ʻIke piha o ka Full-Fat Paradox
Manaʻo aneiʻoe i ka momona momona momona a hoʻomāhuahua iāʻoe? ʻO kaʻoihana kēia no nā makahiki o nā noiʻi lawaiʻa lapaʻau a me nā loiloi kūponoʻole e hoʻoulu ana i nā manaʻo o ka poʻe kūʻai. He nui nā poʻe e noho mau ana i ka noʻonoʻo e pili ana i nā mea lawaiʻa a manaʻo i ka laweʻana iā lākou me nā hopena maikaʻiʻole o ka ola kino.
Hiki paha iāʻoe ke noʻonoʻo i ke ola me ka hulaʻole, ka waikake, aiʻole ka waiū waiū. Ua kānaluaʻia mākou e manaʻo i kēia mauʻano momona momona momona e hāpai i ka waiwai momona a me ka momona. ʻO nāʻano momona momona a me ka momona a me nā koho'ē aʻe e like me ka soy, ke raiki, a me ka waiūmona almond ua lawe i kahi o ka hana maoli. Eʻoi aku paha kēia mau kohoʻana?
Wahi a nā haʻawina hou aku nei,ʻo kaʻaiʻana i ka mea momona momona e mālama pono paha iāʻoe . ʻO ka meaʻoiaʻiʻo,ʻo ka mea i'ōleloʻia i kēia manawa,ʻo ka poʻe eʻai ana i nāʻano momona momona o nā hua laʻa, eʻoi aʻe ka paʻakikī ma mua o ka poʻe eʻai ana i ka momona momona. ʻO keʻano o ka hoʻohuliʻana i ka hana lawaiʻa, uaʻikeʻiaʻo ia kaʻona momona momona.
He aha ka momona o ka momona piha?
Ke hōʻike nei ka'ōkoʻomaʻa momona i nā mea momona a inā makemakeʻoe i nāʻano momona momona o nā hua lawaiʻa,ʻoi aku ka paʻakikī a maikaʻiʻole i ka mea eʻai ana i nāʻano momona. Ua pilikia ka hoʻopiʻiʻana i nā hua meaʻai. Pehea e kūpono ai eʻai i ka mea momona momona me ka pahuhopu e noho mau , ke hiki iā ia ke hōʻeha iāʻoe?
I mea e maikaʻi ai ka momona o nā meaʻai momona momona, ua paniʻia ka momona e ke kō a me nā mea'ē aʻe. Hiki iāʻoe ke manaʻo uaʻoi aku ka maikaʻi o ka yogurt momona, akāʻo kāu hana maoli e hoʻonui ana i ka nui o ke kō i kāuʻai. ʻO kaʻaiʻana i ka nui o ke kō e pili ana i ka waiwai ukiuki, ka momona, a me nā maʻi'ē aʻe e like me ka maʻi maʻi maʻi o ka maʻi.
Wahi a Dr. Kevin Campbell, ka mea hoʻonaʻauao i ka papa i hoʻopaʻaʻia i ke kula a me ka mea iʻikeʻia e ka poʻe kālai'āina, i ka manawa i hoʻemiʻia ai ka momona i ka meaʻai, hoʻonui nā kānaka i kā lākou waihona o nā waiʻalima a me ke kō. ʻO kaʻaiʻana i ka nui o ka wai a me nā'ōpona'okopala i hoʻoikaikaʻia ma hope o ka nui o nā pilikia o ke ola o ka lāhui, wahi a Campbell.
No ke aha mākou e manaʻoʻiʻo nei he kīnāʻole ka momona?
ʻO ka manaʻoʻiʻo kūpilikiʻi ka momona momona ma muli o nā makahiki he nui o ka noiʻiʻana a me nā'ōlelo kūikawā kahiko e hōʻike ana i nā momona piha i hoʻonui i ka cholesterol. Wahi a Caroline Passerrello, MS, RDN, LDN, Kōkā'ōlelo no ka Academy of Nutrition and Dietetics,ʻo ka 2010-2015 Dietary Guidelines for Americans e koi ana i ka momona momona i <10 pakeneka o nā calories a pau e hoʻonui i ka pono o ka pono.
Ma muli o ka momona momona piha i ka momona momona, ua hāʻule i loko o kaʻano o nā meaʻai e palena. Pono paha i kēia mau koi ke koi hou i nā hoʻopiʻi e pili ana i kaʻike mai nā hōʻike pilikino hou.
He aha kaʻu e manaʻo ai e pili ana i ka piha o ka momona?
Wahi a ke kālaika lapaʻau o ka Foundation Foundation of the British, nā meaʻai i waiwai i nā momona momona e hoʻonui i kāu LDL cholesterol (hewa cholesterol i loko o kou koko), e hoʻokomo iāʻoe i ka hopena no ka hōʻeha o ka naʻau a iʻole ka hahau. ʻAʻole paha i pololei loa kēia, a ma keʻano liʻiliʻi loa o ka'ōlelo, akā, hāʻawiʻia i nā haʻawina hou loa e pili ana i nā pono pilikino o ka momona momona.
