He aha nā pono o nā momona monounsaturated?
Anter
- He aha nā momona momona?
- Hiki i nā momona Monounsaturated ke kōkua iā ʻoe e lilo i ka kaumaha
- Hiki iā lākou ke kōkua i ka hōʻemi ʻana i nā kumu pilikia no ka maʻi puʻuwai
- Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka maʻi ʻaʻai
- Hiki i nā momona momona ke kōkua i ka hoʻomaikaʻi ʻana i ka Insulin Sensitivity
- Hiki iā lākou ke hōʻemi i ka wela
- ʻO nā meaʻai e pili ana i kēia mau momona?
- Ka Laina Lalo
ʻO nā momona momona monounsaturated nā momona momona i loaʻa i ka aila ʻoliva, nā avocados a me kekahi mau hua.
ʻO ka ʻoiaʻiʻo, hōʻike nā hōʻike i nā momona momona monounsaturated i kekahi mau pono olakino.
Hiki iā lākou ke kōkua me ka pohō kaumaha, hoʻemi i ka makaʻu o ka maʻi puʻuwai a hoʻoliʻiliʻi i ka mumū.
E kūkākūkā kēia ʻatikala i nā momona momona a me nā ʻike ʻepekema ma hope o kā lākou mea maikaʻi.
He aha nā momona momona?
Aia kekahi mau ʻano momona like ʻole i kāu papaʻai, ʻokoʻa i kā lākou ʻano kemika.
ʻO nā momona momona ʻole nā mea i loaʻa nā paʻa pālua i kā lākou hanana kemika.
ʻO nā momona momona momona, a i ʻole nā MUFA, he ʻano momona momona ʻole. "Mono," ʻo ia hoʻi hoʻokahi, hōʻailona i nā momona momona hoʻokahi wale nō paʻa paʻa.
Nui a hewahewa nā ʻano like ʻole o nā MUFA. ʻO ka waikawa Oleic ka ʻano maʻamau, e hoʻopili ana ma kahi o 90% o nā mea i loaʻa i ka papaʻai ().
ʻO nā MUFA ʻē aʻe e pili ana i ka waikawa palmitoleic a me ka waikawa vaccenic.
Nui nā meaʻai i nā MUFA, akā ʻo ka hapa nui o kahi hui o nā momona like ʻole. Kakaʻikahi loa nā meaʻai i loko hoʻokahi wale nō ʻano momona.
ʻO kahi laʻana, kiʻekiʻe loa ka aila ʻoliva i nā MUFA a me nā ʻano momona ʻē aʻe.
ʻO nā meaʻai i kiʻekiʻe i nā momona momona ʻole, e like me ka aila ʻoliva, he wai maʻamau ia i ka mahana o ka lumi, ʻoiai nā meaʻai i kiʻekiʻe i nā momona momona, e like me ka bata a me ka aila niu, paʻa mau i ka mahana wela o ka lumi.
Hoʻopili kēia mau momona ʻokoʻa i ke olakino a me nā maʻi ʻokoʻa. ʻO nā momona momona monounsaturated, i hōʻike nui ʻia, i loaʻa i kekahi mau pono olakino ().
Hōʻuluʻulu Manaʻo: Loaʻa i nā momona monounsaturated hoʻokahi paʻa pālua i kā lākou hanana kemika a loaʻa paha i nā pono olakino like ʻole.Hiki i nā momona Monounsaturated ke kōkua iā ʻoe e lilo i ka kaumaha
Hāʻawi nā momona āpau i ka nui o ka ikehu - 9 calories i ka gram - ʻoiai ka carbs a me ka protein e hāʻawi i 4 calories i ka gram.
No laila, ʻo ka hōʻemi ʻana i ka nui o ka momona i kāu papaʻai hiki ke lilo i ala maikaʻi e hōʻemi i kāu lawe ʻana i ka calorie a lilo i ka kaumaha.
Eia nō naʻe, ʻo kahi papaʻai me nā momona kaulike-a-kiʻekiʻe o nā momona monounsaturated hiki ke kōkua pū me ka pohō kaumaha, ʻoiai inā ʻaʻole ʻoe e ʻai i nā mea ʻoi aku ka nui o nā calorie ma mua o ka wela ().
Ua hōʻike ʻia kahi mau noiʻi ʻelua i ka wā e mau ai ka ʻai ʻana o ka calorie, ʻo nā papaʻai kiʻekiʻe i nā MUFA i alakaʻi ʻia i ka pohō kaumaha e like me nā papa momona momona (,).
