He mea ʻino maoli anei nā momona no ko kākou kino? E ʻike pono kākou!

He nui ka poʻe o kākou e hopohopo iki i ka lohe ʻana i ka huaʻōlelo "momona" a i ʻole "ʻaila," ʻeā? Lohe pinepine kākou i nā mea e like me, "Mai ʻai i nā meaʻai momona, e hoʻomomona lākou iā ʻoe," a "E hoʻokiʻekiʻe lākou i ka cholesterol." Akā, ua ʻike anei ʻoe ʻaʻole maikaʻi ʻole nā ​​ʻano momona a pau no ko kākou kino? ʻOiaʻiʻo, he mea nui kekahi mau ʻano momona no ko kākou kino e noho olakino. No laila, i kēia lā, e kāpae kākou i nā manaʻo kuhihewa e pili ana i kēia mau momona a kamaʻilio wale e pili ana i ka ʻoiaʻiʻo.

I ka ʻōlelo maʻalahi, he aha nā momona?

ʻO ka momona kekahi o nā meaola nui ʻehā e pono ai ko kākou kino. ʻO nā mea ʻē aʻe, ʻo ia ka protein, nā carbohydrates, a me ka wai. Kāhea mākou i kēia mau macronutrients.

ʻO ke ʻano nui o nā momona, ʻo ia ko lākou nui o ka calorie. ʻO ia hoʻi, i ka hoʻohālikelike ʻia me nā meaola ʻē aʻe, he nui loa ka nui o ka calorie o ka momona no kēlā me kēia gram. E noʻonoʻo e pili ana i ia mea, he 4 wale nō calorie o ka gram o ka protein a i ʻole ka carbohydrate. Akā, he 9 calories o ka gram o ka momona. ʻOi aku kēia ma mua o ka pālua.

He aha ka hana a ka momona i loko o ko kākou kino?

He kuleana koʻikoʻi ko ka momona i ko kākou kino. Hana ʻia nā paia o kēlā me kēia cell i loko o ko kākou kino i nā waikawa momona. Kōkua pū ka momona i ka mālama ʻana a me ka lawe ʻana i kekahi mau mea ma ke kino holoʻokoʻa.

ʻO kahi laʻana maikaʻi nā huaora momona-hoʻoheheʻe ʻia. Ua lohe paha ʻoe i nā huaora A, D, E, a me K. He mea nui ka momona no ko mākou kino e omo pono i kēia mau huaora.

Eia kekahi, kōkua ka momona iā mākou e māʻona ma hope o ka ʻai ʻana, a i ʻole "māʻona." ʻO ia ke kumu o ka ʻai ʻana i kahi meaʻai momona iki e hoʻomāʻona koke ai iā mākou.

He aha nā ʻano momona nui?

Hoʻokaʻawale pinepine mākou i nā momona i nā "momona maikaʻi" a me nā "momona maikaʻi ʻole." Akā ʻoi aku ka paʻakikī ma mua o kēlā. Ma ke ʻano ʻepekema, ʻehā ʻano nui o nā momona i nā meaʻai a mākou e ʻai ai.

E nānā kākou i kēia mau ʻano me nā kikoʻī hou aku.

1. Nā Momona ʻAʻole i Hoʻopiha ʻia - "Nā Momona Maikaʻi"

ʻO kēia nā mea a mākou e kapa nei he "nā ʻaila maikaʻi." He wai lākou i ka mahana o ka lumi. He maikaʻi loa lākou no ke olakino o ko mākou puʻuwai. ʻElua ʻano o lākou:

• Nā momona monounsaturated: Kōkua kēia i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole (LDL cholesterol) i loko o ko mākou kino.
• Nā momona polyunsaturated: ʻO kēia mau mea , ʻo Omega-3 a me Omega-6 nā ʻano momona ʻelua e pono ai ko mākou kino akā ʻaʻole hiki ke hana iā ia iho. No laila, pono mākou e loaʻa iā lākou mai ka meaʻai. Nui ka Omega-3 i ka ʻaila iʻa a he mea nui loa ia no ka hana o ka lolo a me ke olakino o ka puʻuwai.

2. Nā Momona Kūpaʻa - "Nā Momona e Palena"

He mau momona paʻa kēia i ka mahana o ka lumi (e.g. ʻaila niu, pata). ʻOiai ke kapa nei mākou i kēia mau "ʻaila maikaʻi ʻole," ʻaʻole lākou he mea ʻino i nā liʻiliʻi liʻiliʻi .

