ʻO ka momona a me nāʻaila ka mea i kūkuluʻia i nā molekino hoʻokahi i kapaʻia heʻaila momona. ʻO lākou nā kaulahao o ka carbon and hydrogen atoms i loaʻa kahi hui carboxyl ma kekahiʻaoʻao a me ka hui methyl i kekahi. ʻO nā huila Carboxyl kahi hoʻokahi carbon carbon, hoʻokahi hydrogen atom, aʻelua mau oxygen, a me nā hui methyl kahi hoʻokahi carbon carbon aʻekolu mau hāmole hydrogen. Hoʻokomoʻia nā'ōpona kalapona i nā molekona'alekole ma nā pākahi a iʻole i ke kaula.
ʻO nāʻano momona ka nui o ka lōʻihi. ʻO nā'āpana momona liʻupuʻu heʻelua aʻehā mau carbon carbon; ʻo ka'āpana kaula liʻiliʻi heʻeono a he 12 mau kāmaʻa kalapona,ʻo ka nui o nā waikawaʻawaʻawa he 14 mau carbon carbon i loko o ke kaula.
ʻO nā momona momona ka māmā a me ka hoʻomahaʻole. ʻAʻole nāʻawaʻawa momona i kaupaonaʻia ma waena o kekahi o nā carbon carbon i loko o ke kaula. ʻO nā'āpana momonaʻaʻole i hoʻohālikeʻia he hoʻokahi aʻoi aʻe paha nā kaulahao i loko o ke kaula hao carbon.
ʻO kaʻeha momona momona ka momona hoʻokahi, aʻo nā'eleʻa momona polyunsaturated heʻelua aelike paʻa. ʻO nā'āpana momona i hoʻowahāwahāʻia i kekahi manawa e ke kūlana o nā kaula paʻa i ka kaula hao carbon. ʻO nā inoa omega-3, -6 aiʻole -9 e pili ana i nā wahi o ka hoʻopaʻa lua mua i loko o nā'ōmaila'enela momonaʻekolu.
Hiki i nā'āpana momona momonaʻole ke loaʻa nāʻano likeʻoleʻelua o nā mana hydrogen ma kēlāʻaoʻao kēiaʻaoʻao o nā mea paʻa. Hoʻoiliʻia kēia mau inoaʻo "cis" a "trans" configurations.
ʻO nā hoʻohālikelike Cis nā mana o ka hydrogen ma kaʻaoʻao like o ka mole. ʻO ka hoʻolālā cis keʻano o ka mole e like me ka piko.
ʻO nā trans configurations he mauʻano hydrogen ma nāʻaoʻao'ē aʻe o ka palapala lua. ʻO kēia hoʻonohonohoʻana ke hāʻawi aku i ka mole i kahi hua'ōlelo, e like me nā momona i hoʻomaʻemaʻeʻia.
ʻO ka mea e mahalo ai, ua hoʻololiʻia nā mea momona a me nā momona momona iʻino no kou ola ola.
He mau hana nui ka Fats, e komo pū ana:
- Ka hoʻopiliʻia o nā kino kino
- Nā kikowaena o ka paʻaʻana o ka membrane
- ʻO ke aʻoʻiaʻana o nā hormones steroid
- Ka mālama pūnaewele
- Ke uhiʻiaʻana mai ke anu
- Lawe i nā huaʻai momona-momona A, D, E, K
ʻO Cholesterol he waiwai waxyʻole ia e like me ka triglycerides, akā, he mea nui ia no nā hana biochima a me ka hana hormone. Eia naʻe, hiki iāʻoe ke hana nui i kahi mea maikaʻi. Ua pili nā kiʻekiʻe o ka cholesterol me kahi maʻi nui o ka maʻi o ka maʻi.
ʻO ka cholesterol i loko o kou kino ke hana nuiʻia i loko o kou ake. ʻEkoluʻanoʻokoʻa: Keʻano kiʻekiʻe Lipoproteins (HDL), Lowopiahi Lipoproteins (LDL) a me keʻano haʻahaʻa Lipoproteins (VLDL). Loaʻa ka nui o ka cholesterol HDL hiki ke hoʻemi i kou maʻi o ka maʻi maʻi maʻi maʻi maʻi maʻi aʻo ka LDL cholesterol e hoʻonui i ia pilikia.
ʻO Triglycerides
Kapaʻia ka momona o nā momona he triglycerides. ʻO kahi triglyceride heʻekolu'alekeneʻonika momona i hoʻokomoʻia i kahi mole mole. Hiki i kou kino ke hoʻohana i nā mea hoʻohālike e like me ka ikehu a mālama paha iā lākou e like me ke kino o ke kino (ka momona o ke kino). ʻO ka wai momona ka hoʻoholo i keʻano likeʻole.
