Bayanan Fat mai sauri

Wadatacce

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Mononsaturated fats

Nau'in mai: Monounsaturated mai

Tushen abinci: Man zaitun, gyada da man canola

Amfanin lafiya: Rage cholesterol "mara kyau" (LDL)

Nau'in mai: Man shanu/kwaya

Tushen abinci: Almonds, cashews, pecans, pistachios, hazelnuts, macadamias

Amfanin lafiya: Kyakkyawan tushen furotin, fiber da polyphenols (aji na phytochemicals waɗanda ke nuna alƙawarin hana ciwon daji da cututtukan zuciya)

Nau'in mai: Legume mai kitse

Tushen abinci: Gyada/man gyada

Amfanin lafiya: Mafi girma a resveratrol, phytochemical kuma ana samunsa a jan giya wanda zai iya rage haɗarin cututtukan zuciya; Hakanan tushen tushen furotin, fiber da polyphenols

Nau'in mai: 'Ya'yan itace masu kitse

Tushen abinci: Avocado, zaitun

Amfanin lafiya: Babban tushen bitamin E, wanda ke yaki da cututtukan zuciya, da fiber da lutein - wani sinadarin phytochemical da aka samo don hana wasu cututtukan ido da suka shafi shekaru (macular degeneration, amma ba cataracts)

Polyunsaturated fats

Nau'in mai: Omega-3 fatty acid

Tushen abinci: Kifi mai kitse irin su salmon da mackerel, flaxseeds, walnuts

Amfanin lafiya: Kifi mai kitse yana samar da furotin mai lafiya kuma yana rage haɗarin cututtukan zuciya. Suna kuma iya taimaka wa 'yan wasa su guje wa karaya da damuwa, a cewar wani bincike a Jami'ar Jihar New York, Buffalo. 'Ya'yan itãcen marmari suna cike da fiber kuma suna nuna alƙawarin yaƙi da ciwon daji da kuma taimakawa rage ƙwayar cholesterol; walnuts suna kare zuciya, yaƙar cutar kansa kuma suna taimakawa rage alamun cututtukan kumburi kamar amosanin gabbai.

Nau'in mai: Polyunsaturated mai

Tushen abinci: Man masara, man waken soya

Amfanin lafiya: Taimakawa rage cholesterol "mara kyau" (LDL)

Cikakkun kitse

Adadin da aka ba da shawarar: Masana sun ba da shawarar iyakance cikakken kitse zuwa kashi 10 na adadin kuzari na yau da kullun.

Tushen abinci: Kayayyakin dabbobi kamar nama, abincin kiwo da man shanu, don haka a nemi iri mafi ƙasƙanci.

Hadarin lafiya: Rufewar jijiya

Trans fats

Adadin da aka ba da shawarar: Yana da mahimmanci musamman don iyakance trans fats, halitta ta hanyar hydrogenation, wani tsari da ya juya ruwa mai zuwa daskararru. Nemo "0 Trans Fats" akan alamun abinci mai gina jiki da iyakance kitse mai ƙarfi (watau margarine), da kuma soyayyen abinci da kayan dafaffen dafaffen abinci, waɗanda galibi ke ɗauke da kitse mai cike da kitse.

Tushen abinci: Soyayyen abinci, dafaffen kayan gasa, kitse mai ƙarfi (watau margarine), da yawancin kayan abinci da aka tattara suna ɗauke da mai. Manne da abinci gabaɗaya amma lokacin siyan fakitin neman "0 Trans Fats" akan alamun abinci mai gina jiki kuma iyakance kitse mai ƙarfi.

Hadarin lafiya: An toshe jijiyoyin jini, ƙara haɗarin bugun zuciya da bugun jini, da ƙara matakin “mara kyau” (LDL) cholesterol.

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