ʻO nā mea momona momona

Anter

• Nānā no

Nā momona monounsaturated

ʻAno momona: ʻO nā aila monounsaturated

Puna meaʻai: ʻOliva, pīkī a me ka ʻaila canola

Nā pono olakino: E hoʻemi i ka cholesterol "ʻino" (LDL).

ʻAno momona: Nuts / nut poʻe kīkaha

Puna meaʻai: Almond, cashews, pecans, pistachios, hazelnuts, macadamias

Nā pono olakino: ʻO ke kumu maikaʻi o ka protein, fiber a polyphenols (kahi papa o nā phytochemical e hōʻike i ka hoʻohiki i ka pale ʻana i ka maʻi ʻaʻai a me nā maʻi puʻuwai)

ʻAno momona: Legume momona

Puna meaʻai: ʻO ka pīkī/peanut butter

Nā pōmaikaʻi olakino: Kiʻekiʻe i ka resveratrol, kahi phytochemical i loaʻa pū i ka waina ʻulaʻula e hiki ke hoʻemi i ka pilikia o ka maʻi puʻuwai; kahi kumu maikaʻi o ka protein, puluniu a me polyphenols

ʻAno momona: Hua momona

Puna meaʻai: ʻApokila, ʻoliva

Nā pōmaikaʻi olakino: ʻO ke kumu weliweli o ka wikamina E, ka mea e hakakā i nā maʻi puʻuwai, a me ka pulupulu a me ka lutein - kahi phytochemical i loaʻa e pale ai i nā maʻi maka e pili ana i ka makahiki (degeneration macular, ʻaʻole naʻe cataract)

Nā momona polyunsaturated

ʻAno momona: ʻO ka Omega-3 fatty acids

Puna meaʻai: ʻO nā iʻa momona e like me salmon a me mackerel, flaxseeds, walnuts

Nā pono olakino: Hāʻawi ka iʻa momona i ka protein olakino a hoʻemi i ka pilikia o ka maʻi cardiovascular. Hiki iā lākou ke kōkua i ka poʻe haʻuki e pale i nā haʻihaʻi kaumaha a me ka tendonitis, e like me kahi noiʻi ma ke Kulanui o New York, Buffalo. Hoʻopiha ka flaxseeds me ka fiber a hōʻike i ka hoʻohiki i ka hakakā ʻana i ka maʻi ʻaʻai a me ke kōkua ʻana i ka haʻahaʻa kolesterol. pale ka walnuts i ka puʻuwai, hakakā i ka maʻi kanesa a kōkua i ka hōʻemi ʻana i nā hōʻailona o nā maʻi ʻeha e like me ka arthritis.

ʻAno momona: ʻO nā aila Polyunsaturated

Puna meaʻai: ʻAila ʻaila, ʻaila soybean

Nā pono olakino: Kōkua e hōʻemi i ka "maikaʻi" (LDL) kolesterol

ʻO nā momona momona

Ka nui i manaʻo ʻia: Manaʻo ka poʻe loea e kaupalena i ka momona momona i ka 10 pakeneka o kāu mau calorie i kēlā me kēia lā.

Puna meaʻai: Nā huahana holoholona e like me ka ʻiʻo, nā meaʻai waiu a me ka pata, no laila e ʻimi i nā ʻano leanest.

Pilikia ke ola kino: Nā aʻa paʻa

Nā momona trans

Ka nui i manaʻo ʻia: He mea koʻikoʻi loa ia e kaupalena i nā momona trans, i hana ʻia ma o ka hydrogenation, kahi hana e hoʻohuli ai i nā aila wai i mea paʻa. E nānā no "0 Trans Fats" ma nā lepiliʻai a me ka palena i nā momona paʻa (ʻo ia hoʻi ka margarine), a me nā meaʻai palai a me nā mea i hoʻomoʻa ʻia, i loaʻa pinepine i nā momona momona a trans paha.

Puna meaʻai: ʻO nā meaʻai i kālua ʻia, nā mea i hoʻomoʻa ʻia, nā momona paʻa (ʻo ia hoʻi ka margarine), a me nā meaʻai pūʻolo i piha i nā momona trans. Pili i nā meaʻai holoʻokoʻa akā i ke kūʻai ʻana i pūʻolo e nānā i "0 Trans Fats" ma nā lepili meaʻai a kaupalena i nā momona paʻa.

Nā pilikia olakino: Hoʻopili ʻia nā aʻa, piʻi aʻe ka pilikia o ka hōʻeha puʻuwai a me ka hahau ʻana, a me ka piʻi ʻana o ka cholesterol "ʻino" (LDL).

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