Ke haʻi aku neiʻo Caroline Passerrello, ka mea'ulala kūikawā, aia kahi'ōnaehana e kū nei a me ka pukaʻana e hōʻike ana i ka laweʻana i ka waiu momona momona e kōkua maoli i ka hoʻolālā kaumaha. ʻO nā hopena'ē aʻe o ka ho'āʻoʻana e hōʻike i ka mea momona momonaʻole e hoʻonui i kou maʻi o ka maʻi maʻi maʻi maʻi a me ka maʻi diabetes.
ʻAʻoleʻikeʻia i kēia manawa ka hanaʻana o nā mea momona a pau. Eia kekahi laʻana, ua nānāʻia kahi hoʻokahi o nā mea iʻikeʻia i ka momona i ka meaʻai e hōʻike ana i kaʻiʻoʻulaʻula i ka waiu. ʻO nā hualoaʻa i hōʻikeʻia nā'āpana momona momona mai kaʻiʻo mai i loaʻa ka maʻi o ka maʻi o ka maʻi ma muli o ka nui o nā mea momona momona o ka waiū e hoʻemi ai i ka hopena.
Hōʻikeʻia ka momona i loko o ka waiū a nui loa paha i ka LDL cholesterol (hewa cholesterol) akā hoʻonui lākou i ka HDL cholesterol (ka cholesterol maikaʻi). Eia kekahi,ʻo ka hoʻopaʻi ma waena o ka LDL a ka HDL cholesterol e waiho i ka cholesterol piha i HDL cholesterol me ka loliʻole, aiʻole lalo iki.
Nā Pono Pono a me nā meaʻono
He meaʻai kūpono ka meaʻai i ka meaʻai no nā makahiki he mau makahiki, a he hapa o nāʻoihana meaʻaiʻoihana i nā'āina he nui. He punawai waiwai ia o nā meaʻai me ka calcium, ka protein, potassium a me nā phosphorus.
ʻO nā meaʻai i ka meaʻai i ka 52-65 pakeneka o kāu mālamaʻana i nā meaʻai i kēlā me kēia lā no ka mea konupūmā a me 20-28 pakeneka o kāu pono kīpona. He mea nui loa kēia no ka ola o ka iwi a me ka uluʻana o kaʻiʻo. Eʻoi aku ka maikaʻi o ka loaʻaʻana o kēia mau meaʻai mai kaʻaiʻana i nā mea momona i piha i ka momona i ka hoʻohālikeʻana i nā kohoʻana o nā meaʻaila kai haʻahaʻa?
No ke aha eʻai ai i ka momona nui kaʻoi aku ka maikaʻi
ʻO kaʻaiʻana i ka waiu momona momona ka hōʻikeʻiaʻana i nā meaʻai kūpono he mea paʻakikī e loaʻa mai i nā meaʻai momona a momona paha. He mea'alapona ka meaʻai o ka meaʻai i ka meaʻai a me ka hoʻohuiʻoleʻia o nā meaʻai i ka hoʻohālikelikeʻana i nā mana momona. E hoʻomanaʻo,ʻo kaʻaiʻana i ka nui o ke kōpaʻa e hāʻawiʻia i ka waiwai waiwai, ka momona, a me nā pilikia kino'ē aʻe.
Wahi a ka noiʻi,ʻo keʻano o nā waiʻona momona momona (SFA) i loaʻa i loko o nā meaʻai i ka meaʻai ka mea hiki ke mālama pono i ka pale o ka maʻi maʻi. Hoʻomaopopoʻia ka mea momona momona ka mea e hoʻemi ai i kou pilikia o ka maʻi maʻi me ka momona. ʻO ka maʻiʻeha ka maʻi me keʻano o ka cholesterol kiʻekiʻe, ke koko kiʻekiʻe, ke koko koko kiʻekiʻe, a me ka kaumaha i hiki iāʻoe ke hoʻonui i ka maʻi o ka maʻi maʻi a me ka maʻi diabetes.
ʻO kaʻaiʻana i ka waiu momona momona e hōʻikeʻia nā hoʻolaha olakino lehulehu e like me ka pohō kaumaha. ʻO Caroline Passerrello, MS, RDN, LDN, e'ōlelo ana i kaʻaiʻana i nā meaʻai momona momona i loko o ka pōʻaiapili o ka'ōʻai meaʻai kaulike i ka manawa hiki ke hāʻawi i ka hoʻonuiʻana i ka paʻakai. ʻO kēia ka mea e hiki ai i nā manaʻo nui o ka piha piha a me ka loaʻaʻana o ka calorie iki paha, e'ōlelo anaʻo Passerrello.
