Ianuali 8, 2014, Academy of Nutrition and Dietetics
Pono nā mākua olakino e loaʻa i ka 20 a 35 ka nui o kā lākou calories mai ka momona ʻai. Pono ʻoe e manaʻo e hoʻonui i kou ʻai ʻana i nā ʻakika momona omega-3 a kaupalena i kāu ʻai ʻana i nā momona saturated a trans, e like me nā alakaʻi hou mai ka US Academy of Nutrition and Dietetics.
Ua paʻi ʻia kahi pepa e hōʻike ana i nā hopena o nā momona momona i ke olakino o ke kanaka makua ma ka pukana o Ianuali o ka Journal of the Academy of Nutrition and Dietetics. Aia ka palapala i nā ʻōlelo aʻoaʻo no nā mea kūʻai aku ma ke kahua o ka ʻai ʻana i nā momona a me nā momona momona.
ʻO ke kūlana hou o ka Academy, ʻo ia ka momona ʻai no ke kanaka makua olakino e hāʻawi i ka 20 a 35 ka nui o ka ikehu, me ka hoʻonui ʻana i nā ʻakika momona polyunsaturated a me ka hoʻemi ʻana i ka lawe ʻana i nā momona momona a trans. Paipai ka Academy i ka ʻai mau ʻana i nā nati a me nā ʻanoʻano, nā huahana waiu momona haʻahaʻa, nā mea kanu, nā huaʻai, nā kīʻaha piha, a me nā legumes.
Ke ho'āʻo nei ka poʻe Dietitians e kōkua i ka poʻe kūʻai e hoʻomaopopo he ʻoi aku ka maikaʻi o ka ʻai ʻokoʻa, kaulike ma mua o ka ʻoki wale ʻana i ka momona a hoʻololi ʻia me nā ʻakika, no ka mea, hiki ke hoʻopilikia maikaʻi ʻia ke olakino o ka ʻai nui ʻana o nā meaʻai i hoʻomaʻemaʻe ʻia.
He ʻōlelo ka Academy Position Paper i ka lehulehu e pili ana i ka pono e ʻai pono:
• ʻO kahi ala maʻalahi a maikaʻi hoʻi e hoʻomaikaʻi ai i kou olakino, ʻo ia ka ʻai ʻana i nā nati a me nā ʻanoʻano hou aʻe a ʻai i nā mea ʻai liʻiliʻi a me nā meaʻai i hana ʻia. • ʻO ka momona ka meaʻai pono, a ʻo kekahi mau ʻano momona, e like me omega-3 a me omega-6, he mea nui ia no ke olakino maikaʻi. No kēia a me nā kumu ʻē aʻe, ʻaʻole ʻōlelo ʻia ka ʻai haʻahaʻa momona. • He kumu maikaʻi loa ka limu i nā omega-3, e like me nā hua flax, walnuts, a me ka ʻaila canola. • He hopena koʻikoʻi ka nui a me ke ʻano o ka momona i ka meaʻai i ke olakino a me ka ulu ʻana o ka maʻi. • Hāʻawi nā meaʻai like ʻole i nā ʻano momona like ʻole. ʻO kekahi mau momona e hoʻomaikaʻi i ko mākou olakino (ʻo nā omega-3 e kōkua i ka puʻuwai a me ka lolo) a he mea ʻino kekahi no kou olakino (hoʻonui ka momona trans i nā kumu pilikia no ka maʻi puʻuwai).