Nā momona maikaʻi no kou kino: E aʻo kākou i nā mea āpau e pili ana i nā momona Monounsaturated!

"Momona"... momona ... Ke lohe kākou i kēia huaʻōlelo, hele mau mai ia i ko kākou manaʻo he mea maikaʻi ʻole, ʻeā? Lohe pinepine kākou i nā mea e like me "Mai ʻai i ka momona, ʻaʻole maikaʻi ia no ke kino", "E hōʻemi i kāu ʻai ʻana i ka momona". Akā, ua ʻike anei ʻoe ʻaʻole maikaʻi nā ʻano momona a pau? ʻO ka ʻoiaʻiʻo, aia nō hoʻi nā momona "maikaʻi" e pono ai no ke ola olakino o ko kākou kino. I kēia lā, e kamaʻilio kākou e pili ana i ia ʻano momona olakino no ka puʻuwai, he ʻano momona maikaʻi.

E hoʻomaopopo mua kākou e pili ana i ka momona.

I ka ʻōlelo maʻalahi, ʻo ka momona kahi meaʻai nui e hāʻawi i ko mākou kino i ka ikehu. ʻO kēlā me kēia gram o ka momona a mākou e ʻai ai he ʻeiwa mau calorie . Kōkua pū ia i ke kino e omo i nā huaora momona e like me nā huaora A , D, E, a me K. No laila, i ka palena iki, he ʻāpana koʻikoʻi ka momona o ka ʻai olakino .

ʻEhā ʻano nui o nā momona. Inā ʻoe e nānā i ka lepili meaʻai ma kahi pūʻolo meaʻai āu e kūʻai ai mai ka hale kūʻai, hiki iā ʻoe ke ʻike i nā kikoʻī e pili ana i kēia mau mea.

1. Momona paʻa

2. Momona momona ʻole

3. Momona Trans - ʻO kēia ke ʻano momona ʻino loa e pono ai mākou e makaʻala loa . Loaʻa kēia mau mea i loko o nā meaʻai i hana ʻia, nā meaʻai i hoʻopili ʻia, nā biscuits, nā keke, a pēlā aku.

E nānā pono kākou i nā ʻano momona i kūkākūkā pinepine ʻia: saturated a me unsaturated.

ʻO nā ʻano ʻelua o nā momona "maikaʻi": Monounsaturated a me Polyunsaturated

ʻO nā momona unsaturated, a mākou e kapa nei he "nā momona maikaʻi," ua māhele ʻia i ʻelua mau māhele nui.

1. Nā Momona Monounsaturated (MUFA)

ʻO kēia kā mākou kumuhana i kēia lā. He mea kōkua nui kēia ʻano momona i ka kaohi ʻana i nā pae cholesterol i loko o ko mākou kino. Hana ia i ʻelua mau mea:

• Hoʻemi i nā pae cholesterol maikaʻi ʻole ( LDL ).
• Hoʻonui i nā pae cholesterol maikaʻi ( HDL ).

Ua like kēia me ka pulumi ʻana a me ka hoʻomaʻemaʻe ʻana i ka lepo mai ke alanui aku. Hoʻēmi kēia mau momona "maikaʻi" i ka hōʻiliʻili ʻana o nā momona ʻino i loko o ko kākou mau kīʻaha koko.

He aha nā meaʻai i loaʻa i nā momona monounsaturated kiʻekiʻe?

• ʻAvokado
• ʻAila ʻoliva
• ʻAila Canola
• Pīnati a me ka ʻaila pīnati
• Nā nati e like me nā ʻalemona a me nā cashews

2. Nā Momona Polyunsaturated (PUFA)

ʻO kēia kekahi lālā o ka ʻohana momona "maikaʻi". E like me nā momona monounsaturated, kōkua pū kēia i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole a hoʻokiʻekiʻe i ka cholesterol maikaʻi. Ua lohe paha ʻoe i ka Omega-3 a me Omega-6 . ʻO ia ke kumu o kēia mau momona.

He aha nā meaʻai i loaʻa i nā momona polyunsaturated kiʻekiʻe?

