I-avocado (i- Persa americana ) isiqhamo esikhula kwimithi ye-avocado kwiindawo ezinjenge-Central America, eMexico, nasentshonalanga ye-United States. Esi siqhamo siyadumela ngokuvumba kwayo kunye ne-creaminess kwaye ifumaneke ngokuthandwa kakhulu kungekudala ngenxa yeenzuzo zayo zempilo. I-avovocos ziphezulu kwizakhi ezininzi-kuquka amavithamini athile kunye namaminerali, iifiber, ii- phytosterol kunye ne-carotenoids.
Ziye ziphezulu kwioli e- monounsaturated , uhlobo lweoli "elungileyo" eboniswe ngaphambili kwiinkalo zokunciphisa ingozi yesifo senhliziyo. Kukho ubungqina bokuba ukuquka i-avocados ekudleni kwakho kunokukunceda ukunciphisa amazinga akho e-lipid.
Ngaba Ukunciphisa Iingxaki Zakho Zingaphantsi Kwakho?
Kukho izifundo ezimbalwa ezijonge ukuphumelela kwepalacado kwi-cholesterol kunye namanqanaba e-triglyceride. Nangona kunjalo, ezi zifundo zincinci kwaye abanye abathathi-nxaxheba babekho ezinye iimeko zonyango ezinokuchaphazela amanqanaba omlomo - njengesifo sikashukela, ukukhuluphala, kunye nesifo se-metabolic syndrome.
Kule zifundo, abathathi-nxaxheba bachitheka naphi na phakathi kwe-avocados yesigidi kunye neyesigxina imihla ngemihla ephakathi kweentsuku ezi-7 ukuya kwiiveki ezintlanu. Izifundo ezimbalwa azizange ziqaphele umahluko omkhulu kumanqanaba e-lipid kubathathi-nxaxheba abadla ukutya okuqukethe i-avocados. Ezinye izifundo, nangona kunjalo, zityhile umgca omncinci kwizinga le-cholesterol lilonke ukuya kuma-17%.
Kule zifundo, i- LDL kunye namazinga e- triglyceride nawo ancitshiswa nge-22%. I- cholesterol ye- HDL yanyuswa nayiphi na phakathi kwe-9 no-11% kwininzi yezi zifundo.
Ayaziwa kakuhle indlela ama-avocados aphantsi ngayo amapilisi. Uninzi lwezifundo zincedisa amandla abo ekunciphiseni i-lipid kwi-monounsaturated fatty acids kwisiqhamo.
Kucatshangelwa ukuba i-monounsaturated fatty acids efumaneka kwi-avocados kunye nezinye ukutya kunokuguqula indlela i- VLDL eyenziwa ngayo ngokukhawuleza okanye icaciswe emzimbeni. Enye indlela enokwenzeka ukuba i-monounsaturated fats iyancipha ukuguqulwa kwe- IDL kwi-LDL okanye ukuba i-LDL ikhutshwe ngaphandle komzimba ngokukhawuleza. Ezinye izifundo zibonisa ukuba ezinye izondlo ezitholakala kwi-avocado, ezifana ne-fiber kunye nama-phytosterol, nazo zinceda i-LDL ephantsi ngokukhusela i-cholesterol ukuba ingene emzimbeni ukusuka kwindlela yokugaya.
Ngaphantsi
Nangona uphando olubhekiselele kwimpembelelo yokusetyenziswa kwamagcoc kwi-cholesterol kunye namanqanaba e-triglyceride kubonakala sengathi uthembisa, kukho iimfuno ezininzi zokuqhubela phambili kuphando. Ngenxa yokuba ziphezulu kwiifayili ezinempilo, ama-phytosterol kunye namafutha e-monounsaturated, i-avocados iya kufumana ukutya okufanelekileyo ukubandakanya kwisicwangciso sakho sokutya esilula.
Kwixesha elidlulileyo, ukusetyenziswa kwamagcucali kwakudangele ngenxa yento ephezulu yeoli. Uphando olunye luphande impembelelo yokusetyenziswa kwamaphecado kwindleko yesisindo, kwaye kwafumaniswa ukuba ukutshintsha ezinye ukutya eziphezulu ezidityanisiweyo ekudleni kunye ne-avocados akuzange kubangele ukufumana ubunzima obukhulu. Nangona kunjalo, ngenxa yokuba i-avocados iphezulu kwiekorikhi xa kuthelekiswa nezinye iziqhamo, ukudibanisa kwisidlo esele sephezulu kumafutha kunye neekhalori kunokubangela ukuba uzuze umzimba, ngoko kufuneka ucebise ukutya kwakho ngokufanelekileyo xa uceba ukufaka i-avocados kwisidlo sakho.
Imithombo:
Pieterse Z, Jerling J, Ooshuizen W. Avocados (i-monounsaturated fatty acids), ukulahleka kwesisindo kunye ne-serum lipids. I-Afr Avocado Yearbook ye-Assoc. 2003: 26: 65-71.
UPeterse Z, uJerling JC, uOosthuizen W et al. Ukufakelwa kwe-monounsaturated fatty acid avocado kwiimveliso ezixubekileyo zondlo ngexesha lokutya okunqongophala kwamandla: iziphumo ekulahlekelweni kwesisindo, i-serum lipids, i-fibrinogen kunye nomsebenzi we-vascular. Isondlo 2005; 21: 67-75.
Lopez Ledesma R, Frati Munari AC, uHernandez Dominguez BC et al. I-Monounsaturated fatty acid (avocado) ukutya okucebileyo kwi-hypercholesterolemia emnene. IArch Med Res 1996; 27: 519-523.
Wang L, u-Bordi PL, uFleming JA et al. Impembelelo yokutya okudityanisiweyo kunye ne-avocados kwi-lipoprotein inombolo yenani, ubungakanani, kunye neeklasi ezingaphezulu kwabantu abadala nabakhulu kakhulu: isilingo esilawulekiweyo, esilawulwayo. J Am Heart Assoc 2015; 4: 1-14.
UFulgoni VL, uDreher M, iDavenport AJ. Ukusetyenziswa kwe-Avocado kuhambelana nomgangatho wokutya ongcono kunye nokudla okunomsoco, kunye nobungozi obuncinci be-syndrome kubantu abadala base-US: iziphumo ezivela kwi-National Health and Nutrition Examination Survey (NHANES 2001-2008). >> I-Nutrition J 2013; 12: 1-6.