Xaqiiqooyinka Dufanka Badan

Qanacsan

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Dufanka monounsaturated

Nooca dufanka: Saliidaha aan la karin

Ilaha cuntada: Saliid saytuun, laws iyo canola

Faa'iidooyinka caafimaadka: Iska yaree kolestaroolka “xun” (LDL)

Nooca baruurta: Midhaha/subagga lowska

Ilaha cuntada: Yicib, cashews, pecans, pistachios, hazelnuts, macadamias

Gargaarka caafimaadka: Ilaha wanaagsan ee borotiinka, fiber iyo polyphenols (fasalka phytochemicals oo muujinaya ballan qaad ka hortagga kansarka iyo cudurka wadnaha)

Nooca baruurta: Digir dufan leh

Isha cuntada: Lawska/subagga looska

Gargaarka caafimaadka: Aad ugu sarreeya resveratrol, phytochemical ayaa sidoo kale laga helaa khamri cas oo yareyn kara halista cudurka wadnaha; sidoo kale isha wanaagsan ee borotiinka, fiber iyo polyphenols

Nooca dufanka: Miro dufan leh

Isha cuntada: Avocado, saytuun

Faa'iidooyinka caafimaadka: Ilaha laga helo fiitamiin E, oo la dagaallama cudurrada wadnaha, iyo sidoo kale fiber iyo lutein-phytochemical oo la helay si looga hortago qaar ka mid ah cudurrada indhaha ee da'da la xiriira (xumaanshaha macular, laakiin ma aha cataracts)

Dufanka aan badnayn

Nooca dufanka: Omega-3 asiidh dufan ah

Ilaha cuntada: Kalluunka dufanka leh sida salmon iyo mackerel, flaxseeds, walnuts

Faa'iidooyinka caafimaadka: Kalluunka dufanku wuxuu bixiyaa borotiin caafimaad qaba wuxuuna yareeyaa halista cudurrada wadnaha. Waxa kale oo laga yaabaa inay ka caawiyaan ciyaartoyda inay iska ilaaliyaan jabka walaaca iyo tendonitis, sida laga soo xigtay daraasad ka socota Jaamacadda Gobolka ee New York, Buffalo. Flaxseeds waxay ka buuxaan fiber waxayna muujiyaan ballanqaad la dagaallanka kansarka iyo caawinta kolestaroolka hoose; lowska ayaa ilaaliya wadnaha, la dagaallama kansarka wuxuuna caawiyaa yaraynta calaamadaha cudurrada faafa sida arthritis -ka.

Nooca baruurta: Saliidaha polyunsaturated

Isha cuntada: Saliidda galleyda, saliidda soybean

Gargaarka caafimaadka: Caawi in la yareeyo kolestaroolka "xun" (LDL)

Dufanka dhergay

Qadarka lagu taliyay: Khubaradu waxay ku talinayaan in lagu xaddido dufanka buuxa 10 boqolkiiba kaloriyadaada maalinlaha ah.

Ilaha cuntada: Alaabooyinka xoolaha sida hilibka, cuntooyinka caanaha iyo subagga, markaa raadi noocyada ugu caatada ah.

Khatarta caafimaadka: Halbowlayaasha xidhmay

Dufanka badan

Qaddarka lagu taliyey: Waxaa si gaar ah muhiim u ah in la xaddido dufanka trans, oo lagu abuuray hydrogenation, oo ah geeddi -socodka saliidda dareeraha u rogaya mid adag. Ka raadi "0 Trans Fats" sumadaha nafaqada oo xaddid dufanka adag (sida margarine), iyo sidoo kale cuntooyinka shiilan iyo alaabta duban ee la warshadeeyay, kuwaas oo inta badan ku jira dufanka buuxa ama dufanka leh.

Isha cuntada: Cuntooyinka shiilan, badeecooyinka la dubay, dufanka adag (ie margarine), iyo cuntooyin badan oo baakadaysan ayaa ka kooban dufanka trans Ku dheji cuntooyinka oo dhan laakiin markaad iibsanaysid baakad raadi "0 Trans Fats" summadaha nafaqada oo xaddid dufanka adag.

Khataraha caafimaad: Halbowlayaasha oo xidhma, khatarta wadno-qabadka iyo istaroogga oo kordha, iyo korodhka heerka kolestaroolka “xun” (LDL).

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