Ke lohe kākou i ka huaʻōlelo momona, makaʻu iki kākou i kekahi manawa, ʻeā? Manaʻo kekahi poʻe, 'ʻAuē, ʻaʻole maikaʻi ka momona e ʻai.' Akā, ua ʻike anei ʻoe, he meaʻai koʻikoʻi ka momona no ko kākou kino. ʻAʻole maikaʻi ʻole nā momona a pau, a he mea nui kekahi ʻano momona no ka hana pono ʻana o ko kākou kino. No laila, i kēia lā e hoʻopau kākou i nā manaʻo kuhihewa e pili ana i kēia momona a kamaʻilio e pili ana i nā kikoʻī maoli.
He aha ka hana a ka momona i ko mākou kino?
I ka ʻōlelo maʻalahi, ʻo ka momona kekahi o nā meaʻai nui ʻehā e hāʻawi i ka ikehu i ko mākou kino. ʻO nā mea ʻē aʻe he protein, carbohydrates, a me ka wai. Kāhea mākou i kēia mau macronutrients .
ʻO kekahi o nā mea kūikawā e pili ana i ka momona, ʻo ia ke kiʻekiʻe o nā calorie i hoʻohālikelike ʻia me nā meaola ʻē aʻe. E noʻonoʻo wale, hoʻokahi gram o ka momona he 9 calories. Akā, hoʻokahi gram o ka protein a i ʻole ka carbohydrate he 4 calories wale nō. ʻOi aku ia ma mua o ka pālua! No laila, he kumu calorie nui ka momona.
ʻO ka momona kahi ʻano triglyceride i loko o ka hui kemika `(Lipids)` . Pono ko mākou kino i kēia mau `(Lipids)` a i ʻole nā momona e hana i kekahi mau hana kūikawā. E noʻonoʻo wale, ua hana ʻia nā paia o nā piliona o nā cell i loko o ko mākou kino i nā momona. Eia kekahi, kōkua nā momona i ka mālama a me ka lawe ʻana i kekahi mau mea i loko o ke kino. No ka laʻana, he mea nui ka momona no ke kino e omo pono i nā huaora momona e like me nā huaora A, D, E, a me K. Kōkua ka momona i ko mākou kino e hoʻohana pono i kēia mau huaora.
ʻO kekahi mea ʻē aʻe, ʻo ia ka momona e kōkua iā mākou e manaʻo 'lawa, piha' i ka wā e ʻai ai mākou. Ua kapa ʻia kēia he māʻona . ʻO ia hoʻi, he mea nui hoʻi ke kāohi i kā mākou ʻai nui ʻana. No laila, i ka wā he momona iki i loko o ka ʻai, manaʻo koke mākou i ka piha, no laila ʻai mākou i ka liʻiliʻi ma mua o ka mea e pono ai.
Akā eia ka mea, ʻaʻole mālama pololei ʻia ka momona a mākou e ʻai ai ma ke ʻano he momona o ke kino, ʻo ia hoʻi, ma ke ʻano he ʻiʻo adipose . Hana wale ʻia kēlā inā ʻai mākou i nā calorie hou aʻe (inā paha mai ka protein, nā carbohydrates, a i ʻole nā momona) ma mua o ka mea e pono ai i kēlā me kēia lā. ʻO ia hoʻi, inā ʻai mākou i nā calorie hou aʻe ma mua o ka mea a mākou e puhi ai no ka ikehu, mālama ko mākou kino iā lākou ma ke ʻano he momona a ulu.
No laila he aha nā ʻano momona i laila?
Hoʻokaʻawale pinepine mākou i nā momona i loko o nā ʻano momona 'saturated' a me 'unsaturated'. Akā, ʻoi aku ka paʻakikī ma mua o kēlā. I ka pololei, aia nā ʻano momona nui ʻehā a mākou e loaʻa ai mai ka meaʻai:
- Nā momona monounsaturated
- Nā momona polyunsaturated
- Nā momona paʻa
- Nā momona trans
I kēia manawa, e nānā kākou i kēlā me kēia ʻano.
He aha nā momona monounsaturated?
Ua kapa ʻia kēia mau mea he monounsaturated fatty acids (MUFAs) . Loaʻa iā mākou kēia mau mea mai:
- Mai nā avocados a me ka ʻaila avocado
- Nā nati like ʻole a me kā lākou ʻaila (e.g. pīnati, ʻalemona, cashews)
- Mai nā ʻoliva a me ka ʻaila ʻoliva
Manaʻo nā kauka he 20% a emi mai paha o kā mākou mau calorie i kēlā me kēia lā e hele mai mai kēia mau momona monounsaturated. Inā ʻōlelo ʻia ka pākeke maʻamau e ʻai ma kahi o 2,000 calories i kēlā me kēia lā, a laila ma kahi o 400 calories e hele mai mai kēia ʻano ma ka nui loa.
