ʻO nā mea e pili ana i nā momona momona

ʻO ka momona momona he ʻano momona momona. ʻO ia kekahi o nā momona maikaʻi ʻole, me ka momona trans. Kū paʻa pinepine kēia mau momona i ka mahana o ka lumi. ʻO nā meaʻai e like me ka waiūpaʻa, pāma a me nā aila niu, ka tī, a me ka ʻulaʻula i loaʻa i ka momona momona momona.

ʻO ka momona momona momona loa i kāu papaʻai hiki ke alakaʻi i ka maʻi puʻuwai a me nā pilikia olakino ʻē aʻe.

ʻAʻole maikaʻi nā momona momona i kou olakino ma nā ʻano like ʻole:

Pilikia maʻi puʻuwai. Pono kou kino i nā momona momona no ka ikehu a me nā hana ʻē aʻe. Akā ʻo ka momona momona ka nui e hiki ai ke hoʻokumu i ka cholesterol i loko o kāu mau aʻa (nā moku koko). Hoʻonui nā momona momona i kāu kolamu LDL (ʻino). Hoʻonui ka LDL kolesterol kiʻekiʻe i kou makaʻu no ka maʻi puʻuwai a me ka hahau.

Kaumaha hoʻonui. Nui nā mea momona momona e like me ka pizza, nā mea i hoʻomoʻa ʻia, a me nā meaʻai palai i loaʻa i ka momona momona momona. Hiki i ka ʻai ʻana i ka momona ke hoʻonui i nā calorie keu i kāu papaʻai a hoʻolilo iā ʻoe i mea e kaupaona ai. 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.

ʻO ka ʻoki ʻana i nā meaʻai momona momona hiki ke kōkua i ka mālama ʻana i kou kaupaona a mālama i kou puʻuwai olakino. ʻO ka noho ʻana i kahi kaupaona olakino hiki ke hōʻemi i kou makaʻu i ka hoʻomohala ʻana i ka maʻi diabetes, nā maʻi puʻuwai, a me nā pilikia olakino ʻē aʻe.

Loaʻa ka hapa nui o nā meaʻai i nā momona like ʻole. ʻOi aku ʻoe i ke koho ʻana i nā meaʻai i ʻoi aku i nā momona momona, e like me nā momona monounsaturated a polyunsaturated. Mālamalama kēia mau momona i wai ma ke ana wela o ka lumi.

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.

• 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.
• I mea e hōʻemi hou ai i ka maʻi maʻi o kou puʻuwai, e kaupalena i nā momona momona i hoʻemi ʻia ma mua o 7% o kāu mau calorie o kēlā me kēia lā.
• No ka papa ʻaukā he 2000 kalori, ʻo ia ka 140 a hiki i ka 200 kalepona a i ʻole 16 a 22 mau huna (g) o nā momona momona i ka lā. Ma ke ʻano he laʻana, ʻo 1 wale nō ʻāpana o ka bacon kuke i piha i 9 g o ka momona momona.
• Inā loaʻa ʻoe i ka maʻi puʻuwai a i ʻole ke koloke kiʻekiʻe, e noi paha kāu mea mālama ola iā ʻoe e kaupalena i ka momona momona.

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 momona āu e ʻai ai.

E hōʻoia i ka momona o ka momona ma 1 lawelawe. Eia kekahi, e nānā i ka nui o nā momona momona i ka lawelawe ʻana. A laila hoʻohui i ka nui o nā lawelawe āu e ʻai ai.

Ma ke ʻano he alakaʻi, ke hoʻohālikelike a heluhelu ʻana i nā lepili:

• ʻO ka 5% o ka waiwai o kēlā me kēia lā mai nā momona a me ka cholesterol haʻahaʻa
• 20% o ka waiwai o kēlā me kēia lā mai nā momona he kiʻekiʻe

Koho i nā meaʻai me nā haʻahaʻa haʻahaʻa o ka momona momona a me nā momona trans.

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 nā momona momona i nā meaʻai holoholona āpau, a me kekahi mau kumuwaiwai mea kanu.

ʻO nā meaʻai aʻe aʻe ke kiʻekiʻe i nā momona momona. ʻO ka hapa nui o lākou e haʻahaʻa i nā mea momona a loaʻa nā keu o ke kō mai ke kō.

• Nā mea i hoʻomoʻa ʻia (keke, nā donuts, Denemaka)
• Nā meaʻai i kālua ʻia (moa moa, nā iʻa iʻa i kālua ʻia, nā palai Palani)
• ʻO nā ʻiʻo momona a i hana ʻia paha (bacon, sausage, moa me ka ʻili, cheeseburger, steak)
• Nā huahana waiū waiū holoʻokoʻa (butter, ice cream, pudding, tī, waiu holoʻokoʻa)
• ʻO nā momona momona e like me ka aila niu, pāma, a me nā aila kernel (i loaʻa i nā meaʻai pūʻolo)

Eia kekahi mau laʻana o nā mea meaʻai i makemake nui ʻia me ka momona momona i loko o kahi lawelawe maʻamau:

• 12 auneke (oz), a i ʻole 340 g, steak - 20 g
• ʻO Cheeseburger - 10 g
• Lulu vanilla - 8 g
• 1 tbsp (15 ML) pata - 7 g

Maikaʻi ke mālama iā ʻoe iho i kēia ʻano ʻano meaʻai i kekahi manawa i kekahi manawa. Akā, ʻoi aku ka maikaʻi o ka palena o ka manawa e ʻai ai ʻoe iā lākou a kaohi i ka nui o nā ʻāpana ke hana ʻoe.

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

• E hoʻololi i nā ʻiʻo ʻulaʻula me ka moa ʻili ʻole a iʻa iʻa i kekahi mau lā o ka pule.
• E hoʻohana i ka canola a i ʻole ka aila ʻoliva ma kahi o ka bata a me nā momona paʻa.
• Hoʻololi i ka waiū waiū momona me ka waiū momona momona a momona ʻole, yogurt, a me ka tī.
• ʻAi i nā hua hou, nā lau, nā kīʻaha holoʻokoʻa, a me nā meaʻai ʻē aʻe me ka momona momona a momona paha.

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

Chowdhury R, ​​Warnakula S, Kunutsor S, et al. Ka hui o nā papaʻai, hoʻopuni, a hoʻonui i nā waikawa momona me ka makaʻu coronary: kahi loiloi ʻōnaehana a me nā meta-analysis. ʻO Ann Intern Med. 2014; 160 (6): 398-406. PMID: 24723079 pubmed.ncbi.nlm.nih.gov/24723079/.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC alakaʻi ma ka hoʻokele nohona e hōʻemi ai i ka pilikia o ka maʻi puʻuwai: kahi hōʻike o ke Kulanui ʻAmelika o Cardiology American / Heart Association Task Force ma nā Kumu Alakaʻi. ʻO J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

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.

Ke Keʻena mahiʻai ʻo US; Pūnaewele lawelawe noiʻi noiʻi mahiʻai. Central FoodData, 2019.fc.c.al.usda.gov. Loaʻa iā Iulai 1, 2020.

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