Ke hele ʻoe i ka hale kūʻai e hoʻemi i ke kaumaha a i ʻole e kāohi i kāu cholesterol, ʻaʻole anei ʻoe e ʻimi i nā lepili "ʻaʻohe momona" a me "haʻahaʻa momona" ma nā papa? Manaʻo ka poʻe he nui he maikaʻi loa ia mau meaʻai no ke kino a ʻaʻohe pilikia. Akā, ʻike anei ʻoe i ka moʻolelo maoli ma hope o kēia mau lepili nani? ʻAʻole manaʻo mau ʻo "ʻAʻohe
momona " "ʻaʻohe pilikia." E kamaʻilio kākou e pili ana i kēia me nā kikoʻī.
He aha ka manaʻo maoli o kēia mau lepili 'Fat-free' a me 'Low-fat'?
ʻIke pinepine mākou i kēia mau huaʻōlelo ke kūʻai mākou i kahi mea e like me ka yogurt a i ʻole kahi ʻeke biscuits mai kahi hale kūʻai. Akā, haʻi kēlā me kēia o kēia mau lepili i kahi moʻolelo ʻokoʻa. I ka pōkole, eia ke ʻano o ia mea:
| Huaʻōlelo Lepili | He aha ke ʻano o ia mea |
|---|
| ʻAʻohe momona | ʻAʻole pono ka momona ma mua o 0.5 grams no ka lawelawe ʻana. |
| Haʻahaʻa ka momona | Pono ka ʻai ʻana he 3 grams o ka momona a emi mai paha. |
| Hoʻemi ʻia ka momona | Pono ka liʻiliʻi o ka momona o ka meaʻai he 25% ka liʻiliʻi ma mua o ka huahana maʻamau. |
| Mālamalama | Pono e hoʻemi ʻia nā calorie ma ka 1/3, a i ʻole e hoʻemi ʻia ka momona ma ka 50%. |
ʻO ka pilikia huna me nā meaʻai 'Fat-Free'
E noʻonoʻo e pili ana i ia mea, he aha ka mea e hana ai ke wehe loa ʻoe i ka momona mai kahi meaʻai? I ka manawa pinepine,
nalowale kona ʻono . No laila he aha ka hana a nā mea hana meaʻai e hoʻihoʻi i kēia ʻono? Hoʻohui lākou i nā mea ʻē aʻe iā ia. ʻOi aku ka pololei, nā mea e like me
ke kō, ka palaoa berena, nā mea hoʻomānoanoa like ʻole, a me ka paʻakai . ʻO ka hopena, hoʻonui ʻia ka nui o ka calorie o ka meaʻai ʻoiai ua pau ka momona.
Eia kekahi, ʻoiai ʻaʻole ʻono maikaʻi kēia mau meaʻai, ʻaʻole lākou e hoʻopiha iā mākou. A laila,
ʻai hou mākou iā lākou me ka ʻike ʻole. I ka hopena, piʻi aʻe ko mākou kaumaha ma kahi o ka emi ʻana o ke kaumaha.
Ma kahi o ka ʻōlelo ʻana 'ʻaʻohe momona', e noʻonoʻo kākou e pili ana i ka 'momona maikaʻi'!
I ka wā e pili ana i kahi nohona olakino, ʻo ka mea nui ma mua o ka nui o ka momona a mākou e ʻai ai, ʻo ia
ke ʻano o ka momona a mākou e ʻai ai . Pono ko mākou kino i ka momona. Akā, ʻo ia ke ʻano "maikaʻi". Ke kamaʻilio mākou e pili ana i ka cholesterol, ua lohe mākou e pili ana i ʻelua ʻano, ʻeā?
- LDL (Low-Density Lipoprotein): ʻO kēia ka " cholesterol maikaʻi ʻole " . Hōʻiliʻili ia ma nā paia o ko mākou mau kīʻaha koko , e hoʻohaiki ana iā lākou a e hoʻomākaukau ana i ke ala no nā maʻi puʻuwai .
- HDL (High-Density Lipoprotein): ʻO kēia ka "cholesterol maikaʻi." Mālama ʻo HDL i ko mākou puʻuwai ma ka wehe ʻana i ka cholesterol LDL maikaʻi ʻole mai ko mākou mau kīʻaha koko.
