kona kaikea a

ʻO nā momona nā pūhui kūlohelohe i loaʻa nā glycerol esters, fatty acids a me nā mea bioactive loa. Hoʻohālikelike ʻia nā momona a me nā mea momona e ka huaʻōlelo maʻamau - lipids.

I loko o ke kino o ke kanaka, ʻo ka hapa nui o nā lipid i hoʻopaʻa ʻia i ka ʻiʻo subcutaneous a me ka ʻiʻo adipose. Loaʻa kēia mau pūhui i loko o nā ʻiʻo ʻiʻo, ate, a me ka lolo. I nā mea kanu, hiki ke loaʻa nā momona i nā huaʻai a me nā hua. I loko o ka honua mea kanu, ʻo ka mea i kapa ʻia ʻo ka ʻaila hinu i piha i ka lipids.

Nā ʻōlelo paʻakikī

Hiki iā ʻoe ke kamaʻilio e pili ana i ke kuleana koʻikoʻi o nā momona i loko o ke kino o ke kanaka no ka manawa lōʻihi a me ka nui, ʻoiai ʻoi aku ka nui o nā mea liʻiliʻi i ʻike ʻia a ʻoluʻolu loa. Akā ʻo ka mea mua, pono e hoʻomaopopo i ka huaʻōlelo i ʻole e huikau.

ʻO Lipid ka huaʻōlelo nui. Hōʻike lākou i ka waiwai me kahi mole mole momona. ʻO ka'ōlelo maʻalahi,ʻo nā momona a pau, nāʻakika momona, nā huaora momona a me nā phospholipids i loko o nā membrane cell he lipids.

ʻO nā ʻakika momona nā mea kūkulu o ke kino. Mālama lākou i ka ikehu, kahi e hoʻololi ai ke kino i wahie ke pono.

ʻO Triglycerides nā lipid me kahi ʻano o ʻekolu mau momona momona a me kahi mole glycerol. Hoʻokaʻawale ʻia nā triglycerides a pau i ʻelua pūʻulu: saturated (loaʻa i ka ʻiʻo a me nā huahana waiu) a me nā waikawa unsaturated (loaʻa i nā mea kanu). Mai kahi manaʻo anatomical, ʻo ka momona i loko o ka ʻili he triglycerides.

ʻO Sterol (a i ʻole sterol) kahi pūʻulu o nā steroid e hana ana ma ke kumu o nā hormones. I loko o ke kino ke pāʻani nei lākou i ka hana o kahi ʻāpana o nā ʻāpana (aia i loko o ka membrane). E komo i ka metabolism, e hoʻopili i nā pae cholesterol: nā mea kanu sterols e pale i ka absorption o ka "kino" cholesterol i loko o ka ʻōpū.

Phospholipids - he kuleana ko lākou i ke kino. Hana ʻia ka membrane cell i nā phospholipids. ʻO ka hana o nā pūnaewele a pau e pili ana iā lākou. Loaʻa ka hapa nui o nā phospholipids i loko o nā membrane o ke ake, lolo a me nā puʻuwai puʻuwai. He mea koʻikoʻi lākou o ka puʻu o nā kumu aʻalolo, pili i ka coagulation koko a me ka hoʻoulu hou ʻana o ka ʻiʻo.

Hana kemika a me ke olaola

Ma ke kamaʻilio ʻana e pili ana i ke kuleana o ka lipids no kahi mea ola, ʻo ka mea nui ka mea nui e hoʻomaopopo he ʻāpana o nā lipids o nā ʻāpana o nā ʻano kikoʻī āpau, a hui pū me nā carbohydrates e hāʻawi i ka hana koʻikoʻi a me ka metabolism ikehu. Eia kekahi, e hōʻiliʻili i nā ʻāpana subcutaneous a puni nā ʻāpana (ma nā kumu kūpono) hana lākou i kahi cushion pale: hāʻawi lākou i ka pale mai ka pōʻino mechanical, hāʻawi i ka insulation thermal.

ʻO nā pūnaewele adipose kahi waihona o nā meaʻai e hana ai i nā mālama ikehu o ke kino. Ma ke ala, ʻo ka oxidation o 1 gram o ka momona e hāʻawi i ke kino 9 kilocalories. No ka hoʻohālikelike: i ka wā e hoʻoneʻe ai i ka nui like o nā protein a i ʻole nā ​​​​carbohydrates, 4 kilocalories wale nō o ka ikehu i hana ʻia.

ʻO nā lipid kūlohelohe ma mua o 60 mau ʻano momona momona me nā waiwai like ʻole. ʻO ka molekele ʻakika momona he kaulahao kūikawā o nā ʻātoma kalapona pili i hoʻopuni ʻia e nā ʻātoma hydrogen. ʻO nā waiwai o nā momona e pili ana i kona lōʻihi. ʻO ka lōʻihi o ke kaulahao, ʻoi aku ka nui o nā momona paʻa. He ʻano molekala ka ʻaila wai me nā kaula pōkole o nā ʻātoma.

ʻO ka helu hoʻoheheʻe o nā momona e pili pū ana i ka mole: ʻo ke kiʻekiʻe o ke kaumaha molekala, ʻoi aku ka paʻakikī o ka hoʻoheheʻe ʻana o nā momona, a ʻoi aku ka maikaʻi o ka hoʻoheheʻe ʻana, ʻoi aku ka paʻakikī o ke kino e hoʻoheheʻe.

E like me ka maikaʻi o ka assimilation, ua māhele ʻia nā momona i ʻekolu pūʻulu. Hoʻopili ʻia nā ʻelele o ka mua e ke kino e 97-98%. Hoʻoheheʻe lākou i nā mahana ma lalo o 36,6 degere. Inā makemake ʻia ka hoʻoheheʻe ʻana he 37 degere a ma luna, ua komo ia mau momona i ka nui o 90%. A ʻo 70-80% wale nō e hiki ke hoʻoheheʻe inā pono ka waiwai ma kahi o 50-60 degere Celsius e hoʻoheheʻe.

Ka hoʻokaʻawale ʻana o nā momona maoli

ʻO ka momona momona:

• ka pata, nā momona waiu;
• ʻiʻo, momona, momona holoholona;
• pāma, niu a me ka ʻaila pīni koko.

Ka momona ʻole:

1. monounsaturated:
   • ʻaila ʻoliva;
   • pata pīnī;
   • avokado;
   • ʻoliva;
   • ʻiʻo moa.
2. Polyunsaturated:
   • iʻa momona, ʻaila iʻa;
   • linseed, rapeseed, sunflower, kulina, pulupulu, aila soya;
   • aila mai ka hua palaoa, walnut;
   • nā nati a me nā hua.

ʻO ka ʻokoʻa ma waena o nā momona saturated a me nā momona ʻole i loko o ke ʻano kemika, a no laila, ʻokoʻa kā lākou mau hana.

ʻAʻole maikaʻi nā momona momona i ke kino e like me nā momona unsaturated. Hoʻopilikia maikaʻi lākou i ka lipid metabolism, ka hana o ke ake a, e like me ka manaʻo o ka poʻe meaʻai, ʻo ia ke kumu o ka atherosclerosis.

