ʻO nā momona momona - Ehia mau momona āu e ʻai ai i kēlā me kēia lā?

Anter

• He aha ka momona?
• Nā hana a me nā pono o ka momona
• Nā ʻano momona like ʻole
• Momona momona
• Momona polyunsaturated
• ʻO ka momona momona
• Trans momona
• Ehia ka momona o ke olakino e ʻai ai i kēlā me kēia lā?
• ʻAi momona momona
• ʻO ka momona kiʻekiʻe, hoʻā momona a i ʻole kaʻai Ketogenic
• Meaʻai Kaiwaenahonua-momona
• ʻO nā meaʻai kiʻekiʻe i ka momona momona
• Momona momona
• Momona polyunsaturated
• ʻO ka momona momona
• Ke laina lalo

He mea nui ka momona o kāu papaʻai, akā e ʻike ana i ka nui o ka mea e ʻai ai hiki ke huikau.

I nā makahiki he 50 i hala aku nei, ua neʻe nā poʻe he nui mai kahi momona momona i kahi papaʻai momona haʻahaʻa, e pili ana i nā ʻōlelo aʻoaʻo mai nā ʻoihana olakino.

Eia naʻe, ʻaʻole kikoʻī ka hoʻolaha ʻana i kahi palena kiʻekiʻe no ka nui o nā momona āu e ʻai ai.

E nānā kikoʻī kēia ʻatikala i nā ʻano momona like ʻole a hāʻawi i nā manaʻo no ka nui o ka mea e ʻai ai i kēlā me kēia lā.

He aha ka momona?

Me nā protein a me nā carbs, ʻo ka momona kekahi o nā macronutrients ʻekolu i kāu papaʻai.

Pau ʻoe i ka momona ma ke ʻano o nā triglycerides. Aia i loko o kahi mole mole triglyceride ʻekolu mau waikawa momona i hoʻopili ʻia i ka iwi ʻaoʻao glycerol. Loaʻa i nā momona momona nā kaulahao o nā kalapona a me nā hydrogens.

ʻO kahi ala e hoʻokaʻawale ai i nā momona ma ka lōʻihi o kā lākou kaulahao kalapona:

• pōkole kaulahao momona nā waikawa: ma lalo o 6 mau kalapona
• nā waikawa momona momona waena: 6-12 kalapona
• nā waikawa momona momona lōʻihi: 13–21 mau kalapona
• nā waikawa momona momona lōʻihi loa: 22 a ʻoi paha mau kalapona

ʻO ka hapa nui o nā momona āu e ʻai ai he mau waikawa momona lōʻihi. Hana nui ʻia nā wai momona momona ke hana ʻia ka bacteria ma loko o kāu kolona, ​​ʻoiai ka momona o ka waiū i loko o nā mea liʻiliʻi.

Hoʻokomo ʻia nā momona momona lōʻihi a lōʻihi loa i loko o ke kahe o ke koko a hoʻokuʻu ʻia i nā huna o ke kino e pono ai. Eia naʻe, lawe ke akepaʻa i nā kaulahao kaulahao a me nā kaulahao kaulike pololei a mālama iā lākou e like me ka ikehu.

Hōʻuluʻulu Manaʻo: ʻO nā momona kekahi o nā macronutrients ʻekolu. Ke kino
omo iā lākou mai ka meaʻai a hoʻohana iā lākou no ka ikehu a me nā hana ʻē aʻe.

Nā hana a me nā pono o ka momona

Hana ka momona i mau hana a hāʻawi i nā pono olakino he nui:

• Ikehu: ʻO ka momona kahi kumu ikehu maikaʻi loa. Hāʻawi ia i 9 calories i ka gram, akā ʻo ka protein a me ka carbs e hāʻawi kēlā me kēia 4 calories i ka gram.
• Ka hoʻoponopono Hormone a me nā gen: Hoʻoponopono nā momona i ka hana ʻana o nā hormones reproductive a me steroid, a me nā gen i pili i ka ulu a me ka metabolism (,).
• Hana lolo: He mea nui ka lawa ʻana o ka momona no ka olakino lolo, e like me ke ʻano (,).
• Hoʻohui ʻia o nā wikamina hiki ke hoʻoheheʻe ʻia ka momona: Pono e hoʻopau ʻia nā wikamina A, D, E a me K me ka momona e komo pono ai.
• ʻAla a me ka piha: Hoʻohui i ka momona i nā meaʻai e ʻoi aku ka ʻono a ʻoi aku ka hoʻopiha.

