A hiki i kēia manawa, ʻaʻole i waiho ʻia ka meaʻai kūpono no ka momona - ʻo kēia macronutrient, ka "hoa" o nā protein a me nā carbohydrates, ua loaʻa ka hopena o kahi kipaku. Eia naʻe, i nā makahiki i hala iho nei, ua loli nui ke kūlana. Ke haʻi aku nei mākou iā ʻoe i hea mai ka makaʻu i ka momona i ka meaʻai a no ke aha ka manawa e haʻi aku ai i kēia makaʻu.
He hewa ke manaʻoʻiʻo ua helu mau ʻia ka momona ma ke ʻano he huahana ʻino - ma ke ʻano, no ka manawa lōʻihi i waiwai ʻia no kona waiwai waiwai, ka hiki ke mahana, hāʻawi i ka ikehu a hana i ka meaʻai ʻono. Ua hoʻomaka ka loli koke ʻana o ke kūlana i ka hopena o nā makahiki 1970 a me nā makahiki 1980, i ka wā i hele mai ai ka hoʻoikaika kino, ka meaʻai kūpono a me ka makemake nui i ke ola olakino. Ua hoʻopiʻi ʻia nā momona i ka hapalua o nā pilikia āpau o ke kanaka a kokoke loa e kipaku ʻia mai kahi meaʻai olakino.
ʻO ka hoʻomaka ʻana o kēia hoʻomāinoino, ʻo ia ka "Study of Seven Countries" kaulana, i paʻi ʻia e ke kaukaʻi ʻAmelika ʻo Ansel Keys. Ua hoʻopaʻapaʻa ʻo Keys ʻo ka meaʻai momona nui e hoʻonui i ka pilikia o ka maʻi cardiovascular, ʻoiai ʻo nā ʻāina e ʻai maʻamau i nā meaʻai momona kiʻekiʻe i nā huahana holoholona e ʻoi aku ka nui o ka make ʻana i ka hōʻeha puʻuwai a me ka hahau ʻana. Ma nā ʻāina kahi i makemake ʻia ai nā meaʻai kaʻa a me nā mea kanu, he liʻiliʻi ka poʻe i ʻike i kēia mau pilikia olakino.
ʻOiai ʻo ka nui o nā hewa i ka noiʻi ʻana a Keys (ʻo ia hoʻi, ua hoʻokuʻu wale ʻo ia i kēlā mau ʻāina i kūpono ʻole i kāna "anti-fat thesis"), ua nui ka hopena o kāna hana i ka hoʻomohala ʻana i ka ʻoihana meaʻai. ʻōnaehana mālama ola kino ma ʻAmelika Hui Pū ʻIa a me nā ʻāina ʻē aʻe. Ua paʻiʻia ke aʻoʻana i ka makahiki 1970, a ma ka makahiki 1980, kokoke i ka honua holoʻokoʻa e makaʻu i ka momona.
I mea e kūʻai maikaʻi aku ai ka huahana, ua lawa ia e kau i ka lepili "momona-free" ma ka lepili - a i ka poʻe kūʻai aku ua hoʻomaka ia e ʻike "ʻoi aku ka maikaʻi". ʻAʻole i manaʻo ʻia he mea hiki ʻole ke wehe i ka momona mai kahi huahana me ka ʻole o ka ʻono - ʻoi aku ka maikaʻi o ka meaʻai momona ʻole ma mua o ka pahu pahu. ʻO ia ke kumu e hoʻohui ʻia ai ka starch, ke kō a me nā mea hoʻohui ʻē aʻe i nā yogurts haʻahaʻa momona "ola maikaʻi", ʻōwili palaoa a me nā huahana ʻē aʻe e hoʻomaikaʻi i ko lākou ʻano a me ka ʻono.
