Maikaʻi ʻole paha ka momona momona?

Anter

• He aha ka momona momona a no ke aha i loaʻa ai kahi rap maikaʻi ʻole?
• Ka hopena o ka momona momona i ke olakino puʻuwai
• Hiki i ka momona momona ke hoʻonui i nā maʻi maʻi o ka puʻuwai, akā ʻaʻole ka maʻi puʻuwai iā ia iho
• Nā hopohopo ʻē aʻe no ka lawe ʻana i ka momona momona
• He maikaʻi ʻole ka momona momona?
• ʻO ka momona momona ma ke ʻano he papaʻai pono
• Ke laina lalo

ʻO nā hopena o ka momona momona i ke olakino kekahi o nā kumuhana kontroversial i nā meaʻai āpau.

ʻOiai ke aʻo nei kekahi mau loea i ka ʻai ʻana i ka nui loa - a i ʻole nā ​​kālā kaulike - hiki ke hōʻeha maikaʻi i ke olakino, ʻōlelo kekahi poʻe ʻaʻole momona nā momona momona a hiki ke hoʻohui ʻia ma ke ʻano he papaʻai olakino ().

Hōʻike kēia ʻatikala i ka momona momona a komo i loko o kahi hohonu hohonu i loko o nā ʻike hou loa i ka noiʻi meaʻai e hoʻomālamalama i kēia kumuhana koʻikoʻi a kuhi pinepine ʻole ʻia.

He aha ka momona momona a no ke aha i loaʻa ai kahi rap maikaʻi ʻole?

ʻO nā momona nā mea e pāʻani i nā kuleana nui i nā ʻano he nui o ke olakino kanaka. Aia he ʻekolu papa nui o nā momona: nā momona momona, nā momona momona ʻole, a me nā momona trans. Hana ʻia nā mea momona āpau i ke kalapona, hydrogen, a me nā mole oxygen ().

Hoʻopiha ʻia nā momona momona me nā mole hydrogen a loaʻa wale i nā mea paʻa hoʻokahi ma waena o nā mole kalapona. Ma ka ʻaoʻao ʻē aʻe, loaʻa i nā momona momona ʻole ma ka liʻiliʻi i ʻelua mau pilina paʻa ma waena o nā molakeke kalapona.

ʻO kēia saturation o nā molekoki hydrogen e hopena i nā momona momona i paʻa i ka mahana wela, ʻokoʻa ka momona momona ʻole, e like me ka aila ʻoliva, a he wai hoʻi ia i ka mahana wela.

E hoʻomanaʻo aia aia kekahi mau ʻano momona momona i kau ʻia i ka lōʻihi o ke kalepona kalepona, e like me nā waikawa pōkole, lōʻihi, waena, a me nā kaulahao lōʻihi lōʻihi - nā hopena āpau i ka olakino.

Loaʻa nā momona momona i nā huahana holoholona e like me ka waiū, ka tī, a me ka ʻiʻo, a me nā aila wela, e like me ka niu a me ka aila pāma ().

ʻO nā momona momona i helu pinepine ʻia ma ke ʻano he "momona" a hui pinepine ʻia me nā momona trans - kahi ʻano momona i ʻike ʻia e hana i nā pilikia olakino - ʻoiai ʻo nā hōʻike e pili ana i nā hopena olakino o ka lawe ʻana i ka momona momona ma kahi mamao loa mai ka hopena.

No nā makahiki he nui, ua paipai nā ʻoihana olakino a puni ka honua i ka mālama ʻana i ka momona momona i ka liʻiliʻi a hoʻololi iā ia me nā aila mea kanu i hana ʻia, e like me ka aila canola, e hoʻemi i ka maʻi maʻi puʻuwai a hoʻonui i ke olakino holoʻokoʻa.

Me kēia mau ʻōlelo paipai, ua piʻi mau ka nui o nā maʻi maʻi puʻuwai - i hoʻopili ʻia me ka momona momona - e like me ka momona a me nā maʻi e pili ana, e like me ka maʻi diabetes type 2, ka mea a kekahi poʻe loea i hoʻopiʻi ai i ka hilinaʻi ʻole i ka momona momona, nā meaʻai i hana ʻia (,) .

Hoʻohui, he nui o nā noiʻi, me nā loiloi nui, kūʻē i nā ʻōlelo aʻoaʻo e hōʻalo i ka momona momona a hoʻopau i nā aila mea kanu a me nā meaʻai momona-momona, e alakaʻi ana i ka huikau o ka poʻe kūʻai (,,).

Hoʻohui ʻia, he nui nā loea e hoʻopaʻapaʻa nei ʻaʻole hiki i kekahi macronutrient ke hoʻopiʻi ʻia no ka holomua o ka maʻi a ʻo ka papaʻai e like me ka mea āpau ka mea nui.

