Nā momona momona ʻole

I kēia lā, loaʻa iā mākou ka ʻike nui e pili ana i nā momona olakino a maikaʻi ʻole, nā pālua meaʻai, a me nā dosages a me nā manawa e paipai ʻia e hoʻopau iā lākou no nā pono olakino keu.

Wahi a ka ʻikepili i ʻae ʻia i kēia lā, ʻike ʻia nā waikawa momona unsaturated i alakaʻi ma waena o nā momona e pili ana i ka ʻike o nā mea pono.

Hoihoi kēia:

• Ua pāpālua ka nui o nā poʻe ʻAmelika nui loa i nā makahiki he 20 i hala aku nei, i kūlike me ka hoʻomaka ʻana o ka "low fat Revolution" i ka United States!
• Ma hope o nā makahiki o ka nānā ʻana i nā holoholona, ​​ua hoʻoholo ka ʻepekema i ka pau ʻole o ka momona i ka papaʻai e alakaʻi ai i kahi hōʻemi o ke ola.

Nā meaʻai me ka momona momona ʻole kiʻekiʻe:

Kuhi ʻia i ka nui ma 100 g o ka huahana

Nā ʻano laulā o nā momona unsaturated

ʻO nā momona momona ʻole kahi hui o nā meaola kūpono no ke kūkulu ʻana i nā pūnaewele i loko o ko mākou kino a me ka hoʻoponopono ʻana i nā hana metabolic.

ʻO nā momona momona ʻole ka mea mua ma waena o nā mea pā o ka ʻai olakino. Hoʻopili kēia i nā monounsaturated a me polyunsaturated fatty acid.

Aia ka ʻokoʻa ma waena o nā momona momona ʻole a me nā ʻano momona ʻē aʻe i kā lākou ʻano kemika. ʻO ka hui mua o nā unsaturated fatty acid he hoʻokahi kāʻei paʻa i kāna ʻano, ʻo ka lua a ʻoi aku paha.

ʻO nā lālā kaulana loa o ka ʻohana unsaturated fatty acid ʻo ka omega-3, omega-6, a me ka omega-9 momona. ʻO ka mea i ʻike nui ʻia he arachidonic, linoleic, myristoleic, oleic a me nā palmitoleic acid.

ʻO ka maʻamau maʻamau nā wai momona unsaturated. ʻO ka ʻokoʻa ka aila niu.

ʻO nā aila mea kanu ke kuhikuhi pinepine ʻia i nā meaʻai momona i nā momona momona ʻole. Akā, mai poina e pili ana i ka iʻa iʻa, kahi līlī liʻiliʻi, kahi e hui pū ʻia ai nā momona unsaturated me nā mea momona.

I nā meaʻai mea kanu, ma ke ʻano he kānāwai, ua hui pū ʻia nā waikawa momona polyunsaturated me nā monounsaturated. I nā huahana holoholona, ​​hui pinepine ʻia nā momona unsaturated me nā momona momona.

ʻO ka hana nui o nā momona unsaturated ke komo i ka momona momona. I kēia hihia, hiki i ka haki ʻana o ka kolesterol i loko o ke koko. Hoʻokomo maikaʻi ʻia nā momona momona ʻole e ke kino. ʻO ka ʻole a me ka ʻole o kēia ʻano momona e alakaʻi i ka hoʻohaunaele ʻana o ka lolo, ka hōʻino ʻana o ka ʻili.

Koi momona momona ʻole o kēlā me kēia lā

No ka hana maʻamau o ke kino o kahi kanaka olakino e alakaʻi i kahi nohona hana, pono ʻoe e ʻai a 20% o nā momona unsaturated mai ka huina o ka calorie o ka papaʻai.

Ke koho ʻana i ka meaʻai i nā mākeke nui, hiki ke heluhelu ʻia ka ʻike e pili ana i ka momona o ka huahana ma ka wahī.

No ke aha he mea nui e ʻai i ka momona o ka momona?

• ko mākou lolo he 60% momona;
• ʻo nā momona momona ʻole kahi ʻāpana o nā membrane pūnaewele;
• loaʻa i ko mākou naʻau ma kahi o 60% o kona ikehu ma ke ʻano he hopena o ka hana ʻana i nā momona;
• pono nā momona i ka ʻōnaehana hopohopo. Uhi lākou i nā pale aʻa a pili i ka lawe ʻana o nā ʻaʻa nerve;
• pono nā waikawa momona no nā akemāmā: he ʻāpana lākou o ka membrane pulmonary, komo i ke kaʻina hanu;
• hoʻolōʻihi nā mea momona i ka digestion, paipai i ka lawe piha ʻana o nā meaola, he kumu maikaʻi loa ia o ka ikehu a hoʻomau i kou ʻona no ka manawa lōʻihi;
• pono nā momona no ka hihiʻo.

A pale pū kekahi ka momona momona i nā ʻōpū o loko mai ka poino. He mea nui kekahi ʻano o nā waikawa momona i ka mālama ʻana i kā mākou ʻōnaehana pale kiʻekiʻe.

Hoʻonui ka pono no ka momona momona ʻole:

• i ka hoʻomaka ʻana o ke kau anuanu;
• me nā ukana kiʻekiʻe ma ke kino i ka wā haʻuki;
• ke hana nei me ka hana kino koʻikoʻi;
• no nā wahine hāpai keiki a hānai iā ia;
• i ka wā o ka ulu ulu ʻana o nā keiki a me nā ʻōpio;
• me ka maʻi maʻi (atherosclerosis);
• ke hoʻokō nei i kahi hana transplant o ka meaola;
• i ka wā o ka mālama ʻana i nā maʻi o ka ʻili, diabetes mellitus.

