I-cholesterol ephakeme yegazi ivame ukudala i-thrombosis, imivimbo yokuqala kanye nokushaya kwenhliziyo. Ngakho-ke, abantu abane-hypercholesterolemia kufanele nakanjani balandele isidlo esisho ukwenqaba ukudla kwezilwane okunamafutha nokwazisa ngemikhiqizo eyenza ngokwezifiso i-lipid metabolism kwimenyu.
Ukuze banciphise ukugcwala kwe-cholesterol eyingozi, odokotela batusa ukufaka uwoyela wemifino, okusanhlamvu okuphelele, imifino nezithelo ekudleni kwansuku zonke. Okunye kokudla okuhle kakhulu okune-LDL ephezulu egazini yi-avocado.
Kepha izithelo zaphesheya ziwuthinta kanjani umzimba? Ngabe ilusizo kanjani futhi kungani kufanele isetshenziselwe i-cholesterol ephezulu?
Ukwakheka kwezakhiwo ezisebenzayo ukwatapheya
I-Avocado isithelo esiluhlaza esidala esinambitheka okuthile okukhilimu. Inenani eliphezulu lokudla - i-165 kcal ngamagremu ayikhulu ezithelo.
I-100 g yeparele le-alligator iqukethe amaprotheni (2 g), ama-carbohydrate (1.8 g), amafutha (14, g), amanzi (72 g), umlotha (1.6 g) nefayibha yokudla (6.7 g).
Futhi ezitsheni eziluhlaza kukhona izinto zokulandela umkhondo - i-iron, i-zinc, i-manganese, i-fluorine, i-selenium, ne-zethusi. Izithelo zicebile kuma-macronutrients anjenge phosphorus, potassium, sodium, magnesium, calcium.
Enye ukwatapheya iqukethe amavithamini ahlukahlukene: i-beta-carotene; B1,4,2,5,9,6; ascorbic acid; i-Vitamin PP; phylloquinone.
Ama-Avocados alungele isifo sikashukela. Ine-mannoheptulose, ehlisa ukugcwala kweglucose. Futhi, isithelo sinomthelela ekutholeni ushukela okungcono futhi sinciphise amathuba okukhula kwesifo sikashukela sohlobo 2, ngenxa yokuthi siqukethe uvithamini K1.
Izithelo eziluhlaza kufanele zidliwe ngabesifazane ukuvikela ukungabi inzalo nokunciphisa umzimba. Futhi izithelo ezinempilo zisetshenziswa ku-cosmetology.
Uma owesifazane enza njalo imaski yobuso ngokusekwe pearl ye-alligator, isikhumba sakhe sizoba bushelelezi futhi sithole umbala omuhle. Amafutha e-Avocado anenzuzo enkulu izinwele, ngoba evimbela ukulahleka kwezinwele futhi aqede i-dandruff.
Izithelo eziluhlaza kufanele zidliwe ngabesifazane abakhulelwe. Ngokusetshenziswa kwayo njalo, umzimba uthola zonke izakhamzimba ezidingekayo. Futhi i-folic acid, eyingxenye yomkhiqizo, ivimbela ukukhula kokungasebenzi kahle kwemvelo.
Ama-Avocados azoba wusizo kwabesifazane abahamba ngabesilisa. Umkhiqizo uqeda izimpawu ezingathandeki zokunqamuka kokuya esikhathini. Ukuthola umphumela omuhle, izithelo kufanele zidliwe okungenani kanye ngeviki.
Impendulo evela kodokotela ngama-avocados ihlala inesimo esihle. Ngemuva kwakho konke, ivikela isibindi ezinobuthi futhi inomphumela we-antiseptic.
Ngenxa yama-phytonutrients, izithelo ezinomsoco ziqeda umthelela omubi wendawo enolaka. Futhi, lezi zinto zivikela amaseli ekungeneni kwama-radicals mahhala futhi avimbele ukukhula komdlavuza.
Izithelo ziqukethe i-zeaxanthin ne-lutein. Lawa ama-carotenoids athuthukisa ukusebenza kohlelo lokubonakalayo (ukuvimbela kwe-cataract). Izinto zivikela i-retina kusuka kuma-radicals wamahhala, zivimbele i-oxidation ku-lens, futhi ihlunge ukukhanya kwe-ultraviolet.
Ama-Avocados nawo alungele amadoda. Inama-folates angakhulisa ukukhiqizwa kwesidoda kanye nemotility futhi kuthuthukise ukwakhiwa.
Ipareji le-Alligator lidinga ukudliwa yizingane. Njengoba isebenzisa ukujikeleza kokhokho futhi ikhuthaza ukumuncwa kwe-calcium.
