Li-avocados tse nang le Cholesterol e phahameng

Bakeng sa ba nang le lefu la atherosmithosis, ho bohlokoa ho tseba hore na ke lijo life tse ka jeoang le tse sa lokelang. Sehloohong sena re tla sekaseka hore na li-avocados le cholesterol li amana joang, melemo ea litholoana tsee ke efe bakeng sa 'mele ka kakaretso.

Keketseho ea cholesterol ea mali ke letšoao le kotsi. Likaroloana tsa eona tse mpe tse khahlanong le ts'ebetso e tloaelehileng ea likepe li khona ho bokella ka likopanong, li lule marakong a methapo le methapo, ebe li baka hypoxia, ischemia, thrombosis kapa embolism ka tšusumetso e mpe ea tsona. Khafetsa, bothata bo joalo bo lebisa kholong ea hanyane ka hanyane ea lefu la masapo a mokokotlo, lefu la stroke kapa lefu la pelo. Ka hona, mokuli o hloka lijo tse phetseng hantle tse nang le mafura a fokotsehileng.

Sebopeho se ka sehloohong sa lesea

Litsebi tse etellang pele lefapheng la bongaka le tsa phepo e telele li hlokometse hore ho bohlokoa ho bakuli ba nang le cholesterol e phahameng ho sebelisa li-avocados. Tšusumetso e kholo ea eona ke hore e na le likarolo tsa lipid tsa lipid tse nang le mafura a monounsaturated. Li na le phello ea pholiso mesifa ea pelo le methapo ea methapo ea methapo ea methapo ea methapo.

Ka hona, bakuli ba nang le metabolism ea mafura a senyehileng ba tlameha ho kenyelletsa le hangata ho sebelisa li-avocado lijong. Sebopeho sa avocado:

Ho rua ha lintho tse nang le thuso ha ho lumelle feela ho fokotsa mats'oao a mabe a liteko tsa laboratori, empa hape ho hlahisa letoto la litlamorao tse ntle 'meleng oa mokuli. Lintho tse sebetsang li thusa ho fokotsa cholesterol ea mali haholo, ho ntlafatsa tsamaiso ea methapo le ho emisa ho nona.

Leha ho le joalo, ho lokela ho hopoloa hore li-avocados ha li na thuso ho motho e mong le e mong. Ha ho khothalletsoe ho e sebelisa ha ho e-na le mamello ea motho ka mong bakeng sa lintho tse itseng, mathata a metabolic, ho eketseha ha mali ka bongata.

Matla a avocado ho metso ea lipid ea mali

Avocados e fetoha e 'ngoe ea likarolo tsa bohlokoa tsa phepo e nepahetseng haeba mokuli a phahamisitse cholesterol e ngata. Ebe e tlameha ho jeoa letsatsi le letsatsi. Tse ling tsa litlamorao ke tsena:

• Ho ja ngoana ka popelong ho ntlafatsa boiketlo ba hau, ho u lumella ho tlosa liponto tse eketsehileng le ho lekanya botsitso ba electrolyte.
• Lesea le na le k'holeseterole, e ka nkang lijo tse mafura ntle le ho baka mathata ho mokuli.
• E boetse e na le litlamorao tse 'maloa tsa pholiso' meleng oa motho. Li-avocados ha li na lipoprotein tse kotsi. Ho hlokometsoe hore, ho fapana le hoo, e kenya letsoho ho tsoa kapele ho tsoa maling ka pampitšana ea mala.
• Ntle le moo, sebopeho sa eona se kenyelletsa lintho tse ikhethang - phytosterols. Li se li le maemong a pele a phetoho ea biochemical li fokotsa ho kopana ha mafura ka k'holeseterole e phahameng.
• Mokuli o boetse o na le liathomo tsa omega. Ba kenya letsoho keketseho ea likaroloana tse molemo tsa lipid, ba leleka tse seng ntle. Tsena, li kena ka har'a sebete, moo li sebetsoang ka botlalo.
• Bongata bo boholo ba magnesium bo na le li-avocados. Cholesterol le mafura a mang a kotsi tlasa tšusumetso ea 'ona lia putlama hammoho le lintho tse latelang tse tlisoang tikolohong.
• Potasiamo, eo lesea le emang le eona e ruile, e ntlafatsa ts'ebetso ea pelo le methapo ea mali, hape e tiisa tsitsipano ea letsoai la metsi.
• Vithamine C e ama molao oa ho hokahana ha likarolo tsa lipid 'meleng.
• Palo e ngata e fokotsa ho monya ha mafura, e potlakisa tlhahiso ea 'ona ka sistimi ea tšilo ea lijo.

Bohlokoa! Lijo ke karolo ea tsamaiso e akaretsang ea kalafo. Ka hona, ho nka meriana le ho latela lits'ebetso, u se ke oa lebala ka melemo ea lihlahisoa tse ling.

Ho ntlafatsa mali ka kenyelletso ea li-avocado lijong

Hangata li-Avocados li khothalletsoa hore batho ba hlaphoheloe maloetse a nakong e fetileng, batho ba tsofetseng, bakuli ba hlaphoheloeng lits'ebetsong tsa ho buoa, ba nang le ts'ilo ea lijo tse silafatsang, hammoho le ba etsang mosebetsi o boima oa 'mele.