E hoʻemi ka pono no ka momona momona ʻole:

• me nā hōʻike o nā hopena maʻi ʻili ma ka ʻili;
• me kaʻeha puʻuwai a me kaʻeha o ka'ōpū;
• i ka loaʻa ʻole o ka hoʻoikaika kino ma ke kino;
• i ka poʻe o ka wā kahiko.

Digestibility o unsaturated momona

Manaʻo ʻia nā momona unsaturated e maʻalahi ke ʻeli ʻia. Akā, ʻaʻole nui ka saturation o ke kino. No ka hoʻomaikaʻi ʻana i ka absorption o nā momona unsaturated, pono e hāʻawi i ka makemake i nā huahana meaʻai i kuke ʻia me ka ʻole o ka mālama wela (salads, no ka laʻana). A i ʻole nā ​​kīʻaha i hoʻolapalapa ʻia - cereals, soups. ʻO ke kumu o ka meaʻai piha i nā huaʻai, nā mea kanu, nā kīʻaha, nā salakeke me ka ʻaila ʻoliva, nā papa mua.

ʻO ka assimilation o nā momona e pili ana i ka helu heheʻe i loaʻa iā lākou. ʻO nā momona me kahi helu heheʻe kiʻekiʻe ʻaʻole hiki ke digestible. ʻO ke kaʻina hana o ka wāwahi ʻana i nā momona e pili pū ana i ke kūlana o ka ʻōnaehana digestive a me ke ʻano o ka hoʻomākaukau ʻana i kekahi mau huahana.

Nā kumu e hoʻopili ana i ka ʻike o nā momona momona ʻole i ke kino

ʻAʻole hiki ke hana i nā momona momona ʻole iā lākou iho i ke kino o ke kanaka. A komo wale lākou i loko o ko mākou kino me ka meaʻai.

Kōkua maikaʻi

No ka mālama ʻana i ke olakino a me ka hoʻopiʻi ʻana i ka ʻike, e hoʻāʻo e ʻai i nā momona momona ʻole me ka mālama ʻole ʻana i ka wela (inā hiki, ʻoiaʻiʻo!) No ka mea ʻo ka overheating o nā momona e alakaʻi i ka hōʻiliʻili ʻana i nā mea ʻino e hiki ai ke hōʻeha ʻaʻole wale ke kiʻi, akā ʻo ke olakino hoʻi ma ka laulā.

Ua hoʻoholo ka poʻe Nutristists i ka hopena o ka meaʻai palai i mea hōʻemi ʻole i ke kino ke kuke ʻia me ka aila ʻoliva.

ʻO ka momona momona ʻole a me ke kaupaona nui

Ke hoʻomau nei ka hakakā me ka nui o ke kaupaona i ka ikaika. Piha maoli nā ʻaoʻao o ka Pūnaewele i nā ʻōlelo aʻoaʻo e pili ana i ka hoʻoponopono ʻana i kēia pilikia i kahi manawa pōkole. ʻO ka manawa pinepine, aʻoaʻo ka poʻe dietitians moe i nā meaʻai momona momona a hāʻawi paha i kahi papaʻai momona ʻole.

I kēia mau lā naʻe, ua ʻike ka ʻepekema, i ka nānā mua ʻana, i kahi ʻano ʻē. ʻAʻole ia he mea maʻamau no ka loaʻa ʻana o ke kaumaha ma muli o ka hoʻohana ʻana i nā papahana hoʻokele kaumaha haʻahaʻa. "Pehea e hiki ai kēia?" - nīnau ʻoe. Ke hoʻololi ʻia nei hiki kēia! ..

ʻO ka pale ʻana i nā meaʻai momona i ka momona e hele pinepine ʻia me ka hoʻonui ʻana i ka nui o ke kō i ka papaʻai, a me ka ʻai ʻana o ka nui o nā huaʻaleʻale. ʻO kēia mau mea, inā pono, hoʻololi ʻia e ke kino i nā momona.

ʻO ka ʻai maʻamau o nā momona olakino e lawe mai i ka ikehu i ke kino, i lilo i ka wā o ka lilo ʻana o ke kaumaha.

ʻO ka momona momona ʻole no ka nani a me ke olakino

ʻAneʻane hoʻokomo ʻia ka iʻa i ka papa kuhikuhi o nā papahana papaʻai maikaʻi loa. Ma hope o nā mea āpau, nā kīʻaha iʻa kahi kumu maikaʻi loa o nā māmā no ka omo o nā momona unsaturated. ʻO ka waiwai nui i nā waikawa momona momona ʻole he iʻa kai o nā ʻano momona (sardine, herring, cod, salmon ...)

Inā lawa ka nui o nā momona momona ʻole i loko o ke kino, a laila ke nānā aku ka ʻili i ke olakino, ʻaʻole e hemo, aniani ka lauoho, ʻaʻole haki nā kui.

ʻO kahi nohona hana a me kahi papaʻai kaulike me ke kū ʻana o kahi nui o nā momona unsaturated ke koho maikaʻi loa no ka poʻe e makemake e mālama i ka ʻōpio a me ke olakino.