Kōkua ka momona i mālama ʻia i loko o kou kino:

• hoʻowahāwahā i kou mau lālā
• pumehana
• hāʻawi i ka ikehu i hiki iā ʻoe ke hoʻohana i ka hihia o ka lawa ʻole o ka calorie

Hōʻuluʻulu Manaʻo: Hāʻawi nā momona i nā pono he nui no kou kino, e like me
e lawelawe ana ma ke ʻano he ikehu, e hoʻoponopono ana i nā homone a me nā ʻāpana, e mālama ana i ke olakino lolo, a e hoʻonoi ana i ka meaʻai a ʻoi aku ka ʻoluʻolu.

Nā ʻano momona like ʻole

Hoʻohui ʻia nā momona momona e like me ka helu o nā paʻa pālua ma waena o nā kalapona i kā lākou kūkulu.

Momona momona

Loaʻa i hoʻokahi pilina paʻa nā monounsaturated fatty acid (MUFAs) i kā lākou mau kaulahao kalapona.

He wai maʻamau nā kumuwaiwai MUFA i ka mahana wela a paʻa paʻa no nā hana kuke.

ʻO ka MUFA maʻamau he acidic oleic, kahi aila ʻoliva i loaʻa i nā nui.

Hoʻopili ʻia ka momona monounsaturated i kekahi mau pono olakino, e like me ka hoʻemi ʻia ʻana o nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka maʻi kō (,,).

Hoʻokahi loiloi o 24 mau noiʻi i kāohi ʻia i loaʻa nā papaʻai kiʻekiʻe i ka monounsaturated momona alakaʻi i ka haʻahaʻa haʻahaʻa o ke kō, nā triglycerides, ke kaupaona a me nā pae o ke koko, i hoʻohālikelike ʻia i nā papa ʻaina kiʻekiʻe. ʻO nā papa momona momona monounsaturated kiʻekiʻe i hoʻonui i ka HDL (maikaʻi) pae pae kolesterol ().

Hiki i nā MUFA ke hoʻonui i ka manaʻo o ka piha i alakaʻi i ka hōʻemi ʻana i ka ʻai o ka calorie.

I hoʻokahi o nā noi ʻana, ua piha ka poʻe a lawe i nā kolamu liʻiliʻi no nā hola he 24 e hiki mai ana ma hope o ka ʻai ʻana i ka berena me ka aila momona i ka waikawa oleic, ke hoʻohālikelike ʻia me ka berena i loaʻa ka liʻiliʻi ().

Momona polyunsaturated

Aia i loko o ʻelua a ʻoi paha nā paʻa pālua nā polyunsaturated fatty acid (PUFAs).

Hiki iā lākou ke hoʻokaʻawale ʻia i mau hui e pili ana i ka wahi o nā paʻa pālua. Hoʻopili kēia i nā omega-3s a me nā omega-6s.

Hana kēia mau paʻa pālua i nā PUFA a ʻoi aku ka maʻalahi a me ka wai ma mua o nā momona momona.

Ma kekahi ʻaoʻao, ʻoi aku ka maʻalahi o ka hōʻino a me ka rancidity.

Ua ʻike nā noiʻi ua loaʻa i nā momona omega-3 momona lōʻihi nā pono no ka mumū, maʻi puʻuwai, diabetes, kaumaha, a me nā kūlana olakino ʻē aʻe (,,).

