He aha ka momona trans a he aha nā meaʻai e hōʻalo ai

Anter

• Pākaukau o nā meaʻai i kiʻekiʻe i ka momona trans
• ʻAi ʻia o ka momona trans i ka meaʻai
• Pehea e heluhelu ai i ka lepili ʻai
• No ke aha e weliweli ai ka trans trans i ke olakino
• Hoʻomaopopo i ka ʻokoʻa ma waena o ka momona trans a me ka momona momona

ʻO kaʻai pinepine ʻana i nā meaʻai i loko o ka momona trans, e like me ka palaoa a me nā huahana confectionery, e like me nā pōpō, nā mea ʻono, nā kuki, nā ʻaikalima, nā mea ʻai pūʻolo a me nā meaʻai i hana ʻia e like me hamburger i laʻana, hiki ke hoʻonui i ka kolesterol maikaʻi

Hoʻohui ʻia kēia momona hydrogenated i nā meaʻai i hana ʻia no ka mea he ala kumu kūʻai ʻole ia e hoʻonui ai i kona ola papa.

Pākaukau o nā meaʻai i kiʻekiʻe i ka momona trans

Hōʻike ka papa aʻe i ka nui o ka momona trans i kekahi mau meaʻai.

ʻO nā meaʻai kūlohelohe, ʻoniola a i hana maikaʻi ʻole ʻia paha, e like me nā cereal, nā nati Brazil a me nā peanuts, loaʻa nā momona i maikaʻi no ke olakino a hiki ke ʻai pinepine ʻia.

ʻAi ʻia o ka momona trans i ka meaʻai

ʻO ka nui o ka momona trans i hiki ke hoʻopau ʻia ʻoi aku ka nui o 2 g i kēlā me kēia lā, e noʻonoʻo ana i ka papaʻai 2000 kcal, akā ʻo ka mea maikaʻi e hoʻopau liʻiliʻi e like me ka hiki. E ʻike ai i ka nui o kēia momona i kahi meaʻai hana, pono e nānā kekahi i ka lepili.

ʻOiai inā ʻōlelo ka lepili ʻaʻohe trans momona a manuahi paha mai trans momona, hiki iā ʻoe ke hoʻokomo i kēlā ʻano momona. Pono e ʻimi ʻia ka papa inoa o nā mea hoʻohui ma ka lepili no nā huaʻōlelo e like me: ka momona momona hydrogenated a i ʻole ka momona hydrogenated, a hiki ke manaʻo ʻia he momona ka trans i ka wā aia: momona momona a margarine.

Eia nō naʻe, ke loaʻa ka huahana ma lalo o 0.2 g o ka momona trans no kēlā me kēia lawelawe, hiki i ka mea hana ke kākau i ka 0 g o ka trans trans ma ka lepili. No laila, ʻo kahi lawelawe ʻana o ka cookie kuki, ʻo ia ka mea maʻa mau o 3 mau kuki, inā ʻoi aku ka liʻiliʻi ma mua o 0.2 g, hiki i ka lepili ke hōʻike i ka ʻole o ka momona kuki i loko o ka momona trans.

Pehea e heluhelu ai i ka lepili ʻai

E nānā i kēia wikiō i ka mea āu e nānā ai i ka lepili o nā meaʻai i hana ʻia e ʻoi aku ke olakino:

No ke aha e weliweli ai ka trans trans i ke olakino

Hoʻopilikia ka momona trans i ke olakino no ka mea lawe mai ia i ka ʻino e like me ka hoʻonui ʻana o ka cholesterol maikaʻi (LDL) a me ka emi ʻana o ka cholesterol maikaʻi (HDL), kahi e hoʻonui ai i ka makaʻi o ka maʻi maʻi a me ka hahau. Hoʻohui ʻia, pili kēia ʻano momona i ka hoʻonui ʻia o ka makaʻi ʻole o ka maʻi, ka maʻi Alzheimer, ka maʻi diabetes a me kekahi ʻano o ka maʻi ʻaʻai. Inā ʻo kēia kāu hihia, eia pehea e hoʻohaʻahaʻa ai i kāu cholesterol maikaʻi ʻole.

Hoʻomaopopo i ka ʻokoʻa ma waena o ka momona trans a me ka momona momona

ʻO ka momona momona kekahi ʻano momona e hoʻopōʻino i ke olakino, akā ʻaʻole like me ka momona trans, ʻike maʻalahi ʻia ia i nā huahana e like me kaʻiʻo momona, bacon, sausages, sausages a me ka waiū a me nā huahana waiū. Pono e hōʻalo i ka ʻai ʻana o nā momona momona, akā ʻo ka palena o ka lawe ʻana o kēia mau momona i ʻoi aku ma mua o ka palena i hāʻawi ʻia no trans fat, ma kahi o 22 g / lā no ka papaʻai 2000 kcal. E aʻo hou e pili ana i ka momona momona.