Fokotsa Kotsi ea ho Hlaseloa ke Pelo: Ja Avocados

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Avatar ea Linda Hohnholz
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Ho ja li-avocado ho ka fokotsa kotsi ea lefu la pelo, ho ea ka phuputso e ncha e sa tsoa hatisoa ho Journal of the American Heart Association.

Ho ja bonyane likarolo tse peli tsa avocado ka beke ho fokotsa kotsi ea ho tšoaroa ke lefu la pelo ka 21% ha ho bapisoa le ho qoba kapa ho ja li-avocado ka seoelo.

"Ho ka makatsa ho tseba hore li-avocado tse ncha ke litholoana tse phetseng hantle pelo. Ha e le hantle, na bareki ha ba e-s'o utloe hore li-avocado li na le lik'halori tse ngata le mafura? Tumelo e tsebahalang ke hore lijo tse nang le mafura a tlase li bohlokoa bakeng sa bophelo bo botle ba pelo, 'me seo ha se leshano ho hang. Empa mafura a tlaase ha a tšoane le a se nang mafura ", ho hlalositse Miguel Barcenas, moeletsi oa maano le papatso bakeng sa Mokhatlo oa Baetsi ba Avocado Exporting Producers and Packers of Mexico (APEAM).

Ha litsebi tsa bophelo bo botle li bua ka “mafura a matle” le “mafura a mabe” ha li ahlole mekhoa ea hao ea ho ja lijo tse bobebe. Mafura a matle, a monounsaturated kapa polyunsaturated, a thusa ho fepa 'mele oa hau. Ebile, tataiso ea lijo ea Canada e hlalosa bohlokoa ba ho fokotsa ho ja mafura a mafura ho ts'ehetsa mekhoa ea phepo e nepahetseng. Karolo ea boraro ea avocado e mahareng e fana ka ligrama tse 5 tsa mafura a monounsaturated le gram e le 1 ea mafura a polyunsaturated ho 50-gram e 'ngoe le e 'ngoe.

"Mafura a mabe" ke mafura a trans le a saturated, a ka bakang khathatso bakeng sa pelo ea hau haeba a laola lijo tsa hau. Ho feta 75% ea mafura a li-avocado ke mofuta o "ntle", 'me ha a na cholesterol. Empa melemo ha e felle moo! Avocado ha e na tsoekere 'me ke mohloli o motle oa fiber (ligrama tse 3 ho 50 gram-serving).

Ntle le ho sheba phello e akaretsang ea ho ja li-avocado, bafuputsi ba ile ba etsa mohlala oa lipalo-palo mme ba fumana ho ja halofo ea avocado (¼ senoelo) ka letsatsi ho fapana le mahe a lekanang, yoghurt, chisi, margarine, botoro kapa nama e phehiloeng (tse joalo. joalo ka bacon) e theotse kotsi ea lefu la pelo ka 16% ho isa ho 22%.

Habohlokoa le ho feta, ho se ho le bonolo ho feta pele ho kenya li-avocado lijong tsa hau. Li-avocado li feto-fetoha haholo 'me li tsamaea ka mokhoa o makatsang ka lijo tse ngata tsa setso, litloaelo tsa morao-rao tsa ho pheha, kapa tse monate feela. Etela leqephe la "ho etsa joang" ho ithuta malebela a bohlokoa joalo ka ho khetha avocado e butsoitseng kapa ho lokisa avocado ka mefuta e fapaneng (e qhetsoeng, e takiloeng, e khotliloeng…). Ho bonolo ho feta kamoo u nahanang kateng: feela e khaole ka halofo, sotha, tlosa sekoti, khaola ka lilae tse telele kapa li-dice ka li-cubes, 'me u se u behiloe kaofela.

Mabapi le mongoli

Avatar ea Linda Hohnholz

Linda Hohnholz

Mohlophisi e ka sehloohong bakeng sa eTurboNews e thehiloe ho eTN HQ.

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