Linnete tse Potlakileng tsa Mafura

Litaba

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Mafura a monounsaturated

Mofuta oa mafura: Lioli tsa Monounsaturated

Mohloli oa lijo: Oli ea mohloaare, peanut le canola

Melemo ea bophelo bo botle: Fokotsa "bad" (LDL) k'holeseterole

Mofuta oa mafura: Linate / nut butter

Mohloli oa lijo: Lialmonde, cashews, pecans, pistachios, makotomane, macadamias

Melemo ea bophelo bo botle: Mohloli o motle oa liprotheine, fiber le polyphenols (sehlopha sa phytochemicals se bontšang tšepiso ea ho thibela kankere le lefu la pelo)

Mofuta oa mafura: Lijo tsa linaoa tse mafura

Mohloli oa lijo: Matokomane/peanut butter

Melemo ea bophelo bo botle: Holimo ho resveratrol, phytochemical hape e fumanoang veineng e khubelu e ka fokotsang kotsi ea lefu la pelo; hape ke mohloli o motle oa liprotheine, fiber le polyphenols

Mofuta oa mafura: Litholoana tse mafura

Mohloli oa lijo: Avocado, mehloaare

Melemo ea bophelo bo botle: Mohloli o tšosang oa vithamine E, o loantšang lefu la pelo, hammoho le fiber le lutein - phytochemical e fumanoeng ho thibela mafu a mang a amanang le lilemo (ho senyeha ha macular, empa eseng lera la mahlo)

Mafura a polyunsaturated

Mofuta oa mafura: Omega-3 mafura a acid

Mohloli oa lijo: Litlhapi tse mafura tse kang salmon le mackerel, li-flaxseeds, walnuts

Melemo ea bophelo bo botle: Litlhapi tse mafura li fana ka protheine e phetseng hantle 'me li fokotsa menyetla ea lefu la pelo. Li ka thusa baatlelete ho qoba ho robeha khatello ea maikutlo le tendonitis, ho latela phuputso e entsoeng Univesithing ea Naha ea New York, Buffalo. Li-flaxseeds li na le fiber 'me li bontša tšepiso ea ho loantša kankere le ho thusa ho theola k'holeseterole; walnuts e sireletsa pelo, loantša mofetše mme e thusa ho fokotsa matšoao a mafu a ho ruruha joalo ka ramatiki.

Mofuta oa mafura: Lioli tsa polyunsaturated

Mohloli oa lijo: Oli ea poone, oli ea soya

Melemo ea bophelo bo botle: Thusa ho fokotsa "bad" (LDL) cholesterol

Mafura a khotsofatsang

Chelete e khothalletsoang: Litsebi li khothalletsa ho fokotsa mafura a mangata ho karolo ea 10 lekholong ea lik'halori tsa hau tsa letsatsi le letsatsi.

Mohloli oa lijo: Lihlahisoa tsa liphoofolo tse kang nama, lijo tsa lebese le botoro, kahoo batla mefuta e metenya haholo.

Kotsi ea bophelo bo botle: Methapo e koalehileng

Mafura a Trans

Chelete e khothalletsoang: Ho bohlokoa haholo ho fokotsa mafura a fetisitsoeng ka hydrogenation, ts'ebetso e fetolang lioli tsa metsi hore e be lintho tse tiileng. Batla "0 Trans Fats" ho li-labels tsa phepo e nepahetseng le ho fokotsa mafura a tiileng (e leng margarine), hammoho le lijo tse halikiloeng le thepa e halikiloeng, eo hangata e nang le mafura a mangata kapa a trans.

Mohloli oa lijo: Lijo tse halikiloeng, tse halikiloeng, mafura a tiileng (e leng margarine), le lijo tse ngata tse pakiloeng li na le mafura a trans. Khomarela lijo tse felletseng empa ha u reka liphutheloana, sheba "0 Trans Fats" ho lileibole tsa phepo 'me u fokotse mafura a tiileng.

Likotsi tsa bophelo bo botle: Metsing e koetsoeng, kotsi e eketsehileng ea tlhaselo ea pelo le stroke, le boemo bo eketsehileng ba "cholesterol" e mpe.

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