ʻO nāʻaila kuke olakino olakino - Ke Alakaʻi Hope Loa

Anter

• Ke kūpaʻa o nā ʻaila kuke
• ʻO ka Lanakila: ʻAila Kope
• Pata
• Aila Olive
• Nā momona holoholona - Lard, Tallow, Bacon Drippings
• ʻAilā Pālama
• ʻAilika ʻApokila
• ʻAilā Iʻa
• Aila Flax
• ʻAilā Canola
• ʻO kaʻaila Nut a me ka ʻaila Peanut
• ʻO nā hua ʻaila a me nā mea kanu
• Pehea e mālama ai i kāu aila kuke

Nui kāu mau koho inā pili i ke koho ʻana i nā momona a me nā aila no ka kuke ʻana.

Akā, ʻaʻole ia he koho wale i nā aila ke olakino, akā inā paha noho olakino ma hope o ke kuke ʻana me.

Ke kūpaʻa o nā ʻaila kuke

Ke kuke nei ʻoe i kahi wela wela, makemake ʻoe e hoʻohana i nā aila kūpaʻa a mai hoʻohiki a hele maʻalahi paha.

Ke hele aila ka aila, hana lākou me ka oxygen e hana i nā radical manuahi a me nā mea hoʻopōʻino āu e makemake ʻole ai e ʻai.

ʻO ka mea nui i ka hoʻoholo ʻana i ka kūpaʻa o ka aila i ka hoʻowali a me ka rancidification, ma ke kiʻekiʻe a me ka wela haʻahaʻa, ʻo ia ke ʻano o ka saturation o nā momona momona i loko.

ʻO nā momona momona he hoʻokahi wale nō paʻa paʻa i nā mole mole momona, ʻo nā momona monounsaturated he hoʻokahi paʻa pālua a he ʻelua a ʻoi aku paha nā momona polyunsaturated.

ʻO kēia mau paʻa pālua i reactive i ke kemikula a maʻalahi hoʻi i ka wela.

Kūpale maikaʻi nā momona momona a me nā momona monounsaturated i ka hoʻomehana, akā pono e hōʻalo ʻia nā aila kiʻekiʻe i nā momona polyunsaturated no ke kuke ʻana (1).

ʻAe, ʻānō e kūkākūkā i kēlā me kēia ʻano momona momona kuke.

ʻO ka Lanakila: ʻAila Kope

Ke hiki mai i ka kuke wela wela, ʻo kaʻaila niu kāu koho maikaʻi loa.

Ma luna o 90% o nā mea momona momona i loko o ia i māʻona, kahi e kūpaʻa loa ai i ka wela.

Kūleʻa kēia aila i ka mahana o ka lumi a hiki ke hala i mau mahina a me nā makahiki me ka ʻole o ka rancid.

ʻO ka ʻaila niu kekahi mau pono olakino olakino. He waiwai nui ia i loko o kahi waikawa momona i kapa ʻia ʻo Lauric Acid, ka mea hiki ke hoʻomaikaʻi i ke kōkoʻolā a kōkua i ka luku ʻana i nā koʻohune a me nā pathogens ʻē aʻe (, 3, 4).

Hiki i nā momona o kaʻaila niu ke hoʻonui iki i ka metabolism a hoʻonui i nā manaʻo o ka piha i ka hoʻohālikelike ʻia me nā momona ʻē aʻe. ʻO ia wale nō ka aila kuke i hana i kaʻu papa inoa o nā superfood (5,, 7).

ʻO ka haki ʻakika momona:

• Hoʻopau: 92%.
• Monounsaturated: 6%.
• Polyunsaturated: 1.6%.

E koho pono i ka aila niu puʻupaʻa. He meaola, ʻono maikaʻi a loaʻa iā ia nā pono olakino ikaika.

ʻO nā momona momona i hoʻohana ʻia e manaʻo ʻia ʻaʻole maikaʻi, akā hōʻike nā noiʻi hou ʻaʻole lākou i pōʻino loa. ʻO nā momona momona kahi kumu palekana o ka ikehu no nā kānaka (8, 9,).

Pata

Ua daimonio pū ʻia ka waiūpaka i ka wā ma mua ma muli o ka momona momona o ka momona.