Loaʻa nā momona momona i nā huahana holoholona a me nā aila tropical. Inā paha e hoʻonui kēia mau momona i ka pilikia o ka maʻi he kumuhana kontroversial, me nā hopena noiʻi e kākoʻo ana i nā ʻaoʻao ʻelua o ka hoʻopaʻapaʻa.

Ka hopena o ka momona momona i ke olakino puʻuwai

ʻO kekahi o nā kumu nui no ka paipai ʻana e mālama ʻia ka lawe ʻana i ka momona momona i ka liʻiliʻi loa ʻo ka ʻoiaʻiʻo o ka ʻai ʻana o ka momona momona e hoʻonui i kekahi mau maʻi maʻi maʻi puʻuwai, e like me ka LDL (ʻino) kolesterol.

Eia nō naʻe, ʻaʻole ʻeleʻele a keʻokeʻo kēia kumuhana, a ʻoiai maopopo leʻa ka momona momona ke hoʻonui pinepine i kekahi mau maʻi maʻi maʻi puʻuwai, ʻaʻohe hōʻike paʻa e hoʻonui ka momona momona i ka maʻi maʻi puʻuwai.

Hiki i ka momona momona ke hoʻonui i nā maʻi maʻi o ka puʻuwai, akā ʻaʻole ka maʻi puʻuwai iā ia iho

Ua hōʻike ʻia nā noiʻi he nui i ka momona momona momona e hoʻonui ai i nā maʻi maʻi puʻuwai, e like me ka LDL (ʻino) kolesterol a me ka apolipoprotein B (apoB). Lawe ʻo LDL i ka cholesterol i loko o ke kino. ʻO ka nui o nā liʻi LDL, ʻo ka nui o ka makaʻu o ka maʻi puʻuwai.

ʻO ApoB kahi protein a me kahi mea nui o ka LDL. Manaʻo ʻia he wānana ikaika i ka maʻi maʻi puʻuwai ().

Ua hōʻike ʻia ka loaʻa ʻana o ka momona momona e hoʻonui ai i kēia mau pilikia ʻelua, a ʻo ka LDL (ʻino) i ka HDL (maikaʻi) lākiō, ʻo ia kekahi maʻi maʻi maʻi puʻuwai (,).

He pale naʻau ka HDL, a ʻo ka loaʻa ʻana o nā pae haʻahaʻa o kēia kolesterol pono e pili pū ia me ka hoʻonui ʻia o ka maʻi puʻuwai a me nā maʻi puʻuwai (,).

Eia nō naʻe, ʻoiai ua hōʻike ʻia kahi noiʻi maikaʻi e pili ana i ka pilina ma waena o ka momona momona a me nā pilikia pilikia o ka maʻi puʻuwai, ʻaʻole i loaʻa kahi noiʻi i kahi loulou nui ma waena o ka momona momona momona a me nā maʻi puʻuwai ponoʻī.

Hoʻohui, ʻaʻole hōʻike kahi noiʻi i kēia manawa i kahi pilina koʻikoʻi ma waena o ka momona momona a me nā mea āpau āpau e make ai a hahau paha (,,,,).

ʻO kahi laʻana, kahi loiloi 2014 o 32 haʻawina i komo pū me 659,298 poʻe ʻaʻole i loaʻa kahi pilina koʻikoʻi ma waena o ka momona momona a me nā maʻi puʻuwai ().

ʻO kahi noi 2017 i ukali ʻia ma hope o 135,335 mau kānaka mai nā ʻāina he 18 no ka awelika he 7.4 mau makahiki i hōʻike ʻia ʻaʻole pili ka lawe ʻana o ka momona momona me ka hahau, maʻi puʻuwai, hōʻeha puʻuwai, a me ka maʻi puʻuwai e pili ana i ka make ().

ʻO nā mea hou aʻe, nā ʻike ʻia mai nā noiʻi loiloi ʻole ʻia e hōʻike ana i ka ʻōlelo aʻoaʻo nui e hoʻololi i nā momona momona me nā momona polyunsaturated omega-6-waiwai e hiki ʻole ke hōʻemi i ka maʻi o ka puʻuwai a hoʻonui paha i ka holomua o ka maʻi (,).

Eia nō naʻe, aia nā ʻike kuʻikahi, i hiki ke hāʻawi ʻia i ke ʻano paʻakikī loa o kēia kumuhana a me nā hoʻolālā a me nā hemahema hana o ka noiʻi i loaʻa i kēia manawa, e hōʻike ana i ka pono no nā noiʻi hoʻolālā maikaʻi e nānā nei i kēia kumuhana ().

Hoʻohui, he mea nui e hoʻomanaʻo he nui nā ʻano momona momona, kēlā me kēia me nā hopena ponoʻī i ke olakino. ʻO ka hapa nui o nā noiʻi e noiʻi ana i nā hopena o ka momona momona ma ka maʻi maʻi e kūkākūkā i nā momona momona i ka nui, a he pilikia pū kekahi.

