ʻAʻole ponoʻoe e hōʻoki i kēia meaʻai punahele.
Ke ho'āʻo nei eʻai i ka mea momona momona, hiki i kekahi manawa ke kānalua eʻike i nā meaʻai (ma waho o kaʻike) he maikaʻi. Ua loaʻa i nā puaʻania kahi kinoʻinoʻino i ka wā ma mua - no ka loaʻa o kā lākou cholesterol - akā, hiki ke lilo i kahi o ka meaʻai maikaʻi, momona-momona.
ʻO ka Cholesterol Connection
Ua hōʻinoʻia nā puaʻa no ko lākou kiʻekiʻe cholesterol ihirangi. Hoʻokahi iʻa i loko o ka 210 mg o ka cholesterol meaʻai (hoʻokahi pahu, Eggland's Best, he 180 mg ia huahelu wale nō), aʻoi aku iʻoi aku iʻelua hapa kolu o ka palena o ka lā 300 mg i manaʻoʻia e ka American Heart Association.
Eia naʻe, me ka noiʻiʻana i ka kānalua ma kahi o kahi hulina pololei i waena o ka cholesterol meaʻai, i loaʻa i loko o nā meaʻai a mākou eʻai ai, a me ka cholesterol koko, i hanaʻia e ke kino, ke paipai nei ke Kōmike Kūkākūkā o ka makahiki 2015 i ka 300 mg i kēlā me kēia lā. . Nui nā kumu e pili i ko mākou mau koko cholesterol toto, e like me ka moʻolelo o kaʻohana, kaʻai, ka makahiki, a inā mākou e ulahi a hoʻolālā. Ma keʻano o kaʻai, aia kekahi mau hōʻike e hōʻike ana i ka nui o kā mākouʻai o nā momona a me nā momona momona i ka hopena o ke koko cholesterol ma mua o kā mākouʻai o ka cholesterol meaʻai.
ʻOkoʻa momona
ʻOiaʻiʻo,ʻo ka nui o nāʻano cholesterol kiʻekiʻe he kiʻekiʻe i ka momona a momona. Akā,ʻaʻole kahi o lākou ka hua. Hoʻokahi hua i 5g o ka momona (e pili ana i 8% o ka waiwai o kēlā me kēia lā),ʻo ia wale nō 1.5g i hoʻonāʻia. ʻOiaiʻo nā hua e ulu pinepineʻia me nā mea momona momona e like me kaʻahi (i nā huapiʻi a me nā omelette), aiʻole i'ōniuʻia me ka puaʻaleʻa a me ka puaʻa, uaʻikeʻia heʻai momona-akā,ʻo ia wale nō ma kahi hui.
Inā maikaʻi nā meaʻai'ē aʻe me nā hua, a lailaʻo nā hua i loko o ka mea momona momona he mea naʻauao.
Nā mea kanu kūpono
Ma waho o ka momona o nā momona, ua piha nā hua i nā meaʻai. He kumu maikaʻiʻo nā puaa i loko o nā kumukūʻau a me nā alumina, e like me ka hao, zinc, folate, phosphorous, riboflavin, a me nā huaʻa A, D, E a me B-12.
Hoʻolālā lākou i kahi pāpaleʻai kūpono no kahi o 70 mau kalo i kēlā me kēia.
No ke kumukūʻai, hiki iāʻoe ke kūʻai aku i nā hua i loaʻa nā omega nui o ka omega-3. ʻO ka Omega-3ʻonika momona,ʻaʻole hiki ke hanaʻia e ke kino, manaʻoʻia e hoʻemi i ka hopena o ka maʻi maʻi. Hiki i nā hua huaʻai ke hāʻawi i ka nui o nā'āmona momona-3ʻo omega-3 e like me ka 3-auneke o ka iʻa iʻa e like me ka waipalamona.
ʻO Yolks vs. Whites
ʻO nā momona a me ka cholesterol o ka hua manu i loko o ka'ōmole, aʻo ka hapa nui o ka meaola i keʻokeʻo. No ka loaʻaʻana o ka mea nui loa mai loko mai o kāu'ālehua meaʻai, hiki iāʻoe keʻoki i kekahi o nā yolks i loko o kā mākouʻoihana. ʻO ke kulekele nui o ke koʻokoʻo,ʻo ia no ka hoʻohanaʻana iʻelua mau hulu manu no nā hua a pau i makemakeʻia. Ināʻaʻoleʻoe i makemake i ka manaʻo o ka moa egg-white a me nā moa manu'ōwili, kāpili i ka momona a me ka cholesterol ma ka hoʻohanaʻana i hoʻokahi huaʻokoʻa a meʻelua mau hua manu ma kēlā wahi.
E hoʻomanaʻo i ka hoʻonuiʻana i ka nui o nā hua manu keʻokeʻo paha e hoʻopili i kekahi mau meaʻai,ʻo ia hoʻi nā mea i hoʻolapalapaʻia. Inā lahilahi kāu mau pōpō i ka hoʻohanaʻana i nā'alaʻula manu wale nō, e hoʻohana i ka huiʻana o nā hua piha a me nā'ōpū iʻa (ma ka hoʻohana houʻana i nā kānaka heʻelua no ka huahelu hua manu holoʻokoʻa).
ʻO nā puaʻa he ala haʻahaʻa
ʻOiai paha he mau momona paha nā hua,ʻaʻole ia i manaʻoʻia e emi iho ka momona i ka momona inā'ānenaʻia i loko o nā kawana o ka pata a me nā tīni.
No laila, he mea nui ka hana kuke - hoʻomohu iā lākou, kāpiliʻia, a hoʻopiha i nā omeletona. Ināʻoe e hoʻohana i nā pans a me nā pāpale kila,ʻaʻole ponoʻoe e hoʻohana i ka waiū. E hoʻomoʻa i ka'āhihi me ka'āpana momona i nā momona momona a iʻole ka liʻiliʻi nui o kaʻaʻai ikaika.
Inā makemakeʻoe e hōʻole i ka hoʻohanaʻana i nā huaʻokoʻa a pau, hiki iāʻoe ke hoʻohana i kekahi o nā hua manu nui i loaʻa, e hana maikaʻi loa i loko o nā meaʻai. Hiki i nā'ōpiʻi kapi ke hoʻohana i nā hulu manu e like me ko lākou kumu, a me nā meaʻono, nā meaʻala a me nā manawaʻaila. ʻO kekahi mauʻanoʻole e loaʻaʻole nā meaʻai nui i loaʻa i loko o nā hua "ʻoiaʻiʻo" (ua loaʻa i nā mea'ē aʻe nā huaʻai a me nā mineral e hoʻopaʻi), akā e kānalua loa lākou i ka calories, ka momona, a me ka cholesterol.