8 Mafuta Ane Hutano Ekuwedzera kune Yako Salad

Zvemukati

• Avocado
• Maorivhi Oiri
• Maorivhi
• Cashews
• Fresh Cheeses
• Tahini
• Yakachekwa Macadamia Nuts
• Mamwe Mafuta
• Zvimwe kubva kuHuffington Post
• Ongororo ye

Munguva pfupi yapfuura, vaongorori kubva kuYunivhesiti yePurdue vakaburitsa chidzidzo chakaratidza kuti nei mafuta ari chikamu chakakosha chechero saladhi. Vakakakavadzana kuti zvipfeko zvakaderera-uye zvisina-mafuta zvesaladhi zvakaita kuti mavhitamini uye zvokudya zvinovaka muviri mumiti nemiriwo zvisawanike kumuviri. Imhaka yekuti carotenoids-kirasi yezvinovaka muviri iyo inosanganisira lutein, lycopene, beta-carotene uye zeaxanthin-ine mafuta anogadzikana uye haigone kunyudzwa nemuviri kunze kwekunge yaunzwa nemamwe mafuta zvakare.

Asi izvi hazvireve kuti iwe unofanirwa kuburitsa Ranch uye bhuruu chezi kupfeka izvozvi. Vatsvagiri vakaona kuti mamwe marudzi emafuta ainyanya kushanda pakuburitsa zvinovaka muviri, zvichireva kuti saradhi yaisafanira kuve inyaya yemafuta.

"Unogona kutora huwandu hwakakura hwemakarotenoid ane mafuta akazara kana e-polyunsaturated pamazinga akaderera, asi iwe waizoona kuwedzerwa kwecarotenoid apo iwe paunowedzera huwandu hwemafuta aya pasaradhi," akadaro mutsvakurudzi anotungamira Mario Ferruzzi, purofesa wehukama wesainzi yezvokudya pa. Purdue, mune chirevo. Chakavanzika? Uchishandisa monounsaturated mafuta, ayo anobatsira kudya kwehutano, kunyangwe mune diki chikamu saizi yemagiramu matatu.

Isu takafukidza chidzidzo pano uye vaverengi vakayera pamusoro peyavanofarira mafuta esaradhi mune zvakataurwa. Tichishandisa idzo uye nechaunga cheimwe sarudzo dzakatorwa kubva kudhatabhesi yeUSDA, isu takanyora runyorwa rwemafuta makuru kuisa mune yako inotevera saladhi kuti uwedzere kutapira kwevhitamini usingadariki mari yako yezuva nezuva:

Avocado

Avocado ine magiramu makumi matatu emafuta asina kunyoroveswa, uye nepo fungidziro dzichisiyana, gumi nematanhatu eaya ari monounsaturated. Izvi zvinoreva kuti iwe unongoda chikamu chimwe chete muzvina chemuchero mumwe-kuti uwane yakakwana lycopene, beta-carotene uye imwe antioxidant kunwisa.

Maorivhi Oiri

Chete chetatu chepasipuni chinoburitsa 3.3 gramu emafuta emonounsaturated uye, pamwe nawo, polyphenols uye vhitamini E.

Maorivhi

Kunyangwe vachirongedza munyu une munyu une 400 milligrams yesodium pamaorivhi gumi, kushumira kumwe chete kunopa 3.5 magiramu emafuta ane monounsaturated.

Cashews

Hafu yeunzi, kana angangoita mapfumbamwe emashezi, inobereka magiramu mana emafuta emonounsaturated, pamwe neyakagwinya dhizeti yemagesium uye phosphorus, izvo zvakakosha kune hutano hwakanaka hwemapfupa. Iyo nati zvakare inosanganisira tryptophan, iyo inogona kubatsira kudzora nguva dzekurara uye inofungidzirwa kusimudzira mamood. Kwete zvakaipa kumubhadharo we saladhi!

Fresh Cheeses

Chetatu chemukombe wemukaka wakakwana ricotta unosanganisira magiramu matatu emafuta ane monounsaturated, maererano nedatabase yeUSDA. Kuti uwane mafuta mashoma pavhoriyamu, edza hafu yekapu yechikamu-skim ricotta kana maonzi maviri emukaka wese mozzarella.

Tahini

Imwe spoon ye tahini ine magiramu matatu emafuta anonzi monounsaturated, pamwe chete nekushanda kwakanaka kwe magnesium.

Yakachekwa Macadamia Nuts

Makungu eMacadamia akapfuma mumafuta emonounsaturated zvekuti ungangoda cheshanu chete-kana maviri nzungu-kusvika magiramu matatu emafuta emonounsaturated.

Mamwe Mafuta

Chikamu chimwe muzvitatu chepupuni yemafuta ecanola, hafu yechipunu yemafuta enzungu, uye inopfuura chipunu chemafuta esunflower zvese zvine magiramu matatu emafuta ane monounsaturated.

Zvimwe kubva kuHuffington Post

50 yezvakanaka Zvikafu muPasi

7 Kudya Kunogona Kuwedzera Makore kuHupenyu Hwako

Zvibereko nemuriwo une Most Pesticides

Ongororo ye