ʻO nā momona i hakuʻia me nā triglycerides me nā'eleko momona, e like me kaʻiʻo, ua paʻakikī i ka mahana wela. ʻO nā momona i loko o nā triglycerides me nā mea momona momona a momona, e like me nāʻailaʻaila a me kaʻailaʻaila, he wai i ka mahana o ke ana.
ʻO nā kinai i hoʻoholoʻia
Hiki ke hoʻohuiʻia nāʻaila likeʻole e like me ka niu, lāʻau pama, a me ka lāʻau pama o ka'ōmole, a laila, wela. Hoʻokaʻawale ka hoʻokaʻawale i kaʻaila i nā'āpana likeʻole e pili ana i ka mahana. ʻO nā māhele me nā helu hoʻoheheʻe kiʻekiʻe heʻoi aku ka lahilahi ma ka lumi wela a ma kahi manawa e hoʻohanaʻia e like me ka mea komo i loko o nā kāleka kekekele e mālama iā lākou mai ka hoʻoheheʻeʻana i ka mahana wela.
Ka momona momona
ʻO nā momona momona ka nui o nā mea holoholona,ʻoiaiʻo nā momona momona ka loaʻaʻana ma kaʻaila niu , kaʻaila pama, a me kaʻaila o ka aʻa. Hiki i nā momona momona ke hoʻopō i nā cholesterol ma ke kino. ʻO kaʻoiaʻiʻo,ʻo ka momona momona e hoʻonui i kāu cholesterol ma mua o ka hana maʻamau cholesterol.
ʻO kaʻaiʻana i ka meaʻai i ka meaʻulaʻula e pili ana i ka nui o ka pilikia o ka maʻi maʻi maʻi a me nā maʻi maʻi. Ma muli o kaʻiʻo o kaʻulaʻula ka nui loa o nā mea momona momona, nui nā mea kaukau e'ōlelo e hoʻopau i kāuʻaiʻana i kaʻiʻoʻulaʻula iʻelua wale nō mauʻoihana liʻiliʻi i kēlā me kēia pule.
ʻO Monounsaturated Fats
ʻO nā momona momona ka wai i ke ana wela, akā paʻakikī i ka manawa e hoʻonā. ʻO kaʻailaʻaila ka mea iʻikeʻia ka momona acetic acid acid acid. ʻO kaʻaila Canola, ka pīni, a me nā avocados kekahi mau momona momona. Uaʻikeʻia ka hoʻohanaʻana i nā'āpana momona momona i ka mālamaʻana i ka LDL cholesterol kiʻekiʻe a me HDL cholesterol kiʻekiʻe.
ʻO Polunsaturated Fats
ʻO nā momona momona ka nui mai nā kumu ulu likeʻole nā huapalapala, nāʻanoʻano, a me nāʻaila huapalapala a komo pū me omega-3 a me omega-6. ʻO kēia mau momona he wai i ka mahana o ke ana a hoʻomaha mau i ka wai i ka manawa e hoʻonā. ʻO ka iʻa kahi kumu maikaʻi o nā momona momona polyunsaturated, ma kahi o ka wai anuanu, ka iʻa iʻa. No laila, keʻoleʻoe he vegan a meaʻaiʻole, ponoʻoe eʻai iʻekolu mau ai iʻa i kēlā me kēia pule. ʻO ka nui o nāʻiʻoʻulaʻulaʻeleʻele i loko o nā momona polyunsaturated, akā nā holoholona i hānaiʻia ma kahi mauʻu ma kahi o ka hānaiʻana i ka palaoa i loaʻa i kaʻiʻo i loaʻa nā momona momona a me ka momona o ka momona.
ʻO nā mea waiwai momona momona ka mea i kapaʻia no ka mea ponoʻoe e kiʻi iā lākou mai kāuʻai. Hiki i kou kino ke hana i nā momona e pono ai mai nāʻano o nā mea momona momona, akā,ʻo ka omega-6 a me omega-3 polyunsaturated fatty acids e hele mai mai kaʻai.
Hiki i ka omega-6 mau'aleko momona mai nāʻaila mea kanu, nā nati a me nāʻaila. Loaʻa ka nui o nā mea i kēia mau momona mai kā lākou meaʻai (ʻoi aku ma mua o ka nui). ʻO ka Omega-3ʻonika momona he hapa wale nō. Manaʻo nā kānaka he nui heʻai i kaʻai me ka nui o nā momona omega-6 a he kakaikahi omega-3 i hoʻonui i kou pilikia no ka maʻi a me ka maʻi mau.
ʻO ka loaʻaʻana o nā waiʻona momona o ka omega-3 mai kāuʻai aiʻole i mea hoʻopauʻai e kōkua i ka ho'ēmiʻana i ka hoʻonaʻana, hoʻoholo i ke kani o ka puʻuwai a mālama mau i kāu mau cholesterol. Ināʻaʻoleʻoe e lawa i nā mea momona momona waiwai i kāuʻai, hiki iāʻoe ke maloʻo maloʻo, kahi lauoho maloʻo a hoʻonuiʻia ka wela.
