Hoʻohana pinepine ʻia ka aila kulina e ka poʻe hahai i ka meaʻai kūpono. He waiwai ia i nā momona maikaʻi a me nā antioxidants ikaika, akā i ka manawa like he nui ka calorie kiʻekiʻe. E noʻonoʻo pono i nā waiwai o ka aila kulina.
ʻOi aku ma mua o ka hapahā o ka nui o ka momona i loko o ka aila kulina, kokoke i 4 grams no ka punetune, he monounsaturated fatty acids. ʻO ka ʻai ʻana i nā meaʻai i loaʻa i kēia mau momona kekahi o nā mea maikaʻi loa āu e hana ai no ke olakino o kou puʻuwai. He kuleana ko ka monounsaturated fatty acid i ka hoʻohaʻahaʻa ʻana i ka lipoprotein haʻahaʻa haʻahaʻa, a i ʻole ka "kino" cholesterol.
ʻOi aku ma mua o ka hapalua o nā momona i loko o ka aila kulina, a i ʻole 7,4 grams no ka punetune, he mau momona polyunsaturated. Pono nā PUFA, e like me nā momona monounsaturated, no ka hoʻopaʻa ʻana i ka cholesterol a me ka pale ʻana i ka naʻau. Aia ka aila kulina i ka Omega-6 fatty acids, a me ka li'ili'i o Omega-3. ʻO kēia mau momona momona ka mea nui i ka meaʻai, no ka mea hiki ʻole i ke kino ke hana. Pono nā Omega-6s a me Omega-3s e hoʻemi i ka mumū a no ka ulu ʻana a me ke kamaʻilio ʻana o nā pūnaʻi lolo.
Ma muli o ke kumu waiwai o ka huaora E, hoʻokahi punetune o ka aila kulina i loaʻa ma kahi o 15% o ka haʻawina i ʻōlelo ʻia i kēlā me kēia lā. ʻO ka Vitamin E he antioxidant e hoʻokaʻawale i nā radical manuahi mai ke kino. I ka loaʻa ʻole o kēia huaora, e hoʻomau nā radical manuahi i nā cell olakino, e hoʻoulu ai i ka maʻi maʻi.
Ua hōʻike ʻia nā ʻaila ʻoliva a me ka ʻaila e hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol, hoʻomaikaʻi i ke koko, a ʻoi aku ka maikaʻi o nā koho no ka kuke ʻana, e like me ka noiʻi.
Ke hoʻohālikelike ʻia me ka kulina, ʻoi aku ka nui o ka ʻaila ʻoliva i ka nui o nā momona monounsaturated:
59% polyunsaturated fat, 24% monounsaturated fat, 13% saturated fat, ka hopena i ka ratio o ka unsaturated a saturated fat o 6,4:1.
9% polyunsaturated fat, 72% monounsaturated fat, 14% saturated fat, ka hopena i ka ratio o ka unsaturated a saturated fat o 5,8:1.
Ma muli wale nō o ka waiwai o ka aila kulina i nā mea hoʻoikaika kino, ʻaʻole ia he manaʻo e ʻai mau ia. He kiʻekiʻe ka ʻaila ʻaila i loko o nā calorie: hoʻokahi punetune e pili ana i ka 125 calories a me 13,5 grams o ka momona. Hāʻawi ʻia ʻo ka awelika o kēlā me kēia lā he 44-78 g o ka momona ma 2000 calories, hoʻokahi punetune o ka aila kulina e uhi i ka 30% o ka mālama ʻana i ka momona o kēlā me kēia lā. No laila, ʻoi aku ka waiwai o ka aila kulina i kāu ʻai. Eia naʻe, ʻaʻole ma ke kumu mau, akā i kēlā me kēia manawa.