8 Fats masu lafiya don ƙarawa zuwa Salatin ku

Wadatacce

• Avocado
• Man Zaitun
• Zaitun
• Cashews
• Fresh Cheeses
• Tahini
• Yanke Kwayoyin Macadamia
• Sauran Mai
• Karin bayani daga Huffington Post
• Bita don

Kwanan nan, masu bincike daga Jami'ar Purdue sun fitar da wani binciken da ya nuna dalilin da ya sa kitse wani muhimmin sashi ne na kowane salatin. Sun yi jayayya cewa kayan salati masu ƙanƙara da mai ba sa sanya bitamin da abubuwan gina jiki a cikin ganyayyaki da kayan lambu ƙasa da jiki. Wancan saboda carotenoids-wani nau'in abinci mai gina jiki wanda ya haɗa da lutein, lycopene, beta-carotene da zeaxanthin-mai kitse ne mai narkewa kuma jiki ba zai iya sha ba sai dai idan an kawo shi da wani mai.

Amma wannan ba yana nufin yakamata ku cire Ranch da shudin miya cuku ba tukuna. Masu bincike sun gano cewa wasu nau'ikan kitsen sun fi inganci wajen fitar da abubuwan gina jiki, ma'ana ba dole sai salatin ya zama wani abu mai kitse ba.

Mario Ferruzzi, wani masanin kimiyyar abinci a Purdue, a cikin wata sanarwa. Sirrin? Yin amfani da kitse mai kitse, wanda ke taimakawa shayar da abinci mai gina jiki, koda a cikin ƙaramin rabo na gram uku.

Mun rufe binciken a nan kuma masu karatu sun auna kitsen salatin da suka fi so a cikin sharhi. Yin amfani da waɗancan da sauran zaɓuɓɓuka da aka samo daga bayanan USDA, mun tattara jerin manyan kitse don haɗawa a cikin salatin ku na gaba don haɓaka shaye -shayen bitamin ba tare da wuce gona da iri na yau da kullun ba:

Avocado

Avocado yana da gram 30 na kitse mara ƙoshin lafiya, kuma yayin da ƙididdiga ta bambanta, kusan 16 daga cikin waɗannan ba su da yawa. Wannan yana nufin cewa kuna buƙatar kashi ɗaya cikin huɗu na 'ya'yan itace-don samun mafi kyawun lycopene, beta-carotene da sauran shayarwar antioxidant.

Man Zaitun

Kusan kashi ɗaya cikin uku na teaspoon zai samar da gram 3.3 na kitse mai ƙima kuma, tare da shi, polyphenols da bitamin E.

Zaitun

Ko da yake suna shirya wani bango mai gishiri tare da miligram 400 na sodium a kowace zaituni 10, wannan sabis ɗin yana ba da gram 3.5 na mai mai monounsaturated.

Cashews

Rabin oza, ko kuma kamar cashews guda tara, yana samar da gram 4 na kitse guda ɗaya, da kuma ingantaccen kashi na magnesium da phosphorous, waɗanda ke da mahimmanci ga lafiyar ƙashi. Gyada kuma ya haɗa da tryptophan, wanda zai iya taimakawa daidaita yanayin bacci kuma ana tunanin haɓaka yanayi. Ba mummuna ba don babban salatin salatin!

Fresh Cheeses

Kashi na uku na kopin ricotta-madara gabaɗaya sun haɗa da gram 3 na kitse marasa ƙarfi, bisa ga bayanan USDA. Don ƙarancin mai a kowace ƙara, gwada rabin kopin ricotta-skim ricotta ko oza biyu na mozzarella-madara gabaɗaya.

Tahini

Tablespoaya daga cikin tablespoon na tahini yana ɗauke da gram 3 na kitse mai ƙima, tare da ingantaccen aikin magnesium.

Yanke Kwayoyin Macadamia

Kwayoyin Macadamia suna da wadata sosai a cikin kitsen da ba a daɗe ba wanda za ku buƙaci kawai kashi biyar na oza-ko kusan goro biyu-don kai gram 3 na kitse masu monounsaturated.

Sauran Mai

Thirdaya daga cikin uku na tablespoon na man canola, rabin cokali na man gyada, kuma fiye da cokali ɗaya na man sunflower duk sun ƙunshi kusan gram 3 na kitse mai kitse.

Karin bayani daga Huffington Post

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