No laila, ʻo kā mākou pahuhopu ka ʻai ʻana i nā meaʻai e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole (LDL) a hoʻonui i ka cholesterol maikaʻi (HDL). Eia ka hoʻokaʻawale ʻana o nā "momona maikaʻi" a me nā "momona maikaʻi ʻole".
| ʻAno Momona | Maikaʻi/maikaʻi ʻole a me nā laʻana |
|---|
| Nā Momona Maikaʻi - E ʻai hou aku i kēia mau mea |
|---|
| Nā Momona Monounsaturated | Hoʻohaʻahaʻa i ka cholesterol LDL maikaʻi ʻole. Nā laʻana: ʻaila ʻoliva, ʻaila canola, pīnati, ʻavokado. |
| Nā Momona Polyunsaturated | Hoʻohaʻahaʻa i ka cholesterol LDL maikaʻi ʻole. Nā laʻana: Iʻa ʻaila e like me ka mackerel, salmon, tuna, hua pua nānālā, hua paukena. |
| Nā Momona ʻIno - E hōʻemi i kēia mau mea i ka hiki |
|---|
| Nā Momona Kūpaʻa | Hoʻonui i ka cholesterol LDL maikaʻi ʻole. Nā laʻana: pipi, puaʻa, pata, tīhi, a me nā huahana waiū momona piha. |
| Nā Momona Trans | ʻO kēia nā ʻano momona ʻino loa . Hoʻonui lākou i ka LDL a hoʻemi i ka HDL maikaʻi. Nā laʻana: margarine, nā huahana berena, nā meaʻai wikiwiki i palai hohonu ʻia. |
Paipai nā hui olakino nui e like me ka American Heart Association e mālama mākou i
nā momona saturated i lalo o 6% o kā mākou calorie i kēlā me kēia lā. ʻOi aku ka maikaʻi
o ka hoʻopau ʻana i nā momona trans mai kā mākou meaʻai i ka hiki.
Pehea e hana ai i nā koho olakino?
ʻAʻole kēia manaʻo he mea ʻino loa nā meaʻai 'momona ʻole'. Akā, pono kākou e akamai i ke koho ʻana iā lākou.
- E heluhelu pono i nā lepili meaʻai : Mai kūʻai i kekahi mea e ʻōlelo ana 'ʻaʻohe momona'. E nānā i ka nui o ke kō a me ka paʻakai i loko, a inā he emi maoli nā calorie ma mua o ka huahana maʻamau. Eia kekahi, e hoʻolohe i ka nui o ka lawelawe ʻana .
- E makaʻala i ka nui o kāu ʻāpana: E noʻonoʻo he 3 grama o ka momona a me 250 kaloli ke kīʻaha ʻaikalima 'haʻahaʻa-momona'. Inā ʻoe e ʻai i ʻekolu kīʻaha o ia mea, e hoʻohui ana ʻoe i 9 grama o ka momona a me 750 kaloli i kou kino! I kekahi manawa, ʻoi aku ka maikaʻi o ka ʻai ʻana i kahi mea ʻono me ka momona piha ma mua o ka ʻai ʻana i nā mea ʻono momona he nui e like me kēia.
- E hāʻawi i ka mea nui i nā meaʻai kūlohelohe: E hoʻohui i nā mea kanu, nā huaʻai, nā palaoa piha, a me nā nati i kāu papaʻai. He kiʻekiʻe lākou i ka fiber a me nā meaʻai, e kōkua iā ʻoe e māʻona no ka manawa lōʻihi. He haʻahaʻa hoʻi lākou i nā calorie a haʻahaʻa maoli i ka momona. No ka laʻana, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka ʻuala i kālua ʻia ma ka home a i ʻole ka ʻuala (me ka ʻole o ka pata a i ʻole ka tīhi) ma mua o ka ʻuala "i kālua ʻia" i kūʻai ʻia ma ka hale kūʻai. ʻO kēia no ka mea ʻoi aku ka nui o nā meaʻai a me ka fiber o ka ʻuala holoʻokoʻa, a haʻahaʻa i nā calorie.
Pono e ʻokoʻa kāu papaʻai a kau ʻia ma luna o nā meaʻai kūlohelohe, meaʻai holoʻokoʻa ma mua o nā meaʻai i hana ʻia.
Leka Lawe-Home
- ʻAʻole manaʻo mau ka lepili "momona ʻole" he "olakino." E makaʻala i ke kō, ka paʻakai, a me nā calorie i hoʻohui ʻia no ka ʻono.
- ʻOi aku ka nui o ke ʻano momona āu e ʻai ai ma mua o ka nui o ka momona āu e ʻai ai . E koho i nā meaʻai i loaʻa nā "momona maikaʻi" e like me ka avocados, ka iʻa ʻaila, a me ka ʻaila ʻoliva.
- E hōʻemi i nā "momona maikaʻi ʻole" (nā momona saturated a me nā trans) i loaʻa i nā meaʻai i hana ʻia, nā mea i hoʻomoʻa ʻia, a me nā meaʻai i palai hohonu ʻia e like me ka hiki.
- E hoʻomaʻamaʻa i ka heluhelu ʻana i nā lepili meaʻai. E makaʻala ʻaʻole wale i ka momona, akā, i ke kō, ka sodium (paʻakai), a me ka nui o nā calorie.
- Inā he mau hopohopo kāu e pili ana i kou kaumaha, nā pae cholesterol, a i ʻole ka ʻai, e nīnau mau i kāu kauka no ka ʻōlelo aʻo kūpono.
ʻAi momona haʻahaʻa, ʻai olakino, cholesterol, momona maikaʻi, momona maikaʻi ʻole, pohō kaumaha, olakino puʻuwai
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