He mea nui ka momona no ke kino; ʻo ia ka macronutrient ʻoi loa ka ikehu i ka hānai kanaka. No nā momona nā ʻano, ka ʻono a me ka ʻaʻala o ka meaʻai, a i ke kino lawelawe lākou i nā pale pale ma waena o nā meaola, hoʻomehana i ke kino a he ʻāpana o kēlā me kēia cell i ke kino.
Hōʻike ka nui o nā papaʻai i ka hoʻoliʻiliʻi momona i ka papaʻai, a me kēlā me kēia ʻano momona. Manaʻo kuhihewa ka poʻe he maikaʻi ka momona no ka mea ʻoi aku ka nui o ka lawe ʻana o ka calorie. Eia nō naʻe, ʻokoʻa nā momona: ʻino a olakino paha. A ʻo kekahi o lākou he mea nui ia no mākou. ʻO kahi laʻana, me ka ʻole o ka omega-3 a me ka omega-6 fatty acid, hiki ʻole ke ola. ʻAʻole e hoʻopili iki ʻia nā wikamina ʻaihue momona inā ʻaʻole ʻoe e ʻai i nā meaʻai momona. Ma ke ala, ʻokoʻa ka ʻaʻā a me nā protein, ʻo ka papa inoa glycemic o nā momona he ʻole, no laila ʻaʻole lākou e hoʻāla i ke kō i ke kō. ʻOiai, ʻoiaʻiʻo, ʻoiai me nā momona momona, ʻaʻole pono ʻoe e hoʻonui. ʻO ka papaʻai he 20-30% momona ka mea i manaʻo ʻia he kūpono no kahi makua olakino. A mai hopohopo ʻoe, ʻaʻole ia he manaʻo e ʻai ʻoe i ka waiūpaka, ka kirīmiwa a me ka ʻiʻo momona ... e hoʻomaopopo ai i nā momona āu e pono ai e hoʻopau i kēia 20-30%, e hoʻomaopopo kākou i ko lākou ʻano.
Māhele ʻia nā momona i nā hui aʻe:
- unsaturated
- māʻona,
- transgender.
Unsaturated momona (a, i ka huli, ua māhele ʻia i monounsaturated a polyunsaturated)
ʻIke ʻia kēia mau momona i loko o nā iʻa, nā nati, nā flaxseeds, nā avocados, nā ʻoliva, nā ʻanoʻano sesame, nā ʻumeke, nā ʻano pua sunflower, a kokoke i nā aila mea kanu a pau. ʻO nā momona momona polyunsaturated ka omega-3 nui a me nā momona omega-6 no mākou. ʻAʻole hana ʻia e ke kino o ke kanaka a komo wale iā ia me ka meaʻai a i ʻole nā mea hoʻopili.
No ka hoʻomohala maʻamau a me ka hana ʻana o ke kino, pono kokoke ka lakio o omega-3 i nā momona omega-6 i ka 1: 1. Eia nō naʻe, ʻo kēia lakio i ka papaʻai o ka poʻe Komohana he 1:25 mau ka makemake o ka omega-6! Hiki ke hōʻino nā hopena o kēia kaulike ʻole.
ʻAe, i mea e ola ai, pono mākou i kekahi mau momona omega-6, akā hiki iā lākou ke hoʻoulu i ke kino, kahi e alakaʻi ai i nā maʻi kūlohelohe. ʻO ka Omega-3, ma ka ʻaoʻao ʻē, pale aku i ka puhū. Mālama i ka lakio olakino o nā momona omega-3 (iʻa momona, flaxseeds, hua chia) a me nā momona omega-6 (walnuts, nā hua ʻume a me nā hua pua pua pua, ʻo ka hapa nui o nā aila mea kanu) mea nui i ka mālama ʻana i ke olakino a me ka lōʻihi.
Ma waho aʻe o ke kaulike o ka omega-3 a me ka omega-6 fatty acid, ʻaʻole pono e poina kekahi e pili ana i nā momona monounsaturated, i pono e hoʻopili ʻia i ka papaʻai o kēlā me kēia lā. Ua loaʻa i ka Nurse's Health Study ʻo nā wahine e ʻai ma ka liʻiliʻi i kahi mau nati o ka lā i ka liʻiliʻi e hoʻomohala i ka maʻi ʻaʻai a me nā maʻi puʻuwai, a Paipai ka Harvard School of Public Health i ka ʻai ʻana i nā ʻalemona, nā hazelnut, nā pecan, nā hua ʻumeke, nā ʻanoʻano sesame.
ʻO nā momona momona
Nui nā momona momona i ka ʻiʻo (pipi, puaʻa, hipa), nā huahana waiū holoʻokoʻa (butter, cheese, milk, ice cream), ʻili moa, a me kekahi mau meaʻai mea kanu (niu, aila niu, ʻaila pāma, a me ka ʻaila pāma).
