Qhathanisa i-acids, i-monounsaturated, i-polyunsaturated ne-trans fatty acids
Izindlovuzi zivame ukukhuluma ngamafutha "amahle", njengamafutha e-monounsaturated nama-polyunsaturated, namafutha "amabi", afana namafutha agcweleyo . Nasi isifinyezo sezinhlobo ezahlukene zamafutha, aphule phansi kwabahle, ababi nabangalungile.
Okuhle
I-Monounsaturated Fat:
- Amafutha "amahle"
- Iyanciphisa amazinga amaningi e-cholesterol, futhi ikakhulukazi i-LDL noma "i-cholesterol" embi, kuyilapho amazinga akhula we-HDL noma "okuhle" kwe-cholesterol
- Kutholakala kumantongomane kanye nembewu, i-avocado, amafutha omnqumo namafutha e-canola
I-Polyunsaturated Fat:
- Omunye amafutha "amahle"
- Kunciphisa amazinga amaningi we-cholesterol, futhi ikakhulukazi i-LDL noma "i-cholesterol" embi
- Kutholakala ezinhlanzini ezinamafutha afana ne-saumoni, ama-mackerel, i-trout nama-sardine, futhi nasemgodini, onogwaja, i-sunflower namafutha we-soya
Okubi
I-Fat egcwele:
- Amafutha "amabi"
- Ukwandisa amazinga amaningi we-cholesterol, ikakhulukazi i-LDL noma i-cholesterol "embi"
- Kutholakala ekudleni okusekelwe ezilwaneni ezifana nezinyama, izinkukhu kanye namaqanda, futhi ku-bhotela, ukhilimu kanye neminye imikhiqizo yobisi
- Futhi itholakale emikhiqizweni esetshenziselwa izitshalo ezifana nekakhukhunathi, okuthiwa "amafutha ashisayo" njengamafutha kakhukhunathi, amafutha omnqumo, namafutha esundu, kanye ne- cocoa ibhotela
I-Ugly
I-Trans Fat:
- Omunye amanoni "amabi"
- Ukwandisa amazinga e-LDL noma i-cholesterol "embi" namazinga aphansi we-HDL noma "i-cholesterol" enhle
- Kutholakale kumikhiqizo enamafutha e-hydrogenated njengama-margarine nokunciphisa imifino
- Isetshenziswe kokudla okufakwe okunamathiselwe okufana namakhukhi, ama-crackers nama-chips, nokudla okuthosiwe kusuka kokudla okusheshayo nokunye okudla
Ithebula elilandelayo libonisa, ngamagremu, ukuthi amafutha amaningi, ama-monounsaturated, ama-polyunsaturated nama- trans asetshenziswe ku-isipuni esingu-1 samafutha ahlukahlukene ajwayelekile asetshenziswa.
Ishadi lokuqhathanisa amafutha
Amafutha (1 Tbsp) | Kugculisiwe (amagremu) | Mono- ama-unsaturated (amagremu) | I-Poly- ama-unsaturated (amagremu) | Ama-trans-fat (amagremu) |
| I-Oil Safflower | 0.8 | 10.2 | 2.0 | 0.0 |
| I-Canola Oil | 0.9 | 8.2 | 4.1 | 0.0 |
| Amafutha axotshiwe | 1.3 | 2.5 | 10.2 | 0.0 |
| Amafutha e-Sunflower | 1.4 | 2.7 | 8.9 | 0.0 |
| I-margarine (induku) | 1.6 | 4.2 | 2.4 | 3.0 |
| Amafutha ommbila | 1.7 | 3.3 | 8.0 | 0.0 |
| Amafutha e-Olive | 1.8 | 10.0 | 1.2 | 0.0 |
| Amafutha eSesame | 1.9 | 5.4 | 5.6 | 0.0 |
| Amafutha we-soya | 2.0 | 3.2 | 7.8 | 0.0 |
| I-margarine (ibhubhu) | 2.0 | 5.2 | 3.8 | 0.5 |
| Amafutha e-Peanut | 2.3 | 6.2 | 4.3 | 0.0 |
| I-Cottonseed Oil | 3.5 | 2.4 | 7.0 | 0.0 |
| Ukunciphisa imifino | 3.2 | 5.7 | 3.3 | 1.7 |
| Inkukhu Fat | 3.8 | 5.7 | 2.6 | 0.0 |
| I-ladi (amafutha angulube) | 5.0 | 5.8 | 1.4 | 0.0 |
| Inkomo Yenkomo | 6.4 | 5.4 | 0.5 | 0.0 |
| I-Palm Oil | 6.7 | 5.0 | 1.2 | 0.0 |
| Ibhotela | 7.2 | 3.3 | 0.5 | 0.0 |
| I-Butter Cocoa | 8.1 | 4.5 | 0.4 | 0.0 |
| I-Palm Kernel Amafutha | 11.1 | 1.6 | 0.2 | 0.0 |
| Amafutha Kakhukhunathi | 11.8 | 0.8 | 0.2 | 0.0 |
Umthombo: i-USDA Idatha Yomhlaba Kazwelonke Yezokugcina, Ukukhululwa 21