ʻO kaʻano o kaʻaila āu e hoʻohana ai ma ka lumi kukeʻaʻole ka hopena wale nō o ka hopena o kāu pāʻina, hiki iā ia ke hoʻololi i kou olakino. Ma keʻano laulā, loaʻa nāʻaila maikaʻi i ka polyunsaturated a me ka momona momona a me ka momona momona . Eia kekahi laʻana, he kiʻekiʻe kaʻaila a me ka avocado i loko o nā momona momona a hiki i ka canola a me nāʻaila sohu ke kiʻekiʻe i ka omega-3s polyunsaturated.
ʻIke Nutrition a me nā Huakaʻi Ola o kaʻaila
E like me kaʻikeʻana i kaʻike waiwai, ua like nā helu o nāʻaila a pau i ka helu hoʻokahi o nā calorie-e like me 120 mau pākeke. ʻO nā huilaʻaila likeʻole he mau māmā a E a me K. Nā mea i hoʻomaʻemaʻeʻoleʻia, e like me kaʻaila olive wahine hou, he mau antioxidants ka mea o ke kumu no ka maikaʻi o kou puʻuwai.
Akā,ʻo nā kumu kumu nui he maikaʻi a maikaʻi paha ka maikaʻi o kou olakino ma muli o nā waiʻona momona e hoʻolālā i kaʻaila. ʻO nāʻano o ka waiʻona momona ka hoʻololiʻana i ka hanaʻana o kēia mauʻaila.
ʻO ka momona momona
ʻO nāʻaila a pau, heʻano likeʻole ka nui o nā'eleko momona hoʻokahi, akā,ʻo ka mea maʻalahi loa e helu ai i nāʻaila i ko lākou mau waiwai palekana ma ka hoʻohālikelikeʻana i nā lakio o nāʻano likeʻole.
MUFA
Hoʻolālāʻia nā'āpana momona momona i maikaʻi no kou olakino no ka mea, e emi ana lākou i ka LDL cholesterol (keʻano maikaʻi) a hoʻonui i ka HDL cholesterol (nā mea maikaʻi).
ʻO kaʻaina'āina nui ka nui o kaʻailaʻaila, a he kiʻekiʻe ia i ka momona momona, aʻo ia paha kekahi kumu i pili ai kaʻai me ke olakinoʻoi aku. ʻO nāʻaila nui i nā'āpana momona momona,ʻo:
- aila olila
- ka lāʻau avocado
- ka canola
- ka pīnī paʻa
- ka pailaʻeleʻele
- sesame hinu
PUFAs
ʻO nā'eleko momona momona ka maikaʻi no ka puʻuwai o ka naʻau ke hoʻohanaʻia ma kahi o nā momona momona (ʻoi aʻe ma lalo nei) no ka mea, ua ho'ēmi lākou i ka LDL cholesterol.
ʻO ka nui o nā mea kanu i ka mea kanu i kūkuluʻia ma nāʻano likeʻole o nāʻano momona polyunsaturated:
- ka hinu kohi
- kaʻaila aila
- ka hinu hinu
- ka pailaʻeleʻele
- me kaʻaila soya
- hale wōkeke
- ka canola
- ailaʻaila
- ka pīnī paʻa
- sesame hinu
- ailaʻaila
ʻO ia paha nā momona momona momona polyunsaturated no ka olakino,ʻo ia nā omera momona omega-3 i maikaʻi no ka maikaʻi o ka naʻau a me ke ola kino. ʻO nā mea kanu o nā mea kanu i kiʻekiʻe i loko o ka'aleka momona omega-3 i kapaʻia ka'āpana linolenic alpha:
- ka canola
- hale wōkeke
- me kaʻaila soya
- ailaʻaila
ʻO nā mea momona momona
Loaʻa nā'āpana momona momona ma nā holoholona holoholona, e like me ka waiūpaʻa a me ka momona, a me nā meaʻenehana hoʻolālā, e like me ka niu a me kaʻaila hinu. ʻO ka papa hana akamai i kēia manawaʻo ke kauʻana i kāu lilo o nā mea momona momona ma muli o kaʻaiʻana i ka meaʻai maʻamau i nā momona piha i hoʻohuiʻia i kahi kiʻekiʻe o ka maʻi maʻi a me ka hahauʻana. Akā,ʻaʻole maopopo i nā mea momona momona o nā mea kanu iʻino no ka olakino aʻaʻoleʻole. ʻO kaʻoiaʻiʻo,ʻo kekahi poʻe e manaʻoʻiʻo ana i kaʻaila niu iʻoi aku ka maikaʻi o ka olakino, akāʻaʻole maopopo i ka noiʻi.
Kāhua MeʻAla
ʻO kekahi o nāʻaila e waiho ai i loko o kāu lumi kukeʻoi aku ka maikaʻi no ka kukeʻana aʻo nā mea'ē aʻe ka maikaʻi no ka hoʻohanaʻana i nā lole a me nā mea hana waina. Eia ke nānāʻana i kahi o nāʻaila e kūpono i nāʻano kuke kuke.
ʻO nāʻaila maikaʻi loa no ka hanaʻana i ka Baking, Luteing, a me ka'ūla
ʻO ka maʻamau,ʻo kahi wale nō o kaʻaila ka mea e pono ai ka hoʻoholo a me ka hoʻouluuluʻana, no laila, ua lilo ia i mea maikaʻi e hoʻomākaukau ai i nāʻano meaʻai, ka mea hānai, ka iʻa, a me nā momona.
