Kaʻai olakino a me ka momona

No nā makahiki he 30 i hala iho nei, ua manaʻo ʻia ka momona o ka meaʻai i ke kumu o ke kaumaha nui, ka cholesterol kiʻekiʻe a me ka maʻi puʻuwai. Eia naʻe, ʻaʻole lawa ka hoʻohana ʻana i nā huahana haʻahaʻa momona a me ka hahai ʻana i ka ʻai haʻahaʻa momona no ka lilo ʻana i mea slimmer a olakino. ʻO kaʻoiaʻiʻo, heʻoiaʻiʻo ka hope.

Ma waho aʻe o ka mālama ʻana e pili ana i ka nui o ka momona a mākou e ʻai ai, pono ʻoe e hana me ka noʻonoʻo. ʻOiaʻiʻo, ʻo ka hōʻemi ʻana i ka ʻai o kekahi ʻano momona momona ka mea e hōʻemi ai i ka nui o nā maʻi maʻi mau. Ma ka ʻaoʻao ʻē aʻe, pono pono kekahi ʻano o nā momona no ko mākou olakino.

Nui a hewahewa ka ʻike e pili ana i nā momona, a he ʻano kūʻē paha ia ma muli o ka piha ʻole. No laila ʻaʻohe ou āpau i kēia kahua o ka ʻike, e hana pū me nā mea āpau i ke kaʻina kūpono a wehewehe i nā hoaaloha a me nā ʻenemi ma waena o nā momona.

Nā moʻolelo a me nā ʻike e pili ana i ka momona

Kaʻiwa: ʻo ka papaʻai haʻahaʻa i ka momona ke ala maikaʻi loa e lanakila ai i ka momona.

Nā mea pololei:

• Ua pāpālua ka nui o nā poʻe ʻAmelika i nā makahiki he 20 i hala iho nei i kūlike me ka hoʻoliʻiliʻi momona momona.
• I ka makahiki 1960, ua loaʻa ka poʻe ʻAmelika i 45% o nā calorie mai ka momona - a ʻo 13% wale nō ka nui o ka momona. I kēia manawa, ke loaʻa ka hapanui ma kahi o 33% o nā calorie mai ka momona, 34% loaʻa kahi hōʻailona o ka momona!

Kaʻa: e lilo ke kaupaona, pono ʻoe e ʻai i ka momona

Nā mea pololei:

• ʻO ka mea kupanaha, ʻo ka hoʻoliʻiliʻi loa o ka momona i ka papaʻai ka hopena ʻokoʻa: ke hoʻāʻo nei e ʻai i ka momona, hoʻonui mākou. ʻO ka hōʻole ʻana mai nā momona, hoʻomaka ka poʻe he nui e ʻai i nā meaʻai momona i nā wīwī digestible maʻalahi, a i ʻole nā ​​mea ʻai haʻahaʻa i ka momona, a laila hoʻololi ʻia nā momona maikaʻi me ke kō a me nā kōmiʻokena i hoʻomaʻemaʻe ʻia i ka calorie kiʻekiʻe. ʻAʻole hāʻawi kēia i ka hopena maikaʻi ma ke kiʻi.
• Pono ʻoe e hōʻemi i nā calorie e lilo i ka kaumaha. Akā momona ka momona a māʻona i kou pololi, a laila pale i ka ʻai ʻana.
• Ua hōʻike ʻia ke aʻo ʻana i nā wahine ma ka papaʻai me ka momona momona i lilo ka nui o ke kaumaha ma mua o nā wahine i ukali i kā lākou papaʻai maʻamau.

Pono nā momona olakino no ke olakino

Hoʻohana ke kino o ke kanaka i nā waikawa momona i kēlā me kēia kaʻina hana, mai ke kūkulu ʻana i nā membrane pūnaewele i ka hana ʻana i nā hana nui i ka lolo, nā maka a me nā akemāmā. Hana nā momona i kēia mau hana i ke kino o ke kanaka:

