ʻO nā mea e pili ana i nā momona polyunsaturated

ʻO ka momona Polyunsaturated kahi ʻano momona momona. ʻO ia kekahi o nā momona momona, me ka momona monounsaturated.

Loaʻa ka momona Polyunsaturated i nā mea kanu a me nā holoholona, ​​e like me ka salemona, nā aila mea kanu, a me kekahi mau hua liʻiliʻi a me nā ʻanoʻano. ʻO ka ʻai ʻana i ka momona o polyunsaturated (a me monounsaturated) momona ma kahi o nā momona a me nā momona trans hiki ke hoʻopōmaikaʻi i kou olakino.

ʻOkoʻa ka momona polyunsaturated ma mua o ka momona momona a me ka momona trans. Hiki i kēia mau momona pono ʻole ke hoʻonui i kou makaʻu no ka maʻi puʻuwai a me nā pilikia olakino ʻē aʻe.

KA HUA O NĀ MAKA POLYUNSATURATED i kou olakino

Hiki i nā momona momona polyunsaturated ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu kolamu LDL (maikaʻi). ʻO Cholesterol kahi mea palupalu, waxy i hiki ke kumu i nā aʻa paʻa a i ʻole nā ​​ālai ʻia (nā kīʻaha koko). ʻO ka loaʻa ʻana o ka LDL kolamu kolamu e hōʻemi ai i kou makaʻi no ka maʻi puʻuwai.

Loaʻa nā momona Polyunsaturated i nā momona omega-3 a me omega-6. ʻO kēia nā mea momona momona pono e pono ai ke kino no ka hana o ka lolo a me ka ulu ʻana o ka cell. ʻAʻole i hana ko mākou kino i nā waikawa momona momona, no laila hiki iā ʻoe ke kiʻi iā lākou mai ka meaʻai.

ʻO nā waikawa momona Omega-3 maikaʻi i kou puʻuwai ma nā ʻano like ʻole. Kōkua lākou:

• E hōʻemi i nā triglycerides, kahi ʻano momona i loko o kou koko
• E hōʻemi i ka makaʻu o ka hoʻomohala ʻana i kahi puʻuwai puʻuwai kūpono ʻole (arrhythmia)
• Lohi i ke kūkulu ʻia ʻana o ka pāka, kahi mea i loko o ka momona, kolesterol, a me ka puna, i hiki ke paʻakikī a paʻa i kou mau aʻa.
• E hoʻohaʻahaʻa iki i kou kahe koko

ʻO nā waikawa momona Omega-6 kōkua paha:

• Kaohi i kou kō kō
• E hoʻemi i kou makaʻi no ka maʻi kō
• E hoʻohaʻahaʻa i kou kahe koko

Pehea ka nui o kāu ʻai?

Pono kou kino i kahi momona no ka ikehu a me nā hana ʻē aʻe. ʻO nā momona momona polyunsaturated kahi koho olakino. Paipai nā Alakaʻi Meaʻai 2015-2020 no nā ʻAmelika i ka loaʻa ʻana ma mua o 10% o kāu nui o kēlā me kēia lā calorie mai ka momona momona (loaʻa i ka ʻulaʻula, ka bata, ka waiū, a me nā huahana waiū momona momona) a me nā momona trans (i loaʻa i nā meaʻai i hoʻoponopono ʻia). Mālama i ka hōʻemi ʻana i ka momona a ʻaʻole i ʻoi aku ma mua o 25% a 30% o kāu calorie o kēlā me kēia lā. Hoʻopili kēia i nā momona monounsaturated a polyunsaturated.

ʻO ka ʻai ʻana i nā momona momona hiki ke alakaʻi i kekahi mau pono olakino. Akā ʻo ka ʻai ʻana i ka momona he nui ke hiki i ka loaʻa ʻana o ke kaumaha. Loaʻa nā momona āpau i 9 calories i ka gram. ʻOi aku kēia ma mua o ʻelua mau manawa o ka nui o nā calorie i loaʻa i loko o nā carbohydrates a me nā protein.

ʻAʻole lawa ka hoʻohui ʻana i nā meaʻai kiʻekiʻe i nā momona momona ʻole i ka papaʻai i hoʻopiha ʻia me nā meaʻai pono ʻole a me nā momona. Ma kahi o, hoʻololi i nā momona momona a trans paha me nā momona momona. Ma ke ʻano holoʻokoʻa, ʻo ka hoʻopau ʻana i nā momona momona i ʻoi aku ka maikaʻi o ka hoʻohaʻahaʻa ʻana i nā pae o ke koko e like me ka hoʻonui ʻana i nā momona polyunsaturated.

