Ke lohe kākou i ka huaʻōlelo 'ʻaila' a i ʻole 'momona', manaʻo ka hapa nui o kākou he mea maikaʻi ʻole ia no ke kino, ʻeā? Hoʻāʻo mākou e hōʻemi i kā mākou ʻai ʻana i ka ʻaila no ka mea hoʻonui ia i ke kaumaha a me ka cholesterol. Akā ua ʻike anei ʻoe aia kekahi mau 'ʻaila maikaʻi' i pono no ko kākou kino a he mea maikaʻi loa ia no ka puʻuwai? ʻO kekahi o ia 'momona maikaʻi' ʻo ia ka momona polyunsaturated a mākou e kamaʻilio nei i kēia lā. Malia paha ua kapa pū kāu kauka i kēia '(Poluunsaturated Fatty Acids - PUFA)`.
No ke aha e pono ai i ko mākou kino ka momona?
E like me nā kalapona a me ka protein, he ʻāpana koʻikoʻi nā momona o kā mākou papaʻai kaulike. E nānā kākou i ke kumu.
- He kumu nui o ka ikehu: He kumu waiwai nui ka momona . E noʻonoʻo wale, hoʻokahi gram o nā kalapona a me ka protein e hāʻawi mai iā mākou i 4 kilocalories wale nō o ka ikehu. Akā hoʻokahi gram o ka momona e hāʻawi mai i 9 kilocalories o ka ikehu.
- Kōkua i ka omo ʻana i nā wikamina: He mea nui ka momona no ko mākou kino e omo pono i nā wikamina momona e like me nā wikamina A , D, E, a me K. ʻAʻole pili i ka nui o kāu lawe ʻana, ʻaʻole e like ka maikaʻi o kēia mau wikamina inā ʻaʻole lawa ka momona i loko o kou kino.
- Hāʻawi i nā waikawa momona koʻikoʻi: Aia nā waikawa momona i hiki ʻole i ko mākou kino ke hana iā ia iho, akā he mea nui ia no ke ola. Loaʻa iā mākou kēia mau mea mai ka meaʻai a mākou e ʻai ai.
He aha nā ʻano momona? E ʻike kākou i nā momona 'maikaʻi' a me nā momona 'maikaʻi ʻole'
I ka ʻōlelo maʻalahi, hiki ke hoʻokaʻawale ʻia nā momona i ʻelua ʻano nui. ʻO kēia nā 'momona maikaʻi' a me nā 'momona maikaʻi ʻole.' E hāʻawi kēia papa iā ʻoe i kahi manaʻo maikaʻi o kēia.
| ʻAno momona | ʻAno a me ka hopena i ke olakino |
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| Momona 'Maikaʻi' - Momona ʻAʻole i Māʻona | He wai kēia i ka mahana o ka lumi (e.g. ʻaila mea kanu). He mea maikaʻi loa ia no ka puʻuwai. Hoʻemi lākou i ka pae o ka cholesterol maikaʻi ʻole i loko o ke koko, e hōʻemi ana i ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka hahau ʻana. ʻElua ʻano o lākou: monounsaturated a me polyunsaturated. |
| Momona 'ʻino' - Momona paʻa | He paʻa kēia mau mea i ka mahana o ka lumi (e.g. pata, ʻaila niu). Nui lākou i nā meaʻai holoholona (ʻiʻo, tīhi). ʻO ka ʻai nui ʻana iā lākou hiki ke hoʻonui i ka pae o ka cholesterol maikaʻi ʻole (LDL) i loko o ke kino a hoʻonui i ka pilikia o ka maʻi puʻuwai. |
| Momona 'ʻino loa' - Momona Trans | ʻO kēia ke ʻano momona weliweli loa. Loaʻa pinepine kēia momona i hana ʻia (ma o ka hydrogenation) i nā mea i hoʻomoʻa ʻia, margarine, a me nā meaʻai i hana ʻia. Hoʻonui ia i ka cholesterol maikaʻi ʻole (LDL) a hoʻohaʻahaʻa i ka cholesterol maikaʻi (HDL). Hoʻonui kēia i ka pilikia o ka maʻi puʻuwai, ka hahau ʻana, a me ka maʻi diabetes. |
No laila, ua maopopo iā ʻoe? ʻAʻole pono mākou e hoʻōki loa i ka ʻai ʻana i ka momona. ʻO ka mea nui, ʻo ia ka hōʻemi ʻana i nā momona maikaʻi ʻole (nā momona saturated a me nā trans) a ma kahi o ia mea, e hoʻohui i nā momona maikaʻi (nā momona unsaturated) i kā mākou papaʻai.
He aha nā meaʻai i loaʻa ka momona polyunsaturated (PUFA)?
