Kukurumidza Mafuta Chokwadi

Zvemukati

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Monounsaturated mafuta

Rudzi rwemafuta: Monounsaturated maoiri

Food source: Maorivhi, nzungu uye mafuta eCanola

Hutano hunobatsira: Deredza cholesterol "yakaipa" (LDL)

Mhando yemafuta: Nuts / nati butters

Food source: Maamondi, mahewu, mapecans, mapistachios, hazelnuts, macadamias

Hutano mabhenefiti: Kwakanaka sosi yeprotein, fiber uye polyphenols (kirasi yemaphytochemicals anoratidza kuvimbisa mukudzivirira cancer uye chirwere chemwoyo)

Rudzi rwemafuta: Mbeu yakakora

Chikafu chinyorwa: Nzungu/nzungu ruomba

Hutano mabhenefiti: Yakakwirira mu resveratrol, phytochemical inowanikwawo muwaini tsvuku iyo inogona kudzora njodzi yehosha yemoyo; zvakare yakanaka sosi yeprotein, fiber uye polyphenols

Mhando yemafuta: Muchero wemafuta

Food source: Avocado, maorivhi

Hutano mabhenefiti: Anotyisa sosi vhitamini E, iyo inorwisa chirwere chemwoyo, pamwe nefibre uye lutein - phytochemical yakawanikwa inodzivirira zvimwe zvine chekuita nezera-ziso zvirwere (macular degeneration, but not cataract)

Mafuta ePolyunsaturated

Mhando yemafuta: Omega-3 mafuta acids

Chikafu chinyorwa: Hove dzakakora salmon uye mackerel, flaxseeds, walnuts

Hutano mabhenefiti: Hove ine mafuta inopa mapuroteni ane hutano uye inoderedza njodzi yehutano hwemwoyo. Ivo zvakare vanogona kubatsira vatambi kudzivirira kunetseka kupunzika uye tendonitis, sekureva kwechidzidzo kuState University yeNew York, Buffalo. Flaxseeds brim ne fiber uye inoratidza chivimbiso mukurwisa kenza uye kubatsira kuderedza cholesterol; walnuts inodzivirira moyo, kurwisa gomarara uye kubatsira kudzikisa zviratidzo zvehutachiona hwehutachiona senge arthritis.

Mhando yemafuta: Mafuta epolyunsaturated

Chikafu chinyorwa: Mafuta echibage, soya bean mafuta

Hutano mabhenefiti: Batsira kuderedza "yakaipa" (LDL) cholesterol

Mafuta akaguta

Yakakurudzirwa huwandu: Nyanzvi dzinokurudzira kudzora mafuta akazara kusvika gumi muzana yemakoriori ako ezuva nezuva.

Chikafu chinyorwa: Zvigadzirwa zvemhuka senyama, zvekudya zvemukaka uye bota, saka tarisa mhando dzakaonda.

Ngozi yehutano: Tsinga dzakavhara

Trans mafuta

Mari inokurudzirwa: Izvo zvinonyanya kukosha kudzora mafuta ekushambadzira, akagadzirwa kuburikidza nehydrogenation, maitiro anoshandura oiri emafuta kuita zvisimba. Tarisa "0 Trans Fats" pamavara ekudya zvinovaka muviri uye gumira mafuta akasimba (kureva majarini), pamwe nezvikafu zvakakangwa uye zvigadzirwa zvakagadzirwa zvakabikwa, izvo zvinowanzove zvine mafuta akazara kana anotapira.

Chikafu chinyorwa: Zvokudya zvakakangwa, zvakabikwa zvakabikwa, mafuta akasimba (kureva margarine), uye zvokudya zvakawanda zvakaputirwa zvine trans mafuta. Namatira kuzvikafu zvakakwana asi kana uchitenga zvakaputirwa tarisa "0 Trans Fats" pane zvinovaka muviri uye kudzikisira mafuta akasimba.

Njodzi dzehutano: Mitsipa yakavharika, njodzi yakawedzera yekurohwa kwemoyo uye sitiroko, uye kuwedzera mwero we "bad" (LDL) cholesterol.

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