Ma ka hopena o ka makahiki 1990, ua maopopo ua hewa kekahi mea: ʻai lākou i ka liʻiliʻi o ka momona, a ʻoi aku ka nui o ka maʻi me nā maʻi cardiovascular, obesity, type II diabetes a me ka maʻi Alzheimer, a he mea weliweli loa, ʻaʻole wale. kanaka makua, aka, kamalii. Ua noʻonoʻo hou ʻia ka noiʻi a Keys, ua ʻike ʻia ka hana a me ka hoʻoponopono ʻana i nā ʻoiaʻiʻo. Ua ʻike pū ʻia ʻo ka nui o nā haʻawina e hōʻino ana i ka momona ma ke ʻano he macronutrient weliweli i kākoʻo ʻia e ka ʻoihana meaʻai, ʻoi aku ka nui o nā hui kō a me ka soda.
He mea kūpono ʻole ka ʻōlelo ʻana ua hui pū nā poʻe loea āpau e kūʻē i ka momona - ʻoiai ma ka piko o ka "anti-fat fever", nui ka poʻe i hoʻāʻo e haʻi i ke koʻikoʻi o nā momona no ke olakino. Eia naʻe, ua hoʻoponopono hou ʻia ka nui i manaʻo ʻia ua lawa.
ʻO ka momona ka mea komo i ka hapa nui o nā kaʻina hana i loko o ko mākou kino.
I nā makahiki i hala iho nei, ua ʻike ʻia he kuleana koʻikoʻi ka lipid i ka hana ʻana o ka ʻōnaehana endocrine - no ka laʻana, ʻo ka hana ʻana o nā hormones pili kokoke i ka momona. ʻO ka metabolism cellular a me ke olakino o ka mitochondria, nona ke kuleana no ka hana ʻana o ka ikehu i loko o nā cell, pili pono i nā lipids.
ʻO ko mākou lolo he aneane 60% momona - i loko o ke kaiāulu ʻepekema aia kahi manaʻo he momona ka mea i akamai mākou i ka wā o ka evolution. Ma keʻano holoʻokoʻa, ʻo ka momona ka mea komo i ka hapa nui o nā kaʻina hana i loko o ko mākou kino. ʻAʻole ia he mea kupanaha ma ka haʻalele ʻana iā ia mai ka meaʻai, ua loaʻa i ke kanaka nā pilikia he nui. I kēia mau lā, ʻōlelo ka poʻe meaʻai meaʻai a me nā loea ʻē aʻe i ka meaʻai o ke kanaka olakino hiki ke loaʻa a hiki i ka 30-35% o nā momona olakino maikaʻi. He mea pono ia, no ka mea, ʻaʻole like nā momona a pau no ke olakino.
ʻO Margarine kekahi momona, akā ʻo kāna mau pōmaikaʻi, e kau mālie, kānalua loa - ka mea i kapa ʻia ʻo hydrogenated a trans fats ʻaʻole i loaʻa nā momona momona e pono ai ke kino, akā e hoʻopau i ka metabolism i loko a ma waena o nā pūnaewele. piʻi” nā membrane cell. Auē, hoʻomāinoino ka ʻoihana meaʻai i kēia ʻano momona, no ka mea hiki iā ʻoe ke mālama i ka huahana ma ka papa i kona ʻano kumu ʻoi aku ka lōʻihi. Loaʻa ka Margarine a me nā momona trans ʻē aʻe ma mua o 85% o nā meaʻai i hoʻoponopono ʻia, nā meaʻono a me nā meaʻai ʻē aʻe i hana ʻia i ka ʻoihana, a ma kahi kokoke i nā meaʻai wikiwiki.
Ma waena o nā momona maoli, ʻaʻole maʻalahi nā mea a pau. ʻO ka Omega 3, 6 a me 9 mau momona momona koʻikoʻi, koʻikoʻi no ke olakino, aia i loko o ia mau mea i nā ʻano ʻokoʻa a me nā ratios. Hiki i ko mākou kino ke hana kūʻokoʻa i ka Omega-9, a loaʻa iā ia nā waikawa 3 a me 6 mai ka meaʻai. I ka manawa like, ʻo Omega-6 ke kuleana no ka hoʻāla ʻana o ka mumū, a ʻo 3, ma ka ʻokoʻa, e hakakā i ka mumū.