• potlakisa ho fokotseha hoa lipontšo tsa khatello ea mali,
• ho hlophisa ho phalla ha mahlale a kelello, ho ba le phello e ntle tsamaisong ea methapo e bohareng,
• potlakisa karohano ea lisele,
• ho ntlafatsa tšilo ea lijo,
• eketsa adaptogenicity,
• Ho thibela mafu a mangata a mahlo,
• fokotsa ho fokola,
• Tsitsisa hemoglobin,
• Fokotsa tšoaetso ka tšoaetso e fapaneng
• ntlafatsa contractility
• matlafatsa matla a antioxidant, tlosa chefo.

Ts'ebeliso ea Avocado bakeng sa k'holeseterole e phahameng e boetse e bontšoa bakeng sa: lefu la tsoekere, mafu a ts'ilo ea methapo, mafu a liphio, mafu a sebete, ho eketseha ha botenya, mathata a endocrine.

Litsebi li boetse li hlokometse hore bakuli ba tloaetseng ho ja "fetus" ea "avocado" ka potlako ba ts'oara lintlha tsohle tsa profid ea lipid le ho etsa hore data ea bona e be le maemo. Mokhoa oa bona oa metabolism o ile oa ntlafala, 'me ho monya liprotheine, mafura le lik'habohaedreite ho ile ha fetoha tlhaho. Glucose ea mali e ne e le haufi le litekanyetso tse tloaelehileng, 'me takatso ea lijo e ne e lekane.

Ho ja limpho

Ha e le molao, ka mokhoa oa sehlahisoa se ikemetseng, "fetus" ha e jeoe hangata. Hangata e sebelisoa ka sandwich, meroho e tsoakiloeng, li-seasonings, lijana tse fapaneng, lisaladi, lihlahisoa tsa curd.

Li-avocados ha lia lokela ho belisoa kapa ho fuoa sechu. Ho molemo ho e sebelisa ka sebopeho sa eona se tala, e le hore u se ke oa senya tatso ea eona le ho tlosa litlamorao tse mpe tsa k'holeseterole. Litholoana li tlameha ho hlatsuoa ka botlalo, li tšeloa ka metsi a belang ebe li khaoloa lehloeng. Ka mor'a moo, lesapo le tlosoa ho eona 'me makhasi ao a tlosoa ka hloko peel. E tlameha ho sebelisoa hanghang, hobane nakong ea ts'ebetso e latelang ha e sa tlangoa ka polokelo.

Liphetho tse ling

Ho boetse ho eletsoa ho bolela hore na u ka sebelisa li-avocado joang. Makhasi a litholoana e tla ba ntho e ntle ho lijana tse 'maloa. E ka eketsoa e tala ho khōhō, nama, tlhapi.

• Ho khothalletsoa hoseng ho leka ho etsa salate e khethehileng. Nka avocado, lamunu, banana, kiwi, lime, apole. Ts'ebeliso ea litholoana tse khethiloeng e ntlafatsa haholo boemo ba ho se sireletsehe ha mmele le ts'ebetso ea ts'ebetso ea gastrointestinal, hape e fokotsa cholesterol. Li grated kapa li khabeloa khabeloa. Ho litholoana eketsa nama ea avocado e le 'ngoe. Homogenize, tšela lero la lemone ebe u fafatsa ka linate tse sithabetseng. Lithako tse thathamisitsoeng li na le lintho tse fokotsang k'holeseterole, ho ntlafatsa metabolism ka kakaretso le lits'ebetso tsa tshilo ea lijo. Li na le thuso ea ts'ebeliso ea letsatsi le letsatsi.
• Tšusumetso e ntle ea anti-sclerotic e hlahisoa ke salate ea avocado, tamati, radish, konofolo. Lisebelisoa tsohle li khabeloa hantle, pepere le letsoai li eketsoa ho tsona. Bakeng sa ho khahla, o ka nka ligrama tse mashome a mararo tsa oli ea mohloaare le lero la lemone. Fafatsa ka litlama mme u sebeletse lijo tsa motšeare kapa tsa mantsiboea.
• Mofuta o monate le o phetseng hantle oa sandwich. Tšela li-clove tsa konofolo, avocado e peeled, parsley le dill ka har'a blender. Tlisa boemo bo homogeneous. Ha u khahla, u hloka ho nka ligrama tse leshome tsa lero la lemone le oli ea mohloaare. Ho tšeloa letsoai le pepere ho latsoa. Ka tšebeliso ea kamehla ea motsoako ona, li-avocado li theola k'holeseterole, konofolo e ntlafatsa ts'ireletso ea 'mele,' me meroho e eketsa se nang le liminerale. Ho khothalletsoa ho e sebelisa le li-crackers tsa ho ja kapa bohobe bo halikiloeng.