No ka hoʻohaʻahaʻaʻana a me ka hoʻouluʻana, ponoʻoe i kaʻaila e kiʻekiʻe kiʻekiʻe ka uahi a hiki iāʻoe ke wela i kahi kiʻekiʻe wela me ka hanaʻoleʻana i kaʻaila. ʻO kaʻaiʻana i kaʻaila me nā kiʻekiʻe wela-nui,ʻo ia ka huaʻai, ka kulina, ka soy, ka canola, ka pīnī, ka pīpī, ka'ahuhuka, ka hua puaʻa, a me ka mea'aluʻolu. ʻO kēia mauʻaila, he kola ikaika loa kaʻaila pīni a hiki ke hoʻololi i ka hopena hopena. ʻO nāʻaila'ē aʻe a pau loa i ke kahiʻawaʻawa.
Akā, pehea e pili ana i kaʻailaʻaila?
Ma muli o ka manaʻo o kaʻailaʻaila e loaʻa i nā pono olakino, nui ka poʻe e like me ka hoʻopiliʻana, akāʻaʻole pahaʻo ia ka mea kūpono loa no kēia mau mea hoʻolālā wela no ka mea he nui ka'enehi o ka uahi,ʻo ia hoʻi kaʻailaʻoliva maikaʻi loa. ʻO ka meaʻaila i hoʻomaʻemaʻeʻia, ka māmā, aiʻole kaʻailaʻoliva maʻemaʻe kaʻoi aʻe o ka uahi, akā hiki nō paha ke 'puhi' a lilo i meaʻawaʻawa.
ʻO nāʻaila maikaʻi loa no ka Baking a me ke'Aʻawe
ʻOiaiʻo nā mea i kāluaʻia a me nā pāpenaʻaʻole i nā meaʻai maikaʻi loa, he maikaʻi nā ipu i kahuʻia noʻoe inā lōʻihi ke ola kino. He mea maʻalahi ke loaʻa nāʻaila e hana i ka kukeʻana. ʻO kaʻoiaʻiʻo,ʻo nāʻaila a pau me ka uahi wela nui, he kūpono ia no ka kukeʻana a me ka kukeʻana, akā makemake pahaʻoe e hoʻomanaʻo i nāʻoluʻolu. Hiki i kaʻaila Peanut, no ka mea paha,ʻaʻole paha e hana me nā kīʻaha.
Hiki i kaʻailaʻaila olive maʻemaʻe maikaʻi ke mālama i ka wela ma mua o kaʻailaʻoliva kūpilikiʻi no laila he mea maikaʻi ia no nā mea momona. Hoʻonuiʻoe i ka hīmeni o kaʻailaʻoliva i hoʻokomoʻia i ka pā. Hiki ke hoʻohanaʻia i kaʻailaʻoliva maikaʻi i ka kukeʻana, akā, hiki ke hoʻololi i kaʻala o nā mea i kahuʻia.
ʻO nāʻaila maikaʻi loa no nā uku lole a me ke kāloʻo
ʻOiai e hiki iāʻoe ke hoʻohana i kaʻaila no ka hanaʻana i ka lole ulana, eʻoi aku ka maikaʻi ma ka hoʻohanaʻana i kaʻaila. ʻO kaʻailaʻo Olive, nui loa kaʻailaʻoliva punahele, he wahi momona no ia aʻoi aku ka ikaika. ʻOiaiʻaʻole maikaʻi maikaʻi ia no ka haʻalulu aiʻole ke hoʻohaʻahaʻa paha, he koho nui loa no nā dressings a me nā kumulāʻau waina, aiʻole e hoʻoulu ai i kahi mea i hoʻopauʻia.
Ināʻaʻoleʻoe he meaʻono no kaʻala o nāʻoliva, hiki iāʻoe ke hoʻohana i kaʻaila wailanut, a heʻano 'hauʻoli' hoʻi kaʻaila. Hiki iā Sesame ke lilo i kaʻaila maikaʻi maikaʻi no ka mea heʻanoʻala maikaʻi loa.
ʻO kaʻaila līlū heʻaila'ē aʻe e pono e hoʻohanaʻia i ke anu no ka mea hikiʻole i kahi mea wela ke hōʻino i kaʻaila, akā,ʻaʻole hiki ke hoʻoikaika ka meaʻai no nā mea a pau.
ʻO kahi hua'ōlelo mai
ʻO kaʻaila ma ka meaʻai nui no kēlā me kēia kīʻahi a hiki ke hoʻohanaʻia heʻenehana a iʻole e hoʻolālā e hoʻoulu i ka'ōpala i kahi kīʻaha. No ka nui o nā calorie i kaʻaila, maikaʻi loa ka hoʻohanaʻana iā lākou ināʻoe e nānā i kou kaumaha. A hoʻokahi pane hou: i ka manawa e weheʻia ka huelaʻaila, e mālama i loko o ka friji aiʻole i kahi wahi maloʻo no ka hoʻomau houʻana i ka mea hiki.
> Kālā:
> HuiʻAmelika. "He momona momona."
> HuiʻAmelika. "He momona momona."
> HuiʻAmelika. "NĀ'AʻU KUMU: No ke aha i kū ai nā Hubbub ma luna o nā kupa?"
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. "Nānā Nūnakino Kūʻokoʻa no ka Palapala Kūʻokoʻa 28."