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Ua aʻo lōʻihi nā Nutristists e hoʻokaʻawale ma waena o nā momona olakino a maikaʻi ʻole. ʻIke kikoʻī ʻia ma aneʻi i nā meaʻai me kahi kiʻekiʻe o nā mon fatsaturated fatty acid (MUFA). Paipai nā loea i ke kūkulu ʻana i kahi papaʻai e hoʻomaikaʻi ai i ke olakino a hoʻemi i ka nui o ka pūhaka, me ka hoʻokomo obligatory o ia mau momona.
Nā meaʻai kiʻekiʻe i nā momona monounsaturated:
Kuhi ʻia i ka nui ma 100 g o ka huahana
Nā ʻano laulā o nā momona momona monounsaturated
He mau momona momona nā MUFA kahi i ʻae ʻia ai ma mua o hoʻokahi ka hoʻopili kalapona pālua i loko o ke ʻano mole.
ʻO nā momona momona hoʻokahi kahi ʻano koʻikoʻi e wehewehe ai. I ke ana wela o ka lumi, loaʻa iā lākou kahi hanana wai, akā mānoanoa i ka emi ʻana o ka mahana.
ʻO ka lunamaka kaulana loa o nā monounsaturated fatty acid (MUFA) he oleic acid (omega-9), i loaʻa i nā nui o ka aila ʻoliva.
Hoʻohui ʻia, pili nā MUFA i nā palmitoleic, erucic, eicosenic, a me nā aceterucic acid. A ʻumikūmākahi mau mea ʻoi aku ka liʻiliʻi o ka monounsaturated fatty acid.
Manaʻo nui ʻia nā momona monounsaturated i nā mea pono no ke kino. Ma muli o kā lākou hoʻohana pololei ʻana, hiki iā ʻoe ke pakele i ke koko kiʻekiʻe o ke koko, hoʻomaikaʻi i ke kani vascular, pale i ka puʻuwai a i ʻole hahau.
ʻOi aku ka waiwai o nā aila mea kanu no ke kino inā ʻaʻole kuke akā hoʻohana ʻia i nā salakeke.
E akahele, ka ʻaila rapese!
ʻIke ʻia ʻaʻole like nā momona olakino āpau i nā pono olakino like. E like me nā lula, aia kekahi mau hoʻokoe…
ʻO ka mea nui nui o ka waikawa erucic ke alakaʻi aku i ka ʻaihue o ka momona momona. ʻO ka aila Rapeseed, no ka laʻana, aia ma kahi o 25 pākēneka erucic acid.
I kēia mau lā, ma o nā hana a nā mea hānai, ua hoʻomohala ʻia kahi ʻano hou o ka rapeseed (canola), a ʻokoʻa ka mea ma mua, he 2% wale nō ka waikawa erucic. Ke hoʻomaka nei nā hana hou o nā wahi koho ma kēia wahi. ʻO kā lākou hana ka hōʻemi i ka nui o ka acid erucic i kēia mea kanu aila.
ʻO ke koi momona momona o kēlā me kēia lā
Ma waena o nā ʻano momona āpau e pau ai, pono nui ke kino o ke kanaka no nā momona momona. Inā mākou e lawe i 100% nā momona āpau e pono ai ke kino, a laila hoʻololi ʻia he 60% o ka papaʻai pono i nā momona monounsaturated. ʻO ka maʻamau o kā lākouʻai ʻana no kahi kanaka olakino, ma ka awelika, he 15% o ka ʻike calorie o ka huinaʻai.
ʻO ka helu pono ʻana o ka helu ʻai o kēlā me kēia lā o ka MUFA e noʻonoʻo nei i ke ʻano o ka hana maʻamau a ke kanaka. He mea nui kāna kāne a me kona mau makahiki. ʻO kahi laʻana, ʻo ke koi no ka momona monounsaturated ʻoi aku ka kiʻekiʻe no nā wahine ma mua o nā kāne.
Hoʻonui ka pono no ka momona momona monounsaturated:
- ke noho nei i kahi anu;
- no ka poʻe e hana nui nei i nā haʻuki, e hana nei i ka hana nui i ka hana ʻana;
- no nā keiki liʻiliʻi i ka wā o ka hoʻomohala hana;
- i ka hihia o ka hoʻohaunaele o ka ʻōnaehana cardiovascular;
- ʻoiai i nā wahi maikaʻi ʻole kaiaola (pale ʻana i ka maʻi ʻaʻai);
- no nā mea maʻi me ka maʻi diabetes type 2.
E hoʻemi ka pono no ka momona momona.
- me nā huehue maʻi maʻi;
- no ka poʻe e neʻe iki;
- no ka hanauna makua;
- me nā maʻi gastroenterological.
Digestibility o nā momona momona monounsaturated
Ke hoʻopau nei i nā momona momona, pono ʻoe e hoʻoholo pololei i kā lākou nui i ka meaʻai. Inā maʻamau ʻia e hoʻohana i nā momona monounsaturated, a laila maʻalahi a maʻalahi ʻole ke kaʻina o kā lākou asimilation e ke kino.
