Ceev Fat Facts

Zoo Siab

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Monounsaturated rog

Hom rog: Cov roj monounsaturated

Khoom noj khoom haus: Olive, txiv laum huab xeeb thiab roj canola

Cov txiaj ntsig kev noj qab haus huv: Txo cov "phem" (LDL) cholesterol

Hom rog: Txiv ntseej/txiv ntseej butters

Khoom noj khoom haus: Almonds, cashews, pecans, pistachios, hazelnuts, macadamias

Cov txiaj ntsig kev noj qab haus huv: Qhov zoo ntawm cov protein, fiber ntau thiab polyphenols (ib chav kawm ntawm phytochemicals uas qhia cov lus cog tseg hauv kev tiv thaiv kab mob qog noj ntshav thiab mob plawv)

Hom rog: Fatty zaub

Khoom noj khoom haus Source: Txiv laum huab xeeb/txiv laum huab xeeb

Cov txiaj ntsig kev noj qab haus huv: Siab nyob rau hauv resveratrol, ib tug phytochemical kuj pom nyob rau hauv liab cawu cub uas yuav txo tau txoj kev pheej hmoo ntawm kab mob plawv; kuj yog ib qhov zoo ntawm cov protein, fiber ntau thiab polyphenols

Hom roj: Txiv hmab txiv ntoo rog

Khoom noj khoom haus: Avocado, txiv ntseej

Cov txiaj ntsig kev noj qab haus huv: Qhov zoo tshaj plaws ntawm cov vitamin E, uas tiv thaiv kab mob plawv, nrog rau fiber ntau thiab lutein - ib qho phytochemical pom los tiv thaiv qee qhov muaj hnub nyoog ntsig txog qhov muag (macular degeneration, tab sis tsis cataracts)

Polyunsaturated cov rog

Hom roj: Omega-3 fatty acids

Khoom noj khoom haus Source: Cov rog rog xws li salmon thiab mackerel, flaxseeds, walnuts

Cov txiaj ntsig kev noj qab haus huv: Cov ntses rog muab cov protein kom noj qab nyob zoo thiab txo qhov kev pheej hmoo ntawm cov kab mob plawv. Lawv kuj tseem tuaj yeem pab cov kis las kom zam kev mob pob txha pob txha thiab pob txha pob txha, raws li kev tshawb fawb ntawm State University of New York, Buffalo. Flaxseeds brim nrog fiber ntau thiab qhia kev cog lus hauv kev tawm tsam mob qog noj ntshav thiab pab txo cov roj cholesterol; walnuts tiv thaiv lub plawv, tiv thaiv mob qog noj ntshav thiab pab txo cov tsos mob ntawm cov kab mob xws li mob caj dab.

Hom roj: Polyunsaturated roj

Khoom noj khoom haus: Roj pob kws, roj taum pauv

Cov txiaj ntsig kev noj qab haus huv: Pab txo cov roj "phem" (LDL)

Cov rog rog

Tus nqi pom zoo: Cov kws tshaj lij pom zoo txwv cov rog rog kom txog 10 feem pua ​​ntawm koj cov calories txhua hnub.

Khoom noj khoom haus Source: Tsiaj cov khoom xws li nqaij, khoom noj siv mis nyuj thiab butter, yog li nrhiav ntau yam leanest.

Kev pheej hmoo ntawm kev noj qab haus huv: Clogged hlab ntsha

Cov rog rog

Tus nqi pom zoo: Nws yog qhov tshwj xeeb tshaj yog txwv cov rog trans, tsim los ntawm hydrogenation, txheej txheem uas hloov cov kua roj ua kua. Saib rau "0 Trans Fats" ntawm cov ntawv qhia zaub mov thiab txwv cov rog (piv txwv li margarine), ntxiv rau kib cov zaub mov thiab ua cov khoom ci ci, uas feem ntau muaj cov saturated lossis trans fat.

Khoom noj khoom haus Source: Cov khoom noj kib, ua cov khoom ci, cov rog rog (piv txwv li margarine), thiab ntau cov zaub mov ntim muaj cov rog rog. Lo rau tag nrho cov khoom noj tab sis thaum yuav ntim khoom saib rau "0 Trans Fats" ntawm cov khoom noj khoom haus thiab txwv cov rog rog.

Kev noj qab haus huv txaus ntshai: Cov hlab ntsha txhaws, ua rau muaj kev pheej hmoo ntawm lub plawv nres thiab mob hlab ntsha tawg, thiab nce qib "tsis zoo" (LDL) cov roj (cholesterol).

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