ʻO ka momona momona kaʻano o nā momona momona i hoʻolakoʻia i nā pono maikaʻi i ka wā eʻaiʻia ai i ka hoʻohaʻahaʻaʻana. ʻO nā lālā o nā momona polyunsaturated,ʻo ia hoʻi nā walnuts, nāʻanoʻano likeʻole o nāʻanoʻano, a me kekahiʻano iʻa. ʻO nāʻaila i loko o nā wai momona polyunsaturated he wai i loko o ke ana mahana a heʻoi aku ka pōkole ma mua o nāʻano momona.
ʻO kaʻokoʻa ma waena o ka momona momona a me nā meaʻai'ē aʻe
ʻO ka momona momona ka momona e loaʻa mai i kaʻai a mākou eʻai ai.
Heʻokoʻa ia i ka momona a ke kino e hana ai i ka wā e pau ai ka nui o nā calo. ʻO ka momona momona heʻanoʻano momona. Akā, aia nāʻano momona e like me nā momona momona, ka momona momona, a me ka momona momona.
ʻO ka momona polunsaturated nā meaʻai i hanaʻia i nā polyethsaturated fatty acids (PUFAs). ʻO kēia mau momona momona he papahana hoʻomehana ia e paʻa ana i ka palapala lua ma waena oʻelua aʻoi aku mau papahana carbon. ʻO nā'eleko momona polyunsaturated e like me nā acid fatty monounsaturated (MUFAs) i loko o ka palapala hoʻokahi wale nō i waena o nā pahu kaniʻelua.
ʻO nā momona momona a me nā momona polyunsaturated e hiki ke olakino no kou kino keʻaiʻoe iā lākou i ka hoʻohaʻahaʻa.
Nā Pōmaikaʻi o ka momona momona
Pono ke kino i ka momona e hana i nāʻoihana kūpono. Manaʻo ka momona i kou kino, momona ka momona i kāu mau pūnaewele no ka lawelawe ponoʻana, a ponoʻoe i ka momona e komo i kekahi mau mea kanu waiwai.
Akā, nā momona polyunsaturated e hāʻawi i nā pono kūikawā.
ʻO ka momona momona ka mea e hāʻawi ai i nā meaola likeʻole e like me ka meaʻono . ʻO ka Vitamin E he antioxidant e kōkua ana e pale i nā pūnaewele o kou kino.
Hoʻokumu pū nā momona momona i nā'āpana momona omega-3 a me omega-6. Ua hōʻikeʻia ka Omega-3 mau momona momona e hoʻonui i ke kahe o ka toto, e hoʻemi i ka hoʻomāmā a hoʻomaikaʻi i ka naʻau.
Manaʻo kekahi poʻe noiʻi he hiki i ka meaʻai maʻamau i omega-3 ke kōkua i ka hoʻonuiʻana i ke olakino o ka lolo.
Hōʻoia ka hapanui o nā luna e loaʻa iāʻoe ka'ōhumu o ka omega-3 mau momona momona mai nā mea momona momona polyunsaturated, ma waho o ka waihona.
Nā Māmā o ka Polyunsaturated Fat Foods
Loaʻa nā momona momona i loko o nā meaʻai olakino eʻai aiʻoe i kēlā me kēia manawa. Eʻikeʻoe i nā momona polyunsaturated i nāʻano likeʻole o nā iʻa, nā nuts a me nāʻaila.
Nā iʻa iʻa o PUFAs
- Hoʻokolo
- Hoʻomaʻo hoʻomanaʻo
- Salmon
- Herring
- 'Okela
Nā Nut a me nā Hānau Punahele o PUFAs
- ʻO Walnuts
- ʻO nā hua'ōleʻa
- Nāʻanoʻano Flax
- ʻO nā hua Chia
- Nā mea kanu Sesame
Nā Pūnaehana Hulu o PUFAs
- ʻO kaʻaila Soya
- ʻO kaʻaila hinu
- Hale punaeʻa
- ʻO kaʻaila
- ʻO kaʻaila maikaʻi
ʻO Tofu a me nā mea pākēna he mau kumu maikaʻi nō hoʻi o ka momona polyunsaturated.
