Fast Fat Amaqiniso

-Delile

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Amafutha we-Monounsaturated

Uhlobo lwamafutha: Amafutha we-Monounsaturated

Umthombo wokudla: Amafutha omnqumo, amakinati kanye ne-canola

Izinzuzo zezempilo: Yehlisa i-cholesterol "embi" (LDL).

Uhlobo lwamafutha: Amabhotela wamantongomane / amantongomane

Umthombo wokudla: Ama-alimondi, ama-cashews, ama-pecans, ama-pistachio, ama-hazelnut, ama-macadamias

Izinzuzo zezempilo: Umthombo omuhle wamaprotheni, i-fiber kanye ne-polyphenols (isigaba samakhemikhali e-phytochemicals akhombisa isithembiso ekuvimbeleni umdlavuza nesifo senhliziyo)

Uhlobo lwamafutha: I-legume enamafutha

Umthombo wokudla: Amantongomane / ibhotela lamantongomane

Izinzuzo zezempilo: I-resveratrol ephezulu, i-phytochemical nayo etholakala ewayinini elibomvu elinganciphisa ubungozi besifo senhliziyo; futhi umthombo omuhle wamaprotheni, i-fiber nama-polyphenols

Uhlobo lwamafutha: Isithelo esinamafutha

Umthombo wokudla: Ukotapeya, iminqumo

Izinzuzo zezempilo: Umthombo owesabekayo kavithamini E, olwa nesifo senhliziyo, kanye ne-fiber ne-lutein - i-phytochemical etholwe ukuvikela ezinye izifo zamehlo ezihlobene nobudala (ukonakala kwe-macular, kepha hhayi i-cataract)

Amafutha e-Polyunsaturated

Uhlobo lwamafutha: I-Omega-3 fatty acids

Umthombo wokudla: Izinhlanzi ezinamafutha njenge-salmon ne-mackerel, ama-flaxseeds, ama-walnuts

Izinzuzo zezempilo: Izinhlanzi ezinamafutha zinikeza amaprotheni anempilo futhi zinciphisa ubungozi besifo senhliziyo. Bangase futhi basize abasubathi bagweme ukuphuka kwengcindezi kanye ne-tendonitis, ngokocwaningo olwenziwa eNyuvesi Yombuso yaseNew York, eBuffalo. Ama-flaxseeds agcwele i-fiber futhi abonisa isithembiso ekulweni nomdlavuza futhi esiza ukwehlisa i-cholesterol; ama-walnuts avikela inhliziyo, alwe nomdlavuza futhi asize ekunciphiseni izimpawu zezifo ezivuthayo njenge-arthritis.

Uhlobo lwamafutha: Amafutha we-Polyunsaturated

Umthombo wokudla: Amafutha ommbila, uwoyela wesoya

Izinzuzo zezempilo: Siza ukwehlisa i-cholesterol "embi" (LDL).

Amafutha anelisiwe

Inani elinconyiwe: Ochwepheshe batusa ukunciphisa amafutha agcwele amaphesenti angu-10 amakholori akho ansuku zonke.

Umthombo wokudla: Imikhiqizo yezilwane efana nenyama, ukudla kobisi nebhotela, ngakho-ke bheka izinhlobo ezinomzimba omncane kakhulu.

Ingozi yezempilo: Imithambo eminyene

Amafutha e-Trans

Inani elinconyiwe: Kubaluleke kakhulu ukukhawulela amafutha we-trans, adalwe nge-hydrogenation, inqubo eguqula amafutha ketshezi abe okuqinile. Bheka i- "0 Trans Fats" kumalebula okunomsoco futhi ubeke umkhawulo emafutheni aqinile (isb. Imajarini), kanye nokudla okuthosiwe kanye nezimpahla ezibhakiwe ezicutshunguliwe, okuvame ukuba namafutha agcwele noma adlulisiwe.

Umthombo wokudla: Ukudla okuthosiwe, izimpahla ezibhakiwe ezicutshungulwayo, amafutha aqinile (isb. Imajarini), nokudla okuningi okuhlanganisiwe kuqukethe amafutha we-trans. Namathela ekudleni okuphelele kepha uma uthenga okuhlanganisiwe funa u- "0 Trans Fats" kumalebula okunomsoco futhi ubeke umkhawulo kumafutha aqinile.

Izingozi zezempilo: Imithambo eminyene, ingozi eyengeziwe yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi, nezinga lenyuka le- “bad” (LDL) cholesterol.

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