E aʻo pono kākou e pili ana i ka momona. He mea nui loa kēia no ke olakino o kou ʻohana!

Aloha! I kēia lā, e kamaʻilio ana mākou e pili ana i kahi kumuhana a ka poʻe he nui i kuhihewa iki ai, a he mea nui loa ia no ke olakino o nā mea a pau o ko mākou ʻohana. ʻO ia hoʻi ka "momona" a i ʻole "ʻaila" (ʻAila). Manaʻo kekahi poʻe ke ʻōlelo lākou he momona, ʻo ia hoʻi he mea maikaʻi ʻole nā ​​mea a pau, akā ʻo ia maoli nō anei? E ʻike pono kākou i ke ʻano o kēia.

He aha ka momona? No ke aha mākou e pono ai?

I ka ʻōlelo maʻalahi, he meaʻai ka momona i loaʻa i nā meaʻai a mākou e ʻai ai. He nui kāna mau hana i loko o ko mākou kino. E noʻonoʻo e pili ana i ia mea, he mea nui ka momona no ke kūkulu ʻana i nā ʻāpana i loko o ko mākou kino, no ka hana pono ʻana o kā mākou ʻōnaehana nerve (ʻoi aku hoʻi ko mākou lolo ), a no ka hana ʻana i kekahi mau hormones.

ʻAʻole wale kēlā, akā hoʻohana pū ko kākou kino i ka momona e hāʻawi i ka ikehu. Inā ʻaʻole hoʻohana ʻia nā momona a pau a kākou e ʻai ai no ka ikehu, mālama ʻia ke koena i loko o ke kino. Me he mea lā e noʻonoʻo ana ke kino i mua. Mālama ia i hiki ke hoʻohana ʻia i ka wā o ka nele i ka meaʻai.

No laila, ʻaʻole maikaʻi ka nui o ka momona no ke kino, akā maikaʻi loa kekahi mau ʻano momona no kākou. He mea pono kēia mau momona maikaʻi i ka ʻai olakino.

No laila he aha ka ʻaoʻao maikaʻi ʻole o ka momona?

Hoʻohui nā momona i ka ʻono, ka ʻala, a me ke ʻano i nā meaʻai. Akā ʻo ka pilikia, he kiʻekiʻe loa ka momona i nā calorie . No laila, inā ʻai nui mākou i nā meaʻai momona, hiki iā ia ke hana i nā pilikia olakino like ʻole.

ʻOi loa aku no kā mākou mau keiki ʻōpio a me nā ʻōpio, loaʻa iā lākou ka hapa nui o ko lākou momona mai ka meaʻai wikiwiki, ka meaʻai palai, a me nā meaʻai māmā. Eia kekahi, ʻo nā huahana waiū momona kiʻekiʻe - e like me ka waiū momona, ka tīhi, ka kirīmi, a me ka pata - a me nā ʻiʻo momona kiʻekiʻe - e like me ka puaʻa, nā ʻīlio wela, a me nā ʻoki pipi wīwī - hāʻawi pū i ka nui o ka momona.

E noʻonoʻo e pili ana i ia mea, i kekahi manawa hiki i nā meaʻai a mākou e kūʻai ai mai ka hale kūʻai ke loaʻa ka momona ma mua o nā meaʻai a mākou e kuke ai ma ka home. ʻOi aku ka nui o nā meaʻai i palai ʻia i ka ʻaila a he nui ka momona. Eia kekahi, i kekahi manawa he momona "hūnā" nā meaʻai a mākou e ʻai ai i nā mea e like me nā mea ʻono kirīmi, nā mea ʻono tīhi, a me nā mea ʻono pata, a ʻaʻole mākou e noʻonoʻo iki i ia mea.

No ke aha i ʻōlelo ʻia ai kekahi mau ʻano momona he olakino?

ʻAe, he ʻoiaʻiʻo kēlā. ʻAʻole maikaʻi ʻole nā ​​​​momona a pau. He ʻāpana koʻikoʻi nā momona olakino o ka papaʻai momona a olakino no nā keiki a me nā pākeke.

