Ke hohola ʻoe i ka pata ma luna o kāu berena a i ʻole e hoʻāʻo e ʻai i kahi ʻāpana tīhi, ʻaʻole anei ʻoe i lohe i ka ʻōlelo hoʻohewa mai kou ʻohana, "ʻĀ, ʻo ka ʻai ʻana i kēlā e hoʻonui i kāu cholesterol a hoʻoulu i ka hōʻeha puʻuwai ?" ʻO kahi moʻolelo a mākou i lohe ai no ka manawa lōʻihi, ʻo ia hoʻi kēia mau momona holoholona, ʻo ia hoʻi nā momona momona, ʻaʻole maikaʻi no ka puʻuwai. Ua haʻi mau ʻia mai iā mākou ʻo kēia mau momona, i loaʻa mai nā mea e like me ka ʻiʻo, ka tīhi, ka waiū, a me ka pata, e kōkua i ka maʻi puʻuwai. Akā, ua aʻo pū mākou e ʻai i nā "momona maikaʻi" e like me nā nati, ka iʻa, a me nā ʻaila mea kanu. Akā, he ʻoiaʻiʻo anei kēia moʻolelo? E ʻike pono kākou e pili ana i kēia lā.
Hōʻike ka noiʻi hou i kahi moʻolelo ʻokoʻa
Ua hoʻoluliluli iki ka noiʻi hou i kēia manaʻoʻiʻo kahiko. E noʻonoʻo i kēia: Ua ʻike ʻia kahi loiloi nui o 72 mau haʻawina ʻaʻohe pilina pololei ma waena o ka ʻai ʻana i nā momona saturated a me ka hoʻomohala ʻana i nā maʻi puʻuwai . ʻAʻole wale kēlā, ua ʻike ʻia hoʻi ʻaʻole hāʻawi nā momona monounsaturated , i loaʻa i nā mea e like me ka ʻaila ʻoliva a me nā avocados, i ka pale ʻana i ka maʻi puʻuwai e like me ka mea i manaʻo ʻia ma mua.
ʻAʻole kēia ka manawa mua i hōʻike ʻia ai kekahi mea e like me kēia. Ua hiki ʻole i kahi noiʻi like i kekahi mau makahiki i hala aku nei ke loaʻa kahi pilina ma waena o nā momona momona a me nā maʻi puʻuwai.
Akā, ʻaʻole hiki iā mākou ke hoʻoholo hope loa mai kēia mau haʻawina wale nō. ʻO nā hui olakino koʻikoʻi o ka honua, no ka laʻana, ʻo ka American Heart Association, ke ʻōlelo nei nō lākou ʻo ka ʻai nui ʻana i ka momona momona e hoʻonui i ka pilikia o ka maʻi puʻuwai. ʻAʻole lākou i hoʻololi i kā lākou mau alakaʻi . No laila, ʻelua ʻaoʻao o kēia moʻolelo.
No laila he aha kā kākou e hana ai? Pehea lā kākou e ʻai ai?
A hiki i ka loaʻa ʻana o kahi pane paʻa i ka ʻepekema i kēia, he aha kā mākou e hana ai?
Mai nānā wale i kēia noiʻi hou a hoʻāhewa koke i nā mea e like me ka steak, ka pata, a me ka tīhi. ʻO ka mea nui, ʻo ia ka noʻonoʻo naʻauao e pili ana i nā ʻano momona a mākou e ʻai ai.
ʻO ke kumumanaʻo nui ma ʻaneʻi ʻo ia ka "pani." E like me ka ʻōlelo a nā mea loea meaʻai, "Inā ʻoe e wehe i ka momona saturated mai kāu meaʻai a hoʻololi iā ia me nā momona polyunsaturated , loaʻa iā ʻoe kahi pōmaikaʻi maopopo i ka hōʻemi ʻana i kou pilikia o ka maʻi puʻuwai."
I kēia manawa, he mea huikau iki paha kēia mau ʻano momona iā ʻoe. E mālama kākou i ka maʻalahi.
