8 Amafutha Anempilo Okungezwa Esaladini Sakho

-Delile

• Ukwatapheya
• Amafutha e-Olive
• Iminqumo
• AmaCashews
• Ushizi Omusha
• Tahini
• Amantongomane aseMacadamia aqoshiwe
• Amanye Amafutha
• Okuningi okuvela kuHuffington Post
• Buyekeza kwe-

Muva nje, abacwaningi basePurdue University bakhiphe ucwaningo olukhombisa ukuthi kungani amafutha ayingxenye ebalulekile yanoma iyiphi isaladi. Baphikisana ngokuthi ukugqoka kwesaladi okuphansi futhi okungenamafutha kwenza amavithamini nezakhamzimba emifino kanye nemifino ingatholakali emzimbeni. Kungenxa yokuthi i-carotenoids-isigaba sesakhi esifaka phakathi i-lutein, i-lycopene, i-beta-carotene ne-zeaxanthin-iyancibilika emafutheni futhi ayikwazi ukumunwa ngumzimba ngaphandle kokuthi ihanjiswe namanye amafutha.

Kepha lokho akusho ukuthi kufanele ukhiphe i-Ranch noshizi ogqoke okwesibhakabhaka okwamanje. Abaphenyi bathola ukuthi izinhlobo ezithile zamafutha zazisebenza kahle kakhulu ekukhipheni izakhi, okusho ukuthi isaladi kwakungafanele libe yinto enamafutha aphezulu.

"Ungamunca inani elikhulu lama-carotenoid ngamafutha agcwele noma we-polyunsaturated emazingeni aphansi, kepha uzobona ukumuncwa okuningi kwe-carotenoid njengoba ukhulisa inani lalawo mafutha esaladini," kusho umcwaningi oholayo uMario Ferruzzi, ongusolwazi ophathelene nesayensi yokudla e Purdue, esitatimendeni. Iyini imfihlo? Kusetshenziswa amafutha e-monounsaturated, asiza ukumuncwa kwezakhi, noma ngosayizi wengxenye encane wamagremu amathathu.

Simboze isifundo lapha futhi abafundi bakala ngamafutha abo awathandayo esaladi kumazwana abekiwe. Sisebenzisa lezo kanye nenqwaba yezinye izinketho eziqoqwe kusizindalwazi se-USDA, sihlanganise uhlu lwamafutha amahle esizowafaka kusaladi lakho elilandelayo ukuze kwandiswe ukumuncwa kwamavithamini ngaphandle kokweqa imali yakho yansuku zonke:

Ukwatapheya

Ukotapeya unama-gramu angama-30 wamafutha angafakwanga, kanti ngenkathi izilinganiso ziyahlukahluka, cishe eziyi-16 zalawo angama-monounsaturated. Lokho kusho ukuthi udinga ikota eyodwa kuphela yesithelo esisodwa ukuthola i-lycopene eyiyo, i-beta-carotene nokunye ukumunca i-antioxidant.

Amafutha e-Olive

Ingxenye yesithathu nje yethisipuni izokhiqiza ama-gram angu-3.3 wamafutha we-monounsaturated futhi, kanye nayo, i-polyphenols ne-vitamin E.

Iminqumo

Nakuba bepakisha i-wallop enosawoti enamamiligremu angu-400 e-sodium ngeminqumo eyi-10, lokho kukhonza okufanayo kunikeza amagremu angu-3.5 wamafutha e-monounsaturated.

AmaCashews

Isigamu se-ounce, noma ama-cashews acishe abe yisishiyagalolunye, sikhiqiza amagremu ama-4 wamafutha we-monounsaturated, kanye nomthamo onempilo we-magnesium ne-phosphorus, obalulekile empilweni enhle yethambo. Amantongomane afaka ne-tryptophan, engasiza ekulawuleni imijikelezo yokulala futhi kucatshangwa ukuthi ithuthukisa imizwa. Akukubi kumuntu othwala isaladi!

Ushizi Omusha

Ingxenye yesithathu yenkomishi ye-ricotta yobisi lonke ihlanganisa amagremu ama-3 wamafutha e-monounsaturated, ngokusho kwedatha ye-USDA. Ngamafutha amancane ngevolumu, zama uhhafu wenkomishi ye-ricotta ehlanganisa ingxenye noma ama-ounces amabili we-mozzarella yobisi lonke.

Tahini

Isipuni esisodwa se-tahini siqukethe amagremu angu-3 wamafutha e-monounsaturated, kanye nokuphakelwa okunempilo kwe-magnesium.

Amantongomane aseMacadamia aqoshiwe

Amantongomane e-Macadamia anothe kakhulu ngamafutha e-monounsaturated kangangokuthi uzodinga kuphela ingxenye yesihlanu ye-ounce-noma cishe amantongomane amabili-ukuze ufinyelele amagremu angu-3 wamafutha e-monounsaturated.

Amanye Amafutha

Ingxenye eyodwa kwezintathu yesipuni samafutha we-canola, uhhafu wesipuni kawoyela wamantongomane, kanye nesipuni nje samafutha we-sunflower konke kuqukethe cishe ama-gramu ama-3 wamafutha we-monounsaturated.

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