Ho lokela ho phethoa hore litsebi tsa phepo e nepahetseng, lingaka tsa bongaka le lingaka tse ling tsa bongaka li bontša ka ho hlaka melemo ea ho sebelisa li-avocad kamehla. Haeba o e kenyelletsa khafetsa lijong tsa hau, o ka fokotsa palo e felletseng ea mafura, qoba ts'abo ea ho otloa ke lefu la stroke kapa pelo, hape o tlosa kotsi ea thrombosis kapa embolism.

Boleng ba phepo e nepahetseng le litšoaneleho tse molemo

Phepelo ea karolo ea litholoana ea semela sa avocado e na le livithamini le liminerale tse ngata tse bohlokoa 'meleng oa motho. Har'a tsona ke:

• Li-vithamine tsa B,
• phylloquinone,
• potasiamo
• asiti ea ascorbic
• tocopherol
• selulose
• koporo
• phytosterols,
• li-acids tsa polyunsaturated.

Litšobotsi tse ntle tsa litholoana

Litholoana tsa Avocado li na le thepa e ngata e thusang, e amang boemo ba bophelo ba motho hantle. Litholoana li loants'a k'holeseterole e phahameng, li theola tsoekere e ngata haholo. Ts'ebeliso ea litholoana e na le phello ea kalafo boteng ba liphapang tse latelang tsa pathological:

• botenya
• lefu la tsoekere
• ho hloka thari
• fokolisa matla a 'mele a ho itšireletsa mafung,
• phokolo ea mali
• ho khaotsa ho ilela khoeli
• ho felloa ke matla
• mokhathala.

Ho latela lipatlisiso tsa mahlale, bo-rasaense ba tsa bongaka ba tiisa hore ho na le litšobotsi tse 'maloa tsa pholiso tsa li-avocados. Har'a tsona ke:

• thepa ea cytotoxic e thusang ho eketsa monyetla oa ho emisoa ha ts'ebetso ea lefu le bolaeang khahlanong le mafu a tumor,
• boikakaso ba carotenes, bo thusang ho eketsa mahlo a ponahalo, ho ntlafatsa boemo ba letlalo, moriri le meno,
• ho qala mesebetsi ea musculoskeletal system,
• Ho khutlisetsa chelete molemong oa letsoai
• antioxidant litsobotsi tse thibelang botsofali ba 'mele,
• tšireletso ea sebete: e fokotsa boemo ba tšenyo ka lintho tse nang le chefo.

Ntle le moo, litholoana le oli ea semela li sebelisoa ka katleho tšimong ea cosmetology.

Malebela mabapi le ho khetha le ho sebelisa li-avocado

Ka litšobotsi tsa eona tsa phepo e ntle, tholoana e ikhethang e na le monko o boletsoeng hanyane ka hanyane ka ho ama botoro e ncha e tsoakiloeng le merogo ea meroho. Nama ea tholoana e khetholloa ke sebopeho se boreleli, lesapo le leholo le fumaneha kahare ho litholoana.

Avocado e nang le k'holeseterole e phahameng e loketse ho sebelisa e ncha e le karolo ea lijo. Ntle le moo, litholoana li loketse ho sebelisoa e le karolo ea sopho, hammoho le lisalli le lijana tse fapaneng tse batang le tse chesang. Litholoana tse ntle li tsamaea hantle le meroho, nama le lihlahisoa tsa tlhapi.

Ho kenyelletsoa ha li-avocados lijong tse tsoekere tsa monokotšoai le li-pastry ho fana ka monyetla oa ho lokisa lino tse monate le tse phetseng hantle tse nang le boleng bo phahameng ba phepo e nepahetseng, ha li ntse li fokotsa monyetla oa ho nona.

Bakeng sa ho kenyelletsa menyetla ea cholesterol e ntseng e eketseha, hammoho le boima ba 'mele, ho hlokahala hore u sebelise li-avocados ka hloko, u sa fetise takatso ea letsatsi le letsatsi ea ngoana a le mong.

Ho khothalletsoa ho kenya lijana tse nang le mafura a tloaelehileng lijong ka lijo tse sebelisetsoang ho fokotsa cholesterol e teng 'meleng. Ka lebaka leo, salate ea nama e ka fapanyetsoa salate e bobebe le litholoana, 'me litholoana tse ncha tsa avocado li tla nka sebaka sa lijo tse tsoekere tse nang le khalori e ngata.

Ka boiteko bo fokolang, phepo e nepahetseng e ka etsoa e phetseng hantle ha e lakatseha, leha e le monate. Sena se tla ba le melemo e meholo bakeng sa mmele mme se tla tsosa maikutlo a matle ntoeng ea ho ntlafatsa maemo a bophelo bo botle.

Sebopeho sa Avocado

Tholoana e bopehileng joaloka pere e na le nama e bonolo, e mafura le tatso e khethehileng. Melemo ea eona ea bophelo bo botle e ke ke ea latoloa, kaha e na le likarolo tse latelang:

• Li-vithamine tsa lihlopha A, E, C, B.
• Batla likarolo.
• Li-acid tse sebelisoang:
  • oleic
  • bohlanya
  • Lihlopha tsa Omega-3 le 6.
• Choline.
• Phytosterols.

