Nā mea e pono ai ʻoe e ʻike e pili ana i nā momona! Maikaʻi? Maikaʻi ʻole? E kamaʻilio kākou!

Makaʻu iki kekahi poʻe ke lohe lākou i ka huaʻōlelo momona, ʻeā? Aia kekahi poʻe e manaʻo nei, "ʻAuē, ʻaʻole maikaʻi ka momona e ʻai, he mea ʻino ia no ke kino." Akā, he mea nui maoli anei ka momona no ko kākou kino, a i ʻole he mea ia e pono ai kākou e noho mamao aku? E hele mai, i kēia lā e kamaʻilio kākou e pili ana i kēia kumuhana i kapa ʻia ʻo Fats ma ke ʻano maʻalahi hiki iā ʻoe ke hoʻomaopopo.

He aha nā momona?

I ka ʻōlelo maʻalahi, he meaʻai koʻikoʻi ka momona no ko kākou kino. E like me ko kākou pono ʻana i nā piliki a me ka sima e kūkulu i ko kākou mau hale, he mea nui ka momona no ke kūkulu ʻana i nā membrane cell, ka hana ʻana i nā ʻiʻo nerve i loko o ka lolo, a me ka hana ʻana i nā hormones like ʻole. Eia kekahi, hana pū ka momona ma ke ʻano he wahie e hāʻawi i ka ikehu i ko kākou kino. E noʻonoʻo, inā ʻaʻole hoʻohana koke ʻia ka momona a kākou e ʻai ai no ka ikehu a i ʻole no ke kūkulu ʻana i ko kākou kino, mālama ko kākou kino iā ia i loko o nā hunaola momona. Ua like kēia me ke kino e mālama ana i ka momona no ka manaʻo o ka nele o ka meaʻai i ka wā e hiki mai ana.

Eia nō naʻe, e like me nā mea āpau , hiki i ka nui o ka momona ke hōʻino i ke kino. Eia nō naʻe, aia kekahi mau ʻano momona maikaʻi loa no ko kākou olakino. Pono e hoʻokomo ʻia kēia mau momona maikaʻi i loko o kahi papaʻai olakino.

He aha ka ʻaoʻao maikaʻi ʻole o ka momona?

ʻOiai hiki i ka momona ke hoʻohui i ka ʻono, ka ʻala, a me ke ʻano i ka meaʻai, he kiʻekiʻe loa hoʻi ia i nā calorie. No laila, inā ʻoe e hoʻomau i ka ʻai ʻana i nā meaʻai momona kiʻekiʻe, pono paha ʻoe e kū i nā pilikia olakino he nui. ʻOi loa aku i ka wā e pili ana i kā mākou mau keiki ʻōpio a me nā ʻōpio, loaʻa iā lākou ka hapa nui o kā lākou momona mai ka meaʻai wikiwiki, ka meaʻai palai, a me nā meaʻai māmā like ʻole. Eia kekahi, hoʻohui ʻia ka momona i ke kino mai nā mea e like me ka waiū momona, ka tīhi, ka kirīmi, a me nā huahana waiū momona kiʻekiʻe e like me ka pata, ka puaʻa, ka sausage, a me nā ʻoki momona o ka pipi.

Hiki i nā meaʻai hale ʻaina a me nā meaʻai lawe ʻia ke loaʻa ka momona ma mua o ka meaʻai maʻamau i kuke ʻia ma ka home. ʻO nā meaʻai palai hohonu nā meaʻai momona loa. I kekahi manawa, ʻaʻole mākou i ʻike ua hūnā ʻia ka momona i loko o nā mea ʻono kirīmi, nā mea ʻono tīhi, a i ʻole nā ​​mea ʻono pata a i ʻole nā ​​​​​​mea ʻono. E noʻonoʻo wale i ka nui o ka momona i loko o ka bagel a i ʻole ka laiki palai āu e kūʻai ai ma ka hale kūʻai!

No laila, no ke aha he maikaʻi kekahi ʻano momona no ke olakino?

"A laila no ke aha lā e ʻōlelo ai nā kauka he maikaʻi kekahi ʻano momona?" E nīnau paha ʻoe. ʻAe, he mea nui loa nā momona olakino no nā kamaliʻi ʻōpio a no kākou hoʻi nā mākua. He mea nui loa kēia mau momona maikaʻi no ka ulu ʻana a me ka ulu ʻana o nā kamaliʻi ʻōpio, a no ka ulu ʻana o ka lolo maʻamau.

