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He aha nā mea momona a maikaʻi ʻole?
E ʻike kākou i nā momona maikaʻi no ke kino. ʻO ka momona kekahi o nā mea nui i ka meaʻai olakino. Nui ka poʻe i kuhi hewa ʻole i ka momona ka mea ʻino, no ka mea, ʻo ia ka calorie kiʻekiʻe loa, a ʻoki ʻia i kā lākou ʻai. Eia naʻe, ʻokoʻa nā momona: ʻino a olakino paha. A he mea nui kekahi o lākou no mākou.
ʻO kahi laʻana, me ka ʻole o ka omega-3 a me ka omega-6 fatty acid, hiki ʻole i ko mākou ola ʻana, a ʻaʻole e hoʻopili ʻia nā wikamina soluble momona inā ʻaʻole ʻoe e ʻai i nā meaʻai momona.
Hiki iaʻu ke ʻai i nā momona ʻoiai e lilo ana ka paona?
I ka wā ma mua, ʻo ke kumu o ka pono e hōʻemi i ka ʻai ʻana i ka momona i mea e lilo ai ke kaumaha, ʻo ka momona ka loaʻa ʻana o ka momona ma kahi o ʻelua mau calorie no ka gram o nā carbohydrates a i ʻole nā protein. ʻO ka ʻoiaʻiʻo, ʻo nā meaʻai e like me nā avocados, nā aila meaʻai, nā nati a me nā ʻanoʻano, a me nā iʻa ʻāhiu ʻaila e kōkua i ke kino e komo i ka momona i mālama ʻia. Hoʻonui lākou i ka ʻai, hoʻomāʻona a māʻona ma hope o ka ʻai ʻana, a hoʻomaikaʻi i kou ʻano.
ʻO ka ʻai ʻana i nā momona momona ʻoiai e lilo ana ka kaumaha ʻaʻole ia he olakino wale nō, akā he ana kūpono hoʻi. Hoʻoikaika nā momona olakino i nā ʻōnaehana pale a me nā maʻi puʻuwai, hoʻomaikaʻi i ka metabolism a me ka hana o ka lolo, hoʻihoʻi i ke kaulike hormonal a hoʻemi i ka hoʻoweliweli ʻino i nā ʻōnaehana o ke kino.
Ka papa inoa o nā meaʻai i loaʻa nā momona momona maikaʻi loa
ʻO ka lohi, ke aʻo ʻana i kahi kumuhana hoʻopaʻapaʻa a me ka noʻonoʻo ʻana i nā meaʻai i loko o nā momona olakino, ua hana wau i kaomi o nā ʻōlelo aʻoaʻo no kā lākou koho pololei:
1. Koho i nā waikawa momona omega-3. ʻO nā momona momona omega-3 pono e hakakā i ka mumū. ʻAʻole hiki i ke kino ke hana iā lākou iho, no laila pono ʻoe e kiʻi iā lākou mai ka meaʻai. ʻO nā kumu maikaʻi ʻo ka salmon wild, walnuts, a me nā hua chia. He mea nui loa ka mālama pono ʻana i kāu kumu omega-3 i ʻole lākou e oxidize a nalowale ko lākou mau waiwai pono. E heluhelu hou e pili ana i keia maanei.
E makemake wale i ka aila ʻoliva paʻi anu. ʻO ka hoʻomaʻemaʻe aila a i ʻole nā kaʻina hana e like me, no ka laʻana, ka ʻaila ʻaila me nā solvents, discoloration, deodorization (ke hoʻopau ʻia ka ʻaila ma ka distilling ʻana me ka mahu ma nā mahana ma luna o 230 degere), hydrogenation (kahi i hoʻohana nui ʻia ai ka hydrogen saturated trans fats i ka kuke ʻana). e hana i ka aila ʻaʻole pono wale no ke olakino, akā pinepine hoʻi i ka pōʻino. Mai makaʻu he momona ka ʻaila ʻoliva. ʻO ka ʻoiaʻiʻo, ʻo ka ʻaila ʻoliva kahi momona monounsaturated pono no ko mākou olakino. ʻAʻole i loko o nā meaʻino, akā i nā momona olakino.