• Brain - haku nā momona i ka 60% o ka lolo a he mea nui ia no kāna mau hana, e like me ke aʻo ʻana i ka hiki, ka hoʻomanaʻo a me ka hoʻoponopono ʻana i ke ʻano. He mea nui ka momona no nā wahine hāpai i ke komo ʻana i ka ulu ʻana o ka lolo Fetal.
• Nā Pūnaewele - Kōkua nā waikawa momona i nā hunaola e neʻe a maʻalahi, a he kuleana pū kekahi no ke kūkulu ʻana i nā membrane pūnaewele.
• Puʻuwai - 60% o ka ikehu a ko mākou puʻuwai e loaʻa i ka puhi ʻana i ka momona. Pono ʻia kekahi mau momona e mālama i kahi mele puʻuwai paʻa.
• ʻAla - haku nā momona i nā mea e uhi a pale i nā aʻalolo, hoʻokaʻawale i nā impulses uila a me ka wikiwiki i kā lākou lawe.
• ʻO Lun - surfactant pulmonary, kahi e koi ai i ka kiʻekiʻe o nā momona momona, hiki iā lākou ke hana maʻalahi a mālama iā lākou mai ka hāʻule ʻana.
• maka - pono nā momona no ka hoʻokō ʻana i nā hana ʻike.
• Digestion - nā momona i loko o kahi pāʻina e hoʻolohi i ke kaʻina hana digestion, ʻoi aku ka manawa o ke kino e lawe i nā meaola. Kōkua nā momona i ka hāʻawi ʻana i kahi pae mau o ka ikehu a noho lōʻihi. Hoʻopili ʻia nā huaora momona-momona (A, D, E, K) i ke alo o ka momona.
• Nā ʻōpū o loko - ʻO ka momona kahi pale e pale ai i kā mākou mea kūloko.
• ʻAʻohe pūnaewele - kōkua kekahi mau momona i kāu ʻōnaehana a me ka ʻōnaehana pale pale i ke olakino a me ka hana kūpono.

"Nā mea hana keaka" i loko o ka ʻohana momona

No ka hoʻomaopopo ʻana i nā momona maikaʻi a maikaʻi ʻole, pono ʻoe e ʻike i nā inoa o nā mea pāʻani a me kekahi ʻike e pili ana iā lākou.

ʻO nā momona Monounsaturated

• He wai i ke ana wela a me turbid ke waiho ʻia i loko o ka pahu hau.
• ʻO nā kumu waiwai nā aila mea kanu e like me ka aila rapeseed, aila peanut, a me ka aila ʻoliva. ʻO nā kumuwaiwai maikaʻi ʻē aʻe nā avocado; nā ʻalemona, nā hazelnut, nā pecan a me nā ʻumeke a me nā ʻanoʻano sesame.
• ʻO ka poʻe e hahai ana i nā meaʻai Mediterranean kuʻuna, he nui nā huahana i loaʻa nā momona monounsaturated (ʻaila ʻoliva), ʻoi aku ka liʻiliʻi o ka maʻi cardiovascular.

Nā momona momona

• He wai ma ke ana wela a ma nā mahana haʻahaʻa hoʻi
• ʻO nā kumuwaiwai nui ka sunflower, ka palaoa, ka soybean a me nā aila Flaxseed, a me nā meaʻai e like me nā walnuts, nā ʻano flax, a me nā iʻa.
• Hoʻopili kēia ʻohana i ka omega-3 fatty acid, i loaʻa ka hopena anti-inflammatory. ʻAʻole hiki i ko mākou kino ke hana iā lākou. Hoʻohui ʻia, loaʻa nā momona omega-3 i nā meaʻai liʻiliʻi loa.

ʻAle momona

• Ma ke ʻano he kūlana, aia i ka mokuʻāina paʻa i ka mahana o ka lumi a he kiʻekiʻe ke kiko hoʻoheheʻe
• ʻO nā kumu nui nā meaʻai o nā holoholona, ​​me ka ʻiʻo a me nā huahana waiu. ʻO nā kumu waiwai ʻē aʻe he ʻaila meaʻai ulu e like me ka aila niu, ka ʻaila pama a me nā huahana i hana ʻia me kā lākou hoʻohana. Loaʻa i ka moa a me ka iʻa nā momona momona, akā ʻoi aku ka liʻiliʻi ma mua o ka ʻiʻo ʻulaʻula.
• Hoʻonui ka momona momona i ka lipoprotein haʻahaʻa haʻahaʻa, a i ʻole ka cholesterol maikaʻi ʻole, kahi e hoʻonui ai i ka makaʻu o ka maʻi puʻuwai coronary (CHD).
• No kā mākou meaola ʻaʻole pono e loaʻa nā momona momona mai ka meaʻai, e like me nā momona momona āpau e pono ai, hiki iā ia ke hana kūʻokoʻa ke lawa ka nui o nā "momona maikaʻi" i ka papaʻai.

