ʻO nā waikawa momona momona

I ke ao hou, holo wikiwiki ke ola me ka wikiwiki. ʻAʻole lawa ka manawa pinepine no ka hiamoe. ʻO ka ʻai wikiwiki, māʻona me ka momona, ka mea i kapa pinepine ʻia he meaʻai wikiwiki, ua aneane lanakila loa i kahi ma ka lumi kuke.

Akā mahalo i ka nui o ka ʻike e pili ana i ka nohona olakino, ua nui ka poʻe i huki ʻia i kahi nohona olakino. ʻO ka ʻōlelo ʻia, manaʻo nui ʻia ka momona momona e nā mea he nui ke kumu nui o nā pilikia āpau.

E noʻonoʻo pehea e kūpono ai ka manaʻo kaulana e pili ana i nā makaʻi o ka momona momona. I nā huaʻōlelo ʻē aʻe, he mea pono anei e ʻai i nā meaʻai e momona i ka momona momona?

Nā huahana me ka ʻike EFA kiʻekiʻe loa:

Kuhi ʻia i ka nui ma 100 g o ka huahana

Nā ʻano laulā o nā waikawa momona momona

Mai kahi manaʻo kemika o ka nānā, ʻo nā momona momona momona (SFA) nā mea me nā paʻa lōkahi o nā ʻāpana kalapona. ʻO kēia nā momona momona nui loa.

Hiki i nā EFA ke kumu maoli a i ʻole. ʻO nā momona artificial ka margarine, nā momona kūlohelohe - ka pata, ka momona, etc.

Loaʻa nā EFA i kaʻiʻo, ka waiū a me kekahi mau mea kanu mea kanu.

ʻO kahi hiʻohiʻona kūikawā o ia mau momona ʻaʻole e nalo i ko lākou ʻano paʻa i ka mahana o ka lumi. Hoʻopiha nā momona momona i ke kino o ke kanaka me ka ikaika a komo pū i ke kaʻina o ka hanana cell.

ʻO ka momona momona nā waikawa he butyric, caprylic, nylon, a me acetic acid. A ʻo stearic, palmitic, capric acid a me kekahi poʻe ʻē aʻe.

Hoʻokomo ʻia nā EFA i ke kino "i ka mālama" i ke ʻano o nā waihona momona. Ma lalo o ka mana o nā homone (adrenaline a me norepinephrine, glucagon, a pēlā aku), hoʻokuʻu ʻia nā EFA i loko o ke kahe o ke koko, e hoʻokuʻu ana i ka ikehu no ke kino.

Kōkua kōkua:

E ʻike ai i nā meaʻai me kahi momona momona momona, e hoʻohālikelike i kā lākou mau helu hoʻoheheʻe. E loaʻa i ka alakaʻi kahi ʻike kiʻekiʻe o nā EFA.

I nā lā a pau e makemake ai i ka momona momona

ʻO ka koi no nā ʻakika momona saturated ʻo 5% o ka nui o ka ʻai kanaka i kēlā me kēia lā. Manaʻo ʻia e ʻai i ka 1-1,3 g o ka momona no 1 kg o ke kaumaha o ke kino. ʻO ka koi no nā ʻakika momona saturated he 25% o ka nui o ka momona. Ua lawa ka ʻai ʻana i ka 250g o ka cheese cottage haʻahaʻa (0,5% momona), 2 mau hua, 2 tsp. ʻaila ʻoliva.

Hoʻonui ka pono no nā waikawa momona momona:

• me nā maʻi pulmonary like ʻole: tuberculosis, ʻano koʻikoʻi a holomua o ka pulumonia, bronchitis, nā wā mua o ka maʻi ʻaʻa maʻi;
• i ka wā o ka mālama ʻana i nā ʻōpū o ka ʻōpū, nā ʻeha duodenal, gastritis. Me nā pōhaku i loko o ke ake, ka ʻōpū a i ʻole ka ʻōpū;
• me ka hoʻoikaika kino ikaika;
• me ka hoʻopau pinepine ʻana o ke kino o ke kanaka;
• ke hiki mai ke kau anuanu a lilo ka ikehu i ka hoʻomehana ʻana i ke kino;
• i ka wā o ka hāpai ʻana a me ka hānai ʻana i ka waiū;
• mai nā kupa o ka North North.