ʻAʻole wale ka momona e hāʻawi i ka ikehu i ko mākou kino, akā he nui nō hoʻi nā pono koʻikoʻi ʻē aʻe:

• He mea nui nā wikamina momona-hoʻoheheʻe ʻia no ko mākou kino.– ʻO ia hoʻi, kōkua ia i ka hoʻopili ʻana i nā wikamina A, D, E, a me K. I mea e komo ai kēia mau wikamina i loko o ke kino, pono i nā meaʻai a mākou e ʻai ai kekahi momona.
• Hana lākou ma ke ʻano he mau poloka kūkulu no nā hormones .
• He mea nui loa ia no ke olakino o ka lolo.
• Hoʻokumu ia i kahi manaʻo o ka piha ma hope o ka ʻai ʻana, kahi e hōʻemi ai i ka pilikia o ka ʻai nui ʻana.

He kumu ikehu maikaʻi loa ka momona. Akā e hoʻomanaʻo i hoʻokahi mea. I ka hoʻohālikelike ʻia me nā kalapona a i ʻole ka protein, ʻo ka nui like o ka momona he pālua ka nui o nā calorie. No ka laʻana, aia i loko o 1 gram o ka momona he 9 calories. Akā, aia i loko o 1 gram o nā kalapona a i ʻole ka protein he 4 calories wale nō.

He aha nā ʻano momona i loko o ka meaʻai?

ʻAe, e nānā kākou i nā ʻano momona nui i loaʻa i nā meaʻai. ʻO ka ʻike ʻana i kēia mau mea e kōkua iā ʻoe e koho i nā meaʻai me ka naʻauao. ʻEkolu mau ʻano momona nui:

1. Nā momona momona ʻole - e like me ka hoaaloha maikaʻi!

Loaʻa kēia mau momona i nā mea kanu a me nā iʻa. ʻAʻole lākou e hōʻino i ka puʻuwai, a i kekahi manawa ua ʻōlelo ʻia he mea maikaʻi ia no ke olakino o ka puʻuwai . Ua māhele hou ʻia nā momona unsaturated i ʻelua mau ʻāpana:

• Nā momona monounsaturated: Loaʻa kēia mau mea i nā avocados, nā nati e like me ka pata pīnati, nā ʻalemona, nā pecans, a me nā aila e like me ka ʻaila ʻoliva, ka ʻaila pīnati, a me ka ʻaila canola.
• Nā momona polyunsaturated: Loaʻa kēia mau mea i loko o nā aila mea kanu he nui, e like me ka ʻaila kulina a me ka ʻaila soybean. ʻO kahi ʻano kūikawā o ka waikawa momona e pili ana i kēia hui ʻo ia nā waikawa momona omega-3. Loaʻa kēia mau mea i loko o nā iʻa ʻaila e like me ka salmon a me ka tuna, nā walnuts, a me nā hua flax. He mea maikaʻi loa kēia no ko mākou lolo a me ka puʻuwai.

2. Nā momona paʻa - e makaʻala!

Loaʻa kēia mau momona i ka hapa nui o ka ʻiʻo (ʻoi aku ka ʻiʻo ʻulaʻula), a me nā huahana holoholona e like me ka pata, ka pōkole, ka puaʻa, ka tīhi, ka waiū momona, a me ka kirīmi. Loaʻa i ka ʻaila niu ke kiʻekiʻe o ka momona momona. ʻO ka ʻai nui ʻana i ka momona momona hiki ke hoʻonui i nā pae kolesterol koko a hoʻonui i ka pilikia o ka maʻi puʻuwai. No laila ʻoi aku ka maikaʻi o ka ʻai ʻana i kēia mau mea me ke kaulike.

3. Nā momona trans - e noho mamao aku mai kēia mau mea!

ʻO kēia ke ʻano momona e pono ai mākou e makaʻala loa. ʻO kekahi mau margarine stick, nā meaʻai māmā kalepa e like me nā crackers, nā mea i hoʻomoʻa ʻia, a me kekahi mau meaʻai palai kalepa e loaʻa paha kēia mau momona trans . ʻO nā momona Trans nā momona i hoʻohui ʻia i nā aila mea kanu ma ka hoʻohui ʻana i ka hydrogen (kahi hana i kapa ʻia(hydrogenation), he momona hana i hana ʻia e paʻa i ka mahana o ka lumi. Hoʻokiʻekiʻe nā momona trans i ka pae o ka cholesterol maikaʻi ʻole i loko o ko mākou koko, hoʻohaʻahaʻa i ka pae o ka cholesterol maikaʻi, a hoʻonui nui i ka pilikia o ka maʻi puʻuwai. I kēia manawa, ma nā ʻāina he nui, pono e ʻōlelo ʻia nā momona trans i nā lepili meaʻai. Eia kekahi, ua hana nā ʻoihana meaʻai he nui i nā hana e wehe i nā momona trans mai kā lākou huahana. He mea maikaʻi loa kēia!

