Hāʻawi ka momona i keʻano waiwai a me kaʻono. ʻO nā meaʻai i loko o nā mea nui loa,ʻo ia nō kaʻai, ka lawaiʻa, nā hua, nā nuts a me nāʻanoʻano. ʻO nā hiʻohiʻona maʻamau o nā meaʻai kuke e like me kaʻailaʻaila , ka paila, ka canola, ka pata, ka margarine, a me ka pōkole.
Ponoʻoe eʻai i nā momona - pono nā momona maikaʻi no ke kino maikaʻi. Akā, ponoʻoe e pale i kekahi mau momona. ʻO keʻano,ʻo nā mea momona maikaʻi e ho'āla i kāu cholesterol a hoʻonui i ka mumū.
ʻO ka mea mua, he Kelekema
ʻO ka momona o nā meaola hoʻokahi i kapaʻia he'aleko momona,ʻo ia nā kaulahao o nā kumuma kalauma me nā oxygen a me nā hydrogen. Hoʻokomoʻia nā'ōpona kalapona i nā molekona'alekole ma nā pākahi a iʻole i ke kaula.
ʻO nāʻano momona ka nui o ka lōʻihi. ʻO nā'āpana momona liʻupuʻu heʻelua aʻehā mau carbon carbon; ʻo ka'āpana kaula liʻiliʻi heʻeono a he 12 mau pūkuniahi kalapona,ʻo ka nui o nā'eleʻa momona he 14 a 18 mau kāmaʻa kala. ʻO kekahi mau'āpana momona he 20 mauʻohe carbon.
ʻO nā momona momona ka māmā a me ka hoʻomahaʻole. ʻAʻole nāʻawaʻawa momona i kaupaonaʻia ma waena o kekahi o nā carbon carbon i loko o ke kaula. ʻO nāʻepa momona momona ka paʻakikī ma ke ana wela (e noʻonoʻo i ka momona ma kaʻiʻoʻulaʻula). ʻO nā'āpana momonaʻaʻole i hoʻohālikeʻia he hoʻokahi aʻoi aʻe paha nā kaulahao i loko o ke kaula hao carbon. Hoʻopiliʻia nā'āpana momona momona i hoʻokahi palapala pilikino, aʻelua aʻoi aku paha nā'āpana momona polyunsaturated.
ʻO nā'āpana momona i hoʻowahāwahāʻia i kekahi manawa e ke kūlana o nā kaula paʻa i ka kaula hao carbon.
ʻO nā inoa omega-3, -6 aiʻole -9 e pili ana i nā wahi o ka hoʻopaʻa lua mua i loko o nā'ōmaila'enela momonaʻekolu.
ʻO ka monounsaturated a me ka polyunsaturated waiʻona momona he wai i loko o ka lumi wela (e noʻonoʻo i kaʻailaʻaila).
Hiki i nā'āpana momona momonaʻole ke loaʻa nāʻano kumuʻeluaʻelua o nā mana hydrogen e waiho nei ma kēlāʻaoʻao a me kēiaʻaoʻao o nā kaula kaulike.
Hoʻoiliʻia kēia mau inoaʻo "cis" a "trans" configurations. ʻO nā hoʻohālikelike Cis nā mana o ka hydrogen ma kaʻaoʻao like o ka mole. ʻO nā hoʻopunipuni Cis e hoʻohālike ai i ka mole e like me ia. ʻO nā trans configurations he mauʻano hydrogen ma nāʻaoʻao'ē aʻe o ka mea hoʻopaʻa lua, e hāʻawi ana i ke mole i kahi hua'ōlelo, e like me nā mea momona.
ʻO ka momona (a me ka cholesterol - heʻano waiwai nui i hanaʻia e kou ate, akā hele kekahi ma kāuʻai) he mau hana nui, e like me:
- Ka hoʻopiliʻia o nā kino kino
- Nā kikowaena o ka paʻaʻana o ka membrane
- ʻO ke aʻoʻiaʻana o nā hormones steroid
- Ka mālama pūnaewele
- Ke uhiʻiaʻana mai ke anu
- Lawe i nā huaʻai momona-momona A, D, E, K
Nā momona maikaʻi a me nā meaʻino
ʻOi aku kekahi momona no kou olakino ma mua o nā mea'ē aʻe. ʻO nāʻano momona momona a polyunsaturated ka mea maikaʻi loa, a heʻino nā momona i piha i ka momona. ʻO ka nui o nā momona polyunsaturated i loaʻa i nā mea kanu, e like me nāʻanoʻano, nā nati a me nāʻaila. ʻO ka iʻa a me ka iʻa ka waiwai nui i nā momona polyunsaturated. ʻO kaʻaila olive , ka canola , ka avocado, a me nā nūpī kekahi mau momona momona momona, nā mea maikaʻi no kou naʻau a me nā kīʻaha koko.
ʻO nā momona maikaʻi kekahi mauʻano momona a me nā momona.
