ʻO nā mea e pili ana i nā momona momona

ʻO ka momona monounsaturated kahi ʻano momona momona. ʻO ia kekahi o nā momona momona, me ka momona polyunsaturated. ʻO nā momona momona monounsaturated he wai i ka mahana o ka lumi, akā hoʻomaka e paʻakikī i ke anuanu.

Paʻa nā momona momona a me nā momona trans i ka mahana wela. Hiki i kēia mau momona pono ʻole ke hoʻonui i kou makaʻu no ka maʻi puʻuwai a me nā pilikia olakino ʻē aʻe.

Loaʻa nā momona momona monounsaturated i nā meaʻai mea kanu, e like me nā nati, nā avocados, a me nā aila mea kanu. ʻO ka ʻai ʻana i nā momona kaulike o nā momona momona (a me polyunsaturated) ma kahi o nā momona momona a trans hiki i kou olakino.

Maikaʻi nā momona momona monounsaturated i kou olakino ma nā ʻano like ʻole:

• Hiki iā lākou ke kōkua i ka hoʻohaʻahaʻa i kāu pae kolamu LDL (maikaʻi). ʻO Cholesterol kahi mea palupalu, waxy i hiki ke hoʻopili ʻia, a i ʻole ālai ʻia, nā aʻa (nā moku koko). ʻO ka mālama ʻana i kāu pae LDL haʻahaʻa e hōʻemi ai i kou makaʻi no ka maʻi puʻuwai a me ka hahau.
• ʻO nā momona momona e kōkua i ka hoʻomohala a mālama i kāu mau pūnaewele.

Pono i kou kino i kahi momona no ka ikehu a me nā hana ʻē aʻe. ʻO nā momona momona monounsaturated kahi koho olakino.

Ehia mau kālā āu e loaʻa ai i kēlā me kēia lā? Eia nā ʻōlelo aʻoaʻo mai ka 2015-2020 Alakaʻi Alakaʻi no nā ʻAmelika.

• Kūpono no ka loaʻa ʻana ma mua o 10% o kāu nui o nā calorie o kēlā me kēia lā mai ka momona momona (loaʻa i ka ʻulaʻula, ka bata, ka tī, a me nā huahana waiū momona piha) a me nā momona trans (i loaʻa i nā meaʻai i hoʻoponopono ʻia). No ka papa ʻaukā he 2000 kalori, ʻo ia ka huina o 140 a 200 calories, a i ʻole 16 a 22 mau lika i ka lā.
• 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 maikaʻi no kou 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 o ka momona. ʻOi aku kēia ma mua o ʻelua manawa o ka nui i loaʻa i loko o nā haʻalako a me ka 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 ke olakino, nā momona unsaturated.

Loaʻa i nā meaʻai āpau āpau kahi lepiliʻai e hoʻopili i ka ʻike momona. Hiki ke kōkua i ka heluhelu ʻana i nā lepili ʻai iā ʻoe e mālama i ka momona o kāu ʻai.

• 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 pono i ka nui o ka momona momona a me ka momona trans i kahi lawelawe. ʻO ke koena he momona momona. E helu ana kekahi mau lepili i ka ʻike momona momona, 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.

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 momona o nā monounsaturated ʻoi aku:

• Nati
• ʻApokila
• ʻAilā Canola
• ʻAiliva Olive
• ʻO kaʻaila Safflower (kiʻekiʻe oleic)
• ʻAilā Sunflower
• ʻO kaʻaila pīnī a me ka bata
• ʻAila sesame

No ka loaʻa ʻana o nā pono olakino, pono ʻoe e hoʻololi i nā momona maikaʻi ʻole me nā momona olakino. Eia kekahi mau manaʻo:

• E ʻai i nā nati ma kahi o nā kuki no ka mea ʻai māmā. E mālama pono i kāu ʻāpana liʻiliʻi, no ka mea, kiʻekiʻe nā nati i nā calorie.
• Hoʻohui i ka avocado i nā salakeke a me nā sanwiches.
• E hoʻololi i ka waiūpaka a me nā momona paʻa me ka aila a me ka aila canola.

Monounsaturated momona momona; MUFA; Oleic acid; Cholesterol - momona momona monounsaturated; Atherosclerosis - momona momona monounsaturated; Hoʻopaakiki o nā aʻa - momona monounsaturated; Hyperlipidemia - momona monounsaturated; Hypercholesterolemia - momona momona monounsaturated; Maʻi Coronary artery - momona momona monounsaturated; Maʻi puʻuwai - momona monounsaturated; Maʻi maʻi peripheral artery - momona momona monounsaturated; PAD - momona momona monounsaturated; Hahau - momona momona monounsaturated; CAD - momona momona monounsaturated; Meaʻai olakino naʻau - momona momona

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 ka US Department of Health and Human Services; Ke Keʻena mahiʻai ʻo US. 2015 - 2020 Nā Kūʻai ʻAi No nā ʻAmelika. 8th Edition. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Hoʻohou i Kēkēmapa 2015. Loaʻa iā Iulai 2, 2020.

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