Paipai ka Aila Olive i ka Lilo Kaumaha?

Anter

• Loaʻa nā mea hoʻohui e hoʻoliʻiliʻi ai i ka pohō kaumaha
• Pehea e hoʻohana ai i ka aila ʻoliva no ka pohō kaumaha
• Ke laina lalo

Hana ʻia ka aila ʻoliva ma ka wili ʻana i nā ʻoliva a me ka unuhi ʻana i ka aila, kahi e hauʻoli ai ka poʻe he nui i ka kuke ʻana, kahe ʻana i ka pizza, pasta, a me ka saladi, a i ʻole ka hoʻohana ʻana i loko o ka wai no ka berena

ʻO kekahi o nā keu pono kaulana loa o ka ʻai ʻana i ka aila ʻoliva me kona hiki ke hōʻemi i ka lūlū, kākoʻo i ke olakino puʻuwai, a hoʻohaʻahaʻa i ke koko Loaʻa paha iā ia nā hopena anticancer kūpono a pale i ke olakino lolo (,,,).

Nānā kēia ʻatikala inā hiki ke hoʻohana ʻia ka aila ʻoliva e hāpai i ka pohō kaumaha.

Loaʻa nā mea hoʻohui e hoʻoliʻiliʻi ai i ka pohō kaumaha

ʻO ka nui o nā pono o ka aila ʻoliva i ʻike ʻia ma ka pōʻaiapili o ka ukali ʻana i kahi papaʻai Mediterranean.

Hoʻohālikelike ʻia kēia ʻano ʻai e ka ʻai nui o nā huaʻai, nā lau, nā kīʻaha piha, kaʻuala, nā legume, nā nati, a me nā ʻanoʻano. ʻOiai hoʻokomo pinepine ka papaʻai i ka iʻa, ʻo ke kumu momona nui ka aila ʻoliva, a kaupalena ʻia kaʻiʻo ʻulaʻula a me nā meaʻono (,,).

Loaʻa i loko o ka ʻaila ʻoliva ka monounsaturated fatty acid (MUFAs), kahi i loaʻa i kahi paʻa kalapona unsaturated i kā lākou ʻano kemika. He wai maʻamau nā MUFA i ka mahana o ka lumi.

Hoʻokahi mau makahiki he 4 mau pule i loaʻa i nā kāne me ka momona a momona paha i hoʻololi i ka momona momona me nā momona monounsaturated i kā lākou papaʻai ʻike i ka liʻiliʻi akā nui ke kaupaona ʻana, hoʻohālikelike ʻia me ka papaʻai momona-momona momona, ʻoiai me ka loli ʻole o ka nui o ka momona a me ka calorie. ).

ʻAe ʻia nā noiʻi hou loa e ʻoi aku ka maikaʻi o ka momona unsaturated fatty acid ma mua o nā momona momona i ka wā e pili ana i ka mālama olakino olakino.

Hōʻike ʻia nā papaʻai momona i nā momona momona monounsaturated i mea e pale aku ai i ka loaʻa ʻana o ke kaumaha a me ka hōʻiliʻili ʻana o ka momona i nā noiʻi holoholona (,).

Eia kekahi, he waiwai nui ka aila ʻoliva o nā triglycerides kaulahao waena (MCTs), i aʻo lōʻihi ʻia no ko lākou hiki ke hoʻokani i kahi olakino kaumaha a me ka mālama ʻana (,,).

ʻO nā MCT he triglycerides i piha i nā waikawa momona e komo ana me nā ʻāpana kalapona 6-12. Uhaʻi koke lākou a lawe ʻia e kou ake, kahi e hiki ai ke hoʻohana no ka ikehu.

ʻOiai ua loaʻa kekahi mau noiʻi i kahi hopena maikaʻi o nā MCT ma ka pohō kaumaha, ʻo kekahi poʻe ʻaʻole i loaʻa ka hopena.

Eia nō naʻe, ua hoʻohālikelike kahi noiʻi i nā MCT me nā triglycerides kaulahao lōʻihi, e ʻike ana i ka hopena o ka MCT i ka hoʻonui ʻana i ka hana o kekahi mau homone-regulating hormones like peptide YY, kahi e paipai ai i nā manaʻo piha.

Hōʻike kekahi noiʻi ʻē aʻe i nā MCT e paipai i ka pohō o ke kaumaha ma o ka hoʻonui ʻana i ka wela o ka calorie a me ka momona i ke kino (,).

