Avocados okhala ndi High Cholesterol

Kwa iwo omwe ali ndi vuto la atherosulinosis, ndikofunikira kudziwa bwino lomwe zakudya zomwe angadye komanso zomwe ayi. M'nkhaniyi tiona momwe ma avocados ndi cholesterol zimakhudzana, mapindu ake a chipatsochi ndi thupi lonse bwanji.

Kuwonjezeka kwa cholesterol yamagazi ndichizindikiro chowopsa. Zidutswa zake zovulaza zosemphana ndi kayendedwe kazombo ka ziwiya zimatha kusonkhana mu ma conglomerates, kukhazikika pamakoma a mitsempha ndi mitsempha, kenako zimayambitsa hypoxia, ischemia, thrombosis kapena embolism ndi mphamvu zawo zoyipa. Nthawi zambiri, vuto lotere limayambitsa kukula kwa atherosulinosis, stroke, kapena vuto la mtima. Chifukwa chake, wodwalayo amafunika chakudya chamagulu chamafuta ndi mafuta ochepa.

Kupanga kwakukulu kwa mwana wosabadwayo

Akatswiri otsogola pankhani zamankhwala ndi zakudya adaziwona kale kuti ndizothandiza kwa odwala omwe ali ndi cholesterol yayikulu kugwiritsa ntchito avocados. Zabwino zake zazikulu ndikuti ili ndi zigawo za lipid zothandiza zomwe zimakhala ndi mafuta a monounsaturated acids. Amakhala ndi machiritso pa minofu ya mtima ndi mtima wamitsempha yama mitsempha.

Chifukwa chake, odwala omwe ali ndi vuto la mafuta osokonezeka ayenera kuphatikizira ndipo nthawi zambiri amagwiritsa ntchito avocados chakudya. Zomwe zili mu avocado:

Kulemera kwazinthu zofunikira kumangoleketsa sikuti kumangochepetsa zisonyezo zoyesa za mayeso a labotale, komanso kumapereka zotsatizana zabwino mthupi la wodwalayo. Zamoyo zomwe zimagwira ntchito zimathandiza kuchepetsa kwambiri cholesterol yamagazi, kusintha kwamitsempha yamagazi ndikuyimitsa kunenepa.

Komabe, ziyenera kukumbukiridwa kuti avocados siothandiza kwa aliyense. Osavomerezeka kuti muzigwiritsa ntchito pamaso pa tsankho la munthu pazinthu zina, kusokonezeka kwa metabolic, kuchuluka kwa magazi.

Zotsatira za avocado pa lipid zikuchokera magazi

Avocados imakhala imodzi mwamagulu a zakudya zabwino ngati wodwalayo wakweza cholesterol. Kenako iyenera kudyedwa tsiku lililonse. Zina mwazabwino ndi izi:

• Kudya mwana wosabadwayo kumakhala bwino, kumakupatsani mwayi wochotsa mapaundi owonjezera ndikupangitsa kuti pakhale zamagetsi zamagetsi.
• Mwana wosabadwayo amakhala ndi cholesterol, yomwe imatha kusintha zakudya zamafuta popanda kuyambitsa zovuta kwa wodwala.
• Lilinso ndi machitidwe angapo ochiritsira thupi la munthu. Avocados alibe lipoproteins zovulaza. Zadziwika kuti, m'malo mwake, zimathandizira kutuluka kwawo mofulumira kuchoka m'magazi kudzera m'mimba.
• Kuphatikiza apo, kapangidwe kake kamaphatikizapo zinthu zapadera - phytosterols. Iwo ali koyambirira kwa kusintha kwamphamvu kwachilengedwe kumachepetsa kaphatikizidwe ka mafuta ndi mafuta ambiri.
• Mwana wosabadwayo amakhalanso ndi omega acid. Amathandizira pakuwonjezeka kwa magawo a lipid opindulitsa, osasinthira ena oyipa. Iwo, nawonso, amalowa m'chiwindi, kumene amakwaniritsidwa.
• Kuchuluka kwa magnesium kumakhala ndi avocados. Cholesterol ndi mafuta ena oyipa mothandizidwa ndi iwo amawonongeka ndi chimbudzi chotsatira m'chilengedwe.
• Potaziyamu, yomwe mwana wosabadwayo amakhalanso wolemera, imathandizira kugwira ntchito kwa mtima ndi mitsempha yamagazi, komanso imakhazikika pamlingo wamchere wamadzi.
• Vitamini C amakhudza kayendetsedwe kazigawo zamagawo a lipid m'thupi.
• Kuchuluka kwamaluwa kumachepetsa kuyamwa kwa mafuta, ndikufulumizitsa kutulutsa kwawo kudzera m'mimba.

