Kwatanta cikakke, ƙaddara, polyunsaturated da trans fatty acid
Ma'aikatan abinci sunyi magana a kan fatsan "mai kyau", irin su fatalsaturated da fatsari mai ƙwayoyin cuta, da kuma "mummunan" fats, kamar fats mai fatalwa da masu fashewa. Ga taƙaitaccen nau'o'in ƙwayoyin cuta, fashe a cikin mai kyau, mummuna da mummunan mummunan aiki.
Kyakkyawan
Fatalwar Fatatu:
- Kyakkyawan abu mai kyau
- Rage yawan matakan cholesterol, musamman LDL ko "mummunan" cholesterol, yayin da matakan girma na HDL ko "mai kyau" cholesterol
- An samo shi cikin kwayoyi da tsaba, avocados, man zaitun da man fetur canola
Fat:
- Wani abu mai kyau "mai kyau"
- Rage yawan ciwon cholesterol, kuma musamman LDL ko "mummunan" cholesterol
- An samo shi a cikin kifi kamar kifi, mackerel, kifi da sardines, kuma a cikin masara, safflower, sunflower da waken soya.
Bad
Fat Fat:
- A "mummunan" mai
- Ƙara yawan ciwon cholesterol, musamman LDL ko "mummunan" cholesterol
- An samo shi a cikin abincin dabba kamar nama, kaji da qwai, kuma a man shanu, cream, da sauran kayayyakin labara
- Haka kuma an samo shi a cikin kayayyakin samfurori irin su kwakwa, abin da ake kira "abubuwa masu zafi" kamar man fetur, man zaitun, da man fetur na dabino, da man shanu na koko
Ƙyama
Trans Fat:
- Wani abu mai "mummunan"
- Ƙara yawan matakan LDL ko "mummunan" cholesterol da kuma rage matakan HDL ko "mai kyau" cholesterol
- An samo shi a cikin kayan hakar mai gubar da ruwa irin su margarine da gajerun kayan lambu
- An yi amfani dasu a cikin abincin abun ciye-ciye irin su kukis, crackers da kwakwalwan kwamfuta, da kuma abinci mai laushi daga abinci mai sauri da sauran gidajen cin abinci
Tebur mai zuwa yana nuna, a cikin grams, yawan nauyin, cikakke, ƙwayoyin polyunsaturated da trans fats suna kunshe cikin 1 tablespoon na daban da aka yi amfani da mai da fat.
Ra'idar Fitar Fat
Fat (1 Tbsp) | M (grams) | Mono- unsaturated (grams) | Poly- unsaturated (grams) | Mai-mai-mai (grams) |
| Safflower Oil | 0.8 | 10.2 | 2.0 | 0.0 |
| Canola Oil | 0.9 | 8.2 | 4.1 | 0.0 |
| Flaxseed Oil | 1.3 | 2.5 | 10.2 | 0.0 |
| Maganin Abincin | 1.4 | 2.7 | 8.9 | 0.0 |
| Margarine (sanda) | 1.6 | 4.2 | 2.4 | 3.0 |
| Man Masara | 1.7 | 3.3 | 8.0 | 0.0 |
| Man zaitun | 1.8 | 10.0 | 1.2 | 0.0 |
| Hanyoyin Sesame | 1.9 | 5.4 | 5.6 | 0.0 |
| Soybean Oil | 2.0 | 3.2 | 7.8 | 0.0 |
| Margarine (tub) | 2.0 | 5.2 | 3.8 | 0.5 |
| Man shanu | 2.3 | 6.2 | 4.3 | 0.0 |
| Man fetur | 3.5 | 2.4 | 7.0 | 0.0 |
| Kayan lambu Gyarawa | 3.2 | 5.7 | 3.3 | 1.7 |
| Fatal Chicken | 3.8 | 5.7 | 2.6 | 0.0 |
| Lard (naman alade) | 5.0 | 5.8 | 1.4 | 0.0 |
| Ƙudan zuma Talke | 6.4 | 5.4 | 0.5 | 0.0 |
| Man Fetur | 6.7 | 5.0 | 1.2 | 0.0 |
| Butter | 7.2 | 3.3 | 0.5 | 0.0 |
| Maciyar Cutar | 8.1 | 4.5 | 0.4 | 0.0 |
| Palm Kernel Oil | 11.1 | 1.6 | 0.2 | 0.0 |
| Kayan shafawa | 11.8 | 0.8 | 0.2 | 0.0 |
Source: Cibiyar Nazarin Kasuwanci ta USDA ta Kayan Gida na Standard, Release 21