Enzanisa yakazara, monounsaturated, polyunsaturated uye trans fatty acids
Vanodya noutano vanowanzotaura vachitaura nezvemafuta "akanaka," akadai mafuta e-monounsaturated uye e-polyunsaturated, uye "mafuta" akaipa, akazara namafuta anotengesa. Heino chidimbu chezvikamu zvakasiyana zvemafuta, zvakaputsika mukati mazvo, zvakashata uye zvakashata zvakashata.
Zvakanaka
Monounsaturated Fat:
- A "yakanaka" mafuta
- Inoderedza huwandu hwehushuga hwehushuga, uye zvakananga LDL kana "yakaipa" cholesterol, apo kuwedzera kwema HDL kana "akanaka" cholesterol
- Inowanikwa mumiti uye mbeu, avocados, maorivhi nemafuta eCanola
Polyunsaturated Fat:
- Imwe "mafuta akanaka"
- Inoderedza huwandu hwehushuga hwehushutera, uye zvakananga LDL kana "bad" cholesterol
- Inowanikwa mune hove dzakawanda dzakadai salmon, mackerel, trout uye sardines, uyewo muzviyo, safflower, sunflower uye soybean oils
The Bad
Saturated Fat:
- A "zvakaipa" mafuta
- Inowedzera huwandu hwehushuga hwehushuga, kunyanya LDL kana "bad" cholesterol
- Inowanikwa mune zvekudya zvakadai semhuka, huku uye mazai, uyewo mune marisi, kamuki, nemimwe michina yemukaka
- Inowanikwawo mumiti yemiti yakagadzirwa seyakonokonti, inonzi "mafuta anokonzera mvura" sezvakaita kokonati mafuta, mafuta emichindwe, uye palm kernel mafuta, uye cocoa butter
The Ugly
Trans Fat:
- Imwe "mafuta" akaipa
- Inowedzera maitiro eLDL kana "yakaipa" cholesterol uye kuderedza mazinga eHDL kana kuti "zvakanaka" cholesterol
- Inowanika mumidziyo ye-hydrogenated mafuta yakadai semargarine uye shortenings yemiriwo
- Inoshandiswa mumapakiti akadya zvokudya zvakadai sekiki, crackers uye chips, uye muzvokudya zvakabikwa kubva kutsanya-kudya nezvimwe zvekudya
Itafura inotevera inoratidza, mu gramu, yakawanda yakazara sei, monounsaturated, polyunsaturated uye mafuta anotengesa iri mune 1 kiyiyo yezviyo zvakasiyana siyana zvinowanzoshandiswa mafuta nemafuta.
Mafuta Kuenzanisa Chati
Mafuta (1 Tbsp) | Saturated (gramu) | Mono- unsaturated (gramu) | Poly- unsaturated (gramu) | Kutora-mafuta (gramu) |
| Safflower Oil | 0.8 | 10.2 | 2.0 | 0.0 |
| Mafuta eCanola | 0.9 | 8.2 | 4.1 | 0.0 |
| Flaxseed Mafuta | 1.3 | 2.5 | 10.2 | 0.0 |
| Sunflower Oil | 1.4 | 2.7 | 8.9 | 0.0 |
| Margarine (tsvimbo) | 1.6 | 4.2 | 2.4 | 3.0 |
| Corn Oil | 1.7 | 3.3 | 8.0 | 0.0 |
| Olive Oil | 1.8 | 10.0 | 1.2 | 0.0 |
| Mafuta eSesame | 1.9 | 5.4 | 5.6 | 0.0 |
| Soybean Oil | 2.0 | 3.2 | 7.8 | 0.0 |
| Margarine (tub) | 2.0 | 5.2 | 3.8 | 0.5 |
| Peanut Oil | 2.3 | 6.2 | 4.3 | 0.0 |
| Cottonseed Oil | 3.5 | 2.4 | 7.0 | 0.0 |
| Vegetable Shortening | 3.2 | 5.7 | 3.3 | 1.7 |
| Chicken Fat | 3.8 | 5.7 | 2.6 | 0.0 |
| Lard (inguruve mafuta) | 5.0 | 5.8 | 1.4 | 0.0 |
| Beef Tallow | 6.4 | 5.4 | 0.5 | 0.0 |
| Oil Oil | 6.7 | 5.0 | 1.2 | 0.0 |
| Butter | 7.2 | 3.3 | 0.5 | 0.0 |
| Cocoa Butter | 8.1 | 4.5 | 0.4 | 0.0 |
| Palm Kernel Mafuta | 11.1 | 1.6 | 0.2 | 0.0 |
| Kokonati Mafuta | 11.8 | 0.8 | 0.2 | 0.0 |
Inobva: USDA National Nutrient Database ye Standard Standard, Release 21