Eʻai wau i ka momona momona e lilo i ka kaumaha?
ʻOiai nā momona momona e hāʻawi i nā waiwai nui no kou kino,ʻaʻole ponoʻoe eʻai i nā mea momona no ka hoʻomaikaʻiʻana i kou olakino. E like me nā momona a pau,'āpana momona polyunsaturated e hoʻolaha i 9 calorie ma ka gram. ʻO ia keʻano o kāuʻaiʻana i nā meaʻai i ka momona momona, eʻai anaʻoe i nā meaʻai iʻoi aku ka momona a me nā calorie. ʻO kaʻaiʻana i nā mea nui a nui paha o kēia mau meaʻai hiki ke hāʻawi i ka waiwai waiwai a hiki ke kaumaha i nā kaumaha.
Inā e ho'āʻoʻoe e lilo i ka kaumaha , ponoʻoe e palena i kāu laweʻana i ka momona. ʻO ka hapanui o nā'ōlelo'ōlelo e'ōlelo e loaʻaʻole iāʻoe ma mua o 30% o kāu mau calola nui mai ka momona. ʻO ka USDA Dietary Guidelines e'ōlelo aku eʻai ihoʻoe i ka liʻiliʻi ma mua o 10% o kāu calola piha mai ka momona momona. No laila, maikaʻi loa ka loaʻaʻana o kāu momona mai nā polyunsaturated aiʻole nā momona momona.
Pehea e kūʻai ai i nā momona polunsaturated
No laila pehea e loaʻa ai iāʻoe nā momona momona i ka wā e kūʻai aiʻoe? Aia kekahi mau meaʻai kūpono e hāʻawi i kaʻikepili kūpili e pili ana i keʻano momona o kāu meaʻai. Akāʻo ka hapa nuiʻaʻole. No laila, ponoʻoe eʻike i kahi e loaʻa ai nā mea momona momona ma ka hale kūʻai.
ʻO nā mea kanu a me nā meaʻai i nā meaʻai ka momona momona. ʻO nā mea iʻaiʻia e like me nā pīkī a me nā mea i hoʻomoʻaʻia e mau pinepine i nā momona hopena. No laila e kāpaeʻoe i kēia mau wahi i ka kūʻaiʻana i nā meaʻai maikaʻi.
E nānā i loko o kaʻaila wahī no nāʻaila maikaʻi e piha ana i ka momona momona. E hoʻomanaʻo,ʻo nāʻaila i loko o ka PUFAs ka wai i loko o ke anahana o ka lumi. Lawe mauʻia kēia mauʻaila wai maikaʻi ma nā papa haʻahaʻa ma lalo o ka momona momona. Hiki nō iāʻoe ke loaʻa nā hua a me nāʻanoʻano i loko o ka mea pani aiʻole i ka mālaʻai nui o kāu mākele.
A no laila, e hele i ka māhele iʻa hou o kāu hale kūʻai e hoʻopiha i nā mea momona momona. Hoʻokahi iʻa iʻa, e like me ka wai oona ma ke kahe,ʻaʻole wale i ka momona maikaʻi akā he kumu maikaʻi nō hoʻi ia o ka protein. ʻO kahiʻaiʻai e komo pū ana me ke kinetona, kahi maikaʻi a me nā momona maikaʻi o nā momona e kōkua i kou kino a e mālama i ka kaumaha olakino.
> Kālā:
"Nānā Mea'Ilepili a me ka Digestion" Aʻoaʻo Coach Manual Manual American Council on Exercise. 2013.
ʻO Medline Plus. NāʻIke e pili ana i ka momona Polyunsaturated. Ka Waihona Puke Lapaʻauʻo US. https://medlineplus.gov/ency/patientinstructions/000747.htm
ʻO Medline Plus. Nā Dietary Fats. Ka Waihona Puke Lapaʻauʻo US. https://medlineplus.gov/dietaryfats.html
ʻO Polunsaturated Fats. HuiʻAmelikaʻAmelika. Loaʻa iā: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Polyunsaturated-Fats_UCM_301461_Article.jsp#.ViZ6qxCrTG5