ʻO kahi laʻana, hoʻokahi noiʻi o 124 poʻe i kaupaona a obesity paha i ʻike i ka ʻai ʻana i kahi papaʻai MUFA kiʻekiʻe (20% o ka nui o nā calorie) a i ʻole ka papaʻai kalebba kiʻekiʻe no hoʻokahi makahiki i alakaʻi ʻia i ka pohō kaumaha like o 8.8 paona (4 kg ) ().
ʻO kahi noiʻi nui i hui pū i nā hopena o 24 mau noiʻi ʻē aʻe i hōʻike ʻoi aku ka maikaʻi o kaʻai kiʻekiʻe-MUFA ma mua o nā papa kiʻekiʻe-carb no ka pohō kaumaha ().
No laila, hiki i nā papaʻai nui-MUFA ke ala pono e lilo i ka kaumaha ke hoʻololi i nā calorie ʻē aʻe, ma mua o ka hoʻohui ʻana i nā calorie keu i ka papaʻai.
Hōʻuluʻulu Manaʻo: Hiki i nā pāʻina nui-MUFA ke kōkua me ka hoʻēmi kino a ʻoi aku paha ka maikaʻi ma mua o nā papa momona, momona kiʻekiʻe.Hiki iā lākou ke kōkua i ka hōʻemi ʻana i nā kumu pilikia no ka maʻi puʻuwai
Aia kahi hoʻopaʻapaʻa nui i ka meaʻai e pili ana inā hoʻonui nā momona momona i ka makaʻu o ka maʻi puʻuwai.
Eia nō naʻe, aia kahi hōʻike maikaʻi e hiki ai i ka hoʻonui ʻana i nā MUFA i kāu papaʻai ke hōʻemi i nā mea pilikia no ka maʻi puʻuwai, keu hoʻi inā e pani ʻoe i ka momona momona.
ʻO ka nui o ke kōkō i loko o ke koko kahi mea pilikia no ka maʻi puʻuwai, no ka mea hiki iā ia ke pale i nā aʻa a alakaʻi i nā puʻuwai a i ʻole ka hahau. Ua hōʻike ʻia nā ʻano noiʻi like ʻole i ka loaʻa ʻana o nā momona monounsaturated kiʻekiʻe i hiki ke hōʻemi i ke koko a me nā triglycerides (,,).
ʻO kahi laʻana, ua hoʻohālikelike kahi noiʻi o 162 poʻe olakino i ʻekolu mau mahina o kaʻai nui-MUFA me kahi papaʻa momona momona e ʻike ai i nā hopena ma ke koko kolesterol.
Ua ʻike kēia noiʻi i ka papaʻai momona i loko o ka momona momona i hoʻonui ai i ka LDL cholesterol maikaʻi ʻole e 4%, ʻoiai ʻo kaʻai nui-MUFA i hōʻemi i ka LDL cholesterol e 5% ().
Ua loaʻa nā haʻawina ʻē aʻe i nā hopena like o nā MUFA e hōʻemi ana i ka LDL kolesterol a me ka hoʻonui ʻana i ka HDL kolesterol "maikaʻi" (,,).
Hiki i nā papaʻai kiʻekiʻe-MUFA ke kōkua i ke kaomi o ke koko. Ua ʻike ʻia kahi noiʻi nui o 164 poʻe me ke koko kiʻekiʻe i kahi papaʻai nui-MUFA i hoʻohaʻahaʻa i ke kahe o ke koko a me ka makaʻu o ka maʻi puʻuwai, i hoʻohālikelike ʻia me kahi papaʻai kiʻekiʻe-carb ().
Loaʻa nā hopena maikaʻi like i ke kaomi koko i nā poʻe me ka maʻi diabetes type 2 a me ka metabolic syndrome (,).
Eia nō naʻe, mea nui e hoʻomaopopo i nā hopena maikaʻi o kaʻai kiʻekiʻe-MUFA ʻike wale ʻia ke pani lākou i ka momona momona a carbs paha i ka papaʻai.
Eia kekahi, i kēlā me kēia o kēia aʻo ʻana, ʻo nā papaʻai nui-MUFA kahi ʻāpana o nā papaʻai i mālama ʻia i ka calorie, ʻo ia hoʻi ka hoʻohui ʻana i nā calorie hou aʻe i kāu papaʻai ma o nā meaʻai MUFA kiʻekiʻe i loaʻa ʻole nā pono like.
Hōʻuluʻulu Manaʻo: Hiki i nā papaʻai nui-MUFA ke kōkua i ka hōʻemi ʻana i ke kōpaʻa o ke koko, ke kahe o ke koko a me nā kumu pilikia ʻeha puʻuwai ʻē aʻe, inā paha lākou e pani i nā momona momona i ka papaʻai.Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka maʻi ʻaʻai
Aia kekahi mau hōʻike e hiki ai i nā papaʻai momona i nā MUFA ke kōkua i ka hōʻemi ʻana i ka hopena o kekahi mau maʻi maʻi maʻi.
