ʻO nā meaʻai kiʻekiʻe i loko o ka momona momona

Anter

• Ka papa inoa o nā meaʻai i kiʻekiʻe i ka momona momona
• Maopopo ke kumu o ka maikaʻi ʻole o ka momona momona
• He aha ka ʻokoʻa ma waena o ka momona momona a me ka momona kū ʻole

Hiki ke loaʻa ka momona momona, ʻoiai hoʻi, i nā meaʻai o nā holoholona, ​​e like me nā momona momona, ka waiūpaka a me nā huahana waiū, akā aia pū kekahi i loko o ka aila a me nā derivatives o ka niu a me ka aila pāma, a me nā huahana ʻoihana.

Ma ka laulaha, paʻakikī kēia ʻano momona i ka mahana o ka lumi. He mea nui e hōʻalo i ka hoʻohana nui ʻana i ka momona momona no ka mea kōkua ia e hoʻonui i ka cholesterol a paipai i ka loaʻa ʻana o ke kaumaha.

Ka papa inoa o nā meaʻai i kiʻekiʻe i ka momona momona

Aia i ka papa aʻe ka papa inoa o nā meaʻai me ka nui o nā momona momona i loaʻa i 100g o nā meaʻai.

Paipai ʻia ʻaʻole i ʻoi aku ka nui o ka momona momona ma mua o 10% o ka nui o ka nui o ka calorie, no laila, i kaʻai calorie 2000, ʻaʻole hiki iā ʻoe ke ʻai ma mua o 22.2 g momona momona i kēlā me kēia lā. ʻO ka mea maikaʻi ke ʻai e like me ka liʻiliʻi o kēia ʻano momona e hiki ai, no laila e nānā i ka lepili ʻai no ka nui o ka momona momona i loaʻa iā ia.

Maopopo ke kumu o ka maikaʻi ʻole o ka momona momona

Maikaʻi ʻole ka momona momona ma muli o ka hōʻiliʻili maʻalahi ʻana i nā paia o loko o nā kīʻaha koko, kahi e hiki ai ke hōʻeleu i ka hoʻokumu ʻia ʻana o nā pā momona a me ke keakea ʻana o nā uaua, me ka hiki ke hana i ka atherosclerosis, hoʻonui ʻia ka cholesterol, ka momona a me nā pilikia puʻuwai. Hoʻohui ʻia, loaʻa ka momona momona i nā meaʻai kalorino, e like me nā ʻano me nā ʻulaʻula, nā pēpē, nā sausage a me nā mea pahū i hoʻopihapiha ʻia, e laʻa pū i ka momona a me ka hoʻonui ʻana i ka kolesterol.

He aha ka ʻokoʻa ma waena o ka momona momona a me ka momona kū ʻole

ʻO ka ʻokoʻa nui ma waena o ka momona momona a me nā momona momona ʻole ʻo ia ke ʻano kemika, kahi e hana ai i nā momona momona, ke hoʻopau ʻia i ke keu, hoʻopōʻino i ko mākou olakino. ʻOi aku ka olakino nā momona momona ʻole a kōkua i ka hoʻomaikaʻi ʻana i nā pae kolesterol, e māhele ʻia i monounsaturated a polyunsaturated.

ʻO ka momona kahi mea e hāʻawi i ka meaʻai i nā mea ʻono hou aʻe, aʻo kāna hana nui i ke kino e hāʻawi i ka ikehu. Aia nā ʻano momona like ʻole:

• ʻO ka momona momona: pono lākou e hōʻalo a aia i kaʻiʻo, ka puaʻa a me ka sausage, no ka laʻana;
• ʻO nā momona trans: pono e hōʻalo a aia i loko o nā kuki i hoʻopihapiha ʻia a me nā margarine, no ka laʻana;
• Nā momona momona ʻole: pono e hoʻopau pinepine ʻia lākou no ka mea he mea pono ia no ka puʻuwai, a loaʻa i nā meaʻai e like me ka aila ʻoliva a me nā nati.

I mea e hoʻohaʻahaʻa ai i ka cholesterol maikaʻi, pono nō hoʻi e hōʻemi i ka ʻai o nā trans trans. Eia pehea e kaohi ai i ka cholesterol:

• ʻO nā meaʻai kiʻekiʻe i ka momona trans
• Pehea e hoʻohaʻahaʻa ai i ka cholesterol maikaʻi ʻole