ʻO ka liʻiliʻi
ʻO ka hapanui o nāʻano trans-fats ka mea i hanaʻia e like me ka hana i kapaʻiaʻo hydrogenation. Hoʻohuiʻia ka hoʻomohanaʻana i kaʻaila meaʻai a me ka hoʻoikaika i nā wai hydrogen ma luna o nā kinikona'alapona momona polyunsaturated. Hoʻopili kēia hana i kaʻaila i loko o kahi mea paʻa a hoʻonui i ka ola o ka momona.
Hoʻopihaʻia kaʻaila i loko o kaʻaila ponoʻole e hoʻokūpaʻa a hoʻopaʻaʻole i nā kinona. Akā,ʻo ka paʻapaʻa o ka momona e lilo i mea paʻakikī ke hoʻohanaʻana i ka kukeʻana. Hoʻohui pūʻia kaʻaila no ka mea haʻahaʻa a hoʻohanaʻia i ka palaoa a me kaʻaiʻana. ʻO nā lālā e komo ana i ka margarine lāʻau a hāpaiʻia i kaʻaila o kaʻaila. Loaʻa nā'āpana momona i nā meaʻai, nā pōpōʻai, nā kuki, a me nā meaʻai .
I ka hōʻoluʻoluʻana o kou puʻuwai, uaʻoi aku kaʻino o ka momona o ka momona i ka momona momona. ʻO kaʻaiʻana i ka nui o nā mea liʻiliʻi ua hoʻohuiʻia i ka hoʻonuiʻana i kāu maʻi o ka maʻi o ka maʻi.
ʻAʻole i hanaʻia nā momona a pau i loko o ka lab. ʻO ka liʻiliʻi o nā momona o keʻano maoli e hana i ka waiū a me ka pipi. ʻO kaʻaila linoleic i hoʻohuiʻia he mea momona maikaʻi maoli. ʻAʻole iʻikeʻia kaʻano maʻiʻole o nā kinikini maoli e like me nā trans-fat artificial.
Pehea ka momona o ka momona?
ʻImiʻia ka momona o ka momona ma ka waha kahi e hui pūʻia ai kāu meaʻai me ka liʻiliʻi liʻiliʻi i loaʻa ma kouʻano. ʻO ka Lingual lipase he enzyme māmā e haʻi aku i nā waiʻona momona ma waho o nā triglycerides.
Ke hoʻopauʻoe i kāuʻai, hoʻomau ka hanu i ka'ōpū. ʻO ka meaʻai āu eʻai ai, ua kuhiʻia a ua hui pū me nā enzymes o ka'ōpū. Hana ka lipase i loko o ka'ōpū, akāʻo ka momona momona nui loa kahi i loko o ka'ōpū liʻiliʻi.
ʻO ka momona momona i ka'ōpū liʻiliʻi
Hana kou ate i ka bile, i mālamaʻia i loko o ka gallbladder a hiki i ka hopena i kaʻaiʻana i nā meaʻai momona. Hoʻokuʻuʻiaʻo Bile i loko o ka'ōpū liʻiliʻi kahi e hana ai e like me ka mea kānake e hoʻomaʻemaʻe i nā momona i nā liʻiliʻi liʻiliʻi. ʻO kēia ka maʻalahi o ka lipase pancreatic e hiki ai i nā triglycerides.
Hiki i ka bile a me lipase ka momona o nā momona i lalo i nā'āpana liʻiliʻi i komo i loko o ke koko. ʻO ka bile, kahi e loaʻa ai ka cholesterol, ke kinakiʻia i loko o ke koko a i hoʻopaʻaʻia paha i ke kaula pa'ū i ka'ōpū a hoʻopauʻia i loko o ka pahu. ʻO kaʻaiʻana i nā meaʻai me ka lahilahi o ke ahi e hoʻopiliʻia ka mālamaʻana i kāu mauʻano cholesterol ma ka hoʻonuiʻana i ka cholesterol mai ka bile a hemo aku mai kou kino.
ʻO ka'ōnaehana hoʻomehehua maikaʻi e hoʻonui i ka 95 mau ōkene o ka momonaʻai eʻai aiʻoe. ʻO nā kānaka me nā maʻi palbsorption e like me celiac sprue, pauʻole lipase pancreatic, a me ka pauʻole o ka paʻakai bale hikiʻole ke komo i nā momona maikaʻi.
Nā kumuhana:
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.
Smolin LA, Grosvenor, MB. "Nutrition: Science and Applications." ʻO ka'Ōleloʻekolu. Wiley Publishing Company, 2013.
ʻO ka 'Oihana Ola Ola a me nā lawelawe pilikino, kaʻike National Cleaninghouse Information Clearinghouse (NDDIC). "ʻO kāu Pūnaha Hoʻomoe a me pehea e hana ai."