Loaʻa ka ʻike kiʻekiʻe loa o nā momona unsaturated i loko o nā aila meaʻai. ʻO ka mea kaulana loa i kā lākou mau mea kemika a me nā mea olaola he polyunsaturated fatty acids. He mau mea koʻikoʻi ia no ke kino a ua hoʻokomo ʻia i ka papa inoa o nā mea pono no ke kanaka. ʻO kekahi inoa ʻo ka vitamina F, akā ʻo ka ʻoiaʻiʻo, ʻokoʻa nā waiwai o nā momona mai nā huaora maoli. Aia i loko o nā mea koʻikoʻi a pau: ma ka lolo, ka puʻuwai, ke ake, nā ʻāpana hānau. Ua hōʻoia pū ʻia ka ʻike kiʻekiʻe o ka polyunsaturated fatty acid i ka embryo, ke kino o kahi keiki hānau hou a me ka hoʻohui ʻana o ka waiū umauma. ʻO ka ʻaila iʻa ka nui o ka huaora F.

ʻO ke kuleana o nā momona polyunsaturated

Nā hana o nā momona polyunsaturated:

• kōkua i ka hoʻokuʻu ʻana o ka cholesterol mai ke kino, e kōkua i ka lohi i ke ala o nā loli atherosclerotic;
• hana i nā paia o nā kīʻaha koko a hoʻemi i ko lākou permeability;
• kōkua i ka pale ʻana i ka ischemia;
• hoʻoikaika i nā hana pale o ke kino, hana i ke kū'ē i nā maʻi like ʻole a me ka radiation ionizing.

ʻO ka nele o nā momona polyunsaturated kekahi o nā kumu o ka thrombosis coronary.

Wahi a ka ʻike o ka polyunsaturated fatty acid, ua hoʻokaʻawale ʻia nā lipid i 3 mau pūʻulu:

1. Me ka bioactivity kiʻekiʻe. ʻO ka ʻike o nā polyunsaturated acid i loko o lākou he 50-80%. Ua lawa ka ʻai ʻana i ka 20 g o ka momona e hoʻolako i ke kino me nā mea pono. Nā kumu: nā aila mea kanu (corn, linseed, sunflower, hemp, soybean, cottonseed).
2. Me ka bioactivity waena. Aia ma lalo o 50% ka nui o nā waikawa polyunsaturated. Loaʻa ka pono o kēlā me kēia lā i 50 g o ka lard, goose a i ʻole ka momona moa.
3. Me ka haʻahaʻa bioactivity. ʻO ka pata kēia a me nā ʻano momona waiū a pau, ka pipi a me ka momona ʻiʻo. ʻAʻole hiki iā lākou ke hāʻawi i ke kino i ka maʻamau o nā polyunsaturated fatty acids.

ʻO Triglycerides, phospholipids a me nā sterols

Hiki ke hoʻokaʻawale ʻia nā momona āpau i ke kino i 3 mau pūʻulu:

• triglycerides;
• phospholipid;
• sterols.

Ma kahi o 100% o ka momona i loko o ke kino o ke kanaka ma ke ʻano o nā triglycerides, 95% o nā momona meaʻai i mālama ʻia i loko o kēia hale.

ʻO Triglyceride kahi mea nona ka mole i loko o 3 mau momona momona a me 1 mau molekala glycerin. Ma muli o ka hele ʻana a i ʻole ka nele o nā hydrogen atoms i ka haku mele, ua hoʻopiha ʻia nā triglycerides, monounsaturated a polyunsaturated.

ʻO ka hana nui i loko o ke kino ka hāʻawi ʻana i ka ikehu. Mālama ʻia lākou i loko o ka ʻiʻo adipose, akā aia kekahi mau triglycerides i loko o nā pūnaewele. ʻO ka nui o ka nui o kēia ʻano lipid i loko o nā cell e alakaʻi i ka ulu ʻana o ka momona. ʻO ka nui o nā triglycerides i loko o nā ʻiʻo o ka ate e piha ana me ka degeneration momona o ke kino, a ʻo ka ʻike kiʻekiʻe i ka ʻiʻo ʻiʻo e wikiwiki i ka hoʻomohala ʻana o ka maʻi diabetes type 2.

Aia nā Phospholipids i 5% wale nō o nā huahana meaʻai. Hiki iā lākou ke hoʻoheheʻe i ka wai a me nā momona. Ma muli o kēia waiwai, hiki iā lākou ke neʻe maʻalahi i nā membrane cell. ʻO ka phospholipid kaulana loa ʻo ia ka lecithin, ka mea i loaʻa i loko o ke ake, nā hua manu, nā pīni, ka hua palaoa, a me ka soybeans.

Pono nā Phospholipids no ke kino e mālama i ka hana o nā membrane cell. ʻO ka hewa i loko o kā lākou hoʻolālā e alakaʻi i ka maʻi o ka ate, kahi hōʻeha i ka coagulation koko, ate, maʻi cardiovascular.

ʻO nā Sterols kahi pūʻulu o nā mea i loaʻa i ka cholesterol (high and low density lipoproteins), testosterone, cortisol, a me ka huaʻa D.

I loko o ka pūʻulu o nā lipids, aia 2 mau momona momona no ke kino o ke kanaka, ʻaʻole hiki iā ia ke hana ma kāna iho. ʻO kēia nā linoleic a me ka linolenic acid.

ʻOi aku ka maikaʻi o ka linoleic i ka Omega-6 fatty acid, a ʻo ka linolenic acid i kapa ʻia ʻo omega-3 acid. E ʻimi maikaʻi iā lākou i nā hua, nā nati, nā iʻa kai ʻaila.

ʻO Cholesterol

ʻO Cholesterol kekahi mea nui o ka hapa nui o nā ʻiʻo i loko o ke kino kanaka. Lawe ʻo ia i ka hana ʻana i nā cell hou, nā hormones, nā membranes intercellular, i ka absorption o nā huaora, a hōʻiliʻili i ka ikehu. Akā mālama ʻia ka hana pono o ka cholesterol inā ʻaʻole ʻoi aku kona ʻike ma mua o nā palena i ʻae ʻia (200-250 mg a i ʻole 5,0 mmol / l). ʻOi aku ka nui o ka hōʻailona e hoʻonui i ka pilikia o ka hoʻomohala ʻana i nā ulia cardiovascular, e hoʻopau ana i ka atherosclerosis.

ʻO ka cholesterol a pau i loko o ke kino he ʻekolu mau pūʻulu:

• lipoproteins kiʻekiʻe ("maikaʻi" cholesterol);
• lipoproteins haʻahaʻa haʻahaʻa ("kino" cholesterol);
• lipoproteins haʻahaʻa haʻahaʻa loa (hopena maikaʻi ʻole).

Hoʻokumu ʻia nā ʻāpana sterol "ʻino" mai nā momona i loaʻa ma ka ʻai ʻana i ka nui o ka pata, nā ʻiʻo momona loa, nā yolks hua manu a me ka waiū holoʻokoʻa.

I kēlā me kēia lā, hana ke kino i loko o 1 g o ka cholesterol. A kokoke i nā mea a pau (0,8 g) i synthesized i loko o ke ake, a me 0,2 g - i nā pūnaewele ʻē aʻe. Eia kekahi, ʻo ka hapalua o ka gram cholesterol mai ka meaʻai. ʻO kēia dose i loaʻa mai waho mai he mea nui e hoʻāʻo e hoʻoponopono.

