Faʻatusatusa mea e tumu i le suamalie, faʻavaveina, faʻamalosia o le polyunsaturated ma le gaʻo
E masani ona talanoa tagata e taumafa meaai i fualaau o "mea lelei", e pei o gaʻo mamafatu ma gaʻo, ma gaʻo leaga, e pei o gaʻo tumu ma pala. O se otootoga lea o vaega eseese o gaʻo, talepe i totonu o mea lelei, leaga ma leaga le leaga.
Le Lelei
Gaʻo Faʻatuina:
- Se "lelei" gaʻo
- Faʻaititia le maualuga o le cholesterol maualuga, aemaise le LDL poo le "leaga" cholesterol, aʻo maualuga le maualuga o HDL poʻo le "lelei" cholesterol
- Maua i ni fatu ma fatu, avocados, olive olive ma le gaʻo canola
Polyunsaturated Fat:
- O le isi "lelei" gaʻo
- Faʻaititia le maualuga o le cholesterol maualuga, aemaise le LDL poʻo le "leaga" cholesterol
- Maua i iʻa gaʻo e pei o le lomoni, moala, pusa ma sardines, faʻapea foi i sana, safflower, sunflower ma solani
Le leaga
Fatisi:
- O se "mea leaga" gaʻo
- Faateleina le maualuga o le cholesterol maualuga, aemaise le LDL poʻo le "leaga" cholesterol
- Maua i meaʻai manufasi e pei o aano o manufasi, moa ma fuamoa, faʻapea foi i le pata, kulimi, ma isi oloa gaosi susu
- E maua foi i totonu o fualaau e pei o le niu, e pei ona taua o "meaola oona" e pei o le suauʻu popo, o le pama pama, ma le pamu pama, ma pata pata
Le leaga
Trans Fat:
- O le isi "leaga" gaʻo
- Faateleina le maualuga o le LDL poʻo le "leaga" cholesterol ma tulaga maualalo o HDL poʻo le "lelei" cholesterol
- Maua i totonu o mea gaʻo suamalie e pei o le margarine ma le gaogao
- Faʻaaogaina i meaai afaina meaai e pei o kuki, meaʻai ma meaʻai, ma meaʻai faʻavelaina mai meaai vave ma isi faleaiga
O le siata o loʻo i lalo o loʻo faʻaalia, i le kalama, o le a le tele o le paʻu, o le tino, o le polyunsaturated and trans fats o loʻo aofia i le 1 sipuni tele o mea masani e faʻaaogaina ai suauu ma gaʻo.
Faʻataʻitaʻiga Faʻatau Fua
Fat (1 Tbsp) | Mama (kalama) | Mono- le faʻamamaina (kalama) | Poly- le faʻamamaina (kalama) | Gaʻo-gaʻo (kalama) |
| Suauu Safflower | 0.8 | 10.2 | 2.0 | 0.0 |
| Canola Oil | 0.9 | 8.2 | 4.1 | 0.0 |
| Suauu Paʻu | 1.3 | 2.5 | 10.2 | 0.0 |
| Sogi suauu | 1.4 | 2.7 | 8.9 | 0.0 |
| Margarine (laau) | 1.6 | 4.2 | 2.4 | 3.0 |
| Moli Suauu | 1.7 | 3.3 | 8.0 | 0.0 |
| Olive Olive | 1.8 | 10.0 | 1.2 | 0.0 |
| Sesame Oil | 1.9 | 5.4 | 5.6 | 0.0 |
| Suauu Soya | 2.0 | 3.2 | 7.8 | 0.0 |
| Margarine (tub) | 2.0 | 5.2 | 3.8 | 0.5 |
| Peanut Oil | 2.3 | 6.2 | 4.3 | 0.0 |
| Fuāuʻu Masini | 3.5 | 2.4 | 7.0 | 0.0 |
| Fualaau aina Faʻamataʻu | 3.2 | 5.7 | 3.3 | 1.7 |
| Poulati Toa | 3.8 | 5.7 | 2.6 | 0.0 |
| Lard (gaʻo gaʻo) | 5.0 | 5.8 | 1.4 | 0.0 |
| Beef Tallow | 6.4 | 5.4 | 0.5 | 0.0 |
| Paʻu o Paʻu | 6.7 | 5.0 | 1.2 | 0.0 |
| Pulu | 7.2 | 3.3 | 0.5 | 0.0 |
| Cocoa Butter | 8.1 | 4.5 | 0.4 | 0.0 |
| Paʻu Paʻu Paʻu | 11.1 | 1.6 | 0.2 | 0.0 |
| Coconut Oil | 11.8 | 0.8 | 0.2 | 0.0 |
Punaoa: USDA National Nutrient Database for Standard Reference, Release 21