E aʻo pū kākou e pili ana i nā momona polyunsaturated!
Ua kapa ʻia kēia mau mea he polyunsaturated fatty acids (PUFAs) . ʻO kekahi o kēia mau mea he mau momona momona koʻikoʻi . ʻO ia hoʻi, ʻaʻole hiki i ko mākou kino ke hana me ka ʻole o lākou, a ʻaʻole hiki i ko mākou kino ke hana iā lākou. No laila, pono mākou e loaʻa iā lākou mai nā meaʻai a mākou e ʻai ai.
ʻO nā waikawa momona polyunsaturated koʻikoʻi:
- Omega-3 : Pono ke kāne ma kahi o 1.6 grams i ka lā, a pono ke wahine ma kahi o 1.1 grams.
- Omega-6 : Pono ke kāne ma kahi o 17 grams i ka lā, a pono ke wahine ma kahi o 12 grams.
ʻElua ʻano nui o nā waikawa momona omega-3, a loaʻa mai lākou mai nā kumu like ʻole:
- ʻO nā omega-3 kaulahao lōʻihi : Loaʻa kēia mau mea i nā iʻa ʻaila, e like me ka herring, mackerel, salmon, sardines, trout, a me nā pūpū. Nui nō hoʻi lākou i ka waiū umauma.
- ʻO nā omega-3 kaulahao pōkole : Loaʻa kēia mau mea i nā mea kanu a me nā mea kanu. Loaʻa lākou i nā mea kanu ʻōmaʻomaʻo e like me ka spinach, ka ʻaila canola, nā flaxseeds a me ka ʻaila flaxseed, soybeans, walnuts a me ka ʻaila walnut.
Nui nā kumu o nā waikawa momona omega-6. Eia kekahi mau laʻana:
- Kulina a me ka ʻaila kulina
- Nā hua manu
- Nā legumes e like me ka soybeans a me ka ʻaila soybean
- Nā hua sesame a me ka ʻaila sesame
- Nā hua pua nānālā a me ka ʻaila pua nānālā
- Mākena palupalu
- hua palaoa
ʻAʻole anei maikaʻi nā momona momona?
ʻO ka momona paʻa kahi ʻano momona i paʻa i ka mahana o ka lumi. ʻAʻole ia he mea ʻino i nā liʻiliʻi loa . Manaʻo nā kauka ʻaʻole hiki i ka 10% o kā mākou mau calorie i kēlā me kēia lā ke hele mai mai ka momona paʻa.
Akā ua hōʻike ʻia e ka noiʻi ʻana he mea hōʻino ka ʻai ʻana i ka momona saturated nui i kou olakino . ʻO kēia no ka mea hiki ke hoʻonui i kou pilikia o ka loaʻa ʻana o nā maʻi cardiovascular, a i ʻole ka maʻi puʻuwai . Ma ke ʻano kūikawā, ua manaʻo ʻia ʻo kēia no ka mea e hoʻokiʻekiʻe ana i ka pae o ka cholesterol maikaʻi ʻole, a i ʻole LDL cholesterol , i loko o ko mākou kino. ʻO ia ke kumu e ʻōlelo ikaika ai nā kauka e kaupalena mākou i ka nui o ka momona saturated a mākou e ʻai ai a me ka pinepine o kā mākou ʻai ʻana.
ʻO nā meaʻai nui i kiʻekiʻe i ka momona saturated:
- Nā momona holoholona (e.g. Lard, Tallow)
- Ka pata koko a me ke kokoleka (ʻoi aku ka kokoleka waiū)
- ʻO ka wai niu a me ka ʻaila niu (ʻoiai aia nā momona momona i loko o kēia mau mea, aia nā manaʻo like ʻole e pili ana i ka hoʻohana ʻana iā lākou me ke kaulike)
- Nā meaʻai waiū, ʻoiai ka pata, ka kirīmi, ka waiū momona, a me kekahi mau tīhi
- ʻAila pāma
- ʻAi ʻulaʻula (pipi, hipa, puaʻa)
ʻO nā momona Trans - ʻo kēia ka mea weliweli loa!
Ua like loa nā momona trans me nā momona saturated. ʻO ka ʻokoʻa wale nō he ʻokoʻa iki i ke ʻano kemika. He paʻa nā mea ʻelua i ka mahana o ka lumi, a hoʻokiʻekiʻe nā mea ʻelua i ka cholesterol maikaʻi ʻole (LDL cholesterol). Akā, hana nā momona trans i kahi mea ʻoi aku ka ʻino - hoʻohaʻahaʻa lākou i ka cholesterol maikaʻi (HDL cholesterol)! ʻO kēia cholesterol HDL ke ʻano cholesterol maikaʻi e pale ai i ko kākou puʻuwai.