Lintho tsena li na le phello e ntle boemong ba letlalo le moriri. Kenya sehlahisoa lijong tsa letsatsi le letsatsi hoa hlokahala bakeng sa batho ba nang le mafu a letlalo a sa foleng: eczema, psoriasis. Avocado e khothalletsoa lefu la tsoekere le botenya ka lebaka la boleng ba eona bo matla ba phepo. Litaba tse kholo tsa livithamini tse qhibilihang habonolo le li-acids acid li bohlokoa haholo ho basali, kaha li na le phello e ntle ho botsitso ba lihormone.

Melemo ea k'holeseterole e phahameng

Peere ea alligator e na le likarolo tse peli tsa sehlooho tse loantšang karolo e mpe ea "cholesterol" - phytosterols le mafura acid. Ka tekanyo e phahameng ea methapo ea methapo ea methapo ea methapo ea methapo (LDL) bathong, liphetoho tsa atherosselotic lijelong - lipid-calcareous li-endothelium. Ka lebaka leo, li-depositi tsena li koala methapo ea hlooho, e lebisang ho ho hlaseloa ke pelo, lichapo. Beta-sitosterol e fumanehang avocados ke analogue e thehiloeng semeleng ea cholesterol ea liphoofolo. Leha ho na le monko o tlase (5-10% ea boima ba sehlahisoa), e thibela ho kenngoa ha LDL e kotsi maling. Li-lipids tse setseng tsa semela ke li-acids tse monounsaturated. Ba eketsa karolo ea "mafura" karolo e ntle ea mafura 'meleng oa motho - lipidrotein tse phahameng (HDL).

Avocados khahlano le cholesterol e lokela ho sebelisoa ha ho e-na le mafu a kopaneng, a joalo ka khatello ea mali, lefu la tsoekere, le botena. Sehlahisoa se nang le likhalori tse phahameng tse nang le tšebeliso e itekanetseng se theola tsoekere ea mali 'me se potlakisa metabolism. Livithamini le liminerale tse fumanehang sebopeng li na le phello e ntle ho metabolism, 'me mafura a tlosa tlala nako e telele. Litaba tse tlase tsa sodium le potasiamo, tse nang le phello e mpe pelong, li lumella batho ba nang le arrhythmia ho ja tholoana ena.

Ho kenyelletsoa ha li-avocados ka har'a lijo le k'holeseterole e phahameng ho tla u lumella ho fetola matšoao a laboratori ea metabolism ea lipid le ho fokotsa kotsi ea ho ba le lefu la pelo.

U ka e sebelisa joang ka nepo?

Pele u itlhahisa ka letsatsi le letsatsi ka moriana o sebetsang, o lokela ho ithuta litlhahiso tsa ts'ebeliso le li-nuances tse tla u thusa ho khetha sehlahisoa sa boleng:

• 'Mala oa ngoana. Pearl alligator e otla lishelefo tse tala, ka hona o lokela ho khetha litholoana tse nang le mmala o motala oa botala bo botala.
• Boima. Ka mefuta le mefuta e fapaneng e fapana ho tloha 100 ho isa ho 500 g.
• Bonolo. Ha o tobetsa letlalong, ha hoa lokela ho ba le meno, empa ka nako e ts'oanang, avocado ha ea lokela ho ba thata haholo.
• Bola. E lokela ho ba tumellano e bonolo, e nang le mafura.

Haeba u reka litholoana tse sa butsoang, ke hore, li ka ba ka matsatsi a 4-5. Ho ripsa, o hloka ho tlohela avocado fensetereng ho taka pampiri. Peere e sa tloaelehang e mela kapele haeba e bolokiloe haufi le libanana. Ho bonolo ho qhekella litholoana tse butsoitseng. Hangata e khaoloa le halofo ebe li-halves lia reteleha. Likarolo li arohantsoe le tse ling, li pepesa lesapo le benyang le pota-potileng. Phepelo e ka huloa ka khaba.

Li -vocado tse nang le cholesterol li jeoa ka thoko kapa li eketsoa lijana tse fapaneng. Half halofo ea litholoana kapa likhaba tse 5 tsa pulp ka letsatsi li lekane ho theola cholesterol ka khoeli. Sopho e tsebahalang ea guacamole e lokiselitsoe ho tsoa ho lekhapetla la alligator le linoko, tse khothalletsoang ho nkela mayonnaise e tloaelehileng e kotsi. Li-avocados li kenyelletsoa ka har'a li-roll, li-salads, sopho. Litholoana li tsamaea hantle le litlhapi. Sandwich ea bohobe bo felletseng, kotara ea litholoana le chisi e bonolo ke lijo tsa hoseng tse phetseng hantle le tse phetseng hantle.

Contrainditions le kotsi

Haeba ho na le nalane ea karohano e bakoang ke ho kula, sebelisa sehlahisoa ka hloko. Khalori e phahameng e baka tšebeliso e hlokolosi ho batho ba nang le botenya le taolo ea boima ba 'mele. Nakong ea kemolo, ka lebaka la tatellano e nang le livithamini, litholoana li tla ba molemo feela, empa o hloka ho li ja ka tlhokomeliso nakong ea ho anyesa. Tekanyo e kholo ea acid e mafura e ka baka mathata a ho silila ha ngoana le ho kulisoa ha hae.Ho thibetsoe ho ja masapo le makhasi a semela, hobane a na le chefo.

