Me nā'ōlelo aʻo a nā luna hoʻomalu o kaʻoihana olakino e hoʻopau i ka momona o ka momona mai kāuʻai, hiki iāʻoe ke noʻonoʻo i ka hopena o ka momona momona ma hope o kouʻaiʻana. Ke mālama nei kāu kino iā ia? E lilo ana kou kino i meaʻino? ʻO ka lōʻihi o ka hoʻopauʻana? E hana aneiʻoe i nā pilikia i nā makahiki ma lalo o ke ala?
Pehea kou kino e hoʻololi ai i ka momona
ʻO ka paneʻana,ʻo ka momona momona e hoʻopihaʻia a hoʻohālikeʻia e like me nā mea momona a pau.
ʻO ke kumu,ʻo nā momona aʻoukou eʻai ai, ua haʻiʻia i lalo i ka'ōpū liʻiliʻi, a laila, hoʻomoʻaʻia nā mea momona momona (trans, hoʻohui, polyunsaturated , a monounsaturated ) ma nā paia o ka'ōpū liʻiliʻi.
Mai laila mai, hele pololei kekahi mau aiki momona i ke ake ma o ka puka portal, aʻo nā mea'ē aʻe - e like me ka trans fat acids-ua hoʻopaʻaʻia i loko o chylomicrons a lipoproteins (cholesterol) a komo i ke koko ma o ka pūnaehana lymphatic. Laweʻia lākou i loko o ke kino a ināʻaʻole lākou i hoʻohanaʻia, ua mālamaʻia e like me ka momona, e like me nā mea momona momona.
ʻO ka nui o ka momona eʻai aiʻoe,ʻo ka nui o nā mea momona momona i loaʻa i loko o kou kino. Ke hoʻohanaʻoe i nā acid fatty trans as energy, e hoʻohioloʻia lākou i ka carbon dioxide a me ka wai a weheʻia mai ke kino - e like me nā mea momona'ē aʻe.
ʻO ka pilikia me ka mea momona trans ka hiki iā lākou ke hoʻonui i kou LDL cholesterol (keʻano maikaʻi) a e ho'ēmi i ka cholesterol HDL (keʻano maikaʻi).
ʻO kēia ka mea e hoʻonui ai i kou pilikia no ka maʻi maʻi maʻi a me ka maʻi diabetes.
Pehea ka nui o ka maikaʻi?
Ke noi aku nei kaʻAhahuiʻAmelika e laweʻoe i lalo o ka 1 pakeneka o kāu calorie o nā lā mai ka trans fats. No laila, ināʻoe e hoʻopau pinepine i nā calo he 2,000 i kēlā lā i kēia lā, hiki i ka caloli he 20 wale nō ke hele mai mai ka pala. ʻAʻole nui ka nui-wale nō i ka 2 grams.
ʻO kaʻAhahuiʻAmelika Hui Pūnaewele nā'āpana'eneka momona i ka manawa i kēlā me kēia manawa. ʻAʻole i maopopo i ka hopena o nā mea liʻiliʻi i kapaʻia heʻaila linoleic i hoʻohuiʻia-he mau mea maikaʻi paha ia-akā, ma muli o ka loaʻaʻana o nā meaʻai a me nā mea laʻa, ua hele pū me nā momona momona e hoʻoulu i kou pilikia no ka maʻi maʻi maʻi. No laila,ʻoi aku ka maikaʻi e pale aku iā lākou.
Huli i kaʻenehana Fats i Foods
Heres 'kahi mea nui loa o kou mau hoaaloha Nutrition Facts . Pono e hōʻikeʻia ka nui o nā mea momona o ka momona ma ka pepa liʻiliʻi, inā lōʻihi iʻoi aku ka nui aku ma mua o 0.5 mau kalamina. No ka mea, uaʻike nuiʻia ka lalo o nā mea momona i kēia manawa, aia he mau mea liʻiliʻi a liʻiliʻiʻole i loko o ia mau mea.
Akā, inā eʻai anaʻoe i ka meaʻai i hoʻomākaukauʻia ma ka haleʻaina a i ka hale hoaaloha - peheaʻoe eʻike ai inā eʻai anaʻoe i ka momona pala?
ʻO ka mea maʻamau, hiki iāʻoe keʻike i nāʻano momona i nāʻano kūʻai pālahalaha ma keʻano kūʻai, nā pīkī, nā pīkī pizza, nā kuki, nā piʻi, a me nāʻanoʻano o ka margarine lāʻau. Hiki iāʻoe ke nīnau i nā mea i hoʻohanaʻia no ka hanaʻana i ka pāʻina āu e makemake ai eʻai aiʻole eʻae i nā meaʻai āu i manaʻo ai e komo ai.
ʻAʻohe pono e hopohopo inā eʻai waleʻoe i kahi momona i kaʻai.
E hoʻi wale i kāu meaʻaiʻai maikaʻi. ʻAʻole hiki i kāu mea ke hana e pili ana i nā momona momona āu iʻai ai i ka wā i hala, akā inā loaʻa iāʻoe kekahi mau pilikia no ka maʻi maʻi o ka maʻi, e hoʻonohonoho eʻike i kāu kahu hānai, hiki iā ia ke ho'ākāka i kou pōʻaiapili āpau a hōʻike i nā loli kūpono.
> Kālā:
> Hoʻopiʻi 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.
> Ka momona. HuiʻAmelikaʻAmelika. https://healthyforgood.heart.org/Eat-smart/Articles/Trans-Fat. Ua hoʻopauʻia ma Malaki 24, 2017.