ʻOiai pono ʻoe i kekahi mau momona omega-6, hiki iā lākou ke kōkua i ka mumū mau inā ʻoe e ʻai nui, keu hoʻi inā haʻahaʻa ka omega-3 PUFA (,,).

ʻO ka momona Omega-6 ka mea maʻamau i nā papaʻai o kēia mau lā. Ma ka ʻaoʻao ʻē aʻe, hoʻopau pinepine ʻia nā momona omega-3 i nā nui liʻiliʻi.

ʻO ka mea nui, ua hōʻike nā kānaka noiʻi ua hāʻawi ka papa hana hoʻomohala o nā kānaka i ka lakio o ka omega-6 i ka momona omega-3 ma waena o 1-a-1 a me 4-to-1.

I ka hoʻohālikelike ʻana, ua koho ʻia ka hapa nui o ka poʻe e ʻai i kēia mau momona i ka lakio 15-17: 1.

ʻO ka momona momona

ʻAʻohe paʻa paʻa o nā momona fatated acid (SFA) i loko o kā lākou kaulahao kalapona, no laila ua ʻōlelo ʻia nā "kalapona" me nā hydrogen.

Kūpaʻa loa lākou i nā mahana wela a ʻoi aku ka liʻiliʻi o ka hōʻino ʻia i ka wā kuke ma mua o nā momona polyunsaturated.

Hiki i ka lawe ʻana i ka SFA ke hoʻāla i nā pae kolamu LDL (maikaʻi ʻole) i kekahi poʻe, ʻoiai pili kēia i kahi ʻāpana i nā kikoʻī momona momona i pau. Pono e hoʻomaopopo ʻia e piʻi pū kekahi ka HDL (maikaʻi) cholesterol ().

Ma ke ʻano holoʻokoʻa, hōʻike ka noiʻi he hopena kūlohelohe ka hopena o ka SFA i ke olakino a ʻaʻole he kumu a hāʻawi i ka maʻi puʻuwai (,,).

ʻO ka ʻoiaʻiʻo, hiki i kekahi mau meaʻai ke kiʻekiʻe i ka momona momona ke hoʻopōmaikaʻi i ke olakino metabolic.

ʻO kahi laʻana, hōʻike nā noiʻi e pili ana nā triglycerides kaulahao medium i ka aila niu a me ka ʻaila niu i mea e hoʻonui ai i ka nui o ka metabolic a hoʻemi i ka ʻai o ka calorie (,).

Paipai ka American Heart Association e 5-6% wale nō o kāu lawe momona e māʻona. I nā huaʻōlelo ʻē aʻe, inā ʻoe ma kahi papaʻai o 2000 mau calorie i kēlā lā i kēia lā, pono ʻoe e ʻai ma kahi o 13 mau momona o ka momona momona i kēlā me kēia lā (24).

Trans momona

I loko o kahi mole mole trans, hoʻonohonoho ʻia nā hydrogens mai kekahi i kekahi ma mua o ka ʻaoʻao a me ka ʻaoʻao.

Kū liʻiliʻi nā huina trans momona i ka waiū a me nā meaʻai holoholona. Eia nō naʻe, ʻaʻohe mea kūlohelohe e pili ana i nā momona trans i hoʻohana ʻia i nā meaʻai i hoʻoponopono ʻia.

Hana ʻia kēia mau momona trans ma o ka hoʻohui ʻana i ka hydrogen i nā momona unsaturated e hana i kahi huahana e like me ka momona momona. Hoʻopaʻa pinepine nā lepili kūpono iā lākou i nā momona "hapa hapa hydrogenated".

ʻO ka ʻai ʻana i nā momona trans hiki ke alakaʻi i kekahi mau pilikia olakino. Hoʻopili ʻia nā momona trans art synthetic i ka lī, hoʻololi i ke olakino olakino maikaʻi ʻole, hana i ke aʻa pono ʻole, ke kūpaʻa ʻana o ka insulin, a me ka momona o ka ʻōpū nui (,,,).

