Chirwere ( Persa americana ) chibereko chinokura pamusidho miti munzvimbo dzakadai seCentral America, Mexico, uye kumavirira kweUnited States. Ichi chibereko chinozivikanwa nekuda kwekunakidza uye kugadzirisa uye kwave kuchiwana kunyanya kuzivikanwa munguva pfupi nekuda kwehutano hwehutano. Zvinyorwa zvinowedzera mumiti ine michina yakawanda-kusanganisira mamwe mavitamini nemaminera, fiber, phytosterols , uye carotenoids.
Izvo zvakakwirira mumafuta anonzi monounsaturated , chimiro che "mafuta akanaka" akave akaratidzwa kare mune zvidzidzo kuderedza dambudziko rako rechirwere chepfungwa. Panewo humwe uchapupu hwokuti kusanganisira avocados muzvokudya zvako zvinogona kukubatsira kuti udzikise huwandu hwehutachiona.
Zvinogona Kuita Kuti Muchetura Mishonga Yako Here?
Kune zvidzidzo zvishomanana zvinotarisa kubudirira kwewacado pa cholesterol uye triglyceride mazinga. Zvisinei, zvidzidzo izvi zviduku uye vamwe vevatori vechikamu vaiva nezvimwe zvirwere zvinogona kukanganisawo mazinga - zvakadai seshuga, kuneta, uye zvirwere zvemagetsi.
Mune zvidzidzo izvi, vatori vechikamu vanodya chero pakati pehafu nehafu nehafu havo avo zuva rega rega kwechinguva chakatangira kubva kune mazuva manomwe kusvika kumavhiki mashanu. Zvidzidzo zvishomanana hazvina kucherechedza musiyano mukuru muzvikamu zvepachivi muvatori vechikamu vanodya kudya kunove avocados. Zvimwe zvidzidzo, zvisinei, zvakaratidza kudonha kuduku muhote rega cholesterol kusvika kusvika 17%.
Mune zvidzidzo izvi, LDL uye triglyceride mazinga zvakaderedzawo kusvika 22%. HDL cholesterol yakawedzerwa chero kupi zvako pakati pe9 ne11% mune dzakawanda zvezviongorori izvi.
Hazvinyatsozivikanwi kuti mavocados akadzikisa sei mapidhi. Dzidzo dzakawanda dzinopa ruzivo rwavo rwekudzikisa-chiremera kune monounsaturated mafuta acids muchero.
Inofungidzirwa kuti monounsaturated mafuta acids inowanikwa mune avocados nezvimwe zvokudya zvinogona kugadzirisa kuti nokukurumidza VLDL inogadzirwa sei kana kubudiswa mumuviri. Imwe nzira inogona kuitika ndeyekuti mafuta anonzi monounsaturated anononoka kutendeuka kweDLL kusvika kuLDL kana kuti LDL inodzingwa kunze kwemuviri nokukurumidza. Zvimwe zvidzidzo zvakare zvinoratidza kuti dzimwe mishonga inowanikwa mune avocado, yakadai sefiber uye phytosterols, inobatsirawo kuderedza LDL nokudzivirira kuti cholesterol isapinda mumutumbi kubva pamakumbo ekudya.
The Bottom Line
Kunyangwe zviongorori zvichicherechedza zvinobudirira zvewavocado inoshandisa cholesterol uye triglyceride mazinga anoita kunge ari kuvimbisa, zvimwe zvidzidzo zvinodiwa kuti zvipfuurire mberi izvi. Nemhaka yekuti ivo vakakwira mumoyo-fiber fiber, phytosterols, uye monounsaturated mafuta, avocados vanozofanirwa sekudya kwakanaka kunowedzera mune chirongwa chako chokuderedza chirongwa chekudya.
Munguva yakapfuura, avocado inoshandiswa yakaodzwa mwoyo nekuda kwehuwandu hwemafuta. Imwe yedzidzo yakatsvaga kukonzerwa kwewacado inoshandiswa kuwedzera kuwanda, uye yakawanikwa kuti kuchinja zvimwe zvekudya zvemafuta zvakanyanya muzvokudya nemakapeti hazvina kukonzera kuwandisa kwakakura. Zvisinei, nokuti avocados yakakwirira mumakirori akaenzaniswa nemimwe michero, kuwedzera kune kudya kunove kwakakosha mumafuta uye makoriki kungaita kuti uwane kuwanda, naizvozvo iwe unofanira kuronga kudya kwako nekuchenjera kana uchironga kuwedzera avocados pakudya kwako.
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