Kuchotsa ( Persa americana ) ndi chipatso chomwe chimakula pa mitengo ya avocado kumadera monga Central America, Mexico, ndi kumadzulo kwa United States. Chipatso ichi ndi chodziwika chifukwa cha kukoma kwake komanso kukongola kwake ndipo zatchuka kwambiri posachedwapa chifukwa cha ubwino wake wa thanzi. Mafupa ali ndi zakudya zambiri - kuphatikizapo mavitamini ndi minerals, fiber, phytosterols , ndi carotenoids.
Amakhalanso ndi mafuta olemera kwambiri , omwe ndi "mafuta abwino" omwe aperekedwa kale m'maphunziro kuti achepetse chiopsezo cha matenda a mtima. Palinso umboni wina woti kuphatikizapo mapuloteni omwe amadya zakudya zanu zingakuthandizeni kuchepetsa vutoli.
Kodi Kupondereza Kumachepetsa Zopweteka Zanu?
Pali zochepa zofufuza zomwe zimawoneka bwino pamagulu a kadosta ndi ma triglyceride. Komabe, maphunzirowa ndi ochepa ndipo ena mwa iwo anali ndi zowawa zina zomwe zingakhudzenso mgwirizano wa mankhwala monga matenda a shuga, kunenepa kwambiri, ndi matenda a shuga.
Phunziroli, ophunzira adadya kulikonse pakati pa hafu ya hafu ndi hafu tsiku ndi tsiku kwa nthawi yowerengeka kuyambira masiku 7 mpaka masabata asanu. Ophunzira angapo sanazindikire kusiyana kwakukulu m'magulu a lipid mwa ophunzira omwe amadya chakudya chokhala ndi mapeyala. Maphunziro ena, komabe, adawonetsa kuchepa kwa kolesteroloni kwathunthu mpaka 17%.
Phunziroli, ma LDL ndi ma triglyceride anagonjetsedwa ndi 22%. Cholesterol cha HDL chinawonjezeka ndi kulikonse pakati pa 9 ndi 11% mwazinthu zambiri za maphunzirowa.
Sikudziwika bwino momwe mavocados amachepetsera m'magulu. Kafukufuku wambiri amapereka mphamvu zawo zothandizira zizindikiro zamtundu wa mafuta omwe amapezeka pamtengo.
Zikuganiziridwa kuti mafuta a monounsaturated opezeka m'mapepala ndi zakudya zina akhoza kusintha momwe VLDL imatulutsira kapena kuchotsedwa m'thupi. Njira ina yomwe ingatheke ndikuti mafuta odzola amatsitsa kuchepetsa kutembenuka kwa IDL ku LDL kapena kuti LDL imachotsedwa kunja kwa thupi mwamsanga. Kafukufuku wina akuwonetsanso kuti zakudya zina zomwe zimapezeka mu avocado, monga fiber ndi phytosterols, zimathandizanso kuchepetsa LDL mwa kupewa cholesterol kuti asaloĊµe m'thupi kuchoka m'magazi.
Mfundo Yofunika Kwambiri
Ngakhale kuti kafukufuku akuyang'ana zotsatira za mapuloteni okhudzana ndi mafuta a kolesterol ndi triglyceride akuwoneka akulonjeza, pakufunika maphunziro ambiri kuti apitirize kufufuza izi. Chifukwa chakuti ali ndi mitsempha yambiri ya moyo, tizilombo toyambitsa matenda, ndi mafuta odzitetezera, mapepala amatha kukhala chakudya chabwino chophatikiziridwa ndi mankhwala omwe amatsitsa.
M'mbuyomu, kumwa mowa wodulidwa kunakhumudwitsidwa chifukwa cha mafuta awo. Kafukufuku wina adafufuzira momwe mankhwalawa amagwiritsira ntchito katemera, ndipo anapeza kuti kusintha kwa zakudya zina zamtengo wapatali pa zakudya ndi mapeyala sikunapangitse kulemera kwakukulu. Komabe, chifukwa mapepala ali apamwamba mu makilogalamu poyerekeza ndi zipatso zina, kuwonjezera ku zakudya zomwe zilipo kale mu mafuta ndi calories zingapangitse kulemera, kotero muyenera kukonza zakudya mwanzeru ngati mukufuna kukweza mapeyala ku zakudya zanu.
Zotsatira:
Pieterse Z, Jerling J, Ooshuizen W. Avocados (monounsaturated fatty acids), kulemera kwa thupi, ndi serum lipids. S Yearbook Avocado Assoc Yearbook. 2003; 26: 65-71.
Pieterse Z, Jerling JC, Oosthuizen W et al. Kusintha kwa mkulu wa monounsaturated fatty acid avocado kwa mafuta osakaniza zakudya panthawi ya zakudya zopanda mphamvu: zotsatira pa kulemera kwa thupi, serum lipids, fibrinogen, ndi mitsempha. Zakudya zabwino 2005; 21: 67-75.
Lopez Ledesma R, Frati Munari AC, Hernandez Dominguez BC ndi al. Monounsaturated fatty acid (avocado) zakudya zopatsa thanzi la hypercholesterolemia. Arch Med Res 1996; 27: 519-523.
Wang L, Bordi PL, Fleming JA et al. Zotsatira za zakudya zolimbitsa mafuta ndi zopanda mapepala pa lipoprotein nambala ya nambala, kukula, ndi magulu a magulu akuluakulu olemera kwambiri komanso olemera kwambiri: mayesero osadziwika bwino. J Am Heart Assoc 2015; 4: 1-14.
Fulgoni VL, Dreher M, Davenport AJ. Kuchepetsa kudya kumagwirizanitsa ndi khalidwe labwino la zakudya komanso zakudya zowonjezera, komanso vuto la kuchepetsa matenda a shuga ku US akuluakulu: zotsatira za kafukufuku wa National Health and Nutrition Research (NHANES 2001-2008). >> Zakudya zowonjezera J 2013; 12: 1-6.