Ua hoʻopili ka noiʻi i ka lawe ʻana o nā momona trans me kahi kiʻekiʻe o ka maʻi maʻi maʻi ().

ʻIke pinepine ʻia nā momona trans i ka margarine a me nā pāhana hana ʻē aʻe. Hoʻohui nā mea hana meaʻai i kekahi manawa i nā huahana i hoʻopili ʻia, e like me nā pahū, e kōkua ai i ka hoʻolōʻihi i ka ola.

Hōʻuluʻulu Manaʻo: Hoʻohui ʻia nā momona e ka helu o nā paʻa i kā lākou kalapona
kaulahao. Ma waho o nā momona trans, ʻo ka hapa nui o nā momona i nā hopena maikaʻi a pale ʻole paha i ke olakino. Eia nō naʻe, hiki i kahi lakohana omega-6 kiʻekiʻe i ka omega-3 ke kumu i nā pilikia.

Ehia ka momona o ke olakino e ʻai ai i kēlā me kēia lā?

Pili ka nui kūpono o ka momona e ʻai ai i kāu mau koi calorie no ka pohō a mālama ʻana paha. E hoʻokumu ʻia ia ma kāu kaila ʻai a me kāu papaʻai.

Hiki iā ʻoe ke hoʻohana i kēia calculator e hoʻoholo ai i kāu calorie e pono ai e lilo i ka paona a mālama i kou kaumaha, i ʻike ʻia he pahuhopu calorie o kēlā me kēia lā.

ʻAi momona momona

Loaʻa kahi papaʻai momona haʻahaʻa ma kahi o 30% - a ʻoi aku paha - o kāna mau calorie mai ka momona ().

Eia kekahi mau laʻana o nā pae momona i manaʻo ʻia i kēlā me kēia lā no ka papaʻai momona momona, hoʻokumu ʻia i nā pahu hopu calorie like ʻole.

• 1,500 calories: ma kahi o 50 gram o ka momona o ka lā
• 2,000 kalori: ma kahi o 67 gram o ka momona o ka lā
• 2,500 calories: ma kahi o 83 gram o ka momona o ka lā

Hōʻike nā haʻawina i nā papa momona momona kiʻekiʻe, e like me nā momona momona a me nā papaʻai Mediterranean, hāʻawi i nā pono olakino he nui a he koho maikaʻi paha ma mua o nā papa momona momona no kekahi poʻe.

ʻO ka momona kiʻekiʻe, hoʻā momona a i ʻole kaʻai Ketogenic

ʻO kaʻai ketogenic:

• hoʻohaʻahaʻa carbs
• hāʻawi i kahi awelika o ka protein
• kiʻekiʻe loa i ka momona

ʻO ka pākēneka o nā calori e kau ʻia ma ka haʻahaʻa o kāu lawe ʻana i ka waiū, akā ma kahi o 75% o nā calorie (,,).

Eia kekahi mau laʻana o nā pae momona i manaʻo ʻia i kēlā me kēia lā no kahi papa haʻahaʻa-carb a i ʻole ketogenic, e pili ana i nā pahu hopu calorie like ʻole.

• 1,500 calories: ma kahi o 83-125 gram o ka momona o ka lā.
• 2,000 kalori: ma kahi o 111–167 gram o ka momona o ka lā.
• 2,500 calories: ma kahi o 139-208 gram o ka momona o ka lā.

Meaʻai Kaiwaenahonua-momona

Aia i ka papaʻai Mediterranean ke ʻano he nui o nā mea kanu a me nā meaʻai holoholona e like me:

• iʻa
• ʻiʻo
• huamoa
• waiū waiū
• ʻaila ʻoliva keu
• nā huaʻai
• nā mea kanu
• legume
• palaoa holoʻokoʻa

Hāʻawi maʻamau ia i ka 35-40% o nā calorie mai ka momona, me ka nui o nā momona monounsaturated mai ka aila ʻoliva.

