Isbarbardhig foosto, dabacsanaan, dabaysha laydhka ah iyo laydh dufan ah
Nafaqadayaasha waxay had iyo jeer ka hadlaan dufanka "fiicnaanta", sida dufanka aan lafdhabar lahayn iyo kuwa dufanka leh, iyo "dufan" dufan, sida dufanka buuxa iyo dufanka. Waa kuwan soo koobista qaybaha kala duwan ee dufanka, oo loo jajabiyey wanaagga, xun iyo dareenka xun.
Wanaagsan
Fataha:
- Baruurta "wanaagsan"
- Waxay yareysaa heerarka guud ee kolestaroolka, iyo gaar ahaan LDL ama "kolesterol" xun, iyadoo sii kordheysa heerarka HDL ama "kolesterool" wanaagsan "
- Waxaa laga helaa nuts iyo miraha, avocados, saliid saytuun iyo saliida canola
Dhiig karkaar ah:
- Dufan kale oo "wanaagsan"
- Waxay yareysaa heerarka guud ee kolestaroolka, iyo gaar ahaan LDL ama "xun" kolestaroolka
- Waxaa laga helaa kalluunka dufanka leh sida salmon, mackerel, tufaax iyo sardines, iyo sidoo kale hadhuudhka, safflower, saliidda qorraxda iyo saliidaha soya
Badbaadada
Fatiido la cusbooneysiiyey:
- Dufanka "xun"
- Waxay kordhisaa heerarka guud ee kolestaroolka, gaar ahaan LDL ama "xun" kolestaroolka
- Waxaa laga helaa cuntooyinka ku salaysan xayawaanka sida hilibka, digaaga iyo ukunta, iyo sidoo kale subagga, kareemka, iyo waxyaabaha kale ee caanaha laga sameeyo
- Sidoo kale waxaa laga helaa alaabta dhirta ku salaysan sida qumbaha, oo loo yaqaan "saliida kulaylaha" sida saliidda qumbaha, saliidda timirta ah, saliidda cagaaran, iyo subagga kookaha
The ugly
Xaydhka gudbinta:
- Dufan kale "dufan"
- Waxay kordhisaa heerarka LDL ama "xun" kolestaroolka iyo heerarka hoos u dhaca HDL ama "cholesterol" wanaagsan "
- Waxaa laga helay badeeco dufan oo biyaha lagu daro sida margarine iyo dhirta qudaarta
- Isticmaalka cuntooyinka fudud ee la cuno sida kalluunka, buskudka iyo chips, iyo cuntooyinka la shiilay ee ka yimaada cuntooyinka degdegga ah iyo makhaayadaha kale
Jadwalkan soo socda wuxuu ku tusayaa, grams, inta lagu darey, inta aan la shaacin, lafdhabarta, dufanka laydhka ah iyo dufanka trans-ka ayaa ku jira 1 qaado oo saliid iyo dufan kala duwan.
Jaantuska Lahaanshaha Qiimaha
Xaydh (1 Tbsp) | Daacadnimo (grams) | Mono- oo aan loola jeedin (grams) | Poly- oo aan loola jeedin (grams) | Dufanka badan (grams) |
| Safflower Oil | 0.8 | 10.2 | 2.0 | 0.0 |
| Canola saliidda | 0.9 | 8.2 | 4.1 | 0.0 |
| Saliidda Qulqulka | 1.3 | 2.5 | 10.2 | 0.0 |
| Saliidda Sunflower | 1.4 | 2.7 | 8.9 | 0.0 |
| Margarin | 1.6 | 4.2 | 2.4 | 3.0 |
| Saliidda Walaasha | 1.7 | 3.3 | 8.0 | 0.0 |
| Saliidda Saliidda | 1.8 | 10.0 | 1.2 | 0.0 |
| Saliida Saliidda | 1.9 | 5.4 | 5.6 | 0.0 |
| Shidaalka Soybeerka ah | 2.0 | 3.2 | 7.8 | 0.0 |
| Margarin (tub) | 2.0 | 5.2 | 3.8 | 0.5 |
| Saliidda Caanaha | 2.3 | 6.2 | 4.3 | 0.0 |
| Saliida Cottonka | 3.5 | 2.4 | 7.0 | 0.0 |
| Khudradda Quudinta | 3.2 | 5.7 | 3.3 | 1.7 |
| Dufanka Digaaga | 3.8 | 5.7 | 2.6 | 0.0 |
| Lard (dufanka doofaarka) | 5.0 | 5.8 | 1.4 | 0.0 |
| Beef Tallow | 6.4 | 5.4 | 0.5 | 0.0 |
| Palm Oil | 6.7 | 5.0 | 1.2 | 0.0 |
| Butter | 7.2 | 3.3 | 0.5 | 0.0 |
| Cocoa Butter | 8.1 | 4.5 | 0.4 | 0.0 |
| Palm Kernel Oil | 11.1 | 1.6 | 0.2 | 0.0 |
| Saliid Coconut | 11.8 | 0.8 | 0.2 | 0.0 |
Waxaa laga soo xigtey: USDA Daraasadda Qaranka ee Nafaqada Qaranka ee Tixraaca Heerka, Bixinta 21