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Mafuta a monounsaturated

Mtundu wa mafuta: Mafuta a monounsaturated

Chakudya: Maolivi, chiponde ndi mafuta a canola

Mapindu azaumoyo: Kuchepetsa cholesterol "yoyipa" (LDL).

Mtundu wa mafuta: Mtedza / mtedza batala

Chakudya: Maamondi, ma cashews, pecans, pistachios, hazelnuts, macadamias

Zopindulitsa pazaumoyo: Gwero labwino la protein, fiber ndi polyphenols (gulu la mankhwala amadzimadzi omwe amawonetsa lonjezo popewa khansa ndi matenda amtima)

Mtundu wamafuta: Mafuta a legume

Chakudya: Mtedza/peanut butter

Zopindulitsa pazaumoyo: Pamwamba pa resveratrol, phytochemical yomwe imapezekanso mu vinyo wofiira yemwe amachepetsa chiopsezo cha matenda amtima; komanso gwero labwino la protein, fiber ndi polyphenols

Mtundu wamafuta: Zipatso zamafuta

Chakudya: Peyala, azitona

Mapindu azaumoyo: Gwero lowopsa la vitamini E, lomwe limalimbana ndi matenda amtima, komanso fiber ndi lutein - mankhwala a phytochemical omwe amapezeka kuti ateteze matenda amaso okhudzana ndiukalamba (macular degeneration, but not cataract)

Mafuta a polyunsaturated

Mtundu wa mafuta: Omega-3 mafuta acids

Chakudya: Nsomba zamafuta monga saumoni ndi mackerel, nthomba, walnuts

Zopindulitsa pazaumoyo: Nsomba zamafuta zimapereka mapuloteni athanzi komanso zimachepetsa matenda amtima. Amathandizanso othamanga kupewa kupsinjika ndi tendonitis, malinga ndi kafukufuku ku State University of New York, Buffalo. Flaxseeds amakhala ndi CHIKWANGWANI ndikuwonetsa lonjezano polimbana ndi khansa ndikuthandizira kuchepetsa cholesterol; mtedza umateteza mtima, kulimbana ndi khansa ndikuthandizira kuchepetsa zizindikilo za matenda otupa ngati nyamakazi.

Mtundu wa mafuta: Mafuta a polyunsaturated

Chakudya: Mafuta a chimanga, mafuta a soya

Mapindu azaumoyo: Thandizani kuchepetsa cholesterol "yoyipa" (LDL)

Mafuta okhuta

Ndalama zovomerezeka: Akatswiri amalangiza kuchepetsa mafuta odzaza ndi 10 peresenti ya zopatsa mphamvu zanu tsiku lililonse.

Chakudya: Zogulitsa zanyama monga nyama, zakudya za mkaka ndi batala, chifukwa chake yang'anani mitundu yotsalira kwambiri.

Zowopsa paumoyo: Mitsempha yotsekeka

Mafuta a Trans

Kuchuluka kovomerezeka: Ndikofunikira kwambiri kuchepetsa mafuta osinthika, opangidwa kudzera mu hydrogenation, njira yomwe imatembenuza mafuta amadzimadzi kukhala olimba. Fufuzani "0 Trans Fats" pamalemba azakudya zabwino ndikuchepetsa mafuta olimba (ie margarine), komanso zakudya zokazinga ndi zinthu zophikidwa, zomwe nthawi zambiri zimakhala ndi mafuta osungunuka.

Chakudya: Zakudya zokazinga, zinthu zophika, mafuta olimba (ie margarine), ndi zakudya zambiri zamatumba zimakhala ndi mafuta. Khalani ndi zakudya zonse koma mukamagula m'maphukusi yang'anani "0 Trans Mafuta" pamalemba azakudya ndikuchepetsa mafuta olimba.

Zoopsa paumoyo: Mitsempha yotseka, chiopsezo chowonjezeka cha matenda a mtima ndi sitiroko, komanso kuchuluka kwa cholesterol "choyipa" (LDL).

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