ʻO ka poʻe eʻai ana i nā momona momona o nā meaʻulaʻula, e loaʻa ka kiʻekiʻe o ka cholesterolʻoi aʻe ma mua o nā kānaka eʻai ana i nā meaʻai nui. ʻOiai lākou i ke kūpono no ka hoʻomāmā a me ke maʻi maʻi maʻi. Akā naʻe,ʻaʻole maopopo ināʻanoʻino nāʻano momona momona.
Akā, akā,ʻo ka maikaʻi loa o ka momona. Hoʻokumuʻia ka nui o nā'eneʻena i ka wā e hoʻokomoʻia ai ka wai i loko o nāʻaila lāʻauʻaila wai e hoʻolilo iā lākou i ke kūpaʻa.
ʻO kekahiʻano o ka margarine lāʻau i loko o nā momona he nui, aʻo kekahi mau mea i hoʻonālā nuiʻia e loaʻa ka palaʻa. ʻO kekahi o nā meaʻokoʻa i loko o nā hua puaʻa; akā naʻe,ʻaʻole lākou e manaʻoʻino e like me nā trans-fats i hanaʻia i hanaʻia.
ʻO kaʻaiʻana i ka meaʻai maikaʻi e ponoʻoe eʻai i nā mea momona a me nā momona momona a me ka nui o nā momona polyunsaturated a monounsaturated. I kēia hebedoma e hele anaʻoe ma kaʻaoʻaoʻelua.
Ke hōʻike nei ka'Ahuālā oʻAmelika Huipūʻia e pili ana i ka 30 pakeneka o kāu mau calorie mai nā momona, akā nui ka poʻe iʻai i ka momona i kēlā. Hiki iāʻoe ke hoʻomaka ma ke kohoʻana i nā mea momona a me nā mea momonaʻole ma ka hale kūʻai kūʻai a ma ka kohoʻana i nā meaʻai i nā mea momona. ʻO ka maʻamau, ponoʻoe:
- Eʻokiʻoki i nāʻalani māmā a me nā loleʻaʻahu.
- E pale i nā mea i kōlehuʻia.
- E pale i nā mea iʻaiʻia i kaʻina (a iʻole paha e heluhelu i nā lepili e koho i nā huahana me ka mea liʻiliʻi o ka momona a pau).
- Maiʻaiʻoe i nā meaʻai momona e kiʻekiʻe i ke kō a me ka momona.
- E hoʻohana i ka meaʻaila meaʻole a me ke koʻi lāʻau kahi mea kanu ma kahi o ka baila a me kaʻaila.
- E koho i nā pīkī a me nā pōkeke i emi iho i ka momona ma mua o nā'āpana hana.
'Aiʻa kaʻiʻo o ke kino i nā momona momona,ʻo ia hoʻi kaʻokiʻoki o nā mea momona a me ka pipi o ka honua. ʻO nā puaʻa, nā mea lawaiʻa e like me kaʻaila, ka waiū a me ka waiu a pau, nāʻenehana'ōhumu a me kaʻaila niu, ua kiʻekiʻe i ka momona.
ʻAʻole kēia mau "meaʻaiʻino," akā ponoʻoe e nānā i ka nui o kāuʻaiʻana i kēia mau huahana. Hoʻomākaukauʻia nā meaʻai o ka lama, nā'īlio wela, nā kui, a me ka puaʻa he kiʻekiʻe loa i loko o nā momona momona (a he mau mea kino nā meaʻino iāʻoe), a pono eʻaeʻia.
Eia kekahi mauʻanuʻu e hiki iāʻoe ke hana e hōʻemi i ka hoʻohanaʻana i nā momona momona:
- E koho i ka momona momonaʻole aiʻole ka momona liʻiliʻi, ka kuliko, a me ka paʻakai i kēlā lā i kēia lā.
- Maile i ka momona o nā meaʻulaʻula ma mua o ka 'aiʻana a iʻole e koho i nāʻiʻo lean.
- Eʻai i kaʻiʻoʻala waleʻelua aʻekolu paha i kēlā me kēia pule.
- E hoʻomanaʻo i ka mea lawelawe i ka meaʻulaʻula e like me ka nui o kahi papa kāleka.
- E koho i nā moa (hoʻokaʻawale i kaʻili), a me nā iʻa i nā manawa a pau. ʻOhu,'ōmole a me nā moa broil, a me ka iʻa, akā, mai pāʻina.
- E hōʻole i nā meaʻai i'ōwili a paʻiʻia. Ua kiʻekiʻe lākou i nā calorie a me nā momona maikaʻi.
- Eʻai hou i nā lemu e like me nā pīkī maloʻo, me ka soy a me nā lelo. Aia lākou i ka nui o ke kino a me ka fiber,ʻaʻohe momona momona.