E hoʻemi ka pono no ka momona momona:

• me ka nui nui o ke kaumaha o ke kino (pono ʻoe e hōʻemi i ka hoʻohana ʻana o nā EFA, akā ʻaʻole e kāpae loa iā lākou.);
• me ke kiʻekiʻe o ke kolesterol i loko o ke koko;
• maʻi maʻi maʻi
• maʻi diabet;
• me ka hoʻemi ʻana i ka hoʻohana ikehu o ke kino (hoʻomaha, hana sedentary, kau wela).

Digestibility o nā EFA

Hoʻopili maikaʻi ʻole ʻia ke kino e nā kino momona ʻo saturated. Pili ka ʻai ʻana o ia mau momona i ka hana wā lōʻihi o lākou i ka ikehu. ʻOi aku ka maikaʻi e hoʻohana i nā meaʻai i haʻahaʻa i ka momona.

E koho i ka ʻiʻo wīwī o ka moa, ka pipi, ka iʻa kūpono nō hoʻi. ʻOi aku ka maikaʻi o nā huahana dairy inā he haʻahaʻa ka haʻahaʻa o ka momona.

Nā kumu e hoʻopili ana i ka ʻike o ka EFA i ke kino

Ke pale nei i nā EFA e alakaʻi i ka hoʻonui i ke koʻikoʻi ma ke kino, no ka mea pono ia e nānā no nā mea pani mai nā kumuwaiwai ʻē aʻe i mea e synthesize i nā momona. No laila, he mea nui ka ʻai ʻana o ka EFA i ke alo o ka momona momona i ke kino.

Koho, mālama a me ka hoʻomākaukau ʻana i nā meaʻai i piha i nā waikawa momona momona

Ma hope o kekahi mau alakaʻi maʻalahi i ke koho ʻana, mālama ʻana, a me ka hoʻomākaukau ʻana i nā meaʻai e kōkua i ka mālama pono ʻana i nā momona momona momona.

1. 1 Inā ʻaʻole ʻoe e hoʻonui i ka lilo o ka ikehu, ke koho ʻana i ka meaʻai, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ka makemake i kēlā mau mea haʻahaʻa ka momona o ka momona. ʻO kēia ka mea e hiki ai i ke kino ke komo maikaʻi iā lākou. Inā loaʻa iā ʻoe kahi meaʻai i kiʻekiʻe i nā waikawa momona momona, a laila ʻoe e kaupalena wale iā ʻoe iho i kahi liʻiliʻi.
2. 2 E lōʻihi ka mālama ʻana i nā momona inā ʻoe e kāpae i ke komo ʻana o ka wai, ke kiʻekiʻe wela, ka mālamalama i loko o lākou. Ināʻole, hoʻololi nā waikawa momona momona i kā lākou hanana, kahi e alakaʻi ai i kahi deterioration i ka maikaʻi o ka huahana.
3. 3 Pehea e kuke pono ai i nā meaʻai me nā EFA? ʻO ka kuke ʻana i nā meaʻai momona i ka momona momona e pili ana i ka grilling, grilling, stewing and boiling. ʻOi aku ka maikaʻi ʻaʻole e hoʻohana i ka palai. Ke alakaʻi nei kēia i ka piʻi ʻana o ka calorie o ka meaʻai a hōʻemi i kāna mau waiwai pono.

Inā ʻaʻole ʻoe e komo i ka hana kino nui, a ʻaʻohe ou hōʻailona kūikawā no ka hoʻonui ʻana i ka nui o nā EFA, ʻoi aku ka maikaʻi o ka palena iki ʻana i ka ʻai o nā momona holoholona i kāu papaʻai. Paipai nā Nutristists i ka ʻoki ʻana i ka momona nui mai kaʻiʻo ma mua o ka kuke ʻana iā ia.

ʻO nā lā momona momona no ka nani a me ke olakino

ʻO ka lawe pololei ʻana o nā waikawa momona momona e nānā ʻoe i ke olakino a me ka nani. ʻO ka lauoho nani, nā kui kuʻi, ka maka maikaʻi, ka ʻili olakino nā hōʻailona pono āpau o ka nui o ka momona i ke kino.

He mea nui e hoʻomanaʻo he ʻEFA ka ikehu e pono ke hoʻolilo ʻana i mea e hōʻalo ai i ka hana ʻana i nā "mālama" pono ʻole. ʻO nā mea momona momona momona kahi mea pono o ke kino olakino a nani hoʻi!