Barkewar jini mafi yawan lokuta yakan haifar da rashin jini, tsawan farko da bugun zuciya. Sabili da haka, mutanen da ke da hypercholesterolemia yakamata su bi tsarin abincin da ke nuna ƙin abincin dabbobi masu ƙima da gabatar da samfuran da ke daidaita metabolism na abinci mai narkewa zuwa menu.
Don rage haɗarin cholesterol mai lahani, likitoci sun ba da shawarar ciki har da mai kayan lambu, hatsi gaba ɗaya, kayan lambu da 'ya'yan itatuwa a cikin abincin yau da kullun. Daya daga cikin mafi kyawun abinci tare da babban LDL a cikin jini shine avocado.
Amma ta yaya 'ya'yan itacen waje ke shafan jikin? Ta yaya yake da amfani kuma me yasa za ayi amfani dashi don maganin cholesterol sosai?
Abun ciki da amfani kaddarorin na avocados
Avocado ne mai 'ya'yan itace kore mai tsawon gaske tare da takamaiman dandano mai tsami. Yana da darajar abinci mai mahimmanci - 165 kcal ga gram 100 na 'ya'yan itace.
100 g na alligator pear ya ƙunshi sunadarai (2 g), carbohydrates (1.8 g), fats (14, g), ruwa (72 g), ash (1.6 g) da fiber na abin da ake ci (6.7 g).
Hakanan a cikin 'ya'yan itacen kore akwai abubuwan da aka gano - ƙarfe, zinc, manganese, fluorine, selenium, jan ƙarfe. 'Ya'yan itacen suna da wadatar abinci a cikin macronutrients kamar phosphorus, potassium, sodium, magnesium, alli.
Wani avocado ya ƙunshi bitamin daban-daban: beta-carotene; B1,4,2,5,9,6; acid na ascorbic; bitamin PP; Halkwarini.
Avocados suna da kyau ga ciwon sukari. Yana da mannoheptulose, wanda ke rage yawan haɗuwar glucose. Hakanan, 'ya'yan itacen suna ba da gudummawa ga kyakkyawan shan sukari da rage yiwuwar kamuwa da ciwon sukari na 2, saboda gaskiyar cewa yana dauke da Vitamin K1.
Dole ne mata su cinye 'ya'yan itace kore don rigakafin rasa haihuwa da kuma asarar nauyi. Hakanan ana amfani da 'ya'yan itace mai narkewa a cikin kayan kwalliya.
Idan mace ta sanya kullun rufe fuska a kan luɗin alligator, to fata za ta yi laushi kuma ta sami kyakkyawan launi. Man avocado yana da amfani sosai ga gashi, saboda yana hana asarar gashi kuma yana kawar da dandruff.
'Ya'yan itacen' ya'yan itace mata dole ne su ci shi. Tare da yawan cinsa na yau da kullun, jiki yana karɓar duk abubuwan da ake buƙata na abinci. Kuma folic acid, wanda shine ɓangare na samfurin, yana hana haɓakar cutar cututtukan cikin gari.
Avocados zai zama da amfani ga mata masu son haihuwa. Samfurin yana kawar da alamun rashin farin ciki na menopause. Don cimma sakamako mai kyau, dole ne a ci ɗan itacen a kalla sau ɗaya a mako.
Ra'ayoyin daga likitoci game da avocados koyaushe suna da kyau. Bayan haka, yana kare hanta daga gubobi kuma yana da sakamako na maganin antiseptik.
Godiya ga phytonutrients, 'ya'yan itacen da ke da wadataccen abinci suna kawar da mummunan tasiri na yanayin tashin hankali. Hakanan, waɗannan abubuwan suna kare sel daga shigar azzakari cikin farji kuma suna hana ci gaban kansa.
'Ya'yan itacen sun ƙunshi zeaxanthin da lutein. Waɗannan su ne carotenoids waɗanda ke haɓaka aiki da tsarin gani (rigakafin kamara). Abubuwa na kare retina daga tsattsauran ra'ayi, kan hana hada hada hada abubuwa abu a cikin ruwan tabarau, da kuma hasken hasken ultraviolet.
Avocados kuma suna da kyau ga maza. Ya ƙunshi folates da zasu iya haɓaka haɓakar maniyyi da motility da haɓaka haɓaka.
