Ke hele mākou i ka hale kūʻai, ʻike mākou i nā papa i piha i nā ʻōmole o nā ʻano ʻaila like ʻole, ʻeā? I kekahi lā, lohe mākou ʻaʻole maikaʻi ka ʻai ʻana i ka pata no ka puʻuwai. I kekahi lā, ʻōlelo lākou ʻaʻole ia he mea ʻino loa, akā, ʻo ka ʻai nui ʻana i nā mea e like me ka berena a me ka laiki he mea weliweli ia. Ma hope o ka lohe ʻana i kēia mau moʻolelo, ua huikau paha kou poʻo. "Auē kuʻu akua, ʻo wai ka ʻaila maikaʻi, he aha kā mākou e ʻai ai?" Ke noʻonoʻo nei paha ʻoe. No laila, i kēia lā, e kamaʻilio kākou e pili ana i kēia, ʻo ia hoʻi, ka ʻoiaʻiʻo e pili ana i nā momona a me nā ʻaila, ma ke ʻano maʻalahi a ma ke ʻano aloha.
Mai hopohopo! Pono anei ʻoe e makaʻu nui e pili ana i ka 'momona momona'?
No ka manawa lōʻihi, ua manaʻo like mākou a pau. ʻO ia hoʻi , ʻo ka momona momona, i loaʻa i nā mea e like me ka pata, ka tīhi, nā ʻiʻo momona, a me nā huahana waiū, ʻo ia ka ʻenemi nui loa o ko mākou mau puʻuwai. Aia kekahi kumu e manaʻo ai pēlā. No ka mea, hoʻonui kēia mau momona momona i ka pae o ka cholesterol "maikaʻi ʻole", a i ʻole ka cholesterol LDL, i loko o ko mākou koko. Pili pono nā pae LDL kiʻekiʻe i ka maʻi puʻuwai. ʻO ia ke kumu e haʻi mai ai nā kauka iā mākou e ʻai iki i kēia mau mea.
Akā, ua hōʻike ʻia ma nā noiʻi hou aia kekahi ʻaoʻao ʻē aʻe o kēia moʻolelo. ʻAʻole wale ka momona momona ka pilikia. E noʻonoʻo inā ua hoʻōki loa ʻoe i ka ʻai ʻana i ka pata a hoʻomaka i ka ʻai ʻana i nā mea e like me nā biscuits, nā keke, ka berena, a me ka laiki keʻokeʻo i kapa ʻia ʻaʻohe momona akā ua piha i ke kō a me nā kalapona i hoʻomaʻemaʻe ʻia? ʻOiaʻiʻo, hiki iā ia ke hoʻonui hou aku i kou pilikia o ka maʻi puʻuwai.
I ka ʻōlelo maʻalahi, ʻo ka manaʻo e hōʻemi ana ʻoe i ka momona akā ʻo ka ʻai ʻana i ke kō a me ka palaoa e ʻoi aku ka ʻino ma mua o ka maikaʻi.
No laila, ʻo ia hoʻi, hiki iā kākou ke ʻai i ka nui o ka pata a me ka tīhi e like me kā kākou makemake? ʻAʻole, ʻaʻole loa. ʻO nā hui olakino koʻikoʻi o ka honua, e like me ka American Heart Association, ke ʻōlelo nei ʻaʻole mākou e ʻoi aku ma mua o 7% o kā mākou calorie i kēlā me kēia lā mai ka momona saturated. No laila he mea nui loa ia e makaʻala i ka nui.
E koho kākou i nā aila mea kanu olakino no ka puʻuwai
Ua ʻae ka hapa nui o nā kauka a me nā mea lapaʻau meaʻai he mea naʻauao ke pani i nā momona saturated me nā momona unsaturated . No ka laʻana, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka ʻaila ʻoliva a i ʻole ka ʻaila canola ma kahi o ka pata.
Eia nō naʻe, aia nā manaʻo like ʻole e pili ana i ke ʻano o ka ʻaila olakino loa. E nānā kākou i kēia mau mea me nā kikoʻī hou aku .
| ʻAno ʻaila | ʻAno nui o ka momona | He aha ka mea kūpono? |
|---|---|---|
| ʻAila ʻoliva | Monounsaturated | E ʻai ʻia me nā salakeke, ka berena, a i ʻole e kāpīpī ʻia ma luna o ka pasta, a pēlā aku. ʻAʻole kūpono no ka wela nui. |
| ʻAila Canola | Polyunsaturated a me Omega-3 | No ka palai ʻana a me ka kuke ʻana (kiʻekiʻe ke kiko uahi). ʻAʻohe ona ʻala ʻokoʻa no laila ʻaʻole ia e hoʻopilikia i nā ʻono ʻē aʻe. |
| ʻAila pua nānālā | ʻAʻohe momona | No ka palai ʻana a me ka kuke ʻana (kiko uahi kiʻekiʻe). |
| ʻAila soya, kulina | ʻAʻohe momona | No nā kumu kuke like ʻole. |
| ʻAila Sesame | ʻO ka polyunsaturated a me ka monounsaturated | E hoʻohui i ka ʻono a me ke ʻala i nā meaʻai ʻĀkia. ʻAʻole kūpono no ka wela kiʻekiʻe. |
ʻO ka mea maikaʻi loa e hana ai, ʻo ia ka hoʻohana ʻana i nā ʻano ʻaila mea kanu like ʻole ma kahi o hoʻokahi ʻano wale nō. He mea maikaʻi ia no kou olakino a me ka ʻono o kāu meaʻai.
Mai poina e pili ana i nā waikawa momona Omega-3!