Hiki keʻaeʻia nā Trans transtains ma ka kohoʻana i ka margarineʻaʻole i hanaʻia me ka trans fats (heluhelu i ka lepili Nutrition Facts - pono e hōʻike i kaʻole o nā lawelawe o ka momona momona aʻo nā mea i hanaʻole e hōʻoki i ka "mauʻaila hinu i hoʻokaʻawaleʻia." nā meaʻai i hanaʻia e like me nā kīʻaha pipi, nā'āpana tortilla a me nā kope'āhihi i'ōwiliʻia i ka momona o ka momona, a me nā meaʻai'ē aʻe iʻaila me ka momona o ka momona, aʻo ka nui o ia mau meaʻai i ke kiʻekiʻe i ke kō, no laila hāʻawiʻoe iā lākou i ka hebedomaʻelua.
ʻO ka hinuʻo Olive kahi punahele kaulana o ka waiʻona momona monounsaturated a he mea nui ia o ka meaʻai Mediterranean , e pili ana me ke olakino maikaʻi. ʻO kaʻailaʻoliva hou he mea maikaʻi loa no ka mea he mau waihona phytochimics nō hoʻi i kapaʻia he polyphenols e pono ai i kou kino.
ʻO kaʻaila Canola, nā nuts, a me nā avocados kekahi mau momona momona. Hiki i ka'ōlaʻa keʻo ke loaʻa iā Canola, no laila e pono ai no ka kukeʻana a me ka kukeʻana. ʻOkoʻa kekahi mea waiwai i loko o ka protein a kōkua iāʻoe e mālama i ka piha i waena o nā meaʻai. Eia kekahi mau manaʻo no ka hoʻonuiʻana i nā momona momona i kāuʻai:
- ʻO kāu huamata me kaʻailaʻaila a me ka vineka balsamic.
- ʻO ka huiʻaila Oliveko i kāu mau mea kanu punahele.
- E hoʻopili i nā'āpana o ka avocado i nā huamoa a me nāʻalani.
- Eʻoliʻoli i ka pūʻalima o nā huaʻai e like me ka'ōʻai waena o ka palaoa.
- E hoʻomoʻi i nā'āpana haʻalulu i kahi pola o ka oatmeal, i kāu saladi, aiʻole ma luna o kahi kīʻahaʻaoʻaoʻaoʻao.
ʻEluaʻano o nā momona polyunsaturated i kapaʻia he omega-3'eleʻa momona a me omega-6ʻepa momona. Loaʻaʻia ka momona-3 mau momona i nā iʻa, nā huaʻania chia , ke olonā, ka soy, ka walnuts a me kaʻaila canola. Loaʻa kaʻona o Omega-6 ma keʻano o nā nūpepa, nāʻanoʻano, nā'ōpala a me nāʻaila. ʻO ka nui o nāʻiʻoʻulaʻulaʻeleʻele i loko o nā momona polyunsaturated, akā nā holoholona i hānaiʻia ma kahi mauʻu ma kahi o ka hānaiʻana i ka palaoa i loaʻa i kaʻiʻo i loaʻa nā momona momona a me ka momona o ka momona.
ʻAʻohe pahaʻoe eʻai i nā momona omega-6 keʻoleʻoe eʻai i ka mea momona momona. ʻO nā'eleko momona he omega-6 ka mea maʻamau i kahiʻoihana o ka'Aihana (linoleic acid i loko o kaʻailaʻaila a me ka waiuma linoleic i hoʻohuiʻia i ka waiū a me kaʻiʻo), akā,ʻo ka nui o nā mea momona omega-3. Manaʻo nā kānaka he nui heʻai i kaʻai me ka nui o nā momona omega-6 a he kakaikahi omega-3 i hoʻonui i kou pilikia no ka maʻi a me ka maʻi mau. Hiki iāʻoe ke hoʻoponopono i kēlā kohoʻoleʻana ma ka kohoʻana i nā mea nui keu omega-3:
- E koho i kaʻaila canola ma mua o kaʻaila hinu a iʻole kaʻaila minamina no ka kukeʻana a me ka kukeʻana.
- E kāpīpī i nā hua līlū i kāpalaʻia i kāu mau moa.
- E lawe i hoʻokahi pune kene o kaʻaila o nāʻano līlū e like me ka waihona o kēlā me kēia lā.
- Eʻai i nā iʻaʻelua aʻekolu manawa i kēlā me kēia pule. ʻO ka Salmon, ka tuna, a me ke kēpau ua waiwai nui i ka omega-3 mau momona.
- Noʻonoʻoʻo Soy i nā protein a me omega-3ʻonika momona. E ho'āʻo i ka topa ma kahiʻoluʻolu.
- Eʻoliʻoli i nā walnuts a iʻole nā hua'akena i'ōpala. Loaʻa iā lāuaʻelua mau mea nui o ka omega-3ʻonika momona.
Nā kumuhana:
"Nā Dietary Guidelines no nāʻAmelika," Ke KeʻenaʻOihana Ola a me nā lawelawe kanaka. Ianuali, 2010. Loaʻa iāʻApelila 13, 2016. http://health.gov/dietaryguidelines/2010/.
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." HāhāʻEhā. Waimanalo, HI. Wadsworth Pub Co. 2005. Accessed April 13, 2016.