Sebopeho le thepa e thusang ea avocados

Avocado ke tholoana e putsoa e tala e nang le tatso e khethehileng ea tranelate. E na le boleng bo phahameng ba phepo - 165 kcal ka ligrama tse 100 tsa litholoana.

100 g ea perela ea alligator e na le liprotheine (2 g), lik'habohaedreite (1,8 g), mafura (14, g), metsi (72 g), molora (1.6 g) le fiber ea lijo (6.7 g).

Hape ho litholoana tse tala ho na le likarolo tsa trace - tšepe, zinki, manganese, fluorine, selenium, le koporo. Litholoana li na le li-macronutrients tse ngata tse kang phosphorus, potasiamo, sodium, magnesium, calcium.

Avocado e 'ngoe e na le livithamini tse fapaneng: beta-carotene, B1,4,2,5,9,6, ascorbic acid, vithamine PP, phylloquinone.

Li-avocados li loketse lefu la tsoekere. E na le mannoheptulose, e fokotsang khatello ea tsoekere. Hape, tholoana e thusa ho monya tsoekere e ngata le ho fokotsa monyetla oa ho ba le lefu la tsoekere la mofuta oa 2, ka lebaka la hore e na le vithamine K1.

Litholoana tse tala li tlameha ho jeoa ke basali bakeng sa thibelo ea ho hloka thari le ho theola boima ba 'mele. Hape litholoana tse nang le phepo e ntle li sebelisoa ho cosmetology.

Haeba mosali a etsa metjeko ea sefahleho khafetsa ho perela ea alligator, letlalo la hae le tla ba boreleli ebe o ba le 'mala o motle. Oli ea Avocado e na le molemo haholo bakeng sa moriri, kaha e thibela ho lahleheloa ke moriri le ho tlosa dandruff.

Litholoana tse tala li tlameha ho jeoa ke basali ba baimana. Ka tšebeliso ea eona ea kamehla, 'mele o amohela limatlafatsi tsohle tse hlokahalang. Mme folic acid, eo e leng karolo ea sehlahisoa, e thibela nts'etsopele ea mathata a tlhaho.

Li-avocados li tla ba molemo ho basali ba menopausal. Sehlahisoa se tlosa matšoao a sa thabiseng a ho khaotsa ho ilela khoeli. Ho fihlella phello e ntle, tholoana e lokela ho jeoa bonyane hang ka beke.

Likarabo tse tsoang ho lingaka ka li-avocado li lula li le monate. Ntle le moo, e sireletsa sebete ho chefo 'me e na le phello ea antiseptic.

Ka lebaka la phytonutrients, litholoana tse nang le phepo li tlosa tšusumetso e mpe ea tikoloho e mabifi. Hape, lintho tsena li sireletsa lisele ho kenella lipakeng tsa li-radicals tsa mahala le ho thibela kholo ea mofets'e.

Litholoana li na le zeaxanthin le lutein. Tsena ke li-carotenoids tse ntlafatsang ts'ebetso ea ts'ebetso ea pono (thibelo ea katsi). Lintho tse sirelletsang retina ho li-radicals tsa mahala, li thibela li-oxidation lense, le khanya ea khanya ea ultraviolet.

Li-Avocados le tsona li loketse banna. E na le li-folates tse ka eketsang tlhahiso ea semela le ho sebetsa le ho ntlafatsa moralo.

Peere ea Alligator e hloka ho jeoa ke bana. Kaha e etsa hore tsamaiso ea likhoere-khoere e sebetse le ho khothaletsa ho kenngoa ha calcium.

Mafu ao ho leng bohlokoa ho a ja li-avocados:

• khatello ea mali
• botenya
• pelo ischemia
• gastritis
• atherosulinosis
• prick
• eczema
• angina pectoris
• seso
• khaello ea vithamine
• pancreatitis
• ho ruruha
• ho sokela.

Avocado e ama k'holeseterole joang

Ho utloisisa hore na ke hobaneng li-avocados li sebelisoa ho theola cholesterol, bo-rasaense ba ile ba etsa lipatlisiso. Liphetho li bontšitse hore lekhapetla la alligator le ntlafatsa haholo profid ea lipid.

Bafuputsi ba fumane hore kamora beke e le 'ngoe ea ho ja litholoana tse tala, boemo ba cholesterol ea mali ho batho ba phetseng hantle bo ile ba fokotseha ka 16%.

Ho lithuto tse neng li se li na le cholesterol e ngata 'meleng, liphetho li bile ka tsela e latelang: cholesterol e felletseng e fokotsehile ka 17%, LDL le palo ea li-triglycerides e fokotsehile ka 22%, mme litaba tsa HDL li eketsehile ka 11%.

Ho ile ha etsoa lithuto tse tšoanang Univesithing ea Pennsylvania. Bo-rasaense ba ithutile ka bokhoni ba lijo tse fapaneng ho theola cholesterol.

