ʻO nā mea e pili ana i nā momona trans

ʻO ka momona trans kahi ʻano momona momona. ʻO nā momona āpau, ʻo ka momona trans ka mea maikaʻi loa no kou olakino. ʻO ka nui loa o ka momona trans i kāu papaʻai e hoʻonui ai i kou makaʻi no ka maʻi puʻuwai a me nā pilikia olakino ʻē aʻe.

Hana ʻia nā momona trans ke hoʻololi nā mea hana meaʻai i nā aila wai i loko o nā momona paʻa, e like me ka pōkole a me ka margarine. Hiki ke ʻike ʻia nā momona trans i loko o nā mea i palai ʻia, "ʻokoke" i ʻūlū ʻia, a i ʻole nā ​​meaʻai i hana ʻia, e like me:

• Kekahi mea i palai ʻia a ʻūlū ʻia hoʻi
• Hoʻopōkole a paʻa i ka margarine
• Kaka, kāwili palaoa, pai, pai pie, a me donuts

ʻO nā meaʻai holoholona, ​​e like me nā ʻulaʻula a me ka waiū, he nui nā momona trans. Akā ʻo ka hapa nui o nā momona trans mai nā meaʻai i hoʻoponopono ʻia.

ʻAʻole pono kou kino a pōmaikaʻi paha mai nā momona trans. ʻO ka ʻai ʻana i kēia mau momona e hoʻonui i kou makaʻu no nā pilikia olakino.

Ka maʻi maʻi Cardiovascular:

• Hāpai nā momona trans i kāu kolamu LDL (maikaʻi).
• Hoʻoiho lākou i kāu HDL (maikaʻi) kolesterol.
• Hiki i ka LDL kiʻekiʻe me nā pae HDL haʻahaʻa ke hana i ka cholesterol e kūkulu i loko o kāu mau aʻa. Hoʻonui kēia i kou makaʻi no ka maʻi puʻuwai a me ka hahau.

ʻO ka waiwai kaupaona a me ka maʻi diabetes

• Nui nā meaʻai momona momona e like me nā mea i hoʻomoʻa ʻia a me nā meaʻai palai i loaʻa ka nui o nā momona trans.
• ʻO ka ʻai ʻana i ka momona trans hiki ke lilo i kaupaona. Hiki paha iā ia ke hoʻonui i kou makaʻu no ka maʻi diabetes type 2. ʻO ka noho ʻana i kahi kaupaona olakino hiki ke hōʻemi i kou makaʻi no ka maʻi kō, ka maʻi puʻuwai, a me nā pilikia olakino ʻē aʻe.

ʻAʻole pono kou kino i ka momona trans. No laila pono ʻoe e ʻai ma ka liʻiliʻi hiki.

Eia nā ʻōlelo aʻoaʻo mai ka 2015-2020 Alakaʻi Alakaʻi Kai no ʻAmelika a me ka ʻAhahui Puʻuwai ʻAmelika.

• ʻAʻole ʻoe e loaʻa ma mua o 25% a 30% o kāu mau calorie o kēlā me kēia lā mai nā momona.
• E palena ʻoe i ka momona momona ma lalo o 10% o kāu mau calorie o kēlā me kēia lā.
• E palena ʻoe i ka momona trans ma lalo o 1% o kāu mau calorie o kēlā me kēia lā. No kekahi me ka 2000 calorie i kēlā me kēia lā kaʻai, ʻo kēia ma kahi o 20 calories a i ʻole 2 gram i kēlā me kēia lā.

Loaʻa i nā meaʻai āpau āpau kahi lepiliʻai e hoʻopili i ka ʻike momona. Koi ʻia ka poʻe hana mea ʻai e hōʻailona i nā momona momona ma ka meaʻai a me kekahi lepili hōʻailona. Hiki ke kōkua i ka heluhelu ʻana i nā lepili ʻai iā ʻoe e mālama i ka nui o ka momona trans āu e ʻai ai.

