Ke kuhi nei i ka momona
Ua hoʻololiʻia kaʻike o kaʻike ma nā meaʻaiʻai. I hoʻokahi manawa, ua manaʻoʻia he maikaʻiʻole nā mea momona a pau, aʻo ia hoʻi ke kuleana o nā maʻi a pau, mai ka maʻi maʻiʻeha i ka maʻi maʻi. Akāʻo nā makahiki o ka noiʻi ua hoʻololi i ko mākou manaʻo. Ke hoʻomaka nei mākou me ka manaʻoʻaʻole i hoʻokumuʻia nā momona a pau-e loaʻa ana nā momona maikaʻi, nā momona maikaʻi, nā momona hikiʻole ke maikaʻiʻole, a me nā momona maikaʻi loa. E nānā pono kākou:
ʻO ka maikaʻi: nā momona i hoʻopihaʻoleʻia
I kēia mau lā, makemake kekahi poʻe e hōʻoia i ka maikaʻi o ka momona .
ʻO kēia mau momona i hoʻonāukiʻoleʻia e kōkua i ke kauaʻana i nā maʻi nui eʻai ana i ka momona momona i'ōleloʻia. Hoʻomoheleʻia nā momona i hoʻokaheʻoleʻia i nā momona momona a me nā momona polyunsaturated, a ua manaʻoʻia nāʻanoʻelua e loaʻa nā hopena maikaʻi ma nā kūlana cholesterol.
ʻO nā momona momona ka mea e kōkua i ka LDL (hewa) cholesterol a hoʻonui i ka HDL (maikaʻi) cholesterol.
Hoʻomanaʻoʻia nā momona momona e kōkua i ka cholesterol maʻamau aʻoi aku kaʻino. Akā,ʻo nā momona momona ka mea e nānāʻia ma luna o nā momona polyunsaturated no ka meaʻo kekahi noiʻi e hōʻike ana he momona ka momona o nā momona, a hiki ke hoʻemi i ka nui o ka cholesterol maikaʻi a me kaʻino.
Akā, mai haʻalele kākou i nā momona polyunsaturated. ʻO kēia mau manawa he kumu maikaʻiʻo ka omega-3'eleʻa momona, kahi i loaʻa i loko o ka iʻa kai-anu anuanu, nā nati, nāʻaila a me nāʻanoʻano, a pēlā pū i loko o kaʻeleʻele uliuli, nā hinu olonā a me nāʻaila. ʻO kekahiʻano omega-3'eleʻa momona he "waiwai momona momona,"ʻaʻole hiki ke hanaʻia e ko mākou kino, no laila,ʻo kaʻaiʻana i kēia mau meaʻai,ʻo ia wale nō ke ala e loaʻa ai.
Hoʻolālāʻia ka Omega-3 mau momona momona, e hoʻoikaika i ka LDL (hewa) cholesterol, me ka pale aku i ka lolo a me ka'ōpiopio.
- Hoʻolālā Ola-Ola
- He aha ka Omega-3 Fatty Acids?
ʻO ka nui o nāʻaila o kaʻaila ke kūkuluʻia ma mua o nā momona i hoʻomahaʻoleʻia. Ke komo i ka kohoʻana i nāʻaila o kaʻaila,ʻo kēlā me kēiaʻano o kaʻaila hinu e like me ka lakene o ka monunsaturated i nā momona polyunsaturated.
ʻElua mauʻaila e kū i waho no ko lākou kiʻekiʻe kiʻekiʻe o nā momona momona: ka canola hinu a me kaʻailaʻaila. Ma waho aʻe o ka hanuʻaiʻole o ka paila ,ʻo kēia mauʻailaʻelua i loko o kāu pālala.
- Hanaʻia nāʻaila o ka hinu i ka momona wai?
- He aha ka Hui Inoa'Onova?
- ʻO kaʻaila Olive he meaʻala'ē aʻe kahiʻailaʻaila haʻahaʻa?
I ka pauʻana o ka lā, he momona maikaʻi ka momona maikaʻi e pili ana i nā calories. ʻO kēlā me kēia hōʻailona ma kaʻailaʻaila e wehewehe ana i kaʻaila e like me ka "mālamalama," e pili ana i ka hopena a iʻole ke kala,ʻaʻole ka momona a iʻole ka calorie. ʻO nāʻaila a pau he 100 ōkene momona a he 120 mau calorie ma kēlā me kēia punetū.
