ʻO nā meaʻai kiʻekiʻe i nā momona momona no ka puʻuwai
Anter
- Papa inoa o nā meaʻai kiʻekiʻe i ka momona momona ʻole
- ʻO ka aila ʻo Olive ka momona momona loa e pale ai ka puʻuwai, no laila e aʻo pehea e koho ai i kahi aila maikaʻi ke kūʻai aku.
ʻO nā momona maikaʻi no ka puʻuwai nā momona momona ʻole, i loaʻa ma salemona, avocado a i ʻole flaxseed, no ka laʻana. Hoʻokaʻawale ʻia kēia mau momona i ʻelua ʻano, monounsaturated a polyunsaturated, a he wai maʻamau ia i ka mahana wela o ka lumi.
Kūpono ʻia nā momona momona ʻole no ka mea ʻoi aku ka hoʻohaʻahaʻa ʻana i ka nui o ke kōkō, LDL (ʻino) kolamu a me nā triglycerides, kōkua pū lākou e mālama i ka HDL (maikaʻi) kolesterol kiʻekiʻe.
Papa inoa o nā meaʻai kiʻekiʻe i ka momona momona ʻole
E ʻike i ka papa ma lalo no ka nui o nā momona momona i loaʻa i 100 g o kekahi mau meaʻai.
| Mea ʻai | ʻO ka momona momona | Kalepona |
| ʻApokila | 5.7 g | 96 kcal |
| Tuna, mālama ʻia i ka aila | 4.5 g | 166 kcal |
| Salemona ʻili ʻole, puhi ʻia | 9.1 g | 243 kcal |
| Sardines, mālama ʻia i ka aila | 17.4 g | 285 kcal |
| ʻOliva ʻōmaʻomaʻo pickled | 9.3 g | 137 kcal |
| ʻO kaʻaila ʻoliva keu | 85 g | 884 kcal |
| Peanuts, pūlehu ʻia, paʻakai ʻia | 43,3 g | 606 kcal |
| Chestnut o Pará, maka | 48,4 g | 643 kcal |
| ʻAno sesame | 42,4 g | 584 kcal |
| Flaxseed, ʻanoʻano | 32.4 g | 495 kcal |
ʻO nā meaʻai ʻē aʻe i waiwai i kēia mau momona ʻo: mackerel, nā aila mea kanu e like me canola, pāma a me ka aila soy, pua puaʻa a me nā hua chia, nā nati, nā ʻalemone a me nā cashews. E ʻike i ka nui o nā nunu cashew āu e ʻai ai e hoʻomaikaʻi i ke olakino: Pehea e hoʻonui ai i nā nati cashew i ke olakino.
Mea kiʻekiʻe nā meaʻai i nā momona unsaturated
Mea kiʻekiʻe nā meaʻai i nā momona unsaturatedNo ka hopena maikaʻi o kāna mau pono, pono e loaʻa nā momona maikaʻi i ka papaʻai, e hoʻololi i nā momona maikaʻi ʻole, nā momona a me nā momona trans. E ʻike ai i nā meaʻai nā momona momona, heluhelu: nā meaʻai kiʻekiʻe i loko o ka momona momona a me nā meaʻai i loko o ka momona trans.
ʻO nā waiwai ʻē aʻe o nā momona maikaʻi:
- Hoʻonui i ke kahe o ke koko,
- Paipai i ka hoʻomaha ʻana o nā kīʻaha koko, e kōkua ana i ka hōʻemi ʻana i ke koko;
- Hana ma ke ʻano he antioxidant i loko o ke kino;
- Hoʻonui i ka hoʻomanaʻo;
- Hoʻoikaika i ka ʻōnaehana pale pale;
- Kāohi i ka maʻi puʻuwai.
ʻOiai maikaʻi nā momona unsaturated no ka puʻuwai, momona lākou a kiʻekiʻe i loko o nā calories. No laila, pono e hoʻopau ʻia nā momona maikaʻi i ka hoʻohaʻahaʻa, keu hoʻi inā he kolesterol kiʻekiʻe ke kanaka, hypertension, diabetes a i ʻole ke kaumaha.
ʻO ka aila ʻo Olive ka momona momona loa e pale ai ka puʻuwai, no laila e aʻo pehea e koho ai i kahi aila maikaʻi ke kūʻai aku.
Hana I Kēia Lā
Alelo keʻokeʻo: He aha ka mea e hiki ai a he aha e hana ai
