Ke noʻonoʻo kākou i ka ʻaila mea kanu, manaʻo ka hapa nui o kākou i nā ʻōmole ʻaila nui ma ka hale kūʻai, ʻeā? Ua noʻonoʻo hohonu anei ʻoe i kēia ʻaila a kākou e lawe mai ai i ka home a hoʻohana e palai hohonu i kahi mea a hoʻomākaukau paha i ka meaʻai? ʻO ka ʻoiaʻiʻo, he kumuhana ākea ka 'ʻaila mea kanu'. No laila i kēia lā, e kamaʻilio kākou e pili ana i nā ʻaila mea kanu maikaʻi loa no ke kino, a pehea e hoʻokomo pono ai iā lākou i kā mākou meaʻai.
ʻO ka mea mua, e nānā kākou, he aha kēia 'ʻaila mea kanu'?
Ke lohe ʻoe i kēia inoa, manaʻo paha ʻoe he ʻaila ia i hana ʻia mai nā mea kanu wale nō, akā ʻaʻole ia ka ʻoiaʻiʻo. ʻO ka ʻaila mea kanu kahi hōʻiliʻili o nā ʻano ʻaila he nui i loaʻa mai nā huaʻai, nā nati, nā palaoa, a me nā hua. Hoʻohana ʻia kēia mau mea no nā kumu kuke like ʻole. No ka laʻana, he nui nā ʻano e like me ka ʻaila ʻoliva, ka ʻaila canola, ka ʻaila pua nānālā, a me ka ʻaila soya.
ʻO ka mea nui loa , ʻoiai ke olakino o ka ʻaila, pono e hoʻohana kaulike ʻia , no ka mea, he kiʻekiʻe kēia mau ʻaila a pau i nā calorie a ua hana nui ʻia i ka momona.
No laila, ma mua o ke koho ʻana i kahi ʻaila, e aʻo iki kākou e pili ana i nā ʻano momona. He mea maʻalahi loa ia.
| ʻAno momona | Pehea e pili ai i ke olakino | He aha nā mea i hoʻokomo ʻia? |
|---|---|---|
| Momona paʻa (Nā Momona Kūpaʻa) | Hoʻonui kēia i ka pae kolesterol i loko o ke kino, no laila e hoʻonui ai i ka pilikia o ka maʻi puʻuwai. Pono e kaupalena ʻia kā lākou hoʻohana ʻana. | Nā huahana holoholona (e.g. pata, puaʻa), ʻaila niu, ʻaila pama. |
| Momona trans (Nā Momona Trans) | ʻO kēia nā ʻano momona ʻino loa. Hoʻonui nui lākou i ka pilikia o ka maʻi puʻuwai. Pono e pale ʻia i ka hiki. | Nā meaʻai i hoʻopili ʻia a me nā meaʻai i hana ʻia, nā huahana berena, margarine. |
| Momona monounsaturated (Nā Momona Monounsaturated) | He mau momona "maikaʻi" kēia. Hoʻonui lākou i nā pae o ka cholesterol maikaʻi (HDL) i loko o ke kino a hōʻemi i ka pilikia o ka maʻi puʻuwai. Ua kapa ʻia kēia mau mea he omega-9. | ʻAila ʻoliva, ʻaila canola, ʻaila pīnati, ʻaila ʻavokado. |
| Momona polyunsaturated (Nā Momona Polyunsaturated) | He ʻano momona "maikaʻi" nō hoʻi kēia. ʻO nā waikawa momona Omega-3 a me omega-6 ma ke ʻano kūikawā e hāʻule ma lalo o kēia māhele. Kōkua lākou i ka hana o nā cell, ka metabolism cholesterol, a me ka omo ʻana o nā huaora (A, D, E, K). | ʻAila pua nānālā, ʻaila soya, ʻaila iʻa, walnuts. |
I ka ʻōlelo maʻalahi, ke koho ʻoe i kahi aila, he mea naʻauao ke koho i hoʻokahi i haʻahaʻa i nā momona saturated a me trans a kiʻekiʻe i nā momona unsaturated.
Pehea e hana ʻia ai kēia ʻaila?
He mea kūpono hoʻi kēia e ʻike. He maʻalahi loa kekahi mau ʻaila e hana. E noʻonoʻo i ka ʻaila ʻoliva. Kuʻi wale ʻoe i nā ʻoliva a kānana i ka ʻaila e puka mai ana mai loko mai o lākou.
Eia nō naʻe, hoʻohana nā ʻaila ʻē aʻe he nui i kahi kaʻina hana paʻakikī e hana ai iā lākou. Eia nā ʻanuʻu i hahai pinepine ʻia:
1. Ka unuhi ʻana i ka ʻaila: Kuʻi maikaʻi ʻia nā hua, nā palaoa, a i ʻole nā nati a unuhi ʻia ka ʻaila. I kekahi manawa, hoʻohana ʻia nā kemika e hoʻokaʻawale loa i ka ʻaila.
2. Hoʻomaʻemaʻe ʻana: ʻO ka mea aʻe, hoʻohui ʻia nā mea like ʻole i kēia ʻaila e wehe i nā mea pono ʻole (e.g., nā mea e hāʻawi ai i ka ʻaila i kahi ʻano kopa).