ʻO ka maʻi ʻaʻai Prostate, ʻo kahi laʻana, ʻo ia kekahi o nā ʻano maʻi ʻaʻai e ʻike pinepine ʻia i nā kāne, keu hoʻi nā kāne ʻelemakule.
Ua nānā nui nā noiʻi inā he kāne a ʻai i ka nui o nā MUFA i hōʻemi a hoʻonui paha i nā helu o ka maʻi ʻaʻai prostate, akā mau ka maopopo ʻole o nā hōʻike.
Ua loaʻa nā hopena like ʻole i kēlā me kēia haʻawina e nānā nei i ke kuleana o kaʻai kiʻekiʻe-MUFA i ka maʻi ʻaʻai prostate. Hōʻike kekahi i kahi hopena pale, hōʻike ʻole kekahi i kahi hopena a hōʻike kekahi i kahi hopena ʻino (,,).
Ua hōʻike ʻia kekahi o kēia mau noiʻi i nā ʻāpana ʻē aʻe o nā meaʻai kiʻekiʻe-MUFA i kumu i ka hopena pale ma mua o ka MUFA iā lākou iho. No laila, maopopo ʻole i ka hopena o ka MUFA i ka maʻi ʻaʻai prostate.
Ua aʻo pū ʻia nā papaʻai kiʻekiʻe-MUFA e pili ana i ka pilikia o ka maʻi ʻaʻai umauma (,,).
Ua ʻike ʻia kahi noiʻi nui o 642 mau wahine i kēlā me ka nui o ka nui o ka waikawa oleic (kahi ʻano o ka MUFA i loaʻa i loko o ka aila ʻoliva) i loko o kā lākou momona momona nā helu haʻahaʻa o ka maʻi ʻaʻai umauma ().
Eia naʻe, ʻike wale ʻia kēia i nā wahine ma Sepania - kahi e hoʻopau nui ʻia ai ka aila ʻoliva - ʻaʻole i nā wahine mai nā ʻāina ʻē aʻe. Hōʻike kēia he ʻāpana ʻē aʻe paha o ka aila ʻoliva i loaʻa kahi hopena pale.
I ka ʻoiaʻiʻo, ua nānā ʻia kekahi mau noiʻi e pili ana i ka aila ʻoliva kikoʻī a loaʻa i ka poʻe e ʻai ana i ka aila ʻoliva he ʻoi aku ka haʻahaʻa o ka maʻi ʻaʻai umauma (,,).
Eia kekahi, ʻo kēia mau haʻawina āpau he mau mea nānā, ʻo ia hoʻi ʻaʻole hiki iā lākou ke hōʻoia i ke kumu a me ka hopena. No laila, nā mea ʻē aʻe o ka papaʻai a me ke ʻano nohona e hāʻawi i kēia hopena maikaʻi.
Hōʻuluʻulu Manaʻo: ʻO ka poʻe me ka loaʻa nui o ka MUFA i loaʻa i ka helu o ka maʻi ʻaʻai umauma. Eia naʻe, pili paha kēia i nā mea ʻē aʻe o nā meaʻai i loaʻa i ka MUFA, ma mua o nā MUFA iā lākou iho.Hiki i nā momona momona ke kōkua i ka hoʻomaikaʻi ʻana i ka Insulin Sensitivity
ʻO ka insulin ka hormone e kaohi i kāu kō kō i ke neʻe ʻana mai ke koko i kāu mau hunaola. He mea nui ka hana ʻana o ka insulin no ka pale ʻana i ke kō kō a kiʻekiʻe a me ka maʻi diabetes ʻano 2.
Ua hōʻike nā noiʻi e hiki i nā papaʻai nui-MUFA ke hoʻomaikaʻi i ka ʻike insulin i nā mea ʻelua me a me ka ʻole o ke kō kō.
Hoʻokahi kahi noiʻi o 162 poʻe olakino i ʻike i ka ʻai ʻana i kahi papaʻai MUFA kiʻekiʻe no ʻekolu mau mahina i hoʻomaikaʻi ʻia ka ʻike o ka insulin e 9% ().
ʻO kahi ʻano like, ʻokoʻa ka noiʻi ʻana o 472 poʻe me ka maʻi metabolic i loaʻa i kēlā mau mea i ʻai i kahi papaʻai nui-MUFA no 12 mau pule i hōʻemi nui i ke kūpaʻa ʻana o ka insulin ().
Ua loaʻa nā noiʻi ʻē aʻe i nā hopena maikaʻi e like me ka hopena o kaʻai kiʻekiʻe-MUFA ma ka insulin a me ke kaohi kō kō ((,).
