Avocado ( Persa americana ) itace 'ya'yan itace da ke tsiro akan itatuwan avocado a yankunan kamar Amurka ta tsakiya, Mexico, da yammacin Amurka. Wannan 'ya'yan itace sananne ne don dandano da kuma kirimatse kuma ya sami karuwar sanannen kwanan nan saboda amfanin lafiyarsa. Avocados suna da yawa a yawancin abubuwan gina jiki - ciki har da wasu bitamin da ma'adanai, fiber, phytosterols , da carotenoids.
Har ila yau, suna da mahimmanci mai yawan gaske , irin nauyin "mai kyau" wanda aka nuna a baya a cikin binciken don rage yawan cututtukan zuciya. Akwai kuma wasu shaidun cewa har da masu bada shawara a cikin abincinka zai iya taimaka maka ka rage matakan lipidinka.
Can Avocados Ƙasa Ruwa?
Akwai ƙananan binciken da suke kallon tasirin avocado akan tasirin cholesterol da matakan triglyceride. Duk da haka, waɗannan nazarin suna ƙananan kuma wasu daga cikin mahalarta suna da wasu yanayin kiwon lafiya wanda zai iya shafar matakan lipid - irin su ciwon sukari, kiba, da ciwo na rayuwa.
A cikin waɗannan nazarin, mahalarta sunyi amfani da ko'ina cikin rabi da daya da rabi avocados yau da kullum na tsawon lokaci wanda ya kasance daga kwana bakwai zuwa biyar. Ɗaya daga cikin karatun ba su lura da bambanci mai mahimmanci a matakan lipid a cikin masu halartar cin abinci da ke dauke da avocados. Sauran nazarin, duk da haka, sun nuna wani nau'in digiri a cikin dukkanin matakan cholesterol zuwa kashi 17%.
A cikin wannan binciken, LDL da triglyceride matakan da aka saukar da su har zuwa 22%. Hanyar cholesterol ta HDL ta karu ta ko'ina a tsakanin 9 zuwa 11% a yawancin waɗannan nazarin.
Ba'a san daidai yadda adocados rage matakan lipid. Yawancin nazarin na taimakawa wajen rage yawan kayan da ake samu a cikin kwayar da ake amfani da su a cikin 'ya'yan itace.
Anyi zaton cewa albarkatun mai fatalwa da ke samuwa a cikin avocados da sauran abinci na iya canza yadda VLDL yayi sauri ko kuma a bar shi cikin jiki. Wata mawuyacin yiwuwar ita ce ƙwayoyi masu tasowa sun ragu da rikici na IDL zuwa LDL ko kuma an cire LDL daga cikin jikin nan da sauri. Wasu nazarin kuma sun bada shawarar wasu abubuwan gina jiki da aka samo a cikin avocado, irin su fiber da phytosterols, kuma suna taimakawa ga LDL ta ƙasa ta hanyar hana ƙwayar cholesterol daga kasancewa cikin jiki daga sashin kwayar halitta.
Layin Ƙasa
Ko da yake binciken da ke kallon tasirin amfani da avocado a kan cholesterol da matakan triglyceride sun kasance alamar rahama, ana bukatar ƙarin nazarin don kara binciken wannan. Saboda suna da ƙwayar zuciya, da jiki, da fatalwa, masu amfani da su zasu zama abincin da za su iya haɗawa a cikin shirin ci abinci mai laushi.
A baya, an dakatar da amfani da avocado saboda yawan abubuwan da suke ciki. Ɗaya daga cikin binciken ya binciko tasiri na amfani da avocado a kan riba, kuma an gano cewa maye gurbin sauran kayan mai mai girma a cikin abincin tare da avocados bai haifar da gagarumar riba ba. Duk da haka, saboda masu bada shawara su ne mafi girma a cikin adadin kuzari idan aka kwatanta da wasu 'ya'yan itatuwa, kara su zuwa ga abincin da suka rigaya a cikin mai da kuma adadin kuzari na iya haifar da kaya, don haka ya kamata ku shirya abincinku da hikima idan kun yi niyya don ƙara avocados zuwa ga abincinku.
Sources:
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Pieterse Z, Jerling JC, Oosthuizen W et al. Sake maye gurbin babban acid avocado mai amfani don cin abinci mai cinyewa a lokacin rage cin abinci mai rage makamashi: illa a kan asarar nauyi, kwayar cutar lipids, fibrinogen, da kuma aikin jijiyoyin. Gina Jiki 2005; 21: 67-75.
Lopez Ledesma R, Frati Munari AC, Hernandez Dominguez BC et al. Monounsaturated fatty acid (avocado) arziki abinci ga m hypercholesterolemia. Arch Med Res 1996; 27: 519-523.
Wang L, Bordi PL, Fleming JA et al. Hanyoyin cin abinci marar iyaka tare da kuma ba tare da lauyoyi akan lipoprotein particle number, size, kuma subclasses a cikin ƙananan kiba da babba girma: gwagwarmaya, gwajin sarrafawa. J Am Zuciya Assoc 2015; 4: 1-14.
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