Akā ʻaʻohe kumu o ka makaʻu i ka bata maoli. ʻO ia ka margarine i hana ʻia ʻo ia nā mea weliweli maoli ().

ʻOiaʻiʻo maikaʻi ka waiūpaka iā ʻoe a kūpono maoli i ka momona.

Loaʻa iā ia nā Vitamins A, E a me K2. He waiwai pū kekahi ia i nā waikawa momona Conjugated Linoleic Acid (CLA) a me Butyrate, he mau olakino olakino olua.

Hiki i ka CLA ke hoʻohaʻahaʻa i ka pākēneka momona o ke kino i nā kānaka a hiki i ka butyrate ke kaua i ka mumū, hoʻomaikaʻi i ke olakino ʻōpū a ua hōʻike ʻia e hana kūʻē i nā ʻiole a lilo i mea momona (12, 13, 14,,).

ʻO ka haki ʻakika momona:

• Hoʻopau: 68%.
• Monounsaturated: 28%.
• Polyunsaturated: 4%.

Aia hoʻokahi ana no ka kuke ʻana me ka waiūpata. Aia i loko o ka waiūpata mau ka nui o nā kō a me nā protein a no kēia kumu e wela ia i ka wela wela e like me ka palai ʻana.

Inā makemake ʻoe e hōʻalo i kēlā, hiki iā ʻoe ke hana i ka waiūpaka i mōakāka ʻia, a i ʻole ghee. ʻO kēlā ala, wehe ʻoe i ka lactose a me nā protein, e waiho iā ʻoe me ka butterfat maoli.

Eia kahi aʻo maikaʻi loa i ka wehewehe ʻana i kāu pata ponoʻī.

E koho pono i ka pata mai bipi hānai mauʻu. Aia i loko o kēia waiūpala nā mea hou aku o ka Vitamin K2, CLA a me nā meaola ʻē aʻe, i hoʻohālikelike ʻia i ka waiū mai nā bipi hānai palaoa

Aila Olive

Kaulana ka aila ʻoliva no kona hopena olakino puʻuwai a manaʻo ʻia he kumu nui ia no nā pono olakino o ka papa kai mediterania.

Hōʻike kekahi mau noiʻi e hiki i ka aila ʻoliva ke hoʻomaikaʻi i nā biomarkers o ke olakino.

Hiki iā ia ke hoʻāla i ka HDL (ka maikaʻi) kolesterol a hoʻohaʻahaʻa i ka nui o ka oxidized LDL cholesterol e kahe ana i kou kahe koko (17, 18).

ʻO ka haki ʻakika momona:

• Hoʻopau: 14%.
• Monounsaturated: 75%.
• Polyunsaturated: 11%.

Hōʻike nā noiʻi e pili ana i ka ʻaila ʻoliva me ka loaʻa ʻana o nā waikawa momona me nā paʻa pālua, hiki iā ʻoe ke hoʻohana no ka kuke ʻana no ka mea kūpaʻa ia i ka wela (19).

E koho pono i ka ʻaila Olive Virgin Extra. ʻOi aku ka nui o nā meaola a me nā antioxidant ma mua o ke ʻano o ka hoʻomaʻemaʻe. Pākuʻi ka ʻono ʻoi aku ka maikaʻi.

E mālama i kāu aila ʻoliva ma kahi mālie, maloʻo, pouli hoʻi, i mea e pale ʻole ai i ka rancid.

Nā momona holoholona - Lard, Tallow, Bacon Drippings

ʻO ka momona o ka momona o nā holoholona e ʻokoʻa e like me ka mea a nā holoholona e ʻai ai.

Inā ʻai lākou i ka nui o nā hua, e loaʻa i nā momona nā momona momona polyunsaturated.

Inā hānai ʻia nā holoholona a hānai ʻia a hānai ʻia paha i ka mauʻu, e nui ana nā momona momona a me nā momona i loko o lākou.

No laila, nā momona holoholona mai nā holoholona i hānai maoli ʻia he mau koho maikaʻi loa no ka kuke ʻana.

