Fat-harm a pōmaikaʻi paha?
ʻO kā mākou papaʻai kahi hui ʻana o nā protein, nā momona a me nā huehue me ka hoʻohui iki ʻana o nā mea a me nā huaora. Inā mākou e haʻalele loa i kēlā mau ʻāpana e like me he mea ʻino iā mākou i ke kino, e like me ka momona, i ʻōlelo ʻia e kā mākou mea ʻai pono ʻole ʻo Oleg Vladimirov.
Lawe nā momona i ka nui o nā calories i ke kino, no laila ʻōlelo pinepine nā kauka e hōʻemi i ka nui o nā meaʻai momona e mālama i kahi kaupaona maʻamau, a ʻoi aku ka maikaʻi o ka hāʻawi ʻana iā ia āpau. Eia naʻe, ʻaʻole weliweli nā momona āpau, aia kekahi i kapa ʻia he pono. Māhele ʻia nā mea momona olakino i ʻekolu mau hui: saturated, polyunsaturated and monounsaturated with hydrogen atoms.
ʻO nā momona momona
ʻOi aku ka paʻa o nā momona momona i ka lumi wela, ʻo kā lākou kumu nā huahana holoholona (beef, fatty dairy products), a me nā aila tropical (niu, palma), i hoʻohana pinepine ʻia i ka ʻoihana meaʻai ma muli o ka liʻiliʻi a me ka hiki ʻole. e pōʻino no ka manawa lōʻihi, akā kānalua ko lākou pono no ke kino.
ʻO nā momona Monounsaturated
ʻO nā momona ʻaʻole i hoʻomoʻa pinepine ʻia ka wai ma ka lumi wela, a ua hoʻokau pinepine ʻia lākou i ka hydrogenation e paʻakikī. ʻOi aku ka pōʻino o nā huahana i loaʻa (margarine, pālahalaha) ma mua o nā momona momona, a loaʻa nā ʻakika trans-fatty, e hoʻonui ai i ka pilikia o ka maʻi coronary, cardiovascular a me ka maʻi kanesa, ka maʻi Alzheimer, a hiki ke alakaʻi i ka infertility.
ʻO ke kumu o nā momona monounsaturated ka ʻaila canola a me nā aila nut, a me ka ʻaila ʻoliva a me ka ʻaila pīni. ʻO kā lākou waiwai nui e hoʻohālikelike i ka ratio o ka cholesterol maikaʻi ʻole a me ka maikaʻi, ʻoiai e mālama ana i ka pae maʻamau o ka kolamu holoʻokoʻa.
Nā momona momona
Hoʻokaʻawale ʻia nā momona polyunsaturated i ʻekolu mau ʻano, i kapa ʻia ʻo Omega 3, 6, a me 9. ʻO lākou a pau e lawe mai i nā pōmaikaʻi nui i ke kino, ʻo ia hoʻi, e hōʻemi i ka mumū mau loa a hoʻomaikaʻi i ka metabolism. Pono nā momona polyunsaturated no ke kanaka olakino i ka nui o 5 a 10 g i kēlā me kēia lā, ʻo kā lākou kumu nui ka aila mea kanu mai nā nati, a me nā iʻa momona. Pono ka iʻa i kai, hopu ʻia i loko o ke kai anuanu o ka ʻākau, ʻaʻole pono ʻoe e haʻalele i ka iʻa canned i ka aila - e pōmaikaʻi nō hoʻi lākou i ke kino.
He mea maopopo ia ʻo nā momona, ka mea e noʻonoʻo ai i ke kumu o kā lākou pilikia a pau, he nui nā pono pono, no laila, ʻoiai ka nui o ka ʻike kalori, weliweli ke kāpae iā lākou mai ka papaʻai. Pono nā meaʻai āpau e like me ka hiki - no ka hoʻomohala maʻamau a me ka hana ʻana o ko mākou kino e pono ai ka nui o nā meaola. Hiki iā ʻoe ke kāpae i ka nui o nā calorie ma ka hoʻonui ʻana i ka hoʻohana ʻana o ka ikehu o ke kino, lawa nā ala e hana ai i kēia: hiki iā ʻoe ke hōʻemi i ka mahana wela ma o ka wehe wale ʻana, no ka laʻana, he puka aniani, a i ʻole hiki iā ʻoe ke hoʻāʻo a hōʻea loa i ka hale hoʻoikaika kino. ! ʻO kēia, ʻaʻole ka hōʻole ʻana i nā momona momona, e pono maoli ai ke kino.