• Nā aila mea kanu e like me ka pua nānālā, sesame, soy, kulina
• ʻO nā iʻa kai ʻaila e like me ka salmon, tuna, mackerel, a me nā sardines
• Nā hua e like me ka flaxseed a me nā hua paukena

No ke aha he mea nui ka momona monounsaturated i ko mākou kino?

ʻO ka pōmaikaʻi nui o ka hoʻohui ʻana i kēia ʻano momona i kā mākou meaʻai, ʻo ia ka emi ʻana o ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka hahau ʻana .

Eia kekahi, hāʻawi pū nā momona monounsaturated i ko mākou kino i nā meaola koʻikoʻi e like me ka huaora E. He antioxidant ikaika ka huaora E. ʻO ia hoʻi, kōkua ia i ka pale ʻana i ka hōʻino ʻana i nā ʻāpana o ke kino, mālama iā lākou, a kōkua i ke kūkulu ʻana i nā ʻāpana hou.

E noʻonoʻo e pili ana i ia mea, ʻoiai he like ka nui o nā calorie o nā ʻano momona āpau, ʻo ka mea nui pehea lākou e hoʻopilikia ai i ko mākou olakino. No laila, ma ka hōʻemi ʻana i nā momona saturated e like me ka pata, margarine, a me nā ʻiʻo momona, a ma kahi o ka hoʻohui ʻana i nā meaʻai waiwai i nā momona monounsaturated e like me ka ʻaila ʻoliva, avocados, a me nā nati, hiki iā ʻoe ke loaʻa nā pono olakino maikaʻi loa.

Pehea e mālama ai i kahi papaʻai olakino no ka puʻuwai?

Inā ʻoe e hoʻokomo i kēia mau hana liʻiliʻi i kou ola, hiki iā ʻoe ke mālama i kahi puʻuwai olakino.

• E heluhelu i nā lepili meaʻai: Ma mua o kou kūʻai ʻana i kekahi mea ma ka hale kūʻai, e hoʻomaʻamaʻa i ka heluhelu ʻana i ka lepili meaʻai. ʻO "Total Fat" ka huina o kēia mau ʻano momona a pau. E nānā ma lalo o kēlā e ʻike i ka nui o ka 'Saturated Fat'.
• E hoʻohana i nā pani liʻiliʻi: Hiki i nā loli liʻiliʻi i kāu ʻai i kēlā me kēia lā ke loaʻa nā hopena nui.
• I ke kūʻai ʻana i nā mea e like me ka yogurt a me ka tīhi, koho i nā ʻano momona haʻahaʻa.
• Ma kahi o ka moa me ka ʻili, e koho i ka ʻiʻo a i ʻole ka iʻa me ka ʻili i wehe ʻia.
• E hoʻohui i nā mea kanu a me nā mea kanu hou aʻe i kāu meaʻai.

Nā manaʻo ʻaina kakahiaka

Ma kahi o ka tīhi kirīmi ma kāu bagel, e ʻai i hoʻokahi kīʻaha oat. E hoʻohui i hoʻokahi teaspoon o ka pauka flaxseed iā ia no ka hoʻonui ʻana i ka Omega-3. E hoʻohana i ka waiū momona haʻahaʻa ma kahi o ka kirīmi momona kiʻekiʻe i kāu kofe.

Nā manaʻo ʻaina awakea

Ma kahi o ka hoʻohui ʻana i nā mea ʻono e like me ka mayonnaise i kāu mau sanwika a me nā salakeke, e kuʻi i kahi avocado pala . E hāʻawi kēia iā ʻoe i ka creamy āu e pono ai a me ka momona monounsaturated olakino. Ma kahi o nā ʻāpana bacon, e hoʻohui i kekahi mau ʻāpana moa i moʻa ʻia i kāu mau salakeke.

Nā manaʻo ʻaina ahiahi

I ka wā e palai ai a kuke paha i ka iʻa, e hoʻohana i kahi ʻaila ʻoliva liʻiliʻi ma kahi o ka pata. Ma kahi o nā mea ʻala i hana ʻia me ka kirīmi, e kāpīpī i kekahi mau nati i kuʻi ʻia e like me nā ʻalemona a i ʻole nā ​​pīnati ma luna o ka iʻa. Hoʻohui ia i kahi ʻūlū maikaʻi a maikaʻi hoʻi no kou puʻuwai.