ʻO ke kaʻina hana inflammatory he mamao loa ia mai ka hewa mau - he ala ia e hoʻoponopono ai i kekahi mau maʻi, akā inā e lilo kēia kaʻina hana i mea maʻamau, ʻaʻole hiki ke pale ʻia nā pilikia olakino. No laila, pono e pololei ka ratio o kēia mau ʻakika - ʻoi loa, ma kahi o 1:4. I ka ʻai maʻamau o kahi kanaka hou, ʻokoʻa ia - 1:30, a ma kekahi mau ʻāina ʻoi aku ka kiʻekiʻe, a hiki i 1:80.
Ke koho ʻana i ka ʻaila ʻaila, pono e hoʻolohe i ke ʻano o ka hana ʻana.
No laila, aloha, allergies, arthritis, maʻi o ka ʻōnaehana cardiovascular, exacerbation o nā maʻi autoimmune, ka ulu ʻana o ka dementia a me nā maʻi degenerative ʻē aʻe o ka lolo. I kekahi mau hihia, pili pū nā pilikia noʻonoʻo, me ke kaumaha, me ka nele o ka momona a me ke kaulike ʻole o nā waikawa momona i ke kino.
Loaʻa ka Omega-6 i ka nui o nā huahana hou, a no laila ʻaʻole pono ʻoe e hopohopo e pili ana i ka nui o ia mea. Manaʻo ka poʻe akamai i ka nānā ʻana i nā omega-3 a me ke koho ʻana i nā aila a me nā meaʻai i waiwai i kēia ʻakika momona: nā iʻa momona a me ka caviar iʻa, nā avocados, nā ʻanoʻano paukena a me nā kumu chia, nā ʻaila ʻoliva a me ka niu, nā mea kanu a me nā hua manu, nā nati a me nā ʻōpala nati (ʻoi loa nā ʻalemona). . , hazelnuts a me macadamia).
Akā ʻo ka sunflower, kānana a me ka ʻaila rapeseed - ka mea kaulana loa i ka ʻoihana meaʻai - he waiwai wale nō i ka Omega-6 a kōkua i ka hoʻomohala ʻana i nā kaʻina hana inflammatory mau. Ke koho ʻana i ka aila meaʻai, pono ʻoe e noʻonoʻo pono i ke ʻano o kāna hana ʻana: ʻo ka koho maikaʻi loa ʻo ia ka aila i kaomi mua.
Ke hoʻopaʻapaʻa nui ʻia nei nā momona momona maoli, nā mea momona i ka pipi, hipa a me ka puaʻa, ka pata a me ka aila niu, nā hua manu a me nā huahana waiu. ʻO ke kūlana kūhelu e pili ana i kā lākou pōʻino i ke olakino a ʻoi aku hoʻi i ka ʻōnaehana cardiovascular e hoʻopiʻi nui ʻia e nā noiʻi hou. Eia naʻe, kokoke i nā mea a pau e hōʻoiaʻiʻo i ka pōʻino o ka nui o nā momona, me nā momona momona, inā he kiʻekiʻe kiʻekiʻe o ka meaʻai, ʻoi aku ka maʻalahi.
Ke hoʻohui ʻoe i nā momona maikaʻi i kāu meaʻai, pono ʻoe e nānā i kāu ukana carbohydrate, makemake i nā kīʻaha piha a me nā mea kanu a me ka pale ʻana i nā kō, me nā mea i manaʻo ʻia he olakino (e like me ka maple syrup a me ka meli).
Ua maopopo ka hoʻopaʻapaʻa ʻana i nā pōmaikaʻi a me nā pōʻino o ka nui o ka momona e hoʻoluliluli i ke kaiāulu ʻepekema no ka manawa lōʻihi - no ka lōʻihi loa ua haʻalele ʻia kēia macronutrient a ua hopohopo. Eia nō naʻe, ʻae ka poʻe loea conservative he mea nui a pono ka momona, a ʻo ka hāʻawi ʻana i ka hapakolu o nā calorie i kēlā me kēia lā ʻaʻole ia he manaʻo maikaʻi ʻole. Eia kekahi, hoʻopiha maikaʻi ʻo ia a hana i kēlā me kēia kīʻaha ʻono.