Pehea e ʻai ai i ka aila niu, a pehea ka nui o kēlā me kēia lā?

Anter

• Nā Hana Hana i Hoʻohana ʻia i ka Haʻawina
• Nā Hanana Pākēneka
• Nā Hana Hana
• Ehia mau aila niu i kēlā me kēia lā?
• Pehea e ʻai ai i ka aila niu
• Hoʻohana ia no ke kuke ʻana
• Hoʻohana ia i nā Recipe
• Pākuʻi i ke kope a me ke kī
• He aha e pili ana i kumukanawai?
• Heluhelu ʻia nā Calories
• Lawe i ka Home Message

ʻO ka ʻaila niu kekahi mau pono olakino maikaʻi loa.

Hōʻike ʻia e hoʻonui i ka metabolism, hoʻemi i ka pōloli a hoʻonui i ka HDL (ka "maikaʻi") kolesterol, e inoa i kekahi mau mea.

Eia nō naʻe, huikau nā poʻe he nui i ka nui o ka mea e lawe ai a pehea e ʻai ai.

Hōʻike kēia ʻatikala pehea e hoʻopili ai i ka aila niu i kāu papaʻai a me ka nui kūpono e lawe ai.

Nā Hana Hana i Hoʻohana ʻia i ka Haʻawina

Ua noiʻi kekahi o nā noiʻi i nā pono o ka aila niu, a ʻo ka hapa nui o ia mea i pili i kāna ʻike kiʻekiʻe o nā triglycerides kaulahao waena (MCTs).

Nā Hanana Pākēneka

I kekahi mau hihia, ʻo ka nui o ka aila i hāʻawi ʻia he pākēneka o ka nui o nā calorie, i ʻokoʻa i kēlā me kēia kanaka.

I loko o ʻekolu mau haʻawina like, ʻo ka hui ʻana o ka aila niu a me ka waiūpaka nā kumu momona nui i kahi papa momona momona 40%. Ua hoʻonui nā wahine maʻamau i ke kaumaha i ka hoʻonui metabolic a me nā lilo o ka calorie (,,).

I kahi noiʻi e hoʻohālikelike ana i nā hopena o nā momona like ʻole ma nā pae kolesterol, kahi papaʻai me 20% o ka nui o nā calorie mai ka aila niu i hoʻāla i ka HDL cholesterol i nā wahine akā ʻaʻole i nā kāne. Hoʻohui ʻia, ua hōʻike ʻia e hoʻāla i ka LDL kolamu ma lalo o ka waiūpaka ().

I loko o kēlā me kēia haʻawina, ʻo kahi kanaka e ʻai ana he 2000 mau calorie no ka mālama ʻana i ke kaumaha e komo pū me 36-36 mau huna o ka aila niu i kēlā me kēia lā ma ke ʻāpana o ka papaʻai.

Nā Hana Hana

I nā noiʻi ʻē aʻe, hoʻopau kēlā me kēia meʻe i ka nui o ka aila me ka nānā ʻole i ka lawe ʻana o ka calorie.

I hoʻokahi o nā noi ʻana, ʻo ka poʻe kaupaona a momona paha e lawe ana i 2 punetēpu (30 ml) o ka aila niu i kēlā me kēia lā no 4 mau pule i nalowale ka awelika o 1.1 iniha (2.87 cm) mai ko lākou pūhaka ().

ʻO ka mea hou aku, ua nalo nā mea komo i kēia kaupaona me ka ʻole o ka kaohi pono ʻana i nā calori a i ʻole ka hoʻonui ʻana i ka hoʻoikaika kino ().

I kahi noi ʻē aʻe, ua lawe nā wahine momona i 2 punetēpu (30 ml) o ka niu a me ka ʻaila soybean ʻoiai ma ka papaʻai i kaupalena ʻia ka calorie. Ua emi iho ka nui o ko lākou pūhaka a ua hoʻonui ʻia ka HDL kolesterol, ʻoiai ka hui kūʻē i ka pane ʻē aʻe ().

Laina lalo:

I nā noiʻi ʻana, loaʻa nā pōmaikaʻi i ka aila niu ke hāʻawi ʻia ia ma nā ʻoihana paʻa a i ʻole ma kahi pākēneka o ka nui o ka lawe ʻana i ka kalori.