Pehea e hoʻoponopono ai i ka cholesterol?

ʻAʻole paʻakikī ka debug i ke koena o ka cholesterol inā ʻike ʻoe i nā lula o ka dietology. Eia kekahi mau ʻōlelo aʻoaʻo e mālama ai i kou olakino.

1. E haʻalele i nā momona refractory o ke ʻano holoholona.
2. No ka hoʻokaʻawale ʻana mai ka papa kuhikuhi i nā kīʻaha palai a me nā fries french.
3. ʻAʻole ʻoi aku ma mua o 3 mau yolks hua i kēlā me kēia pule.
4. Hāʻawi i ka makemake i ka ʻiʻo wīwī.
5. E hoemi i ka nui o ka waiu momona i pau.
6. Pono e hana ʻia ʻelua hapakolu o ka meaʻai i kēlā me kēia lā mai nā meaʻai mea kanu momona i ka fiber.
7. E inu nui i ke kī ʻōmaʻomaʻo.
8. Hoʻokomo i nā momona polyunsaturated i ka ʻai.
9. E lawe i ka waikawa nicotinic, calcium, nā huaora E a me C.
10. E ʻai i nā wai hou (beetroot, kukama, kāloti, ʻāpala, kāpeti, ʻalani, celery).
11. E hoʻokomo i nā meaʻai momona i nā phytosterols (nā mea kanu e hoʻomalu i nā pae cholesterol) i loko o ka meaʻai: ka hua palaoa, ka laiki laiki, nā hua sesame, ka sunflower a me ka ʻanoʻano paukena, pistachios, flaxseeds, almonds, pine nuts, walnuts, avocados, ʻaila ʻoliva.

Aʻo, kaʻana like

Ua hana nā mea olaola i nā hoʻokolohua he nui ma mua o ka hoʻomaopopo ʻana i ke kumu o ka assimilation o nā momona e ke kino. I nā makahiki 1960, ua hoʻoholo ʻo Robert Wolpenheim lāua ʻo Fred Matson mai Procter-and-Gamble ʻaʻole i hydrolyze piha nā momona i loko o ka ʻōpū o ka ʻōpū. ʻO ia hoʻi, ma lalo o ka mana o ka wai, ʻelua mau molekala triglyceride i hoʻokaʻawale ʻia, ʻaʻole i loli ke kolu.

ʻO ka mua, he enzyme i loko o ka saliva e hana i nā momona. I ka pae aʻe, hoʻokomo ʻia kahi enzyme i hana ʻia e ka pancreas i ka hana. Ma hope o ka hana pālua, lawe ʻia ka momona ma nā ʻāpana i ka ʻōpū liʻiliʻi. A he aha ka mea hoihoi: ʻaʻole i komo nā ʻāpana o ka lipid i ka ʻōpū, akā ma hope o ka hōʻailona like ʻana e "hoʻouna" ka ʻōpū liʻiliʻi i ka ʻōpū.

Ua hana ka Nature i ka ʻōnaehana hoʻoheheʻe kanaka ma ke ʻano e komo ʻole ai nā meaʻai momona i ka ʻōpū a hiki i ka hana ʻana i ka ʻāpana mua. Hōʻike kēia i ka manaʻo o ka piha a me ka "ʻōpū piha" i hoʻomaʻemaʻe ʻia ma hope o ka ʻai nui ʻana, i nā meaʻai kiʻekiʻe-calorie. Pehea ka lawe ʻana o ka ʻōpū i kēia mau hōʻailona akamai i ka ʻōpū, ʻaʻole hiki i nā mea olaola ke wehewehe. Akā ke mau nei ka ʻoiaʻiʻo.

ʻO ka bile a me ka bile acid ke kōkua i ke kino e hana hope i nā momona. Hoʻohaʻahaʻa lākou i nā lipid i loko o nā ʻāpana liʻiliʻi, i hoʻopilikia hou ʻia e ka enzyme lipase. Ma hope o ka hydrolysis hope, hoʻokumu ʻia nā monoglycerides a me nā momona momona i ke kino. Hele lākou i loko o nā paia o nā ʻōpū ʻōpū a i ke ʻano hou (ma ke ʻano o nā kulu momona i uhi ʻia me ka protein) komo i ke kahe koko e lawe ʻia i loko o ke kino.

Aia i ke koko ka nui o nā lipid o nā ʻano like ʻole. Hoʻololi ka saturation momona o ke koko i ke ola. Hoʻopili ʻia kēia e ke ʻano o ka meaʻai, ka makahiki, ke kūlana kino, nā pae hormonal. ʻO ka hoʻonui ʻana i ka nui o nā momona neutral e hōʻike ana ʻaʻole hoʻohana pono ke kino i nā lipids mai ka meaʻai.

ʻO nā kumu ʻē aʻe o ka hoʻonui ʻana i nā lipids koko:

• pōloli;
• maʻi diabet;
• ka maʻi maʻi hepatitis;
• exudative diathesis;
• pancreatitis;
• cholecystitis;
• nephrosis.

ʻIke ʻia ka Hyperlipidemia (ka piʻi ʻana o ka pae o nā momona) me ka ʻona, ka hana o ka ate.

ʻO ke kaʻina hana o ka momona metabolism i loko o ke kino kanaka e pili pono i ka metabolism o nā carbohydrates. I nā hihia o ka hoʻohana mau ʻana i nā meaʻai kiʻekiʻe-calorie (waiwai i nā carbohydrates) me ka ʻole o ka hoʻolilo pono o ka ikehu, ua hoʻololi ʻia nā joules i loaʻa mai nā carbohydrates i nā momona. ʻO ka hakakā ʻana i ka momona meaʻai e hōʻemi i ka ʻike calorie o ka meaʻai. I ka papa kuhikuhi, e nānā i nā protein, nā momona, nā huaora a me nā waikawa organik.

ʻO ka momona pathological kahi hopena o nā maʻi o nā ʻano neurohumoral o ka hoʻoponopono ʻana i ka momona a me ka metabolism momona. ʻO ka hōʻiliʻili nui ʻana o nā lipid i loko o nā cell a me nā ʻiʻo e kahe i ka dystrophy.

Nā momona i ka meaʻai

Ua haʻi nā mea olaola: ma kahi o ka hapalima o nā calorie e pono ai no ka hana ʻana i ka ikehu, pono e loaʻa i ke kanaka ma ka lilo o nā momona. Hoʻoholo ʻia ka pono o kēlā me kēia lā me ka noʻonoʻo ʻana i kekahi mau ʻāpana:

• makahiki;
• nohona;
• kūlana olakino.

ʻO ka poʻe e alakaʻi i kahi ola ikaika, e hele i nā haʻuki (ʻoi aku ka ʻoihana) pono i kahi meaʻai me ka nui o ka calorie. ʻO ka poʻe ʻelemakule, ʻaʻohe hana, me ka manaʻo o ke kaumaha e ʻoki i nā calorie.