2. Nānā i kahi ʻono momona. "Pono kekahi aila maoli e ʻono, kala a me ka pilau," wahi a Lisa Howard, ka mea kākau o The Big Book on Healthy Oils (ʻO ka puke nui o ke kuke olakino ). ʻO ka aila i hana nui ʻia a "hoʻomaʻemaʻe ʻia" he mea ʻono ʻole, aneane ʻaʻohe pilau a he kala aniani.
3. E nānā i ka maikaʻi o nā momona o nā holoholona. ʻO ka pata mai ka waiū o nā bipi i hānai ʻia me ka meaʻai maoli. ʻO Ghee kahi i wehe ʻia ai ka waiu paʻa me ka lactose a me ka casein. ʻO kēia nā kumu maikaʻi o ka momona holoholona.
4. Nānā i nā ʻano. ʻO ka aila ʻoliva, no ka laʻana, e hāʻawi i kahi maʻi olakino o ka oleocanthal, he antioxidant me nā waiwai anti-inflammatory i hōʻoia ʻia. Akā aia nā koho ʻē aʻe no nā aila mea kanu hiki ke hoʻohana ʻia ma kahi o ka aila ʻoliva: sunflower, sesame, linseed. Ma ka hoʻohui ʻana i ka avocado i ʻoki ʻia i ka salakeke, e kōkua ʻoe i kou kino e hoʻomoʻi maikaʻi i nā carotenoids mai nā meaʻai ʻē aʻe i loko o kēlā salakeke a hāʻawi i kahi nui o ka fiber a me ka protein.
Inā pili ʻoe i ka ʻōlelo aʻo e ʻai i nā momona maikaʻi no ka pohō kaumaha, a laila e hoʻomākaukau ʻoe i nā salakeke. E hoʻomanaʻo i ka ʻōlelo aʻoaʻo extravirginonly. ʻO ka ʻaila ʻoliva paʻi anu wale nō e mālama i kāna mau waiwai pono. Hōʻike kekahi mau haʻawina e hiki i ka ʻaila ʻoliva ke hakakā i kekahi ʻano maʻi kanesa, pale i ka maʻi diabetes, hoʻohaʻahaʻa i ke koko, hoʻoikaika i ka ʻōnaehana pale, hoʻomaikaʻi i ke olakino ʻili a hoʻolohi i ke kaʻina hana ʻelemakule. Akā ma luna o nā mea a pau, mahalo mākou i ka ʻaila ʻoliva no ka mea e hōʻemi nui ia i ka hopena o nā hahau a me nā puʻuwai puʻuwai, e pale ana i kā mākou ʻōnaehana cardiovascular mai atherosclerosis a me ka "kino" cholesterol. E pili ana i ka mea kiʻekiʻe o ka waika oleic, polyphenols a me ka vitamina antioxidant maoli E. A i ʻole e kuke i ka niu.
5. Nānā i ka maikaʻi o ke kumu momona. Inā mālama pono ʻole ʻia, hoʻokuʻu ka aila i nā kemikū e hana i ke kaumaha oxidative i loko o nā hunaola kanaka a hiki ke hoʻonāukiuki i nā maʻi degenerative. He mea nui nō hoʻi e koho i nā momona momona: hoʻopili pinepine ʻia nā toxins i nā momona a me nā aila.
6. Hōʻalo i nā wela kiʻekiʻe ke kuke ʻana. Inā wela ka ʻaila i ka mahana ma kahi e hoʻomaka ai e puhi, hana nā radical manuahi a me nā mea ʻona ʻē aʻe i loko.
No laila, e noʻonoʻo ana i nā ʻōlelo aʻoʻao kūpono āpau a me ke koho ʻana i kāu mea e ʻono ai, ʻo ia hoʻi, ka hoʻohui ʻana i ke kumumanaʻo a me ka hana, hiki iā ʻoe ke hoʻoholo no ʻoe nā momona hea ka mea pono loa no ke kino.