Zofunika! Zakudya ndi gawo limodzi la dongosolo lokwaniritsira mankhwala. Chifukwa chake, kumwa mankhwala ndikutsatira, musaiwale za phindu la zinthu zina.

Kupititsa patsogolo magazi ndi kuphatikizira kwa avocados muzakudya

Avocados nthawi zambiri amalimbikitsidwa kuti anthu azichira matenda akale, okalamba, odwala omwe achira, kuchokera ku opaleshoni, akuvutika ndi chimbudzi cham'mimba, komanso omwe akuchita ntchito yolimbitsa thupi.

• ipangitsani kuchepa kwakanthawi kowonekera.
• sinthani kayendedwe ka nzeru, khalani ndi zotsatira zabwino pamitsempha yamagetsi,
• kufulumizitsa magawika maselo,
• kukonza makina ogaya,
• kuwonjezera adaptogenicity,
• Kuteteza matenda angapo amaso,
• chepetsa kudzikuza,
• khazikitsani kuchuluka kwa hemoglobin,
• kuchepetsa matenda oyambitsidwa ndi matenda osiyanasiyana,
• sinthani mgwirizano wam'kati,
• limbitsa antioxidant, chotsani poizoni.

Kugwiritsa ntchito kwa Avocado kwa cholesterol yayikulu kumasonyezedwanso kwa: matenda ashuga, matenda am'mimba, matenda a impso, matenda a chiwindi, kunenepa kwambiri, zovuta za endocrine.

Akatswiri adazindikiranso kuti odwala omwe amadya mwana wosabadwayo nthawi zonse amakhala okhazikika pazolemba za lipid ndikusintha kuchuluka kwa kulemera kwawo. Kagayidwe kawo kanayamba kuyenda bwino, ndipo kunyamula kwa mapuloteni, mafuta ndi chakudya kunakhala kwachilengedwe. Magazi a glucose anali pafupi ndi njira yabwinobwino, ndipo chilakolako chake chinali chochepa.

Kudya Avocados

Monga lamulo, mwanjira yodziyimira payokha, mwana wosabadwayo samakonda kudya. Nthawi zambiri amagwiritsidwa ntchito masangweji, masamba osakanizidwa, zokometsera, mbale zosiyanasiyana, masaladi, zopangira curd.

Avocados sayenera kuwiritsa kapena kudyetsa. Ndikwabwino kuzigwiritsa ntchito mwanjira yake yaiwisi, kuti musawononge kakomedwe kake ndikuchotsa zoipa zoyipa za cholesterol. Chipatsocho chimayenera kutsukidwa bwino, kupukutidwa ndi madzi otentha ndikudula m'mphepete. Pambuyo pake, fupa limachotsedwa kuchokera pamenepo ndipo zamkati zimachotsedwa mosamala ndi peel. Kenako iyenera kugwiritsidwa ntchito pompopompo, popeza pakukonzanso sichiyeneranso kusungidwa.

Maphikidwe ena

Ndikofunikanso kudziwa momwe mungagwiritsire ntchito avocados. Kuguza kwa chipatsocho ndi chinthu chabwino kwambiri m'mbale zingapo. Itha kuwonjezeredwa yaiwisi nkhuku, nyama, nsomba.