No ke olakino, he mea nui e noʻonoʻo i ka nui o ka momona i ka meaʻai, akā ʻo ka ratio ma waena o ka hoʻohana ʻana i nā ʻano lipids like ʻole. A e hoʻomanaʻo i kekahi mau ʻōlelo aʻoaʻo a nā meaʻai meaʻai:

• ʻO nā waikawa saturated e hōʻeha i ka metabolism momona, ke olakino o ka ate, hoʻonui i ka pilikia o ka atherosclerosis;
• ʻO ka polyunsaturated fatty acid e hoʻopaʻa i nā kaʻina metabolic, e hoʻoneʻe i ka "kino" cholesterol mai ke kino;
• ʻo ka hoʻomāinoino ʻana i nā momona unsaturated (ʻaila ʻaila) ke kumu o ka huhū o ka ʻōpū o ka ʻōpū, ka hoʻokumu ʻana o nā pōhaku i loko o nā pā bile.

ʻO ke kūpono, ʻo ka ʻai "momona" he 40% o nā aila mea kanu a me 60% nā momona holoholona. I ka wā ʻelemakule, pono e hoʻonui ʻia ka nui o nā momona ʻai.

ʻO ka ratio o nā momona momona i ka meaʻai:

• monounsaturated - 50% o nā momona a pau;
• polyunsaturated - 25%;
• saturated - 25%.

ʻO nā momona trans - nā momona unsaturated i unuhi ʻia i loko o ka saturated. Hoʻohana ʻia i ka ʻoihana meaʻai (sauces, mayonnaise, confectionery), ʻoiai ʻo ka poʻe meaʻai meaʻai e pāpā loa iā lākou e hoʻohana. ʻO nā momona i loaʻa i ka hoʻomehana ikaika a me ka hoʻoheheʻe ʻia (ʻoki, french fries, donuts, belyashes, a me nā meaʻai paʻi hohonu) hoʻopōʻino i ke kino.

Nā momona ʻino:

• nā momona momona;
• haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa loa;
• momona momona

ʻO ka nui o nā lipids "ʻino" ke kumu:

• ka momona;
• maʻi diabet;
• nā maʻi cardiovascular.

ʻO nā momona momona he ʻano molekala maʻalahi a he mea pōʻino i ke kino o ke kanaka, no ka mea, kōkua lākou i ka ulu ʻana o ka plaque a me ka paʻa ʻana o nā kīʻaha koko.

Nā laʻana o nā huahana i loaʻa i ka momona momona:

• margarine;
• momona holoholona (kidney, keʻokeʻo ma ka ʻiʻo, loko, pata);
• ka aila niu a me ka pama;
• ʻiʻo momona;
• waiū waiū;
• mea 'ai wikiwiki;
• ʻāpala.

No ka ʻiʻo a me nā huahana waiu, pono ke kino i kēia meaʻai, akā pono nā koho haʻahaʻa momona.

ʻOi aku ka nui o ka momona momona i ʻai ʻia, ʻoi aku ka kiʻekiʻe o ke kiʻekiʻe o ka cholesterol i loko o ke koko. Hoʻokumu nui ʻia ka Cholesterol i loko o nā ʻiʻo o ke ake a koi ʻia e ke kino i nā nui physiological. ʻO ka ʻoi aku o ka maʻamau e alakaʻi i ka ulu ʻana o ka maʻi puʻuwai a me nā pilikia vascular.

ʻO nā momona trans he ʻaila wai i hoʻololi ʻia i loko o kahi ʻano paʻa (margarines, aila kuke). ʻO kā lākou hana i ka kuke ʻana, ʻo ia ka hoʻonui ʻana i ke ola o nā huahana palaho. Loaʻa i nā meaʻai me ka glycemic index kiʻekiʻe.

ʻO nā ʻona maikaʻi

ʻO nā momona maikaʻi he 2 mau ʻano lipid unsaturated: monounsaturated (omega-9) a me polyunsaturated (omega-3, omega-6).

Hāʻawi ka Omega-9, a i ʻole oleic acid, i ke ʻano maʻamau o nā hana koʻikoʻi i ke kino. Me kona nele, nāwaliwali nā membrane cell, hoʻopilikia ʻia ke kaulike o ka metabolism. Loaʻa ia ma ka nui o ka ʻaila ʻoliva.

Nā waiwai pono o ka Omega-9:

• loaʻa nā waiwai immunostimulating;
• pale i ka hoʻokumu ʻana o nā maʻi ʻino ma ka umauma wahine;
• hōʻemi i ka hopena o ka ulu ʻana o ka maʻi diabetes, ka maʻi cardiovascular;
• hoʻoponopono i nā pae cholesterol;
• hoʻonui i ka palekana i nā maʻi maʻi a me ke anu;
• hoʻopau i ka constipation, hoʻoponopono i ke kaʻina hana o ka digestion;
• hoʻomaikaʻi i ka hoʻomanaʻo;
• hoʻokuʻu i ke kaumaha;
• hoʻomaikaʻi i ke kūlana o ka ʻili, nā kui, ka lauoho;
• lako ikehu.

Omega-3

He kuleana koʻikoʻi ka Omega-3 i ke ola, akā ʻaʻole na ke kino e hana ma kāna iho. Hoʻopilikia ia i ka hana o ka lolo, naʻau, nā hono, hoʻokala i ka ʻike a hoʻohaʻahaʻa i ka cholesterol. Loaʻa iā ia ka hopena anti-inflammatory a me nā waiwai antioxidant ikaika.

Aia nā huahana penei:

• he ia;
• sesame, rapeseed aila;
• walnuts;
• hua flax.

Nā waiwai pono o ka Omega-3:

• hoʻoikaika i ka metabolism;
• hoʻonui i ka hoʻomanawanui;
• hoʻoikaika i ka lolo;
• hoʻomaikaʻi i ke ʻano;
• kuleana no ke ola kino;
• paipai i ka pohō kaumaha;
• hoʻoponopono i ke kaulike hormonal.

Pono nā wāhine hāpai a me ka poʻe me ka nui o ka maʻi kanesa e ʻai i nā meaʻai momona i nā waikawa omega-3. He ʻāpana ia o ka hoʻoponopono hou ʻana ma hope o ka hōʻeha ʻana o ka naʻau, nā maʻi kaʻa i ka lolo, nā haʻihaʻi, nā maʻi autoimmune. Hoʻohana ʻia i nā huahana cosmetic.

Omega-6

Loaʻa ka Omega-6 i loko o ka sunflower, ka kulina, ka aila soy, ka hua palaoa, nā hua paukena, nā hua poppy, nā hua sunflower, nā walnuts. ʻAʻole lawa ka nui e alakaʻi i ka hoʻomanaʻo impairment, ke koko kiʻekiʻe, ke anu pinepine, nā maʻi ʻili, ka luhi mau.

Pono ke kino o ke kanaka e hōʻemi i ka cholesterol, pale a mālama i ka maʻi ʻāʻī, pale i nā aʻalolo mai ka luku ʻia (ʻoi aku ka maʻi diabetes), a hoʻokuʻu i nā wahine mai ka maʻi premenstrual. Me ka ʻole o Omega-6, ʻaʻole hiki i ke kino ke hana i ka prostaglandin Е1, ka mea e pale ai i ka ʻelemakule mua, nā allergies a me ka ulu ʻana o ka maʻi puʻuwai.

