Iinyani ezikhawulezayo zeFat

Umxholo

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Amafutha e-monounsaturated

Uhlobo lwamafutha: Iioyile zeMonounsaturated

Umthombo wokutya: Olive, ipeanut kunye ne-canola oyile

Izibonelelo zezempilo: Ukunciphisa i-cholesterol "embi" (LDL).

Uhlobo lwamafutha: Amandongomane / iibhotile zenut

Umthombo wokutya: Iialmonds, i-cashews, i-pecans, i-pistachios, i-hazelnuts, i-macadamias

Izibonelelo zezempilo: Umthombo omhle weprotheyini, i-fiber kunye ne-polyphenols (iklasi ye-phytochemicals ebonisa isithembiso ekukhuseleni umhlaza kunye nesifo senhliziyo)

Uhlobo lwamafutha: Imbotyi enamafutha

Umthombo wokutya: Amandongomane / ibhotolo yamandongomane

Izibonelelo zempilo: Iphezulu kwi-resveratrol, i-phytochemical nayo ifunyenwe kwiwayini ebomvu enokunciphisa ingozi yesifo senhliziyo; kwakhona ngumthombo olungileyo weprotheyini, ifayibha kunye neepolyphenols

Uhlobo lwamafutha: Iziqhamo ezinamafutha

Umthombo wokutya: Iavokhado, iminquma

Izibonelelo zezempilo: Imithombo eyoyikisayo ye-vitamin E, elwa nesifo senhliziyo, kunye ne-fiber kunye ne-lutein-i-phytochemical efunyenwe ukukhusela izifo zamehlo ezinxulumene nobudala (i-macular degeneration, kodwa kungekhona i-cataracts)

Amafutha ePolyunsaturated

Uhlobo lwamafutha: Omega-3 fatty acids

Umthombo wokutya: Iintlanzi ezinamafutha ezifana ne-salmon kunye ne-mackerel, i-flaxseeds, i-walnuts

Izibonelelo zezempilo: Iintlanzi ezinamafutha zibonelela ngeproteyini esempilweni kwaye zinciphisa umngcipheko wesifo sentliziyo. Banokunceda iimbaleki ukuba ziphephe ukuphuka koxinzelelo kunye ne-tendonitis, ngokutsho kophononongo kwiYunivesithi yaseNew York, eBuffalo. Iiflekisi zinefayibha kwaye zibonisa isithembiso sokulwa nomhlaza kunye nokunceda ukunciphisa i-cholesterol; i-walnuts ikhusela intliziyo, ukulwa nomhlaza kunye nokunceda ukunciphisa iimpawu zezifo ezivuthayo ezifana ne-arthritis.

Uhlobo lwamafutha: Neeoli Polyunsaturated

Umthombo wokutya: Ioyile yombona, ioyile yeembotyi zesoya

Izibonelelo zezempilo: Nceda ukunciphisa i-cholesterol "embi" (i-LDL).

Amafutha agcwalisiweyo

Isixa esicetyiswayo: Iingcali zincoma ukunciphisa umda kumanqatha agcweleyo ukuya kwiipesenti ezili-10 zeekhalori zakho zemihla ngemihla.

Umthombo wokutya: Imveliso yezilwanyana njengenyama, ukutya okomdaka kunye nebhotolo, ke jonga ezona ntlobo zingoyileyo.

Umngcipheko wezempilo: Imithambo evalekileyo

Amafutha eTrans

Imali ecetyiswayo: Kubaluleke kakhulu ukunciphisa amafutha agqithisiweyo, adalwe nge-hydrogenation, inkqubo ejika i-oyile engamanzi ibe yinto eqinileyo. Jonga i-"0 Trans Fats" kwiileyibhile zesondlo kwaye unciphise amafutha aqinileyo (okt imajarini), kunye nokutya okuqhotsiweyo kunye neempahla ezibhakiweyo, ezihlala ziqulethe amafutha ahluthayo okanye atshintshileyo.

Umthombo wokutya: Ukutya okuthosiweyo, iimveliso ezibhakiweyo, amafutha aqinileyo (okt i-margarine), kunye nokutya okuninzi okupakishwe kunamafutha e-trans. Bambelela ekutyeni okupheleleyo kodwa xa uthenga iipakethe jonga i "0 Trans Fats" kwiilebhile zesondlo kunye nokunciphisa amafutha aqinileyo.

Imingcipheko yezempilo: Imithambo evalekileyo, umngcipheko wokuhlaselwa sisifo sentliziyo kunye nestroke, kunye nokwanda kwenqanaba le-cholesterol "embi" (LDL).

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