• Ndikulimbikitsidwa m'mawa kuyesa kupanga saladi yapadera. Tengani avocado, lalanje, nthochi, kiwi, laimu, apulo. Kugwiritsa ntchito zipatso zosankhidwa bwino kumathandizanso kuti chitetezo chikhale chokwanira komanso kugwira ntchito kwa m'mimba thirakiti, komanso kumachepetsa cholesterol. Amakola kapena kuwaza. Kwa zipatso kuwonjezera thupi la avocado imodzi. Homogenize, kutsanulira pa mandimu, kenako kuwaza ndi mtedza wosweka. Zosindikizidwa zomwe zili ndi zinthu zomwe zimachepetsa cholesterol, zimapangitsa kagayidwe kake kambiri ndikuwongolera njira za chimbudzi. Ndizothandiza kwambiri pakugwiritsa ntchito tsiku ndi tsiku.
• Njira yabwino yotsutsa-sclerotic imapangidwa ndi saladi wa avocado, phwetekere, radish, adyo. Zida zonse zimadulidwa bwino, tsabola ndi mchere zimawonjezeredwa. Zokometsera, mutha kutenga magalamu makumi atatu a mafuta a azitona ndi mandimu. Kuwaza ndi zitsamba ndikuthandizira nkhomaliro kapena nkhomaliro.
• Chosangalatsa komanso chopatsa thanzi zopangira masangweji. Ikani chovala cha adyo, peyala thonje, parsley ndi katsabola mu blender. Bweretsani mkhalidwe wabwino. Monga zokometsera, muyenera kutenga magalamu khumi a mandimu ndi mafuta a azitona. Mchere ndi tsabola zimawonjezera kulawa. Kugwiritsa ntchito mankhwalawa pafupipafupi, avocado amachepetsa cholesterol, adyo amalimbitsa chitetezo cha mthupi, ndipo amadyera amawonjezera mchere. Ndikulimbikitsidwa kuti mugwiritse ntchito ndi zakudya zopukutira kapena mkate wowaza.

Tikuyenera kudziwa kuti akatswiri azamankhwala, othandizira komanso akatswiri ena azachipatala amasonyezeratu phindu logwiritsa ntchito ma avocados nthawi zonse. Ngati mumakonda kuphatikiza muzakudya zanu, mutha kuchepetsa kuchuluka kwa mafuta, kupewa kuopsezedwa ndi stroke kapena kugunda kwa mtima, ndikuchotsanso chiopsezo cha thrombosis kapena embolism.

Mtengo wathanzi ndi machitidwe opindulitsa

Mphamvu zamkati mwa chomera cha avocado zimakhala ndi mavitamini ndi michere yambiri yofunikira mthupi la munthu. Zina mwa izo ndi:

• Mavitamini B,
• phylloquinone,
• potaziyamu
• ascorbic acid
• tocopherol
• cellulose
• mkuwa
• phytosterols,
• mafuta ochulukirapo a polyunsaturated.

Makhalidwe othandiza zipatso

Zipatso za Avocado zimakhala ndi zopindulitsa zambiri, zimakhudza bwino thanzi la munthu. Chipatsochi chikuthana kwambiri ndi mafuta m'thupi, kuchepetsa magazi. Kugwiritsa ntchito chipatso kumathandizira pochotsa zopatuka zotsatirazi:

• kunenepa
• matenda ashuga
• kusabereka
• kufooketsa mphamvu ya chitetezo chamthupi,
• kuchepa magazi
• kusintha kwa thupi
• kutaya mphamvu
• kutopa kwamanjenje.