Izifo okusebenziseka kuzo ukudla ukwatapheya:
- umfutho wegazi ophakeme
- ukukhuluphala
- inhliziyo ischemia;
- i-gastritis;
- isifo sokuqina kwemizwa;
- izihlakala;
- eczema
- angina pectoris;
- isilonda;
- ukusweleka kwamavithamini;
- i-pancreatitis
- ukudumba;
- ukuqunjelwa.
I-avocado iyithinta kanjani i-cholesterol
Ukuqonda ukuthi kungani ama-avocados esetshenziselwa ukwehlisa i-cholesterol, ososayensi benza uchungechunge lwezifundo. Imiphumela ifakazele ukuthi i-alligator pear ithuthukisa kakhulu iphrofayili ye-lipid.
Abaphenyi bathola ukuthi ngemuva kwesonto elilodwa lokudla izithelo eziluhlaza, amazinga e-cholesterol egazi kubantu abaphilile anciphe ngo-16%.
Ezifundweni ezazivele zinamazinga aphezulu e-cholesterol emzimbeni, imiphumela yayihamba kanjena: inani eliphelele le-cholesterol lehle ngo-17%, i-LDL ne-triglycerides yehle ngo-22%, kanti okuqukethwe kwe-HDL kukhuphuke ngo-11%.
Izifundo ezifanayo zenziwa e-University of Pennsylvania. Ososayensi bahlolisise ikhono lokudla okuhlukahlukene ukwehlisa i-cholesterol.
Njengezifundo, kukhethwe abantu abakhuluphele. Abaphenyi basebenzise izinhlobo ezintathu zokudla:
- Amafutha aphansi afakwe esikhundleni sama-carbohydrate (okusanhlamvu, izithelo). Umphumela uba ukwehla okungu-7 mg kwi-LDL nge-1 decilita yegazi.
- Ngokwesilinganiso samafutha (uwoyela wemifino waba ngenye indlela kwemikhiqizo yezilwane) ngaphandle kokusebenzisa ukwatapheya. Ngenxa yalokho, kungenzeka ukunciphisa i-LDL nge-8%.
- Ngokuqukethwe kwamafutha alinganiselayo (imikhiqizo yezilwane yathathelwa indawo ngamafutha yemifino) nokusebenzisa njalo ukwatapheya. Isiphetho - izinga le-LDL egazini lehle laya ku-14%.
Kepha kungani ukudla okunamafutha emifino ngaphandle kwe-avocado kungasebenzi kangako ekwehliseni i-cholesterol? Amafutha wemvelo avame ukuba yi-hydrogenated, yingakho aqukethe amafutha, angakhuphula ubungozi bezinkinga emithanjeni yegazi nenhliziyo.
Kwavela ukuthi amafutha emvelo atholakala emthonjeni wesitshalo angakhuphula izinga le-LDL e-oxidized, ikakhulukazi, izinhlayiya zazo ezincane, futhi kwehlise okuqukethwe kwe-cholesterol ezuzisayo egazini.
Kodwa-ke, ngokusebenza okujwayelekile kwenhliziyo nemithambo yegazi, umzimba udinga i-cholesterol enhle nokubi. Isilinganiso salezi zinto kufanele silinganiselwe. Futhi izinhlayiya eziminyene nezincane ze-LDL kuphela, ezifaka isandla ekuveleni kwama-cholesterol plaques, zinomphumela omubi.
Amafutha e-Trans, avame ukuba namafutha emifino, aholela ekwakhiweni kwezinto eziyingozi. Omunye umkhiqizo ongangeza inani lezinhlayiya ezishubile ze-lipoprotein ephansi ushukela kanye nanoma iyiphi i-carbohydrate esheshayo (isinkwa esimhlophe, i-semolina, i-pasta). Ubungozi bukhuphuka uma udla amafutha we-trans kanye nama-carbohydrate agaya kalula nsuku zonke.
Kodwa kungani i-avocado ene-cholesterol ephezulu isebenza kangaka? Iqiniso ngukuthi liqukethe amafutha angama-monounsaturated enza ukuthi i-lipid metabolism isebenze ngokwejwayelekile.
Amafutha atholakala kumapheya we-alligator aletha izinzuzo ezilandelayo emzimbeni:
- yenza i-HDL ibe phezulu
- unciphise ukugcwala kwama-triglycerides avusa ukuthuthukiswa kwe-atherosulinosis;
- ukunciphisa okuqukethwe kwezinhlayiyana ezincane, eziwugqinsi ze-LDL cholesterol egazini.
