He nui ka poʻe o kākou e hopohopo iki i ka lohe ʻana i ka huaʻōlelo " momona ," ʻeā? ʻO nā mea e like me "E piʻi aʻe koʻu kaumaha," "E kūkulu au i ka cholesterol," a me "E loaʻa iaʻu ka hōʻeha puʻuwai" e hiki mai ana i ka noʻonoʻo. I ka wā ma mua, ua ʻōlelo mai nā kauka iā mākou e hōʻemi a pale paha i ka momona. Akā i kēia manawa, ua holomua ka ʻepekema lapaʻau, a ua ʻike mākou ʻaʻole maikaʻi nā momona a pau a mākou e ʻai ai no ko mākou kino. ʻO ka ʻoiaʻiʻo, aia nā momona "maikaʻi" e hiki ke kōkua i ka hoʻomalu ʻana i kāu mau pae cholesterol a mālama iā ʻoe i ke olakino.
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No ke aha he mea nui ka momona no ko mākou kino?
I ka ʻōlelo maʻalahi, he meaʻai koʻikoʻi ka momona no ka hana olakino o ko kākou kino. E noʻonoʻo wale i ka nui o ka hana a kēia mau momona no ko kākou kino.
- Hāʻawi i ka ikehu: ʻO ka momona kahi kumu nui o ka ikehu e hāʻawi ana i ka ikehu e pono ai no ka hana i ka lā a pau.
- Mālama i ka wela o ke kino: Kōkua ka momona i ka mālama ʻana i ka mahana o ko mākou kino.
- Ke kūkulu ʻana i nā pūnaewele: ʻO kēlā me kēia pūnaewele i loko o ke kino ua hana ʻia me kahi membrane pūnaewele i loaʻa ka momona.
- Mālama i nā ʻōpū: Hana ka momona ma ke ʻano he uhi pale a puni nā ʻōpū koʻikoʻi o loko e like me ka puʻuwai a me nā puʻupaʻa.
- Kōkua i ka omo ʻana i nā huaora: He mea nui ka momona no ke kino e omo i nā huaora momona e like me nā huaora A , D, E, a me K.
- Hoʻopuka i nā hormones : He mea nui ka momona no ka hana ʻana o nā hormones e kaohi ana i nā hana like ʻole o ke kino.
ʻO ka mea nui loa, ʻo ia ka hoʻohui ʻana i nā ʻano momona kūpono i kā mākou papaʻai, ma nā nui kūpono . ʻO nā momona unsaturated nā momona 'maikaʻi' e maikaʻi no ke kino. ʻO nā momona saturated a me nā momona trans nā momona 'maikaʻi ʻole' a mākou e makaʻala ai. E nānā kākou i kēia mau mea i kēia manawa.
He aha nā momona saturated a me nā momona unsaturated?
ʻO ka ʻokoʻa nui ma waena o kēia mau ʻano momona ʻelua aia i ko lākou ʻano kemika. Akā, mai kamaʻilio kākou e pili ana i ia mau mea paʻakikī, akā e hoʻomaopopo maʻalahi iā lākou.
- Nā momona paʻa : He paʻa kēia mau mea i ka mahana o ka lumi. E noʻonoʻo i ka ʻaila niu a me ka pata. Lilo lākou i pōhaku i ke anu, ʻeā? Pēlā nō ia.
- Nā momona momona ʻole: He wai kēia i ka mahana o ka lumi. ʻO nā laʻana e komo pū me ka ʻaila ʻoliva a me ka ʻaila pua nānālā.
No ke aha mākou e hopohopo ai e pili ana i nā momona saturated?