• E hōʻoia i ka momona o ka momona ma 1 lawelawe.
• E nānā pono i ka nui o ka momona trans i kahi lawelawe.
• E nānā i nā huaʻōlelo "hydrogenated hapa" i ka papa inoa mea hoʻohui. ʻO ia ka mea i huli aila i nā mea paʻa a me nā trans trans. Hiki i nā mea hana ke hōʻike i ka 0 gram o ka momona trans inā aia ma lalo o 5 gram no kēlā me kēia lawelawe; pinepine kahi liʻiliʻi lawelawe e hōʻike ana i ka 0 gram o ka momona trans, akā aia nō paha i laila. Inā he nui nā lawelawe i loko o kahi pūʻolo, a laila loaʻa i ka pūʻulu holoʻokoʻa kekahi mau gram o ka momona trans.
• Ke nānā nei i ka momona trans, e ʻike pono i ka helu ʻana i nā lawelawe āu e ʻai ai ma 1 e noho ana.
• Hoʻohana nā haleʻaina ʻai wikiwiki he nui aila me ka momona trans no ka palai ʻana. Hāʻawi pinepine lākou 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.

Ke nānā ʻia nei nā momona trans no kā lākou hopena olakino. Ke hana nei ka poʻe loea e kaohi i ka nui o nā momona trans i hoʻohana ʻia i nā meaʻai a me nā hale ʻaina pūʻolo.

Loaʻa nā momona trans i nā meaʻai i hana ʻia a me nā pūʻolo pūʻolo. E hoʻomaopopo he haʻahaʻa pinepine kēia mau meaʻai i nā mea momona a loaʻa nā keu keu o ke kō.

• Nā kuki, nā pai, nā pōpō, nā biscuits, nā ʻōwili momona, a me nā donuts
• Nā palaoa a me nā pahū
• ʻO nā meaʻai paʻahau, e like me ka ʻaina ʻaina ahiahi, ka pizza, ka ʻaikalima, ka yogurt paʻahau, ka haʻalulu waiū, a me ka puding
• Mea ʻai māmā
• Mea 'ai wikiwiki
• Nā momona momona, e like me ka pōkole a me ka margarine
• Mīkini hoʻoulu waiū ʻole

ʻAʻole i loaʻa nā mea ʻai pūʻolo āpau i nā momona trans. Aia ia i nā mea pono i hoʻohana ʻia. ʻO ia ke kumu he mea nui ka heluhelu ʻana i nā lepili.

ʻOiai maikaʻi ke mālama iā ʻoe iho i nā mea momona a me nā mea momona momona ʻē aʻe i kekahi manawa, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i nā meaʻai me nā momona trans.

Hiki iā ʻoe keʻoki i ka nui o nā momona trans āu e ʻai ai ma ke pani ʻana i nā meaʻai olakino no nā koho olakino liʻiliʻi. Hoʻololi i nā meaʻai i kiʻekiʻe i nā momona trans a saturated me nā meaʻai i polyunsaturated a monounsaturated momona. Eia pehea e hoʻomaka ai:

• E hoʻohana i ka safflower a i ʻole ka aila ʻoliva ma kahi o ka bata, hoʻopokole, a me nā momona paʻa.
• E kuapo mai margarine paʻa i ka margarine palupalu.
• E nīnau i ke ʻano o nā meaʻai momona i kuke ʻia ke ʻai ʻoe i waho ma nā hale ʻāina.
• Hōʻalo i nā meaʻai palai, pūʻolo, a me nā meaʻai i hana ʻia.
• Hoʻololi i nā ʻiʻo me ka moa ʻili ʻole a iʻa paha i kekahi mau lā o ka pule.
• Hoʻololi i ka puke moʻomanaʻo momona piha me ka waiū momona momona a momona ʻole, yogurt, a me ka tī.

ʻO nā waikawa momona trans; Nā aila hydrogenated ʻāpana (PHO); Cholesterol - trans momona; Hyperlipidemia - trans momona; Atherosclerosis - trans momona; Hoʻopaakiki o nā aʻa - trans momona; Hypercholesterolemia - trans momona; Maʻi Coronary artery - trans momona; Maʻi naʻau - trans fat; Maʻi maʻi peripheral artery - trans momona; PAD - trans momona; Hahau - trans momona; CAD - trans momona; Meaʻai olakino naʻau - momona momona

• ʻO nā waikawa momona trans

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; ʻOihana Hoʻokōʻai Meaʻai. Trans momona. www.fda.gov/food/food-additives-petitions/trans-fat Hoʻohou i Mei 18, 2018. Loaʻa iā Iulai 2, 2020.

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