Ṣe afiwe awọn ti a ti dapọ, ti a sọ di pupọ, polyunsaturated ati ki o gbe awọn acids eru
Awọn onjẹ ounje nigbagbogbo n sọrọ ni awọn ọrọ ti awọn "ti o dara," bii awọn ọra ti o ni idaniloju ati awọn ọra ti a ti ni polyunsaturated, ati awọn "buburu", bi awọn koriko ti o ni ẹru ati trans. Eyi ni apejọ ti awọn oriṣiriṣi ẹya-ara ti awọn ohun elo, fifọ sinu awọn ti o dara, awọn buburu ati buburu buru.
Ti o dara
Ọra:
- A ọra "ti o dara"
- Dinku awọn ipele idaabobo awọ-aye, ati pataki LDL tabi "buburu" idaabobo awọ, lakoko ti o npo awọn ipele ti HDL tabi "dara" idaabobo awọ
- Ri ninu eso ati awọn irugbin, avocados, epo olifi ati epo epo
Polyunsaturated Ọra:
- Ọra miiran "ti o dara"
- Dinku awọn ipele idaabobo awọ-aye, ati pataki LDL tabi "buburu" idaabobo awọ
- Ri ni eja olora gẹgẹbi iru ẹja nla kan, eja makereli, ẹja ati awọn sardines, ati paapaa ni oka, safflower, sunflower ati awọn soybean
Awọn Buburu
Ọra ti a lopolopo:
- Aọra "buburu" kan
- Npọ gbogbo awọn ipele idaabobo awọ, pataki LDL tabi "buburu" idaabobo awọ
- Ri ninu awọn ounjẹ onjẹ-eranko gẹgẹbi ẹran, adie ati eyin, ati ni bota, ipara, ati awọn ọja ọja ifunwara miiran
- Bakannaa a ri ni awọn ọja orisun-ọja bi agbon, ti a npe ni "awọn epo ti o nwaye" bi epo agbon, epo ọpẹ, ati epo ekuro ọpẹ, ati bota koko
Awọn ilosiwaju
Tita Ọra:
- Ekura "buburu" miran
- Awọn ilọsiwaju ipele ti LDL tabi "buburu" idaabobo awọ ati ipele ti o kere ju ti HDL tabi "dara" cholesterol
- Ri ninu awọn ọja ti o nirawọn hydrogenated gẹgẹbi awọn akoko kukuru margarine ati Ewebe
- Lo ninu awọn ounjẹ ipanu ti a ṣajọ gẹgẹbi awọn kuki, awọn ẹlẹdẹ ati awọn eerun igi, ati ninu awọn ounjẹ ti a fi sisun lati ounjẹ-yara ati awọn ounjẹ miiran
Ipele ti o wa yii fihan, ni giramu, iye ti a ti ṣalaye, ti o jinde, awọn polyunsaturated ati trans fats ni o wa ninu 1 tablespoon ti awọn oriṣiriṣi epo ati awọn ọra ti o wọpọ.
Tiwewe lafiwe apẹrẹ
Ọra (1 Tbsp) | Dahun (giramu) | Mono- unsaturated (giramu) | Poly- unsaturated (giramu) | Epo-trans-giramu (giramu) |
| Epofuladi Safflower | 0.8 | 10.2 | 2.0 | 0.0 |
| Epo Canola | 0.9 | 8.2 | 4.1 | 0.0 |
| Epo ti o ni Ibẹrẹ | 1.3 | 2.5 | 10.2 | 0.0 |
| Epo epo | 1.4 | 2.7 | 8.9 | 0.0 |
| Margarine (ọpá) | 1.6 | 4.2 | 2.4 | 3.0 |
| Epo Oko | 1.7 | 3.3 | 8.0 | 0.0 |
| Epo Olive | 1.8 | 10.0 | 1.2 | 0.0 |
| Epo Sesame | 1.9 | 5.4 | 5.6 | 0.0 |
| Epo Soybean | 2.0 | 3.2 | 7.8 | 0.0 |
| Margarine (iwẹ) | 2.0 | 5.2 | 3.8 | 0,5 |
| Epo Epa | 2.3 | 6.2 | 4.3 | 0.0 |
| Epo ti Owuro | 3.5 | 2.4 | 7.0 | 0.0 |
| Ewebe Kukuru | 3.2 | 5.7 | 3.3 | 1.7 |
| Ọra Tikisi | 3.8 | 5.7 | 2.6 | 0.0 |
| Lard (ẹran ẹlẹdẹ) | 5.0 | 5.8 | 1.4 | 0.0 |
| Beef Tallow | 6.4 | 5.4 | 0,5 | 0.0 |
| Epo ọpẹ | 6.7 | 5.0 | 1.2 | 0.0 |
| Bọtini | 7.2 | 3.3 | 0,5 | 0.0 |
| Akara oyinbo | 8.1 | 4.5 | 0.4 | 0.0 |
| Ekuro Ekuro Ekuro | 11.1 | 1.6 | 0.2 | 0.0 |
| Opo Agbon | 11.8 | 0.8 | 0.2 | 0.0 |
Orisun: USDA National Nutrient Database for Standard Reference, Release 21