Eia kekahi mau laʻana o nā pae momona i manaʻo ʻia i kēlā me kēia lā no ka papaʻai Mediterranean, hoʻokumu ʻia i nā pahu hopu calorie like ʻole.

• 1,500 calories: ma kahi o 58-67 gram o ka momona o ka lā
• 2,000 kalori: ma kahi o 78-89 gram o ka momona o ka lā
• 2,500 calories: ma kahi o 97-111 mau kenika o ka momona o ka lā

Hōʻuluʻulu Manaʻo: Ehia mau momona āu e ʻai ai i kēlā me kēia lā e pili ana i ke ʻano o ka papaʻai āu e ukali ai a me kāu mau calorie e pono ai no ka pohō a me ka mālama ʻana.

ʻO nā meaʻai kiʻekiʻe i ka momona momona

Nānā ʻole i ke ʻano o ka papaʻai āu e ukali ai, he mea nui e loaʻa ke kaulike o nā ʻano momona momona i kēlā me kēia lā.

ʻO ka mea pōmaikaʻi, hiki i nā meaʻai ʻono he nui ke hāʻawi i ka momona āu e makemake ai.

ʻOiai ka hapanui o nā meaʻai i loko o kahi hui o nā momona like ʻole, kiʻekiʻe loa kekahi i kekahi ʻano.

Ma lalo iho nei nā laʻana o nā meaʻai i waiwai i nā ʻano momona momona.

Momona momona

Loaʻa nā momona momona monounsaturated i ka hapa nui o nā mea kanu a me nā holoholona, ​​akā momona kekahi o nā meaʻai iā lākou.

Pākuʻi ʻia kēia mau mea:

• ʻaila ʻoliva
• ʻoliva
• hua nut macadamia
• ʻalemona
• pecans
• nā ʻāpala
• pistachios
• pīnani
• ʻāpala
• puaʻa
• pipi

Loaʻa i kēia mau meaʻai āpau i nā momona omega-6 polyunsaturated.

Momona polyunsaturated

Aia nā momona Omega-6 i ka hapa nui o nā mea kanu a me nā holoholona, ​​e like me nā mea i ʻōlelo ʻia ma luna.

Eia nō naʻe, ʻoi aku ka nui o ka hana i ka loaʻa ʻana o nā momona omega-3 kūpono.

ʻO nā meaʻai i waiwai i ka omega-3 e komo pū:

• sāmona
• sardinia
• hānai manu
• ʻakaʻakai
• heleuma
• hua chia
• olonā
• walnuts

He mea kūpono ia e hoʻomaopopo i nā mea kanu mea kanu, e like me flax, i loko o ka alpha-linolenic acid (ALA). Hiki i kēia ke hoʻololi i ka eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA), i loaʻa paha nā pono olakino.

Eia naʻe, ʻilihune ka helu hoʻololi o ALA i ka omega-3s EPA a me DHA ().

ʻO ka momona momona

ʻO nā meaʻai olakino i kiʻekiʻe i ka momona momona ka:

• ʻaila niu
• ʻailakele
• waiū waiū holoʻokoʻa, e like me ka yogurt momona piha
• tī lika mascarpone
• tī lika
• ʻiʻo hipa

Hōʻuluʻulu Manaʻo: Koho i nā ʻano meaʻai like ʻole e hāʻawi i nā momona mai
i kēlā me kēia hui ʻokoʻa i kēlā me kēia lā, ʻo ka momona ʻo omega-3.

Ke laina lalo

Mālama nā momona i nā ʻano hana nui, me ka hoʻonoi ʻana i nā meaʻai a kōkua iā ʻoe e māʻona.

ʻO ka mea pōmaikaʻi, ʻo kahi ʻano nui o ka lawe ʻana i ka momona i manaʻo ʻia he olakino.

ʻO ka ʻai ʻana i nā huina kūpono a me nā ʻano momona kūpono hiki ke hele lōʻihi i ka hōʻemi ʻana i ka pilikia o ka maʻi a hoʻonui i kou olakino holoʻokoʻa.