Manaʻo ka poʻe Nutritionists e hoʻohana i ka Omega-3 a me ka Omega-6 mai ka 1: 1 a i ka 1: 4 - ʻoi aku ka maikaʻi o kēia mau ʻāpana no ke kino.

Pehea e ʻai ai i nā meaʻai momona: ʻōlelo aʻoaʻo

1. Haʻalele i ka momona trans.
2. E hoemi i ka nui o ka momona momona.
3. Hāʻawi i ka makemake i nā momona mai nā huahana kūlohelohe.
4. ʻO nā aila i hoʻomaʻemaʻe ʻole ʻia a me nā aila maka wale nō ke kūpono no ka hoʻokomo ʻana i nā meaʻai mākaukau.
5. He kūpono nā momona holoholona no ka palai.
6. E mālama i ka ʻaila ma kahi pouli i loko o nā pahu i hoʻopaʻa ʻia.
7. E ʻai mau i ka iʻa moana a me ka ʻaila linseed - waiwai i nā momona omega-Xnumx.
8. ʻO ka ratio o ka momona o nā mea kanu i nā holoholona - 1: 2, i ka wā kahiko - 2: 1.
9. ʻAʻole ʻoi aku ka cholesterol ma mua o 300 mg i kēlā me kēia lā.
10. ʻO ka ratio o nā momona momona i ka monounsaturated a me ka polyunsaturated - 3: 4: 3.
11. ʻAʻole pono ka momona i ka ʻai i kēlā me kēia lā ma mua o ka hapakolu o ka nui o ka calorie.
12. E koho i ke kumu o ka momona momona mai nā ʻoki wīwī, ka nui o ka pāma o ka ʻiʻo a me nā huahana waiū holoʻokoʻa.
13. No ka hoʻopau ʻana i ka momona i ka wā e kālua ai i ka ʻiʻo, e hoʻohana i nā grills.
14. Ma kahi o sausages hāʻawi i ka makemake i ka umauma moa a me ka turkey.
15. ʻAʻole hiki iā ʻoe ke haʻalele loa i ka waiu - he mea koʻikoʻi kēia mau huahana no ke kino, me ka mālama ʻana i ke kaumaha. Akā ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ka meaʻai me ka momona haʻahaʻa.
16. Ma lalo o nā kūlana maʻamau, ʻo ka ratio o nā protein, nā momona a me nā haʻahaʻa i loko o ka meaʻai e hoʻohālikelike i ka māhele o 10: 12: 46.
17. ʻO ka hapa nui o nā meaʻai i kapa ʻia ʻo "fat free" a i ʻole "haʻahaʻa momona" he kiʻekiʻe ka nui o nā kaʻa.
18. E heluhelu i nā lepili huahana. E makaʻala i nā meaʻai i loaʻa i ka ʻaila pāma a i ʻole ka aila hydrogenated.

Pono kēlā me kēia lā

No ka poʻe e alakaʻi nei i kahi ola ola, pono e hoʻemi ʻia ka ʻai ʻana i ka momona i 25% o ka nui o ka caloric i kēlā me kēia lā. No ka ʻike ʻana i ka nui o ka momona i ka grams, hiki iā ʻoe ke hoʻohana i ke ʻano:

Ka nui o ka momona (g) = (Ka nui o Kalori x 30%) : 9

Inā ʻaʻohe manawa e pilikia ai i ka hoʻoponopono ʻana i nā pilikia makemakika, a laila hiki iā ʻoe ke hoʻohana i kahi ʻano maʻalahi ʻē aʻe:

1,3 x kou kaumaha = ka ʻai momona i kēlā me kēia lā.

ʻO nā kumu maikaʻi loa o nā momona olakino:

• nati: walnuts, almonds, pistachios;
• iʻa: salmon, tuna, mackerel, trout, herring;
• nā mea kanu: ʻoliva, avocados;
• ʻaila: ʻoliva, pua lā.

Pono nā momona i kēlā me kēia lā:

• no nā kāne - 70-154 g;
• no nā wahine - 60-102 g;
• nā keiki ma lalo o hoʻokahi makahiki - 2,2-2,9 g no ka kilo o ke kaumaha;
• ʻoi aku ma mua o hoʻokahi makahiki - 40-97

ʻO ka hemahema a me ka hoʻolako ʻana: he aha nā pōʻino

ʻAʻole pono paha kekahi e wehewehe i ka ʻai nui ʻana i nā meaʻai momona e alakaʻi i ka momona. A ʻo ke ala pōkole loa i ke kaumaha ʻoi aku ka momona trans.

ʻAʻole ʻo ka momona wale nō kahi pilikia aesthetic. Hoʻohui mau ʻia ke kaumaha nui me ka bouquet o nā maʻi. ʻO ka mea mua, pilikia ka ʻōnaehana cardiovascular i ka momona momona.

No ka momona:

• ʻoi aku ka nui o ka hana o ke ake a me ka pancreas;
• hiki ke hoʻomohala i nā maʻi oncological;
• nā hoʻololi i ka haku mele o ke koko;
• hoʻonui i ka pilikia o ka puʻuwai puʻuwai, ka hahau ʻana, ka maʻi naʻau coronary;
• ʻike ʻia ka hypertension a me ka tachycardia;
• lilo ia i mea paʻakikī i ka puʻuwai ke pā i ke koko a puni ke kino.

Ua lilo ka momona i ka pilikia helu ʻekahi ma ka honua holoʻokoʻa. A ʻo ka mahalo hope loa i ka meaʻai hou me ka nui o nā momona momona.

Akā ʻaʻole i liʻiliʻi ka pilikia no ke kino ka nele o ka lipids. ʻO nā wahine e hahai ana i ke kiʻi, a i ʻole ka poʻe i ʻoi aku ka momona, i kekahi manawa e kāpae loa i nā momona āpau mai kā lākou ʻai. I ka manawa like, ʻaʻole paha kekahi o lākou e manaʻo ʻo ka hōʻole ʻana i ka momona hiki ke hoʻoulu i nā pilikia koʻikoʻi ma mua o nā paona keu.

ʻO kaʻoiaʻiʻo, ua loaʻa i nā momona kahi inoa maikaʻi ʻole. Pono e hoʻopau loa ʻia kekahi (trans fats), akā ʻaʻole pono e wehe ʻia nā mea unsaturated mai ka ʻai. ʻOiaʻiʻo, a maanei pono e hoʻomanaʻo i ke ana.

Nā hōʻailona o ka hemahema

Pono nā mea a pau i ke kaulike. ʻO ka nele o ka momona e alakaʻi i kona mau pilikia ponoʻī.

Paʻuʻili

Ua hoʻomaka ka ʻili o luna o ka ʻili i ka ʻili a me ka ʻili - ʻo ia ka manawa e hoʻopiha ai i nā ʻili sebaceous, ʻo ia ka hana e hoʻomaʻemaʻe maoli i ka epidermis. ʻO nā avocados, nā nati, ka aila ʻoliva e kōkua i ka hoʻoponopono ʻana i ka pilikia.

Ka huhū a me ke kaumaha

Hoʻopilikia ka nele o ka lipid i ke kūlana noʻonoʻo o ke kanaka. Ua hoʻonui ʻia nā hihia o ka blues a i ʻole ka huhū huhū, ʻike ʻoe i ke ʻano o ka naʻau hiki ʻole ke hoʻomaopopo? ʻO ka manawa kēia e hoʻokomo i nā iʻa kai a me nā hua flax i loko o ka meaʻai. ʻO nā momona maikaʻi i loko o ia mau mea e ʻoi aku ka mālie a me ke aloha.