Kutengera ndi kafukufuku wasayansi, asayansi azachipatala amatsimikizira kupezeka kwa machitidwe angapo amachiritso a avocados. Zina mwa izo ndi:

• katundu wa cytotoxic yemwe amathandiza kuwonjezera mwayi wa kuyimitsidwa kwa njira yakufayo polimbana ndi matenda a chotupa,
• kukopeka kwa carotenes, komwe kumathandizira kukulitsa kuwona kwakuthupi, kukonza khungu, tsitsi ndi mano.
• Kukhazikitsa ntchito za musculoskeletal system,
• Kubwezeretsa ngongole yamchere wamadzi,
• machitidwe a antioxidant omwe amalepheretsa kukalamba kwa thupi,
• kuteteza chiwindi: kumachepetsa kuwonongeka ndi zinthu zovulaza.

Kuphatikiza apo, zipatso ndi mafuta a mbewu zimagwiritsidwa ntchito bwino pantchito ya cosmetology.

Malangizo posankha ndi kugwiritsa ntchito mapeyala

Pogwiritsa ntchito zakudya zake zopatsa thanzi, zipatso zachilendo zimakhala ndi fungo labwino lopanda mafuta ndipo zimakhudza batala watsopano wosakanizidwa ndi masamba. Mnofu wa chipatso umasiyanitsidwa ndi mawonekedwe onenepa, fupa lalikulu limakhala mkati mwa chipatso.

Avocado yokhala ndi cholesterol yambiri ndikofunikira kugwiritsa ntchito mwatsopano monga gawo lazakudya. Kuphatikiza apo, chipatsochi ndi choyenera kugwiritsidwa ntchito ngati gawo lina la soup, komanso masaladi ndi mbale zingapo zozizira ndi zotentha. Zipatso zakunja zimayenda bwino ndi masamba, nyama ndi nsomba.

Kuphatikizidwa kwa avocados muzakudya zotsekemera ndi zophika kumapereka mwayi wokonzekera zakudya zopatsa thanzi komanso zopatsa thanzi ndizofunikira kwambiri, ndikumachepetsa chiopsezo cha kunenepa kwambiri.

Pofuna kupatula mwayi wowonjezera cholesterol, komanso kulemera kwa thupi, ndikofunikira kugwiritsa ntchito avocados mosamala, osapitirira nthawi zonse mwana wakhanda 1 wakhanda.

Ndikulimbikitsidwa kulocha m'malo mwa zakudya zamafuta azakudya zomwe zimagwiritsidwa ntchito kuti muchepetse cholesterol yomwe ili mthupi. Zotsatira zake, saladi ya nyama imatha kusinthanitsidwa ndi saladi wopepuka ndi zipatso, ndipo zipatso zatsopano za avocado zidzatha bwino kutenga malo omwe amakhala ndi zakudya zabwino kwambiri.

Ndi kuyeserera pang'ono, thanzi limatha kukhala labwino ngati likufuna, komanso lokoma. Izi zidzakhala ndi mapindu abwino kwa thupi ndipo zimayambitsa malingaliro olimba pakukulimbana kwaumoyo.

Kuphatikizika kwa Avocado

Chipatso chowumbidwa ndi peyala chimakhala ndi minofu yofewa, yamafuta komanso kukoma kwake. Ubwino wake ndiwosakanika, popeza uli ndi zinthu zotsatirazi:

• Mavitamini a magulu A, E, C, B.
• Tsatani zinthu.
• Ma organic acid:
  • oleic
  • zopusa
  • Magulu a Omega-3 ndi 6.
• Choline.
• Phytosterols.

Izi zimathandiza kwambiri pakhungu ndi tsitsi. Onjezani katundu muzakudya za tsiku ndi tsiku ndikofunikira kwa anthu omwe akudwala matenda opatsirana matenda azikono: eczema, psoriasis. Avocado amalimbikitsidwa kuti azikhala ndi matenda osokoneza bongo komanso kunenepa kwambiri chifukwa cha kuchuluka kwake kwa zakudya. Zinthu zazikulu za mavitamini osungunuka a mafuta ndi ma acids acid ndizofunikira kwambiri kwa azimayi, chifukwa zimapangitsa kuti maholide azikhala bwino.