Pono nā keiki, ʻoi aku hoʻi, e loaʻa i ka lawa o kēia mau momona maikaʻi no ko lākou ulu ʻana a me ka ulu ʻana . I ka wā kamaliʻi, ʻo ia hoʻi, a hiki i ka makahiki ʻelua a ʻekolu paha, he mea nui kēia mau momona no ka ulu ʻana o ka lolo o nā keiki .

ʻAʻole wale kēia mau momona olakino e hāʻawi i ka ikehu i ke kino, he nui nō hoʻi nā pono ʻē aʻe:

• Kōkua nā wikamina hoʻoheheʻe ʻia i ka momona - nā wikamina A, D, E, a me K - i ke kino e omo pono iā lākou. I mea e omo ʻia ai kēia mau wikamina, pono i ka meaʻai a mākou e ʻai ai kekahi momona.
• I ka hana ʻana i kekahi mau hormones, hoʻohana ʻia ka momona ma ke ʻano he mea nui.
• He mea nui hoʻi ka momona no ke olakino o ko kākou lolo .
• Ke ʻai ʻoe, ua piha ʻoe, kahi e hōʻemi ai i ka pono e ʻai hou aku i ka meaʻai me ke kumu ʻole.

He kumu maikaʻi ka momona no ka ikehu, akā he mea nui e hoʻomanaʻo he pālua ka nui o nā calorie o ka momona ma mua o ka nui like o nā kalapona a i ʻole ka protein.

Eia kekahi laʻana, he 9 kaloli i loko o 1 gram o ka momona, akā he 4 kaloli i loko o 1 gram o nā kalapona a i ʻole ka protein. No laila, pono ʻoe e makaʻala i ka nui o kāu ʻai ʻana.

He aha nā ʻano momona i loko o ka meaʻai?

ʻAe, e nānā kākou i nā ʻano momona i loko o kēia mau meaʻai. Hiki iā kākou ke kamaʻilio nui e pili ana i ʻekolu ʻano momona:

1. Nā momona momona ʻole

ʻO kēia nā mea i kapa ʻia he momona "maikaʻi" . Loaʻa pinepine lākou i nā meaʻai mea kanu a me nā iʻa. Manaʻo ʻia he maikaʻi lākou no ke olakino o ko kākou puʻuwai. Ua māhele hou ʻia nā momona unsaturated i kekahi mau ʻano:

• ʻO nā momona monounsaturated: Loaʻa kēia mau mea i nā avocados, ka pata pīnati, nā nati e like me nā ʻalemona a me nā pecans, 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 - no ka laʻana, ka ʻaila kulina a me ka ʻaila soya.
• ʻO nā waikawa momona Omega-3: He ʻano momona polyunsaturated kēia. Nui loa lākou i nā iʻa ʻaila e like me ka salmon a me ka tuna, a me nā walnuts a me nā hua flax. He mea maikaʻi loa lākou no ko mākou kino!

2. Nā momona paʻa

Loaʻa pinepine kēia mau momona i ka ʻiʻo a me nā huahana holoholona ʻē aʻe. Eia kekahi laʻana, i ka pata, ka pōkole, ka puaʻa, ka tīhi, a me ka kirīmi. Loaʻa pū ka ʻaila niu i ka momona momona.

ʻO ka ʻai nui ʻana i ka momona momona hiki ke hoʻonui i ka pae o ka cholesterol maikaʻi ʻole i loko o ke koko a hoʻonui i ka pilikia o ka maʻi puʻuwai. No laila ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻana i kekahi kaohi i ka wā e ʻai ai i kēia ʻano momona.

3. Nā momona trans

ʻO kēia nā momona "maikaʻi ʻole" . ʻO kekahi mau margarine stick, nā meaʻai māmā i kūʻai ʻia ma ka hale kūʻai e like me nā kuki a me nā keke, nā mea i hoʻomoʻa ʻia, a me kekahi mau meaʻai palai i kūʻai ʻia ma ka hale kūʻai e loaʻa paha nā momona trans.