Ka luhi wikiwiki

ʻO ka ʻaina awakea wale nō kēia, a ua maloʻo ka ikehu? ʻAʻohe ikehu? ʻO ka hapa nui, aia ke kumu i ka nele o nā momona, ʻo ia ke kumu nui o ka ikehu. E hoʻopau i ka hiamoe a me ka luhi e kōkua i ka 20 grams o ka aila niu i inu ʻia no ka ʻaina kakahiaka me ke kofe.

ʻAʻole haʻalele i ka manaʻo o ka pōloli

Ua ʻai anei ʻoe i kēia manawa a ua haʻalulu kou ʻōpū? He hōʻailona maopopo o ka "degreasing" o ke kino. Ua lawa kahi momona maikaʻi e māʻona ai i kou pōloli. ʻAʻole e pili ka ʻāpana avocado, ka walnuts a i ʻole kahi ʻāpana iʻa i ke kiʻi, akā e mahalo ke kino no ka recharge.

Paʻu i ka wela?

ʻO kekahi o nā hana o ka momona subcutaneous ka mālama ʻana i ka mahana o ke kino. No kēia kumu, ʻoi aku ka maloʻo o ka poʻe ʻili a ʻoi aku ka nui ma mua o ka poʻe paʻa. I nā kūlana o ka emi ʻana o ka ea wela (haʻalele mākou i ka hale i ke anuanu), hoʻolei nā ʻāpana o ka adipose i kahi ʻāpana o ka wela wela no ke kino holoʻokoʻa. ʻOiaʻiʻo, ʻaʻole pono ʻoe e kūkulu i nā ʻaoʻao a me ka ʻōpū - kahi liʻiliʻi subcutaneous layer o adipose tissue ua lawa ia e hoʻomehana ai i ke kino.

Hoʻolahalaha

ʻO nā momona momona, ʻo ia hoʻi ka Omega-3, he kuleana koʻikoʻi no ka hana maʻamau o ka lolo. ʻO ka nele o ka lipid ke alakaʻi i ka hana o ka lolo. Paʻakikī ka poʻe me ka momona ʻole e hōʻiliʻili i ko lākou mau manaʻo, paʻa i ko lākou nānā ʻana, a noʻonoʻo i nā mea nui. E kōkua ia i ka hoʻomaikaʻi ʻana i ke kūlana o ka meaʻai i waiwai i nā ʻakika momona unsaturated.

Aia ke kaumaha?

ʻO kēia, ʻoiaʻiʻo, kani paradoxical, akā ʻoiaʻiʻo. ʻO ka poʻe i ka meaʻai haʻahaʻa momona, he paʻakikī ke hoʻopau i ka nui. ʻO ka mea ʻoiaʻiʻo e like me ke ʻano, i ka wā e loaʻa ʻole ai ke kino i nā momona, hoʻomaka ia e huki i ka ikehu mai nā kumu ʻē aʻe - nā protein a me nā carbohydrates. Lawe ʻo ia i ka ikaika mai nā mea i loaʻa mau iā ia a me nā mea pono ʻole e hoʻopaʻa ʻia. Mālama ʻia nā momona subcutaneous e like me "NZ", makaʻu e hoʻolilo i ka waiwai, ʻaʻole i hoʻopiha hou ʻia nā mea i hoʻopau ʻia.

Ua pōʻino ka ʻike

ʻO ka hemahema o ka ʻike maka pinepine he hōʻailona o ka nele o ka momona. ʻO ka nele o ka Omega-3 acid e alakaʻi i ka glaucoma a me ka piʻi ʻana o ke kaomi maka. He hopena maikaʻi ʻole ka hoʻohana ʻana i ka momona trans ma nā maka - a hiki i ka nalowale o ka ʻike.

ami eha

Kōkua i ka pale ʻana i ka ulu ʻana o ka maʻi ʻāʻī i ka hui pū me nā mea ʻē aʻe ma lalo o ka mana o nā meaʻai momona. Akā no kēia mea he mea nui e koho i nā momona "pono". ʻO nā kīʻaha Salmon, herring a i ʻole sardines, ʻaila ʻoliva a me nā walnuts kahi kumu o nā lipid pono. Akā, ʻaʻole pono ʻoe e hoʻopololei iā lākou – e hoʻomanaʻo he meaʻai nui loa kēia.

High naʻokoko

ʻO ke kiʻekiʻe o ka cholesterol "maikaʻi" pili pono i nā hōʻailona o ka "maikaʻi": ʻoi aku ka nui o ka mua, ʻo ka liʻiliʻi ka lua. Hiki iā ʻoe ke hoʻonui i ka hāʻawi ʻana i ka cholesterol "olaola" ma ka ʻai ʻana i ka iʻa kai i hoʻokahi manawa i ka pule. ʻO ka maʻalahi, e hoʻonui i ka cholesterol "maikaʻi", pono e hoʻohana i nā momona "maikaʻi".

Luhi i nā wahi lehulehu?

He hōʻailona hoʻi ia no ka hemahema o ka momona. ʻO ka luhi i ka noho ʻana i nā kahua pāʻani a i ʻole nā ​​​​pāʻina walaʻau ma muli o ka hoʻopilikia ʻana i ke kino. No ka debug i ke kiʻekiʻe o ka ʻike leo e kōkua i nā huahana i loaʻa ka Omega-3.

Avitaminosis

ʻO ka hōʻole ʻana i nā meaʻai momona ka beriberi A, D, E a me K. ʻO kēia mau huaora he mau mea momona. ʻO ia hoʻi, i mea e hiki ai i ke kino ke komo iā lākou, pono ia i nā momona. ʻO kahi ala maikaʻi e hoʻihoʻi ai i ke koena o ka vitamina ʻo ia ka hoʻokomo ʻana i ka aila i loko o ka meaʻai. ʻOi aku ka maikaʻi o ka niu, ʻoiai ʻo ia no nā momona momona. ʻO kēia ke koho maikaʻi loa no ka hoʻoulu ʻana i nā huaora momona.

He aha ka pākēneka o nā lipid i loko o ke kino

I loko o ke kino kanaka, hōʻike ʻia nā ʻano momona 2. ʻO kēia ka ʻaoʻao subcutaneous (ʻike ʻia) a me ka mea i kapa ʻia ʻo visceral (a puni nā ʻōpū o loko). Ke helu ʻana i ka pākēneka o ka momona i ke kino, e noʻonoʻo i nā ʻano ʻelua o ka ʻiʻo adipose. Akā ʻoi aku ka ikaika o nā mālama kūloko ma ke ʻano o ka metabolism ma mua o ka papa momona ma lalo o ka ʻili. No laila, i ka wā mua o ka ʻai, hoʻomaka ka pohō kaumaha mai loko - ʻo ka mea mua ka momona e haʻalele i ka ʻōpū o ka ʻōpū, a ma hope wale nō ke kenimika o waho. No laila ka helu ʻana: me ka emi ʻana o ke kaumaha o ke kino holoʻokoʻa i loko o 5-10%, ua hoʻemi ʻia ka momona momona i loko o ka ʻōpū o ka ʻōpū e 10-30%.

