Amafutha asempilweni angama-8 ongezelelweyo kwisaladi yakho

Umxholo

• Iponyoponyo
• I-oyile ye-olivu
• Yeminquma
• IiCashews
• Iitshizi ezitsha
• Tahini
• Amantongomane aseMacadamia aqwengwe
• Ezinye iioyile
• Okunye okuvela eHuffington Post
• Uphengululo lwe

Kutshanje, abaphandi abavela kwiYunivesithi yasePurdue bakhuphe isifundo esabonisa ukuba kutheni amanqatha eyinxalenye ebalulekileyo yayo nayiphi na isaladi. Baye bathetha ukuba isaladi ephantsi kunye ne-fat-fat dressing yenza ukuba iivithamini kunye nezondlo kwimifuno kunye nemifuno zingabikho emzimbeni. Kungenxa yokuba i-carotenoids-iklasi yesondlo ebandakanya i-lutein, i-lycopene, i-beta-carotene kunye ne-zeaxanthin-inyibilike ngamanqatha kwaye ayinakungeniswa ngumzimba ngaphandle kokuba ihanjiswe ngamanqatha.

Kodwa oko akuthethi ukuba kufuneka ukhuphe iRantshi kunye nesonka samasi eblue okwangoku. Abaphandi bafumanise ukuba iintlobo ezithile zamafutha zazisebenza ngakumbi ekutsaleni izondlo, oko kuthetha ukuba isaladi akufuneki ibe yinto enamafutha aphezulu.

"Unako ukufunxa amanani abalulekileyo e-carotenoids ngamafutha agcweleyo okanye e-polyunsaturated kumanqanaba asezantsi, kodwa uyakubona ukufunxeka kwe-carotenoid njengoko usonyusa amanani ala mafutha kwisaladi, utshilo umphandi okhokelayo u-Mario Ferruzzi, unjingalwazi onxulumene nesayensi yokutya e I-Purdue, kwingxelo. Imfihlelo? Ukusebenzisa amafutha e-monounsaturated, ancedisa ukufunxa izondlo, nakwinxalenye encinci yobukhulu beegram ezintathu.

Sasigubungela isifundo apha kwaye abafundi balinganisa malunga namafutha esaladi abawathandayo kumagqabaza. Ukusebenzisa ezo kunye nezinye izinto ezininzi ezikhethiweyo ezivela kwi-database ye-USDA, senze uluhlu lwamafutha amaninzi ukuba afake kwisaladi yakho elandelayo ukukhulisa ukufunxwa kwe-vitamin ngaphandle kokugqithisa isibonelelo sakho semihla ngemihla:

Iponyoponyo

I-avokhado ine-30 gram yamafutha angafakwanga, kwaye ngelixa uqikelelo luyehluka, malunga ne-16 yezo zi-monounsaturated. Oko kuthetha ukuba ufuna ikota enye yesiqhamo esinye-ukufumana i-lycopene efanelekileyo, i-beta-carotene kunye nokunye ukufakwa kwe-antioxidant.

I-oyile ye-olivu

Isinye kwisithathu itispuni siya kuvelisa i-3.3 grams yamafutha e-monounsaturated kwaye, kunye nayo, iipolyphenols kunye nevithamin E.

Yeminquma

Nangona bapakisha i-wallup enetyuwa kunye ne-400 milligrams ye-sodium kwi-olive ezili-10, kwaloo nkonzo inika i-3.5 grams yamafutha e-monounsaturated.

IiCashews

Isiqingatha se-ounce, okanye malunga ne-9 cashews, ivelisa i-4 grams yamafutha e-monounsaturated, kunye ne-dose enempilo ye-magnesium kunye ne-phosphorus, ebalulekileyo kwimpilo yamathambo. I-nut ikwabandakanya i-tryptophan, enokunceda ukulawula imijikelo yokulala kwaye kucingelwa ukuba yonyusa umoya. Akukubi ngesaladi!

Iitshizi ezitsha

Ingxenye yesithathu yekomityi yobisi olupheleleyo lwe-ricotta ibandakanya i-3 gram yamafutha e-monounsaturated, ngokwe-database ye-USDA. Ngamafutha amancinci ngokwevolumu, zama isiqingatha sendebe ye-ricotta okanye ii-ounces ezimbini zobisi olupheleleyo lwe-mozzarella.

Tahini

Icephe elinye le-tahini liqulethe i-3 grams yamafutha e-monounsaturated, kunye nenkonzo enempilo ye-magnesium.

Amantongomane aseMacadamia aqwengwe

Amandongomane e-Macadamia atyebile kumafutha e-monounsaturated kangangokuba ungadinga kuphela isihlanu se-ounce-okanye malunga namandongomane amabini-ukufikelela kwi-3 grams yamafutha e-monounsaturated.

Ezinye iioyile

Isinye kwisithathu secephe yeoli yecanola, isiqingatha sepunipopu yeoli yepeanut, kunye necephe nje le-oyile yejongilanga zonke ziqulethe malunga neegram ezi-3 zamafutha e-monounsaturated.

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Uphengululo lwe