Ke ʻai nui kākou i nā meaʻai i kiʻekiʻe i ka momona saturated, hiki ke piʻi aʻe ko kākou pae o ka "cholesterol maikaʻi ʻole" ( LDL cholesterol ). Hoʻopaʻa ʻia kēia cholesterol LDL ma nā paia o ko kākou mau kīʻaha koko , e hana ana i nā ālai ʻana. Hoʻonui kēia i ka pilikia o nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau ʻana.
| Nā Meaʻai Kiʻekiʻe i ka Momona Kūpaʻa | |
|---|---|
| ʻIʻo ʻulaʻula | Pipi, ʻiʻo kao, puaʻa |
| Moa me ka ʻili | Moa me ka ʻili |
| Nā huahana waiū momona piha | Waiū, Kīhi, ʻAikalima, Yogurt |
| Pata a me ka Ghee | Pata a me ka Ghee |
| Kekahi mau aila mea kanu | ʻAila niu, ʻaila pama |
Eia nō naʻe, aia nā manaʻo like ʻole i loko o ke kaiāulu lapaʻau e pili ana i kēia mau momona momona. Wahi a kekahi mau noiʻi ʻaʻohe hōʻike e hōʻoia i ka pili pono ʻana o lākou i ka maʻi puʻuwai. Eia nō naʻe, ʻōlelo nā hui nui e like me ka American Heart Association ʻaʻole ʻoe e loaʻa ma mua o 5%-6% o kāu mau calorie i kēlā me kēia lā mai nā momona momona. ʻO ka mea nui ka mea āu e ʻai ai ma kahi o nā momona momona. No ka laʻana, ʻo ka hoʻololi ʻana i nā momona momona me nā momona unsaturated 'maikaʻi' hiki ke hōʻemi i kou pilikia o ka maʻi puʻuwai.
Nā Momona ʻAʻole i Māʻona
ʻO kēia nā mea a mākou e kapa nei he "momona maikaʻi." Loaʻa iā mākou lākou mai nā mea kanu, nā nati, a me nā iʻa. No ka mea he maikaʻi lākou no ka puʻuwai a me nā ʻāpana ʻē aʻe o ke kino, paipai nā kauka e hoʻohui iā lākou i kā mākou papaʻai ma kahi o nā momona maikaʻi ʻole.
Ua māhele ʻia nā momona unsaturated i ʻelua mau ʻāpana nui:
1. Nā momona monounsaturated: He wai kēia mau aila i ka mahana o ka lumi, akā paʻa i ka wā e hoʻokomo ʻia ai i loko o ka pahu hau.
- He aha nā meaʻai i loko o kēia mau mea?: Avocados, ʻaila ʻoliva, ʻaila canola, ʻaila pīnati, nā nati e like me nā ʻalemona, cashews, a me nā hazelnuts.
2. Nā momona polyunsaturated: Noho wai kēia mau aila i ka mahana o ka lumi a i loko o ka friji.
- He aha nā meaʻai i loko o kēia mau mea?: Flaxseed, ʻaila kulina, ʻaila soybean, ʻaila pua nānālā, walnuts, iʻa ʻaila e like me ka salmon, tuna, a me ka mackerel.
Omega-3 a me Omega-6: No ke aha lākou i koʻikoʻi ai?
Ua lohe anei ʻoe i ka Omega-3 a me ka Omega-6? No loko kēia o ka māhele o nā momona polyunsaturated i ʻōlelo ʻia ma luna. Ua kapa ʻia hoʻi lākou he "nā waikawa momona koʻikoʻi" no ka mea ʻaʻole hiki i ko mākou kino ke hana iā lākou iho. ʻO ia hoʻi, pono mākou e loaʻa iā lākou mai kā mākou meaʻai.
Nā ʻakika momona Omega-3
Ua hōʻike ʻia nā haʻawina e hōʻemi ana kēia i ka pilikia o ka maʻi cardiovascular. Loaʻa lākou i ʻekolu mau ʻano nui: EPA, DHA (loaʻa nui i ka iʻa), a me ALA (loaʻa i nā kumu mea kanu).
- Nā kumu maikaʻi loa: ʻO ka ʻai ʻana i nā iʻa ʻaila e like me ka sālemona, ka mackerel, a me ka herring ma ka liʻiliʻi ʻelua i ka pule e hiki ke kōkua iā ʻoe e loaʻa kāu omega-3s. Loaʻa pū kekahi i nā flaxseeds a me nā walnuts.