ʻAʻohe kānalua no ia mea. He mau momona koʻikoʻi nā Omega-3 no ko kākou kino. Mālama lākou i ko kākou mau puʻuwai mai nā ʻano puʻuwai ʻē. Kōkua pū lākou i ka mālama ʻana i ka elasticity o nā kīʻaha koko, e hōʻemi ana i ka pilikia o ka hōʻeha puʻuwai a me ka hahau.
Pehea e loaʻa ai iā ʻoe ka Omega-3?
- Iʻa ʻaila:E hoʻokomo i nā iʻa ʻaila e like me ka salmon, sardines, herring, mackerel, a me ka herring i kāu papaʻai ma ka liʻiliʻi he ʻelua i ka pule.
- Nā kumu mea kanu: Loaʻa pū nā omega-3 i loko o nā walnuts, flaxseed, a me ka ʻaila canola. Eia naʻe, ʻaʻole i loko o lākou ke ʻano omega-3 ikaika like me ka ʻaila iʻa.
- Nā Mea Hoʻohui: Inā ʻoe e lawe ana i nā mea hoʻohui omega-3, he mea nui e nīnau mua i kāu kauka.
ʻO ka mea ʻino maoli: E hōʻoki loa i ka momona trans
Eia nā mea a kākou e pono ai e hoʻopau loa mai kā kākou mau meaʻai: ʻO ka momona Trans Artificial .
Hoʻonui kēia i ka cholesterol maikaʻi ʻole (LDL) a hoʻohaʻahaʻa i ka cholesterol maikaʻi (HDL). ʻAʻole wale ia, hoʻoulu pū ia i ka mumū i loko o ke kino. ʻO kēia mumū ke alakaʻi i kekahi mau maʻi maʻi e like me ka maʻi puʻuwai, ka hahau ʻana, a me ka maʻi diabetes.
ʻO ka mea pōmaikaʻi, ua hōʻemi nui nā kānāwai lepili meaʻai a me nā pāpā momona trans ma nā ʻāina he nui i ka nui o kēia mau meaʻai. Eia nō naʻe, hiki ke loaʻa iā lākou i kekahi mau meaʻai i hana ʻia.
E noʻonoʻo e pili ana i ia mea, nā biscuits, nā keke, nā pastries, kekahi ʻano margarine āu e kūʻai ai mai ka hale kūʻai ... E heluhelu i ka papa inoa o nā mea hoʻohui o kēia mau mea. Inā ʻōlelo ʻia "Nā ʻaila Hydrogenated" a i ʻole "Nā ʻaila hydrogenated hapa" , ʻo ia hoʻi he mau momona trans. E noho mamao mai ia mau meaʻai i ka hiki.
I kekahi manawa, ʻoiai ke ʻōlelo nei ka pūʻolo "0g trans fat," ʻae ke kānāwai i nā liʻiliʻi liʻiliʻi loa (ʻoi aku ma mua o 0.5 grams). No laila ʻoi aku ka maikaʻi o ka nānā ʻana i ka papa inoa o nā mea hoʻohui.
E loaʻa iā kākou kahi kuanaʻike kūpono e pili ana i ka momona.
He mea nui ka momona i ka papaʻai kaulike. ʻOi loa ka momona unsaturated. ʻOiai ka papaʻai Mediterranean, i manaʻo ʻia ʻo ia kekahi o nā papaʻai olakino loa o ka honua, hāʻawi mai i ka ʻoi aku ma mua o 30% o nā calorie mai ka momona. Akā ʻo ka hapa nui o kēlā momona mai ka ʻaila ʻoliva, nā ʻaila mea kanu ʻē aʻe, a me ka iʻa.
ʻO ka mea nui loa, ʻaʻole ia e kau nui i ka manaʻo ma kahi mea hoʻokahi (momona a i ʻole nā kalapona), akā, e mālama i kahi papaʻai olakino holoʻokoʻa.
E hoʻomanaʻo, ʻo ka ʻai kaulike e komo pū ana me nā ʻano mea kanu kala like ʻole, nā huaʻai, nā legume, nā palaoa piha, nā iʻa, nā ʻiʻo momona, a me nā momona olakino ke kumu maikaʻi loa no ke ola olakino. Inā he mau hopohopo kāu e pili ana i kāu ʻai, e kamaʻilio me kāu kauka e pili ana i ia mea.
Leka Lawe-Home
- Mai makaʻu i nā ʻano momona āpau. ʻO ka mea nui ke ʻano o ka momona āu e koho ai. E kaupalena i nā momona momona (pata, ʻiʻo) a koho i nā momona momona ʻole (ʻaila ʻoliva, nati).
- E hoʻōki loa i ka ʻai ʻana i nā momona trans artificial. E pale i nā meaʻai e ʻōlelo ana "nā ʻaila hydrogenated" ma nā lepili meaʻai.
- E hoʻokomo i nā iʻa ʻaila i waiwai i ka omega-3 (e like me nā sardines a me ka mackerel) i kāu meaʻai ma ka liʻiliʻi he ʻelua i ka pule.
- Ma kahi o ka hoʻāʻo ʻana e hōʻemi i ka momona, e pale i ka ʻai ʻana i ka nui o ke kō a me ka palaoa i hoʻomaʻemaʻe ʻia (berena, biscuits, mea inu ʻono). Hiki ke ʻoi aku ka ʻino.
- Mai noʻonoʻo wale i hoʻokahi meaʻai, akā, e noʻonoʻo i kahi papaʻai kaulike e komo pū ana me nā mea kanu, nā huaʻai, nā palaoa, a me nā protein olakino.
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