ʻElua ala e hiki ai ke komo mai nā momona trans:
- Nā kumu kūlohelohe : Hiki i ka ʻiʻo ʻulaʻula a me nā huahana waiū ke loaʻa nā ʻāpana liʻiliʻi loa. Hoʻopuka ʻia nā ʻāpana liʻiliʻi ke hoʻomehana ʻia nā aila mea kanu i nā mahana kiʻekiʻe (e.g., i ka wā palai hohonu).
- Nā Kumu Hana : Hana ʻia nā momona Trans ma ke ʻano hana ma o ke kau ʻana i nā aila mea kanu wai i kekahi mau kaʻina hana kemika, e like me ka hydrogenation. ʻO kēia nā mea ʻino loa . Ua loaʻa lākou i nā mea i hoʻomoʻa ʻia, nā meaʻai māmā i hoʻopaʻa ʻia, a me kekahi mau ʻano margarine.
Akā, ʻo ka nūhou maikaʻi, ua pāpā nā ʻāina he nui a puni ka honua, e like me ʻAmelika Hui Pū ʻIa, i ka hoʻohui ʻana i nā momona trans artificial i ka meaʻai. ʻO ke kumu o kēia, ʻo ia nā pilikia olakino lōʻihi o ka ʻai ʻana i nā momona trans. Aia kekahi hōʻike e hoʻonui ana nā momona trans i ka pilikia o ka maʻi kanesa a me nā maʻi ʻē aʻe.
No laila hiki iā mākou ke hoʻokaʻawale i nā momona i mea maikaʻi a maikaʻi ʻole?
ʻOiaʻiʻo, i ke kamaʻilio ʻana e pili ana i nā momona ʻē aʻe ma mua o nā momona trans, he paʻakikī ke ʻōlelo 'he maikaʻi kēia, he maikaʻi ʻole kēia.' He mea ʻino mau nā momona trans, ʻaʻohe kānalua no ia mea!
Akā e nānā kākou i nā mea ʻē aʻe. Hōʻike ka noiʻi ʻana ʻo nā kumu o ka momona momona, i kekahi manawa i kapa ʻia he 'maikaʻi ʻole' (e.g., nā huahana waiū momona piha, kokoleka ʻeleʻele, ʻiʻo paʻakai ʻole), ke ʻai ʻia i ka palena iki, ʻaʻole ia e hoʻonui i ka pilikia o ka maʻi puʻuwai.
Eia kekahi, ʻoiai he maikaʻi nā mea i kapa ʻia he 'maikaʻi' nā momona unsaturated (ʻo ia hoʻi nā momona monounsaturated a me polyunsaturated) no ke kino, ʻaʻole lākou maikaʻi inā ʻai nui ʻia. ʻAʻole maikaʻi ka nui o kekahi mea, ʻoiai he mea ʻawahia ka nectar. ʻO ia ke kumu e ʻōlelo ai nā kauka e makaʻala kākou i ka nui o nā momona unsaturated a kākou e hoʻohui ai i kā kākou meaʻai.
He mea maikaʻi mau anei ka meaʻai haʻahaʻa momona?
ʻAʻole, ʻaʻole ia e hana mau ʻia pēlā. E noʻonoʻo e pili ana i ia mea, ke hōʻemi ʻoe i ka momona i loko o kahi meaʻai, hoʻololi ia i kona ʻono, e hoʻonui pinepine ai i ka ʻono. No laila he aha ka hana a nā ʻoihana meaʻai? Hoʻohui lākou i ke kō a me nā kalapona i nā meaʻai 'haʻahaʻa-momona' e uku no kēlā ʻono. Akā i ka hala ʻana o ka manawa, hiki i kēia kō a me nā kalapona keu ke hoʻonui i ka pilikia o ka hoʻomohala ʻana i nā maʻi e like me ka maʻi diabetes Type 2 .
No laila, i mea e pale aku ai i ka paʻa ʻana i kekahi mea maikaʻi ʻole a me kekahi mea maikaʻi ʻole, pono kākou e heluhelu pono i ka lepili meaʻai ma nā ʻeke meaʻai.E makaʻala loa i ka nui o nā kalapona a me ke kō i loko. Mai manaʻo he maikaʻi kekahi mea no ka mea wale nō ia e ʻōlelo ana "ʻaʻohe momona" a i ʻole "haʻahaʻa momona."