Hoʻokumu ʻia nā momona trans ke hydrogenated nā aila mea kanu. I ka ʻōlelo maʻalahi, he hana kēia e hoʻohui ʻia ai nā ʻātoma hydrogen i nā aila mea kanu e hoʻopaʻa iā lākou i ka mahana o ka lumi.

Hiki i nā momona trans ke hoʻonui i nā pae cholesterol a hoʻonui nui i ka pilikia o ka maʻi puʻuwai. He mea maikaʻi ʻole kēia no ko kākou olakino.

ʻO ka mea pōmaikaʻi, ua koi aku nā ʻoihana meaʻai he nui i ka ʻike momona trans e helu ʻia ma kā lākou mau lepili meaʻai. Eia kekahi, ua wehe nā ʻoihana he nui i ka momona trans mai kā lākou huahana. He mea ia e hauʻoli nui ai!

Pehea i helu ʻia ai ka momona ma nā lepili meaʻai?

Ke kūʻai ʻoe i kahi pūʻolo meaʻai mai ka hale kūʻai, e hoʻomaʻamaʻa i ka nānā ʻana i ka lepili 'Nutrition Facts' ma ke kua. Hōʻike maopopo ia i ka nui o ka momona holoʻokoʻa, ka momona saturated, a me ka momona trans i hoʻokahi 'lawelawe'.

Akā, aia kekahi mea e makaʻala ai ma ʻaneʻi. He mea maʻalahi loa ka ʻai ʻana ma mua o ka "nui o ka lawelawe ʻana" ma ka lepili.

• E noʻonoʻo, inā kūʻai ʻoe i kahi ʻeke o nā ʻuala kulina, ʻoiai ke ʻōlelo nei ka 'nui lawelawe' he 12 mau ʻuala, ehia o kākou e ʻai maoli ana i 12 mau ʻuala? ʻO ka hapa nui o ka manawa, ʻai mākou i ʻelua a ʻekolu paha manawa o ia nui i ka manawa hoʻokahi, ʻeā? A laila e piʻi pū ka nui o ka momona e komo i loko o ke kino.

I ke kamaʻilio ʻana e pili ana i ka momona, ua ʻike paha ʻoe i nā huaʻōlelo e like me "fat-free," "low-fat," "reduced fat," a me "light or lite" ma nā ʻeke meaʻai. He mau lula maopopo ko ke aupuni e pili ana i ka hoʻohana ʻana i kēia mau huaʻōlelo. Wahi a ke kānāwai:

• Nā meaʻai momona ʻole: ʻAʻole ʻoi aku ma mua o 0.5 grams o ka momona no ka lawelawe ʻana.
• Nā meaʻai haʻahaʻa momona: Pono i hoʻokahi lawelawe ʻana he 3 grams o ka momona a emi mai paha.
• Nā meaʻai "māmā": Pono e emi iho ka momona ma mua o ka huahana maʻamau, a i ʻole ka hapakolu o nā calorie.
• Nā meaʻai i hoʻemi ʻia ka momona: Pono he 25% ka liʻiliʻi o ka momona ma mua o ka huahana maʻamau.

Akā eia kekahi mea e hoʻomanaʻo ai. ʻOiai ke ʻōlelo nei lākou he 'māmā' a he 'momona haʻahaʻa', i kekahi manawa hiki i kēlā mau meaʻai ke kiʻekiʻe i ke kō. Eia kekahi, inā kiʻekiʻe ka momona o ka huahana maʻamau mua, hiki i kēia mau mana "haʻahaʻa" o ka meaʻai ke loaʻa ka nui o ka momona. No laila e nānā pono i ka lepili.

ʻEhia ka momona e pono ai nā keiki?