Ubwino wa cholesterol yayikulu

Peyala ya alligator ili ndi zigawo ziwiri zomwe zimalimbana ndi kachigawo koyipa kwa cholesterol - phytosterols ndi mafuta acids. Pa milingo yayitali kwambiri yaopoproteins (LDL) mwa anthu, ma atherosulinotic amasintha mawonekedwe mu zotengera - lipid-calcareous plaques on endothelium. Zotsatira zake, izi zimasunga mitsempha, yomwe imatsogolera kugunda kwa mtima, stroko. Beta-sitosterol yomwe ili mu avocados ndi chithunzi chamtundu wa nyama cholesterol. Ngakhale kumizidwa kochepa (5-10% ya kuchuluka kwa zinthu), imalepheretsa kuyamwa kwa LDL yoyipa m'magazi. Zomera zotsala za lipids ndi mafuta amchere achilengedwe. Amawonjezera gawo la "zabwino" zamafuta mthupi la munthu - lipensitirotein (HDL) yayikulu kwambiri.

Avocados yolimbana ndi cholesterol iyenera kugwiritsidwa ntchito pamaso pa matenda ophatikizika, monga matenda oopsa, shuga ndi kunenepa kwambiri. Chochita chamtengo wapatali chopatsa mphamvu chambiri chomwe chimagwiritsidwa ntchito moyenera chimachepetsa shuga m'magazi ndipo chimathandizira kagayidwe. Mavitamini ndi michere yomwe ili mgawoli ali ndi phindu pa kagayidwe, ndipo mafuta amachotsa njala kwanthawi yayitali. Zolemba zotsika za sodium ndi potaziyamu, zomwe zimakhala ndi vuto pamtima, zimalola anthu omwe ali ndi arrhythmia kudya chipatsochi.

Kuphatikizidwa kwa avocados mu zakudya ndi cholesterol yayikulu kumakuthandizani kuti musinthe ma labotale a metabolid metabolism ndikuchepetsa chiopsezo chokhala ndi matenda amtima.

Momwe mungagwiritsire ntchito moyenera?

Musanafike podzilimbitsa tsiku lililonse ndi mankhwala othandiza, muyenera kuphunzira malingaliro omwe mungagwiritse ntchito ndi zina zomwe zingakuthandizeni kusankha chinthu chabwino:

• Mtundu wa mwana wosabadwa. Pearl alligator limagunda mashelufu kubiriwira, chifukwa chake muyenera kusankha zipatso ndi peel ya mtundu wobiriwira wonyezimira.
• Kulemera. Mitundu ndi mitundu yosiyanasiyana imasiyana kuchokera pa 100 mpaka 500 g.
• Kufatsa. Mukakanikiza pakhungu, pakhale kuti pakhale mauni, koma nthawi yomweyo, avocado sayenera kukhala wolimba kwambiri.
• Chingwe. Iyenera kukhala yofewa, yamafuta yamafuta.

Mukamagula zipatso zosapsa, ndiye kuti zitha kukhala m'masiku 4-5. Kuti zipse, muyenera kusiya mapeyala pawindo kuti akolole pepala. Peyala yachilendo imacha msanga ngati ikusungidwa pafupi ndi nthochi. Kucha zipatso ndikosavuta kusenda. Nthawi zambiri imadulidwa pakati ndipo theka limatembenuzidwa. Zina zimasiyanitsidwa wina ndi mnzake, ndikuwonetsera mafupa owala ozungulira. Zamkati zimatha kutulutsidwa ndi supuni.

Ma avocados okhala ndi cholesterol amadyedwa pawokha kapena amawonjezerera ndi mbale zingapo. Hafu ya zipatso kapena supuni 5 zamkati tsiku lililonse ndizokwanira kutsitsa cholesterol m'mwezi umodzi. Msuzi wotchuka wa guacamole amakonzedwa kuchokera ku peigamole ndi zonunkhira, zomwe zimalimbikitsidwa kuti m'malo mwa mayonesi ovuta. Ma Avocados amawonjezeredwa ndi masikono, masaladi, sopo. Zipatso zimayenda bwino ndi nsomba. Sangweji ya buledi wa tirigu wathunthu, kotala la zipatso ndi tchizi zofewa ndi chakudya cham'mawa chokwanira komanso chathanzi.