Eia nō naʻe, ʻaʻole maikaʻi ka ʻai ʻana i ka momona momona nui loa . No ka mea, inā ʻoe e hana pēlā, e piʻi aʻe ka pae o ka cholesterol maikaʻi ʻole (LDL) i loko o ke kino, a i ka hala ʻana o ka manawa, e piʻi aʻe paha ka pilikia o ka maʻi puʻuwai a me ke ālai ʻana o nā kīʻaha koko. ʻO ia ke kumu e aʻo aku ai nā kauka i ka ʻai ʻana i kēia mau mea ma ke kaulike a me ke kaulike.

3. Nā Momona Trans - "Momona ʻino loa"

ʻO kēia ke ʻano momona weliweli loa a ʻo ia ka mea a mākou e pale loa ai. Hana ʻia nā momona trans i hana ʻia ma ka hoʻohui ʻana i ka hydrogen i nā aila mea kanu wai e hoʻopaʻa iā lākou (hydrogenation). Hoʻohana ʻia lākou e hoʻonui i ke ola o nā meaʻai a e hoʻololi i ka ʻono.

Hoʻokiʻekiʻe nā momona trans i ka pae o ka cholesterol maikaʻi ʻole (LDL) me ka hoʻohaʻahaʻa ʻana i ka pae o ka cholesterol maikaʻi (HDL). Hoʻonui nui kēia i ka pilikia o ka maʻi puʻuwai. No kēia kumu, ua pāpā nā ʻāina he nui a puni ka honua i ka hoʻohui ʻana i nā momona trans artificial i nā meaʻai.

No laila, he mea maikaʻi maoli anei nā meaʻai "haʻahaʻa momona"?

He nīnau kēia a ka poʻe he nui e nīnau ai. Ke hele ʻoe i kahi hale kūʻai, nui nā ʻano yogurt, waiū, a me nā biscuits i kapa ʻia ʻo "Low-Fat". Manaʻo mākou he olakino loa kēia mau mea. Akā, ʻaʻole ia ka hihia i nā manawa a pau.

E noʻonoʻo e pili ana i ia mea, ke hōʻemi ʻoe i ka momona i loko o kahi meaʻai, nalowale pinepine kona ʻono. No laila he aha ka hana a nā ʻoihana meaʻai? No ka hoʻihoʻi ʻana i kēlā ʻono i nalowale, hoʻohui lākou i ke kō, ka paʻakai, a i ʻole nā ​​​​​​kalapona ʻē aʻe. No laila, ke ʻai nei paha ʻoe i kahi mea āu e manaʻo nei he haʻahaʻa ka momona, akā he kiʻekiʻe paha ke kō. I ka hala ʻana o ka manawa, hiki i kēia ke hoʻonui i kou pilikia o nā maʻi ʻē aʻe, e like me ka Type 2 Diabetes.

He aha kou manaʻo no nā meaʻai momona kiʻekiʻe?

Aia kekahi mau ʻano ʻai, e like me ka ʻai ketogenic, kahi e hōʻemi nui ai i nā kalapona a hoʻonui i ka ʻai ʻana i ka momona a me ka protein. He mea maikaʻi paha kēia no kekahi mau kūlana olakino (e.g., refractory epilepsy).

Eia nō naʻe, ʻaʻole kūpono kēia ʻano ʻai kūikawā no nā kānaka a pau. No kekahi poʻe, ʻo ka hahai ʻana i ia ʻano ʻai momona kiʻekiʻe hiki ke kau i ke kaumaha hou aʻe ma ke akepaʻa a i ʻole nā ​​puʻupaʻa. No laila, mai hahai i ia mau ʻano ʻai kūikawā me ka ʻole o ke kamaʻilio ʻana me kāu kauka.

Inā he mau nīnau kāu e pili ana i ka meaʻai a me ka meaʻai ponoʻī, a manaʻo ʻoe ua huikau, he mea maʻamau ia. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke ʻike i kāu kauka ʻohana a kamaʻilio e pili ana i kēia. Hiki iā ia ke alakaʻi iā ʻoe i kahi hoʻolālā ʻai olakino e kūpono iā ʻoe.