TRANS momona

• Hana ʻia nā momona TRANS e ka hoʻomehana ʻana i nā aila mea kanu wai i ke alo o ka hydrogen gas, kahi hana i kapa ʻia hydrogenation. ʻO ka hydrogenation ʻāpana o nā aila mea kanu i mea e paʻa ai lākou a emi iki lākou, kahi maikaʻi loa no nā mea hana meaʻai - a maikaʻi ʻole loa nāu.
• ʻO nā kumu nui o nā momona TRANS nā aila mea kanu, kekahi mau Margarine, nā pahū, nā kuki, nā meaʻai māmā, nā meaʻai palai, nā mea hoʻomoʻa ʻia a me nā meaʻai i hana ʻia i hana ʻia me nā aila mea kanu hydrogenated hapa.
• Hoʻonui nā TRANS-fats i ka lipoprotein haʻahaʻa haʻahaʻa, a i ʻole ka cholesterol maikaʻi ʻole, kahi e hoʻonui ai i ka makaʻu o ka maʻi puʻuwai coronary a hoʻohaʻahaʻa i ka "maikaʻi" kolesterol (high lipoprotein density).

Loaʻa nā meaʻai momona āpau i nā ʻano momona like ʻole.

ʻO nā momona a me nā aila kahi hui o nā momona like ʻole. Hōʻike ka papa aʻe * i kēia:

ʻO ka hui o omega-3-Nā momona momona

Pono mākou āpau e hoʻonui i ka lawe ʻana i nā omega-3 momona momona pono, e pono ai no ia mau hana o ke kino e like me ka kaohi ʻana i ke kāpili ʻana o ke koko a me ka hoʻokumu ʻana i nā membrane o ka lolo i ka lolo. Ke aʻo mau nei mākou e pili ana i nā pono he nui o ka omega-3, akā ua hōʻike ʻia kahi noiʻi e hiki i kēia mau momona momona ke hopena maikaʻi i nā maʻi aʻe.

• Maʻi maʻi puʻuwai. Ua hōʻike ʻia nā hoʻāʻo epidemiological a me nā hoʻokolohua e kōkua ana nā omega-3 fatty acid i ka haʻahaʻa o nā pae triglyceride, ka ulu ʻana o nā atherosclerotic plaques a me ka makaʻu o ka arrhythmia. Hiki iā lākou ke hoʻohaʻahaʻa iki i ke kahe o ke koko.
• Ka maʻi ʻaʻai o ke ake. ʻO ka hoʻohana ʻana o ka omega - 3 mau fatty acid paha i mea hoʻomaʻamaʻa kūpono no ka pale ʻana a me ka mālama ʻana i ka maʻi ʻaʻai ate.
• Pahū. ʻO ka Omega-3 mau momona momona e hoʻoliʻiliʻi i nā hōʻailona o ke kaumaha, ma muli paha o ka hāʻawi ʻana i ka hoʻonui i ka hina o ka lolo.
• Dementia. ʻO ka ʻai ʻana i ka iʻa momona ma kiʻekiʻe o ka omega 3, hoʻohaʻahaʻa i ka likelihood o ka hoʻomohala ʻana i nā lehelehe asymptomatic lolo e hiki ai ke lilo i ka hoʻomanaʻo a me ka dementia.

Nā ʻano omega-3 fatty acid

ʻEkolu mau lālā nui o ka ʻohana omega-3 ka alpha - linolenic acid (ALA); eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA). ʻO nā kumuwaiwai maikaʻi loa nā iʻa momona e like me ka salemona, herring, mackerel, anchovies, sardine a iʻa momona iʻa ma ke ʻano he kumukanawai. Hiki i ke tuna kēne a me ke kai trout ke lilo i kumu maikaʻi, e pili ana i ka lawe ʻia ʻana mai a me ka hana ʻana o nā iʻa.