| ʻAno Momona | No hea mai ia? (Nā kumu) | He aha e hana ai? (He aha e hana ai?) |
|---|---|---|
| Momona Kūpaʻa | ʻIʻo ʻulaʻula, pata, tīhi, waiū holoʻokoʻa, ʻaila niu, ʻaila pama. | ʻAʻole pono ʻoe e hoʻōki loa, akā e kaupalena iā ia. |
| Momona Monounsaturated | ʻAila ʻoliva, ʻāpala ʻawaʻawa, pīnati, ʻalemona, cashews. | He koho maikaʻi. E hoʻohui i ka meaʻai. |
| Momona Polyunsaturated | ʻO nā iʻa ʻaila e like me ka sālemona, ka makaleka, ka sardine, a me ka herring. ʻO ka soy, ka kulina, a me nā ʻaila canola. Nā walnuts, nā hua flax. | Maikaʻi loa no ke olakino o ka puʻuwai. ʻOi aku ka maikaʻi o ka hoʻololi ʻana i kēia mau mea me nā momona momona. |
I ka ʻōlelo maʻalahi, inā ʻoe e hōʻemi i kāu pata a hoʻohui i ka ʻaila ʻoliva, kahi ʻāpana iʻa i kāu meaʻai, a i ʻole kekahi mau nati i kāu salakeke, hiki iā ia ke hana i kahi ʻokoʻa nui i ke olakino o kou puʻuwai. ʻO nā momona polyunsaturated nā omega-3 a mākou i lohe ai aNo nā waikawa momona i kapa ʻia ʻo Omega-6.
ʻO ka hopena maikaʻi loa: ke ʻano hoʻohālike 'Whole Foods'
ʻO ke ala maikaʻi loa e pale aku ai i ka maʻi puʻuwai, ʻo ia ka ʻai ʻana i nā meaʻai holoʻokoʻa, i hana ʻole ʻia e like me ka hiki.
He aha ke ʻano o ia mea? ʻO ia hoʻi ka ʻai ʻana i ka nui o ka meaʻai kūlohelohe e like me ka hiki ma kahi o nā meaʻai i hoʻopili ʻia, i hoʻopaʻa ʻia, a me nā meaʻai i hana ʻia.
- Iʻa hou
- Nā legumes e like me ka pī, ka pi, a me nā lentils
- Nā huaʻai a me nā mea kanu hou
- Laiki ʻeleʻele
- Nā nati e like me ka pīnati, nā cashews, a me nā walnuts
- Nā nati e like me nā hua paukena a me nā hua pua nānālā
- ʻAila mea kanu a me ka ʻaila ʻoliva
- Nā mea e like me ka yogurt, ka waiū momona ʻole, a me kekahi mau ʻiʻo a me nā tīhi i koho pono ʻia
ʻO kahi laʻana maikaʻi o kēia ka ʻai Mediterranean , nona ka 45% momona i kā lākou ʻai, akā loaʻa ia mai nā kumu olakino e like me ka ʻaila ʻoliva, ka iʻa, a me nā nati.
ʻO ka mea hope loa, e hoʻomanaʻo ʻaʻole ʻo ka ʻai wale nō ke kumu e hiki ai ke hoʻoulu i ka maʻi puʻuwai. ʻO kāu mau genes a me kāu mau ʻano nohona (e like me ka puhipaka, ka nele i ka hoʻoikaika kino, a me nā pae kaumaha kiʻekiʻe) he kuleana nui nō hoʻi.
Inā he mau nīnau a hopohopo paha kāu e pili ana i kāu ʻai a i ʻole kou pilikia o ka maʻi puʻuwai, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke kamaʻilio me kāu kauka ʻohana. Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa e pili ana i kou kūlana olakino.
Leka Lawe-Home
- Ke nīnau ʻia nei ka manaʻo he mea ʻino loa nā momona momona (pata, tīhi, ʻiʻo). Akā, ʻaʻole ia he manaʻo he mea maikaʻi ke ʻai nui iā lākou. He mea nui e kāohi i ka nui .
- ʻO ka mea nui loa, ʻo ia ke paniʻO ka hoʻololi ʻana i nā momona saturated me nā momona polyunsaturated - i loaʻa i loko o ka iʻa ʻaila, nā nati, a me nā aila mea kanu - hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai.
- E hōʻalo i nā meaʻai i hana ʻia i ka hiki a ʻai i nā meaʻai holoʻokoʻa . ʻO ka laiki ʻeleʻele, nā mea kanu, nā huaʻai, nā legumes, nā iʻa, a me nā nati he mau laʻana maikaʻi.
- ʻAʻole wale ka meaʻai e hoʻopilikia ai i ka maʻi puʻuwai. He mea nui loa kou nohona, hoʻoikaika kino, ka pale ʻana i ka puhipaka , a me ka mālama ʻana i ke kaumaha .
- Inā he kānalua kou e pili ana i kou olakino, e pale i ke kuhi ʻana. E ʻimi i ka ʻōlelo aʻo kūpono mai kāu kauka.
Momona Kūpaʻa, Momona Kūpaʻa, Ola Kino o ka Puʻuwai, Kolesterol, Maʻi Puʻuwai, ʻAi Ola Kino, Momona Polyunsaturated
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