Avocados, cholesterol uye kuora mwoyo !!!

Avocados, cholesterol uye kuora mwoyo !!!

Maererano neMedical News Nhasi, ongororo ichangoburwa yakabudiswa mu Journal of the American Heart Association yakaongorora mhedzisiro yekudya avocado imwe pazuva kana ichienzaniswa nekudya nguva dzose.

Kunyange zvazvo vatsvakurudzi vasina kuwana mutsauko mukuru pakati pekutonga uye mapoka ekupindira, vakaona kuti vatori vechikamu vaidya avocado rimwe zuva nezuva vaiva nemazinga akaderera echolesterol yakaipa uye vakavandudza hutano hwekudya kwavo.

Avocado nutritional value

Medical News Today yakanokora mashoko nyanzvi yezvokudya zvinovaka muviri Dr. Brian Bauer, akanga asingabatanidzwi munzvero yacho, kuti mwero we<em>cholesterol unobatanidzwa sei noutano hwomwoyo, ichitaura kuti “ufakazi hunopwisa hunobva mufundo hunopa mufananidzo wemwero ye<em>cholesterol sounokosha nokuda kwoutano hwomwoyo. Uye mazinga epamusoro ndiyo yakakosha njodzi yechirwere chemoyo, kusanganisira chirwere checerebrovascular uye chirwere chemoyo. ”

Dr. Bauer akawedzera kuti tsvakurudzo ichiri kuenderera mberi pamusoro pezvinhu zvipi zvinokonzera cholesterol uye kuti vanhu vanogona sei kugadzirisa kudya kwavo kuchengetedza cholesterol yavo pahutano hwakanaka uye kuvandudza kudya kwavo kwese. Semuenzaniso, akati, kudya maavocados kunogona kubatsira kuchengetedza hutano hwakanaka hwecholesterol. Avocado inewo mavhitamini akawanda anobatsira akadai sevhitamini C uye K, pamwe nehuwandu hwakakwana hwefiber.

Zvakanakira avocado

Chidzidzo chiri mubvunzo chaive chiyedzo chakasarudzika chakaongorora hutano hwekudya avocado rimwe pazuva kwemwedzi mitanhatu. Vatsvakurudzi vaida kuona kana kudya avocado zuva nezuva kwakabatsira vanhu kuderedza visceral kufutisa mune vatori vechikamu vane chiuno chepamusoro, pamwe chete nekupesvedzera zvimwe zvakati wandei mhedzisiro yehutano, kusanganisira cholesterol mazinga, uremu hwemuviri, body mass index, uye hutano hwese.

Vatsvakurudzi vakaona kuti pakanga pasina nhamba yakasiyana-siyana pakati pekutonga uye mapoka ekupindira, asi kunze kwaiva mumazinga echolesterol, sezvo zvakaonekwa kuti mazinga echolesterol yakazara uye "yakaipa" cholesterol yakanga yakaderera muboka rekupindira.

Mumwe munyori wekudzidza Dr. Alice H. Liechtenstein akaratidza kuti kuwedzera superfoods kana kudya kune utano kune kudya hakurevi kushandura muhutano hunokosha hunobatsira, achitsanangura kuti migumisiro yeongororo yakaratidza kuti "kungowedzera zvokudya zvine utano maererano nemafuta uye zvinovaka muviri. , munyaya iyi makotapeya, ndiwo zvibereko zvekotapeya.” , kuzvokudya hazvina kuunza zvipatara zvinobatsira. Asi pakanga pasina mhedzisiro yakaipa, uye kuwedzera kwaingobatanidzwa nerubatsiro nekuvandudza [mu] huwandu hwekudya.

shoko rinokosha

Zvakawanikwa zvechidzidzo zvinosimbisa meseji yakakosha yekuti kutarisa pakudya kwega hakutsivi kuchengetedza maitiro ekudya ane hutano zvakazara. Pasinei nerubatsiro rupi zvarwo mukudzikisa "yakaipa" cholesterol mazinga, chero maitiro anokurudzira kudyiwa kwemichero nemiriwo sechikamu chekudya kwakaringana kunogamuchirwa.

Kuora mwoyo uye kenza

Nekudivi rake, Dr. Bauer akacherekedza kuti kudya maavocado kunoramba kuchiita kuti uwane hutano hwakasiyana-siyana, kusanganisira kuvandudza kugaya, kuderedza njodzi yeosteoporosis uye kuora mwoyo, nekudzivirira kurwisa kenza.

Avocados anopa huwandu hukuru hwemonounsaturated fatty acids uye akapfuma mune akati wandei akavimbika mavhitamini nemamineral. Kuvabatanidza mukudya kwakasiyana-siyana kunogona kupa hutano huzhinji hunobatsira, kusanganisira, semuenzaniso, kudzivirira njodzi yekufutisa, chirwere cheshuga, chirwere chemwoyo uye kufa muhuwandu huchikurudzira hutano hwakanaka hweganda nebvudzi, kuwedzera simba uye uremu kutarisira.

Avocado zviri mukati

Inenge hafu yekotapeya, kana 100 gramu, ine:
• 160 makorikori
• 14.7 g mafuta
• 8.5 g makhahydrates
• 6.7 g ye fiber
• Pasi pe 1 gramu yehuga

njodzi dzinogona kuitika

Kudya kwemunhu kunokosha pakuwana hutano hwakanaka nekudzivirira zvirwere. Nokuda kwechikonzero ichi, zviri nani kutarisa kudya kune zvakawanda zvakasiyana-siyana pane kubatsirwa kwezvokudya zvega.

Pane diki njodzi inogona kuitika kana uchidya ma avocado zvine mwero. Asi sezvese zvekudya, kudyisa zvakanyanya kunogona kutungamirira kumigumisiro isingadikanwi. Semuenzaniso, avocados ane mafuta akawanda, saka kuwedzera zvakanyanya pakudya kwako kunogona kutungamirira kuhuremu husingatarisirwi, saka vatsvakurudzi vanokurudzira kudya avocado imwe chete pazuva.

Ramba uchifunga kuti makotapeya ane vhitamini K, iyo inogona kukanganisa mashandire anoita vatendi veropa, saka zvakakosha kune vanhu vanotora mishonga yeropa, yakadai sewarfarin (Coumadin), kuchengetedza vhitamini K yavo yakasimba. Nokuda kwechikonzero ichi, haisi pfungwa yakanaka yekudya zvokudya zvakawanda kana zvishoma, izvo zvine vitamin K, iyo inobata basa rinokosha mukuvhara ropa, kamwe-kamwe kana zvishoma.