Kokonati mafuta inokurudzirwa sechikafu chine utano. Isu tinoziva kuti ine yakakosha polyunsaturated fatty acids iyo isina kugadzirwa nemuviri wemunhu. Ndiko kuti, vanogona kuwanikwa chete kubva kunze. Mafuta ekokonati asina kucheneswa ndiko kunobva aya anobatsira mafuta acids, anosanganisira lauric, oleic, stearic, caprylic, nezvimwe zvakawanda. Kana inopisa, haibudisi carcinogens, kuchengetedza zvose zvinobatsira mavitamini uye amino acids, iyo inobvumira kuti ishandiswe zvakanyanya mukubika.
Zvisinei, masayendisiti eAmerica anorayira kurega kushandiswa kwekokonati mafuta seanalogue kune mamwe mafuta emiriwo nemafuta emhuka. Zvinoitika kuti ine kanenge katanhatu mafuta akazara kupfuura mafuta omuorivhi. Mafuta akaguta, kune rumwe rutivi, anoonekwa seasina kunaka nekuti anogona kukwidza cholesterol yakaipa, kuwedzera njodzi yehosha yemwoyo.
Maererano nechinyorwa chakabudiswa, kokonati mafuta ane 82% akazara mafuta, asi mafuta ane 39%, nyama yemombe ine 50%, uye bhotela ine 63%.
Tsvagiridzo yakaitwa muma1950s yakaratidza kubatana pakati pemafuta akazara neLDL cholesterol (iyo inonzi "yakaipa" cholesterol). Inogona kutungamirira kukuvhara ropa uye kutungamirira kuhosha yemwoyo uye sitiroko.
HDL-cholesterol, kune rumwe rutivi, inodzivirira kubva kuhosha yemwoyo. Inotora cholesterol uye inoidzosera kuchiropa, iyo inoiburitsa kunze kwemuviri. Kuve nepamusoro-soro ye "yakanaka" cholesterol ine chaiyo inopesana mhedzisiro.
IAHA inokurudzira kutsiva zvokudya zvakakwirira mumafuta akazara, kusanganisira nyama tsvuku, zvokudya zvakakangwa, uye, nhamo, kokonati mafuta, ine zvinyorwa zvemafuta asina kuchena akadai senzungu, legumes, avocados, kwete-tropical oil oils (muorivhi, flaxseed, nezvimwewo) .
Maererano nePublic Health England, murume wepakati-kati haafaniri kudya zvinopfuura magiramu makumi matatu emafuta akazara pazuva, uye mukadzi haafaniri kudarika magiramu makumi maviri. Iyo AHA inokurudzira kudzikisa mafuta akazara kusvika pa30-20% yemakoriyumu ese, angangoita magiramu gumi nematatu e5 calorie kudya kwezuva nezuva.