Alligator pear yana buƙatar ci yara. Tunda yana kunna ƙwayar jijiyoyi kuma yana haɓaka ɗaukar ƙwayar calcium.
Cututtukan da suke da amfani a ci avocados:
- hauhawar jini
- kiba
- zuciya ischemia;
- gastritis;
- atherosclerosis;
- farashi;
- eczema
- angina pectoris;
- tsoka;
- karancin bitamin;
- maganin ciwon huhu
- kumburi;
- maƙarƙashiya.
Yadda avocado ke shafan cholesterol
Don fahimtar dalilin da yasa ake amfani da avocados don rage cholesterol, masana kimiyya sun gudanar da jerin bincike. Sakamakon binciken ya tabbatar da cewa alligator pear yana haɓaka bayanin martaba na lipid.
Masu binciken sun gano cewa bayan mako guda na cin 'ya'yan itace kore, matakan cholesterol na jini a cikin mutane masu lafiya sun ragu da kashi 16%.
A cikin abubuwan da suka riga sun sami matakan cholesterol a cikin jiki, sakamakon sun kasance kamar haka: jimlar cholesterol ta ragu da 17%, LDL kuma triglycerides ya ragu da kashi 22%, kuma abun ciki na HDL ya karu da 11%.
An gudanar da irin wannan nazarin a Jami'ar Pennsylvania. Masana kimiyya sunyi nazarin iyawar abinci daban-daban don rage yawan ƙwayoyin cuta.
Kamar matsayin batutuwa, an zaɓi mutane masu kiba. Masu binciken sunyi amfani da nau'ikan abinci uku:
- Arancin mai cike da kitse wanda aka maye gurbinsa da carbohydrates (hatsi, 'ya'yan itatuwa). Sakamakon shine raguwa 7 MG a cikin LDL da 1 deciliter na jini.
- Tare da matsakaicin adadin mai (mai kayan lambu ya zama madadin samfuran dabbobi) ba tare da amfani da avocados ba. Sakamakon haka, ya yiwu a rage LDL da 8%.
- Tare da mai mai matsakaici mai mai (an maye gurbin samfuran dabbobi da man kayan lambu) da kuma amfani da avocados na yau da kullun. Kammalawa - matakin LDL a cikin jini ya ragu zuwa 14%.
Amma me yasa rage cin abinci tare da kabeji na kayan lambu ba tare da avocado ba shi da tasiri sosai don rage ƙwayar cholesterol? Man fetur na yau da kullun ana ɗaukar hydrogenated, wanda shine dalilin da ya sa suke da ƙoshin trans, wanda zai iya ƙara haɗarin matsaloli tare da tasoshin jini da zuciya.
Ya juya cewa furotin na polyunsaturated na tushen tsiro na iya haɓaka matakin oxidized LDL, musamman ma, ƙananan ƙananan barbashi masu yawa, da ƙananan abubuwan da ke cikin cholesterol mai jini.
Koyaya, don aiki na yau da kullun na zuciya da jijiyoyin jini, jikin yana buƙatar cholesterol mai kyau da mara kyau. Matsakaicin wadannan abubuwan yakamata a daidaita. Kuma kawai mai yawa da ƙananan ƙananan ƙwayoyin LDL, waɗanda ke ba da gudummawa ga bayyanar filayen cholesterol, suna da sakamako mara kyau.
Trans fats, wanda yawancin lokuta mai yawan kayan lambu yake, yana haifar da samuwar abubuwa masu cutarwa. Wani samfurin da zai iya ƙara adadin barbashi mai yawa na ƙarancin lipoproteins shine sukari da kowane carbohydrates mai sauri (farin burodi, semolina, taliya). Hadarin yana ƙaruwa idan kun cinye kitsen trans da sauƙin narkewa a cikin carbohydrates yau da kullun.
Amma me yasa avocado tare da babban cholesterol yana da tasiri sosai? Gaskiyar ita ce cewa ya ƙunshi kitse na monounsaturated wanda ke daidaita metabolism na lipid.
Fats da aka samo a cikin pears suna ba da fa'idodi masu zuwa ga jiki:
- yi HDL mafi girma
- rage taro na triglycerides wanda ke haifar da ci gaban atherosclerosis;
- rage abun ciki na ƙananan ƙananan abubuwa masu laushi na LDL cholesterol a cikin jini.