E le lithuto, ho ile ha khethoa batho ba batenya haholo. Bafuputsi ba sebelisitse mefuta e meraro ea lijo:

1. E tlase mafura a nang le limela tse ngata tse nkiloeng ka nama ea lik'habohaedreite (lijo-thollo, litholoana). Sephetho ke ho fokotseha hoa LDL ka 7 mg ka desilitara e le 'ngoe ea mali.
2. Ka bongata bo bongata ba mafura (oli ea limela e fetohile mofuta o mong oa lihlahisoa tsa liphoofolo) ntle le tšebeliso ea li-avocados. Ka lebaka leo, ho ile ha khoneha ho fokotsa LDL ka 8%.
3. Ka se nang le mafura a leka-lekaneng (lihlahisoa tsa liphoofolo li ile tsa nkeloa sebaka ke oli ea meroho) le tšebeliso ea kamehla ea li-avocados. Sephetho - LDL maling e theohetse ho 14%.

Empa ke hobaneng ha lijo tse nang le mafura a meroho ntle le avocado li sa sebetse hantle joalo ka ho fokotsa cholesterol? Hangata oli ea tlhaho e na le hydrogenated, ke ka lebaka leo e nang le mafura a trans, a ka eketsang kotsi ea mathata ka methapo ea mali le pelo.

Ho ile ha fumaneha hore mafura a polyunsaturated a tsoang semeleng a ka phahamisa boemo ba LDL e nang le oxid, haholoholo, likarolo tsa bona tse nyane tse nang le letsoele, mme li theola litaba tsa cholesterol e molemo maling.

Leha ho le joalo, bakeng sa ts'ebetso e tloaelehileng ea methapo ea pelo le methapo ea mali, 'mele o hloka cholesterol e ntle le e mpe. Karolelano ea lintho tsena e lokela ho ba e leka-lekaneng. Mme ke likarolo tse nyane le tse nyane feela tsa LDL, tse bakang ponahalo ea li- cholesterol plaques, li nang le litlamorao tse mpe.

Mafura a Trans, ao hangata a nang le oli ea meroho a mangata, a lebisa ho hlahisoeng ha lintho tse kotsi. Sehlahisoa se seng se ka eketsang palo ea likaroloana tse teteaneng tsa lipoprotein tse fokolang ke tsoekere le lik'habohaedreite leha e le life tse potlakileng (bohobe bo tšoeu, semolina, pasta). Kotsi e eketseha haeba u ka ja mafura le lik'habohaedreite habonolo ka letsatsi.

Empa ke hobane'ng ha avocado e nang le cholesterol e phahameng e sebetsa hantle? Taba ke hore e na le mafura a monounsaturated a thathamisang metabolism ea lipid.

Mafura a fumanoang lipere tsa alligator a tlisa melemo e latelang 'meleng:

• etsa HDL e holimo
• fokotsa bongata ba li-triglycerides tse bakang kholo ea atherosclerosis,
• fokotsa tse ka hare tsa likaroloana tse nyane tse ngata tsa cholesterol ea LDL maling.

Litholoana tse nang le phepo li na le metsoako ea bioloji e sebetsang, folic acid, li-trace element (potasiamo) le livithamini (E, B). Lintho tsena kaofela li na le phello e molemo methapong ea mali le pelong.

Peere ea alligator e na le phytosterols. Tsena ke lintho tsa tlhaho tse thibelang secretion ea k'holeseterole maling.

Avocado e na le magnesium, e potlakisang ho phatloha ha LDL. Hape, tholoana e na le ascorbic acid - e emisa tloaelo ea ho etsoa ha k'holeseterole le ho tlosoa hoa eona 'meleng. Le ha ho le joalo litholoana li na le fiber e ngata, e sa lumelle mafura a liphoofolo hore a kenngoe ka mpeng.

Kahoo, ka lebaka la dikahare tse phahameng tsa lintho tsa bohlokoa, li-avocados li fokotsa cholesterol ka botlalo.

Haeba u ja litholoana ka lilemo tse 3-5, o ka fokotsa kotsi ea ho tšoaroa ke lefu la pelo ho ea ho 20% le ho fokotsa monyetla oa lefu ka 4-8%.

U ka sebelisa avocado e nang le k'holeseterole e phahameng?

Ka hypercholesterolemia, ho kgothaletswa ho ja li-avocados ka makhapetla a bonolo le a butsoitseng a se nang tatso e bohloko. Haeba litholoana li butsoitse, peel e lokela ho arohanngoa le eona habonolo.

Lingaka li eletsa ho ja li-avocad ka mpa e se nang letho le ka foromo e tala. Sehlahisoa se secha se na le tinnin, e tla fa litholoana tatso e bohloko haeba ho na le kalafo ea mocheso.

Avocado ea boleng bo holimo e na le tatso e monate. Ka hona, hangata e kopantsoe le lijo tsa leoatleng, tlhapi, likhoho, tse eketsoang ho li-salads. 'Me barati ba cuisine ea Japane ba nka litholoana tse nang le phepo e le motsoako oa bohlokoa bakeng sa sushi le rolls.

