No ke kumu e koho maikaʻi ai kēiaʻano momona no kāuʻai
Hoʻohālikeʻia nā momona momona i nā koho maikaʻi loa i kāuʻai ma mua o nā momona momona. ʻO ka hua'ōlelo i hoʻopūʻoleʻia e pili ana i nā hāmole hydrogen i hoʻopaʻaʻia i nā momona momona. ʻO nā momona momona momona ka wai i hoʻopaʻaʻia ma kēlā me kēia kahua paʻa, akāʻo nā momona i hoʻonāukiʻia he hoʻokahi aʻoi aku paha nā kaula paʻa ma nā kahua paʻa a no laila hoʻemiʻia nā molehā hydrogen.
ʻO nā momona momona ka hoʻokahi ("mono") o kēia mau paʻa e nele i ka wai.
Ma muli o kēia hoʻonohonoho hoʻomehana,ʻo nā momona momona ka nui o ka wai i ke ana mahana akā hiki ke hoʻololi i ka paʻa i loko o ka pahu fri. ʻO nā momona a pau e hoʻonani i nāʻai heʻeiwa no ka gram.
Hoʻonuiʻia nā momona momona e like me nā momona maikaʻi i ka wā eʻaiʻia ai i ka hoʻohaʻahaʻa a me ka makemake i nā momona a me nā momona momona. Aia kekahi mau hōʻike e hiki iā lākou ke emi i kāu maʻi o ka maʻi maʻi a me ka hahauʻana. ʻO ka hinuʻaila e pili pūʻia me kēiaʻano momona,ʻoiai ka nui o kona momona i hoʻonaniʻia aiʻole polyunsaturated.
NĀ KĀNĀ MAKE A MEA : MUFA,'aʻaleic oleic (ʻo ia hoʻi kekahiʻano o ka momona momona), nā'āpana momona momona.
Nā kumu o ka momona momona
Ma waho o kaʻailaʻoliva, kahi i hoʻonuiʻia he 77 pakeneka o nā momona,ʻo nā kumu kūpona (80% o ka momona ka monounsaturated), nā palaʻi (77 pakeneka), nā avocados (71 pakeneka), almonds (70 pakeneka), ka wai canola (59 ka pasene), pecans (59 pakeneka) a me ka peanuts a me ka hinu pīkino (46 pakeneka).
Eia kekahi,ʻoiaiʻo kaʻaila a me nā mea'alapalapala maʻamauʻaʻole kahi maikaʻi o nā momona momona, ua paʻiʻia kekahi o nāʻanoʻano no ka hoʻonuiʻana i kēiaʻano o kaʻaila. Kapaʻia kēia mauʻaila i ka "highicic" sunflower a iʻole kaʻailaʻalani a hiki i ka 81 mau momona momona.
ʻO ka mea kokoke i nā kumu maoli o nā momona he hui o ka momona, monounsaturated, a me nā momona polyunsaturated.
ʻO kahi laʻana, kokoke i ka hapalua o ka momona o ka pipi kahi e hoʻonaniʻia a hoʻomahaʻia ke koena.
Hoʻohanaʻia nāʻenehana Trans i nāʻaila e hoʻohana pinepineʻia i nā mea hohonu a me nā mea i hoʻomoʻaʻia. Hiki i nāʻenehana Trans ke piʻi i kāu kūlana LDL cholesterol a hoʻohaʻahaʻa i kāu mau kūlana cholesterol HDL maikaʻi, e like me kaʻAhahuiʻAmelika.
Nā hua o nā momona momona
Ke manaʻoʻia nei he mau mea maikaʻi loa o ka Diet Mediterranean Mediterranean ka palekana no ka nui o kaʻailaʻaila a me kona momona momona. Aia kekahi mauʻike no nā pono palekana o kēia momona:
- Mālama ka momona: Loaʻa paha ka pōloli i ka manawa e hoʻokomoʻoe i ka momona i kahi pāʻina.
- ʻO ka LDL ka nui o ka cholesterol: Hōʻoia kaʻAhaʻAmelika Hui i kaʻailaʻaila a me nā kumu'ē aʻe o nā momona momona e kōkua ai i ke koko cholesterol ma kahi kūlana olakino.
- Hoʻemi i ke kūlana o ka maʻi maʻi a me ka hahauʻana:ʻO kēia ke kumu i hele mua ai ka'Āina Mua Mediterranean i ka manaʻo o nā mea maʻi maʻi maʻi. Hāpai kaʻAmelika Hui Pūʻali i ka momona momona ka mea hiki iā lākou ke hōʻemi i ke kiʻekiʻe o ka LDL cholesterol i loko o kou koko, no laila e hōʻemi ana i nā maʻi o ka maʻi.
> Kālā:
> Hoʻokumu i ka momona. HuiʻAmelikaʻAmelika. https://healthyforgood.heart.org/Eat-smart/Articles/Monounsaturated-Fats.
> Ka momona. HuiʻAmelikaʻAmelika. https://healthyforgood.heart.org/eat-smart/articles/trans-fat.
> USDA National Nutrient Database no ke Kūlana Kūkākūkā. ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. https://ndb.nal.usda.gov/ndb/.