No nā wahine, ʻoi aku ka kiʻekiʻe o ka pākēneka maʻamau o nā lipids ma nā helu 5-8 ma mua o nā kāne, a ʻoi aku ka nui o ka 20-25%. Akā he mau hōʻailona maʻamau wale nō kēia i ʻokoʻa no nā ʻano makahiki like ʻole.

Inā no nā kāne bodybuilders, ʻo ka hoʻohaʻahaʻa ʻana i ka pākēneka "momona" i ka liʻiliʻi loa ʻaʻole ia e hoʻopilikia i ke olakino, a laila hiki i ke kino wahine ke hana ʻoi loa i ka "maloʻo" - a hiki i nā maʻi hormonal koʻikoʻi.

No nā kāne, hiki i ka 15-20% ka momona o ke kino ke nānā pono iā lākou. ʻEono "packs" o ka paʻi i ʻike ʻia ma kahi hōʻailona o 10-12%, a ʻo 7% a i ʻole ka liʻiliʻi ke ʻano o nā bodybuilders i ka wā o ka hoʻokūkū.

Hiki iā ʻoe ke helu i ka pākēneka o ka momona i loko o ke kino me ka hoʻohana ʻana i kahi hāmeʻa kūikawā ma ke ana ʻana i ka mānoanoa o nā pā ma ke kino. Hoʻohana ikaika ʻia kēia ʻano hana e nā poʻe ʻoihana e pili ana i ka bodybuilding. ʻO kahi koho maʻalahi ʻo nā unahi uila maʻamau. I ka nui o nā hiʻohiʻona, hiki ke helu i ka ʻike o ka momona momona i ke kino.

Nā huahana e hōʻemi i ka momona o ke kino

No laila, ma o nā ana maʻalahi, ua maopopo: aia kahi momona liʻiliʻi i ke kino ma mua o ka pono. Hiki iā ʻoe ke hoʻopau i ka nui inā hoʻololi ʻoe i kāu ʻai a me ka hana kino. Eia naʻe, he nui nā huahana kahi e hoʻoheheʻe ai ka papa sebaceous me ka wikiwiki. Kāhea ka poʻe Nutritionists iā lākou he mea puhi momona a hoʻokaʻawale iā lākou i ʻelua pūʻulu: nā wai a me nā paʻa.

ʻO nā mea puhi momona wai

1. Wai. Hoʻoikaika maikaʻi i ka metabolism inā inu ʻoe i ke aniani wai 20 mau minuke ma mua o ka ʻaina kakahiaka. I ka lā, he mea nui e inu mai hoʻokahi a me ka hapa i ka 2 lita o ka wai maʻemaʻe ʻole.
2. kī ʻōmaʻomaʻo. ʻO ka mea puhi momona kūlohelohe e hoʻoikaika i ka metabolism.
3. Kope. ʻO kahi kīʻaha o kēia mea inu, inu ʻia ma mua o ka hoʻomaʻamaʻa haʻuki, e hoʻonui i ka mahana o ke kino a wikiwiki i ka puhi ʻana o nā momona momona. ʻO kēia koho, no nā kumu maopopo, ʻaʻole kūpono i nā maʻi hypertensive.
4. wai bale. Hoʻopau i nā pūpū momona subcutaneous, wehe i nā toxins mai ke kino.
5. wai Lemona. Kōkua i ke kino e hoʻopau i ke kaumaha nui, hoʻomaikaʻi i ka pale ʻana, hoʻemi i ka makemake.
6. Nā mea hou. He nui nā huaora i loko o nā wai ʻona hou. A he hana koʻikoʻi lākou i ke kaʻina hana o ka ho'ōla a hoʻomaʻemaʻe i ke kino o nā mea āpau.
7. Waiona ʻulaʻula. ʻAʻole ʻae ka poʻe a pau i ka maikaʻi o ia mea momona momona, akā ʻōlelo kekahi poʻe meaʻai meaʻai ʻo ke kīʻaha waina ma mua o ka ʻaina awakea e hōʻemi nui i ka makemake. ʻO ka mea nui, ʻaʻole lilo ka lawe ʻana i ka waiʻona i mea ʻino.

Nā mea puhi momona paʻa

1. Kashi. E hoʻomaʻemaʻe i ke kino i nā toxins. ʻO ka mea maikaʻi loa i ka hakakā ʻana i ka momona o ke kino he oatmeal a me ka buckwheat.
2. Huaʻai. ʻO ka Asparagus a me ke kāpena e hoʻoneʻe i ka wai nui mai ke kino, e pale i ka momona momona a me ka hoʻokumu ʻana o ka edema, a hoʻoponopono i ka metabolism. ʻO ka hopena kupaianaha i ka haki ʻana o ka momona he ginger.
3. Nā huahana protein. ʻO nā mea puhi momona maoli ma waena o nā meaʻai protein he hua keʻokeʻo, iʻa, a me nā ʻiʻo wīwī. Hāʻawi pū lākou i ke kūkulu wikiwiki ʻana i ka nui o ka ʻiʻo ma mua o ka momona o ke kino.
4. Nā huaʻai, nā hua. ʻO nā hua waina waiwai nui (e like me nā hua citrus ʻē aʻe) kekahi o nā mea puhi momona maikaʻi loa. He maikaʻi nā kiwi a me nā ʻāpala no ka pohō kaumaha - hoʻomaʻamaʻa lākou i ka hana o ka ʻōpū. Aia ka pineapple i ka bromelain, kahi e hoʻoheheʻe ai i nā momona. Aia kekahi enzyme e wāwahi ana i nā molekala momona i nā raspberries a me nā huawaina.
5. Waiwai. ʻO kefir, ka yogurt maoli a me ka cheese cottage e hoʻopau i nā ʻiʻo momona.
6. Mea ʻala. Hoʻoulu ka mea ʻala ʻala i ka piʻi ʻana o ka mahana o ke kino a me ka hoʻoulu ʻana, e alakaʻi ana i ka haki ʻana o ka momona subcutaneous.

Mai nā huahana i helu ʻia, maʻalahi ka hana ʻana i kahi papaʻai momona momona. ʻO nā kīʻaha kaulana loa o nā papahana meaʻai i manaʻo ʻia e hōʻemi i ka pākēneka o ka momona ʻo ia ka inu ʻo Sassi, ka mea i kapa ʻia ʻo Bonn soup a me nā huaʻai a me nā cocktails spicy. He mea maʻalahi kēia mau meaʻai a pau e hoʻomākaukau iā ʻoe iho ma ka home.

ʻO ka inu ʻo Sassi e hoʻokuʻu i ke kino mai ka wai nui a me ka wikiwiki i ka metabolism. Loaʻa iā ia he 2 lita o ka wai, kahi kīʻaha o ka ginger i ʻoki ʻia, 1 ʻoki ʻoki ʻia, nā ʻāpana o hoʻokahi lemon a me kekahi mau lau mint.

No ka meaʻai Bonn pono ʻoe i 1 kāpeti, 2 o nā pepa ʻono, ke aʻa celery a me nā ʻōpala, kekahi mau tōmato. Inā makemakeʻia, hiki ke hoʻonuiʻia ka sopa me nā mea'ē aʻe e hiki ai ke wāwahi i nā molekala momona.

