Lihlahla tsa fragole, tse tsejoang ke lebitso la tsona la saense Fragaria x ananassa, li lengoa lefatšeng lohle 'me li tsejoa haholo ka tatso ea tsona e monate,' mala o khubelu oa nama le monko o monate. Sefate sena se monate se ka kenngoa habonolo ka lisaleng, lijo tse nosetsang lijo le tse ling tse nang le phepo e nepahetseng joaloka karolo ea lijo tse nang le phepo ea pelo.
Fragole e boetse e na le limatlafatsi tse ngata tse phelang hantle, tse kang flavonoids, anthocyanins le ellagitannins.
Li-antioxidants tsena li 'nile tsa ithutoa bakeng sa lintho tsa tsona tse khahlanong le ho ruruha maemong a kang kankere le lefu la pelo. Ho phaella moo, fragole li 'nile tsa ithutoa ka ho laola tsoekere ea mali ka lefu la tsoekere. Lipatlisiso tsa lipatlisiso li 'nile tsa hlahloba liphello tsa ts'ebetso ea fragola ka litebelisoa tsa k'holeseterole,' me liphello tsa lithuto tsena li bonahala eka li tšepisa.
Fragole: Melemo e Nang le Melemo Litulong Tsa Cholesterol
Ho 'nile ha e-ba le liphuputso tse fokolang tse hlahlobang liphello tsa ho ja fragole ka litebelisoa tsa k'holeseterole. Lipatlisiso tsena li ile tsa hlahloba batho ba neng ba le boima ba 'mele kapa ba le boima haholo' me ba ne ba lokela ho ja fragole ka nako leha e le efe pakeng tsa libeke tse tharo ho isa ho tse robeli. Tse ling tsa lithuto tsena li ne li hloka hore litho tsa sehlopha li latele lijo tse fokolang fatše, athe lithuto tse ling li lumella litho tsa sehlopha hore li latele lijo tsa bona tse tloaelehileng - hafeela li ntse li ja chelete e hlokahalang ea fragole ka letsatsi.
Chelete le mofuta oa ts'ehetso ea fragola eo batho ba e jang lithutong tsena ho fapane haholo. Tse ngata tsa lithuto tsena li ne li hloka hore barupeluoa ba jele phofo e omisitsoeng e entsoeng ka smoothie kapa lijo tse ling, athe lipatlisiso tse ling li lumella barupeluoa hore ba je fragole tse ncha kapa tse mongobo.
Ho kenngoa ha bona lithutong tsena ho tloha ho dikgerama tse 110 ho fihlela ho 500 dikgerama tsa fragole. Sebōpeho le palo ea fragole ea senepa ha ea ka ea bonahala e ama tšusumetso ea fragole e nang le li-cholesterol le triglyceride.
Ho tsoa liphuputsong tsena, ho bonahala eka ho ja fragole letsatsi le leng le le leng ho theola k'holeseterole eohle ka leha e le efe pakeng tsa 4 le 10%. Ho ekelletsa moo, li - cholesterol tsa LDL li bonahala li theoleloa ke 13% liphuputsong tse ling. Leha ho le joalo, liphello tsa ts'ebetso ea fragola lihlahisoa tsa triglyceride li fapane - liphuputsong tse ling, triglycerides e ne e sa angoa ke ts'ebeliso ea sesebelisoa, athe lithuputsong tse ling, triglycerides e theohile ho fihlela ho 20%. Litekanyetso tsa HDL liphuputsong tsena li ne li bonahala li sa amehe kapa li sa lekanyetsoa.
Phuputsong e le 'ngoe, boholo ba lisele ba LDL bo boetse bo bonahala bo eketseha hanyenyane. (Nyenyane, e nang le letsoho la LDL e amahanngoa le kotsi e eketsehileng ea lefu la pelo.) Phuputso e 'ngoe e boletse hore LDL e nang le lik'hemik'hale , mofuta o mong oa LDL o ka eketsang menyetla ea ho ba le lefu la pelo, hape o theoha ka mor'a ho ja fragole ka lijo tse mafura.
Lithuto Tsena li Bolela Eng?
Lithuto li ne li e-na le palo e nyenyane ea batho ba kopanelang ho eona, kahoo ho thata ho fumana hore na ts'ebetso ea fragole e na le likarolo tse kae tsa k'holeseterole.
Ho phaella moo, liphuputso tse ngata li hloka hore batho ba kenye letsoho ho tsona ho latela lijo tse tlaase tse mafura, tse ka kenyang le liphello tse fokolang tsa k'holeseterole tse boletsoeng lithutong tsena.
Le hoja re ke ke ra tiisa kamano pakeng tsa sesebelisoa le sesebelisoa tsa k'holeseterole, lihlahla tsa fragole e ne e ntse e tla ba lijo tse ntle tsa ho nahana hore na u latela lijo tse fokolang lijo tsa k'holeseterole. Hase feela hore li na le lik'hilojule le mafura, empa fragole le tsona li na le fiber le li-phytosterol, tse nang le lisebelisoa tse phetseng hantle tse tsejoang hore li na le liphello tse ntle ho LDL cholesterol.
Lisebelisoa:
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Zunino SJ, Parelman, MA, Freytag TL, et al. Liphello tsa lijo tsa fragola ka lipids le matšoao a chesang ho batho ba bangata haholoanyane. Moqapi oa lichelete 2011; 1-10.