Tusitala: Charles Brown
Aso O Foafoaga: 1 Fepuari 2021
Faafouga Aso: 18 Iuli 2025
Anonim
Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more
Ata: Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more

Anotusi

Lelei gaʻo mo le fatu o gaʻo le faʻatuina, e maua i salmon, avoka poʻo flaxseed, mo se faʻataʻitaʻiga. O nei gaʻo e vaevaeina i ni ituaiga se lua, faʻaaogaina tino ma faʻamasania, ma e masani ona suavai i le vevela o le potu.

O gaʻo le faʻatumuina e manatu lelei aua e le gata i le tuʻuina i lalo o le aofaʻi o le toto, LDL (leaga) cholesterol ma triglycerides, latou te fesoasoani foʻi e faʻatumau le maualuga o le HDL (lelei) cholesterol.

Lisi o meaʻai maualuga i unsaturated gaʻoa

Vaʻai le laulau i lalo atu mo le aofaʻi o gaʻo lelei o loʻo iai ile 100 g o ni meaʻai.

MeaʻaiLe gaʻo le gaʻoCalories
Avocado5.7 g96 kcal
Tuna, faʻasao i le suauʻu4.5 g166 kcal
Salmon leai se paʻu, ua vela9.1 g243 kcal
Sardines, faʻasao i le suauʻu17.4 g285 kcal
Polo olive lanumeamata9.3 g137 kcal
Sili atu suauu olive taupou85 g884 kcal
Pinati, tao, mago43.3 g606 kcal
Chestnut o Pará, mata48.4 g643 kcal
Sesame fatu42.4 g584 kcal
Flaxseed, fatu32.4 g495 kcal

O isi meaʻai mauoa i nei gaʻo o: mackerel, suauʻu fualaʻau e pei o canola, pama ma soya suauʻu, sunflower ma chia fatu, nati, almonds ma cashews. Vaʻai le aofaʻi o nati suauʻu e tatau ona e faʻaaogaina e faʻaleleia atili ai le soifua maloloina: Faʻafefea ona faʻaleleia le soifua maloloina i niu.


Meaʻai maualuga i gaʻo le gaosiaMeaʻai maualuga i gaʻo le gaosia

Mo le sili ona lelei aʻafiaga o ana penefiti, gaʻo lelei e tatau ona i ai i le taumafataga, suia sui leaga gaʻo, ia ua tumu ma trans gaʻo. Ina ia iloa poʻo a meaʻai o loʻo i ai gaʻo leaga, faitau: meaʻai tele i le lololo gaʻo ma meaʻai e tele i gaʻo trans.

Isi meatotino o gaʻo lelei o:

  • Faʻaleleia le toto,
  • Siʻitia le faʻamalolo o alatoto, fesoasoani e faʻaititia le toto;
  • Galue o se antioxidant i le tino;
  • Faʻaleleia le manatuaina;
  • Faamalosia le puipuiga puipuia;
  • Taofia le faʻamaʻi fatu.

E ui lava o gaʻo le faʻatumuina e lelei mo le fatu, o loʻo lololo ma maualuga ai foʻi gaʻo. O le mea lea, e oʻo foʻi i gaʻo lelei e tatau ona faʻaaogaina faʻalelei, aemaise pe a fai o le tagata e maualuga le toto, toto maualuga, suka pe ova foʻi.


Ole suauʻu olive e sili ona gaʻo e puipui ai le fatu, o lea ia e iloa filifili se suauʻu lelei pe a faʻatau.

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