Lohe paha ʻoe i nā mea he nui e pili ana i ka loaʻa ʻana o ka omega-3 mai nā meaʻai e waiwai i nā waikawa alpha-linolenic acid. ʻO ALK ka omega-3 acid maʻa mau i ka papaʻai ʻAmelika a loaʻa i ka nui o nā hua flax a me ka aila Flaxseed, a me nā walnuts. ʻOiai hiki i kou kino ke hoʻolilo iā ALA i EPA a me DHA, ʻaʻole hiki iā ʻoe ke maopopo i kēia haneli haneli, no ka mea aia wale nō kēia manawa no kekahi poʻe. No laila, i mea e hōʻoia ai i ka lawa ʻana o kēia mau meaola pono, pono e hoʻokomo i ka iʻa iʻa momona a iʻa a iʻa paha. Akā, inā ʻaʻole ʻoe e ʻai i ka iʻa a me ka aila iʻa, akā e hoʻohana i ka ALK wale nō, ʻoi aku ka maikaʻi ma mua o ka ʻole, a pale i ka ʻōnaehana cardiovascular e ulu mau ana, ʻaʻole naʻe e like me ka hoʻohana ʻana o ka iʻa iʻa.

Hōʻalo kekahi poʻe i ka iʻa iʻa no ka mea hopohopo lākou i ka mercury a i ʻole nā ​​mea ʻino ʻē aʻe i loko o ka iʻa. ʻAe ka hapanui o ka poʻe loea i ka maikaʻi o nā iʻa ʻelua o ke kai anuanu i ka pule i ʻoi aku ka nui o nā pilikia.

Ke koho nei i nā mea kōkua omega-3 maikaʻi loa

Ke koho ʻana i kahi omega-3 supplement nutritional pono ʻoe e noʻonoʻo i ka mea aʻe:

• No ka lā ua lawa hoʻokahi capsule 500mg. ʻO ka helu i ʻoi aku i kēia he mea pono ʻole a hōʻino paha i ke olakino. Paipai ʻo ʻAmelika Hui Pū ʻIa ʻAmelika i ka ʻai ʻana o 1-3 gram i kēlā me kēia lā o EPA a me DHA. No kekahi mau hihia lapaʻau, pono paha nā lāʻau ʻoi loa o ka omega-3, akā ma mua o kou noi ʻana iā lākou, e nīnau me ke kauka.
• Koho i nā mea hoʻoliʻiliʻi i loaʻa ʻole ka mercury, ka lāʻau lapaʻau a me ka mole moleki. E hōʻoia i ka loaʻa o ka supplement i DHA a me EPA. He paʻakikī paha e loaʻa, akā ʻoi aku ka maikaʻi o nā mea hoʻopili me ka EPA kiʻekiʻe aʻe. ʻO ka lakio maikaʻi o EPA iā DHA ʻo 3: 2
• E hōʻoia i ka lā palena pau!

Ka lakio o ka omega-6 a me ka omega-3

Pono ka Omega-3 a me ka omega-6 fatty acid, ʻo ia hoʻi ʻaʻole hiki i ke kino ke hana iā lākou a pono mākou e kiʻi iā lākou mai ka meaʻai. ʻO ke kaulike kūpono o kēia mau momona ʻelua he mea nui ia no nā kumu he nui. Hoʻomaʻa ka Omega-6 i ke kaʻina hana hoʻonāukiuki, e kōkua iā mākou e pale i ka maʻi a hoʻolauna i ka hoʻōla, ʻoiai ʻo ka omega-3 he anti-inflammatory a hoʻopau i ka pane hoʻohaʻahaʻa inā ʻaʻole pono ia.

I nā makahiki i hala aku nei, ua kaulike ʻole ka lakio o ka omega-6 a me ka omega-3 fatty acid i ka papa komohana. Pau ka hapa nui o ka poʻe i nā waikawa momona omega-6 a me ka omega-3 liʻiliʻi. ʻO kēia kumu kekahi o nā mea nui i hiki ke kōkua i ka hōʻemi ʻana i ka maʻi o ka puʻuwai, ka maʻi ʻaʻai, nā maʻi hōʻeha a me ke kaumaha.

Nā ʻōlelo aʻoaʻo no ka ʻai kaulike o nā omega-fatty acid

• Hōʻalo i nā aila mea kanu e like me ka aila a me ka aila sunflower.

• E hōʻemi i ka ʻai ʻana i ka ʻiʻo a me nā huahana waiu.

