E hoʻohālikelike i nāʻeha momona, monunsaturated, polyunsaturated a trans
Nānā pinepine ka poʻeʻai Nutritionists i keʻano o nā momona "maikaʻi", e like me nā momona momona a momona, a me nā momona "ʻino", e like me nā momona momona a me nā momona. Eia ka hōʻuluʻulu o nāʻanoʻano momona, i hakiʻia i loko o ka mea maikaʻi, nā meaʻino a me nā meaʻino.
Ka maikaʻi
Ka momona momona:
- ʻO ka momona maikaʻi
- Hoʻemi i nā pae kiʻekiʻe o ka cholesterol, a me ka LDL a iʻole ka "ʻino" cholesterol,ʻoiai ka piʻiʻana o ka HDL a iʻole ka "maikaʻi" cholesterol
- Loaʻaʻia i loko o nā nati a me nāʻanoʻano, avocados,ʻaila a me kaʻaila canola
Ka momona momona:
- ʻO kekahi momona "maikaʻi"
- Hoʻemi i nā pae kiʻekiʻe o ka cholesterol, a me ka LDL a iʻole ka "ʻino" cholesterol
- Loaʻaʻia ma loko o nā iʻa momona e like me ka waikaona, ka makaleʻele, ka iʻa a me ka sardines, a pēlā pū nō hoʻi i ka kānina, ka meaʻalani, a me kaʻaila a me ka hani
ʻO ka hewa
ʻAko momona:
- ʻO ka momona "ʻino"
- Hoʻonuiʻia ka nui o nā cholesterol, ma kahi o LDL a iʻole "kino" cholesterol
- Loaʻaʻia ma nā meaʻai e pili ana i nā holoholona e like me kaʻiʻo, ka moa a me nā hua manu, a me ka waiūpaʻa, kaʻaila, a me nā huahana'ē aʻe
- Loaʻaʻia nō hoʻi i nā huahana i kanuʻia e like me ka niu, nā mea i kapaʻia he "ʻaila'alelala" e like me kaʻaila niu, kaʻaila hinu, a me kaʻaila kernel a me ka baila butter
ʻO ka hewa
ʻO ka momona momona:
- ʻO kekahiʻano momona "ʻino"
- Hoʻonui i nā kiʻekiʻe o ka LDL a iʻole "ʻino" cholesterol a me nā haʻahaʻa haʻahaʻa o HDL a iʻole "maikaʻi" cholesterol
- Loaʻaʻia i loko o nā hua momona hydrogenated e like me ka pīkole margarine a me ka'ōʻili
- Hoʻohanaʻia i loko o nā meaʻai pākeke e like me nā kuki, nā pīkī a me nā mīkī, a me nā mea i kōlehuʻia mai nā meaʻai wikiwiki a me nā haleʻai'ē aʻe
Hōʻikeʻia ka papa ma lalo nei, i ka paona, i ka nui o ka momona, ka monounsaturated, ka polyunsaturated a me ka trans fats i loko o 1 punetine o nāʻaila a me nā momona i hoʻohanaʻia.
Hōʻike Hōhā Hōʻike
ʻAkau (1 Tbsp) | Hoʻopiha (kaomi) | Mono- hōʻoluʻolu (grams) | ʻO Poly- hōʻoluʻolu (grams) | Ka momona momona (grams) |
| ʻOhuʻAla | 0.8 | 10.2 | 2.0 | 0.0 |
| ʻO Canola Oil | 0.9 | 8.2 | 4.1 | 0.0 |
| Hui Manu | 1.3 | 2.5 | 10.2 | 0.0 |
| ʻO ka huila punahele | 1.4 | 2.7 | 8.9 | 0.0 |
| ʻO Margarine (lāʻau) | 1.6 | 4.2 | 2.4 | 3.0 |
| Hui Oil | 1.7 | 3.3 | 8.0 | 0.0 |
| 'Ola'Olima | 1.8 | 10.0 | 1.2 | 0.0 |
| ʻO ka Oil Seame | 1.9 | 5.4 | 5.6 | 0.0 |
| 'OhuaʻAla | 2.0 | 3.2 | 7.8 | 0.0 |
| ʻO Margarine (pua) | 2.0 | 5.2 | 3.8 | 0.5 |
| Peanut Oil | 2.3 | 6.2 | 4.3 | 0.0 |
| Hui Oilseed | 3.5 | 2.4 | 7.0 | 0.0 |
| ʻO ka meaʻai | 3.2 | 5.7 | 3.3 | 1.7 |
| Ka momona momona | 3.8 | 5.7 | 2.6 | 0.0 |
| Lard (pua momona) | 5.0 | 5.8 | 1.4 | 0.0 |
| ʻAiʻia nā meaʻai | 6.4 | 5.4 | 0.5 | 0.0 |
| ʻO ka Oil Palm | 6.7 | 5.0 | 1.2 | 0.0 |
| Butter | 7.2 | 3.3 | 0.5 | 0.0 |
| ʻOihana Butter | 8.1 | 4.5 | 0.4 | 0.0 |
| ʻO Palm Kernel Oil | 11.1 | 1.6 | 0.2 | 0.0 |
| ʻO kaʻaila Oil | 11.8 | 0.8 | 0.2 | 0.0 |
Kumu: USDA National Nutrient Database no ka Papahana Kūlana, Release 21