Kuhi hewa ʻia ʻo nā momona mai ka laina holoʻokoʻa o nā mea ʻai a mākou e ʻai ai ka mea hōʻino loa i ke kino. Hāʻawi nā fanatics hōʻemi kaumaha ma luna o lākou i ka mea mua a ma ke ʻano he hopena maikaʻi ʻole ke olakino. No ke aha a he aha nā momona i koʻikoʻi i ka papaʻai?
Manaʻo ʻia nā momona i nā hui o nā momona momona me ka glycerin. ʻO lākou nā mea nui o ka meaʻai o ke kelepona, me nā protein a me nā haʻuki. Hoʻokumu maoli kekahi mau momona i ka hōʻino i ke kino, ʻemi maikaʻi ʻole ʻia a mālama ʻia e hōʻiliʻili. Akā ʻaʻole hiki ke hoʻonui ʻia nā pōmaikaʻi o nā momona kūpono - me ka ʻole o ko mākou kino ʻaʻole e nānā ke olakino a nani, e hoʻonele ʻia nā hana o ke kino i ka ukana a me ke kākoʻo kūpono.
Māhele ʻia nā momona i nā ʻano ʻelua - nā momona momona a me nā waikawa unsaturated fatty acid.
He kiʻekiʻe ka momona momona i nā hui kalapona. I loko o ko mākou kino, ua maʻalahi kēia mau momona i hui pū kekahi me kekahi a hana i kahi papa momona. Me ka hoʻokuʻu ʻole ʻia mai ke kino, hoʻopau lākou i ko mākou helehelena a kōkua i ka loaʻa ʻana o ke kaumaha. ʻO nā meaʻai i loaʻa i nā momona momona - nā ʻiʻo momona, ka meaʻai wikiwiki, ka margarine, nā mea ʻono, nā huahana waiu. Ma keʻano laulā, he mau momona holoholona kēia a me nā momona meaʻai e like me ka pāma a me ka aila niu.
ʻO nā ʻakika momona ʻaʻole i hoʻomoʻa ʻia he kalapona liʻiliʻi, a no laila ʻoi aku ka maʻalahi o ke kino, ʻoiaʻiʻo, ke ʻai ʻia i loko o nā palena kūpono. He mea koʻikoʻi kēia mau momona no ka ʻōnaehana endocrine, ka metabolism a me ka digestion, a no ke kūlana maikaʻi o ka lauoho, ka ʻili a me nā kui. ʻO nā meaʻai i loaʻa i nā momona unsaturated ʻia nā nati, iʻa, a me nā aila meaʻai.
Wahi a nā loina, pono i kēlā me kēia kanaka olakino e haku i kāna papaʻai i mea e momona ai ka 15-25 pakeneka o ia. Kēia ma kahi o 1 gram no 1 kg o ke kaupaona. Pono e haku ʻia ka hapa nui o nā momona o ka omega-3 a me ka omega-6 fatty acid unsaturated, a he 10 pākēneka momona momona wale nō ka ʻae ʻia.
ʻO ka waiwai o nā momona i ke kino
- Pili nā momona i ke kūkulu ʻana i nā membrane pūnaewele.
- Hāʻawi nā meaʻai momona i 2 mau manawa ʻoi aku ka nui o ka ikaika ma mua o nā carbohydrates a me nā protein: 1 gram o ka momona he 9,3 kcal o ka wela, ʻoiai nā protein a me nā carbohydrates e hāʻawi i 4,1 kcal i kēlā me kēia.
- ʻO nā momona kahi ʻāpana hoʻohui o ka synthesis hormone.
- ʻAʻole ʻae ka papa momona i ke kino e overcool.
- Loaʻa nā momona i nā momona, nā wikamina, nā enzyme a me nā mea waiwai ʻē aʻe ʻē aʻe.
- Pono nā momona no ka asimilation o nā wikamina hiki ke hoʻonā ʻia ka momona A, D, E, K.
ʻO kahi mea e pili ana i ka omega
He mea nui nā momona Omega-3 no ka wikiwiki i ka metabolism, hoʻemi lākou i nā spike insulin, paipai i ka lahilahi o ke koko, no laila e hoʻohaʻahaʻa ana i ke koko, hoʻonui i ka hoʻomanawanui a me ke kūpaʻa o ke kino, hoʻoliʻiliʻi i ka makemake, hoʻonui i ka naʻau a hoʻonui i ka hiki ke nānā. Palupalu ʻo Omega-3 i ka ʻili mai loko mai, a komo pū kekahi i ka synthesis o nā hormones a me ka hoʻokumu ʻia ʻana o ka testosterone.
Hoʻololi ʻia nā momona Omega-6 i gamma-linolenic acid, i pili i ka hoʻokumu ʻia ʻana o prostaglandin E1. Me ka ʻole o kēia mea, ʻelemakule koke ke kino a mae, ua ulu nā maʻi puʻuwai, nā mea ʻāpiki, a me nā maʻi oncological Kōkua nā Omega-6 i ka hoʻohaʻahaʻa ʻana i ka kolesterol, hoʻemi i ka mumū, premenstrual Syndrome, e pono ai i ka mālama ʻana i nā sclerosis he nui, a kōkua pū kekahi me nā kui kuʻi a me ka ʻili maloʻo.
ʻO ka Oleic acid, i kapa ʻia ʻo omega-9, he mea pono ia no ka maʻi kōpaʻa a me ke kiʻekiʻe o ke koko, hoʻemi i ka makaʻu o ka umauma kanesa, hoʻohaʻahaʻa i ka kolesterol, hoʻonui i ka pale ʻana, kōkua i ka hoʻihoʻi ʻana i nā mākala, a he mea maikaʻi ia no nā maʻi maʻi ʻōpū, nā maʻi digestive, a me ke kaumaha