Ehia mau aila niu i kēlā me kēia lā?

Ua ʻike ʻia nā noiʻi he 2 punetēpu (30 ml) ke ʻano he hopena maikaʻi.

Hōʻike ʻia kēia e pōmaikaʻi ai ke kaupaona, hoʻoliʻiliʻi i ka momona o ka ʻōpū a hoʻomaikaʻi i nā kaha olakino ʻē aʻe (,).

Ua hoʻohana ʻia kekahi mau noiʻi i 2.5 mau punetēpu (39 gram) i kēlā me kēia lā, ke kaukaʻi ʻia i ka lawe ʻana o ka calorie (,,,).

Hāʻawi ʻelua mau punetēpu e pili ana i 18 mau gram o nā triglycerides kaulahao waena, aia ma waena o 15-30 mau gram i hōʻike ʻia e hoʻonui i ka nui o ka metabolic ().

ʻO ka ʻai ʻana i 2 punetēpu (30 ml) i kēlā me kēia lā kahi nui kūpono e waiho ana i kahi no nā momona olakino ʻē aʻe i kāu papaʻai, e like me nā nati, aila ʻoliva puʻupaʻa a me nā avocado.

Eia nō naʻe, e hoʻomaka lohi e hōʻalo i ka nausea a me nā pahu hakahaka e kū mai me ka lawe kiʻekiʻe. Lawe i 1 teaspoon i kēlā me kēia lā, e hoʻonui iki ana i 2 punetēpō i kēlā me kēia lā ma luna o 1-2 mau pule.

Laina lalo:

ʻO ka ʻai ʻana he 2 punetēpu no kēlā me kēia lā e lawa e loaʻa ai nā pono olakino, akā ʻoi aku ka maikaʻi o ka hana ʻana i kēia nui.

Pehea e ʻai ai i ka aila niu

Nui a hewahewa nā ala e hoʻopili ai i kēia aila i kāu papaʻai.

Hoʻohana ia no ke kuke ʻana

Kūpono ka aila niu no ka kuke ʻana no ka mea aneane 90% o kāna mau momona momona i māʻona, e kūpaʻa mau ana i nā mahana wela.

Loaʻa iā ia kahi kiko uahi kiʻekiʻe o 350 ° F (175 ° C).

Kūleʻa ka ʻaila niu i ka mahana o ka lumi a hoʻoheheʻe ma 76 ° F (24 ° C). No laila e mālama iā ia i loko o kahi kīʻaha, ma mua o ka pahu hau, e mālama pono ai ia.

I loko o nā mahina anuanu, lilo paha i mea paʻa loa a paʻakikī e heʻe mai ka ipu. Hiki ke hoʻoponopono i kēia me ka hahau ʻana iā ia me ka mea kāwili uila a i ʻole ka blender.

Eia kekahi mau manaʻo kuke:

• Hoʻomaʻa a palu paha: E hoʻohana i 1-2 punetēpō o kēia aila e kuke i nā mea kanu, nā hua, ka ʻiʻo a iʻa paha.
• Popcorn: Ua hoʻoheheʻe ʻo Drizzle i ka aila niu ma luna o ka popcorn pop -orn a hoʻāʻo paha iā ia i kēia papa hana popcorn kapuahi.
• Hana kālua: E hoʻohana iā ia e uhi i nā moa a i ʻole kaʻiʻo ma mua o ka ʻānai ʻana me nā mea ʻala.

Hoʻohana ia i nā Recipe

Hiki ke pani ʻia ka ʻaila niu no ka aila a me ka bata paha ma ka lakio 1: 1 i ka nui o nā meaʻai.

E nānā pono i nā mea anuanu e like me nā hua manu a i ʻole ka waiū e hele mai i ka mahana o ka lumi ma mua o ka hoʻopili ʻana iā ia, no laila hui maikaʻi ʻia ia ma kahi o ka ʻōpala ʻana.

ʻOi aku ka maikaʻi e hoʻoheheʻe iā ia a hoʻohui i nā mea leʻaleʻa a me nā protein protein e hoʻolōʻihi.