ʻO ka momona a me ka cholesterol, e like me ka mea i ʻōlelo ʻia ma mua, ʻelua mau meaʻai e pāʻani ana i kahi kuleana koʻikoʻi i ka ulu ʻana o ka lolo o nā keiki. No laila, he mea nui nā momona olakino i ka ʻai a ke keiki. ʻAʻole pono e kaupalena nui ʻia a pāpā loa ʻia paha.

Mai kaupalena i ka momona i nā meaʻai, ʻoiai no nā pēpē ma lalo o hoʻokahi makahiki. He mea nui ia no ko lākou ulu wikiwiki ʻana.

No nā keiki ma luna o 2 mau makahiki, he manaʻo maikaʻi e hoʻāʻo e mālama i ka momona paʻa (ʻo ia hoʻi, nā aila holoholona, ​​​​e like me ka ʻaila niu) ma lalo o 10% o ka huina meaʻai a lākou e ʻai ai.

No laila pehea ʻoe e kāohi ai i kēia nui o ka momona?

He mea nui ka ʻai ʻana i ke ʻano kūpono a me ka nui o ka momona no ke ola olakino. Akā ʻo ka ʻoiaʻiʻo, nui nā keiki i kēia mau lā e ʻai ana i ka momona ma mua o ka mea e pono ai. ʻO ka hopena nui, ʻo ia ka piʻi ʻana o ke kaumaha pono ʻole.

ʻOi aku ka nui o ka pilikia o nā keiki kaumaha i ka loaʻa ʻana o nā maʻi koʻikoʻi e like me ke kolamu kiʻekiʻe, ke koko kiʻekiʻe, a me ka maʻi diabetes i ka wā e hiki mai ana.

Eia kekahi mau ala maʻalahi e kōkua iā ʻoe a me kou ʻohana e hoʻomohala i nā ʻano ʻai olakino:

• E ʻai hou aku i nā meaʻai haʻahaʻa maoli i ka momona (nā mea kanu, nā huaʻai, nā legumes, nā palaoa piha - e like me ka laiki bran, nā lentil - nā ʻiʻo a me nā iʻa lean, a me nā huahana waiū haʻahaʻa momona).
• I ke kuke ʻana , e koho i nā momona unsaturated olakino (e like me ka ʻaila ʻoliva a me ka ʻaila canola) a hoʻēmi i ka nui o ka ʻaila āu e hoʻohana ai i ka hiki.
• E hoʻokomo i nā ʻano protein like ʻole i kāu meaʻai - ʻo ka ʻiʻo a me ka moa me ka ʻili ʻole, ka iʻa a me nā meaʻai kai i waiwai i ka omega-3, a me nā koho protein mea kanu e like me ka chickpeas, lentils, green beans, a me ka soy he mea maikaʻi nō hoʻi.
• I ka wā e kuke ai i ka ʻiʻo, ka iʻa, a me ka moa, e hoʻohana i nā ʻano hana e like me ka broiling, grilling, a i ʻole ka pūlehu ʻana. ʻAʻole hoʻohui kēia mau ʻano hana i ka ʻaila hou, a nalowale ka momona i loko o ka meaʻai, e hōʻemi ana i ka nui o nā calorie. ʻO ka palai ʻana i ka ʻaila e hoʻohui wale i ka momona hou aku.
• E hana i nā ʻaina awakea kula a kāu mau keiki, nā meaʻai māmā, a me nā pāʻina āu e lawe ai me kou ʻohana i nā huakaʻi ma ka home. Ma kēia ʻano, ʻoi aku kou kaohi ʻana i ka nui o ka momona i ka mea a kou ʻohana e ʻai ai.
• E hōʻemi i ka ʻai ʻana i waho i ka hiki ke hiki, ʻoiai hoʻi nā hale ʻaina meaʻai wikiwiki.
• Inā pono ʻoe e ʻai i waho i kahi pilikia, e kōkua i kāu mau keiki e hana i nā koho olakino. Eia kekahi laʻana, e hōʻoia e kiʻi i kahi salakeke ʻōmaʻomaʻo a noi i ka ʻaʻahu momona haʻahaʻa. E kau i ka sinapi ma kāu sanwika ma kahi o ka mayonnaise. E koho i nā meaʻai i hoʻomoʻa ʻia, kālua ʻia, a i ʻole ka mahu ma kahi o nā meaʻai palai.