Contraindication ndi kuvulaza

Ngati pali mbiri yakusokonekera kwa mankhwalawa, gwiritsani ntchito mankhwala mosamala. Ma calorie apamwamba amachititsa kugwiritsa ntchito mosamala anthu omwe ali ndi kunenepa kwambiri komanso kuwonda. Pa nthawi yoyembekezera, chifukwa cha kuchuluka kwa mavitamini, zipatso zimangokhala zothandiza, koma muyenera kuzidya mosamala mukamayamwa. Mafuta ochulukirapo amatha kuyambitsa zovuta zam'mimba za mwana ndi ziwengo.Sizoletsedwa kudya mafupa ndi masamba a chomera, popeza ali ndi poizoni.

Kapangidwe kake ndi zopindulitsa pa avocados

Avocado ndi chipatso chamtundu wobiriwira wokhala ndi kukoma kwake. Ili ndi mtengo wokwanira wathanzi - 165 kcal pa magalamu 100 zipatso.

100 g ya peyala ya alligator imakhala ndi mapuloteni (2 g), chakudya (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, chipatsochi chimathandizira kuti shuga aziyamwa bwino komanso zimachepetsa mwayi wokhala ndi matenda a shuga a 2, chifukwa chakuti muli vitamini K1.

Zipatso zobiriwira ziyenera 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 amaletsa kuchepa kwa 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 amasinthira 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 amatha kuonjezera kupanga kwa umuna ndikuyenda komanso kukonza ma erection.

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 zidawonetsa kuti peig ya alligator imasintha bwino mbiri ya lipid.

Ofufuzawo adapeza kuti sabata imodzi itatha 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:

1. Ochepetsa m'mafuta odzola omwe amaphatikizidwa ndi chakudya (chimanga, zipatso). Zotsatira zake ndikuchepa kwa LDL ndi 7 mg pa desilita imodzi ya magazi.
2. Ndi mafuta ochulukirapo (mafuta a masamba adasanduka zosankha zina zachilengedwe) popanda kugwiritsa ntchito avocados. Zotsatira zake, zinali zotheka kuchepetsa LDL ndi 8%.
3. Ndi mafuta ochulukirapo (zopangidwa ndi nyama zinasinthidwa ndi mafuta a masamba) ndikugwiritsa ntchito mapeyala nthawi zonse. Kutsiliza - LDL m'magazi atsikira 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. Kuyeza kwa 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 kwa tinthu tambiri tokhala ndi milomo yochepa ya lipoprotein ndi shuga ndi 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 zimakhala 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 mafuta m'thupi.

Ngati mumadya zipatso kwa zaka 3-5, mungachepetse chiopsezo cha kugunda kwa mtima mpaka 20% ndikuchepetsa mwayi wa kufa 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 amalangizira kudya avocados pamimba yopanda kanthu komanso mawonekedwe osaphika. Choyambirira chatsopanocho chimakhala ndi tinnin, chomwe chimapatsa chipatso chake kukoma ngati kutentha.

Mbale wakucha wapamwamba kwambiri amakhala ndi kakomedwe kabwino. 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:

1. ham
2. saladi wa tuna
3. masangweji
4. mpunga
5. masamba
6. msuzi, makamaka phwetekere,
7. sopo ozizira

Othandizira azaumoyo amalimbikitsa kuwonjezera mapeyala a alligator ku saladi m'malo tchizi. Chifukwa chake, ndizotheka 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.

Kuti mudye 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 tikambirana mu kanema munkhaniyi.