ʻO ka aila ʻoliva kahi kumu maikaʻi o nā montysaturated fatty acid a me nā triglycerides kaulahao waena, ua hōʻike ʻia nā mea ʻelua e hāʻawi i nā pono kūpono ke hoʻopili ʻia i nā papa hana hoʻohaʻahaʻa kaumaha.

Pehea e hoʻohana ai i ka aila ʻoliva no ka pohō kaumaha

He mea pono paha ka aila ʻoliva no ka lilo o ke kaupaona, akā ʻike ʻia he mea maikaʻi ke hoʻohana ʻia i kekahi mau ʻano a me nā nui.

ʻOiai e ʻōlelo nei kekahi poʻe hiki i nā lomilomi ʻaila ʻoliva ke kōkua i ka hoʻoliʻiliʻi kaumaha, ʻaʻohe noiʻi e kākoʻo i kēia manaʻo. Ua ʻōlelo ʻia, ua ʻike ʻia nā noiʻi e hiki i kēlā mau lomilomi ke kōkua i nā pēpē preterm i ke kaumaha ().

ʻO kekahi koi ʻē aʻe, ʻo ka hui ʻana o ka aila ʻoliva a me ka wai lemon e hiki ke hoʻolauna i ka pohō wikiwiki. Eia nō naʻe, no ka mea hoʻohana pinepine ʻia ia e like me kahi hoʻomaʻemaʻe e hopena maʻamau i ka loaʻa ʻana o ka calorie haʻahaʻa a no laila lilo ka momona a me nā mākala ().

Eia nō naʻe, ʻaila ʻokoʻa ka aila ʻoliva i hoʻohui ʻia i loko o ka papaʻai olakino holoʻokoʻa.

Aia nā calorie 119 a me ka 13.5 karamu o ka momona ma ka punetune 1 (15 mL) o ka aila ʻoliva. Hiki i kēia ke hoʻohui koke i ka papaʻai i kaupalena ʻia ka calorie, no laila ʻoi aku ka maikaʻi o ka hoʻopili ʻana i ka aila ʻoliva i ka nui o nā mea i hoʻoliʻiliʻi ʻole i ka loaʻa ʻana o ke kaupaona ().

Hoʻokahi o nā loiloi ʻōnaehana o 11 i hoʻopaʻa ʻia i hoʻopaʻa ʻia i hoʻopaʻa ʻia i ʻike ʻia ma hope o kahi papa ʻaina ʻoliva a hoʻonui ʻia me ka momona no 12 mau hebedoma i hoʻemi ʻia ke kaupaona ma mua o ka ukali ʻana i kahi papa mālama ().

Hiki ke hoʻohana ʻia ka aila ʻoliva ma ke ʻano he salakeke, kāwili ʻia i loko o ka pasta a i ʻole nā ​​ʻopa, hoʻolei ʻia i ka pizza a i ʻole nā ​​mea ʻai, a i ʻole hoʻokomo ʻia i loko o nā mea i hoʻomoʻa ʻia.

ʻOiai ʻoi aku ka maikaʻi o ka aila ʻoliva no ka pohō kaumaha ke hoʻopau ʻia i nā mea i kaupalena ʻia, hoʻokele i ka ʻōlelo o nā ʻaila ʻoliva a me nā detoxes kahi hopena lōʻihi.

Ke laina lalo

ʻO ka aila ʻoliva kahi kumu olakino o nā momona monounsaturated a me nā triglycerides kaulahao waena, ua hōʻike ʻia nā mea ʻelua e hāʻawi i nā pono kūpono no ka pohō kaumaha.

ʻOiai aia he mau koi e hiki ke hoʻohana ʻia ka aila ʻoliva ma ke ʻano he aila lomilomi a i ʻole no kahi detox, ʻo ke ala kūpono loa e hoʻohana ai i ka aila ʻoliva no ka pohō kaumaha ʻo ka hoʻopili ʻana ia i kāu papaʻai olakino olakino ma ke ʻano he kumu momona mua.

E hoʻomanaʻo i hiki i kahi lawelawe liʻiliʻi o ka aila ʻoliva ke hāʻawi i kahi helu nui o nā calories a me ka nui o ka momona i kāu papaʻai. E like me ia, pono e hoʻohana ʻia i nā nui palena. ʻO ka ʻaila ʻoliva i hoʻohana ʻia ma ke ʻano he papaʻai mea kanu e like me ka papaʻai Mediterranean hiki ke hāʻawi i ka pōmaikaʻi ʻoi loa o ka wā lōʻihi.