Pehea e ʻike ai i ka ʻike momona ma nā lepili meaʻai?

Ua ʻike paha ʻoe i kahi lepili "Nutrition Facts" ma ke kua o kekahi meaʻai i hoʻopaʻa ʻia āu e kūʻai ai mai ka hale kūʻai. Hōʻike maopopo ia i ka nui o ka momona holoʻokoʻa, ka momona saturated, a me ka momona trans i loko o kahi lawelawe. Akā ʻo ka pilikia me kēia , hiki iā mākou ke ʻai maʻalahi ma mua o ka "nui lawelawe" i helu ʻia ma ka lepili. No ka laʻana, ʻoiai ʻo kahi ʻeke o nā ʻāpana kulina e ʻōlelo ana he 12 mau ʻāpana no kēlā me kēia "lawelawe," pinepine mākou e ʻai i ka hapalua o ka ʻeke i ka manawa hoʻokahi, ʻeā? A laila ʻoi aku ka nui o ka momona a mākou e ʻai ai ma mua o ka mea ma ka lepili.

I ke kamaʻilio ʻana e pili ana i ka momona ma nā ʻeke meaʻai, ua ʻike paha ʻoe i nā huaʻōlelo e like me "fat-free," "low-fat," "reduced fat," a me "light" a i ʻole "lite." He mau lula kikoʻī ko ke aupuni no ka hoʻohana ʻana i kēia mau huaʻōlelo. Wahi a ke kānāwai:

• ʻAʻole hiki i nā meaʻai i kapa ʻia ʻo "fat-free" ke loaʻa ma mua o 0.5 grams o ka momona no kēlā me kēia lawelawe ʻana.
• Pono nā meaʻai i kapa ʻia ʻo "low-fat" i loko o 3 grams o ka momona a emi mai paha no kēlā me kēia lawelawe ʻana.
• Pono nā meaʻai i kapa ʻia "māmā" (lite) i ka 50% ka liʻiliʻi o ka momona, a i ʻole hoʻokahi hapakolu ka liʻiliʻi o nā calorie, ma mua o ka meaʻai maʻamau.
• Pono nā meaʻai i kapa ʻia "reduced-fat" i ka 25% ka liʻiliʻi o ka momona ma mua o ka huahana maʻamau.

Akā eia kekahi mea e hoʻomanaʻo ai. ʻO nā meaʻai i kapa ʻia ʻo "light" (lite) a me "reduced-fat" paha ua hoʻohui ʻia ke kō e mālama i ka ʻono. Eia kekahi, inā kiʻekiʻe loa ka momona o ka huahana mua, maʻamau, hiki i kēia mana "reduced" ke loaʻa ka nui o ka momona. No laila he mea naʻauao ke heluhelu pono i ka lepili ma mua o ka hoʻoholo ʻana.

ʻEhia ka momona e pono ai nā keiki liʻiliʻi?

ʻO ka momona a me ka cholesterol ʻelua mau mea e pāʻani ana i kahi kuleana koʻikoʻi i ka ulu ʻana o ka lolo, ʻoi aku hoʻi i nā keiki ʻōpio. No laila, he ʻāpana koʻikoʻi nā momona olakino o ka ʻai kaulike a ke keiki. ʻAʻole ia he manaʻo maikaʻi e kaupalena nui iā lākou a hōʻoki loa paha iā lākou mai ka ʻai.

Mai kaupalena i ka momona i ka meaʻai, ʻoiai no nā pēpē ma lalo o hoʻokahi makahiki.He mea nui ka momona no ko lākou ulu wikiwiki ʻana a me ka ulu ʻana o ka lolo. I ka ʻai a nā keiki ma luna o 2 mau makahiki, he manaʻo maikaʻi e hoʻāʻo e mālama i ka nui o nā calorie mai ka momona saturated a i lalo o 10% o ka huina o nā calorie i hoʻopau ʻia i kēlā me kēia lā.

Pehea e kāohi ai i ka momona i ke ola o kēlā me kēia lā?