Zakudya zokhala ndi avocado ndi mafuta ochulukirapo zimachepetsa cholesterol

Ofufuzawo adapeza kuti kwa iwo omwe adatsata zakudya zamafuta ochepa opanda avocados, otsika osalimba lipoprotein (LDL) amachepetsa ndi pafupifupi 8.3 mg / dl. Koma ndi zakudya zamafuta ochepa popanda avocados, zidachepetsedwa ndi 7.4 mg / dl poyerekeza ndi "American zakudya."

Mu gulu la omwe adadya zakudya zamafuta ochepa komanso kudya avocado tsiku lililonse, kuchuluka kwa cholesterol "yoyipa" kumatsika mpaka 13.5 mg / dl poyerekeza ndi gawo loyamba. Komanso, magazi otsala - kuchuluka kwa cholesterol, triglycerides, kuchuluka kachulukidwe lipoprotein - onsewa atukuka kwambiri pamasamba akudya.

Ngakhale zotsatira za kafukufukuyu zikuwonetsa phindu logwiritsa ntchito avocados ku cholesterol yayikulu, asayansi ali ndi chiyembekezo chabwino. Dr. Chris-Ezerton amakumbukira kuti kuphunzira kwawo "sikuli m'dziko lenileni," ndikothekanso kutsimikizira mgwirizano m'maphunziro otere. Kuti muchite izi, pulofesayo amafuna kuti ntchito yowonjezereka ikhale ndi mawonekedwe ena.

Dr. Chris-Ezerton analemba kuti: “Tiyenera kuyang'ana kwambiri kuti chakudya chathu chikuphatikiza mapeyala ndi zakudya zina zopatsa thanzi. Ku United States, avocados sanakhalepo ambiri, chifukwa mankhwalawa amathanso kukhala okwera mtengo, makamaka nthawi zina pachaka. Anthu ambiri samvetsa kwenikweni momwe mungaphatikizire avocados muzakudya zanu zodziwika bwino (kupatula kupangira guacamole). Koma guacamole nthawi zambiri amadyedwa ndi tchipisi cha chimanga, chomwe chili ndi zopatsa mphamvu zambiri komanso zimakhala ndi mchere wambiri. Avocado ndibwino kugwiritsa ntchito ndi masaladi, masamba, masangweji, nkhuku kapena nsomba, ngakhale mawonekedwe ake oyera. "

Asayansi akuvomereza kuti ndalama zophunzirira izi zidaperekedwa ndi bungwe laopanga avocado a Hass Avocado Board. Koma akuwatsimikizira kuti bungweli lilibe mphamvu pa phunziroli.

Kuphatikizika ndi katundu wothandiza

Ma Avocados ndi olemera kwambiri mu pectin ndi fiber, zomwe zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi. Zimakhudza kuchuluka kwa cholesterol m'magazi oyenda, kuyeretsa mitsempha yamagazi ndikuthandizira kuchepetsa thupi. Chipatsochi chili:

• Mavitamini K, B, C, E.
• Folic acid.
• CHIKWANGWANI (kumachepetsa kuyamwa kwamafuta m'mimba).
• Potaziyamu (K, Kalium), Copper (Cu, Cuprum).
• Mafuta acids Omega - 3, Omega - 6.
• Phytosterols (zoletsa cholesterol kupanga).

Mafuta abwino - yesetsani kukhala ndi chakudya choyenera. Ma Avocados ali ndi mafuta azipamba, omwe amakhala ndi mafuta a monounsaturated acid, zomwe ndiwothandiza kwambiri. Ndi kuchuluka kwawo pazogulitsa, mutha kuthana ndi cholesterol yayikulu m'magazi, kupewa matenda amitsempha, matenda a mtima, komanso kumalimbitsa mtima ndi mitsempha yamagazi. Mafuta a asidi a avocado osasinthika, amathandizira kuonjezera "cholesterol" yabwino, imapereka kudya kwa low-kachulukidwe lipoprotein LDL ndipo ndi thandizo lake kumachepetsa cholesterol "yoyipa".