Hiki iā ʻoe ke kūʻai i ka puaʻa mākaukau i hoʻomākaukau ʻia a i ʻole ka loloa mai ka hale kūʻai, a i ʻole hiki iā ʻoe ke mālama i nā kulu mai kaʻiʻo e hoʻohana ai ma kahi hope. ʻOno loa ka drippings Bacon.

ʻAilā Pālama

Loaʻa ka aila pāma mai ka hua o nā lāʻau aila.

Loaʻa iā ia ka hapanui o nā momona momona a me nā monounsaturated, me nā liʻiliʻi o polyunsaturates.

Mālama kēia i ka ʻaila niu i koho maikaʻi no ke kuke ʻana.

ʻOi aku ka maikaʻi o ka ʻAilima Pālama (ʻo ka ʻanoʻano i hoʻomaʻemaʻe ʻole ʻia). He waiwai pū kekahi ia i nā Huaora E, Coenzyme Q10 a me nā meaola ʻē aʻe.

Eia nō naʻe, ua hāpai ʻia kekahi mau hopohopo e pili ana i ka hoʻomau ʻana o ka ʻohi ʻana i ka aila pāma, e ulu nei i kēia mau kumulāʻau ʻo ia hoʻi, ʻoi aku ka liʻiliʻi o ke kaiapuni i loaʻa no nā Orangutan, he ʻano ʻane make nō ia.

ʻAilika ʻApokila

ʻO ka hui ʻana o ka ʻaila avocado e like me ka aila ʻoliva. Hoʻonohonoho nui ʻia ia, me kekahi momona a polyunsaturated i kāwili ʻia i loko.

Hiki ke hoʻohana ʻia no nā kumu like he nui me ka aila ʻoliva. Hiki iā ʻoe ke kuke me ia, a hoʻohana i ke anuanu.

ʻAilā Iʻa

Nui ka waiwai o ka ʻaila iʻa i ke ʻano holoholona o ka Omega-3 fatty acid, ʻo DHA a me EPA. Hiki i kahi punetune o ka iʻa iʻa ke hōʻona i kāu pono i kēlā me kēia lā no kēia mau waikawa momona nui.

ʻO ka aila iʻa ʻoi loa ka cod iʻa iʻa akepa iʻa, no ka mea waiwai ia i ka Vitamin D3, kahi hapa nui o ka honua i hemahema.

Eia naʻe, ma muli o ke ʻano kiʻekiʻe o nā momona polyunsaturated, pono i ka iʻa iʻa ʻaʻole loa e hoʻohana ʻia no ka kuke ʻana. Hoʻohana maikaʻi ʻia ma ke ʻano he kumukanawai, hoʻokahi punetune o ka lā. E mālama i kahi anuanu, maloʻo a pouli hoʻi.

Aila Flax

Aia i loko o ka aila Flax ka nui o nā ʻano mea kanu o Omega-3, Alpha Linolenic Acid (ALA).

Hoʻohana ka poʻe he nui i kēia aila e hoʻopiha me nā momona Omega-3.

Eia naʻe, ke ʻole ʻoe he vegan, a laila makemake wau iā ʻoe e hoʻohana i ka aila iʻa ma kahi.

Hōʻike nā hōʻike ʻaʻole hiki i ke kino o ke kanaka ke hoʻololi pono iā ALA i nā ʻano hana, EPA a me DHA, nona ka aila iʻa i nui ().

Ma muli o ka nui o nā momona polyunsaturated, ʻaʻole pono e hoʻohana ʻia ka aila hua flax no ke kuke ʻana.

ʻAilā Canola

Loaʻa ʻia ka aila Canola mai nā rapeseeds, akā ua lawe ʻia aku ka ʻekika euric (kahi mea ʻawaʻawa, ʻawaʻawa) mai ona aku.

ʻOi aku ka maikaʻi o ka haki ʻana o ka waikawa momona o ka aila canola, me ka hapa nui o nā waikawa momona monounsaturated, a laila loaʻa nā Omega-6 a me ka Omega-3 i ka lakio 2: 1, kahi mea kūpono.

Eia nō naʻe, pono e hele i loko o ka aila canola ʻoʻoleʻa loa nā hana hana ma mua o ka hoʻohuli ʻia ʻana i ka huahana hope loa.

