8 Mafuta Athanzi Oti Muwonjezere ku Saladi Yanu

Zamkati

• Peyala
• Mafuta a Azitona
• Azitona
• Cashews
• Tchizi Tatsopano
• Tahini
• Mtedza Wodulidwa wa Macadamia
• Mafuta Ena
• Zambiri kuchokera ku Huffington Post
• Onaninso za

Posachedwapa, ofufuza ochokera ku yunivesite ya Purdue adatulutsa kafukufuku yemwe adawonetsa chifukwa chake mafuta ndi gawo lofunikira la saladi iliyonse. Iwo ankanena kuti zovala za saladi zotsika komanso zopanda mafuta zimapangitsa kuti mavitamini ndi zakudya zomwe zili m'masamba ndi masamba asapezeke m'thupi. Zili choncho chifukwa carotenoids-gulu la michere yomwe imaphatikizapo lutein, lycopene, beta-carotene ndi zeaxanthin-mafuta amasungunuka ndipo sangalowe m'thupi pokhapokha ataperekedwa ndi mafuta ena.

Koma sizitanthauza kuti muyenera kutulutsa chovala cha Ranch ndi buluu pano. Ochita kafukufuku anapeza kuti mitundu ina ya mafuta inali yothandiza kwambiri popanga michere, kutanthauza kuti saladi sayenera kukhala chinthu chonenepa kwambiri.

"Mutha kuyamwa ma carotenoids okhala ndi mafuta odzaza kapena a polyunsaturated otsika, koma mutha kuwona kuyamwa kwa carotenoid mukamawonjezera mafutawo pa saladi," adatero wofufuza wamkulu Mario Ferruzzi, pulofesa wothandizira wa sayansi yazakudya pazakudya. Purdue, mu mawu. Chinsinsi? Kugwiritsa ntchito mafuta a monounsaturated, omwe amathandizira kuyamwa kwa michere, ngakhale gawo laling'ono la magalamu atatu.

Tidalemba phunziroli pano ndipo owerenga adayeza mafuta omwe amakonda mu saladi mu ndemanga. Pogwiritsira ntchito izi ndi zina zambiri zomwe mungapeze kuchokera ku database ya USDA, tapanga mndandanda wa mafuta abwino omwe angaphatikizidwe mu saladi yanu yotsatira kuti muwonjezere kuyamwa kwa vitamini popanda kupitirira gawo lanu la tsiku ndi tsiku:

Peyala

Peyala ili ndi magalamu 30 a mafuta osadzaza, ndipo kuyerekezera kumasiyana, pafupifupi 16 mwa iwo ndi monounsaturated. Izi zikutanthauza kuti mumangofunika gawo limodzi mwa magawo anayi a chipatso chimodzi - kuti mupeze lycopene, beta-carotene ndi mayamwidwe ena a antioxidant.

Mafuta a Azitona

Gawo limodzi mwa magawo atatu a supuni ya tiyi limatulutsa 3.3 magalamu amafuta a monounsaturated ndipo, pamodzi ndi iwo, ma polyphenols ndi vitamini E.

Azitona

Ngakhale amanyamula khoma lamchere wokhala ndi mamiligalamu 400 a sodium pa maolivi 10, gawo lomweli limapereka magalamu 3.5 amafuta a monounsaturated.

Cashews

Theka limodzi la ounce, kapena pafupifupi ma shereti asanu ndi anayi, amatulutsa 4 magalamu amafuta a monounsaturated, komanso kuchuluka kwa magnesium ndi phosphorous, zomwe ndizofunikira kuti mukhale ndi thanzi labwino. Mtedzawo umaphatikizaponso tryptophan, womwe ungathandize kuwongolera magonedwe ndipo amaganiza kuti upangitse kusangalala. Osati zoipa kwa saladi pamwamba!

Tchizi Tatsopano

Gawo limodzi la chikho cha mkaka wonse wa mkaka umaphatikizapo magalamu atatu amafuta a monounsaturated, malinga ndi nkhokwe ya USDA. Pamafuta ochepa pa voliyumu, yesani theka chikho cha gawo limodzi kapena ma ouniki awiri a mkaka wathunthu mozzarella.

Tahini

Supuni imodzi ya tahini ili ndi magalamu atatu amafuta a monounsaturated, komanso mafuta a magnesium.

Mtedza Wodulidwa wa Macadamia

Mtedza wa Macadamia ndi wolemera kwambiri mu mafuta a monounsaturated kotero kuti mungafunike gawo limodzi mwa magawo asanu a ola limodzi kapena pafupifupi mtedza awiri - kuti mufikire magalamu atatu a mafuta a monounsaturated.

Mafuta Ena

Gawo limodzi mwa magawo atatu a supuni ya mafuta a canola, theka la supuni ya supuni ya mafuta a mtedza, ndi supuni imodzi yokha ya mafuta a mpendadzuwa zonse zili ndi pafupifupi magalamu atatu a mafuta a monounsaturated.

Zambiri kuchokera ku Huffington Post

50 mwa Zakudya Zathanzi Kwambiri Padziko Lonse

Zakudya 7 Zomwe Zitha Kukuwonjezera Zaka M'moyo Wako

Zipatso ndi Zamasamba Zomwe Zili ndi Mankhwala Ambiri Ophera Tizilombo

Onaninso za