Nā ʻakika momona Omega-6
Loaʻa kēia mau mea i loko o nā mea kanu ʻōmaʻomaʻo, nā nati, a me nā aila mea kanu. ʻOiai ua manaʻo mua ʻia he mea maikaʻi ʻole ia no ka puʻuwai, ua hōʻike ʻia nā noiʻi hou he mea maikaʻi nō hoʻi ia no ke olakino o ka puʻuwai.
ʻAno momona e pale aku ai: Nā momona Trans
ʻO kēia ke ʻano momona ʻino loa a weliweli loa . ʻOiai he mea kūlohelohe ia i nā liʻiliʻi liʻiliʻi i loko o ka ʻiʻo a me nā huahana waiū, ʻo ka hapa nui o nā momona trans a mākou e ʻai ai ua hana ʻia ma nā hale hana. Hoʻopaʻa ʻia nā aila mea kanu wai ma ka hoʻohui ʻana i ka hydrogen (hydrogenation). ʻAe kēia i ka mālama ʻana i ka meaʻai no ka manawa lōʻihi, a hāʻawi pū iā ia i kahi ʻono a me ke ʻano maikaʻi.
Mai manaʻo he meaʻai olakino loa ia no ka mea wale nō i ʻōlelo ʻia "trans fat-free"! Loaʻa paha iā lākou ka nui o ke kō, ka paʻakai, a i ʻole ka momona saturated. No laila e heluhelu pono i ka lepili.
He ʻono maikaʻi paha kēia, akā, ʻaʻole maikaʻi no kou kino. Hoʻokiʻekiʻe kēia mau momona maikaʻi ʻole i nā pae cholesterol LDL maikaʻi ʻole a hoʻohaʻahaʻa i nā pae cholesterol HDL maikaʻi. Hoʻonui nui kēia i ka pilikia o ka maʻi puʻuwai, ka hahau ʻana, a me ka maʻi diabetes type 2 .
| Nā Meaʻai i Loaʻa paha ka Momona Trans | |
|---|---|
| Nā meaʻai palai | ʻUala ʻuala Farani, patties, ʻōwili |
| Nā huahana berena | Nā keke, nā mea ʻono, nā bisiketi, nā kuki, nā donuts |
| Mākarine (nā mākarine lāʻau a i ʻole nā mākarine ʻōmole) | ʻO kekahi mau ʻano margarine |
| mea ʻai wikiwiki | Popcorn microwave, pizza hauʻoli |
Leka Lawe-Home
- I mea e ola ai kou puʻuwai a me kou kino holoʻokoʻa, e kiʻi i ka hapa nui o ka momona āu e hoʻohui ai i kāu papaʻai mai nā momona unsaturated 'maikaʻi'. E hoʻokomo i nā mea e like me ka avocados, nā nati, ka iʻa ʻaila, a me ka ʻaila ʻoliva i kāu papaʻai.
- E kaupalena i kāu ʻai ʻana i ka ʻiʻo ʻulaʻula, ka moa ʻili ʻole, nā huahana waiū momona piha, a me ka ʻaila niu, nona nā momona momona 'maikaʻi ʻole'.
- E hōʻalo i nā meaʻai palai, nā huahana bakena, a me nā meaʻai wikiwiki i hana ʻia, nona nā momona trans 'pōʻino', i ka hiki. He mea maikaʻi ke hoʻōki loa i ka ʻai ʻana iā lākou.
- E kiʻi i ka hapa nui o kāu meaʻai mai nā mea kanu, nā huaʻai, nā legumes, nā palaoa piha, a me nā protein lean e like me ka iʻa a me ka moa ʻili ʻole.
- Ke kūʻai ʻana i kahi mea mai ka hale kūʻai, e heluhelu pono i ka lepili.E makaʻala i ka nui o ka momona, ke kō, a me ka paʻakai i loko.
- Inā he mau hopohopo a nīnau paha kāu e pili ana i kāu pae cholesterol a i ʻole ka meaʻai, e kamaʻilio me kāu kauka e pili ana i ia mea.
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