Na Pili Ola o ka Aila

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Ua lohe ʻoe i hoʻokahi miliona mau manawa: He ʻino ka momona iā ʻoe. Akā ʻo ka ʻoiaʻiʻo, ʻo ia wale nō kekahi nā momona-e like me ka, trans a saturated fats-negatively hopena i kou olakino. ʻElua ʻano momona ʻē aʻe-monounsaturated a polyunsaturated-hiki ke hoʻomaikaʻi maoli i kou olakino ma ka hoʻohaʻahaʻa ʻana i kāu mau pae LDL a i ʻole "ʻino" cholesterol, kōkua i kou kino e komo i nā huaora a me ka pale ʻana i kekahi mau pilikia maka. ʻOiaʻiʻo, ʻaʻohe mea e ʻōlelo e hoʻomaka i ka ʻaila ʻoliva (ʻo nā aila olakino e hele mai me kā lākou ʻāpana kūpono o nā calorie), akā ʻo ka hoʻohui ʻana i nā mea liʻiliʻi i kāu meaʻai he mau pono olakino. Eia ka mea e hoahu ai.

Aila Olive

Hiki i ka lole saladi ke ho'ōla i kou ola? ʻAe, ʻaʻole, akā ke kahe nei i ʻelua punetēpō o ka aila ʻoliva ma luna o kāu greens e hoʻoliʻiliʻi paha i kāu makaʻu o ka maʻi puʻuwai, e like me ka Food and Drug Administration. Koho i nā ʻano wahine puʻupaʻa a puʻupaʻa hou paha, no ka mea liʻiliʻi lākou i ka hana ʻia a no laila e hoʻonui i ka mākaukau i ka papaʻai olakino naʻau. A ʻaʻole ʻo ka poʻe noiʻi puʻuwai mai ke Kulanui o Granada a me ke Kulanui o Barcelona i ʻike e hiki i nā ʻili ʻoliva ke kōkua i ka pale ʻana i ka maʻi maʻi colon, a ʻo kekahi haʻawina Paniolo i paʻi ʻia ma Maʻi ʻaʻai BMC kuhi e hiki i ka aila ʻoliva puʻupaʻa ke oki i ka makaʻu o kekahi mau maʻi maʻi umauma.

ʻAila iʻa

ʻO kekahi kumu ʻē aʻe o ka papaʻai olakino puʻuwai ka aila iʻa, i loaʻa nā omega-3 fatty acid i hiki ke hoʻemi i ka pilikia o ka maʻi puʻuwai, kahi puʻuwai puʻuwai a me nā puʻuwai puʻuwai maikaʻi ʻole. Hōʻike pū ka noiʻi e hiki ke hoʻohaʻahaʻa iki ka aila iʻa i ke koko. A ʻaʻole hoʻopau nā pōmaikaʻi o ka iʻa iʻa ma laila-ʻelua mau noiʻi ʻokoʻa i ʻike ʻia hiki i ka iʻa iʻa ke kōkua pū i nā pilikia o ka maka. ʻO ka noiʻi mua, i hana ʻia e ka ʻAhahui no ka noiʻi ʻana ma Vision a me Ophthalmology, ua ʻike maoli ʻia ka ʻaila iʻa mai hiki i ka iʻa (e like me ka, ʻaʻole ke ʻano capsule) ke pale aku i ka mea i kapa ʻia ʻo "degeneration macular e pili ana i ka makahiki" - ʻike maka ʻole e ʻino loa me ka manawa (hiki iā ia ke alakaʻi i ka makapō). ʻO ka haʻawina ʻelua, e nā mea noiʻi ma Harvard's Schepens Eye Research Institute, ua hōʻike i ka pale ʻana o ka aila iʻa mai ka maʻi maka maloʻo kahi i hoʻohua ʻole ai ke kino i nā waimaka. ʻO kā lākou manaʻo? ʻAi tuna.