Li-avocados li tsamaea hantle le lijana le lihlahisoa tse ling:

1. ham
2. salate ea tuna
3. sandwich
4. raese
5. meroho
6. lisosa, haholo-holo tamati,
7. sopho e batang

Litsebi tsa phepo e khothaletsa ho kenyelletsa likhaba tsa alligator ho li-salads sebakeng sa chisi. Ka hona, ho a khonahala ho fokotsa halofo ea mafura ho senngoeng, 'me litaba tsa li-triglycerides tse sa sebetseng li ka fokotsoa ho 90%.

Risepe ea salate e bonolo le e phetseng hantle ea avocado e tjena. Pele, o hloka ho lokisa celery, dill mane, likomkomere, lettuce, pepere e monate le avocado. Lithako tsohle li sithabetse ebile li nkoe ka motsoako oa lero la lemone le oli ea mohloaare.

Latin America, litholoana tse tala li jeoa ka tsela e latelang: litholoana li khaoloa halofo, peō e tlosoa. Ka halofo e nyane ea letsoai, e fafalitsoeng ka lero la lemone ebe u ja makhapetla ka tee.

Leha ho na le melemo e mengata ea perela ea alligator, tholoana e le 'ngoe e ka jeoa ka letsatsi. Ntle le moo, e na le khalori e phahameng haholo ebile ha e sa laole letho, boima ba 'mele bo ka eketseha.

Hape, tšebeliso e mpe ea avocado e lebisa ntlheng ea hore likarolo tsa eona li qala ho sebelisana le coumadin. Motsoako ona o hlapolla mali, a ka bakang mali.

Bakeng sa ho ja sehlahisoa sa boleng, ho bohlokoa ho tseba ho boloka hantle litholoana tse nang le phepo. Litholoana tse butsoitseng li lokela ho bolokoa kamoreng e ka tlase ea sehatsetsi matsatsi a sa feteng matsatsi a mararo.

Bakeng sa polokelo e telele, ho molemo ho reka avocado e tala. E le hore a butsoitse, o ka e thatela ka napkin ebe o e beha fensetereng.

Melemo le likotsi tsa li-avocados ho buisanoa ka tsona videong ena.

Lijo tse nang le avocado le mafura a lekaneng li fokotsa cholesterol

Bafuputsi ba fumane hore ho ba nkang karolo ba latelang lijo tse nang le mafura a tlase ntle le li-avocados, methapo ea methapo ea methapo e tlase (LDL) e fokotsehile ka karolelano ea 8.3 mg / dl. Empa ka lijo tse nang le mafura a leka-lekaneng ntle le li-avocados, e ile ea fokotsoa ka 7.4 mg / dl ha e bapisoa le "lijo tsa Amerika."

Sehlopheng sa batho ba nkang karolo ba neng ba ja lijo tse mafura a mangata 'me ba ja avocado e le' ngoe letsatsi le leng le le leng, boemo ba "cholesterol" e mpe "bo fokotsehile ka tekanyo e ka bang 13.5 mg / dl bapisoa le boemo ba pele. Ho feta moo, lipalo tse setseng tsa mali - cholesterol e felletseng, li-triglycerides, lipoprotein tse phahameng - kaofela ha tsona li ntlafalitse haholo ka mokokotlong oa lijo tse joalo.

Le ha litholoana tsa liphuputso li bonts'a melemo e totobetseng ea ho sebelisa li-avocados bakeng sa cholesterol e phahameng, bo-rasaense ba na le tšepo e kholo. Dr. Chris-Ezerton o hopola hore boithuto ba bona "ha se lefatše la nnete," ka hona ho ka se khonehe ho paka kamano ea mabaka ho seo. Ho etsa sena, moprofesa o hloka hore mosebetsi o eketsehileng o be le moralo o mong.

Dr. Chris-Ezerton oa ngola: “Re tlameha ho shebana le ho netefatsa hore lijo tsa rona li kenyelletsa li-avocado le lijo tse ling tse nang le phepo e ntle. United States, li-avocados ha li e-so be ntho e ka sehloohong, hobane sehlahisoa sena se ka ba theko e boima haholo, haholo ka linako tse ling tsa selemo. Batho ba bangata ha ba utloisise hantle hore na u ka kenyelletsa li-avocado joang lijong tsa hau tse tloaelehileng (ntle le monyetla oa ho etsa guacamole). Empa hangata guacamole e jelloa ka lichifi tsa poone, tse nang le lik'hilojule tse ngata tse nang le letsoai le lengata. Avocado e molemo ho e sebelisa ka lisal, meroho, sandwich, likhoho kapa tlhapi, esita le ka sebopeho sa eona se hloekileng. "

Bo-rasaense ba lumela hore chelete ea thupelo e fanoe ke mokhatlo oa baetsi ba li-avocado tsa Hass Avocado Board. Empa ba tiisetsa hore mokhatlo o ne o sena tšusumetso ea boithuto ba thuto.

Sebopeho le thepa ea bohlokoa

Li-avocados li na le pectin le fiber tse ngata haholo, tse thusang ho fokotsa sekhahla sa cholesterol e mpe maling. E ama boemo ba cholesterol tsamaisong ea mali, e hloekisa methapo ea mali ebile e thusa ho theola boima ba 'mele. Litholoana li na:

• Li-vithamine K, B, C, E.
• Folic acid.
• Fiber (e fokotsa ho kenngoa ha mafura ka mpeng).
• Potasiamo (K, Kalium), Copper (Cu, Cuprum).
• Mafura a acid Omega - 3, Omega - 6.
• Phytosterols (tlhahiso ea k'holeseterole ea inhibit).