No ka cocktails e kū'ē i ka momona momona, ʻoi aku ka maikaʻi o ke koho ʻana i ka hui ʻana o ka lemon a me ka mint, grapefruit a me pineapple, celery a me nā ʻāpala, ginger a me nā mea ʻala.

Eia nō naʻe, he nui ka papa inoa o nā huahana, no laila aia kahi mea e hoʻokolohua ai.

ʻO ke puhi ʻana i nā momona keu e kōkua… nā momona

ʻOiaʻiʻo, ʻaʻole kūpono kēia, akā hoʻomau kekahi mau ʻepekema i kēia. I ko lākou manaʻo, ua lawa ka hoʻemi ʻana i ka nui o ka lawe ʻana i ka carbohydrate a hoʻonui iki i ka ʻāpana o kēlā me kēia lā o ka momona (ʻoiaʻiʻo, ʻaʻole i hoʻokomo ʻia nā momona trans i kēia ʻāpana), a e hoʻomaka ke kaʻina hana o ke kaumaha, a me ka pae o " E piʻi ka cholesterol maikaʻi. I ka manawa like, koi nā ʻepekema: pono e hoʻonui ʻia ka nui o ka momona ma muli o ka ʻiʻo ʻulaʻula, ka iʻa kai, ka ʻaila ʻoliva a me nā nati. Hoʻokipa ʻia nā kīʻaha moa, kahi puaʻa liʻiliʻi, avocado, tofu, ʻaila rapeseed. Hoʻomanaʻo kēia ala i ka meaʻai Mediterranean.

Ke komo nei i ka hakakā me ka momona nui, ʻo ka ratio o nā calorie i pau a puhi ʻia ka mea nui. ʻO nā momona "hoʻohana" - ʻoiaʻiʻo, maikaʻi kēia, akā ʻaʻole i hoʻopau ʻia ka hoʻopiʻi ʻana.

Malia paha o ia papahana no ka puhi ʻana i ka momona subcutaneous ke kuleana e noho, a he mea hiki ke kōkua maoli i nā mea he nui. E like me ia, no kēlā me kēia mea pono ʻoe e haʻalele i nā mea ʻono, nā pies a me nā pā, a me nā meaʻai i ʻae ʻia e ka ʻai, ʻoiai ua komo lākou i ka papa inoa i nā momona, he mea pono loa. Ma nā'āpana liʻiliʻi a lilo lākou i meaʻai. Ma hope o nā mea a pau, no ka pohō kaumaha he mea nui ʻaʻole e haʻalele i nā huahana, akā e hoʻololi i ke ala i ka meaʻai.

Pono e loaʻa nā momona maikaʻi no ka pohō kaumaha i loko o ia mau huahana:

• ʻiʻo;
• nā nati;
• ʻaila ʻoliva;
• tī;
• avokado;
• kokoleka ʻawaʻawa;
• momona.

E pili ana i ka huahana hope loa, ʻike mākou: ʻoiai ʻo ka lard ka mea lanakila ma ke ʻano o ka momona momona, ke kōkua mau nei ia i ka pohō kaumaha, no ka mea, aia nā lipids unsaturated. Aia i loko o ke kino, luku lākou i nā momona momona. Eia kekahi, e like me kekahi mau kumu, hoʻoikaika ka lard i ka ʻōnaehana pale, lawelawe i ka pale ʻana i ka oncology, naʻau a me nā maʻi vascular.

ʻO nā mea kupaianaha

ʻO ka ʻoiaʻiʻo he mea pono loa nā momona no ke kino e hoʻopau i ka hana a me ka maikaʻi maʻamau. Akā ʻo nā lipids i loko o ke kino o ke kanaka ua hāʻawi ʻia i kekahi mau hana hoihoi, ʻaʻole i manaʻo nui ka poʻe.

1. No ka lolo. ʻO ka lolo, e like me nā mea olaola, aneane 60% momona. Hoʻopili ka "casing" momona i kēlā me kēia fiber o ka ʻiʻo nūnū, e kōkua ana i ka hoʻouna wikiwiki ʻana i nā impulses. ʻO kaʻai haʻahaʻa momona e hoʻonele maoli i ka lolo i nā "papa hale" e pono ai ke hana. Pono ka lolo i ka omega-3 fatty acids e hana pono ai.
2. No ka māmā. ʻO ko lākou ʻiʻo waho ua aneane piha i nā momona. I nā pēpē ʻōpiopio, ʻaʻohe o nā māmā i kahi papa momona pale, no laila pono kēia mau pēpē i ke kōkua o waho. ʻIke kekahi poʻe ʻepekema i ka loulou ma waena o ka lawa ʻole o ka momona a me ka ulu ʻana o ka hānō.
3. No ka palekana. ʻO ka nele o nā lipids i loaʻa i ka pata a me ka ʻaila niu, e like me ka ʻōlelo a kekahi poʻe ʻepekema, alakaʻi i ka ʻoiaʻiʻo e nalowale nā ​​​​leukocytes (keʻokeʻo keʻokeʻo) i ko lākou hiki ke ʻike a luku i nā maʻi virus, fungi a me ka bacteria.
4. No ka ʻili. ʻO Phospholipids ka mea nui o ka membrane cell. Me ka ʻole o ka momona i makemake ʻia, ua luku ʻia nā cell, ʻo ia hoʻi ua hoʻopau ʻia ke ʻano o nā ʻiʻo a me nā kino. Pili pū kēia i ka ʻili - ka mea nui loa i loko o ke kino kanaka. ʻO ka ʻili maloʻo a ʻokiʻoki he puka hāmama no nā maʻi.
5. No ka puʻuwai. ʻO nā momona momona i ka nui kūpono he pono pū kekahi. ʻO ka liʻiliʻi loa, ʻo ia ka ʻōlelo a ka poʻe ʻepekema nāna i nānā i ka poʻe e noho ana ma nā mokupuni o ka Pākīpika. ʻAʻohe pilikia o ka maʻi maʻi cardiovascular nā ʻohana i loaʻa ka aila niu.
6. No nā hormones. ʻO nā momona nā mea hana o nā hormones e hoʻoponopono i nā hana he nui o ke kino, me ka hānau ʻana. No laila, he mea koʻikoʻi ke pale aku i nā meaʻai haʻahaʻa-calorie i ka ʻai o nā kaikamahine ʻōpio i ka wā o ka wā makua, no ka mea, hiki i ka hemahema o nā mea ke hoʻopilikia i ka hoʻomohala ʻana a me ka hana ʻana o nā ʻōpū.

He nui ka poʻe i hoʻokaʻawale pono ʻole i ka lipid i nā meaʻai "ʻino" a hōʻole ʻole i ka ʻai ʻana i nā meaʻai momona. A ʻaʻole lākou ʻike i ka pōʻino a lākou e lawe mai ai i ko lākou kino. Akā, pono e nānā pono i kēia mau mea e hoʻomaopopo ai: pono lākou no ke kino, a ʻo ke kumu o ke kaumaha nui ʻaʻole i loko o ka aila a me ka iʻa kai, akā i ka manaʻo hewa o nā loina o ka meaʻai.