• Hoʻopau i nā meaʻai me ke kaʻina hana kiʻekiʻe.

• Hoʻonui i ka ʻai ʻana o nā meaʻai i loko o ka omega-3 e like me ka iʻa mai ke kai anuanu (salmon), ʻaila Flaxseed, a me nā walnuts.

Ka hoʻomaopopo ʻana i nā momona "maikaʻi"

ʻO ka momona momona: ke huli a maikaʻi nā momona momona

Hiki i ka momona maikaʻi ke lilo i maikaʻi inā hōʻino ʻia e ka wela, ka māmā a i ʻole ka oxygen. ʻO nā momona momona polyunsaturated ka mea maʻalahi loa. ʻO kaʻaila me kahi kiʻekiʻe o nā momona momona polyunsaturated (e laʻa, Flaxseed oil) e e mālama ʻia i loko o ka pahu hau i loko o kahi ipu pouli. ʻO ka kuke ʻana i ka hoʻohana ʻana i kēia mau aila e hoʻopōʻino nō hoʻi i nā momona. Mai hoʻohana i ka aila, nā hua a me nā nati ma hope o ko lākou huhū a loaʻa kahi ʻala maikaʻi ʻole a ʻono paha.

ʻO nā momona maikaʻi ʻole: TRANS fats (TRANS fatty acid)

ʻO nā TRANS-momona he mau mole momona, kekeʻe i ke kaʻina o hydrogenation. I kēia kaʻina hana, hoʻomehana ʻia ka aila mea kanu wai a hoʻohui pū me ka hydrogen. ʻAʻole pono ko mākou kino TRANS-momona, no laila ʻaʻole pono kekahi nui. Inā nele kāu papaʻai i nā momona olakino, e hoʻohana ke kino i ka deformation o TRANS-fats, kahi e hoʻonui ai i ka hopena o ka maʻi puʻuwai a me ka maʻi ʻaʻai.

No laila no ke aha e maʻa mau ai ka TRANS-fatty acids i nā huahana kalepa? ʻO ka aila hydrogenated hapa (loaʻa ma ka hydrogenation) ʻoi aku ka paʻa (ʻoi aku ka liʻiliʻi o ka pōʻino), maʻalahi i ka lawe ʻana, hiki ke pale i ka hoʻomehana pinepine ʻana, i mea kūpono no ka kuke ʻana i nā fries Farani a me nā hamburgers ma kā mākou wahi punahele wikiwiki.

ʻO TRANS Hiki ke loaʻa nā momona i nā meaʻai e like me:

• hana kālua - nā kuki, nā pahūpahū, nā pōpō, nā muffins, nā ʻie pai, nā ʻāpana pizza, a me kekahi mau berena e like me nā pahu hamburger
• Nā meaʻai iʻaʻa - donuts, French fries, moa palai me nā moa moa a me ka pahu paʻa ʻo Taco.
• meaʻai māmā - kaʻuala, kulina, a me nā palaoa, ke kanakē, popcorn.
• Nā momona momona - ʻaila margarine a me ka aila semi-solid.
• Nā meaʻai i hui mua ʻia - kāwili keke, kāwili pancake, nā inu inu kokoleka.

ʻO TRANS hoʻoulu nā momona i ka LDL "maikaʻi" kolesterol a hōʻemi i ka "maikaʻi". Hiki i kēia ke alakaʻi i nā pilikia olakino koʻikoʻi, mai ka maʻi puʻuwai a i ke kanesa. ʻAʻohe pono o TRANS momona kūpono a ʻaʻole pono e ʻoi aku ma mua o 1% o ka nui o nā calorie.

Lilo i kahi mākaʻikaʻi e ʻimi i nā momona TRANS

E hoʻohana i nā mākaukau mākaukau e hōʻalo i nā momona TRANS ma kāu pākaukau:

• Ke kūʻai ʻana i nā huahana, e heluhelu i nā lepili a hahai i ke ʻano o ka "ʻaila hydrogenated hapa". ʻOiai inā ʻōlelo ka mea hana o ka huahana ʻaʻohe ona momona TRANS, haʻi kēia mea hoʻohui iā ʻoe aia ka huahana ma ka papa inoa o nā mea kānalua no ka loaʻa ʻana o nā momona TRANS.

