwa matenda ashuga. Ili ndi mannoheptulose, omwe amachepetsa kuchuluka kwa shuga. Komanso, zipatso zimathandizira kuti shuga azisungidwa bwino komanso zimachepetsa mwayi wokhala ndi matenda a shuga a 2, chifukwa chakuti muli vitamini K1.
Zipatso zobiriwira zimayenera kudyedwa ndi akazi pofuna kupewa kukhala osabereka komanso kuwonda. Komanso chipatso chopatsa thanzi chimagwiritsidwa ntchito mu cosmetology.
Ngati mzimayi amapanga maski a nkhope pang'onopang'ono ndi peyala ya alligator, ndiye kuti khungu lake limakhala losalala ndikupeza mtundu wokongola. Mafuta a Avocado ndi opindulitsa kwambiri tsitsi, chifukwa amapewetsa tsitsi ndikuchotsa dandruff.
Zipatso zobiriwira ziyenera kudyedwa ndi amayi apakati. Ndi chizolowezi chomamwa nthawi zonse, thupi limalandira zakudya zonse zofunika. Ndipo folic acid, yomwe ndi gawo lamalonda, amalepheretsa kusokonezeka kwa kubereka.
Avocados idzakhala yopindulitsa kwa azimayi okonda amuna. Chogulacho chimachotsera zizindikiro zosasangalatsa za kusamba. Kuti mukwaniritse zabwino, chipatsocho chimayenera kudyedwa kamodzi pa sabata.
Mayankho ochokera kwa madokotala okhudza mapeyala amakhala abwino. Kupatula apo, imateteza chiwindi ku poizoni ndipo imagwira antiseptic.
Chifukwa cha phytonutrients, chipatso chopatsa thanzi chimachotsa zoyipa zomwe zimachitika pamalo ankhanza. Komanso, zinthu izi zimateteza maselo kuti asalowe mu ma radicals aulere komanso kupewa.
Chipatsochi chimakhala ndi zeaxanthin ndi lutein. Awa ndi ma carotenoids omwe amasintha magwiridwe antchito amawonedwe (mawonekedwe a cataract). Zinthu zimateteza retina ku ma free radicals, kupewa oxidation mu mandala, ndikusefa kuwala kwa ultraviolet.
Avocados ndiabwino kwa amuna. Muli ma folates omwe angakulitse kupanga kwa umuna ndi kuyendetsa bwino ndikusintha masinthidwe.
Peyala ya Alligator imayenera kudyedwa ndi ana. Popeza imayendetsa magazi kuzungulira ndikukulitsa kuyamwa kwa calcium.
Matenda omwe amathandiza kudya avocados:
- matenda oopsa
- kunenepa
- mtima ischemia;
- gastritis;
- atherosulinosis;
- mitengo;
- chikanga
- angina pectoris;
- chilonda;
- kusowa kwa vitamini;
- kapamba
- kutupa;
- kudzimbidwa.
Mbale wa avocado umakhudzira bwanji cholesterol
Kuti mumvetsetse chifukwa chomwe ma avocados amagwiritsidwa ntchito kutsitsa cholesterol, asayansi adachita kafukufuku. Zotsatira zake zidatsimikizira kuti peyala ya alligator imasintha bwino mbiri ya lipid.
Ofufuzawo adapeza kuti patatha sabata limodzi kudya zipatso zobiriwira, kuchuluka kwa cholesterol yamagazi mwa anthu athanzi kumatsika ndi 16%.
M'maphunziro omwe anali ndi cholesterol yayikulu mthupi, zotsatira zake zinali motere: cholesterol yathunthu idatsika ndi 17%, LDL ndi kuchuluka kwa triglycerides kutsika ndi 22%, ndipo zomwe zili mu HDL zidakwera ndi 11%.
Maphunziro ofanana adachitika ku University of Pennsylvania. Asayansi adaphunzira luso la zakudya zosiyanasiyana kuti muchepetse cholesterol.
Monga mitu, anthu onenepa amasankhidwa. Ofufuzawo adagwiritsa ntchito mitundu itatu ya zakudya:
- Ochepetsa m'mafuta odzola omwe amaphatikizidwa ndi chakudya (chimanga, zipatso). Zotsatira zake ndi kutsika kwa 7 mg mu LDL pa 1 desilita imodzi ya magazi.
- Ndi mafuta ochulukirapo (mafuta a masamba adasandulika njira ina pazopangira nyama) popanda kugwiritsa ntchito avocados. Zotsatira zake, zinali zotheka kuchepetsa LDL ndi 8%.
- Ndi mafuta ochulukirapo (zopangidwa ndi nyama zinasinthidwa ndi mafuta a masamba) ndikugwiritsa ntchito mapeyala nthawi zonse. Kutsiliza - mulingo wa LDL m'magazi unatsikira mpaka 14%.
Koma kodi ndichifukwa chiyani kudya zakudya zamafuta osapsa a avocado sikothandiza pantchito yochepetsa cholesterol? Mafuta achilengedwe nthawi zambiri amakhala ndi hydrogenated, ndichifukwa chake amakhala ndimafuta a trans, omwe amatha kuwonjezera ngozi yamavuto amitsempha yamagazi ndi mtima.
Zinapezeka kuti mafuta ochokera ku polyunsaturated ochokera kumera angakulitse kuchuluka kwa oxidized LDL, makamaka, tinthu tating'ono tambiri, ndikutsitsa cholesterol chothandiza m'magazi.
Komabe, kuti thupi lizigwira bwino ntchito, mtima umafunikira cholesterol yabwino komanso yoyipa. Kuwerengera zinthu izi kuyenera kukhala koyenera. Ndipo magawo onenepa okha ndi ochepa a LDL, omwe amachititsa kuti ma cholesterol awoneke, ali ndi vuto.
