Ka Hanaʻana i ka Pōʻai o ka Pōʻaiʻona
Ua loaʻa i ka Fats kekahi'ōpalaʻino no nā makahiki. Ua ho'āhewaʻia ka momona no ka mea nui i ka nui, ka nui o ka cholesterol a me nā pilikia kino.
He nui nā meaʻai papaʻi lapaʻau a me nā kauka e hele ma luna o nā kaʻa ukali liʻiliʻi momona ma keʻano he pane i ka pohō kaumaha a me ka mālamaʻana i nā pilikia pili olakino. ʻAʻole hiki ke hoʻokaʻawale i kēia. Ua like ka like me ka hewa e pili ana i ka palena o ka'ōhūmohī, ua hoʻomoʻiʻia nā momona i loko o ka'ōpana o ka meaʻai maikaʻi no ka lōʻihi loa.
Ma kēiaʻatikala e hoʻomaopopo i ka kumu nui o ka momona eʻai i kēlā lā i kēia lā no ke olakino maikaʻi.
ʻO ke kino o ko mākou kino
ʻO ka momona kekahi o nā manikōlaniʻekolu e pono ai ke kino e hana i kahi kiʻekiʻe loa. ʻO ia hoʻi, he nui ka hapeneka e pono ai no ka mālamaʻana i ke olakino maikaʻi.
"E like me ka Dietary Reference Intakes i paʻiʻia e ka USDA 20% - 35% o nā calorie e hele mai mai ka momona." ʻO ke kumu o ka momona i loko o ko mākou kino no ka ulu a me ke uluʻana, ka ikehu , ka hōʻahoʻana i ka lāʻau, ka palekana o ko mākou kino, a me ka mālamaʻana i ke kelepona. nā membran.
ʻO ka hoʻomaopopo i ka waiwai nui o kaʻai ma kaʻai o nā lā a pau e hōʻike ai i ke kumu e ponoʻole ai e hoʻohuliʻia mai kā mākou meaʻai. ʻO ka momona kahi kumu waiwai o ka ikehu a hilinaʻiʻia i ka manawa o kā mākou mau hana . Hiki i nā'ōpū ke komo i nā molecule ikaika e hoʻohuli i ka hopena o nāʻiʻo i ka insulin a me ka paneʻana i ka hoʻolālā.
Ka momona maikaʻi e mālama pono i ke kino
Hōʻikeʻike maʻamau ka hōʻikeʻana i ka nui o ka momona i ka meaʻaiʻole i ke kaumaha a iʻole ka maʻi. Ua hōʻike mai nā haʻawina he keʻano o ka momona a me ka heluʻai i loko o ka meaʻai e pili nui.
ʻO nā momona maikaʻi e mālama i ke kino i ka wā e hanaʻino nā meaʻino i ke kiʻekiʻe o ka cholesterol a me nā hihia olakino. ʻAʻole i hoʻokumuʻia nā momona a pau e like me ka hoʻoleiʻana i nā meaʻino a mālama pono i ka pono e pono ai ke ola.
Me nā meaʻawaʻawaʻole e " ʻaiʻole i ka momona" , ua kāpae mākou i kaʻaiʻana i nā momona maikaʻi e pono ai ko mākou naʻau a me ke olakino. ʻOiai ke kohoʻana i nā momona maikaʻi eʻoi aku ka maikaʻi no kou puʻuwai, i ka wā e pili ana i kou piko,ʻo nā momona a pau e pili ana i ka helu hoʻokahi o nā calories.
ʻO ka mālamaʻana i ke kaʻina o ka mana a me ka heluʻana i ka momonaʻaʻole hiki ke kōkua wale i ka pohō kaumaha akā e hoʻonui i ke ola lōʻihi a me ke ola.