Avocado ndi cholesterol

Asayansi adafufuza ndipo adazindikira kuti ndi avocado, cholesterol idachepetsedwa, ndipo odwala awa adachepetsa thupi mwachangu kwambiri kuposa omwe sanadye nkomwe. Mafuta acids a mwana wosabadwayo amalimbikitsa kagayidwe m'thupi la munthu, chakudya chimamizidwa kwathunthu. Mloza wamagazi umapangidwanso, motero umateteza munthu ku matenda osayembekezeka, omwe nthawi zambiri amakhala ndi zakudya zopanda pake ndi maswiti.

Cholesterol owonjezera m'magazi ndi njira yachindunji yopanga ma cholesterol plaque, omwe, chipatsocho amawalimbana nawo bwino. Ndizowopsa chifukwa zimayambitsa kuchuluka kwa mitsempha yamagazi, kutsitsa malo kuti magazi azituluka, zomwe zimapangitsa kuti pakhale mpweya wambiri wa minyewa komanso ziwalo zamkati, amapanga magazi.

Ndi kuchuluka kwa cholesterol, kuwonekera kwa matenda monga atherosulinosis, mwayi woti akuvutika ndi sitiroko ukuwonjezeka, mitsempha ya magazi imatopa msanga. Kwa matenda amtima, akatswiri amalimbikitsa kuwonjezera mwana wosabadwa muzakudya kamodzi pa sabata. Chakudya chamafuta choyenera ndiye chithandizo chachikulu cha cholesterol yayikulu.

Kuwerengera kwathunthu kwa cholesterol kumathandizira kwambiri pakuwonetsa odwala omwe ali ndi mavuto ambiri. Zisonyezo zochitikazo zingakhale: munthu wonenepa kwambiri, matenda a shuga, chiwindi ndi impso, endocrine pathologies. Uku ndikunyenga kofala ndipo kungadutse mu labotale iliyonse.

Momwe mungagwiritsire ntchito avocado

Pogula avocados, ambiri akuganiza - momwe angasankhe? Kuti musankhe bwino - ndikofunikira kuyang'anira chidwi cha fetus. Muyenera kukankha zala zanu pang'onopang'ono, ngati ikuma pang'ono, ndipo mano ake atuluka posachedwa - ndiye kuti zipatsozi ndizopepuka ndipo ziyenera kusankhidwa. Zipatsozi zimasungidwa kwa masiku angapo.

Payokha, zakudya, sizimadyedwa, koma zimawonjezeredwa ngati chimodzi mwa zosakaniza mu mbale. Zogwiritsidwa ntchito bwino ndi masaladi, masamba, masangweji, nkhuku. Musanaphike, onetsetsani kuti mukusamba pansi pamadzi, ndikucheka ndi mpeni kuzungulira zipatsozo. Chotsatira, muyenera kugwira ma halves onse awiri ndikutembenukira pang'ono, ndikuchotsa mwalawo. Ng'ombe zimakokedwa m'makola ndikuwakola mosamala. Chipatso chowoneka bwino chimataya msanga ndipo chimada, motero kudula kumatsalira panthawi yomaliza, nthawi yomweyo musanawonjezere mundawo.

Akatswiri azakudya amalimbikitsa kudya mwana wosabadwayo ndi cholesterol yayikulu osalandira mankhwala otentha kuti tinnin yomwe ilimo isayambe kuwawa. Kuti mupewe avocados olimbitsa thupi tsiku lililonse komanso onenepa kwambiri, tikulimbikitsidwa kufunsa katswiri wazakudya kuti athandizidwe.

Zipatso zimagwiritsidwanso ntchito ngati zodzikongoletsera. Mafuta osiyanasiyana osamalira thupi amapangidwa kuchokera kwa iwo (amalimbana ndi matanda otambasuka, amalimbitsa misomali, mano, ndipo amagwiritsidwa ntchito mu massage). Muli mavitamini ambiri, kotero masks akhungu ndi otchuka kwambiri pakati pa awo omwe khungu lawo limakonda kuuma.