Meaʻai maualuga i gaʻo lelei mo le fatu
Anotusi
- Lisi o meaʻai maualuga i unsaturated gaʻoa
- Ole suauʻu olive e sili ona gaʻo e puipui ai le fatu, o lea ia e iloa filifili se suauʻu lelei pe a faʻatau.
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.
Meaʻai | Le gaʻo le gaʻo | Calories |
Avocado | 5.7 g | 96 kcal |
Tuna, faʻasao i le suauʻu | 4.5 g | 166 kcal |
Salmon leai se paʻu, ua vela | 9.1 g | 243 kcal |
Sardines, faʻasao i le suauʻu | 17.4 g | 285 kcal |
Polo olive lanumeamata | 9.3 g | 137 kcal |
Sili atu suauu olive taupou | 85 g | 884 kcal |
Pinati, tao, mago | 43.3 g | 606 kcal |
Chestnut o Pará, mata | 48.4 g | 643 kcal |
Sesame fatu | 42.4 g | 584 kcal |
Flaxseed, fatu | 32.4 g | 495 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.