ʻO ka mea i loaʻa, kahi i loaʻa ai, ka mea i loko o kou kino
ʻEluaʻano nui o nā momona: nā momona momona a momona. ʻO ka mea e hoʻokaʻawale ai iā lākouʻo ko lākouʻano paʻa.
ʻO nā momona momonaʻaʻole paʻa nā kaulahaoʻelua i ko lākouʻenehana kūikawā a "hoʻouluʻia" me nā waihā hydrogen. ʻO nā momona i hoʻokaheʻoleʻia, ma kekahiʻaoʻao, he mau kaulahao lua. ʻO nā momona momona wale nō wale nō kahi pilikeli lua. ʻO nā momona polyunsaturated iʻoi aku ma mua o hoʻokahi o kēia mau paʻa.
ʻO ia mau mea paʻa i ka momona,ʻo ia ke kumu o ka wai momona polyunsaturated i loko o ka lumi wela a ma loko o ka pahu fri (ʻo nā momona momona, ma kekahiʻaoʻao, he mea maʻamau i ka mahana wela).
NāʻAluaʻElua o Polyunsaturated Fats
ʻEluaʻano nui o nā momona polyunsaturated: nā omega-3 momona a me omega-6 momona . ʻO kēia mauʻano momonaʻelua he mau mea momona ka momona ,ʻo ia hoʻi,ʻaʻole hiki i ke kino ke hana iā lākou a pono e mālamaʻia ma o kaʻai.
Loaʻaʻia kaʻaila Omega-3 i loko o nā iʻa iʻa (e like me ka lomona a me ke kolo), nā nuts a me nāʻanoʻano. Hoʻolālāʻia ka mālamaʻana i nā maʻi o ka Omega-3 i nā maʻi o ka maʻi, ka mumū, kekahiʻano o ke kanesa, ka maʻi hīhē, ka maʻi Alzheimer, a me ke kaulike macular (kahi kumu nui o kaʻikeʻana i nā hihi).
Loaʻaʻia kaʻaila Omega-6 i nā huapalapala, nāʻanoʻano a me nāʻaila o kaʻaila, e like me ka mea soya, kaʻupena, ka palaoa, ka puaʻa, a me kaʻailaʻalani.
ʻO ka ōlā o omega-3s i omega-6 he mea nui ia no ke olakino, me ka nui o omega-6 e pili ana i ka omega-3 i manaʻoʻia e alakaʻi i ka mumun (ʻo ia ke kumu o nā maʻi maʻamau, e like me ka maʻi maʻi a me ka maʻi dia).
He aha ka mea a Polunsaturated Fats e hana ai no kou ola?
Hoʻololi i nā momona momona me nā momona polyunsaturated e hiki ke kōkua i ke hōʻemiʻana i kāu mau "LDL cholesterol kiʻekiʻe," aʻo ia hoʻi ka mea e emi ai kou pilikia no ka maʻi maʻi. He mea laʻana e hoʻomoʻa i kahi iʻa iʻa i loko o kaʻaila baila ma mua o ka waiū.
ʻO nā hinu i hoʻokiʻekiʻeʻia i nā momona polyunsaturated he waiwai nuiʻo ka meaʻona E, kahi antioxidant nui.
ʻO ka pilikia me nā momona polunsaturated
ʻOiaiʻo ka momona polyunsaturated e manaʻoʻia he ola olakino, aia iʻelua mau kumu kūpono i kēia pane. ʻO ka mea hoʻokahi, aia kekahi mau mea hōʻike i ka momona momona,ʻoi aʻe, hiki ke kōkua i ka hopena o ka maʻi. Manaʻoʻiaʻo ke kumu o kēia mea he hiki ke hoʻololi kokeʻia ka momona o nā momona ma mua o nā momona'ē aʻe. No laila, ua'ōleloʻiaʻoe e mālama pono i nāʻaila me nā momona polyunsaturated. E mālama iā lākou ma kahi maloʻo, pouli ma mua o ka weheʻana, a ma loko o ka pahu fīlī ma hope o ka weheʻana.
ʻO ka pilikia'ē aʻe me nā momona polyunsaturated,ʻo ia o nāʻano nui o ka momona polyunsaturated ,ʻo ka nui o ka momona omega-6 a mākou e hānai nei e hoʻonui i ka nui i nā makahiki i hala iho nei,ʻoiai ka nui o ka momona omega-3 eʻaiʻia e mākou. lalo. Manaʻo kekahi poʻe kumu i kēia hanaʻole ka mea e hoʻonui ai i ka mumū i loko o ko mākou kino, a me ka hoʻonuiʻana i ka hopena o nā maʻi maʻamau e like me ka maʻi o ka maʻi, diabetes, a me ka maʻi maʻi.
ʻO nā meaʻai i kiʻekiʻe ma ka momona polyunsaturated
ʻO nā kumu nui o nā momona polyunsaturated e loaʻa i loko o nāʻaila likeʻole, e like me kaʻaila o ka kānana, kaʻaila soya, ka mea'alapalapa pinepine a me nā hinuʻalani (ʻo ia hoʻi,ʻaʻole "high oleic"ʻaila) a me kaʻaila hinu.
Hiki keʻaila'iliala i ka momona omega-3. ʻO nā meaʻai'ē aʻe he nui nā momona polyunsaturated, he mauʻanoʻano a me nā nati, iʻa iʻa, a me nā mea i hanaʻia me kaʻaila, e like me ka mayonnaise a me ka palena palemele.