Eia kekahi mau meaʻai e hoʻohana i ka aila niu:

• Pākuʻi ʻia ʻo Zucchini, Squash a me nā ʻaka.
• Mīkini Mālama Thai.
• ʻO ka momona ʻo Strawberry a me ka niu niu.

Pākuʻi i ke kope a me ke kī

ʻO kekahi ala e lawe ai i kēia aila i loko o ka kofe a i ʻole tī. E pahuhopu i kahi liʻiliʻi - e pili ana i kahi teaspoon ʻelua paha. Aia ma lalo kahi papa ʻina wikiwiki e hōʻike ana i ka aila niu.

ʻO Cocoa Chai Tea no hoʻokahi

• ʻEke ʻeke Chai (mea kanu a mea maʻamau).
• 1 he punetune ka palaoa koko momona ʻole.
• 1 kekeke puna punipuni a i ʻole hapa a hapalua paha.
• 1 ʻaila puna aila.
• ʻO Stevia a mea ʻono ʻē aʻe paha, e ʻono ai.

No ka hana ʻana i kēia, ninini i ka wai e hoʻolapalapa ana ma luna o ka ʻeke ʻeke a kūlia ia i 2-3 mau minuke. Wehe i keʻeke ʻeke, hoʻohui i nā mea i koe a hoʻowali a hui maikaʻi. Laina lalo:

Hiki ke hoʻohana ʻia ka aila niu no ka kuke ʻana, i nā meaʻai a me ka hoʻohui ʻana i ka momona momona i nā mea inu wela.

He aha e pili ana i kumukanawai?

Loaʻa ka aila niu i ka pepa capsule.

Ma kekahi ʻano, he kūpono paha ia, no ka hele huakaʻi ʻana. Eia nō naʻe, aia kahi ʻokoʻa ma lalo o kēia ʻano o ka lawe ʻana.

Loaʻa ka hapanui o nā capsule i 1 gram i kēlā me kēia capsule. No ke kiʻi ʻana i 2 punetēpu (30 ml) i kēlā me kēia lā, pono ʻoe e lawe ma kahi o 30 capsule i kēlā me kēia lā.

No ka hapanui o ka poʻe, ʻaʻole kūpono kēia. Akā, e hoʻāʻo i ka hoʻohana ʻana i ka aila niu no ka kuke ʻana a i ʻole hoʻokomo i loko o nā meaʻai.

Laina lalo:

Pono e hoʻopau ʻia nā capsule aila niu i nā nui he nui i mea e kō ai i nā kaha kūpono.

Heluhelu ʻia nā Calories

Hāʻawi ka ʻaila niu i nā pōmaikaʻi waiwai, akā aia nā palena i ka nui āu e ʻai ai.

I ka ʻoiaʻiʻo, loaʻa i kēlā me kēia punetēpu he 130 calories.

A ʻoiai hiki i nā triglycerides kaulahao waena ke hoʻoliʻiliʻi i ka nui o ka metabolic rate, ʻo ka ʻai ʻana i nā mea ʻoi aku ka nui o ke kala ma mua o ka hiki ke alakaʻi i ka loaʻa kaumaha.

Ua hōʻike ʻia ka noiʻi ʻana he maikaʻi loa ka aila niu ke hoʻololi ia i nā momona olakino olakino maikaʻi ʻole i ka papaʻai, ma mua o ka hoʻohui ʻia ʻana ma luna o nā momona āu e ʻai nei.

Lawe ʻia ma kahi o 2 punetēpu i kēlā me kēia lā ke ʻano o ka hoʻolālā maikaʻi loa no ka hoʻonui ʻana i ke olakino.

Laina lalo:

No nā hopena maikaʻi loa, hoʻololi i nā momona momona maikaʻi me ka aila niu ma mua o ka hoʻonui ʻana i kāu lawe momona i kēia manawa.

Lawe i ka Home Message

ʻO ka aila niu kahi kumu kūlohelohe o nā triglycerides kaulahao waena, e hāʻawi nei i nā pono olakino.

Me ka hoʻokomo ʻana i 2 punetēpō o ka aila niu i kēlā me kēia lā, i ka kuke ʻana a i ʻole i nā meaʻai, ʻo ia ke ala maikaʻi loa e loaʻa ai kēia mau pono.