• Ke ʻai i waho, e hoʻokomo i kāu papa inoa "ʻeleʻele" o nā meaʻai palai, nā kuki a me nā huahana confectionery ʻē aʻe. E hōʻalo i kēia mau huahana inā ʻaʻole ʻoe maopopo i ka mālama ʻana o kēia cafe a hale ʻaina ʻaʻole i loko o kā lākou meaʻai nā momona TRANS.

• ʻAʻohe kānāwai o ka hapa nui o nā ʻāina no ka hōʻailona ʻana i ka meaʻai wikiwiki. Hiki ke ʻōlelo ʻia he cholesterol-free nā huahana a kuke ʻia i ka ʻaila ʻaila. Eia naʻe, ʻo ka ʻai ʻana i hoʻokahi donut i ka ʻaina kakahiaka (3.2 g o TFA) a me kahi hapa nui o nā fries Farani i ka ʻaina awakea (6.8 g o TFA), hoʻohui ʻoe i 10 grams o TFA i kāu ʻai, wahi a ka American Heart Association.

• I kekahi mau kūlanakauhale ʻo ʻAmelika Hui Pū ʻIa (e laʻa me New York, Piladelepia, Seattle, Boston), a ʻo ia hoʻi ma ka mokuʻāina ʻo Kaleponi TRANS momona i pāpā ʻia ma nā hale ʻāina. Ua hana ia i kahi kaulahao nui e hooki i ka hoʻohana ʻana i nā momona TRANS.

Nā momona a me ka kōpaʻa

No ka poʻe he nui, me ka ʻokoʻa o nā diabetic, ʻo ka pilina ma waena o ka nui o nā kolamu a mākou e ʻai ai, a me ka pae o ka cholesterol i loko o ke koko. Wahi a ke kula kiʻekiʻe o ke olakino o Harvard, ka hopena nui loa i ka pae o ke kōkō i loko o ke koko he mau momona momona i loko o kāu papaʻai, ʻaʻole ka nui o ke kolokaola i loaʻa iā ʻoe mai ka meaʻai.

ʻOiaʻiʻo, pono ʻoe e nānā i ka nui o ke kolamu i kāu papaʻai, akā hiki i ka ʻai ʻana o nā momona momona ke hāʻawi i ke kōkua maoli i ka kaohi ʻana i nā pae kolesterol. O kahi laʻana:

• ʻO nā momona momona monounsaturated haʻahaʻa a me "ʻino" (low lipoprotein haʻahaʻa) kolesterol i ke koko ʻoiai e hoʻonui ana i ka "maikaʻi" kolesterol (lipoprotein kiʻekiʻe-kiʻekiʻena).
• Hiki i nā momona momona polyunsaturated ke hoʻohaʻahaʻa i nā triglycerides a me ka hakakā ʻana i ka mumū.
• I ka ʻaoʻao ʻē aʻe, hiki i nā momona momona ke alakaʻi i ke kiʻekiʻe o ke koko. ʻOi aku ka maikaʻi o nā momona TRANS no ka mea ʻaʻole lākou e hoʻāla wale i ka LDL "ʻino" kolesterol a hoʻoliʻiliʻi i ka maikaʻi o ka cholesterol.

Inā ʻeha ʻoe i ka maʻi maʻi maʻi a me ka maʻi kō, a i ʻole ka makaʻu i kā lākou hananamai hoʻololi i kāu papaʻai me ka nīnau ʻole ʻana i ke kauka.

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ʻO ka hopena o ka laina: Ehia nā momona o ka nui?

He aha ka nui o nā momona keu e pili i kou nohona, kaupaona, nā makahiki, a keu hoʻi mai ka mokuʻāina o kou olakino. Hāʻawi ke Kuhina o nā mahiʻai i kēia mau ʻōlelo aʻoaʻo no ka mākua maʻamau.

• ʻO ka nui o ka lawe ʻana i ka momona a hiki i 20-35% o ka lawe ʻana o ka calory i kēlā me kēia lā
• ʻO nā momona momona ʻaʻole ʻoi aku ma mua o 10% o nā calorie (200 calories no kahi papaʻai o 2000 kcal)
• ʻO nā momona TRANS ma lalo o 1% o nā calorie (2 gram i kēlā me kēia lā no kaʻai 2000 kcal)
• ʻAʻole ʻoi aku ʻo Cholesterol ma mua o 300 mg i kēlā me kēia lā

Eia nō naʻe, inā ʻoe e hopohopo e pili ana i ka maʻi maʻi ʻōpū, hōʻike ka ʻAhahui Puʻuwai ʻAmelika i kahi hoʻolālā like, e kaupalena ana i nā momona momona i 7% o nā calorie o kēlā me kēia lā (140 calories no kahi papaʻai o 2000 mau kalori).