I kēia manawa, ua maopopo paha iā ʻoe he mea nui loa ka ʻai ʻana i ke ʻano kūpono a me ka nui o ka momona no ke ola olakino. Eia naʻe, ʻo ka ʻoiaʻiʻo, nui ka poʻe o kā mākou mau keiki (a i kekahi manawa mākou iho) e ʻai nui ana i ka momona. ʻO kēia ke alakaʻi i ka piʻi ʻana o ke kaumaha pono ʻole. Ke piʻi nui kou kaumaha, ʻoi aku ka nui o kou pilikia i nā maʻi like ʻole, e like me ke kolamu kiʻekiʻe, ke koko kiʻekiʻe, a me ka maʻi diabetes.

No laila, eia kekahi mau ala maʻalahi e kōkua iā ʻoe e kāohi i ka momona a ʻai olakino:

• E hoʻokomo i nā meaʻai hou aʻe i haʻahaʻa maoli i ka momona - ʻo ia hoʻi , nā huaʻai hou, nā mea kanu, nā legumes, nā palaoa piha, nā ʻiʻo wīwī, a me nā huahana waiū haʻahaʻa momona - i loko o nā meaʻai a kāu mau keiki.
• I ke kuke ʻana, koho i nā momona unsaturated olakino , e like me ka ʻaila ʻoliva a me ka ʻaila canola, a hoʻohana liʻiliʻi i ka hiki.
• E hoʻokomo i nā ʻano protein like ʻole i kāu meaʻai. No ka laʻana, he mau koho maikaʻi nā ʻiʻo wīwī, ka moa ʻili ʻole, nā iʻa waiwai i ka Omega-3 (e like me ka salmon, mackerel, a me ka tuna), a me nā kumu protein mai nā mea kanu e like me nā lentil, chickpeas, peas, a me nā pīni ʻōmaʻomaʻo, a me nā nati e like me ka soy, cashews, a me nā pīni.
• I ka wā e kuke ai i ka ʻiʻo, ka iʻa, a me ka moa, e hoʻohana i nā ʻano hana e like me ke kālua ʻana, ka pūlehu ʻana - ma luna o kahi ʻūpā, a i ʻole ka broiling ma kahi o ka palai hohonu. Hoʻemi kēia mau ʻano hana i nā calorie ma ka hoʻopuka ʻana i ka momona keu. Hoʻohui wale ka palai ʻana i ka momona hou aku.
• I nā manawa hiki , e hoʻomākaukau i kāu ʻaina awakea kula, nā meaʻai māmā, a me nā pāʻina āu e lawe ai me kou ʻohana i nā huakaʻi ma ka home. Ma kēlā ala, hiki iā ʻoe ke kāohi i ka nui o ka ʻaila, ke kō, a me ka paʻakai a kou ʻohana e ʻai ai. E noʻonoʻo i ka ʻoi aku ka maikaʻi o kahi sanwika mea kanu momona i hana ʻia e kou makuahine ma mua o kahi patty i kūʻai ʻia ma ka hale kūʻai no kāu kaikamahine e lawe i ke kula.
• E kaupalena i ka ʻai ʻana i waho, ʻoiai hoʻi nā hale ʻaina meaʻai wikiwiki, i ka hiki.
• Inā pono ʻoe e ʻai i waho, e kōkua i kāu mau keiki e koho i nā koho olakino. Eia kekahi laʻana, e hōʻoia e hoʻokomo i kahi salakeke ʻōmaʻomaʻo me kā lākou ʻai a noi i ka ʻaʻahu momona haʻahaʻa. E kau i ka sinapi ma nā sanwika ma kahi o ka mayonnaise. E koho i nā kīʻaha i kālua ʻia, kālua ʻia, a i ʻole i mahu ʻia ma kahi o nā kīʻaha i palai ʻia.

ʻO ka leka lawe home mai kēia ʻatikala

I ka hopena, ʻo ke ala maikaʻi loa a maʻalahi hoʻi e aʻo ai i kā mākou mau keiki i nā ʻano ʻai olakino.Ma ke ʻano he poʻe mākua, pono kākou e lilo i mau kumu hoʻohālike maikaʻi no lākou. No ke ola kino olakino a hauʻoli, e hoʻomaʻamaʻa i ka ʻai naʻauao a me ka momona. E koho i nā ʻano meaʻai like ʻole, me nā momona olakino, i kāu papaʻai. Eia kekahi, mai poina e hoʻoikaika kino mau. ʻO kēia mau mea maʻalahi ka mea e alakaʻi ai iā kākou i kahi ola lōʻihi a olakino.

ʻO ka momona, nā momona olakino, nā momona unsaturated, nā momona saturated, nā momona trans, cholesterol, meaʻai olakino