ʻO ka Macronentrient Densest no nā Kaloka
Ehia mau calorie i loko o kahi momona momona? ʻO kēlā me kēia'āpana momona he 9 calories. E hoʻohālikelike i kēia i ka pilikino a iʻole nā hamoʻaleʻa, i loko o kēlā me kēia me 4 calories ma ka gram, a eʻikeʻoe i ke kumu e hiki ai i kaʻaiʻai i ka momona ke alakaʻi i ka waiwai waiwai.
Kaʻona Hana Kalo
Hoʻokaʻawaleʻia nā kumuhana o nā mea e pono ai ke kino i ka poʻe mai ke momona, nā waiʻalea, ka protein, a me ka waiʻona. Heʻano likeʻole ko lākou a pau:
- Ka momona: 9 calories ma ka gram
- Ka waiʻona: 7 calories ma ka gram
- Pale: 4 calories ma ka gram
- Carbohydrate: 4 calories ma ka gram
Ma ke kaupaona a me ka waiʻona ka nui o ka calorie ma ke kaupaona ma mua o nā protein a me nā huaʻaleʻa, loaʻaʻoe i nā calorie ma kaʻaiʻana i ka meaʻai inā pauʻoe i ia mau mea. Inā makemakeʻoe eʻai i kahi'ōpala o ka meaʻai, eʻai anaʻoe i nā calorie ka liʻiliʻi ināʻoe eʻai ana i nā meaʻai iʻoi aku ka nui ma loko o ka protein a me ka waiʻalulu a emi iho ka momona.
He aha kahi calorie?
ʻO kahi calori kahi pūnaewele o ka ikehu. Ke hoʻohanaʻia ma ka piliʻana i ka meaʻai,ʻo ka calories he kilokilo maoli paha, he calorie he 1000 paha. ʻO ka nui o ka ike e ho'āla i hoʻokahi kilokilo o ka wai ma kahi helu hoʻokahi centigrade.
ʻAʻole ia he mea inā he calorie mai ka momona, ka protein, nā lāʻau'aleʻa, aiʻole ka waiʻona, ke hāʻawi nei ia i ka nui o ka ike i kou kino. Akā, i ka wā eʻai aiʻoe i nā calorieʻoi aʻe ma mua o kou kino e hoʻohana ai i ka manawa hoʻokahi, e mālama i nā calorieʻoi aku e like me ka momona.
ʻO ka momona i loko o kaʻaʻai hauʻoli
E hoʻomanaʻo hoʻi,ʻo ka momona ka mea nui o ka meaʻai maikaʻi.
E ho'āʻo e koho i nā momona maikaʻi e like me ka mea i loaʻa i loko o nā nūpi, kaʻailaʻaila , ka canola a me nā avocados. He momona nā momona momona a me nā momona polyunsaturated i kaʻaiʻana iā lākou ma keʻano he meaʻai maikaʻi. E ho'āʻo i ka hoʻokomoʻole i nā momona o nā holoholona ( nā momona momona ), e like me ka mea i loaʻa i loko o ka meaʻai a me nā meaʻai laʻa.
Ua manaʻoʻia ka nui o kēia mau momona e alakaʻi i nā pilikia kino.
Ke'ōlelo aku nei kaʻAhahuiʻAmelika e mālama i nā calorie mai ka momonaʻaʻoleʻoi aku ma mua o 25 pakeneka i ka 35 pakeneka o kāu lawe aku i ka caloi i kēlā me kēia lā. Ināʻoe eʻai i kaʻai kaiʻai 2000,ʻaʻole ponoʻoe eʻai i 65 mau momona o ka momona ma ka lā. ʻO ka momona momonaʻaʻoleʻoi aku ma mua o 5 pakeneka i ka 6 pakeneka o nā calo.
ʻO ka momona trans ka mea i hanaʻia i nā mea hanaʻole e hoʻohuiʻia ai ka hydrogen i kaʻaila o ka puna wai e hoʻonui ai i ka ikaika, iʻikeʻia heʻaila i huiʻoleʻia. Hoʻohana pinepineʻia lākou i nā meaʻai hohonu. Ma muli o ko lākou hopena maikaʻiʻole ma ka cholesterol a hoʻonui i ka hopena o ka maʻi maʻi a me ka hahauʻana, eʻoi aku ka maikaʻi o ka hoʻopau iā lākou mai kāuʻai.
Heluhelu i ka Label
Hiki ke kapa inoaʻia nā hua e hoʻonui iā lākou iho ma lalo o ka momona. Keʻikeʻoe i nā inoa momonaʻole,ʻo ia hoʻi, aia ma lalo o ka 0.5 mau kaona o ka momona ma ka lawelaweʻana. ʻO nā mea momona liʻiliʻi he 3 maumu aiʻole ka momona o ka momona no ka lawelaweʻana. Hoʻoemi i ka momona he mea ia, ma ka hoʻohālikelikeʻana i ka huahana likeʻole,ʻo kēia huahana he 25% ka momona o ka momona ma ka lawelaweʻana. ʻO nā mea i kapaʻia e like me ka mālamalama a iʻole ka'ōlelo maoli e pili ana i ka momona, e emi iho ko lākou momona i ka 50 pakeneka ke kūlike i ka huahana maʻamau o iaʻano.