Koho o ka aila pua pua, ʻaila ʻoliva, aila linseed a me nā mea ʻē aʻe

No laila, he aha ke ʻano o ka ʻaila maikaʻi no ka saladi, no ka palai? E noonoo kakou.

 

No ka saladi, pono ʻole ka ʻaila sunflower i hoʻomaʻemaʻe ʻole ʻia, kahi e mālama ʻia ai nā mea pono āpau i loaʻa mai ke ʻano. Akā kapu loa ka kuke ʻana me ia ʻaila. I ka wā o ka mālama ʻana i ka wela, haʻalele nā ​​mea pono āpau a loaʻa iā ia nā waiwai maikaʻi ʻole ma ke ʻano o nā carcinogens. No laila, ʻoi aku ka maikaʻi o ka palai i ka ʻaila sunflower i hoʻomaʻemaʻe ʻia. Akā, ma waho aʻe o ka ʻaila sunflower, ʻaila ʻoliva, ʻaila kulina, ʻaila soybean, a me ka ʻaila flaxseed he mea maʻamau.

E hoʻoholo mākou i ka pono o ka aila e ka ʻike o nā wai momona momona polyunsaturated i loko.

 

He hopena maikaʻi loa kēia mau waikawa i ka ʻōnaehana cardiovascular a he mea pono no ka pale ʻana i ka puʻuwai puʻuwai a me ke atherosclerosis. ʻO ka polyunsaturated acids e hoʻohaʻahaʻa i ke kiʻekiʻe o ka "cholesterol maikaʻi", hoʻomaikaʻi i ke kūlana o ka ʻili a me ka lauoho, a hoʻoikaika i ka ʻōnaehana pale. E like me ka mea o ka polyunsaturated fatty acids, ua māhele ʻia nā aila penei:

ʻO kahi mua - ka aila linseed - 1% o nā waikawa momona polyunsaturated;

Kahi 2 - kaʻaila sunflower - 65,0%;

Kahi 3 - ʻaila soya - 60,0%;

Kahi 4 - ʻaila kulina - 46,0%

 

Kahi 5th - aila ʻoliva - 13,02%.

ʻO kahi hōʻailona like nui ka ʻike o nā momona momona momona, ka mea i kū pono i ka hopena ma ka ʻōnaehana cardiovascular. No laila, ʻo ka ʻaila me ka mea liʻiliʻi o nā momona momona momona i manaʻo ʻia he olakino.

Kahi 1st - kaʻaila linseed - 9,6% nā waikawa momona momona;

 

Kahi 2 - kaʻaila sunflower - 12,5%;

Kahi 3 - ʻaila kulina - 14,5%

Kahi 4 - ʻaila soya - 16,0%;

 

Kahi 5th - aila ʻoliva - 16,8%.

Ua loli iki ka helu ʻana, akā naʻe, noho mau ke olonā flaxseed a me nā aila sunflower i nā wahi alakaʻi.

Eia nō naʻe, kūpono ke noʻonoʻo i kahi helu ʻē aʻe - ʻo ia ka helu o ka ʻike o ka huaora E. ʻO ka Vitamin E he antioxidant ikaika. ʻAʻole ia e hoʻomaikaʻi wale i ke ʻano o ka ʻili a pale i ka hoʻomohala ʻana o nā cataracts, akā hoʻolohi i ke kaʻina hana kahiko o nā cell a hoʻomaikaʻi i ka meaʻai cell, hoʻoikaika i nā paia o nā kīʻaha koko a pale i nā clots koko.

 

Heluhelu no ka ʻike vitamina E (ʻoi aku, ʻoi aku ka maikaʻi o ka hopena o ka aila):

Kahi 1st - ka ʻaila pua nānālā - 44,0 mg no 100 gram;

Kahi 2 - kaʻaila kulina - 18,6 mg;

 

Kahi 3 - ʻaila soya - 17,1 mg;

Kahi 4th - aila ʻoliva - 12,1 mg.

Kahi 5th - ʻaila linseed - 2,1 mg;

No laila, ʻo ka aila pono loa ka aila sunflower, aia ma ka wahi 2 e pili ana i ka ʻike o polyunsaturated a me saturated fatty acid a ma ka wahi 1st e pili ana i ka huaora E.

ʻĀ, no laila ʻoi aku ka piha o kā mākou helu helu, a ʻo ka loiloi o ka aila he maikaʻi ʻoi aku ka maikaʻi, e noʻonoʻo mākou i hoʻokahi hou pane lākiō - i ka aila maikaʻi no ka palai ʻana? Ma mua ua ʻike mua mākou he kūpono ka aila hoʻomaʻemaʻe no ka palai ʻana, akā he mea pono ke nānā aku i ka mea i kapa ʻia ʻo "helu ʻakika". Kuhi kēia helu i ka ʻike o nā waikawa momona manuahi i ka aila. Ke hoʻomehana, hoʻopau lākou a oxidize wikiwiki loa, e hōʻino ana i ka aila. No laila, ʻo ka haʻahaʻa o kēia helu, ʻoi aku ka kūpono o ka aila no ka palai ʻana:

Kahi 1st - ka aila sunflower - 0,4 (helu ʻakika);

Kahi 1st - aila kulina - 0,4;

Kahi 2 - ʻaila ʻaila - 1;

Kahi 3 - ʻaila ʻoliva - 1,5;

Kahi 4th - ʻaila linseed - 2.

ʻAʻole i manaʻo ʻia ka ʻaila linseed no ka palai ʻana, akā ua lawe hou ka ʻaila sunflower i ke alakaʻi. No laila, ʻo ka ʻaila maikaʻi loa ka sunflower, akā ʻo nā aila ʻē aʻe he nui nā mea pono a pono e hoʻohana like. No ka laʻana, ʻaʻole maopopo nā pōmaikaʻi o ka aila flaxseed i ka hoʻohui ʻana i ka nui o nā huaora (Retinol, tocopherol, B-group vitamins, vitamin K), aia i ka nui o nā polyunsaturated fatty acids i ʻāpana o ka vitamina F. (nā momona momona o ka ʻohana Omega 3 a me Omega-6). He kuleana koʻikoʻi kēia mau ʻakika i nā kaʻina olaola i loko o ke kino kanaka.

ʻO ka aila ʻoliva, ʻoiai makemake ka poʻe he nui iā ia, kokoke mau ia i nā wahi hope loa, e pili ana i ka ʻike o nā polyunsaturated a me nā momona momona momona, a me ka ʻike o ka huaora E. Akā hiki iā ʻoe ke palai, pono wale ʻoe e koho i ka aila i hoʻomaʻemaʻe ʻia.

ʻO ka aila ʻoliva i hoʻomaʻemaʻe ʻia e kapa ʻia ʻo "ka aila olala rafined", "ʻaila ʻoliva māmā", a me "aila ʻoliva maoli" a "aila ʻoliva". Mālamalama ia, me ka ʻono a me ke kala ʻemi iki.

E mālama pono i ka aila i nā kaona kūpono a noho ʻōpio a olakino hoʻi. Mai hoʻonui wale, no ka mea, 100 mau aila ʻaila i loaʻa i ka 900 kcal.

Waiho i ka Reply