Mea ʻai momona momona

Anter

• Kālā i ʻōlelo ʻia no ka lā
• Ka nui o nā momona i ka meaʻai
• Nā kumu nui o ka momona momona (Maikaʻi)
• Nā kumu nui o ka momona momona (maikaʻi)
• Trans Fat (maikaʻi)

ʻO nā kumu nui o nā momona maikaʻi i ka papaʻai nā iʻa a me nā meaʻai o nā mea kanu, e like me nā ʻoliva, ka aila ʻoliva a me ka avocado. Ma waho aʻe o ka hāʻawi ʻana i ka ikehu a me ka pale ʻana i ka puʻuwai, ʻo kēia mau meaʻai kekahi kumu o nā huaora A, D, E a me K, mea nui no ka pale ʻana i nā pilikia e like me ka makapō, ka osteoporosis a me ke kahe ʻana o ke kahe.

Eia nō naʻe, maikaʻi ʻole nā ​​momona holoholona a hydrogenated paha, e like me nā mea i loaʻa i kaʻiʻo, nā pahū pahū a me nā kalima hau no ke olakino no ka mea waiwai lākou i nā momona momona a trans paha, kahi e makemake ai i ka hoʻonui ʻia o ka cholesterol a me ke ʻano o atherosclerosis.

Kālā i ʻōlelo ʻia no ka lā

ʻO ka momona i makemake ʻia e ʻai ʻia i kēlā me kēia lā he 30% o ka nui o nā calorie o kēlā me kēia lā, akā ʻo 2% wale nō ka momona trans a me ka momona o 8% momona momona, no ka mea he mea ʻino kēia i ke olakino.

ʻO kahi laʻana, pono i kahi kanaka makua olakino me ke kaupaona kūpono ke hoʻopau e pili ana i 2000 kcal i kēlā me kēia lā, me kahi o 30% o kēlā ikehu e hele mai ana mai nā momona, e hāʻawi iā 600 kcal. E like me ka 1 g momona i 9 kcal, a hiki i 600 kcal pono i kahi mea e hoʻopau ma kahi o 66.7 g o nā momona.

Eia naʻe, pono e hoʻokaʻawale ʻia kēia nui penei:

• Trans momona(a i 1%): 20 kcal = 2 g, e hoʻokō ʻia me ka ʻai ʻana o 4 mau ʻāpana o ka pizza paʻahau;
• ʻO ka momona momona (a i 8%): 160 kcal = 17.7 g, i hiki ke loaʻa ma 225 g o steak grilled;
• ʻO ka momona momona (21%): 420 kcal = 46.7 g, a hiki ke hoʻokō ʻia i loko o nā punetune he 4,5 o ka aila puʻupaʻa keu.

No laila, ʻike ʻia he hiki ke ʻoi aku ka maʻalahi ma mua o ka ʻōlelo aʻoaʻo o nā momona i ka papaʻai, e pono ai ke akahele a ʻo ka ʻai nui ka momona momona.

Ka nui o nā momona i ka meaʻai

Hōʻike ka papa ma lalo i ka nui o nā momona i nā meaʻai nui i waiwai i kēia mea momona.

Ma waho aʻe o kēia mau meaʻai kūlohelohe, ʻo ka hapa nui o nā meaʻai hana me nā mea momona momona, a e ʻike pono i ka nui o ka momona, pono ʻoe e heluhelu i nā lepili a ʻike i ka waiwai i ʻike ʻia i loko o nā lipids.

Nā kumu nui o ka momona momona (Maikaʻi)

ʻO nā momona momona ʻole maikaʻi no ke olakino, a hiki ke ʻike nui ʻia i nā meaʻai o nā mea kanu e like me ka aila ʻoliva, soybean, sunflower a i ʻole ka aila canola, chestnuts, walnuts, almonds, flaxseed, chia a me avocado paha. Eia kekahi, aia pū lākou i nā iʻa kai, e like me ka salemona, ke tuna a me ka sardine.

Hoʻopili kēia pūʻulu i nā momona monounsaturated, polyunsaturated a me omega-3, kahi e kōkua ai i ka pale ʻana i nā maʻi puʻuwai, hoʻomaikaʻi i ke kūkulu ʻana o ka pūnaewele a kōkua i ka omo ʻana i nā huaora A, D, E a me K i loko o ka ʻōpū. E heluhelu hou aʻe ma: Nā momona momona no ka puʻuwai.

Nā kumu nui o ka momona momona (maikaʻi)

ʻO ka momona momona kekahi ʻano momona maikaʻi ʻole i ʻike ʻia ma nā meaʻai o nā holoholona, ​​e like me ka ʻulaʻula, ka puaʻa, ka ʻai momona, ka waiū a me ka tī. Hoʻohui ʻia, aia pū kekahi i nā nui o nā huahana hana i mākaukau no ka hoʻohana ʻana, e like me nā pahū pahū, hamburgers, lasagna a me nā mea ʻono.

Hoʻonui kēia ʻano momona i ka kolesterol a hōʻiliʻili ʻia i loko o nā kīʻaha koko, kahi e hiki ai ke hoʻopili i nā uaua a hoʻonui i ka makaʻi o nā pilikia puʻuwai e like me atherosclerosis a me infarction.

Trans Fat (maikaʻi)

ʻO ka momona trans ka ʻano momona o nā momona, ʻoiai ka hopena o ka hoʻonui ʻana i ke kolokolo maikaʻi ʻole a me ka hoʻohaʻahaʻa ʻana i ke kolesterol maikaʻi i loko o ke kino, e hoʻomāhuahua nui nei i nā pilikia o ka maʻi maʻi a me ka maʻi ʻaʻai.

Aia ia i loko o nā meaʻai i hana ʻia i piha i ka momona momona hydrogenated ma ke ʻano he mea hoʻohui, e like me nā pōpō palaoa i hoʻomākaukau ʻia, nā kuki i hoʻopihapiha ʻia, nā margarine, nā meaʻai māmā, nā ʻaikalima, nā meaʻai wikiwiki, nā lasagna paʻahau, nā moa moa a me nā popcorn microwave.

E ʻike i nā meaola ʻē aʻe ma:

• Nā meaʻai waiwai Carbohidate
• Nā meaʻai waiwai protein