Fa'amatalaga Ga'o Anapogi

Anotusi

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Ga'o e le fa'asusu

Ituaiga gaʻo: Suauʻu faʻapitoa

Puna'ai: Olive, pinati ma canola suauʻu

Fa'amanuiaga ile soifua maloloina: Faʻaitiitia le cholesterol "leaga" (LDL).

Ituaiga ga'o: Nati / nati fasi

Punaoa o meaʻai: Almond, cashews, pecans, pistachios, hazelnuts, macadamias

Penefiti Soifua maloloina: Lelei mafuaʻaga o polotini, alava ma polyphenols (o se vasega o phytochemicals e faʻaalia folafolaga i le puipuia o le kanesa ma faʻamaʻi fatu)

Ituaiga gaʻo: Legume ga'o

Punaoa o meaʻai: Pinati/pata pinati

Penefiti Soifua maloloina: E maualuga i le resveratrol, o se phytochemical o loʻo maua foi i le uaina mumu e mafai ona faʻaitiitia ai le lamatiaga o maʻi fatu; faʻapea foi ma se lelei mafuaʻaga o polotini, alava ma polyphenols

Ituaiga gaʻo: Fua ga'o

Punaoa o meaʻai: Avocado, olive

Penefiti Soifua maloloina: Ole puna mata'utia ole vaitamini E, e tau ai ma'i fatu, fa'apea fo'i le alava ma le lutein -- ose vaila'au fa'ama'i e maua e puipuia ai nisi fa'ama'i mata e fa'atatau i le matua (macular degeneration, ae le o fa'ama'i)

Gaʻo Polyunsaturated

Ituaiga ga'o: Omeka-3 gaʻo gaʻo

Punaoa o meaʻai: I'a ga'o e pei ole samani ma mackerel, fatu lino, walnuts

Penefiti Soifua maloloina: O i'a ga'o e maua ai le polotini maloloina ma fa'aitiitia ai le fa'ama'i fatu fatu. E mafai foʻi ona latou fesoasoani i tagata taʻalo e aloese mai faʻalavelave gau ma tendonitis, e tusa ai ma se suʻesuʻega i le Iunivesite o le Setete o Niu Ioka, Bufalo. O fatu lino e tumu i alava ma fa'aalia le folafolaga i le tauina o le kanesa ma fesoasoani e fa'aitiitia le cholesterol; walnuts puipuia le fatu, tau kanesa ma fesoasoani faʻaititia faʻailoga o faʻamaʻi faʻamaʻi pei o le gugu.

Ituaiga gaʻo: Suau'u Polyunsaturated

Punaoa o meaʻai: Suauʻu sana, suauʻu soybean

Penefiti Soifua maloloina: Fesoasoani e faʻaitiitia le cholesterol "leaga" (LDL).

O gaʻo lololo

Aofaiga fautuaina: Ua fautuaina e le au atamamai le faʻatapulaʻaina o le lololo lololo i le 10 pasene o au kalori i aso uma.

Puna'ai: O meaola e fai i meaola e pei o aano o manu, meaʻai susu ma pata, o lea ia vaʻai mo ituaiga sili ona paee.

Tulaga lamatia ole soifua maloloina: Alatoto ua poloka

Gaʻo lololo

Aofaʻi fautuaina: E taua tele le faʻatapulaʻa o gaʻo gaʻo, faia e ala ile hydrogenation, o se faʻasologa e liu suauʻu suavai i mea maʻai. Va'ai mo le "0 Trans Fats" i luga o fa'ailoga o mea'ai ma fa'atapula'a ga'o malo (e. margarine), fa'apea fo'i mea'ai falai ma mea tao tao, lea e masani ona iai ga'o tumu po'o ga'o.

Punaoa o meaʻai: O mea'ai falai, mea tao tao fa'agaioiina, ga'o malo (e. margarine), ma le tele o mea'ai afifi o lo'o iai ga'o. Pipiʻi i meaʻai atoa ae a faʻatau se afifi vaʻai mo le "0 Trans Fats" i luga o faʻailoga paleni ma faʻatapulaʻa gaʻoa mautu.

Tulaga lamatia o le soifua maloloina: O alatoto ua poloka, faateleina le lamatiaga o le fatu ma le stroke, ma le maualuga o le "leaga" (LDL) cholesterol.

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