Nā hopohopo ʻē aʻe no ka lawe ʻana i ka momona momona

ʻOiai ʻo ka hopena o ka maʻi puʻuwai ka mea i noiʻi loa ʻia a paio ʻia, ua pili pū kekahi momona momona me nā hopena olakino ʻino ʻē aʻe, e like me ka hoʻonui ʻana o ka mumū a me ka emi ʻana o ka noʻonoʻo.

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi i nā wahine he 12, ke hoʻohālikelike ʻia me ka papaʻai kiʻekiʻe i ka momona momona ʻole mai ka aila hazelnut, kahi papaʻai kiʻekiʻe i ka momona momona mai ka hui ʻana o 89% aila pāma i hoʻonui i nā protein pro-inflammatory interleukin-1 beta (IL -1 beta) a me interleukin-6 (IL-6) ().

Hōʻike kekahi mau hōʻike e hoʻonā i nā momona momona i ka hoʻowahāwahā ʻana e ka mimicking ʻana i nā hana o nā lāʻau koʻohune i kapa ʻia lipopolysaccharides, i loaʻa nā ʻano hana immunostimulant ikaika a hiki ke hoʻoulu i ka mumū ().

Eia nō naʻe, ʻaʻole mamao ka noiʻi ʻana ma kēia wahi mai ka hopena, me kekahi mau noiʻi, me ka loiloi ʻana o 2017 i nā hoʻokolohua hoʻokolohua kaulike ʻole ʻia, me ka loaʻa ʻole o nā hui koʻikoʻi ma waena o ka momona momona a me nā mumū ().

Hoʻohui ʻia, ua hōʻike kekahi mau noiʻi e loaʻa paha nā hopena maikaʻi ʻole i ka momona momona ma ka hana noʻonoʻo, ka makemake, a me ka metabolism. Eia nō naʻe, kaupalena ʻia ka noiʻi kanaka ma kēia mau wahi a kūlike ʻole nā ​​mea i loaʻa (,,).

Pono nā noiʻi hou e noiʻi i kēia mau loulou hiki i mua o ka hopena ikaika.

ʻOiai ʻo ka momona momona momona e hoʻonui i nā maʻi maʻi maʻi puʻuwai, ʻaʻole hōʻike ka noiʻi i kahi loulou nui ma waena o ia a me ka maʻi puʻuwai ponoʻī. Hōʻike kekahi mau noiʻi e hoʻopili maikaʻi paha ia i nā ʻano olakino ʻē aʻe, akā pono hou ʻia kahi noiʻi.

He maikaʻi ʻole ka momona momona?

ʻOiai ʻo ka noiʻi e hōʻike ana i ka ʻai ʻana i kekahi ʻano meaʻai i kiʻekiʻe i ka momona kūpilikiʻi e hoʻopilikia paha i ke olakino, ʻaʻole hiki ke hoʻonui ʻia kēia ʻike i nā meaʻai āpau i piha ka momona momona.

ʻO kahi laʻana, ʻo kahi papaʻai kiʻekiʻe i loko o nā momona momona i ke ʻano o ka meaʻai wikiwiki, nā huahana palai, nā mea ʻai i hoʻomoʻa ʻia, a me nā meaʻai i hana ʻia e loli paha ke olakino ma mua o ka papaʻai i nā momona momona i ke ʻano o ka waiū momona piha, hānai ʻia ka mauʻu. ʻiʻo, a me ka niu.

Aia kekahi pilikia i ka nānā wale ʻana i ka macronutrients a me ka ʻai ʻole ma ke ʻano holoʻokoʻa. ʻO ka momona a māhuahua paha e hoʻonui i ka pilikia o ka maʻi ma muli o nā meaʻai e pani ʻia ana - a i ʻole ka mea e pani ana - a me ka maikaʻi o ka papaʻai.

I nā huaʻōlelo ʻē aʻe, ʻaʻole hewa nā kānaka ponoʻī āpau no ka holomua o ka maʻi. ʻAʻole hoʻopau nā kānaka i ka momona a me nā carbs wale nō. Akā, ua hoʻohui ʻia kēia mau macronutrients ma o ka ʻai ʻana i nā meaʻai i piha me ka macronutrients.

ʻO ka mea hou aʻe, ke nānā wale ʻana i nā macronutrients pākahi ma mua o ka papaʻai holoʻokoʻa ʻaʻole e noʻonoʻo i nā hopena o nā mea ʻai papaʻai, e like me nā sugars i hoʻohui ʻia, e hopena maikaʻi paha i ke olakino.