Aia i loko o ka papa ʻaina Komohana kahi ʻoi aku o ka momona momona, a hiki ke hōʻeha i ke kino, no ka laʻana, hiki ke alakaʻi i ka maʻi metabolic, ʻano II diabetes, momona a me atherosclerosis. ʻO kaʻoki ʻana i ka momona momona i ka papaʻai e hoʻomaikaʻi ai i ke olakino no ka hapanui o ka poʻe.
Eia naʻe, ʻaʻole hoʻopōʻino ka momona momona a pau i ke kino. Loaʻa iā lākou nā waiwai pono (e laʻa me ka aila niu i manaʻo ʻia he superfood e nā mea he nui), no laila e koe ka nui o ka momona momona i ka papaʻai. Paipai ka American Heart Association ʻaʻole ʻoi aku ma mua o 20 gram o ka momona momona i kēlā me kēia lā.
Kūleʻa ka momona trans i kekahi nui
Ua hana nā mea hana meaʻai i kahi hui o nā momona i loko o nā laboratories i ʻoi aku ka maikaʻi no kā lākou ʻoihana kalepa ma mua o ko mākou olakino. ʻIke ʻia e like me nā waikawa momona trans, hoʻolālā ʻia lākou e hoʻolako i nā waha waha, waha waha, a me nā ʻano kuke e like me nā momona kūlohelohe. Akā ʻoi aku ka liʻiliʻi o kēia mau momona hana a lōʻihi ke ola.
I ka wā o hydrogenation, "pumped" ka hydrogen i loko o nā momona mea kanu wai, e hopena ana i kekahi mea e like me ka momona momona, akā ʻoi aku ka weliweli i ke olakino. I ka manawa like, nalowale nā mea momona momona a pau, nā wikamina, nā minelala a me nā mea pono ʻē aʻe, ʻoiai nā kemikona ʻona i hoʻohana ʻia i ka hana ʻana a me nā hopena mai ka hoʻomehana wela hiki ke hoʻomau.
ʻIke ʻia nā trans fatty acid, no ka laʻana, i ka margarine, a loaʻa pū i nā meaʻai wikiwiki, e like me nā fries Farani, a me nā mea kālua ʻia i kalai ʻia, nā ʻāpana a me nā mea ʻai māmā ʻē aʻe. Hoʻopilikia ka ʻai ʻana o ia mau momona hana pilikino i nā kaʻina hana detoxification i loko o ko mākou kino, hoʻonui i nā pae testosterone, hoʻonui i ka makaʻu o ka hoʻomohala ʻana i nā maʻi puʻuwai, metabolic syndrome, a me ka maʻi kō II. ʻOi aku ka weliweli o nā momona trans ma mua o nā momona momona no ka mea hoʻonui lākou i ka maikaʻi o ka cholesterol a hoʻohaʻahaʻa i ka kolesterol maikaʻi. Weliweli loa nā trans trans i ka hopena o ka makahiki i hala, ua hoʻomaka ka US Food and Drug Administration i kahi hana e pāpā i ka hoʻohana ʻana o nā momona trans i ka meaʻai.
No ka hoʻohaʻahaʻa ʻana i ke komo ʻana o nā momona momona i loko o kou kino, paipai wau i kēia:
- e hōʻalo i ka meaʻai palai hohonu;
- hemo i ka momona mai kaʻiʻo ma mua o ka kuke ʻana, hemo i ka ʻili mai ka manu moa;
- hoʻomoʻa, ʻai, a moa moa paha, iʻa, a i ʻole nā ʻiʻo wīwī
- e hoʻoneʻe i ka momona i hana i ka wā o ka kuke ʻana i kaʻiʻo a me ka iʻa;
- Hoʻohui wale i kahi momona o ka momona / aila i ka meaʻai a hōʻalo loa iā ia;
- koho i nā ʻano kuke olakino olakino: nā mea kanu mahu a i ʻole nā mea kanu hoʻomākaukau me ka hoʻohana ʻole ʻana i ka aila;
- hoʻohana i nā mea kanu a i ʻole marinades me ka ʻole o ka aila e hoʻohui i ka ʻono i ka meaʻai
- I mea e pale ʻole ai i nā kaulike ʻole o ka omega-3 / omega-6, e hoʻohana i ka aila flaxseed ma kahi o ka ʻoliva a me ka aila sunflower (he koho ko kēia pou no nā sausa no nā salakeke me ka aila flaxseed);
- hoʻokaʻawale i kāu papaʻai: ʻai i nā nati, nā ʻanoʻano, mai poina e pili ana i ka avocado superfood;
- e hōʻalo i nā mea i loaʻa nā momona trans: nā pōpō, nā ʻāpana, nā mea ʻai māmā… ma ka laulā, nā mea i hana ʻole ʻia me nā mea hana holoʻokoʻa ma mua koke o ka ʻai ʻana?
Sources:
Ke Kula Nui o Harvard no ke olakino lehulehu
American Heart Hawaii