Inā he mau nīnau kāu e pili ana i kēia, e kamaʻilio me kāu mea mālama ola mua. Hiki iā ia ke hāʻawi iā ʻoe i ka ʻike hou aku a me ke alakaʻi. Hiki iā lākou ke kuhikuhi iā ʻoe i kekahi e like me ka meaʻai meaʻai a meaʻai meaʻai paha.
Aia kekahi mea e like me ka ʻai momona kiʻekiʻe?
ʻAe, aia kekahi mau papaʻai e hoʻoikaika ana i nā momona a me nā protein ma mua o nā kalapona. ʻO kahi laʻana, ʻo ia ka papaʻai ketogenic . Hiki i kēia ʻano papaʻai ke lilo i mea maikaʻi no kekahi mau maʻi, e like me ka maʻi epilepsy pale-lāʻau. Eia naʻe, ʻaʻole kūpono ia no nā mea āpau. No kekahi poʻe, hiki i ka papaʻai keto ke kau i ke kaumaha hou ma ke akepaʻa a i ʻole nā puʻupaʻa. No laila, mai hoʻomaka i kahi papaʻai keto me ka ʻole o ka ʻōlelo aʻoaʻo lapaʻau.
Ke hele ʻoe i ka hale kūʻai nui a kūʻai mai i ka meaʻai, aia kekahi mau manawa e huikau ai ʻoe ma mua o kou nānā ʻana i nā lepili meaʻai. He mea maʻamau ka manaʻo nalowale a huikau paha inā he maikaʻi a maikaʻi ʻole paha kēia momona. ʻAʻole ʻoe hoʻokahi, he nui ka poʻe e like me ia.
Hiki i kāu kauka ʻohana ke kōkua iā ʻoe e ʻike hou aʻe e pili ana i kēia. ʻO ke aʻo ʻana e heluhelu i nā lepili meaʻai a ʻike i nā ʻano momona like ʻole he hana mua koʻikoʻi ia. Ke ʻike ʻoe i ka mea e nānā ai, ʻaʻole e paʻakikī ka hoʻoholo ʻana e pili ana i nā momona a me nā meaʻai ʻē aʻe.
No laila, he aha ka leka a kākou e hoʻomanaʻo ai mai kēia moʻolelo mai?
Maʻalahi loa. ʻAʻole ko kākou ʻenemi ka momona, he hoaaloha ia! Akā me nā kūlana.
- ʻAʻole maikaʻi ʻole nā momona a pau: Aia nā momona koʻikoʻi no ko mākou kino. Me ka ʻole o lākou, ʻaʻole hiki iā mākou ke olakino.
- E pale i nā momona trans i nā koina āpau: ʻO kēia nā mea ʻino maoli. E pale i nā meaʻai i loaʻa nā momona trans artificial i ka hiki.
- E hoʻēmi i ka momona paʻa: E hoʻēmi i ka momona paʻa, i loaʻa i nā mea e like me ka ʻiʻo ʻulaʻula, nā huahana waiū momona kiʻekiʻe, ka ʻaila pama, a me ka ʻaila niu, i ka liʻiliʻi loa.
- E hoʻonohonoho i nā momona maikaʻi: E hoʻohui i nā momona unsaturated (monounsaturated a me polyunsaturated) i loaʻa i nā avocados, ka ʻaila ʻoliva, nā nati (peanuts, cashews, almonds), nā hua flax, a me nā iʻa ʻaila (e like me ka salmon, sardines) i kāu meaʻai.
- He mea nui ka nui: ʻOiai ʻo ia ke ʻano momona maikaʻi loa, ʻaʻole maikaʻi ka nui loa. E mālama i nā mea āpau i ke kaulike.
- E heluhelu i nā lepili: Mai hoʻopunipuni ʻia e nā huaʻōlelo 'low-fat'. E nānā pū i ka nui o ke kō a me ka carbohydrate.
- E ʻimi i ka ʻōlelo aʻoaʻo lapaʻau: Inā he mau nīnau kāu e pili ana i nā momona a i ʻole ka meaʻai, mai makaʻu e nīnau i kāu kauka.
E hoʻomanaʻo, he mea nui loa ka ʻai kaulike no ke ola olakino. Ma kēlā ʻai kaulike, he mea nui ka loaʻa ʻana o ke ʻano momona kūpono, ma ka nui kūpono! No laila e hana kākou i nā koho naʻauao, e launa pū me ka momona, a e noho olakino!
ʻO ka momona, ka meaʻai pono, ka ʻai olakino, ka papaʻai, ka cholesterol, ka maʻi puʻuwai, nā momona unsaturated, nā momona saturated
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