ʻO ka hewa: nā momona
A laila aia nā momona i kapaʻia-ʻo nā mea iʻikeʻia he "mau kohuʻana" i nā momona mai nā meaʻai a me nā meaʻai meaʻai. Kūpaʻa kēia mau momona ma ke ana wela piha. Ua hōʻikeʻia nā momona momona e hoʻonui i ka nui a me nā LDL (ʻino) kiʻekiʻe o ka cholesterol. ʻO ka'ōlelo kūikawā e hanaʻia e pale aku iā lākou i ka mea hiki. Eia naʻe,ʻo kahiʻano hoʻoponopono i hoʻopukaʻia ma nā Annals o ka lāʻau i loko o Malaki 2014 aʻo kekahi ma ka American Journal of Clinical Nutrition i ka hoʻomakaʻana o ka makahiki 2010,ʻaʻohe pili i waena o ka momona i ka momona a me ka piʻi nui o ka maʻi o ke kaha kokena a me ka maʻi maʻi maʻi. Akā,ʻo ka Harvard School of Health, i loko o kahi papaʻi i paʻiʻia i ka malamaʻo Malaki 2010,ʻikeʻiaʻo ka paniʻana i nā momona piha me ka nui like o nā momona polyunsaturated i hoʻemi maoli i ka maʻi o ka maʻi maʻi naʻaupō he 19 pakeneka.
A laila,ʻo ka momona momona paha,ʻaʻole paha ia heʻino ma hope o nā mea a pau, a he mea nui lākou o ka huaora a me nā mineral. Eia kekahi, ke'ōlelo mai nei kekahi poʻe i kaʻaila niu a me kaʻaila momona, nā kumuhana kumuhana o nā momona momona, pono paha ka waiwai no ka mea i hanaʻia ko lākouʻano momona-waikawa ma kahiʻano'ē aʻe i loko o ke kino. ʻO ka waikiko stearic, i loaʻa i loko o nā mea holoholona a ma kekahi mau meaʻai e like me ke kelekale, loaʻa kahi kaʻina no ka mea he nui ka mea i hoʻololiʻia e ke kino i ka waileic oleic, he momona momona. No laila,ʻo ka momona momona eʻoi aku ka waiwai, a ma keʻano heʻoi aku ka maikaʻi, ma mua o ko mākou manaʻo. Akā nō naʻe, aia ka nui o nā haʻawinaʻepekema e hōʻike ana heʻano kēia, akā,ʻaʻohe kūlana kūkākūkā ma luna o kēia akā, ma waena paha o kēlā mau papahana piliʻai.
ʻO ke kōmike aʻoaʻo no ka Dietary Guidelines 2010 no nāʻAmelika e manaʻo ana i ka ho'ēmi o ka waihona momona iʻole eʻoi aku ma mua oʻehiku pakeneka o ka laweʻana i nā lā a pau, a me kaʻike ikiʻole he loaʻa nui o nā huaʻalea i nā meaʻai i nā meaʻai i nā meaʻai i nā meaʻai. he kumu no ka hoʻouluʻana i nā liʻiliʻi nui a me nā pilikia pili ola.
ʻO ka meaʻoi aku: Trans Fats
I ka hopena, aia i kēia manawa uaʻikeʻia he mau momona maikaʻi maoli: trans transfers, i kapaʻia hoʻi he mau momona hydrogenated. Hoʻokumuʻia nāʻenehana Trans i ka wā e hanaʻia ai kahi hydrogenation, kahi e hoʻololiʻia ai nāʻaila o ka puna wai i nā mea momona. Ua manaʻoʻia kaʻinoʻino o ka Trans ka momona ma mua o nā momona momona no ka meaʻaʻole lākou e hoʻonui i ka nui a me ka LDL (hewa) cholesterol, a ke hoʻohaʻahaʻa iho nei hoʻi lākou i ka HDL (maikaʻi) cholesterol.
Hoʻopiliʻia nā kānana i nāʻano likeʻole o ka meaʻai, mai ka French mai i nā kuki. Mahalo i nā kānāwai hou-label, i hoʻomakaʻia i ka malamaʻo Ianuali 2006,ʻo nā momona lohi-i hōʻikeʻia i nā mea i hunaʻia i nā mea momona i hūnāʻia-ua heluʻia ma nāʻano mea i hōʻailonaʻia. A i loko o ka makahiki aʻelua paha ma mua o ka hoʻokōʻia o nā kānāwai o ka leka, ua nui ka nānāʻana i nā mea momona, a me nā mea hana meaʻai e hana ai e hōʻemi i ka momona o nā mea momona ma kā lākou huahana. Akā, ua hoʻonui kēia i ko mākouʻike no kēia mau mea momona maikaʻi i ka hopena o kā mākouʻai?