3. Ke hoʻokeʻokeʻo ʻana: A laila hoʻomehana ʻia ka ʻaila a kāwili ʻia me nā mea kānana kūikawā. Hoʻohana ʻia kēia mau mea e omo i ke kala a me nā mea haumia i makemake ʻole ʻia mai ka ʻaila.
4. Hoʻohemo ʻala: ʻO ka hope loa, hoʻomehana ʻia ka ʻaila i kahi mahana kiʻekiʻe (ma kahi o 250 degere Celsius) a hoʻohana ʻia ka mahu e wehe i nā mea haumia i koe a me nā ʻala makemake ʻole ʻia. A laila wale nō e hoʻopili ʻia ai kēia ʻaila a hāʻawi ʻia i kā mākou mau lumi kuke.
Pehea ka hopena o ka ʻaila mea kanu i ko mākou olakino?
He mea nui ka momona no ko kākou kino e hana. Akā, pono e ʻai ʻia me ke kaulike. Inā ʻoe e hoʻomau i ka ʻai ʻana i ka meaʻai kiʻekiʻe i nā momona saturated a me nā trans, hiki iā ʻoe ke hoʻonui i kou pilikia o nā maʻi e like me ka maʻi puʻuwai, ke kanesa, a me nā maʻi autoimmune. Eia kekahi, ʻo ka ʻai nui ʻana i kēia mau momona maikaʻi ʻole e hoʻonui i ke kūʻē ʻana o ka insulin i loko o ke kino, kahi e alakaʻi ai i ka maʻi diabetes.
E koho pono kākou i ka ʻaila!
E noʻonoʻo i kāu ʻai holoʻokoʻa. ʻOiai he 4 kaloli no ka gram o ka protein a me nā kalapona, he 9 kaloli no ka gram o ka momona. ʻO ke ʻano kēia, ʻoiai nā momona olakino e like me ka ʻaila ʻoliva a me ka ʻaila avocado he kiʻekiʻe i nā kaloli. Ma keʻano laulā, ʻaʻole pono ʻoe e loaʻa ma mua o 25%-35% o kāu mau kaloli o kēlā me kēia lā mai ka momona.
ʻO kekahi mea nui e noʻonoʻo ai, ʻo ia ke akahele me nā meaʻai i hana ʻia i kapa ʻia ʻo "low-fat." Hoʻohui pinepine ʻia ke kō a me ka paʻakai i kēia mau mea e mālama i ka ʻono, no laila ʻaʻole lākou he koho maikaʻi loa.
E koho i nā aila i loaʻa ka waiwai nui i ka meaʻai, e like me ka ʻaila ʻoliva. Hiki i ka ʻaila ʻoliva ke hōʻemi i ka cholesterol maikaʻi ʻole (LDL cholesterol) a hoʻonui i ka cholesterol maikaʻi (HDL cholesterol) i loko o ke kino. Eia kekahi, loaʻa pū i ka ʻaila ʻoliva nā meaʻai e like me ka beta-carotene a me nā huaora A, E, D, a me K.
He mea nui nō hoʻi ke ʻano o kāu kuke ʻana!
E noʻonoʻo i ke ʻano o kāu hoʻohana ʻana i ka ʻaila. Ua maʻa mākou i ka palai hohonu ʻana i nā mea āpau. Ke hana mākou i kēlā, ua omo mākou i ka nui o ka ʻaila i loko o ka meaʻai. Akā, e hoʻāʻo i nā ʻano hana e like me ka sautéing me kahi ʻaila liʻiliʻi.
ʻO kekahi mea ʻē aʻe, ke hoʻomehana mau ʻia ka ʻaila ma nā mahana kiʻekiʻe, hoʻopuka ʻia nā ʻāpana ʻino i kapa ʻia ʻo free radicals . Hiki i kēia mau mea ke hoʻonui i ka pilikia o nā maʻi e like me ke kanesa ʻili i ka wā lōʻihi. No laila, ʻoiai nā ʻaila i ʻōlelo ʻia he kūpono no ka palai ʻana i nā mahana kiʻekiʻe, pono e hoʻohana ʻia i nā nui palena.
Hiki ke hoʻohana ʻia ka ʻaila ʻaʻole wale no ka kuke ʻana, akā no nā mea e like me ka hana ʻana i nā ʻaʻahu salakeke.
Leka Lawe-Home
- ʻAʻole like nā aila a pau. Ma kahi o nā momona saturated a me nā trans , e koho i nā aila i waiwai i nā momona unsaturated, e like me ka ʻoliva, canola, a me ka pua nānālā.
- ʻAʻole pili i ke olakino o lākou, kiʻekiʻe nā calorie i nā aila a pau, no laila e hoʻohana pono iā lākou.
- He mea nui ke ʻano o kāu kuke ʻana i kāu meaʻai. E hōʻemi i ka palai hohonu i ka hiki a e kālele i nā ʻano hana e like me ka sautéing.
- E makaʻala i nā meaʻai i hana ʻia i kapa ʻia "low-fat." Nui paha ke kō a paʻakai paha i loko.
- Inā loaʻa iā ʻoe nā pilikia olakino e like me ke cholesterol kiʻekiʻe, ka maʻi diabetes, a i ʻole ka maʻi puʻuwai, e kamaʻilio me kāu kauka e pili ana i kāu ʻai a me ka hoʻohana ʻana i ka ʻaila.
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