Mafuta a Trans, omwe nthawi zambiri amakhala ndi mafuta mumasamba, amatsogolera pakupanga kwa zinthu zovulaza. Chochita china chomwe chingawonjezere kuchuluka kwamitundu yambiri ya lipoproteins yotsika kwambiri ndi shuga komanso zakudya zilizonse zothamanga (mkate Woyera, semolina, pasitala). Chiwopsezocho chimakula ngati mumatha kudya ma trans ndi mafuta ambiri am'mimba tsiku lililonse.
Koma chifukwa chiyani avocado yokhala ndi cholesterol yayikulu imagwira ntchito kwambiri? Chowonadi ndi chakuti chimakhala ndi mafuta a monounsaturated omwe amateteza kagayidwe ka lipid.
Mafuta omwe amapezeka m'mapeyala a alligator amabweretsa zotsatirazi zabwino ku thupi:
- pangani HDL kukhala yokwezeka
- kuchepetsa ndende ya triglycerides yomwe imayambitsa chitukuko cha atherosulinosis;
- sinthani zomwe zili tating'onoting'ono tating'ono ta LDL cholesterol m'magazi.
Chipatso chopatsa thanzicho chimakhala ndi ma biologically yogwira mankhwala, folic acid, kufufuza zinthu (potaziyamu) ndi mavitamini (E, B). Zinthu zonsezi zimakhala ndi phindu pamitsempha yamagazi ndi mtima.
Peyala ya alligator ili ndi ma phytosterols. Awa ndi maumboni achilengedwe omwe amalepheretsa kubisika kwa cholesterol m'chiwindi.
Avocado ili ndi magnesium, yomwe imathandizira kuthamanga kwa LDL. Komanso, chipatsochi chimakhala ndi ascorbic acid - chimasintha mtundu wa kapangidwe ka kolesteroli ndikuchotsa kwake m'thupi. Komabe chipatsocho chimakhala ndi fiber zambiri, zomwe sizimalola mafuta a nyama kulowa m'matumbo.
Chifukwa chake, chifukwa cha kuchuluka kwa zinthu zamtengo wapatali, ma avocados amachepetsa cholesterol.
Ngati mumadya zipatso kwa zaka 3-5, mungachepetse chiopsezo cha kugunda kwa mtima ndi 20% ndikuchepetsa mwayi wamwalira ndi 4-8%.
Momwe mungagwiritsire ntchito avocado wokhala ndi cholesterol yayikulu?
Ndi hypercholesterolemia, tikulimbikitsidwa kudya avocados ndiwofatsa komanso zamkati zomwe sizimakoma. Ngati chipatso chakhwima, ndiye kuti peel iyenera kupatulidwa.
Madokotala amalangiza kudya avocados pamimba yopanda kanthu komanso yaiwisi. Zatsopanozi zimakhala ndi tinin, zomwe zimapatsa chipatso chake chifukwa cha kutentha.
Mbale yakucha yomwe ili ndi mchere imakhala ndi kukoma kosangalatsa. Chifukwa chake, nthawi zambiri zimaphatikizidwa ndi nsomba zam'madzi, nsomba, nkhuku, zowonjezeredwa ku saladi. Ndipo okonda zakudya ku Japan amawona zipatso zopatsa thanzi monga chinthu chofunikira kwambiri cha sushi ndi masikono.
Avocados amayenda ndi zakudya zina ndi zina:
- ham;
- saladi wa tuna;
- masangweji;
- mpunga
- masamba
- msuzi, makamaka phwetekere;
- sopo wowonda;
Othandizira azaumoyo amalimbikitsa kuwonjezera mapeyala a alligator ku saladi m'malo mwa tchizi. Chifukwa chake, mutha kuchepetsa kuchuluka kwa mafuta muzakudya, ndipo zomwe zimakhala zopanda triglycerides zitha kutsitsidwa mpaka 90%.
Chinsinsi cha saladi wosavuta, wathanzi wa mapeyala ndi motere. Choyamba muyenera kukonzekera udzu winawake, katsabola, nkhaka, letesi, tsabola wokoma ndi avocado. Zosakaniza zonse zimaphwanyidwa ndikusakanizidwa ndi msuzi wa mandimu ndi mafuta a azitona.
Ku Latin America, zipatso zobiriwira zimadyedwa motere: chipatso chimadulidwa pakati, mbewu imachotsedwa. Hafu ya mchere pang'ono, owazidwa ndi mandimu ndikudya zamkati ndi supuni.
Ngakhale phindu la peyala ya alligator, chipatso chimodzi chimatha kudyedwa patsiku. Kupatula apo, ndizopatsa thanzi kwambiri komanso chifukwa chosadya osagwirizana, thupi limatha kukula.
Komanso, kugwiritsa ntchito molakwa mapeyala kumapangitsa kuti zigawo zake ziyambe kulumikizana ndi coumadin. Izi zimapukusa magazi, zomwe zimatha kutulutsa magazi.
Pofuna kudya zipatso zabwino, ndikofunikira kudziwa momwe mungasungire bwino zipatso zopatsa thanzi. Zipatso zakupsa ziyenera kusungidwa m'chipinda chapansi pa firiji osapitilira masiku atatu.
Kuti musungidwe kwakutali, ndibwino kugula avocado wobiriwira. Kuti achotse, mutha kumulunga ndi chopukutira ndikuchiyika pawindo.
Ubwino ndi zovuta za mapeyala afotokozedwa mu kanema m'nkhaniyi.