Ua hōʻikeʻia kahi hoʻokahi i ka momona momona piha i nā meaʻai a me nā mea'ē aʻe no ke olakino maikaʻi. Ke laʻana, ua hōʻikeʻia nā māmā waiū i loko o nā enzymes e kaohi ai i nā kiʻopa momona. Ua'ōleloʻia kēia hopena hoʻopunipuni i hiki i ka hoʻoemiʻana i ka momona a me ke koko kiʻekiʻe.
Hōʻike Hōʻoia Hōʻike Hou Nā Kūlohelohe Loa
I kēia mau lā, ua hoʻokahuaʻia kekahiʻano kūpono i ka'ōkoʻomaʻa momona momona. ʻAʻole i kākoʻo nā hōʻike hou i ke kuhiakau i ka momona momona e kōkua i ka momona, maʻi maʻi, aiʻole ka pilikia o ka naʻau.
Hoʻokahi o nā mea i paʻiʻia ma ka European Journal of Nutrition ka nānāʻana i ka pilina ma waena o ka momona momona a me ka maʻi nui, ka maʻi o ka maʻi, a me ka maʻi maʻi. Ua hōʻikeʻia nā hopena ma ka helu 11 o nā papahana 16 e nānā ana i ka kū'ēʻole i ke kuhiakau i ka momona o ka momona. ʻO kaʻoiaʻiʻo,ʻo ka hapanui o nāʻike noiʻi i hōʻike i kaʻaoʻao'ē aʻe aʻaʻole hoʻi i pili i ka momona momona a me ke kino momona. Ua hōʻikeʻia nā hōʻikeʻana i kaʻaiʻana i ka waiʻu momona ma waena o nā'ōʻaiʻai meaʻai maikaʻiʻole i ka maʻi o ka maʻi a me ka maʻi maʻi.
ʻO kahi hui nui o nā hui eʻimi ana ma kahi o 15,000 mau poʻe iʻimi i ka hui o kaʻaiʻana i nā meaʻai me ka maʻi maʻi. ʻO nā hopena o kēia hōʻike e hōʻike mai ana i ka laweʻana i nā meaʻai,ʻo ia hoʻi nā hua o ka mea momona momona, hiki ke hoʻemi i ka pilikia o ka maʻi maʻamau i waena o nā makahiki āpau a me nā mākua.
ʻO kahi mākaʻikaʻi nui o nā papahana hoʻolālā kūkomo iʻikeʻia i ka hopena o nā mea lawaiʻa a me ka momona momona ma ka maʻi maʻi maʻi a me ka maʻi. Ua hōʻikeʻia nā hopena i ka loaʻaʻole o ka hopena o ke olakino no kaʻaiʻana i nā mea laʻa momona momona. Ua hoʻokūkīʻia nā kumuhana i lalo:
- ʻAʻole mālama kaʻikepili i nā hua laʻa momona kiʻekiʻe me ka loaʻaʻole o ka hopena o ke olakinoʻole i nā maʻi o ka maʻi koko a me ka maʻi pili i ka maʻi pili i ka maʻi.
- Hōʻike kaʻikepili i nā waiʻona momona momona (SFA) ma nā huameʻa e like me ka waiū, ka cheese, a me ka yogoma e kōkua i ka hellesterol lalo. ʻO ka hui pūʻana o nā peptides olako waiū, nā minela, a me ka momona i nā hua meaʻai i hanaʻia e kōkua i kēia hana cholesterol.
- ʻOiai he mea e pono ai ka noiʻi hou e pili ana i ka hanaʻana o ka meaʻai i ka hoʻolālā,ʻo kaʻikepili mai nāʻikeʻana he nuiʻole ka momona o ka momona i ka liʻiliʻi liʻiliʻi.
- Hōʻikeʻia ka mālamaʻai i ka hopena o ka insulin a me ka glucose i loko o ka wā pōkole, akā, e pōmaikaʻi paha ma ka wā lōʻihi. Makemake houʻia ka noiʻi hou aku.
- Pono e noiʻi hou aku i ka hoʻohanaʻana o ka meaʻai i ka hoʻoiho koko a me ka hana hana.
