Pehea kaʻaila i hoʻonāʻia a me nā meaʻaʻole i hoʻomaʻemaʻeʻia?
ʻO nāʻailaʻaila a pau ka momona momona . ʻO kekahi ma mua o nā mea'ē aʻe. ʻO nāʻaila i loko o nā momona momona e kiʻekiʻe i nā momona i hoʻonāukiʻia. Ināʻoe e nānā ana i ka kukeʻana i kaʻaila i pau i loko o nā momona momona, makemake pahaʻoe e koho i ka'ōmole, canola, aiʻole kaʻailaʻaila . ʻO nāʻaila likeʻole me kaʻaila niu a me kaʻaila hinu he kiʻekiʻe i loko o ka momona momona.
Wahi a kaʻAhahuiʻAmelika,ʻo kaʻaiʻana i nā meaʻai i piha i ka momona e hiki ke hoʻoulu i ka kiʻekiʻe o ka cholesterol i loko o kou koko.
Hiki i nā kiʻekiʻe kiʻekiʻe o LDL cholesterol (hewa cholesterol) i kou koko ke hoʻonui i kou maʻi o ka maʻi maʻi a me ka hahau.
ʻO kaʻaila i loko o ka wai momona
ʻEluaʻanoʻano momona i hoʻonāukiʻia: polyunsaturated a monounsaturated. Ke hōʻike nei kekahi mau haʻawina e hiki i kēia mauʻano momona momona ke kōkua i ka emiʻana i kāu cholesterol maʻamau. ʻO kēlā me kēiaʻano momona e pono ai ma konaʻano iho.
Ka momona momona
ʻO kaʻaila me ka momona momona ka momona o ka canola. Hanaʻia ia me ka momona momona. ʻO kaʻaila Canola he 1 gram o nā momona momona no ka lawelaweʻana.
ʻO kaʻaila o ka hinu he 2 mau momona momona. ʻO ka canola a me nāʻailaʻoliva e ulu nuiʻia i ka momona momona. Uaʻike nā haʻawina he mea waiwai ka momona momona no ka mālamaʻana i ka puʻuwai o ka puʻuwai maikaʻi a hiki ke kōkua i ka hoʻoikaikaʻana i ka insulin, a he mea kōkua nui ke loaʻa iāʻoe ka maʻi maʻi a inā makemakeʻoe e hoʻemi i kou pilikia o ka loaʻaʻana o ka maʻi.
Mai kānaluaʻoe i ka hua'ōlelo '' ʻailaʻoliva hou , 'aʻole e pili ka mālamalama'ē aʻe i kona momona aiʻole ka calorie, akā, i konaʻoni a me ka nui o ka hana.
ʻO ka momona momona
ʻO kekahi o kaʻaila me kahi momona o ka momona momona heʻaila kalo. Loaʻa iā ia 1 gram o ka momona momona ma ka hapalāʻau pāʻani. ʻO ia me ka momona polyunsaturated. Ua loaʻa nā momona polunsaturated e hoʻonui i kāu HDL, aiʻole ka cholesterol maikaʻi, ke kiʻekiʻe. ʻO nāʻanoʻaila'ē aʻe i maʻa mauʻia ma ka US i hakuʻia ma mua o ka momona polyunsaturated he soya, kānana, a me kaʻaila hinu.
He 1.8 kaona o nā momona momona.
ʻO ka hinu i loko o ka momona momona
ʻO nāʻaila o nā mea'alela-ka niu, ka pama, a me ka'ōmaʻa pama o ka lepo - ua kiʻekiʻe i ka momona momona. Ma keʻano maʻamau,ʻo ka mea kiʻekiʻe ka momona o ka momona,ʻo kaʻoi aku ka paʻakikī o ka momona i ke anahana o ke ana. Hāpaiʻia ka kolo manō mai nā hua o ka lāʻauʻoliva.
ʻO kaʻaila hinu a me kaʻaila kernel he 85% ka momona momona. ʻO kaʻaila Palm he 50 mau momona i piha i ka momona.
No ka lono nui o kaʻaila niu i loko o ka momona momona, ua emi ka momona i ka momona. ʻO kaʻaila hauʻoli he 6% wale nō ka momona momona a me ka 2 pakeneka momona polyunsaturated.
Uaʻoluʻolu anei kaʻaila Pīpī eʻai?
Ke hōʻike nei kekahi mau noiʻi he hiki i kaʻaila niu iāʻoe ke maikaʻi. ʻO kaʻaiʻana i kaʻaila niu i hōʻikeʻia e hoʻonui i kou HDL (maikaʻi) cholesterol. ʻO ka hapa nui o ia noiʻi he mau hoʻonaʻauao no ka wā pokole e nānā i kona hopena ma nā cholesterol. ʻAʻole i kūpono ka hoʻoponopono no nā hopena lōʻihi o ka maʻi maʻi.
Pehea ka maikaʻi o nāʻaila'enela
ʻO ka'euakai maikaʻi ma kēia wahi,ʻo nāʻaila o nā mea'eneʻena a pau, ua manaʻoʻia heʻailaʻaila i nele i ka cholesterol. I ka hapanui o nā hihia, ua kaʻawale kēia mauʻaila i ka momona. Hoʻonuiʻia ka palapona i nā maʻi momona. Wahi a kaʻAhahuiʻAmelika, hiki i nā mea momona loli ke hoʻoulu i kāu mauʻino (LDL) cholesterol a emi iho i kāu mau haʻawina cholesterol (HDL) maikaʻi (HDL).
ʻO kaʻaiʻana i nā momona momona e hoʻonui i kou pilikia o ka uluʻana i nā maʻi o ka maʻi, ka hahau, a me ka maʻi diabet.
ʻO ka mea maikaʻi loa,ʻo ka piliʻana i nāʻaila i kūpono i ka momona momona. ʻAʻole hiki ke hōʻeha i ka hoʻohanaʻana i kaʻaila niu mai kēlā manawa i kēia manawa, akā, e hoʻololi i ka canola a iʻole kaʻailaʻaila no kaʻaila niu kaʻaila o ka mea kanu mua loaʻaʻole paha e like me ka mea a kāu kauka e'ōlelo ai .
Nā Kūlana Solid
No ka kukeʻana me nā momona māmā, e like me ka waiūpaʻa aiʻole ka palolo,ʻo ka momona momona momona kahi kokoke i ka 70 pakeneka o ka momona o nā mea momona, a he 43% ka momona. No kaʻikeʻoi aku ka momona-acid,ʻoi aku ka maikaʻi o ka kohoʻana i nāʻaila wai e like me ka hinu canola a me kaʻailaʻaila ma luna o nā mea momona.