He ʻeke piskiki, he ʻōwili, a he margarine paha mai ka hale kūʻai... Ua ʻike anei ʻoe ʻoiai he ʻono maikaʻi kēia mau meaʻai, aia paha kekahi mea ʻino loa i ko kākou kino? I kēia lā, ke kamaʻilio nei mākou e pili ana i kēia ʻenemi leo ʻole i kapa ʻia ʻo 'Trans Fats'. ʻOiai paha he mea ʻē iki ke kani ʻana o ka inoa, he mea kēia e pono ai kākou a pau e ʻike. No ka mea, pili pololei kēia i ke olakino o kou puʻuwai. No laila, e kamaʻilio kākou e pili ana i kēia me ka maʻalahi a me ka maopopo.
I ka ʻōlelo maʻalahi, he aha kēia mau momona trans?
Makaʻu iki mākou a pau ke lohe mākou i ka huaʻōlelo momona. Akā, pono maoli ko mākou kino i nā momona. Akā, ʻo ka pilikia, ʻo ia ke ʻano o ka momona a mākou e ʻai ai. Ma waho aʻe o nā momona maikaʻi, aia nō hoʻi nā momona maikaʻi ʻole e hōʻino loa i ke kino. ʻO kekahi o nā ʻano momona ʻino loa, ʻo ia ka momona trans .
Aia ʻelua ʻano o nā momona trans:
1. Nā Momona Trans Kūlohelohe: Loaʻa maoli kēia mau mea i nā ʻiʻo holoholona e like me ka pipi, hipa, a me nā huahana waiū, ma nā ʻāpana liʻiliʻi loa. ʻAʻole pono mākou e hopohopo no kēia mau mea.
2. Nā Momona Trans Artificial: ʻO kēia ka pilikia maoli . Hana ʻia kēia mau mea i loko o nā hale hana. Lawe lākou i nā ʻaila mea kanu wai maʻamau, hoʻohui i ke kinoea hydrogen iā lākou (ua kapa ʻia kēia kaʻina hana ʻo 'Hydrogenation'), a hoʻolilo i kēlā ʻaila i mea paʻa a paʻa i ka papa. ʻO kēia nā mea i kapa ʻia ʻo "Partially Hydrogenated Oils" ma nā lepili meaʻai.
E noʻonoʻo e lawe i kahi ʻaila mea kanu maʻamau a hoʻololi i ia mea e mānoanoa a paʻa i ka papa, e like me ka pata. He mea waiwai nui kēia no nā mea hana.
No ke aha i hoʻohui ʻia ai kēia mau mea i ka meaʻai?
Aia kekahi mau kumu nui e hoʻohana ai nā mea hana meaʻai i kēia mau momona trans artificial:
- Ka lōʻihi o ke ola ʻana: ʻO ka hoʻohui ʻana i nā momona trans e hiki ke kōkua i ka meaʻai e ola lōʻihi me ka ʻole o ka palaho.
- ʻAno maikaʻi a me ka ʻono: Kōkua kēia i ka hāʻawi ʻana i ka meaʻai i kahi ʻano maikaʻi a me ka ʻōlinolino. Hoʻonui pū lākou i ka ʻono.
- Kumukūʻai Haʻahaʻa: ʻOi aku ka haʻahaʻa o ke kumukūʻai o ka hana ʻana i kēia mau mea ma mua o nā momona kūlohelohe e like me ka pata.
He aha ka pōʻino nui o ka momona trans i ko mākou kino?
ʻO kēia kahi e pono ai kākou a pau e hoʻomaopopo pono i ke ʻano o nā momona trans. Hoʻopilikia pālua lākou i ko kākou pae cholesterol.
E nānā mua kākou i ka cholesterol. ʻElua ʻano nui o ka cholesterol i loko o ko kākou kino.
- ʻO ka LDL (Low-Density Lipoprotein) Cholesterol: Kāhea mākou i kēia he "cholesterol maikaʻi ʻole" no ka mea ua waiho ʻia ma nā paia o ko mākou mau kīʻaha koko, e pani mālie ana iā lākou.
