Mafura a 8 a phetseng hantle ho o eketsa ka salate ea hau

Litaba

• Avocado
• Oli ea Mohloaare
• Mehloaare
• Li-cashews
• Lichisi tse ncha
• Tahini
• Linate tsa Macadamia tse khaotsoeng
• Lioli tse ling
• Ho feta ho Huffington Post
• Tlhahlobo bakeng sa

Haufinyane tjena, bafuputsi ba Univesithi ea Purdue ba ile ba lokolla phuputso e bontšang hore na ke hobane'ng ha mafura e le karolo ea bohlokoa ea salate leha e le efe. Ba phehile khang ea hore masela a tlaase le a se nang mafura a etsang hore livithamini le limatlafatsi meroho le meroho li se ke tsa fumaneha 'meleng. Ke hobane carotenoids-sehlopha sa limatlafatsi se kenyelletsang lutein, lycopene, beta-carotene le zeaxanthin-e nang le mafura a qhibilihang 'me e ke ke ea monngoa ke' mele ntle le haeba e fanoa ka mafura a mang.

Empa seo ha se bolele hore o lokela ho ntša liaparo tsa Ranch le chisi e putsoa hajoale. Bafuputsi ba ile ba sibolla hore mefuta e meng ea mafura e ne e atleha ho hula limatlafatsi, ho bolelang hore salate ha ea lokela ho fetoha ntho e nang le mafura a mangata.

"U ka monya palo e kholo ea li-carotenoids tse nang le mafura a mangata kapa a polyunsaturated maemong a tlase, empa u tla bona ho monya ha carotenoid ha u ntse u eketsa bongata ba mafura a salate," ho boletse mofuputsi ea etelletseng pele Mario Ferruzzi, motlatsi oa moprofesa oa mahlale a lijo. Purdue, ka polelo. Sephiri? Ho sebelisa mafura a monounsaturated, a neng a thusa ho monya limatlafatsi, esita le karolong e nyenyane ea boholo ba ligrama tse tharo.

Re koahetse thuto mona 'me babali ba lekantse ka mafura a salate eo ba e ratang haholo litlatsong. Re sebelisa tsena le likhetho tse ling tse ngata tse tsoang pokellong ea database ea USDA, re ngotse lethathamo la mafura a maholo ho kenyelletsa salate ea hau e latelang ho eketsa ho monya vithamine ntle le ho feta moputso oa hau oa letsatsi le letsatsi.

Avocado

Avocado e na le ligrama tse 30 tsa mafura a sa ts'oaetso, 'me ha likhakanyo li fapana, tse ka bang 16 ho tsona ke monounsaturated. Seo se bolela hore o hloka kotara e le 'ngoe feela ea tholoana-ho fumana lycopene e nepahetseng, beta-carotene le li-antioxidant tse ling tse monyang.

Oli ea Mohloaare

Karolo ea boraro feela ea teaspoon e tla hlahisa ligrama tse 3.3 tsa mafura a monounsaturated, 'me hammoho le eona, polyphenols le vithamine E.

Mehloaare

Le ha ba paka marulelo a letsoai a nang le limiligrama tse 400 tsa sodium holima mehloaare e 10, ts'ebeletso eona eo e fana ka ligrama tse 3.5 tsa mafura a monounsaturated.

Li-cashews

Halofo ea ounce, kapa li-cashew tse ka bang robong, li fana ka ligrama tse 4 tsa mafura a monounsaturated, hammoho le tekanyo e phetseng hantle ea magnesium le phosphorus, tse hlokahalang bakeng sa bophelo bo botle ba masapo. Nate e boetse e kenyelletsa tryptophan, e ka thusang ho laola linako tsa boroko mme ho nahanoa hore e ka ntlafatsa maikutlo. Ha e mpe bakeng sa topper ea salate!

Lichisi tse ncha

Karolo ea boraro ea kopi ea ricotta ea lebese kaofela e kenyelletsa ligrama tse 3 tsa mafura a monounsaturated, ho latela database ea USDA. Bakeng sa mafura a fokolang ka bongata, leka halofo ea kopi ea ricotta e sehiloeng kapa li-ounces tse peli tsa lebese le felletseng la mozzarella.

Tahini

Khaba e le 'ngoe ea tahini e na le ligrama tse 3 tsa mafura a monounsaturated, hammoho le tšebeliso e ntle ea magnesium.

Linate tsa Macadamia tse khaotsoeng

Linate tsa Macadamia li na le mafura a monounsaturated hoo u ka hlokang karolo ea bohlano feela ea ounce-kapa linate tse peli-ho fihlela ligrama tse 3 tsa mafura a monounsaturated.

Lioli tse ling

Karolo ea boraro ea khaba ea oli ea canola, halofo ea khaba ea oli ea peanut, le khaba ea oli ea soneblomo e nang le ligrama tse 3 tsa mafura a monounsaturated.

Ho feta ho Huffington Post

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Tlhahlobo bakeng sa