Uaʻikeʻia e kahi NPD Group, kahiʻimi noiʻi makaikai, he 94 pakeneka o mākou keʻike i ka momona o ka pala, a he 73 pakeneka o mākou e pili ana iā lākou. Akā,ʻo ka hapanui o nā meaʻai iʻike i kaʻai a me nā meaʻai'ē aʻe i loko o nā mea momona,ʻaʻole lākou i noʻonoʻo i nā mea momona i loko o nā mea i hanaʻia e like me nā keke, nā meaʻai, a me nā meaʻai.
ʻO kaʻoiaʻiʻo, 65 pakeneka o ka poʻe kūʻai kūʻai i manaʻo i ka meaʻai meaʻai i ka meaʻai eʻoi aku ka momona i kaʻai ma ka home. A ma muli o nā meaʻai e hōʻike ana i ka makemake e pale i nā meaʻai i ka wā eʻai ana i waho, kūʻai mauʻia nā meaʻai e loaʻa ana i nā momona, e like me ka moa moa.
E like paha me ka pilikino e like me ka wā ma mua, aiʻole mākou e koho e hōʻole i nā mea a mākou iʻike ai.
He paʻakikī ke piʻiʻana i kēlā mau meaʻaiʻono a me ka hōʻoleʻole e kūʻai i kā mākou punaewele makemake punahele a me nā mea kiko. Akā, me ka nui o nā haleʻai e hoʻololi ana i nāʻaila'ē aʻe e hana ai i kaʻaila - a me keʻano'ē aʻe, e like me ka hopena e hele ana nā mea momona.
- ʻO New York City Bans Trans Fats
- ʻO McDonald ke hele i ka momona o ka momona
He aha nāʻano momona e pono keʻai?
ʻO ka laina lalo, he pono ka momona o ke kino. ʻO ka momona kahi kumu o ka ikehu,ʻo ia ka mea e pono ai ka hana pono o nā pūnaewele a me ka pūnaewele'ōpiopio, a me ka momona e koiʻia no ka hoʻonaʻauao kūpono o kekahi mau huaʻai. ʻO ka momona e kōkua iā mākou e mālama i ka lauoho olakino a me kaʻili, a hoʻonele iā mākou mai ke anuanu. Eia nō naʻe, hiki iā mākou ke hoʻemi i ko mākou waiwai momona iʻole 30-35 ka nui o nā calories o kēlā me kēia lā. Akā,ʻoi aku ka maikaʻiʻole o kēlā me kēia haʻahaʻa ma lalo o 20 pakeneka. ʻO ka hapa nui o ia momonaʻaʻole pono e hoʻonā. E hoʻohana i nāʻaila wai ma luna o nā mea momona ma ke kukeʻana. Ma keʻano laulā, pono mākou e koho i nā hua laʻa momona liʻiliʻi, a me nāʻoki liʻiliʻi o kaʻiʻo a me ka moa. Pono mākou eʻai i nā iʻa (e like me nā iʻa momona e like me ka wai iʻa) iʻelua manawa i ka hebedoma, a mālama i nā meaʻai a me nā meaʻaiʻai i ka mea liʻiliʻi loa.
ʻO ka hope, hoʻi i nā mea momona: inā he inoa ka meaʻai e hoʻokiʻekiʻe i ka momona 0g,ʻaʻole ia e hoʻololi i ka meaʻai i meaʻai ola.
ʻO keʻano, ua paniʻia ka momona o ka wai i kekahiʻano momona, he nui nā momona i hoʻopihaʻia, kahi e kūponoʻole aiʻole paha.
- Pehea ka nui āu eʻike ai no nā momona?
- Pehea ka nui āu eʻike ai e pili ana i ka momona?
- No ke aha eʻai ai i ka momona nui?
- 20 Ke ala eʻoki ai i ka momona i nā meaʻai
- 10 Ke ala e hoʻomaka ai i kahiʻaina momona
- ʻO ka mea haʻahaʻa loa
- Nā Papahana 10 Low-Fat
ʻO kēiaʻatikala kekahi o nā "hopena" ma ka Virtual Amazing Race , kahi hoʻolālā papahana e kūpono i nā papa 5 a me luna . ʻO ka papahana aʻo e pili ana i ka noiʻiʻana i nā kumuhana āpau a puni honua