Nā waiwai kūpono o nā momona monounsaturated, ko lākou hopena i ke kino
ʻO nā momona momona monounsaturated kahi ʻāpana o ke ʻano o nā membrane pūnaewele. Komo lākou i nā hana metabolic, e alakaʻi ai i ka hana hoʻohui maikaʻi o nā meaola holoʻokoʻa. Hōʻoki i nā momona momona i kū mai a pale i ka nui o ke kōkō mai ka hana ʻana.
ʻO ke kūlike kaulike o nā momona MUFA e kōkua i ka pale ʻana i ka atherosclerosis, hopu koke ʻia ka naʻau, hoʻemi i ka makaʻu o ka maʻi ʻaʻai, a hoʻoikaika i ka ʻōnaehana pale.
ʻO kahi laʻana, ʻo ka ʻoiko oleic a me nā palmitic acid i kaulana loa i loaʻa nā ʻano cardioprotective. Hoʻohana pono ʻia lākou i ka pale a me ka mālama ʻana i nā maʻi maʻi maʻi. Hoʻohana ʻia ka Oleic acid i ka mālama ʻana i ka momona.
ʻO ka hana nui o nā momona monounsaturated e hoʻonā i nā kaʻina hana metabolic i ke kino. ʻO ka nele o nā momona monounsaturated no ke kino e hoʻopiha ʻia me ka hōʻino ʻana o ka hana o ka lolo, ka hoʻohaunaele ʻana o ka ʻōnaehana cardiovascular, a me ka hōʻino ʻana o ka maikaʻi.
Kōkua kōkua:
ʻOi aku ka makemake o nā momona monounsaturated no ka palai ʻana. No laila, paipai nā mea ʻai meaʻai i nā mea aloha i nā ʻāpana crispy e kūʻai i ka ʻoliva a me ka aila peanut no kēia mau kumu. Nā pōmaikaʻi - nā loli liʻiliʻi i ke ʻano o ka huahana ke hōʻike ʻia i nā mahana wela.
Ka launa pū me nā mea ʻē aʻe
ʻO ka ʻai ʻana i nā momona monounsaturated me nā meaʻai e waiwai ana i nā huaora A hiki ke hoʻoheheʻe ʻia ka momona, hoʻomaikaʻi ka lawe ʻana i nā meaola.
Nā hōʻailona o ka nele o nā momona monounsaturated i ke kino
- nā haunaele i ka hana o ka ʻōnaehana ʻōiwi;
- hōʻino o ka ʻili, aniani;
- nā kui kui a me ka lauoho;
- maikaʻi ʻole ka nānā ʻana, hoʻomanaʻo ʻana;
- ke ʻano o nā maʻi o ke ʻano autoimmune;
- hōʻeha i ka ʻōnaehana cardiovascular;
- hoʻonui ka nui o nā kōkōkō i loko o ke koko;
- maʻi metabolic;
- nā ʻōuli ʻē aʻe o ka nele o nā wikamina hiki ke hoʻonā ʻia ka momona.
Nā hōʻailona o ka momona monounsaturated nui i ke kino
- huʻi ʻili huehue;
- nā pilikia o ka ʻōpū;
- hoʻonui ʻia ka ʻili aila.
Nā kumu e hoʻopili ana i ka ʻike o ka MUFA i ke kino
No ka hoʻopiha hou ʻana i nā mālama o nā momona monounsaturated, pono ʻoe i ka papaʻai kaulike me ka lawa o ka ʻike o ka hope. Ma hope o nā mea āpau, ke kumu nui o kā lākou lawe ʻana i ka meaʻai.
ʻO nā momona momona monounsaturated i ke kaua no ka lahilahi a me ka nani
Pono e hoʻopili ʻia nā momona monounsaturated i ka papaʻai no ka pohō kaumaha. Kōkua lākou e hoʻonui i ke kino me nā mea pono, e hāʻawi ana i ka ikaika o ke kino no ka hoʻonui ʻana i ke koʻikoʻi.
Hoʻohui ʻia, hāʻawi nā momona momona ʻole i kēia hui i ka haʻihaʻi wikiwiki ʻana o nā momona momona, kahi e ʻoi aku ai ka momona inā ʻoi aku ka nui ma mua o ka maʻamau.
Ua hōʻike ʻia nā noiʻi e hāpai ana ka ʻakika oleic i ka haki ʻana o ka momona o ke kino. ʻO ka ʻai ʻana i nā aila maoli i waiwai i nā momona monounsaturated e kōkua e hoʻomaikaʻi i ka helehelena. Hoʻomaka ka lauoho a me nā kui e hoʻomālamalama i ke olakino a me ka nani.
ʻO ka "diet Mediterranean" kaulana, waiwai i nā momona monounsaturated, ʻae ʻaʻole e lawe koke i ke kiʻi i ke ʻano, akā hāʻawi pū kekahi i ka wikiwiki wikiwiki o ka meaola holoʻokoʻa. ʻO nā ʻoliva, nā nati, nā aila mea kanu, nā huaʻai hou a me nā iʻa e hana i kāu ʻōnaehana meaʻai ke olakino a ʻono hoʻi.