'Ya'yan itacen da ke da sinadirai sun ƙunshi mahadi da ke aiki a rayuwa, folic acid, abubuwa masu gano abubuwa (potassium) da bitamin (E, B). Duk waɗannan abubuwan suna da amfani mai amfani akan tasoshin jini da zuciya.
Pear alligator ya ƙunshi phytosterols. Waɗannan su ne siffofin mutum na halitta waɗanda ke hana ɓoyewar ƙwayar cholesterol a cikin hanta.
Avocado yana dauke da sinadarin magnesium, wanda ke kara rushewar LDL. Hakanan, 'ya'yan itacen yana da ascorbic acid - yana daidaita ayyukan kirkirar cholesterol da cirewa daga jiki. Duk da haka 'ya'yan itacen suna da wadatar fiber, wanda baya bada damar ƙona kitse na dabbobi a cikin hanjin.
Don haka, saboda babban abun ciki na abubuwa masu mahimmanci, avocados yadda yakamata a rage cholesterol.
Idan kun ci 'ya'yan itace na shekaru 3-5, zaku iya rage haɗarin bugun zuciya ta 20% kuma ku rage yiwuwar mutuwa ta 4-8%.
Yadda za a yi amfani da avocado tare da babban cholesterol?
Tare da hypercholesterolemia, ana bada shawara a ci avocados tare da daskararren ƙwayar cuta wanda ba shi da ɗanɗano mai ɗaci. Idan 'ya'yan itacen cikakke ne, to ya kamata a raba kwasfa cikin sauƙi da ita.
Likitocin sun ba da shawarar ci avocados a kan komai a ciki da kuma ɗanye. Sabuwar samfurin ta ƙunshi tinin, wanda zai ba 'ya'yan itacen ɗanɗano mai ɗaci idan aka lura da zafi.
Ingancin avocado mai inganci yana da dandano mai daɗi. Sabili da haka, ana haɗuwa dashi sau da yawa tare da abincin teku, kifi, kaji, ƙara wa salads. Kuma masoya na abincin Jafananci suna ɗaukar 'ya'yan itace mai gina jiki mai mahimmanci a matsayin kayan da ba dole ba ne don sushi da Rolls.
Avocados tafi lafiya tare da sauran jita-jita da samfurori:
- naman alade;
- salatin tuna;
- sandwiches;
- shinkafa
- kayan lambu
- biredi, musamman tumatir;
- miyar miya;
Masana ilimin abinci sun bada shawarar kara alligator pears zuwa salads maimakon cuku. Don haka, zaku iya rage adadin kitse a cikin abun ciye-ciye, kuma za'a iya rage abun ciki na triglycerides zuwa 90%.
Girke-girke na salatin avocado mai sauƙi, mai lafiya kamar haka. Da farko kuna buƙatar shirya seleri, Dill, kokwamba, letas, barkono mai zaki da avocado. Dukkanin kayan an murƙushe su kuma an shirya su tare da cakuda ruwan lemun tsami da man zaitun.
A cikin Latin Amurka, ana cin 'ya'yan itace kore kamar haka: an yanyan itacen a rabi, an cire iri. Rabin ɗan gishiri kaɗan, an yayyafa shi da ruwan 'ya'yan lemun tsami ku ci ɓangaren litattafan almara tare da teaspoon.
Duk da fa'idodin da ke tattare da pear's pear, ana iya cinye 'ya'yan itace guda ɗaya kowace rana. Bayan haka, yana da adadin kuzari sosai kuma tare da cin sa ba a sarrafa shi ba, nauyin jikin zai iya ƙaruwa.
Hakanan, cin zarafin avocado yana haifar da gaskiyar cewa abubuwan haɗinsa sun fara hulɗa tare da coumadin. Wannan abu yana narke jini, wanda zai iya haifar da zub da jini.
Don cin abinci mai inganci, yana da mahimmanci sanin yadda za a adana 'ya'yan itace mai amfani da kyau. Ya kamata a adana 'ya'yan itacen pean itacen a cikin ƙaramin ɗakin firiji don ba su wuce kwana uku ba.
Don adana mafi tsayi, yana da kyau ka sayi avocado na kore. Saboda haka da ya ripened, zaku iya kunsa shi da adiko na goge baki da kuma sanya shi a kan windowsill.
An tattauna amfani da cutarwa na avocados a cikin bidiyon a cikin wannan labarin.