Aila ʻAla

Wahi a ka noiʻi e hoʻomau nei, hiki i ka flaxseed ke kōkua i ka pale ʻana i nā maʻi maʻi e pili ana i ka hormone (ka umauma, prostate, colon) a me ka maʻi puʻuwai, hoʻomaikaʻi i ke kiʻekiʻe o ke kō koko, hoʻemi i ka nui o nā wela wela e pili ana me ka menopause a me ka pale ʻana i ka ʻāʻī a me ka hānō ke hoʻohana ʻia. anti-inflammatory. Pono nā hōʻike ʻepekema hou aʻe i mea e ʻike maopopo ai inā hana ka flaxseed i kēia mau ʻano, akā lawe ʻia i nā ʻano liʻiliʻi, ʻaʻole hiki ke hōʻeha ke hoʻohui i ka meaʻai olakino. ʻO kekahi ʻōlelo aʻoaʻo: ʻO ka lawe ʻana i ka flaxseed ma ke ʻano capsule a i ʻole ka hoʻohui ʻana i kāu papa kuhikuhi i kēlā me kēia lā hiki ke alakaʻi i ka lauoho olakino a me ka ʻili.

ʻAila Walnut

Hāʻawi nā Walnuts i kekahi o nā pono olakino e like me ka aila iʻa ma o ka hoʻolako pū ʻana i ke kino me ka omega-3 fatty acids, e like me kahi noiʻi hou mai ke Kulanui ʻo Yale. No laila he aha ka ʻokoʻa? He haʻawina i paʻi ʻia ma ka Ka Nupepa ʻAmelika o ka Nutrical Clinical i kēia Mei i hala iho nei ua ʻike ʻo walnuts i nā pae kolesterol ʻoiai e hoʻoliʻiliʻi ka aila iʻa i nā triglycerides-kekahi ʻano momona i kou koko. ʻO ka laina lalo: kōkua nā mea ʻelua i ka puʻuwai.

ʻAilā Canola

Ke noʻonoʻo nei i ka hana ʻana i ka meaʻai no ka ʻaina ahiahi? E noʻonoʻo e hoʻohana i ka aila canola, mai nā ʻanoʻano o ka canola mea kanu. Loaʻa iā ia ka liʻiliʻi o ka momona momona ma mua o nā aila kuke maʻamau, me ka ʻaila sunflower a me ka aila kulina, a emi iho hapalua ka momona momona o ka aila ʻoliva (mai hopohopo-maikaʻi ka aila oliva no ʻoe). E like me nā pono o ka aila iʻa, hiki i ka canola ke pale i nā pilikia o ka naʻau ma ka hoʻohaʻahaʻa ʻana i ke koko a me ka cholesterol, a me ka hoʻēmi ʻana i ka mumū.

Aila Sesame

E like me ka aila canola, ka aila sesame-i hoʻohana mau ʻia i nā ʻōkuhi ʻAsia - hiki ke kōkua i ka puhū ʻana, ka cholesterol a me ka maʻi puʻuwai. ʻO kahi noi 2006 i paʻi ʻia ma ka Yale Pai no Biology a me nā lāʻau lapaʻau ʻike ʻia i ka wā i hoʻololi ai ka poʻe me ke koko kiʻekiʻe i nā aila ʻē aʻe no ka aila sesame, ua emi ko lākou koko a me ke kaumaha o ke kino ma hope o 45 mau lā. E lawe wale i loko o nā kaha liʻiliʻi, ʻoiai e like me nā aila olakino ʻē aʻe, aia ka aila sesame ma kahi o 13 mau momona o ka momona a me 120 mau calorie i kēlā me ka puna. Ke ʻimi nei i kahi ʻōlelo aʻoaʻo nani? Hoʻopiha pū ʻia hoʻi ka aila Sesame me ka huaola E antioxidant a hoʻomaikaʻi paha i kekahi ʻano o ka huhū o ka ʻili.

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