E aʻo pehea eʻike ai a hoʻokomo pū i ka momona o kāu kino
Hoʻopihaʻia ka momonaʻai ma kaʻai āu eʻai ai. ʻO ka momona kahi kumu nui o ka ikehu i ka meaʻai, me ka hāʻawiʻana i nā caloʻaiʻeiwa no ka gram,ʻoi aku i ka manawaʻelua i ka helu i hāʻawiʻia e nā hamo a me ke kinipona . ʻOkoʻa ka momona o ka momona ma ke kino a momona i mālamaʻia i kou kino. Ma muli o kona waihona kalo kalo, hiki ke lilo i ke kaumaha a me ka nui o ka nui me ka loaʻa nui o ka momonaʻai.
Dietary Fats Definition
ʻO ka weheweheʻana o ka momona (ʻaiʻai) heʻokoʻa ia ma ka ho'ākākaʻana o ka momona o ke kino. ʻO ke kino ka momonaʻoi aku i mālamaʻia e hoʻolako i kou kino i ka wahie i nā wā o ka pōloli. Hiki i ka momona kino ke palekana i kou mau kino a me ka hamo. Hoʻokomoʻia ka momona o ke kino o ka kino a hiki ke mālamaʻia e like me ke kino momona (lalo o kaʻili) a me ka momona visceral (e pili ana i nā'ōpū).
ʻO ka momona momona o ka momona momona ka momona eʻai aiʻoe. Aia kekahi momona i loko o ka nui o nā meaʻai āu eʻai ai ināʻaʻole maikaʻi kaʻai a maikaʻi paha. Hiki i ka momona momona ke kōkua i ka momona o ka momona inā eʻai nuiʻoe. Akā,ʻo ka momona momona ka mea e hāʻawi i nā mea koʻikoʻi i kou kino inā eʻaiʻoe i keʻano maikaʻi.
Nāʻano likeʻole o nā momona: Definitions
Aia nāʻano momona likeʻole eʻai aiʻoe i kāuʻai. ʻOi kekahiʻano momona iʻoi aku ka maikaʻi ma mua o kekahi.
- ʻAle momona. I ka wā eʻai aiʻoe i ka momona e hele mai ana mai nā kumu holoholona mai,ʻo ia ka momona momona. ʻO kekahi mau mea kanu, e like me ka niu a me kaʻaila niho kekahi mea momona. ʻO ka momona momona ka paʻakikī ma ka lumi wela. ʻO nāʻano momona momona ka nui o ka waiūpaʻa a me ka momona . ʻO nā kiʻekiʻe kiʻekiʻe o ka momona momona i kāuʻai e hoʻonui i ka pilikia o ka maʻi maʻi. Pēlāʻo nā hui olakino e like me kaʻAhaʻAmelika American eʻae aku e hōʻemi i ko lāpona momona i lalo o 7% o ka nui o ke kalo i nā lā a pau.
- ʻO ka momona momona. ʻO ka momona momonaʻoi loa o ka momona he momona momona paha i hanaʻia e paʻa i ka mahana wela. Pono nā mea hana i nā meaʻai e helu i ka momona momona ma nā papaʻaiʻai, akā hiki iāʻoe ke nānā pono i ka papa inoa meaʻai no nā hua'ōlelo "hydrogenated" aiʻole "partially-hydrogenated" e huli ai i ka momona i kāu meaʻai. No ka meaʻaʻole hiki i ka mea momona ke hāʻawi aku i nā pono pilikino a hiki ke pilikia i kāuʻai, ua'ōlelo nā kauka lapaʻau e ho'āʻoʻoe e pale i nā meaʻai me ka momona momona.
- Ka momona momona. 'Ōlelo pinepineʻiaʻo "MUFAs" i ka momona momona e kapaʻia he "momona maikaʻi." ʻO kēia mau meaʻaiʻai maikaʻi i loaʻa mai i nā kumu mea kanu a he nui ka wai i loko o ka lumi wela. Hoʻohālikeʻia ka momona momona i kaʻailaʻaila, ka canola a me ka avocado. Hiki i nā MUFA ke hoʻoemi i kāu mau LDL (kino) cholesterol, no laila,'ōlelo ka poʻe akamai ma ka Academy of Nutrition and Dietetics e koho i nā meaʻai me ka momona momona ma mua o ka momona momona ke hiki.
- ʻO ka momona momona. ʻO kekahiʻano momona momona he momona polyunsaturated ko PUFA. ʻO ka omega-3ʻonika momona a me omega-6'epona momona he momona polyunsaturated a hāʻawi i nā pono ola kino. No kēlā kumu, ke'ōlelo nei nā luna olakino e loaʻa iāʻoe 3 a 10 pakeneka o kāu mau calo mai ia lā mai PUFAs. ʻO nā kumu maikaʻi o ka momona polyunsaturated,ʻo ia ka puamona, ka tuna, a me kekahi mau wai'euanu.
ʻAuhea kahi e hele ai kaʻaiʻana?
ʻO ke kai momona eʻai aiʻoe, e puhiʻia i ke ahi e kou kino e like me ke kumulāʻau ai mālamaʻia paha i loko o ke kino e like me keʻano o ke kino. Aia kekahi momona i loko o ka plasma a me nā pūnaewele'ē aʻe. Hiki i ke kino o ke kino ke hoʻopili i ke kino a hāʻawi i ke kākoʻo a me ka hoʻopiliʻana i nā'ōpū.
Hiki ke ho'āʻoʻia nā Dieter e hōʻole i ka momonaʻai no ka meaʻoi aku kaʻoi aku o nā calorie ma mua o nā'eneʻa a me ke kinipona.
Loaʻa ka momona i nā calori'elekele ma ka pahu hoʻokahi aʻo ka waikahu a me ka protein e hāʻawi wale i 4 calories ma ka gram. Akā,ʻo kaʻaiʻana i nā momona momona ma ka hoʻohaʻahaʻaʻana, he mea nui ia no ke olakino maikaʻi.
Manaʻo nā kānaka he nui i ka hāʻawiʻana o kāu meaʻai he 30% o ka nui o nā calorie mai ka momona. No laila e hilinaʻi ana i ka laweʻana i ka calorie i kēlā lā i kēia lā, e loli ana kāu grako momona.
- Ināʻoe eʻai i ka 1,600 calories i kēlā lā kēia lā, ponoʻoe eʻai i 53 grams o ka momona a iʻole ka liʻiliʻi
- Ināʻoe eʻai i ka 2,200 calories i kēlā lā i kēia lā, ponoʻoe e hoʻolimalima i ke 83 mau momona o ka momona a iʻole ka liʻiliʻi
- Ināʻoe eʻai i nā calo 2,800 i kēlā lā i kēia lā, ponoʻoe eʻai 93 maukona momona a emiʻole
Makemake ka USDA e hoʻopauʻoe i ka hapa nui o kāu mau calorie i kēlā me kēia lā mai ka momona momona aʻaʻoleʻoe eʻae i ka momona.
E like me kāuʻikeʻana mai kēia mauʻanoʻokoʻa o ka momona, aia kekahi mau momona i maikaʻi iāʻoe. E hoʻomanaʻo wale i kaʻaiʻana i nā mea momona a pau i ka mālama ponoʻana no ka mālamaʻana i ka paleʻai a loaʻa i kahi kaumaha.