8 mau momona momona e hoʻohui i kāu salakeke

Anter

• ʻApokila
• Aila Olive
• ʻOliva
• Cashews
• Nā Pākī Hou
• Tahini
• ʻO nā hua Macadamia i ʻoki ʻia
• Nā Aila ʻē aʻe
• Nā mea hou aʻe mai Huffington Post
• Nānā no

I kēia mau lā, ua hoʻokuʻu ʻia nā mea noiʻi mai ke Kulanui ʻo Purdue i kahi noiʻi e hōʻike ana i ke kumu o ka momona ka mea nui o kēlā me kēia salakeke. Ua hoʻopaʻapaʻa lākou i ka hoʻoliʻiliʻi a me ka momona ʻole o ka saladi i hana ʻia nā huaora a me nā meaola i nā greens a me nā mea ʻai liʻiliʻi i loaʻa i ke kino. ʻO ia no ka mea, ʻo ka carotenoids-he papa o nā meaʻai e komo pū ana me ka lutein, lycopene, beta-carotene a me zeaxanthin-he momona ka momona a ʻaʻole hiki ke hoʻomoʻa ʻia e ke kino ke ʻole e hāʻawi ʻia me kekahi momona pū kekahi.

Akā ʻaʻole ia he manaʻo e huki ʻoe i ka Ranch a me ka ʻaila tī polū i kēia manawa wale nō. Ua ʻike nā kānaka noiʻi he ʻoi aku ka maikaʻi o kekahi mau ʻano momona i ke kiʻi ʻana i nā meaola, ʻo ia hoʻi ʻaʻole pono e lilo ka salakeke i mea momona nui.

"Hiki iā ʻoe ke komo i ka nui o nā carotenoids me nā momona saturated a polyunsaturated ma nā haʻahaʻa haʻahaʻa, akā e ʻike ʻoe i ka hoʻonui ʻana i ka carotenoid absorption i kou hoʻonui ʻana i ka nui o kēlā mau momona ma luna o ka salakeke," wahi a ka mea noiʻi alakaʻi ʻo Mario Ferruzzi, he kumu kaukaʻi o ka ʻepekema meaʻai ma. Purdue, i kahi ʻōlelo. ʻO ka mea huna? Ke hoʻohana nei i nā momona momona, i kōkua i ka lawe ʻana o ka meaola, ʻoiai i kahi ʻāpana liʻiliʻi o ʻekolu mau gram.

Ua uhi mākou i ke aʻo ʻana ma ʻaneʻi a ua kaupaona ka poʻe heluhelu e pili ana i kā lākou momona saladi punahele ma nā ʻōlelo. Ke hoʻohana nei i kēlā a me ka lehulehu o nā koho ʻē aʻe i hōʻiliʻili ʻia mai ka waihona kālā USDA, ua hōʻuluʻulu mākou i kahi papa inoa o nā momona nui e hoʻopili i kāu salakeke aʻe e hoʻonui i ka lawe ʻana o ka wikamina me ka ʻole o ka hoʻonui ʻana i kāu uku o kēlā me kēia lā.

ʻApokila

Loaʻa i kahi avocado he 30 mau gram o ka momona momona, a ʻoiai ke ʻano o nā kuhi, ma kahi o 16 o kēlā mau mea monounsaturated. ʻO ia hoʻi, pono ʻoe i hoʻokahi hapaha o hoʻokahi hua-no ka loaʻa ʻana o ka lycopene maikaʻi loa, beta-carotene a me nā mea antioxidant absorption.

Aila Olive

ʻO ka hapakolu wale nō o kahi teaspoon e hāʻawi iā 3.3 gram o nā momona monounsaturated a, me ia, nā polyphenols a me nā huaora E.

ʻOliva

ʻOiai lākou e ʻūlū i kahi paia paʻakai me 400 milligrams o ka sodium ma 10 mau ʻoliva, hāʻawi kēlā lawelawe like i 3.5 mau gram o ka momona monounsaturated.

Cashews

ʻO ka hapalua ʻauneke, a i ʻole ʻeiwa cashews, e loaʻa mai i 4 kalama o nā momona monounsaturated, a me ka nui o ka magnesium a me ka phosphorous, he mea nui ia no ke olakino iwi maikaʻi. Hoʻopili pū ka nut i ka tryptophan, hiki ke kōkua i ka hoʻoponopono ʻana i nā pōpō hiamoe a manaʻo ʻia e hoʻonui i ka naʻau. ʻAʻole maikaʻi ʻole no ka topeta salakeke!

Nā Pākī Hou

ʻO kahi hapakolu o ke kīʻaha o ka waiū momona holoʻokoʻa e komo pū me 3 gram o nā momona monounsaturated, e like me ka hōkeoʻikepili USDA. No ka momona o kēlā me kēia leo, e hoʻāʻo i ka hapalua kīʻaha o ka part-skim ricotta a i ʻole ʻelua auneke o ka mozzarella waiū piha.

Tahini

Hoʻokahi punetune o ka tahini he 3 grams o ka momona monounsaturated, me kahi lawelawe olakino o ka magnesium.

ʻO nā hua Macadamia i ʻoki ʻia

Nui ka waiwai o nā nati Macadamia i ka momona monounsaturated e pono ai ʻoe i ka hapalima wale nō o ka auneke-a i ʻole ʻelua mau hua-e hiki i 3 mau momona o nā momona monounsaturated.

Nā Aila ʻē aʻe

ʻO ka hapakolu o ka punetune o ka aila canola, ka hapalua o ka punetune o ka aila peanut, a ma luna wale nō o ka punetune o ka ʻaila pua nānālā i loko o nā kolamu 3 o ka momona monounsaturated.

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