I-avocado (i- Persa americana ) isithelo esitshala emithini ye-avocado ezindaweni ezifana neCentral America, Mexico, nasentshonalanga ye-United States. Lesi sithelo sidume ngokunambitheka kwayo futhi sithole ubuhle obuningi ngenxa nje yezinzuzo zayo zezempilo. Ama-avovoc aphezulu emithonjeni eminingi - kuhlanganisa amavithamini namaminerali athile, ama-fibre, ama- phytosterol , nama-carotenoids.
Zibuye ziphezulu emafutheni e- monounsaturated , uhlobo lwamafutha "amahle" aye akhonjiswe ngaphambili ekufundeni ukunciphisa ingozi yesifo senhliziyo. Kukhona nobufakazi bokuthi kuhlanganise ne-avocado ekudleni kwakho kungakusiza ukunciphisa izinga lakho le-lipid.
I-Canvocados Inganciphisa Izindebe Zakho?
Kunezifundo ezimbalwa ezibuka ukusebenza kwe-avocado ekusebenzeni kwe-cholesterol namazinga e-triglyceride. Kodwa-ke, lezi zifundo zincane futhi ezinye zababambiqhaza babe nezinye izimo zezokwelapha ezingathinta namazinga e-lipid - njengesifo sikashukela, ukukhuluphala, nesifo se-metabolic syndrome.
Kulezi zifundo, abahlanganyeli badla noma yikuphi phakathi kwamakhemikhali amabili kanye nengxenye yansuku zonke isikhathi esithile esukela ezinsukwini ezingu-7 kuya kwamasonto amahlanu. Izifundo ezimbalwa azizange zibone umehluko omkhulu emazingeni e-lipid kulabo ababambiqhaza abadla ukudla okuqukethe ama-avocados. Kodwa ezinye izifundo zaveza ukwehla kancane kwamazinga e-cholesterol kuze kufike kuma-17%.
Kulezi zifundo, amazinga e- LDL nama- triglyceride nawo anciphisa ama-22%. I- cholesterol ye- HDL yanda nganoma iyiphi indawo phakathi kuka-9 no-11% kulezi zifundo eziningi.
Ayaziwa kahle ukuthi amazinga we-avocados aphansi kanjani e-lipid. Izifundo eziningi zinikeza ikhono labo lokunciphisa i-lipid kuma-acids monounsaturated esithelweni.
Kucatshangwa ukuthi i-monounsaturated fatty acids etholakala kuma-avocado kanye nokunye ukudla kungashintsha ukuthi i- VLDL ikhiqizwa kanjani noma isulwe emzimbeni. Enye indlela engenzeka ngayo ukuthi amafutha ase-monounsaturated anciphisa ukuguqulwa kwe- IDL kuya ku-LDL noma ukuthi i-LDL isuswa ngaphandle komzimba ngokushesha. Ezinye izifundo ziphakamisa nokuthi ezinye izakhi ezitholakala ku-avocado, njenge-fibre kanye nama-phytosterol, nazo zisiza i-LDL ephansi ngokuvimbela i-cholesterol ukuba ingene emzimbeni kusukela emgodleni wokugaya.
Okubalulekile
Ngisho noma ukuhlola okubheka umphumela we-avocado ukusetshenziswa kumazinga e-cholesterol nama-triglyceride kubonakala sengathi uthembisa, kuzodingeka izifundo ezingaphezulu ukuphenya ngalokhu. Ngenxa yokuthi iphezulu e-fiber enempilo, ama-phytosterol, namafutha e-monounsaturated, i-avocad iyakwazi ukufaneleka njengokudla okuhle okumele kufakwe ohlelweni lwakho lokunciphisa i-lipid.
Esikhathini esedlule, ukusetshenziswa kwamakhemikhali kwakudangele ngenxa yokuqukethwe kwamafutha aphezulu. Ucwaningo olulodwa luhlolisise umthelela wokugcoba ukusetshenziswa kwe-avocado ekutheni uzuze isisindo, futhi kwafunyanwa ukuthi ukushintshwa kwezinye izinto zokudla okunamafutha aphezulu ekudleni nama-avocado akuzange kubangele ukuzuza okukhulu kwesisindo. Kodwa-ke, ngoba i-avocad iphakeme ngama-calories uma kuqhathaniswa nezinye izithelo, ukungezelele ekudleni okuvele kunamafutha amaningi kanye nama-kilojoule kungabangela ukutholakala kwesisindo, ngakho kufanele uhlele ukudla kwakho ngokuhlakanipha uma uhlela ukungeza ama-avocad ekudleni kwakho.
Imithombo:
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Pieterse Z, Jerling JC, Oosthuizen W et al. Ukwakhiwa kwe-avocado ephezulu e-monounsaturated fatty acid yamafutha okudla okuxubile ngesikhathi sokudla okunomkhawulo wamandla: imiphumela ekulahlekeni kwesisindo, serum lipids, fibrinogen, nokusebenza kwamascular. Ukudla okunomsoco 2005; 21: 67-75.
Lopez Ledesma R, Frati Munari AC, uHernandez Dominguez BC et al. I-Monounsaturated fatty acid (i-avocado) yokudla okucebile nge-hypercholesterolemia emnene. Arch Med Res 1996; 27: 519-523.
Wang L, Bordi PL, Fleming JA et al. Umphumela wokudla okunomsoco we-fat with and without avocados kwi-lipoprotein inamba yezinhlayiyana, ubukhulu, kanye nama-subclasses kubantu abadala abangaphezu komzimba kanye nabakhuluphele: ukulingwa okungahleliwe nokulawulwa. J Am Heart Assoc 2015; 4: 1-14.
UFulgoni VL, uDreher M, uDavenport AJ. Ukusetshenziswa kwamagciwane kuhlotshaniswa nekhwalithi yokudla okungcono nokudla okunomsoco, futhi ingozi ephansi ye-syndrome ye-syndrome kubantu abadala base-US: imiphumela evela ku-National Health and Nutrition Examination Survey (NHANES 2001-2008). > Nutritio J 2013; 12: 1-6.