Izithelo ezinomsoco ziqukethe izinto ezihambelana nezinto eziphilayo, i-folic acid, izakhi ezilandelwayo (i-potassium) namavithamini (E, B). Zonke lezi zinto zinomphumela onenzuzo emithanjeni yegazi nenhliziyo.
Iparele le-alligator liqukethe ama-phytosterols. Lawa ama-statins wemvelo avimbela ukukhululeka kwe-cholesterol esibindini.
I-avocado iqukethe i-magnesium, esheshisa ukuqhekeka kwe-LDL. Futhi, izithelo zine-ascorbic acid - yenza kube njalo inqubo yokwenziwa kwe-cholesterol nokususwa kwayo emzimbeni. Namanje izithelo zicebile ku-fiber, engavumeli amafutha ezilwane ukuthi angenwe emathunjini.
Ngakho-ke, ngenxa yokuqukethwe okuphezulu kwezinto ezibalulekile, ukwatapheya anciphisa ngempumelelo i-cholesterol.
Uma udla izithelo iminyaka engu-3-5, unganciphisa ubungozi bokuhlaselwa yisifo senhliziyo ngama-20% futhi unciphise amathuba okufa ngo-4-8%.
Ungayisebenzisa kanjani ukwatapheya nge cholesterol ephezulu?
Nge-hypercholesterolemia, kunconywa ukuthi udle ama-avocados nge-pulp ethenda futhi evuthiwe engenawo ukunambitheka okubabayo. Uma izithelo sezivuthiwe, khona-ke ikhasi kufanele lihlukaniswe kalula kulo.
Odokotela bayeluleka ukuthi badle ama-avocados esiswini esingenalutho futhi eluhlaza. Umkhiqizo omusha uqukethe i-tinin, ezonikeza izithelo ukunambitheka okubabayo uma kungenzeka kuthathwe ukushisa.
I-avocado ekhishwe ngekhwalithi ine-ukunambitheka okumnandi okunempilo. Ngakho-ke, kuvame ukuhlanganiswa nokudla kwasolwandle, inhlanzi, izinkukhu, okungezwe kumasaladi. Futhi abathandi bokudla kwaseJapan babheka izithelo ezinomsoco njengesithako esibaluleke kakhulu se-sushi nemisongo.
Ama-Avocados ahamba kahle nezinye izitsha nemikhiqizo:
- ham;
- isaladi le-tuna;
- amasangweji;
- irayisi
- imifino
- amasoso, ikakhulukazi utamatisi;
- isobho elibandayo;
Ama-Nutritionists atusa ukungeza i-pearl ye-alligator kuma-saladi esikhundleni soshizi. Ngakho-ke, unganciphisa inani lamafutha asesandleni sokudla, futhi okuqukethwe kwama-triglycerides angafakwanga kungancishiselwa ku-90%.
Indlela yokuthola isaladi ye-avocado elula nenempilo injengokulandelayo. Okokuqala udinga ukulungiselela u-celery, dill, ikhukhamba, ulethisi, upelepele omnandi ne-avocado. Zonke izithako zichotshoziwe futhi zithokoziswe ngengxube yejusi kalamula kanye namafutha omnqumo.
ELatin America, izithelo eziluhlaza zidliwe ngale ndlela: izithelo zisikwa phakathi, imbewu isuswe. Hlanganisa usawoti omncane, ufafazwe kalamula bese udla uginindela ngesipuni.
Naphezu kwezinzuzo ezinkulu zeparele le-alligator, kungadliwa izithelo esisodwa ngosuku. Yize kunjalo, inekhalori ephezulu kakhulu futhi ngokudla kwayo okungalawulwa, isisindo somzimba singakhuphuka.
Futhi, ukuhlukunyezwa kwe-avocado kuholela eqinisweni lokuthi izingxenye zalo ziqala ukuhlangana ne-coumadin. Le nto ifaka igazi, okungadala ukopha.
Ukuze udle umkhiqizo osezingeni, kubalulekile ukwazi ukuthi ungasigcina kanjani kahle isithelo esinempilo. Izithelo ezivuthiwe kufanele zigcinwe egumbini elingaphansi kwesiqandisi izinsuku ezingeqile kwezinsuku ezintathu.
Ukuze ugcine isikhathi eside, kungcono ukuthenga i-avocado eluhlaza. Ukuze avuthwe, ungawusonga ngesikhafu bese usibeka efasiteleni.
Izinzuzo nokulimazeka kwe-avocados kuxoxwa ngazo kule vidiyo ekulesi sihloko.
