Nā kumu nui o ka momona momona

I kēia manawa,ʻike ka hapanui o kākou i ka momona momona i manaʻoʻia he "momona momona," a pono mākou e palena i ka nui o kā mākou eʻai. ʻO kahiʻai i ka momona momona e hiki ke alakaʻi i ka waiwai waiwai, hoʻonuiʻia ka LDL cholesterol a me nā triglyceride, a me ka piʻiʻana o ka maʻi maʻi o ka maʻi. No laila, he mea nui e hoʻomaopopo i nā meaʻai i ka momona momona i hiki iā mākou ke hoʻoholo i nā hoʻonaʻauao i ka wā eʻai ai i ka meaʻai maikaʻi.

Nā meaʻai i ke kiʻekiʻe i ka momona momona

ʻO keʻano laulā,ʻo nā kumu nui o nā momona momona mai nāʻano holoholona, ​​akā, aia nō i loko o kekahi mau mea kanu i kanuʻia.

ʻO ke kino o kaʻiʻo - mai ka bipi a me ka puaʻa - he kiʻekiʻe kona momona. ʻO nā hua laʻau waiū a pau, e like me ka cheese , kaʻaila kawa, kaʻaila cream, a me ka waiū, he mau "mea momona" nā mea kūpono.

Akā, aia kekahi mau kumu kanu o nā mea kanu o ka momona momona , ka puna nui o ka niu a me ka waiu niu, ka niu pama, ka wai paila, a me kaʻaila hinu. Aʻoiaiʻaʻole pahaʻoe e hele i ka hale kūʻai a kūʻai i kēia mau mea i kēlā me kēia kanaka-keʻokoʻa ka waiu niu -ʻo nā mea momona i hoʻomoʻaʻia i loko o nā kumuhana i ulu i ka nui o nā huahana i hoʻomākaukauʻia. ʻO kahi laʻana, aia i ka bele koko ka chocolate. Aʻo kaʻaila niu a me nā hinu o ka niho, he mea ia i loko o nā meaʻai, mai ka meaʻole i hanaʻia i ka meaʻai i nā kāpili a me ka kope kope i nā kuki a me nā pōpō.

Ma muli o kēia momona i ka nui o nā mea maʻamau a mākou eʻai nei,ʻai kaʻAmelika i ka 25.5 kalamina o ka momona momona i ka lā,ʻo ia hoʻi he 5 a 10 kaomi ma mua o kā mākouʻaiʻana. Laweʻia ka momona momona i ka cholesterol kiʻekiʻe a hiki i ka wā i hala koke aku nei, kahi piʻi nui o ka maʻi o ka maʻi kokamau a me ka hahau.

I ka manawa e hoʻihoʻi houʻia ana nā momona momona i ka papa, ke'ōlelo mau nei nā kulekeleʻoihana hou e hoʻokaʻawale iā lākou i ka 10 mau o nā calories o ka lā, a ke hoʻomalu nei kaʻAhahuiʻAmelika i ka palenaʻana iā lākou i lalo oʻehiku pakeneka. ʻOiai he mau hana hou e nīnau ana i ka pōʻino o nā momona i hoʻonāukiʻia, aia nō kekahi mau "mea kūpilikiʻi kūpono" - ka mea lawaiʻa lapaʻau a me ke kauka no ka Penn State University Penny Kris-Etherton, Ph.D., RD, hōʻole i ka manaʻo o ka momona momona .

Loaʻa i nā ala e hoʻemi ai i ka momona momona i kā mākouʻai

• E hoʻololi i nā hua liʻiliʻi momona a momonaʻole o ka waiū a me nā mea lawaiʻa no ko lākou mau momona momona
• Eʻai pinepine i ka meaʻai i kaʻiʻo; e koho i nā kī lean aʻai i nā'āpana liʻiliʻi
• E wehe mau i kaʻili mai ka hānai ma hope o ka kukeʻana
• Eʻai i nā iʻa i nā manawaʻelua i ka hebedoma
• E hele halaʻole i hoʻokahi manawa i ka pule
• E hoʻohana i nāʻaila hua hua wai, e like me ka canola a iʻole kaʻailaʻaila , ma luna o nā mea momona e like me ka waiū
• ʻO nā meaʻaʻai Flavor me nā mea kanu a me nā meaʻala maikaʻi ma mua o nā momona momona a me nā kuʻi
• Hoʻonui i ka laweʻana o nā'ōpū, nā hua, a me nā huaʻai