- ʻO ka cholesterol HDL (High-Density Lipoprotein): ʻO kēia ka mea a mākou e kapa nei he "cholesterol maikaʻi"Ua like kēia me nā superhero. ʻO kā lākou hana, ʻo ia ka wehe ʻana i ka cholesterol maikaʻi ʻole i hōʻiliʻili ʻia i loko o nā kīʻaha koko a mālama i nā kīʻaha koko i maʻemaʻe.
I kēia manawa, e nānā i ka hana a nā momona trans:
1. Hoʻonui lākou i nā pae o ka cholesterol maikaʻi ʻole (LDL) i loko o ko mākou kino.
2. Eia kekahi, hoʻemi ia i ka pae o ka cholesterol maikaʻi (HDL) e pale ai i ko mākou kino.
Ua like kēia me ka wehe ʻana i ka mea hōʻiliʻili ʻōpala mai ke alanui a hoʻololi iā ia me kahi kaʻa ʻōpala. Ma hope o kekahi manawa, lilo ke alanui i pani piha ʻia, ʻeā? Pēlā e pani mālie ai nā aʻa koko e hoʻolako ana i ke koko i ko kākou mau puʻuwai.
ʻO kēia ālai ʻana o nā kīʻaha koko e hoʻonui nui i ka pilikia o ka loaʻa ʻana o nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai , nā hahau, a me ka maʻi diabetes type 2. Ua kāpae pū ka FDA ma ʻAmelika Hui Pū ʻIa i kēia mau momona trans artificial mai ka māhele "Generally Recognized as Safe" (GRAS) no kēia mau kumu.
Pehea ʻoe e ʻike ai inā loaʻa nā momona trans i nā mea āu e kūʻai ai ma ka hale kūʻai?
ʻO kēia ka mea nui loa. Ke hele mākou i ka hale kūʻai, hopu wale mākou i nā mea a mākou e makemake ai, akā ehia o mākou e heluhelu ana i ka lepili? Akā inā mālama ʻoe i kou olakino, pono ʻoe e hoʻomohala i kēia maʻa.
Mai hāʻule i loko o ka pahele "0g Trans Fat"!
He nui nā ʻeke meaʻai i paʻi ʻia me nā huaʻōlelo "Trans Fat 0g" . Ke ʻike mākou i kēlā, manaʻo mākou, "ʻAuē... ʻaʻohe momona trans o kēia." Akā, ʻaʻole ia ka ʻoiaʻiʻo. Ma ke kānāwai, inā he emi ma mua o 0.5 grams o ka momona trans i loko o kahi meaʻai no kēlā me kēia lawelawe ʻana, hiki iā lākou ke lepili iā ia he "0g."
E noʻonoʻo ua kūʻai ʻoe i kahi ʻeke o nā bisiketi. Hiki i hoʻokahi lawelawe ʻana he 3 bisiketi. Inā loaʻa i kēlā mau bisiketi 3 he 0.4g o ka momona trans, e ʻōlelo ka lepili he 0g. Akā he aha ka mea e hana ai inā ʻai ʻoe i 6 a i ʻole 9 bisiketi? Ke hoʻohui nei ʻoe me ka ʻike ʻole i kahi nui o ka momona trans i kou kino.
No laila, pehea ʻoe e ʻike ai i ka ʻoiaʻiʻo maoli?
Ua hūnā ʻia ka ʻoiaʻiʻo maoli i loko o ka papa inoa o nā mea hoʻohui . ʻO kāu wale nō e hana ai, ʻo ia ke heluhelu pono i ka papa inoa o nā mea hoʻohui ma ke kua o ka meaʻai. E nānā i kēia mau huaʻōlelo ʻelua:
"ʻAila Hydrogenated hapa"
Inā ʻike ʻoe i kēia mau māmalaʻōlelo (e.g. ʻAila Mea kanu Hydrogenated hapa, ʻAila Soybean Hydrogenated hapa), aia nō i loko nā momona trans artificial. ʻOiai inā ʻōlelo ka lepili "0g" ma ke alo, he mea naʻauao ke pale aku i ka meaʻai inā ʻike ʻoe i kēia mau huaʻōlelo.