LABELA NUTRITION Heluhelu

Loaʻa i nā meaʻai āpau āpau nā lepili nutritive ma luna o lākou e hoʻopili ana i ka ʻike momona. Hiki ke kōkua i ka heluhelu ʻana i nā lepili ʻai iā ʻoe e mālama i ka momona āu e ʻai ai i ka lā.

• E hōʻoia i ka momona o ka momona i hoʻokahi lawelawe. E hōʻoia e hoʻohui i ka helu o nā lawelawe āu e ʻai ai i kahi noho.
• E nānā i ka nui o nā momona momona a me nā momona trans i kahi lawelawe - ʻo ke koena he olakino, momona momona. E hoʻomaopopo kekahi mau lepili i ka momona momona o ka monounsaturated a me polyunsaturated. ʻAʻole kekahi.
• E hōʻoia i ka hapa nui o kāu mau momona o kēlā me kēia lā mai nā kumuwaiwai monounsaturated a polyunsaturated.
• Hāʻawi pū kekahi mau hale ʻaina ʻai wikiwiki i ka ʻike pili pono i kā lākou menus. Inā ʻaʻole ʻoe e ʻike i kau ʻia, nīnau i kāu kikowaena. Hiki paha iā ʻoe ke loaʻa ma ka pūnaewele o ka hale ʻaina.

E LOA ANA I NA KOHO MAI OLA

Loaʻa ka hapa nui o nā meaʻai i nā ʻano momona āpau. ʻOi aku ka nui o nā momona olakino i kekahi. Nā meaʻai a me nā aila me nā momona o polyunsaturated ʻoi aku ka kiʻekiʻe:

• Walnuts
• Nā hua Sunflower
• Nā hua flax a i ʻole ka aila flax
• ʻO ka iʻa, e like me salmon, mackerel, herring, albacore tuna, a me trout
• ʻO kaʻaila kulina
• ʻAilana soya
• ʻAilā Safflower

No ka loaʻa ʻana o nā pono olakino, pono ʻoe e hoʻololi i nā momona maikaʻi ʻole me nā momona olakino.

• E ʻai i nā walnuts ma kahi o nā kuki no ka meaʻai māmā. Akā e mālama pono i kāu ʻāpana liʻiliʻi, ʻoiai kiʻekiʻe nā nati i ka nui o nā calories.
• E pani i kahi ʻiʻo me ka iʻa. E hoʻāʻo e ʻai ma ka liʻiliʻi he 2 mau meaʻai me ka iʻa i kēlā me kēia pule.
• E kāpīpī i ka hua flax lepo ma kāu pāʻina.
• Hoʻohui i nā walnuts a i nā ʻanoʻano sunflower paha i nā salakeke.
• Kuke me ka ʻaila a i ʻole ka ʻaila safflower ma kahi o ka bata a me nā momona paʻa.

Polyunsaturated momona momona; PUFA; Cholesterol - momona polyunsaturated; Atherosclerosis - momona polyunsaturated; Ka paʻakikī o nā aʻa - momona polyunsaturated; Hyperlipidemia - momona polyunsaturated; Hypercholesterolemia - momona polyunsaturated; Maʻi Coronary artery - momona momona polyunsaturated; Maʻi naʻau - momona polyunsaturated; Maʻi maʻi peripheral artery - momona momona polyunsaturated; PAD - momona polyunsaturated; Hahau - momona polyunsaturated; CAD - momona polyunsaturated; Meaʻai olakino naʻau - momona momona

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC alakaʻi ma ka mālama ʻana i ka nohona e hoʻoliʻiliʻi i ka pilikia o ka maʻi puʻuwai: kahi hōʻike o ka American College of Cardiology / American Heart Association Task Force e pili ana i nā kulekele hana. ʻO J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Grundy SM, Pōhaku NJ, Bailey AL, et al. ʻO 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Alakaʻi e pili ana i ka mālama ʻana i ke kōkōkō koko: kahi hōʻike o ka American College of Cardiology / American Heart Association Task Force on Clinical Practice Guide. . ʻO J Am Coll Cardiol. 2019; 73 (24): e285-e350. PMID: 30423393 pubmed.ncbi.nlm.nih.gov/30423393/.

Hensrud DD, Heimburger DC. ʻO ka pilina o Nutrition me ke olakino a me nā maʻi. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 26th ed. Piladelapia, PA: Elsevier; 2020: chap 202.

ʻO Mozaffarian D. Nutrite a me nā maʻi maʻi maʻi a me nā maʻi ʻino. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 49.

ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Ianuali 25, 2021.

• Meaʻai momona
• Pehea e hoʻohaʻahaʻa ai i Cholesterol me kaʻai