ʻAe, e nānā pono kākou i ke koa o kā kākou moʻolelo, ʻo ia hoʻi ka Polyunsaturated Fat. Ua māhele ʻia kēia i ʻelua ʻano nui. ʻO
Omega-3 lāua ʻo
Omega-6 . He mea nui nā mea ʻelua no ko kākou kino. Eia kekahi mau ala e hoʻohui ai iā lākou i kā kākou meaʻai o kēlā me kēia lā.
| Nā meaʻai waiwai i ka Omega-3 | Nā meaʻai waiwai i ka Omega-6 |
|---|
- ʻO ka iʻa ʻaila (salmon, mackerel, sardines, shark, herring)
- Nā meaʻai kai (ʻōpae, ʻoysters)
- Nā Walnuts
- Nā hua flax a me nā hua Chia
- Tofu
- ʻAila Canola, ʻaila ʻoliva
- Nā hua manu
| - ʻAila pua nānālā, ʻaila soya, ʻaila kulina
- Nā nati, nā nati paina, nā pīnati
- Nā hua sesame a me ka sesame paste (Tahini)
- Nā pīni soya a me ka tofu
- Nā hua manu
- ʻIʻo a me ka manu
|
Nā Pōmaikaʻi o ka Fat Polyunsaturated no ko mākou kino
Kōkua kēia mau momona maikaʻi i ko mākou kino ma nā ʻano like ʻole.
- Kōkua ia i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole ( LDL ) i loko o kou koko.
- Hoʻemi i ka pilikia o nā waihona momona a me nā ālai ʻana i loko o nā kīʻaha koko .
- Ua emi nui ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana .
- Kōkua ia i ka ulu ʻana a me ka mālama ʻana i nā ʻāpana o ko mākou kino.
- He mea nui loa no ka ulu ʻana a me ka hana o ka lolo .
- Hoʻomalu ia i ke koko a hoʻomaikaʻi i ke olakino o ka puʻuwai.
- Hoʻonui nā wikamina momona-hoʻoheheʻe ʻia e like me ka wikamina E i ka hiki o ke kino ke omo iā lākou.
ʻEhia ka nui o ka mea maikaʻi no mākou?
ʻO ke ʻano momona āu e ʻai ai he mea nui ia e like me ka nui. Paipai nā kauka e ʻai ma kahi o 225 grams (8 auneke) o nā ʻano meaʻai kai like ʻole i kēlā me kēia pule. He manaʻo maikaʻi nō hoʻi e hoʻohui i kahi 3 punetēpē i ka lā o nā ʻaila mea kanu olakino, e like me ka ʻaila ʻoliva a me ka ʻaila canola. ʻO ka mea nui loa, ʻo ia ka heluhelu ʻana i nā lepili ma nā meaʻai a me nā meaʻai māmā āu e kūʻai ai ma ka hale kūʻai. E nānā i nā ʻano momona i loko o lākou, ʻoiai ka momona saturated a me ka momona trans. E koho i nā meaʻai haʻahaʻa i ka momona saturated a kiʻekiʻe i ka momona unsaturated.
Inā he mau nīnau kāu e pili ana i kēia, ʻoiai inā he mau maʻi ʻē aʻe kou (e like me ka maʻi diabetes a i ʻole ke koko kiʻekiʻe), e kamaʻilio me kāu kauka ʻohana . E hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa no kou kūlana olakino.
Leka Lawe-Home
- ʻAʻole maikaʻi ʻole nā mea a pau e ʻōlelo ana he 'momona'. ʻO ka polyunsaturated a me ka monounsaturated nā 'momona maikaʻi' i maikaʻi no ko mākou kino a me nā puʻuwai.
- ʻAʻole hiki i ko mākou kino ke hana i kēia mau momona maikaʻi iā lākou iho, no laila pono mākou e loaʻa iā lākou mai nā meaʻai e like me ka iʻa ʻaila, nā nati (walnuts), a me nā aila i hana ʻia mai nā nati (ʻaila ʻoliva).
- E hōʻemi i nā 'momona maikaʻi ʻole' (nā momona saturated a me nā trans) i loaʻa i nā mea i hoʻomoʻa ʻia, nā meaʻai i hana ʻia, a me nā momona holoholona i ka hiki.
- Hoʻohaʻahaʻa nā momona maikaʻi i ka cholesterol maikaʻi ʻole, hoʻemi i ka pilikia o ka maʻi puʻuwai, a kōkua i ka hana o ka lolo.
- E kūkākūkā mau me kāu kauka no ka ʻōlelo aʻoaʻo maikaʻi loa e pili ana i kāu meaʻai.
Momona maikaʻi, momona polyunsaturated, omega 3, omega 6, cholesterol, olakino puʻuwai, momona saturated
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