E nānā i kēia wikiō e ʻike pehea e hana ʻia ai ka aila canola. He mea hoʻopailua loa ia a pili i ka hexane solvent ʻawaʻawa (me kekahi poʻe ʻē aʻe) - ʻaʻole wau i manaʻo he kūpono kēia mau aila no ka ʻai kanaka.

ʻO kaʻaila Nut a me ka ʻaila Peanut

Nui aila nā aila nut i loaʻa a makemake kekahi o lākou i ka weliweli.

Eia nō naʻe, waiwai nui lākou i nā momona polyunsaturated, kahi e koho maikaʻi ʻole ai lākou no ka kuke ʻana.

Hiki iā lākou ke hoʻohana ʻia ma ke ʻano he ʻāpana o nā papa kuhikuhi, akā ʻaʻole e ʻānai a hana paha i kahi wela wela me lākou.

Pili ka mea like i ka ʻaila pī. ʻO ka pīnani ʻenehana ʻaʻole nati (he legume lākou) akā like ke ʻano o ka aila.

Aia kekahi mea ʻē aʻe, akā, a ʻo ia ka aila nutadamadamia, ka mea i monounsaturated (e like me ka aila ʻoliva). He kumukūʻai ia, akā lohe wau he ʻono ia.

Inā makemake ʻoe, hiki iā ʻoe ke hoʻohana i ka aila macadamia no ke kuke hoʻohaʻahaʻa haʻahaʻa a waena paha.

ʻO nā hua ʻaila a me nā mea kanu

Hoʻohana nui ʻia nā hua a me nā aila mea kanu hana, hoʻomaʻemaʻe i nā huahana i waiwai nui loa ʻia i nā waikawa momona Omega-6.

ʻAʻole wale ʻoe e kuke me lākou, pono paha ʻoe e hōʻalo loa iā lākou.

Ua kuhi hewa ʻia kēia mau aila he "olakino puʻuwai" e ka pāpāho a me nā loea ʻona he nui i nā makahiki i hala aku nei.

Eia nō naʻe, hoʻopili nā ʻikepili hou i kēia mau aila me nā maʻi koʻikoʻi he nui, e like me ka maʻi puʻuwai a me ke kanesa (, 22, 23).

E hōʻalo iā lākou āpau:

• ʻAilana soya
• ʻO kaʻaila kulina
• ʻAilika pulupulu
• ʻAila Canola
• Aila Rapeseed
• ʻAilā Sunflower
• ʻAila sesame
• ʻAila kālika
• ʻAilā Safflower
• ʻAilā pākī laiki

Nānā pū kekahi kahi noiʻi i nā aila mea kanu maʻamau ma nā papa ʻai ma ka mākeke ʻo U.S. a ua ʻike he paʻa ko loko ma waena o 0.56 a 4.2% trans momona, nā mea ʻona nui (24).

He mea nui ia heluhelu i nā lepili. Inā ʻike ʻoe i kekahi o kēia mau aila ma ka meaʻai pūʻolo e kokoke ana ʻoe e ʻai, a laila ʻoi aku ka maikaʻi o ke kūʻai ʻana i kahi mea ʻē aʻe.

Pehea e mālama ai i kāu aila kuke

E hōʻoia i ka hele ʻole ʻana o kāu mau momona a me nā aila, he mea nui e hoʻomanaʻo i kekahi mau mea.

Mai kūʻai i nā pūʻulu nui i ka manawa. Kūʻai i nā mea liʻiliʻi, pēlā e hoʻohana ai iā lākou ma mua loaʻa iā lākou ka manawa e hōʻino ai.

Ke hiki mai i nā momona momona ʻole e like me ka ʻoliva, ka pama, ka aila avocado a me kekahi mau mea ʻē aʻe, he mea nui e mālama iā lākou i kahi kahi e liʻiliʻi ai lākou e oxidize a hele rancid.

ʻO nā mea kalaiwa nui ma hope o ka hōʻino ʻana o nā aila kuni he wela, oxygen a me ke kukui.

No laila, mālama iā lākou i loko o ka ʻoluʻolu, maloʻo, wahi pouli a e hōʻoia i ka wili i ka uhi ke pau ke hoʻohana ʻana iā lākou.