Moferefere ( Persa americana ) ke litholoana tse melang lifate tsa avocado libakeng tse kang Central America, Mexico le United States e bophirimela. Litholoana tsena li tumme ka tatso ea eona le ho hlahisa litholoana tse ngata 'me li fumaneha ho tsebahala haufinyane ka lebaka la melemo ea bophelo bo botle. Likokoana-hloko li na le limatlafatsi tse 'maloa - ho akarelletsa le livithamine tse itseng le liminerale, fiber, phytosterol le carotenoids.
Li boetse li phahame mafura a monounsaturated , mofuta oa mafura a "ntle" a 'nileng a bontšoa pele ho lithuto ho fokotsa kotsi ea lefu la pelo. Hape ho na le bopaki bo bong ba hore ho kenyelletsa li-avocado lijong tsa hau li ka u thusa ho fokotsa litekanyetso tsa lipilisi.
Na ho ka 'na ha Etsa Hore Lithako Tsa Hao li Fokotse Mathata a Hao
Ho na le lithuto tse fokolang tse shebileng katleho ea avocado ho li-cholesterol le maemong a triglyceride. Leha ho le joalo, lithuto tsena li nyenyane 'me tse ling tsa barupeluoa li na le maemo a mang a bophelo a ka amang le lits'ebeletso tsa lipilisi - tse kang lefu la tsoekere, botenya le lefu la metabolic.
Liphuputsong tsena, barupeluoa ba ne ba ja kae kapa kae pakeng tsa li-avocado letsatsi ka leng le halofo le halofo ka nako e itseng ho tloha ho matsatsi a 7 ho ea ho libeke tse hlano. Lithuto tse 'maloa ha lia ka tsa hlokomela phapang e khōlō lipalo tsa lipid tsa barupeluoa ba jang lijo tse nang le li-avocados. Liphuputso tse ling, leha ho le joalo, li senotse ho fokotseha hanyenyane ka kakaretso ea k'holeseterole ho fihlela ho 17%.
Liphuputsong tsena, LDL le litekanyetso tsa triglyceride le tsona li theoleloa ho fihlela ho 22%. Cholesterol ea HDL e ile ea eketseha ka leha e le efe pakeng tsa 9 le 11% ho boholo ba lithuto tsena.
Ha e tsejoe hantle hore na li-avocados li tlaase joang lipideng. Liphuputso tse ngata li fana ka bokhoni ba bona ba ho fokotsa molomo ho monounsaturated fatty acids litholoana.
Ho nahanoa hore monounsaturated fatty acids e fumanoang li-avocado le lijo tse ling li ka fetola kamoo VLDL e hlahisoang ka potlako kateng kapa e hlakotsoe 'meleng. Ntho e 'ngoe e ka khonehang ke hore mafura a monounsaturated a fokotsa ho fetoha ha IDL ho LDL kapa hore LDL e ntšoa ka ntle ho' mele kapele. Liphuputso tse ling li boetse li fana ka maikutlo a hore limatlafatsi tse fumanehang ho avocado, tse kang fiber le li-phytosterol, li boetse li thusa ho fokotsa LDL ka ho thibela k'holeseterole hore e se ke ea kenngoa 'meleng ho tloha ho tšelo ea lijo.
The Bottom Line
Le hoja liphuputso tse shebileng phello ea k'homphieutha e sebelisoang lihlopheng tsa k'holeseterole le triglyceride li bonahala e le tšepiso, ho hlokahala lithuto tse eketsehileng ho tsoela pele ho batlisisa sena. Hobane ba na le fiber e phetseng hantle-pelo, li-phytosterol, le mafura a monounsaturated, li-avocado li tla tšoaneleha e le lijo tse ntle tse kenyelletsoeng ho fokotsa leano la lijo.
Nakong e fetileng, lithethefatsi tsa avocado li ile tsa nyahama ka lebaka la lihlahisoa tsa bona tse mafura. Phuputso e 'ngoe e ile ea batlisisa tšusumetso ea lithethefatsi tsa lithethefatsi ka boima ba' mele, 'me ho fumanoe hore ho nkela lijo tse ling tse mafura tse phahameng lijong le li-avocate ha hoa ka ha etsa hore e be le boima ba bohlokoa. Leha ho le joalo, hobane li-avocate li phahame ka lik'hilojule ha li bapisoa le litholoana tse ling, ho li phaella ho lijo tse seng li le ngata mafura le lik'halori li ka 'na tsa etsa hore boima bo be le boima, kahoo u lokela ho rera lijo tsa hau ka bohlale ha u rerile ho eketsa li-avocase lijong tsa hau.
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