Eziokwu Abụba ngwa ngwa

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Abụba monounsaturated

Ụdị abụba: Monounsaturated mmanụ

Ebe nri: Mmanụ oliv, ahụekere na mmanụ canola

Uru ahụike: Belata cholesterol “ọjọọ” (LDL)

Ụdị abụba: Mkpụrụ akụ/mkpụrụ

Ebe nri: Almọnd, cashews, pecans, pistachios, hazelnuts, macadamias

Uru ahụike: Ezigbo ebe protein, eriri na polyphenols (klaasị phytochemicals nke na -egosi nkwa na igbochi kansa na ọrịa obi)

Ụdị abụba: Legume mara abụba

Ebe nri: Ahụekere/ahụekere

Uru ahụike: Nke dị elu na resveratrol, phytochemical dịkwa na mmanya na -acha ọbara ọbara nke nwere ike belata ohere nke ọrịa obi; bụkwa ezigbo isi iyi protein, eriri na polyphenols

Ụdị abụba: Mkpụrụ mara abụba

Ebe nri: Avocado, mkpụrụ oliv

Uru ahụike: Isi iyi dị egwu nke vitamin E, nke na-alụ ọgụ maka ọrịa obi, yana eriri na lutein-phytochemical achọpụtara iji gbochie ụfọdụ ọrịa anya metụtara afọ (mmebi macular, mana ọ bụghị cataracts)

Polyunsaturated abụba

Ụdị abụba: Omega-3 ọdụdụ asịd

Ebe nri: Azụ nwere abụba dị ka salmon na mackerel, flaxseeds, walnuts

Uru ahụike: Azụ nwere abụba na-enye protein dị mma ma belata ohere nke ọrịa obi. Ha nwekwara ike nyere ndị na -eme egwuregwu aka izere mgbaji mgbakasị ahụ na tendonitis, dị ka ọmụmụ na Mahadum State nke New York, Buffalo. Mkpụrụ flax nwere eriri na -egosi nkwa n'ịlụso ọrịa kansa ọgụ na inyere aka cholesterol dị ala; walnuts na-echebe obi, na-alụso ọrịa cancer ọgụ ma na-enyere aka belata mgbaàmà nke ọrịa mkpali dị ka ọrịa ogbu na nkwonkwo.

Ụdị abụba: Polyunsaturated mmanụ

Ebe nri: Mmanụ ọka, mmanụ soybean

Uru ahụike: Nyere aka belata cholesterol "ọjọọ" (LDL).

Abụba juru eju

Ọnụ ego akwadoro: Ndị ọkachamara na -atụ aro ịmachi abụba juru eju na pasent 10 nke kalori gị kwa ụbọchị.

Ebe nri: Ngwa anụmanụ dị ka anụ, nri mmiri ara ehi na bọta, yabụ chọọ ụdị kacha dị nro.

Ihe egwu ahụike: Mkpọchi akwara

Abụba trans

Ọnụ ego akwadoro: Ọ dị mkpa karịsịa ịmachi abụba trans, nke emepụtara site na hydrogenation, usoro na-eme ka mmanụ mmiri ghọọ ihe siri ike. Chọọ "0 Trans Fats" na aha nri na -egbochi oke abụba (ya bụ margarine), yana nri eghere eghe na achịcha esiri esi, nke na -enwekarị abụba juru eju ma ọ bụ trans.

Ebe nri: Nri eghe, achịcha esiri esi, abụba siri ike (ya bụ margarine), na ọtụtụ nri achịcha nwere abụba trans. Nọgidesie ike na nri niile mana mgbe ị na -azụta ngwugwu, chọọ "0 Trans Fats" na aha mmado ma belata oke abụba.

Ihe egwu ahụike: Mkpọchi akwara, ihe ize ndụ nke nkụchi obi na ọrịa strok, yana ọkwa cholesterol “ọjọọ” (LDL).

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