Hutano Perks yeOiri

Zvemukati

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Iwe wakambozvinzwa kane miriyoni nguva: Mafuta akaipa kwauri. Asi chokwadi ndechekuti, chete vamwe mafuta-as in, trans uye saturated mafuta-anokanganisa hutano hwako. Mamwe maviri marudzi emafuta-monounsaturated uye polyunsaturated-anogona kunyatso kugadzirisa hutano hwako nekudzikisa yako LDL kana "yakaipa" cholesterol mazinga, kubatsira muviri wako kutora mavitamini uye kunyange kudzivirira mamwe matambudziko eziso. Ehezve, hapana munhu anoti tanga swigging maorivhi emafuta (kunyangwe maoiri ane hutano anouya nechikamu chavo chakaringana chemacalorie), asi kuwedzera madhizaini madiki kune chako chikafu kune ayo hutano hunobatsira. Hezvino izvo zvekuchengetedza kumusoro.

Maorivhi Oiri

Kupfeka saradi kunogona kuponesa hupenyu hwako? Zvakanaka, kwete, asi kunwisa maspuni maviri emafuta emuorivhi pamusoro pemiriwo yako kunogona kuderedza njodzi yako yechirwere chemoyo, sekureva kweFood and Drug Administration. Sarudza mhando dzekuwedzera-mhandara kana mhandara, sezvo dzisina kugadziridzwa uye saka wedzera zvine hungwaru kune moyo kudya kune hutano. Uye hazvisi chete moyo-vaongorori kubva kuYunivhesiti yeGranada uye University of Barcelona vakawana kuti matehwe emuorivhi anogona kubatsira kudzivirira cancer yekoloni, uye kumwe kuongorora kweSpanish kwakaburitswa mu Gomarara reBMC inoratidza kuti extra-virgin olive oil inogona kuderedza njodzi yemamwe kenza yemazamu.

Hove Mafuta

Chimwe chinhu chakakosha chekudya kwemoyo kune hutano mafuta ehove, ane omega-3 fatty acids anogona kuderedza njodzi yechirwere chemoyo, kurwisa kwemoyo uye kusagadzikana kwemoyo mutinhimira. Tsvagiridzo inoratidzawo kuti mafuta ehove anogona kuderedza BP zvishoma zvakare. Uye mabhenefiti ehove oiri haapere ipapo-maviri akapatsanurwa zvidzidzo akawana kuti hove mafuta anokwanisa zvakare kubatsira matambudziko eziso. Chidzidzo chekutanga, chakaitwa neAssociation for Research in Vision and Ophthalmology, chakawana kuti mafuta ehove chaiwo kubva hove (sezvazviri, kwete kapisi fomu) inogona kudzivirira izvo zvinonzi "zera zvine chekuita nezera macular degeneration" -kuona kwakashata kunowedzera nekufamba kwenguva (kunogona zvakare kutungamira kuhupofu). Chidzidzo chechipiri, chakaitwa nevatsvakurudzi veHarvard's Schepens Eye Research Institute, chakaratidza kuti oiri yehove inodzivirira kubva kuoma ziso chirwere apo muviri hauburitse misodzi yakakwana. Zano ravo? Idya tuna.

Mafuta eFlaxseed

Zvinoenderana netsvagiridzo inoenderera mberi, flaxseed inogona kubatsira mukudzivirira kenza dzine chekuita nehomoni (zamu, prostate, colon) uye chirwere chemoyo, kuvandudza mazinga eshuga muropa, kuderedza huwandu hwekupisa kunoenderana nekuenda kumwedzi uye kunyange kudzivirira arthritis neasthma kana ikashandiswa sechirwere. anti-kuzvimba. Humwe humbowo hwesainzi hunodikanwa kuitira kuti utaure chokwadi kana akashanda anoshanda munzira idzi, asi akatorwa mune zvidiki zvidiki, haugone kukuvadza kuuwedzera kune wako moyo kudya kunovaka. Rimwe zano: Kutora fakisi mufomu remubumbu kana kuwedzera pane menyu zuva nezuva kunogona zvakare kutungamira kune hutano bvudzi uye ganda.

Walnut Mafuta

Walnuts vanogovana mamwe mabhenefiti ehutano semafuta ehove nekupawo muviri ne omega-3 fatty acids, sekureva kwechidzidzo chitsva kubva kuYale University. Saka musiyano wei? Chidzidzo chakaburitswa mu American Journal yeClinical Nutrition uyu May apfuura akawana kuti walnuts yakaderera cholesterol mwero apo hove mafuta inoderedza triglycerides-imwe mhando yemafuta muropa rako. Chinonyanya kukosha: Ose anobatsira moyo.

Canola Oiri

Urikufunga kugadzira-fry yekudya kwemanheru? Funga kushandisa canola oiri, iyo inouya kubva kumbeu yemuti wecanola. Iyo chaizvo ine huwandu hushoma hwemafuta akaguta kupfuura mamwe mafuta anowanikwa ekubikisa, anosanganisira mafuta ezuva uye mafuta echibage, uye zvishoma pane hafu mafuta akazara emafuta emuorivhi (usanetseke-mafuta omuorivhi achiri akanakira iwe). Zvakafanana nemabhenefiti emafuta ehove, canola inogona kudzivirira matambudziko emoyo nekudzikisa BP uye cholesterol, pamwe nekuderedza kuzvimba.

Sesame Oiri

Zvakawanda semafuta eCanola, sesame mafuta-ayo anowanzo shandiswa muAsia mabikirwo-anogona kubatsira nekuzvimba, cholesterol uye chirwere chemwoyo. Chidzidzo cha2006 chakaburitswa mu Yale Journal yeBiology uye Mushonga vakawana kuti kana vanhu vane high blood pressure vachichinjanisa mamwe mafuta ese nesesame oil, blood pressure yavo nehuremu hwemuviri hwakaderera mushure memazuva makumi mana nemashanu. Ingova nechokwadi chekuitora mudiki, sezvo semamwe mafuta ane hutano, sesame mafuta achiri neine magiramu gumi nematatu emafuta uye 120 macalorie papupuni. Kutsvaga runako tip? Sesame oiri zvakare yakazara neiyo antioxidant vhitamini E uye inogona kuvandudza mamwe marudzi ekutsamwa kweganda.

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