Iiavokhado, cholesterol kunye nokudakumba !!!

Iiavokhado, cholesterol kunye nokudakumba !!!

Ngokutsho kweMedical News namhlanje, uphando olutshanje olupapashwe kwi-Journal ye-American Heart Association yavavanya umphumo wokutya i-avocado enye ngosuku xa kuthelekiswa nokutya okuqhelekileyo.

Nangona abaphandi abazange bafumane umehluko omkhulu phakathi kwamaqela okulawula kunye nokungenelela, baye bafumanisa ukuba abathathi-nxaxheba abadla i-avocado enye imihla ngemihla babenamazinga aphantsi e-cholesterol embi kwaye baphucula umgangatho wokutya kwabo.

Ixabiso lesondlo seeavokhado

I-Medical News Today yacaphula ingcali yezondlo uGqr. Brian Bauer, owayengabandakanyeki kolo hlolisiso, indlela umlinganiselo we<em>cholesterol enxulunyaniswa ngayo nempilo yentliziyo, isithi “ubungqina obeyisayo obuphuma kuhlolisiso bubonisa ukuba umlinganiselo we<em>cholesterol ubalulekile kwimpilo yentliziyo. Kwaye amanqanaba aphezulu ngumngcipheko obalulekileyo wesifo sentliziyo, kubandakanya nesifo se-cerebrovascular kunye nesifo sentliziyo. ”

UDkt Bauer wongezelela ukuba uphando lusaqhubeka malunga nokuba zeziphi izinto ezichaphazela amanqanaba e-cholesterol kunye nendlela abantu abanokulungelelanisa ngayo ukutya kwabo ukuze bagcine i-cholesterol yabo kumanqanaba aphilileyo kunye nokuphucula ukutya kwabo konke. Ngokomzekelo, wathi, ukutya iiavokhado kunokunceda ukugcina amanqanaba e-cholesterol enempilo. Iavokhado ikwaqulethe iivithamini ezininzi eziluncedo ezifana nevithamin C kunye ne-K, kunye nesixa esaneleyo sefiber.

Iinzuzo zeavokhado

Uphononongo ekuthethwa ngalo yayilulingo olulawulwa ngokungenamkhethe olwavavanya iinzuzo zempilo zokutya iavokhado enye ngosuku kangangeenyanga ezintandathu. Abaphandi bafuna ukubona ukuba ukutya i-avocado imihla ngemihla kuncede abantu ukunciphisa ukutyeba kwe-visceral kubathathi-nxaxheba abanomjikelezo ophezulu wesinqe, kunye nefuthe kwezinye iziphumo zempilo, kubandakanywa amanqanaba e-cholesterol, ubunzima bomzimba, i-index mass body, kunye nempilo yonke.

Abaphandi bafumanisa ukuba akukho ntlukwano ephawulekayo phakathi kwamaqela olawulo kunye nokungenelela, kodwa ngaphandle kwamanqanaba e-cholesterol, njengoko kwafunyaniswa ukuba amanqanaba e-cholesterol epheleleyo kunye ne-cholesterol "embi" yayiphantsi kwiqela lokungenelela.

Umbhali-mbhali wesifundo uGqr Alice H. Liechtenstein wabonisa ukuba ukongeza i-superfoods okanye ukutya okunempilo ekutyeni akuguquleli kwiinzuzo ezibalulekileyo zempilo, echaza ukuba iziphumo zophando zibonise ukuba "ukongeza nje ukutya okunempilo ngokubhekiselele kumafutha kunye nezondlo. , kule meko yeeavokhado, ziziqhamo zeavokhado.” , ekutyeni akuzange kuvelise iingenelo zeklinikhi. Kodwa kwakungekho miphumo mibi, kwaye isongezelelo sasinxulumene kuphela nenzuzo kunye nokuphuculwa [kwi] umgangatho wokutya jikelele. "

umyalezo obalulekileyo

Iziphumo zophononongo zigxininisa umyalezo obalulekileyo wokuba ukugxila ekutyeni komntu ngamnye akuyondawo yokugcina iipatheni zokutya okunempilo ngokupheleleyo. Nokuba yeyiphi na inzuzo encinci ekunciphiseni amanqanaba e-cholesterol "embi", nayiphi na imeko ekhuthaza ukusetyenziswa kweziqhamo kunye nemifuno engaphezulu njengenxalenye yokutya okunokulinganisela ngokupheleleyo kwamkelekile.

Ukudakumba kunye nomhlaza

Kwicala lakhe, uGqr Bauer waphawula ukuba ukutya iiavokhado ngokuqhubekayo kukhokelela ekufumaneni uluhlu lwezibonelelo zempilo, ezibandakanya ukuphucula ukugaya, ukunciphisa umngcipheko we-osteoporosis kunye nokudakumba, kunye nokukhusela kumhlaza.

Iiavokhado zibonelela ngesixa esikhulu se-monounsaturated fatty acids kwaye zizityebi kwiivithamini ezininzi ezithembekileyo kunye neeminerali. Ukuzibandakanya ekudleni okuhlukahlukeneyo kunokubonelela ngenani leenzuzo zempilo, kubandakanywa, umzekelo, ukuthintela umngcipheko wokukhuluphala, isifo sikashukela, isifo senhliziyo kunye nokufa ngokubanzi ngelixa ukhuthaza ulusu olunempilo kunye neenwele, ukwandisa amandla kunye nokulawula ubunzima.

Imixholo yeeavokhado

Malunga nesiqingatha seeavokhado, okanye i-100 grams, iqulethe:
• Iikhalori ze-160
• I-14.7 g amafutha
• 8.5 g carbohydrates
• I-6.7 g yefiber
• Ngaphantsi kwe-1 gram yeswekile

iingozi ezinokubakho

Ukutya okupheleleyo komntu kungundoqo ekufumaneni impilo entle nokuthintela izifo. Ngesi sizathu, kungcono ukugxila ekutyeni okuneentlobo ngeentlobo ezininzi kunoncedo lokutya komntu ngamnye.

Kukho ingozi encinci xa usitya iiavokhado ngokumodareyitha. Kodwa njengakuko konke ukutya, ukutya kakhulu kunokukhokelela kwiziphumo ezingathandekiyo. Ngokomzekelo, i-avocados inamafutha amaninzi, ngoko ke ukongeza kakhulu ekutyeni kwakho kunokukhokelela ekuzuzeni ubunzima obungalindelekanga, ngoko ke abaphandi bacebisa ukuba batye i-avocado enye ngosuku.

Khumbula ukuba iiavokhado zinevithamin K, ezinokuchaphazela indlela ezisebenza ngayo i-blood thinners, ngoko ke kubalulekile kubantu abathatha i-blood thinners, njenge-warfarin (i-Coumadin), ukugcina amanqanaba e-vitamin K eqinile. Ngenxa yesi sizathu, akusiyo ingcamango efanelekileyo yokutya ukutya okuninzi okanye okuncinci, okuqukethe i-vitamin K, edlala indima ebalulekileyo ekunqandeni kwegazi, ngokukhawuleza okanye ngokungaqhelekanga.