ʻOiai ʻo kekahi o mākou e pili ana i nā momona me nā mea ʻino loa, ʻike ʻia kekahi o lākou e nā waiwai olakino maikaʻi loa. ʻO ka aila meaʻai he kumu ia o nā waikawa momona unsaturated, e hāʻawi i ke kino me ka pale mai ka ulu ʻana o ka maʻi kanesa a me nā maʻi cardiovascular. Ma nā papa hale kūʻai hiki iā mākou ke ʻike i nā ʻano ʻaila he nui, e like me ka rapeseed, ka sunflower, soybean a me ke kulina. ʻO wai ka mea olakino a he aha ka mea e makaʻala ai i ke kūʻai ʻana i ka aila?
Ma mua o ke kūʻai ʻana i ka aila, pono mākou e nānā mau i ka lepili e hōʻoia ʻaʻole ia ma mua o ka lā maikaʻi loa. I ka manawa like, pono e mālama pono ʻia i loko o ka hale kūʻai (hiki ke ʻike ʻia nā lula mālama ma ka ʻeke), a ʻoi aku ka nui o ka ʻike ma ka lepili e pili ana i kona haku mele ʻana a me ke ʻano kaomi ʻana, ʻoi aku ka maikaʻi. A laila ke hana nei mākou i kahi ʻaila ʻoi aku ka maikaʻi. Mai kūʻai aku i ka aila i mālama pono ʻole ʻia a i ʻole ka liʻiliʻi o ka ʻike ma ka lepili. Aia kekahi lula e pili ana i nā huahana maikaʻi loa no ka palai a me ka kuke ʻana, ʻo ia nā mea momona momona monounsaturated, a ʻo nā mea me ka polyunsaturated fatty acids e hoʻohana wale ʻia i ke anuanu, e laʻa no ka salakeke.
No ke aha ʻoe e ʻai ai i ka aila?
- Loaʻa iā lākou nā momona momona monounsaturated, nona ka hoʻohana ʻana e hōʻemi i ka pilikia o ka atherosclerosis a me ka hypertension. No ka mea, hoʻoponopono lākou i ke kiʻekiʻe o ka cholesterol i loko o ke koko ma o ka hoʻonui ʻana i ke kiʻekiʻe o ka hapa HDL maikaʻi a me ka hoʻohaʻahaʻa ʻana i ka hapa ʻino, ʻo ia hoʻi ʻo LDL.
- He kumu lākou o ka omega-3 a me ka omega-6 fatty acids.
- Loaʻa iā lākou ka huaora E, i kapa ʻia ʻo ka vitamina o ka ʻōpio ma muli o kāna hopena antioxidant (hoʻopau ia i nā radical manuahi, pale i ka ʻelemakule a me ka hoʻokumu ʻana i ke kanesa).
ʻO nā ʻano aila a me kā lākou waiwai
ʻO kekahi o nā aila kaulana loa puaʻa, ʻike ʻia e kahi ʻono ʻoluʻolu, ʻala a me ke kala gula. Loaʻa iā ia ka nui o ka omega-6 fatty acids a me kahi liʻiliʻi o omega-3. ʻOi aku ka hoihoi, ʻo ka ʻaila sunflower ka nui o ka huaora E, ʻoi aku ma mua o ka ʻaila ʻoliva, i manaʻo ʻia e ka poʻe he nui ke ʻano o ka ʻaila olakino. ʻAʻole ia e kūpono no ka palai lōʻihi a me ka kuke ʻana ma luna o 100 degere, no laila, mai hoʻomāhuahua i ka mahana i ka wā e hoʻohana ai, e hana maikaʻi nō hoʻi ia ma ke ʻano he mea hoʻohui i nā salads a me nā kīʻaha.
ʻO kekahi ʻano ʻike maʻamau a hoʻohana ʻia ʻaila kāpae, ka mea i loaʻa i ka vitamin E, omega-3 acids, a ma ka manawa like e noho hou no ka manawa lōʻihi. ʻAʻole makaʻu ʻo ia i nā wahi lā a me nā mahana kiʻekiʻe. Ma waena o nā aila, ʻike ʻia ia e ka ʻike o nā momona momona monounsaturated. He olakino maikaʻi loa ia a kūpono i ka palai, ka kuke ʻana, ka salakeke a me nā "paʻakikī" ʻē aʻe.
Ma waena o nā ʻaila ʻē aʻe i ʻike ʻole ʻia, pono e haʻi ʻia sesame. He kumu ia o ka polyunsaturated a me ka monounsaturated fatty acids, ua ʻike ʻia e ke kūpaʻa kiʻekiʻe i ka māmā a me ka mahana, e like me ka rapeseed, no laila kūpono ia no ka ʻai ʻana i ke anu, a me ka ʻai ʻana a i ʻole ka kuke ʻana i nā mahana kiʻekiʻe. He ʻala ʻoluʻolu, ikaika loa ka sesame.
ʻO ka mea aʻe ma ka papa inoa kāʻala soya, he nui ka omega-6 a me ka nui o ka omega-3. He kūpono ia no ka kuke ʻana, nā salakeke, nā ʻuala a me ka palai, akā ʻaʻole lōʻihi. E kūpono ia i nā wahine i ka wā menopause, no ka mea, aia nā phytoestrogens waiwai, e like me nā estrogens wahine. Eia kekahi, hiki i ka lecithin ke hoʻomaikaʻi i ka hana o ka ate, a me ka hoʻomanaʻo a me ka noʻonoʻo.
ʻO ka laʻana hope loa aila kulina, he nui ka omega-6 a me ka omega-3 liʻiliʻi. He kumu maikaʻi ia o nā huaora E a me A, akā pono e hoʻohana i ke anu. ʻAʻole maikaʻi ia no ka ʻai ʻana, no ka mea, e nalowale ana kona mau waiwai a hoʻoneʻe koke ʻia, no laila pono e hoʻohui ʻia i ka kuke ʻana, nā ʻuala a me nā salakeke.