Mafuta: Abwino, Oipa ndi Osauka

Otsitsila zakudya nthawi zambiri amalankhula mafuta "abwino," monga mafuta a monounsaturated ndi polyunsaturated, ndi mafuta "oipa", monga mafuta odzaza ndi odzola. Apa pali chidule cha mitundu yosiyanasiyana ya mafuta, osweka mu zabwino, zoipa ndi zolakwika.

Zabwino

Mafuta a Monounsaturated:

• Mafuta abwino
• Amachepetsa kuchuluka kwa mafuta m'thupi, komanso makamaka LDL kapena cholesterol "choipa," pamene kuwonjezeka kwa HDL kapena "zabwino" cholesterol

• Amapezeka mu mtedza ndi mbewu, mapeyala, maolivi ndi mafuta a canola

Mafuta a Polyunsaturated:

• Mafuta ena abwino
• Amachepetsa makasitomala onse, komanso LDL kapena "cholesterol" choipa
• Amapezeka mu nsomba zonenepa monga salimoni, mackerel, ndowa ndi sardines, komanso mu chimanga, wosuntha, mpendadzuwa ndi mafuta a soya

Zoipa

Mafuta okhuta:

• Mafuta "oipa"
• Kuwonjezera makilogalamu ambiri a kolesterolini, makamaka LDL kapena cholesterol "choipa"
• Amapezeka mu zakudya monga nyama, nkhuku ndi mazira, komanso mafuta, zonona, ndi zina
• Zomwe zimapezekanso m'mitengo ya kokonati, yotchedwa "mafuta otentha" monga mafuta a kokonati, mafuta a kanjedza, ndi mafuta a kanjedza, ndi mafuta a kokota

Wokondedwa

Mafuta otentha:

• Mafuta ena "oipa"
• Amachepetsa kuchuluka kwa LDL kapena cholesterol "choipa" ndi otsika kwambiri a HDL kapena "wabwino" cholesterol
• Amapezeka mu mafuta a hydrogenated monga margarine ndifupikitsa masamba
• Amagwiritsidwa ntchito m'zakudya zopangira zakudya zopangidwa ndi zakudya monga cookies, crackers ndi chips, komanso zakudya zokazinga kuchokera ku zakudya zodyera komanso zakudya zina

Tawuni yotsatira ikuwonetsera, mu magalamu, kuchuluka kwa mafuta, monounsaturated, polyunsaturated ndi mafuta ophatikizira ali mu supuni imodzi ya mafuta osiyanasiyana ndi mafuta.

Chithunzi Choyerekeza Chamafuta

_{Kuchokera: USDA National Nutrient Database ya Standard Reference, Release 21}