Nā Pūnaewele Mea Mea Lahui Kahua
Aia ka nui o nā hōʻike e hōʻike ai i kaʻaiʻana i ka mea momona momona e hiki ke kōkua iāʻoe e leʻaleʻa a olakino. ʻO kaʻaiʻana i nā mea meaʻai a me nā mea hana he mea kōkua ka mālama i nā iwi ikaika a kākoʻo i ka uluʻana o ka ulu . E like me ia me ka hoʻonohonohoʻana i kaʻai pono,ʻo ka laweʻana i ka nui o ka nui o nā meaʻai he mea nui ia no ka ola maikaʻi. A ua'ōleloʻia hoʻi e kūʻai i nā mea lawaiʻa iʻa no ka paleʻana i nā hormones a me nā lāʻau'alopelo. Eia nā kumuhana momona momona maikaʻi loa:
- ʻO ka Milk Yogurt -ʻoi aku ka maikaʻi ma mua o nāʻano non-momona,ʻo ka waiu milk yogurt he kumu waiwai nui o ka calcium a me ka protein. ʻO kēlā me kēia 8 a. e lawelawe ana i loko o 140 mau calories, 8 grams o ka protein, 11 grams o nā kiʻikuhi, 8 grams o ka momona, a me 275 mg o ka momona.
- ʻO ka mea kanuʻonika a me ka meaʻono a me ka'ōmole,ʻo ka waiū holoʻokoʻa e hāʻawi i nā mea inu haʻahaʻa me nā kumu waiwai maikaʻi lehulehu. ʻO kēlā me kēia 8 a. ia i loko o 149 calories, 8 grams o ka protein, 11 grams o nā kiʻamika, 8 mau momona, a me 275 mg. o ka kaluka.
- ʻO nā puaʻa piha piha (me ka pua liʻiliʻi) - nā mea lawaiʻa i hanaʻia mai ka waiū a loaʻa i loko o nāʻano kala, nā meaʻono, a me nā leka. ʻO ka paʻakikī maikaʻi o ka hīnaʻi he loli nui loa a kauʻia ma kaʻano o ka cheese. ʻO kēlā me kēia 1ʻoi aku i ka cheddar cheese e pili ana i 114 calories, 7 grams o ka protein, .4 mau kelikoa, 9.4 mau momona o ka momona, a me 202 mg o ka calcium. ʻO kēlā me kēlā me kēia kīʻaha kapu-1 he 220 nā calories, 25 grams o ka protein, 7 grams o nā'ōpona'okikomo, 9.7 grams o ka momona, a me 187 mg o ka calcium.
- Butter - kahi hua laʻa i loko o ka 80% o ka momona. ʻO kēlā me kēia 1 tbsp lawelawe e komo ana i 102 mau calories, .1 grams o ka protein, 0 maumu o ka waiʻalea, a me 12 grams o ka momona. ʻOiaiʻaʻole kahi kumu maikaʻi o ka mea konaiki,ʻo ka wai maoli maoli he mau momona momona liʻiliʻi e hōʻikeʻia ana e hoʻemi i ka hoʻonaehoʻana i loko o ka'ōnaehana'ōpiopio. ʻO ka pailaʻo ia kekahi mau huaʻala a me nā minela.
Kōkua kōkua a me nā mea hoʻohana
Kākoʻoʻo Caroline Passerrello MS, RDN, LDN i ka hoʻomanaʻoʻana i nā calories a pau a me nā momona a pau, e like me ka momona o ka momona inā hoʻololi i ka mea momona momona. Aia kaʻimi a me ka Dietetics e pili ana i ka huliʻana a me ka'ōleloʻana me kahi meaʻai meaʻai a me ka meaʻai meaʻai ma kāu wahi.
> Kālā:
Jean-Philippe Drouin-Chartier et al., Ka Aʻo pihaʻana i ka hopena o ka meaʻai Food Food a me ka momona momona ma ka maʻi Cardiometabolic, Hoʻonui i kaʻaiʻana , 2016
> Kratz M et al., Ka pilina ma waena o ka momona momona a me ka maʻi nui, ka maʻi a me ka maʻi maʻi. ʻO ka European Journal of Nutrition , 2013
> Michele Drehmer et al, Ka nui a me ka momona-nui, akāʻaʻoleʻole ka momona-nui, nā meaʻai huahua lapaʻau i hoʻohui pūʻia me ka maʻi paʻi pūpikipiki i nā mākua, ka puke moʻolelo o ka nutrition , 2016
> Rozenberg S et al. Nā Hua o nā Hua Laʻa Lapaʻau ma ka Haukapila: Huakaʻi a me nā Kūʻiʻo-He'ōlelo mai ka Bone Club Belgian a me ka European Union for Expectations Clinical and Economic of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases. Hoʻopiliʻia nā Kānāwai Kuleana . 2016
> Schwingshackl L et al. Ka hoʻohanaʻiaʻana o nā huahanaʻenehana ma ka pilinaʻana i nā hoʻololiʻana i nā Variables Anthropometric i nā Haumāna Kūʻokoʻa: Ka Manaʻo Pūnaewele a me ka Meta-Analysis o kaʻIke Koleka. PLOS ONE . 2016
> Thorning TK, et al. Milk a me nā hua puaʻa: maikaʻi a maikaʻi paha no ke ola kanaka? ʻIkeʻia kaʻike holoʻokoʻa o nāʻikeʻepekema. Nānā Food & Nīnau . 2016