ʻO ke ʻano o ka nohona a me nā ʻano genetika nā mea pilikia e pono e noʻonoʻo pū ʻia, no ka mea ua hōʻoia ʻia nā mea ʻelua e hoʻopili i ke olakino āpau, nā ponoʻai, a me nā pilikia maʻi.

ʻIke loa, he paʻakikī ka hopena o ka papaʻai ma ke ʻano he noiʻi āpau.

No kēia mau kumu, maopopo leʻa ka nui o nā haʻawina i hoʻolālā maikaʻi ʻia e pono ai e hoʻokaʻawale i nā hui mai nā ʻoiaʻiʻo.

ʻAʻole hewa nā kanaka macronutrients no ka holomua o ka maʻi. Akā, ʻo ia ka papaʻai ma ke ʻano he mea nui āpau.

ʻO ka momona momona ma ke ʻano he papaʻai pono

ʻAʻohe nīnau e hiki ke ʻoliʻoli i nā meaʻai kiʻekiʻe i ka momona momona ma ke ʻano he ʻāpana o kahi papaʻai olakino.

ʻO nā huahana niu, e like me nā flakes niu i hoʻomomona ʻole ʻia a me ka aila niu, ka yogurt waiū a pau i hānai ʻia i ka mauʻu, a me nā meaʻai i hānai ʻia i ka mauʻu kekahi mau laʻana o nā meaʻai momona i hoʻopili ʻia i ka momona momona i hiki ke hoʻohuli maikaʻi i ke olakino.

ʻO kahi laʻana, ua hōʻike ʻia nā loiloi o ka noiʻi i ka loaʻa ʻana o ka waiū momona piha i kahi hopena kūlike ʻole a pale ʻole paha i ka maʻi maʻi puʻuwai, ʻoiai ʻo ka lawe ʻana o ka aila niu i mea e hoʻonui ai i ka HDL (maikaʻi) kolesterol a pōmaikaʻi paha i ka pohō kaumaha (,).

Ma ka ʻaoʻao ʻē aʻe, ʻo ka ʻai ʻana i nā meaʻai i hana ʻia me nā momona momona, e like me ka meaʻai wikiwiki a me nā meaʻai palai, ua hoʻopili mau ʻia me ka nui o ka momona o ka momona, nā maʻi puʻuwai, a me nā ʻano olakino ʻē aʻe (,).

Ua pili pū kekahi me ka noiʻi i nā papaʻai papaʻai waiwai i nā meaʻai i hana ʻole ʻia me ka pale ʻana mai nā ʻano like ʻole, e like me ka momona a me nā maʻi puʻuwai, a me ka hōʻemi ʻana i nā kumu pilikia o ka maʻi, me ka nānā ʻole i nā papa macronutrient dietary (,,,,,).

ʻO ka mea i hoʻokumu ʻia i loko o nā makahiki he umi o ka noiʻi ʻana he waiwai ka papaʻai olakino olakino, palekana i nā mea momona, nā meaʻai holoʻokoʻa, ʻoi aku ka nui o nā mea kanu mea kanu kiʻekiʻe, ʻoiai ka mea maopopo he hiki ke hoʻopili ʻia nā meaʻai momona kiʻekiʻe i loko o ka momona momona.

E hoʻomanaʻo, me ka nānā ʻole i ke ʻano papaʻai āu e koho ai, ʻo ka mea nui ʻo ke kaulike a me ka maikaʻi - ʻaʻole i haʻalele.

Pono kaʻai olakino e waiwai i nā meaʻai āpau, nā mea momona, me ka nānā ʻole i ka macronutrient haku mele. Hiki ke hoʻohui ʻia nā momona momona i ʻāpana o kahi papaʻai olakino.

Ke laina lalo

Ua nānā ʻia nā momona momona ma ke ʻano he maikaʻi ʻole no nā makahiki he nui. Eia naʻe, ke kākoʻo nei ka noiʻi i kēia manawa i ka ʻoiaʻiʻo hiki ke hoʻopili ʻia nā meaʻai momona kiʻekiʻe momona i ʻāpana o kahi papaʻai olakino maikaʻi.

ʻOiai ʻo ka noiʻi ʻana i ka meaʻai e kia i nā macronutrients pākahi, ʻoi aku ka maikaʻi o ke kia ʻana i ka papaʻai ma ke ʻano he mea nui ke pale aku i ka olakino āpau.

Pono nā noiʻi e hoʻolālā ʻia e pono ai e hoʻomaopopo pono i ka pilina paʻakikī ma waena o nā macronutrients a me ke olakino holoʻokoʻa, me ka momona momona.

Eia nō naʻe, ka mea i ʻike ʻia ʻo ka ukali ʻana i kahi papaʻai piha i nā meaʻai āpau, ʻaʻole mālama ʻia ka mea nui a koʻikoʻi no ke olakino, me ka nānā ʻole i ke ʻano papaʻai āu e koho ai.