Qoraa: Charles Brown
Taariikhda Abuurista: 1 Febraayo 2021
Taariikhda Cusboonaysiinta: 21 Noofeembar 2024
Anonim
ODESSA MARKET GOOD PRICES WELL VERY BEAUTIFUL LAD FEBRUARY
Dareemoleyad: ODESSA MARKET GOOD PRICES WELL VERY BEAUTIFUL LAD FEBRUARY

Qanacsan

Dufanka wanaagsan ee wadnaha waa dufan aan dheregsanayn, oo laga helo salmon, avokado ama flaxseed, tusaale ahaan. Dufanadan ayaa loo qaybiyaa laba nooc oo kala ah “monounsaturated iyo polyunsaturated”, guud ahaanna waa dareere heerkulka qolka.

Dufanka aan qanacsanayn ayaa loo arkaa inay wanaagsan yihiin maxaa yeelay marka lagu daro hoos u dhigga wadarta kolestaroolka, LDL (xun) kolestaroolka iyo triglycerides, waxay sidoo kale gacan ka geystaan ​​sidii loo ilaalin lahaa kolestaroolka HDL (wanaagsan).

Liiska cuntooyinka ay ku badan yihiin dufanka aan dhergin

Ka eeg jadwalka hoose xaddiga dufanka wanaagsan ee ku jira 100 g qaar ka mid ah cuntooyinka.

CuntadaDufan aan dherginKalori
Avokado5.7 g96 kcal
Tuna, oo lagu keydiyey saliida4.5 g166 kcal
Salmon aan maqaar lahayn, la dubay9.1 g243 kcal
Sardines, oo lagu keydiyey saliida17.4 g285 kcal
Saytuun cagaaran oo la xushay9.3 g137 kcal
Saliid saytuun ah oo dheeraad ah85 g884 kcal
Lawska, dubay, cusbada43.3 g606 kcal
Chestnut of Pará, ceyriin48.4 g643 kcal
Abuurka sisinta42.4 g584 kcal
Flaxseed, abuur32.4 g495 kcal

Cunnooyinka kale ee hodanka ku ah dufannadan ayaa kala ah: mackerel, saliidaha khudradda sida canola, timirta iyo saliidda soya, gabbaldayaha iyo iniinyaha chia, lowska, yicibta iyo cashews. Eeg xaddiga lowska kaashka ah ee ay tahay inaad isticmaasho si loo wanaajiyo caafimaadka: Sidee bay iniinyaha cashew u horumarin karaan caafimaadka.


Cunnooyinka ay ku badan yihiin dufanka aan dherginCunnooyinka ay ku badan yihiin dufanka aan dhergin

Saameynta ugu wanaagsan ee faa'iidooyinkeeda, dufanka wanaagsan waa inuu ku jiraa cuntada, isagoo beddelaya dufanka xun, ee dufanka buuxa iyo kuwa dufanka leh. Si aad u ogaato cuntooyinka ay ku jiraan dufannada xun, akhri: cuntooyinka ay ku badan yihiin dufanka buuxa iyo cuntooyinka ay ku badan yihiin dufanka trans trans.

Waxyaabaha kale ee dufanka wanaagsan waa:

  • Hagaajinta wareegga dhiigga,
  • Dhiirrigelinta nasashada xididdada dhiigga, ka caawinta yareynta cadaadiska dhiigga;
  • U dhaqan sidii antioxidant-ka jirka;
  • Hagaajinta xusuusta;
  • Xoojinta nidaamka difaaca jirka;
  • Ka hortag cudurada wadnaha.

In kasta oo dufannada aan dhergin ay u wanaagsan yihiin wadnaha, haddana way buuran yihiin oo ay ku badan yihiin kalooriyadu. Sidaa darteed, xitaa dufanka wanaagsan waa in lagu cabo si dhexdhexaad ah, gaar ahaan haddii qofku leeyahay kolestarool sare, dhiig-kar, macaan ama miisaan culus.


Saliida saytuunka waa dufanka ugufiican ee ilaaliya wadnaha, hadaba baro sida loo doorto saliida wanaagsan markaad wax iibsaneyso.

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