| ʻAno meaʻai | Nā laʻana a me nā mea e pono ai ke ʻike |
|---|---|
| Nā huahana berena a me nā meaʻai wikiwiki | Nā keke, nā mea ʻono momona, nā ʻōwili, nā patties, a me kekahi ʻano berena. Hiki i ka margarine a me ka shortening i hoʻohana ʻia e hana i kēia mau mea ke kiʻekiʻe i nā momona trans. |
| Nā bisiki a me nā kuki | ʻOi aku hoʻi nā biscuits kirīmi a me nā biscuits palai. E hōʻoia e nānā i ka papa inoa o nā mea hoʻohui. |
| Meaʻai wikiwiki i palai hohonu ʻia | ʻUala palai, moa palai, donuts. ʻO ka hoʻomehana hou ʻana i ka ʻaila like a hoʻi hou hiki ke hana i nā momona trans. |
| Makarine a me Vanaspati | ʻO kekahi mau margarine (ʻoi aku hoʻi nā mea paʻa, e like me ka lāʻau) he kiʻekiʻe i nā momona trans. ʻO nā margarine "soft tub" he haʻahaʻa iki i nā momona trans. |
| Nā noodles koke a me nā sopa | Hiki i ka ʻaila i loko o kekahi mau noodles koke a me kā lākou mau ʻeke ʻono ke loaʻa nā momona trans. |
No laila he aha kā mākou e hana ai? He aha nā koho olakino ?
ʻAʻole paʻakikī ka pale ʻana i nā momona trans e like me kou manaʻo. Pono wale nō ia i kekahi mau hana maʻalahi.
- E kuke ma ka home i nā manawa hiki: a laila ʻike pono ʻoe i ka mea āu e hoʻohana nei.
- E hoʻohana i nā aila olakino: Ma ko mākou ʻāina, he mau koho maikaʻi ka aila niu, a me ka ʻaila ʻoliva a me ka ʻaila sesame.
- E hoʻomaʻamaʻa i ka heluhelu ʻana i nā lepili: E hoʻomanaʻo i nā huaʻōlelo ʻelua "Partially Hydrogenated Oil".
- E hōʻemi i nā meaʻai i hana ʻia: Akā, e hoʻoikaika i nā meaʻai kūlohelohe e like me nā huaʻai hou, nā mea kanu, nā mea kanu, nā ʻiʻo maʻemaʻe, a me nā iʻa.
- Inā ʻoe e ʻai ma waho, e akamai: e koho i nā meaʻai i hoʻolapalapa ʻia, kālua ʻia, a mahu ʻia paha ma mua o ka palai hohonu.
Inā he mau hopohopo kāu e pili ana i ke olakino o kou puʻuwai a i ʻole nā pae cholesterol, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke ʻike i kāu kauka ʻohana a kamaʻilio e pili ana i ia mea. E hana ʻo ia i nā hoʻokolohua e pono ai nāu a hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo kūpono iā ʻoe.
Leka Lawe-Home
- ʻO nā momona trans kahi ʻano momona i hōʻino loa i ko mākou puʻuwai, ʻoi aku hoʻi nā mea i hana ʻia me ke akamai.
- Hoʻonui kēia i ka cholesterol "maikaʻi" (LDL) a hoʻemi i ka cholesterol "maikaʻi" (HDL).
- ʻOiai inā ʻōlelo ka lepili meaʻai 'Trans Fat 0g', inā ʻōlelo ka papa inoa mea hoʻohui 'Partially Hydrogenated Oil', aia i loko ka momona trans.
- E makaʻala loa i ke kūʻai ʻana i nā huahana berena, nā meaʻai i palai hohonu ʻia, a me kekahi ʻano margarine.
- Inā he mau hopohopo kāu e pili ana i kāu pae cholesterol a i ʻole ke olakino o ka puʻuwai, e ʻike pono i kāu kauka no ka ʻōlelo aʻo.
- No ke olakino ʻoe a me kou ʻohana, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai i kuke ʻia ma ka home i nā manawa hiki.
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