Ka momona maikaʻi
ʻAiʻia nā momona maikaʻi e like me ka momona o ka momona. ʻO kekahi mau pono olakino o nā momona maikaʻiʻole i hoʻonāukiʻia,ʻo ia ka hoʻohaʻahaʻaʻana i nā kiʻekiʻe o ka cholesterol toto, ka ho'ēmi liʻiliʻi a hoʻomahaʻia ka puʻuwai o ka naʻau. Loaʻaʻia nā momona olama i nā meaʻai mai nā mea kanu e like me nā lāʻauʻaila a me nā huaʻaila, nā peni a me nāʻanoʻano a he wai i loko o ka mahana wela. ʻEluaʻanoʻano momona i hoʻonāukiʻia:
- Ka momona momona:ʻIkeʻia hoʻiʻo ka wai momona ka wai ma ka lumi wela a paʻa akā i ka manawa e hoʻonāʻia. ʻO kaʻaila Olive paha ma ka piko o ka papa inoa momona maikaʻi loa. Hiki keʻikeʻia nā kiʻekiʻe kiʻekiʻe i nāʻoliva; ākea; nā kūmole; almonds; Nā huapalapala Brazil; pupule; nā mea kanu sesame; paukenaʻula; a me kaʻoliva, canola, a me kaʻalani.
- Ka momona momona: Uaʻike nuiʻia no ko lākou kuleana ma ka hōʻemiʻana i ke koko o ka cholesterol a me ka'ākea triglyceride. ʻO ka omega 3ʻonika momona he momona polyunsaturated nui i hōʻikeʻia e hoʻolako i nā pono waiwai kino. ʻO nāʻano meaʻai e like me nā iʻa momona, nā iʻa, nā iʻa, nā meaʻeleʻele, a me nā'ōpala a me nā walnuts. Ponoʻia ke loaʻa o ka Omega 3 mau momona momona mai nā kumu meaʻai ma mua o nā pāʻani a me kaʻaiʻana iʻelua mau kai o nā iʻa i kēlā me kēia pule.
ʻO nā meaʻino
Hoʻomaopopoʻia nā meaʻino i nā mea momona a iʻole Trans paha a hoʻonui i ka pilikia o ka maʻi ma ke kino o ke kanaka. Ua nui ka hoʻopaʻapaʻa a ua hoʻopiʻiʻia nā hoʻopiʻi ma luna o ke kumuhana momona. Ua hoʻopauʻia nā papahana kūikawā, "ʻo ka hōʻokiʻana i nā momona momona e hiki ke maikaʻi no ke olakino inā loli nā kānaka i ka momona momona me nā momona maikaʻi,ʻo ia hoʻi, nā momona momona." I ka mea liʻiliʻi loa, eʻai nuiʻia nā mea momona. ʻEluaʻano momona maikaʻi:
- 'Okoʻo momona: piliʻia i ka piʻiʻana o ka cholesterol toto, nā kiʻikuʻi i hōʻinoʻia, a me ka maʻi maʻi. Loaʻa nā momona momona ma nāʻano holoholona e like me kaʻiʻoʻulaʻula, kaʻaila moa, ka momona momona, nā hua a me nā momona momona i loko o ka lumi wela e like me nāʻaila o ka hinu. Hāpai ka "ʻAmelika American Association i ka mālamaʻana i nā momona momona i ka 7% o nā caloʻai wale nō."
- ʻO ka momona momona:ʻO kaʻino o ka momona momona a hanaʻia e ka hoʻomahaʻana i kaʻaila puna wai ma keʻano i kapaʻia he hydrogenation. Hana kēia hana i kahi hopena huaʻaiʻole a hāʻawi ponoʻole i nā meaʻai i kahi ola lōʻihi. Hoʻohuliʻia ka wai e ka wai i loko o ka meaʻai maʻa mau e like me ka margarine. Hoʻohana nuiʻia nāʻenehana Trans i nā haleʻaina a me kaʻoihana meaʻai no ka'ō'ōʻana, nā mea i kahuʻia, nā mea pākī, nā meaʻono'āpana, a me ka margarine. Hāʻawi ka "American Heart Association (AHA) i ka palenaʻana i ka momona momona i lalo o 2 mau kala i ka lā."
Nā kumuhana:
Ke Kulaʻo Harvard o ke ola kino, nā momona a me ke cholesterol: me nā meaʻino, me ka mea maikaʻi, 2015
National Academy of Science, Dietary Reference Intakes Macronutrients, 2002-2005