Mafura a matle - bapala karolo e ikhethang phepo e nepahetseng. Li-avocados li na le mafura a meroho, a nang le mafura a monounsaturated, e leng a bohlokoa haholo. Ka karo-karolelano ea bona e nepahetseng lihlahisoa tsa lijo, o ka tlosa k'holeseterole e phahameng maling, ho thibela ponahalo ea maloetse a methapo ea mali, mafu a pelo, 'me ka kakaretso a matlafatsa pelo le methapo ea mali. Li-acid tse sa tsoakoang tsa avocado, li thusa ho eketsa "cholesterol" e ntle, e fana ka phepo ea li-low-density lipoprotein LDL mme ka thuso ea eona e fokotsa boemo ba "cholesterol" e mpe.

Avocado le k'holeseterole

Bo-rasaense ba ile ba etsa lipatlisiso 'me ba fihlela qeto ea hore ka avocado, k'holeseterole e fokotsehile,' me bakuli bana ba ile ba theola boima ba 'mele kapele ho feta ba sa e jang ho hang. Li-acid tse ngata tsa "fetus" li matlafatsa metabolism 'meleng oa motho, lijo li kenngoa ka botlalo. Lenane la tsoekere ea mali le lona lea tsitsa, ka tsela eo, e sirelletsa motho hore a se ke a hlola tlala ka tšohanyetso, eo hangata e tsamaeang le lijo tse se nang thuso le liswiti.

K'holeseterole e ngata maling ke tsela e tobileng ea ho thehoa li-cholesterol tse bitsoang li-cholesterol, e leng tholoana e li loantšang ka katleho. Li kotsi hobane li baka methapo ea mali, li nyenyefatsa sebaka seo phallo ea mali e leng sona se bakang ho bolaoa ke tlala ea linama le litho tsa kahare, 'me li theha mali.

Ka sekhahla sa cholesterol e ntseng e eketseha, ponahalo ea maloetse a kang atherosulinosis e ka etsahala, kotsi ea ho otloa ke stroke e eketseha, methapo ea mali e fela kapele. Bakeng sa maloetse a pelo, litsebi li khothaletsa ho eketsa lesea ka lijong bonyane habeli bekeng. Ho ja mafura a itekanetseng ke kalafo e ka sehloohong ea k'holeseterole e phahameng.

Palo e felletseng ea mali bakeng sa cholesterol e bapala karolo ea bohlokoa ho fumanoeng ha bakuli ba nang le mathata a mangata. Matšoao a ho tsamaisa e ka ba: motho ea nonneng haholo, lefu la tsoekere, lefu la sebete le a liphio, endocrine pathologies. Ona ke thetso e tloaelehileng mme o ka fetisoa ka laboratoring efe kapa efe.

Mokhoa oa ho sebelisa avocado

Ha ba reka li-avocado, ba bangata baa ipotsa hore na ba ka khetha joang? Ho e khetha ka nepo - hoa utloahala ho ela hloko ho phahama ha lesea. U hloka ho hatella menoana ea hau hanyane, haeba e khumama hanyane, 'me meno a boreleli a tsoa kapele - joale tholoana ena e ea holimo haholo ebile e lokela ho khethoa. Litholoana li bolokoa matsatsi a 'maloa.

Ka thoko, bakeng sa lijo, ha e jeoe feela, empa e eketsoa e le e 'ngoe ea lijana tsa sejana. E sebelisoa haholo ka lisal, meroho, sandwich, likhoho. Pele u pheha, etsa bonnete ba hore u itlhatsoa ka tlasa metsi a phallang, ebe u khaola ka thipa ho potoloha le tholoana. E latelang, o hloka ho nka halves ka bobeli mme o fetohe hanyane, o tlose lejoe. Makhooa a huloa ka halofo ebe a khangoa ka hloko. Hang-hang litholoana li hlohloreha 'me li fifala, ka hona, sehiloeng se sala se le mothating oa ho qetela, hang pele se kenngoa ka sejana.

Litsebi tsa phepo e khothaletsa ho ja "fetus" ka k'holeseterole e phahameng ntle le kalafo ea mocheso e le hore tinnin e ka ho eona e se qale ho baba. Bakeng sa ho ja li-avocados tse nepahetseng tsa letsatsi le letsatsi bakeng sa k'holeseterole e phahameng le ho feta, ho khothalletsoa ho batla setsebi sa phepo e nepahetseng bakeng sa thuso.

Litholoana li boetse li sebelisoa e le sehlahisoa sa mokhabiso. Lioli tse fapaneng tsa tlhokomelo ea 'mele li entsoe ho eona (ho loana le matšoao a otlollang, ho matlafatsa lipekere, marenene,' me ho sebelisoa massage). E na le li-vithamine tse ngata, ka hona, limaske tsa letlalo li ratoa haholo har'a bao letlalo la bona le tloaetseng ho oma.