ʻO ka mea nui loa, e lilo ʻoe i kumu hoʻohālike maikaʻi. ʻO ia ke ala maikaʻi loa e aʻo aku ai i kāu mau keiki i nā ʻano ʻai olakino. Ke ʻike lākou iā ʻoe e ʻai olakino ana, e maʻa pū lākou iā ia.

He aha ka mea nui loa e pono ai kākou e lawe i ka home mai kēia moʻolelo? (Leka Lawe-i-ka-Home)

ʻAe, ua kamaʻilio nui kākou e pili ana i ka momona, ʻeā? Manaʻo wau ua maopopo iā ʻoe kēia i kēia manawa.

I ka ʻōlelo maʻalahi, ʻaʻole maikaʻi ʻole nā ​​​​momona a pau. He mea nui ka momona no ko mākou kino, ʻoi aku hoʻi no ka ulu ʻana o nā keiki a me ka hana o ka lolo. ʻO ka mea nui, ʻo ia ka hoʻohui ʻana i ke ʻano momona kūpono i kā mākou meaʻai ma nā nui kūpono .

• Nā momona momona ʻole - ʻO kēia ko mākou mau hoaaloha maikaʻi loa, i loaʻa i nā mea e like me ka avocados, nā nati like ʻole (pīni, ʻalemona, cashews), ʻaila ʻoliva, a me ka iʻa ʻaila (salmon, tuna). E hoʻokomo i kēia mau mea i kāu meaʻai.
• Nā momona paʻa - Loaʻa kēia mai nā mea e like me nā momona holoholona, ​​​​ka pata, ka tīhi, nā huahana waiū momona piha, a me ka ʻaila niu, a pono e ʻai ʻia me ke kaulike. ʻAʻole pono ʻoe e hōʻoki loa iā lākou, akā e makaʻala i ka nui.
• Nā momona trans - Hiki ke loaʻa kēia mau mea i nā meaʻai i hoʻopaʻa ʻia, kekahi mau mea i hoʻomoʻa ʻia, a me nā meaʻai i palai hohonu ʻia, a pono e hōʻalo ʻia i ka hiki. ʻO kēia nā mea ʻino loa.
• Ke kūʻai ʻoe i kahi pūʻolo meaʻai, e hoʻomaʻamaʻa i ka heluhelu ʻana i ka lepili. A laila hiki iā ʻoe ke ʻike i ka mea āu e ʻai nei.
• E ʻai i ka meaʻai i kuke ʻia ma ka home i nā manawa āpau e hiki ai. E kuke me ka hoʻohana ʻana i nā ʻano hana olakino a haʻahaʻa ka momona.
• E aʻo aku i kāu mau keiki i kēia mau ʻano ʻai maikaʻi mai ka wā ʻōpiopio. Ke hana ʻoe i ka mea like, e maʻa maoli lākou iā ia.
• No ke ola olakino a hauʻoli hoʻi, he mea nui loa ka ʻai kaulike, ke koho ʻana i nā momona maikaʻi, a me ka hoʻoikaika kino mau.

Ke lana nei koʻu manaʻo ua loaʻa iā ʻoe kahi ʻike maikaʻi aʻe o ka momona mai kēia moʻolelo. Inā he mau nīnau hou aku kāu e pili ana i kēia mea, mai kānalua e nīnau i kāu kauka ʻohana a i ʻole he meaʻai loea. E noho olakino a hauʻoli hoʻi kākou a pau!

Momona, nā momona olakino, nā momona unsaturated, nā momona saturated, nā momona trans, ka meaʻai a nā keiki, ka ʻai olakino