Hōʻuluʻulu Manaʻo: ʻOi aku ka maikaʻi o nā papaʻai MUFA kiʻekiʻe no ka hoʻomaikaʻi ʻana i ka ʻike insulin a me ke kaohi kō kō i nā mea me a me ka ʻole o ke kō kō.Hiki iā lākou ke hōʻemi i ka wela
ʻO ka hoʻāla kahi hana ʻōnaehana pale maʻamau e kōkua i kou kino e hakakā i ka maʻi.
Akā i kekahi manawa lohi ka hana ʻana o ka mumū ma kahi o ka manawa lōʻihi, hiki ke kōkua i nā maʻi maʻi e like me ka momona a me nā maʻi puʻuwai.
Hoʻohālikelike ʻia i nā papaʻai ʻē aʻe, e like me nā papa momona momona momona a me nā papaʻai Komohana, hiki i nā papaʻai nui-MUFA ke hōʻemi i ka lī.
Hoʻokahi o nā noiʻi i loaʻa i nā papaʻai nui-MUFA e hōʻemi i ka mumū i nā mea maʻi me ka maʻi metabolic, ke hoʻohālikelike ʻia i nā papa momona momona momona ().
Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i ka poʻe e ʻai ana i ka papaʻai Mediterania kiʻekiʻe ma nā MUFAs i hoʻemi ʻia nā kemika hoʻohaʻahaʻa nui i loko o ko lākou koko, e like me C-reactive protein (CRP) a interleukin-6 (IL-6) (,,)
Hiki i nā papaʻai nui-MUFA ke hōʻemi i ka hōʻike o nā genes hoʻoheheʻe i ka momona momona i hoʻohālikelike ʻia i nā papa momona momona. ʻO kēia paha kekahi o nā ala i kōkua ai nā MUFAs no ka pohō kaumaha ().
Ma ka hoʻohaʻahaʻa ʻana i ka hoʻowahāwahā, hiki i nā papaʻai MUF kiʻekiʻe ke kōkua i ka hōʻemi ʻana i ka hopena o nā maʻi maʻi mau.
Hōʻuluʻulu Manaʻo: Hiki i nā papaʻai nui-MUFA ke kōkua i ka hōʻemi ʻana i ka mumū, kahi hana e hiki ai ke kōkua i ka maʻi maʻi mau.ʻO nā meaʻai e pili ana i kēia mau momona?
ʻO nā kumuwaiwai maikaʻi loa o nā MUFA nā mea kanu, me nā nati, nā hua a me nā aila ʻoliva. Hiki ke loaʻa iā lākou i kaʻiʻo a me nā meaʻai holoholona, pū kekahi.
ʻO ka ʻoiaʻiʻo, hōʻike kekahi mau hōʻike i nā kumuwaiwai i hoʻokumu ʻia o nā MUFA, ʻo ia hoʻi ka aila ʻoliva, ʻoi aku ka makemake ma mua o nā kumu kumu holoholona.
Loaʻa paha kēia ma muli o nā mea pono keu i ka aila ʻoliva.
Eia kahi papa inoa o nā meaʻai i kiʻekiʻe i nā MUFA, a me ka nui i loaʻa ma 3.5 auneke (100 gram) o nā meaʻai.
- ʻO kaʻaila Olive: 73.1 gram
- ʻAmelemona: 33.6 gram
- Cashews: 27.3 gram
- Peanuts: 24.7 gram
- Nā Pistachios: 24.2 gram
- ʻO Olive: 15 gram
- Nā hua paukena: 13.1 gram
- Puaʻa: 10.7 gram
- ʻApocados: 9.8 gram
- Nā hua pua Sunflower: 9.5 gram
- Hua manu: 4 gram
Ka Laina Lalo
ʻO nā momona momona monounsaturated nā momona momona i ʻike pinepine ʻia i ka ʻaila ʻoliva, nā nati, nā hua a me nā meaʻai o ka holoholona.
Hiki i nā papaʻai kiʻekiʻe i nā momona monounsaturated ke kōkua me ka pohō kaumaha a hoʻoliʻiliʻi paha i nā mea pilikia no ka maʻi puʻuwai, inā ʻaʻole lākou e hoʻonui i nā calorie keu i kāu papaʻai.
ʻO nā meaʻai i loko o nā MUFA, ʻoi aku ka aila ʻoliva, hiki ke kōkua i ka hōʻemi ʻana i ka maʻi ʻaʻai, ka mumū a me ke kūpaʻa o ka insulin.
ʻOiai he mea nui ia e ʻai i nā ʻano momona ʻē aʻe, ʻo ka hoʻololi ʻana i nā momona maikaʻi ʻole me nā MUFA hiki ke hāʻawi i kekahi mau pono olakino.
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