Hoʻopuka i nā momona
ʻO kaʻaiʻana i ka mea momona momonaʻaʻole ia he mea pono e hoʻokuʻu loa i nā momona, akā, pono mākou e hoʻonaʻauao iā mākou iho i nā mea momona e pono ke pale aku a me nā mea iʻoi aʻe ka puʻuwai. Eʻike pono kākou: makemake mākou i momona i kā mākouʻai. ʻOiai ka punahele nui loa o nā calories (ʻeiwa mau calories ma ka'elemona momona ka mea i hoʻohālikelikeʻia i nā caloʻehā no ka'elemu no ka protein a me nā haʻalulu), kōkua ia i ka ikehu. Hona ka momona linoleic, he'aleko momona waiwai no ka uluʻana, kaʻili maikaʻi a me ka hanu.
Hiki ke kōkua i ka laweʻana i nā huaʻai momona-momona (A, D, E a me K). A i ke alo o ia, momona ka momona me kaʻoluʻolu, hoʻonanea ia mākou i ka palekana, me ka pōloli i ke kai.
ʻOiai nā mea momona a pau like ka nui o nā calories, kekahi iʻoi aku kaʻino ma mua o nā mea'ē aʻe: nā momona a me nā momona momona.
ʻO nā momona momona
Laweʻia kēia mau momona mai nā mea holoholona e like me kaʻiʻo, ka mea hānai, a me nā hua. Akā, uaʻikeʻia lākou ma kekahi mau kumu kanu i kanuʻia e like me ka niu, ka lāʻau pāma, a me ka pama. Kūpaʻa kēia mau momona ma ke ana wela piha. ʻO nā momona momona e hoʻonui pololei i ka nui a me nā LDL (ʻino) kiʻekiʻe o ka cholesterol. Manaʻo ka'ōlelo kūikawā e hōʻole iā lākou i ka mea hiki. I kēia mau lā, ua māhele likeʻia ka poʻe'enekemaʻepekema, me ka hoʻomaopopoʻana he nui nāʻano momona i hoʻopihaʻia, a he mauʻano kūponoʻole kekahi ma ka cholesterol.
ʻO ka Trans Fats a iʻole Waiwai Hoʻolaha
ʻO nā momona trans kaʻiʻo momona, akā hiki iā lākou ke hōʻiliʻili i ka nui a me ka LDL (ʻino) o ka cholesterol me ka haʻahaʻaʻana hoʻi i nā kiʻekiʻe o ka HDL (maikaʻi).
Hoʻohanaʻia nāʻenehana trans no ka hoʻopauʻana i ka ola o nā meaʻai i mālamaʻia,ʻo ia hoʻi nā kuki, nā keke, nā kīhā, a me nā kī. ʻO nā mea i loaʻa i ka "ʻaila wai iʻaila" aiʻole "ka hinu i hoʻohuiʻia i ka wai" hiki i ka loaʻaʻana o nā mea momona. ʻO ka hoʻoheheʻeʻiaʻanaʻo ka hanaʻenehana e hoʻololi ai i nāʻaila wai i loko o nā mea momona .
ʻO ka mea maikaʻi,ʻo ka US Food and Drug Administration e hoʻomaopopo hou i nā momona o nā mea i hanaʻia, aiʻole i nā hinu i hoʻohālikelikeʻia, e like me ka palekana.
He mea pono nā kamupaliʻai e wehewehe i nā momona i ka huahana i ka 2018 aiʻole e hōʻoia i ke kumu e palekana ai lākou e hoʻohana i kā lākou meaʻai.
Nā momona i hoʻowahāwahāʻoleʻia
ʻO nā momona momona a me nā momona polyunsaturatedʻeluaʻano o nā mea momona momona. Loaʻa ia mau mea mai nā mea kanu a me nā mea kanu.
- ʻO nā momona momona ka wai i loko o ka lumi mahana akā e hoʻomaka ana e hoʻoikaika i nā mahana wela. ʻO kēiaʻano momona eʻoi aku ka maikaʻi i nāʻano momona a pau loa, a hiki ke loaʻa iā ia i nāʻoliva, kaʻoliva , nā nūmei, kaʻaila pīnoa , ka hinu canola, a me nā avocados. Ua hōʻike kekahi mau haʻawina e hiki i kēiaʻano momona ke hoʻohaʻahaʻa i ka LDL (hewa) cholesterol a mālama i ka HDL (good) cholesterol.
- ʻO ka momona momona ka wai i loko o ke anahana. Loaʻaʻia kēia mau mea i loko o ke kīʻaha, nā sesame, ka palaoa, ka'ūni a me kaʻaila. Ua hōʻikeʻia kēiaʻano momona e hoʻemi i ke kiʻekiʻe o ka LDL cholesterol, akā nui ka hiki ke hoʻohaʻahaʻa i kāu HDL cholesterol.
ʻO ka Omega-3ʻonika momona
Loaʻa i kēia mau mea he "momona" momona,ʻo ia hoʻi ka mea nui i ko mākou olakino akāʻaʻole hiki ke hanaʻia e ko mākou kino. ʻO nā kumu maikaʻi o nā omega-3'eleʻa momona,ʻo ia nō nā iʻa iʻa maʻamau, keʻano o ka flax, ka soy, a me ka walnuts. ʻO kēia mau momona momona e hoʻemi i ka hopena o ka maʻi o ke kaha kokunima a hoʻonui pū i kā mākou mau pilikino.
No laila e heluhelu pono i kēlā mau huaʻai me ka nānā pono a koho i kāu mau momona me ke akamai. A ma keʻano o ka manamana lima,ʻoi aku ka maikaʻi o nā momona wai ma mua o ka momona paʻa.