E nīnau i ke Kauka Diet: Koʻikoʻi o ka momona polyunsaturated

Anter

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Q: Pono au e ʻai i nā momona polyunsaturated ma mua o nā ʻano momona ʻē aʻe? Inā pēlā, ehia nā mea nui aʻe?

A: I kēia mau lā, he kumuhana kaulana loa ka momona saturated i ka meaʻai, ʻoiai ʻo ka noiʻi hou e hōʻike ana ʻaʻole hiki ke hoʻopōʻino i ke olakino o kou puʻuwai e like me kā mākou i manaʻo ai. A ʻo kahi hopena, ua kuhi ka poʻe i nā pono o ka momona momona ʻoiai e hoʻoliʻiliʻi ana i ka hana o nā momona polyunsaturated i kā lākou papaʻai.

Inā makemake ʻoe e hōʻemi i kāu LDL kolamu, a laila hoʻonui i nā momona momona ʻole (polyunsaturated a monounsaturated) ʻoiai ʻo ka hōʻemi ʻana i ka momona momona i kāu papaʻai ke ala maʻalahi e hana ai i kēia. Ma mua o ka hoʻomaopopo ʻana i ka pono o ka momona ʻole, ua ʻōlelo ʻia ka poʻe e ʻai i ka momona momona liʻiliʻi a e hoʻololi i kēlā momona i kā lākou ʻai me nā kaʻa. (E ʻike inā ʻai nui ʻoe i nā momona olakino.)

Akā naʻe, ʻaʻole i hoʻopau ka poʻe i ka hoʻohaʻahaʻa ʻana i kā lākou momona momona, akā, ua ʻai wale lākou i nā haʻahaʻa haʻahaʻa haʻahaʻa, i hoʻomaʻemaʻe ʻia (ʻo ia hoʻi ka berena keʻokeʻo), ʻaʻole i kōkua iki i ke olakino o ʻAmelika. Ma kahi o, e hāhai i kēia mau ʻōlelo aʻoaʻo e hōʻoia i ka lawa ʻana o kēlā me kēia ʻano momona.

E mālama i ke kaulike

Manaʻo wau e loaʻa i nā mea kūʻai ka hapakolu o kā lākou mau momona mai nā kumu momona momona (ka pata, ka ʻiʻo ʻulaʻula, ka waiu momona piha), ka hapakolu mai ka polyunsaturated (walnuts, fatty fish, canola oil), a me ka hapakolu mai ka monounsaturated ( aila ʻoliva, avocados, nati macadamia). Loaʻa ʻoe i ka pilikia ke hoʻomaka ʻoe e hōʻemi nui a hoʻonui paha i kahi hui. Ke ʻeha nei au i koʻu lohe ʻana i ka poʻe akamai e ʻōlelo aku i ka poʻe e ʻai i nā momona momona a pau a lākou e makemake ai-he ʻōlelo ʻino wale nō! ʻO nā mea āpau i kāu papaʻai e pili ana i ke kaulike, ke ʻai nui ʻoe i kekahi mea, pono ʻoe e ʻai liʻiliʻi i kahi mea ʻē aʻe-a hoʻomanaʻo mau ka poʻe i ka ʻāpana "ʻai nui" a hoʻopoina i ka ʻāpana "ʻai liʻiliʻi".

Hōʻike ka ʻimi noiʻi momona momona hou ʻo ka ʻai ʻana i nā huehue maʻemaʻe ma kahi o ka momona momona he manaʻo maikaʻi ʻole-ʻoi aku ma mua inā ʻoe i waiho wale i kāu momona momona momona i ka mua. ʻO ka manaʻo maikaʻi aʻe: ʻAi i kekahi (akā ʻaʻole ʻoi aku ka nui) i ka momona momona, akā e ʻai pū i ka momona monounsaturated, ka momona polyunsaturated, a hoʻemi i ke kō a me nā kīʻaha i hoʻomaʻemaʻe ʻia i kāu ʻai e like me ka hiki. (E hoʻāʻo i kēia mau aila olakino hou e kuke ai!)

Inā Pono ʻoe, Lean Toward Unsaturated

Inā makemake ʻoe e ʻai i hoʻokahi ʻano momona, makemake wau e ʻai i ka momona unsaturated (polyunsaturated a me monounsaturated). Hoʻololi i ka momona momona momona me nā momona unsaturated e alakaʻi i kahi hōʻemi o ka momona o ka ʻōpū metabolically detrimental e noho a puni kāu mau lālā. Hōʻike nā noiʻi ʻē aʻe inā ʻoe e ʻai nui, a laila e ʻai ana i ka momona polyunsaturated (ʻoi aku ka momona momona) e alakaʻi i ka momona o ke kino. ʻOiai ʻono ka momona momona, a pono ʻia no nā hana pūnaewele a me nā hana like ʻole, ʻoi aku ka nui o ke olakino o ka ʻai ʻana i ka momona keu. (No laila i ka manawa hou i ka lumi kuke, e hoʻāʻo i kēia mau mea pani kiʻekiʻe no nā mea momona momona i ʻoi aku ka maikaʻi ma mua o ka bata.)

Hele Nuts

Hiki iā ʻoe ke loaʻa nā momona polyunsaturated i kāu mau meaʻai mai nā kumu e like me nā nati a me nā ʻanoʻano, aia nā momona polyunsaturated a me nā momona monounsaturated. ʻO nā kumuwaiwai ʻē aʻe o ka momona polyunsaturated e komo pū me nā flaxseeds, aila flaxseed, aila canola, a me nā aila ʻanoʻano sesame a iʻa mau ʻia.

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