Pehea e hahai ai i kēia mau ʻōlelo aʻoaʻo? ʻO ke ala maʻalahi e pani i nā momona momona a TRANS i kāu papaʻai me nā mono - a me nā momona polyunsaturated, a hoʻonui i ka ʻai ʻana o ka omega-3 fatty acid. E hoʻohana i nā kulekele aʻe e ʻike pono e ʻai wale ʻoe i nā momona momona.

Hoʻopili i kahi aloha me nā momona momona a hāʻawi i ko lākou maikaʻi mau loa

No laila, ua ʻike ʻoe e pono ʻoe e hōʻalo i ka momona momona a TRANS momona ... akā pehea e loaʻa ai nā momona monounsaturated, polyunsaturated a me omega-3 momona, a mākou e kamaʻilio ai i nā manawa āpau?

• Hana i kāu kākahu salakeke ponoʻī. ʻO nā lole salakeke kalepa i nā manawa a nui nā momona momona, nā kemikino hōʻino a hana ʻia me ka hana ʻia a me nā aila poino. E hana i kāu mau lole ponoʻī me ka ʻaila ʻoliva kiʻekiʻe kiʻekiʻe i kaomi ʻia, linseed a i ʻole sesame aila a me kāu mea kanu punahele.
• ʻO wai ka mea ʻoi aku ka maikaʻi: ka waiūpaka a i ʻole ka margarine? Loaʻa nā ʻaoʻao maikaʻi a me nā ʻaoʻao ʻino. No ka margarine, koho i ka palupalu a e hōʻoia i ka loaʻa ʻole o nā TRANS-fats a me nā aila mea kanu hydrogenated. ʻAʻole paha ʻoe e koho i ka pata a i ʻole ka margarine, e hoʻohana iā lākou me ka hoʻohaʻahaʻa a pale i ka hui ʻana me nā huahana ʻē aʻe. ʻO ka ʻaila ʻoliva - kahi hoʻololi ʻoi aku ka maikaʻi.
• Ninau ʻiʻo. ʻO ka pipi, ka puaʻa, ke keiki hipa a me nā huahana waiu he kiʻekiʻe i ka momona momona. E hōʻemi i ka hoʻohana ʻana i kēia mau huahana. I nā manawa a pau e hiki ai, koho i ka waiū a me ka paʻakai me ka momona haʻahaʻa. E ho'āʻo e hele i ka ʻiʻo wīwī, e koho pinepine i ka ʻiʻo keʻokeʻo ma mua o ka ʻulaʻula, no ka mea, ʻoi aku ka liʻiliʻi o ka momona momona.
• Mai hoʻāʻo e waiho i ka momona o ke kino, e hoʻomau he maikaʻi kona kaikea a. Inā hopohopo ʻoe i kou kaupaona a olakino puʻuwai a me nā kīʻaha koko, mai hōʻalo i nā momona i kāu papaʻai, e hoʻāʻo e hoʻololi i nā momona maikaʻi ʻole me ka maikaʻi. ʻO ke kumu paha ia he mea pono wale nō e hoʻololi i kekahi ʻano ʻiʻo āu e ʻai ai, nā pīni a me nā legume, e hoʻohana i nā aila mea kanu ma kahi o tropical (pāma, niu), kahi e loaʻa mau nā momona momona.
• E nīnau ʻoe i ka aila i moa ai kāu meaʻai. Ke ʻai ʻoe i loko o kahi cafe a hale ʻaina paha, e nīnau i ka mea lawelawe i ka ʻaila a lākou i hoʻohana ai. Inā he aila hydrogenated hapa ia, e hele koke i waho mai laila. E noi paha i nā meaʻai āu i kauoha ai i kuke ʻia me ka aila ʻoliva i loaʻa mau i nā hale ʻaina.

No ka ʻike hou aku e nānā i kahi wikiō ma lalo: