Ke lohe kākou i ka huaʻōlelo "momona" a i ʻole "ʻaila," nui ka poʻe o kākou e makaʻu iki, ʻeā? "ʻAuē, ʻaʻole maikaʻi ka ʻai ʻana i ka momona, hoʻomomona ia iā ʻoe, a hoʻonui i ka cholesterol," ʻo ia ka mea e hiki mai ana i ko kākou manaʻo. Akā, ʻike ʻoe, ʻaʻole pololei loa kēlā moʻolelo. ʻO ka ʻoiaʻiʻo, he mea nui ka momona no ko kākou kino e hana pono ai. Pono kākou i ka momona e mālama i ko kākou ʻili i ke olakino, e pale i ko kākou mau kino, a no ka hana ʻana o kā kākou ʻōnaehana endocrine. Akā, ʻo ka pilikia, ʻaʻole like ka maikaʻi o nā ʻano momona a pau.
ʻEhā ʻano momona... He aha kēia mau mea?
I ka ʻōlelo maʻalahi, ʻehā ʻano nui o nā momona i loko o nā meaʻai a mākou e ʻai ai. E nānā kākou i ko lākou ʻano.
- Nā momona monounsaturated
- Nā momona polyunsaturated
- Nā momona paʻa
- Nā momona trans
Mai hopohopo i kēia mau inoa. He mea maʻalahi loa ia. Aia kekahi mau ʻokoʻa iki i ke ʻano kemika o kēia mau ʻano momona. E noʻonoʻo e pili ana i ia mea, ʻo nā momona saturated ke ʻano paʻa i ka mahana o ka lumi, a ʻūlū iki. Eia kekahi laʻana, nā mea e like me ka pata, ka ʻaila puaʻa, a me ka ʻaila niu. Ma ka ʻaoʻao ʻē aʻe , ʻo nā momona unsaturated ke ʻano wai i ka mahana o ka lumi. Nā mea e like me ka ʻaila ʻoliva a me ka ʻaila canola.
ʻO nā ʻano mua ʻelua o kēia mau mea, ʻo ia hoʻi nā momona unsaturated, he mea maikaʻi loa ia no ko kākou kino. Akā ʻo nā ʻano hope ʻelua, ʻo ia hoʻi nā momona saturated a me nā momona trans, ʻo ia ka mea a kākou e kapa nei he "momona maikaʻi ʻole." ʻO ka ʻai nui ʻana i kēia mau mea he mea hōʻino ia i ko kākou olakino.
No ke aha lā kākou e makaʻu ai i ka momona momona?
ʻO ke kumu nui o kēia, ʻo ia ka hoʻokiʻekiʻe ʻana o ka momona saturated i ka pae o ka "cholesterol maikaʻi ʻole" i loko o ko kākou kino. Ua lohe paha ʻoe i ka cholesterol 'LDL'. ʻO ia nō ia.
Ke piʻi ka pae o ka cholesterol `LDL` i loko o ke kino, hana ʻia kekahi mea weliweli loa. Hoʻokomo ʻia kēia cholesterol maikaʻi ʻole ma ke ʻano he `plaque` ma nā paia o ko kākou mau kīʻaha koko, ʻoiai hoʻi nā aʻa e lawe ana i ke koko i ka puʻuwai. Ua like ia me ka ʻōpala e hana ana i loko o kahi paipu wai. Ma muli o kēia mau plaques, e emi mālie ana ke kahe o ke koko.
E noʻonoʻo, he aha ka mea e hana ʻia inā e hana ʻia kahi ʻaʻa koko i loko o kahi kīʻaha koko a ālai i ke kahe ʻana? ʻAʻole loaʻa i ka puʻuwai ke koko e pono ai. ʻO ia ka manawa e loaʻa ai nā hōʻeha puʻuwai .
I kekahi manawa hiki i kēia mau ʻāpana koko ke haki a hele i loko o ke kahe koko, e paʻa ana i loko o kahi kīʻaha koko liʻiliʻi i loko o ka lolo. ʻO kēia ka manawa e loaʻa ai nā maʻi e like me ka hahau ʻana .
ʻOi aku ka ʻino o nā momona trans. ʻAʻole lākou e hoʻonui wale i ka cholesterol LDL (maikaʻi ʻole), akā e hoʻohaʻahaʻa pū i ka cholesterol HDL (maikaʻi), he mea maikaʻi ia no ko kākou kino. ʻO ia ke kumu i hoʻoholo ai nā ʻāina he nui i nā kānāwai e hoʻopau i nā momona trans artificial mai nā meaʻai.
No laila, ke ʻōlelo nei nā kauka ʻaʻole e lawe ʻia ka momona momona ma lalo o 10% o kā mākou calorie i kēlā me kēia lā mai ka momona paʻa. He mea naʻauao ke hoʻololi i ka momona paʻa me nā momona unsaturated (e like me ka ʻaila ʻoliva a me nā nati) i ka hiki.
Nā meaʻai kiʻekiʻe i ka momona saturated a me kā lākou mau koho olakino ʻē aʻe
ʻAe, e nānā kākou i nā meaʻai i kiʻekiʻe i ka momona momona, nā meaʻai e pono ai kākou e kaupalena, a me nā koho maikaʻi e hiki ai iā kākou ke koho. Ua kau wau i kēia mau mea i loko o kahi papa e maʻalahi ai ke hoʻomaopopo.
| E pale a kaupalena paha i kēia mau mea | E koho i kēia mau mea ma kahi o |
|---|---|
| ʻIʻo momona: Nā ʻāpana momona o ka pipi a me ka puaʻa. | ʻAiʻo momona haʻahaʻa: E ʻoki i kekahi momona i ʻike ʻia mai ka ʻiʻo a hoʻomoʻa. |
| ʻIli moa: ʻO ka ʻili ka momona nui loa i loko o ka moa. | Moa ʻili ʻole: E wehe loa i ka ʻili ma mua o ka kuke ʻana. |
| Ka Kirīmi Kaumaha a me ka Bata: Kirīmi momona kiʻekiʻe a me ka pata i hana ʻia mai ka waiū. | Waiū ʻAi ʻOle a me ka ʻAila ʻOliva: E hoʻohana i ka waiū ʻai ʻole ma kahi o ka kirīmi i kāu kofe. E hoʻohana i ka ʻaila mea kanu e like me ka ʻaila ʻoliva i ka kuke ʻana ma kahi o ka pata. |
| Nā sausages a me ka puaʻa: Loaʻa i kēia mau mea ka nui o ka momona momona a me ka paʻakai. | Nā sausage i hana ʻia mai ka ʻiʻo pelehū: He haʻahaʻa iki ka momona o kēia mau mea. A i ʻole, e koho i kahi ʻano ʻē aʻe e like me ka iʻa. |
| Nā ʻano tīhi:ʻOi aku hoʻi nā tīhi palupalu a momona. | Nā tīhi haʻahaʻa momona: E koho i nā tīhi haʻahaʻa momona e like me ka tīhi hale liʻiliʻi. |
| Nā huahana berena: Hoʻohana nui ʻia ka pata a me ka margarine i nā mea e like me nā patties, nā ʻōwili, a me nā mea ʻono. | Nā koho ʻē aʻe olakino i hana ʻia i ka home: Inā ʻoe e hana nei i kēia ma ka home, e hoʻohana i ka pata liʻiliʻi a me nā mea kanu hou aʻe. |
| Nā meaʻai māmā i hoʻopili ʻia: Nā ʻāpana ʻuala i kūʻai ʻia ma ka hale kūʻai, nā mea i palai hohonu ʻia e like me nā pretzels. | Nā meaʻai māmā i hoʻomoʻa ʻia: Nā ʻāpana ʻuala i hoʻomoʻa ʻia ma ka home i loko o ka umu. A i ʻole e ʻai i kekahi mau nati (ʻaʻole i kālua ʻia) e like me ka chickpeas a me ka cashews. |
| Meaʻai wikiwiki: Nā meaʻai e like me nā ʻuala palai a me ka pizza. | Nā koho hana home: E hoʻohui i ka tīhi momona haʻahaʻa a me nā mea kanu he nui i kāu pizza hana home. E hoʻomoʻa i nā ʻuala i loko o ka umu a hana iā lākou e like me nā ʻuala palai. |
| ʻAikalima a me nā milkshake: He nui ka momona, ka kirīmi, a me ke kō i loko o kēia mau mea. | Yogurt a me nā huaʻai: Ke makemake ʻoe e ʻai i ka ice cream, e ʻai i ka yogurt me nā huaʻai. A i ʻole e koho i ka ice cream momona haʻahaʻa a i ʻole sorbet. |
| Nā mea ʻono kaumaha: Nā mea e like me ka mayonnaise a me nā ʻaʻahu kirīmi no nā salakeke. | Nā mea ʻono maʻalahi: E hoʻomoʻa i ka salakeke me ka wai lemona, kahi ʻaila ʻoliva liʻiliʻi, a me kahi pepa. Hiki iā ʻoe ke hana i kahi ʻaʻahu ʻono me ka hoʻohana ʻana i ka yogurt. |
E like me kāu e ʻike ai mai kēia papa ʻaina, ʻaʻole pono mākou e hoʻōki loa i ka ʻai ʻana. ʻO ka mea nui, ʻo ia ke koho akamai. Ma ka kuke ʻana ma ka home ma kahi o ka ʻai ʻana ma waho, hiki iā mākou ke kāohi i nā meaʻai a mākou e hoʻohana ai. Inā he mau nīnau a hopohopo paha kāu e pili ana i kāu ʻai, e kamaʻilio me kāu kauka ʻohana.Mai kānalua. Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa no kou kūlana olakino.
Leka Lawe-Home
- ʻAʻole maikaʻi ʻole nā momona a pau. He mea nui nā momona unsaturated (ʻaila ʻoliva, nati, iʻa) no ko mākou kino.
- Pono kākou e kaupalena i ka momona saturated a me ka momona trans. Loaʻa kēia mau mea i ka pata, nā ʻiʻo momona, nā mea i hoʻomoʻa ʻia, a me ka meaʻai wikiwiki.
- ʻO ka ʻai nui ʻana i ka momona saturated e hoʻonui i ka pae o ka cholesterol maikaʻi ʻole (LDL) i loko o ke koko a hoʻonui i ka pilikia o ka hōʻeha puʻuwai a me ka hahau.
- Ma ka hoʻomākaukau ʻana i nā meaʻai ma ka home ma mua o ke kūʻai ʻana i ka meaʻai mai ka hale kūʻai, hiki iā ʻoe ke kāohi i ka nui o ka momona āu e ʻai ai.
- Hiki i nā hoʻololi liʻiliʻi ke loaʻa nā hopena nui. E hoʻomaka me nā mea maʻalahi e like me ka wehe ʻana i ka ʻili mai ka ʻiʻo a i ʻole ka hoʻohana ʻana i ka ʻaila ʻoliva ma kahi o ka pata.
- Inā he mau hopohopo kāu e pili ana i kāu meaʻai a i ʻole ka nui o ka cholesterol, e ʻoluʻolu e nīnau i kāu kauka.
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