Bapisa li-saturated, monounsaturated, polyunsaturated le trans fatty acids
Hangata litsebi tsa phepo li bua ka mafura a "ntle", a kang mafura a monounsaturated le polyunsaturated, le "mafura" a mafura, joaloka mafura a mangata le a mafura. Mona ke kakaretso ea mefuta e sa tšoaneng ea mafura, e senyehileng ho se setle, se sebe le se fosahetseng.
E Molemo
Letlalo la Monounsaturated:
- Mafura a "ntle"
- E fokotsa maemo ka kakaretso ea k'holeseterole, haholo-holo LDL kapa "cholesterol" e mpe, ha ho ntse ho eketsa likarolo tsa HDL kapa "ntle" k'holeseterole
- E fumaneha linate le lipeo, li-avocate, oli ea mohloaare le oli ea canola
Letlalo la Polyunsaturated:
- Mafura a mang a "ntle"
- E fokotsa maemo a k'holeseterole ka kakaretso, mme ka ho khetheha LDL kapa "cholesterol" e mpe
- E fumanoe litlhapi tse mafura tse kang saalmone, mackerel, meritane le sardine, hape le ka poone, sesepa, soneblomo le oli ea soya.
E mpe
Mafura a Khotsofatsang:
- Mafura a "mpe"
- E eketsa litekanyetso tsa k'holeseterole ka kakaretso, haholo-holo LDL kapa "cholesterol" e mpe
- E fumanoe lijong tse nang le liphoofolo tse kang nama, likhoho le mahe, hape li hlahisitsoe ka botoro, tranelate le lihlahisoa tse ling tsa lebese
- E boetse e fumanoa lihlahisoa tse nang le limela tse kang kokonate, tseo ho thoeng ke "oli ea tropike" joaloka oli ea kokonate, oli ea palema le oli ea pale ea palema, le cocoa botoro
Bakoli
Trans Fat:
- Mafura a mang a "mpe"
- E eketsa litekanyetso tsa LDL kapa "cholesterol" tse mpe le tse fokolang tsa HDL kapa "cholesterol" e ntle
- E fumanoe lihlahisoa tse mafura tsa hydrogenated tse kang margarine le khutsufatso ea meroho
- E sebelisoa lijong tse hahiloeng ka mekotla e kang li-cookies, crackers le chips, le lijong tse halikiloeng tse tsoang lijong tsa lijo tse potlakileng le tse ling
Tafole e latelang e bontša, ka ligrama, hore na ho na le lintho tse ngata tse ngata tse sebelisoang, li-monounsaturated, polyunsaturated le li- trans tse ngata tse nang le oli tse nang le oli le mafura.
Tšoantšiso ea mafura ea mafura
Mafura (1 Tbsp) | E khotsofetse (ligrama) | Mono- unsaturated (grams) | Poly- unsaturated (grams) | Li-fat-fat (ligrama) |
| Mafura a Safflower | 0.8 | 10.2 | 2.0 | 0.0 |
| Oli ea Canola | 0.9 | 8.2 | 4.1 | 0.0 |
| Oli e khanyang | 1.3 | 2.5 | 10.2 | 0.0 |
| Oli ea soneblomo | 1.4 | 2.7 | 8.9 | 0.0 |
| Margarine (thupa) | 1.6 | 4.2 | 2.4 | 3.0 |
| Oli ea majoe | 1.7 | 3.3 | 8.0 | 0.0 |
| Oli ea Olive | 1.8 | 10.0 | 1.2 | 0.0 |
| Oli ea Sesame | 1.9 | 5.4 | 5.6 | 0.0 |
| Oli ea Soybean | 2.0 | 3.2 | 7.8 | 0.0 |
| Margarine (tub) | 2.0 | 5.2 | 3.8 | 0.5 |
| Oli ea Peō | 2.3 | 6.2 | 4.3 | 0.0 |
| Oli ea Cottonseed | 3.5 | 2.4 | 7.0 | 0.0 |
| Ho fokotsa meroho | 3.2 | 5.7 | 3.3 | 1.7 |
| Fat Fat | 3.8 | 5.7 | 2.6 | 0.0 |
| Lard (mafura a kolobe) | 5.0 | 5.8 | 1.4 | 0.0 |
| Beef Tallow | 6.4 | 5.4 | 0.5 | 0.0 |
| Oli ea Palm | 6.7 | 5.0 | 1.2 | 0.0 |
| Butter | 7.2 | 3.3 | 0.5 | 0.0 |
| Butter Cocoa | 8.1 | 4.5 | 0.4 | 0.0 |
| Oli ea Palm Kernel | 11.1 | 1.6 | 0.2 | 0.0 |
| Oli ea Kokonate | 11.8 | 0.8 | 0.2 | 0.0 |
Mohloli: USDA National Nutrient Database bakeng sa Standard Reference, Release 21