ʻO nā momona momona paha ka mea huna i ke ola lōʻihi?

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Hoʻopuka nā momona momona i kekahi mau manaʻo ikaika. (ʻO Google wale nō ka "ʻaila niu maʻemaʻe o ka hinu niu" a ʻike ʻoe.) Aia kekahi ma hope a ma hope e pili ana inā ʻaʻole lākou āpau i ke olakino. ʻOiai ʻo ka ʻike kuʻuna e ʻōlelo e kaupalena i ka momona momona, kahi noiʻi i kēia manawa he nui ka poʻe e nīnau ana inā he kūpono i kāna rap maikaʻi ʻole. ʻO ka noiʻi Prospective Urban Rural Epidemiology (PURE) i paʻi ʻia ma ʻO ka Lancet loaʻa kahi pilina ma waena o ka ʻai ʻana i ka momona momona a me ka ola lōʻihi ʻana. (Pili: ʻO ka ʻiʻo ʻulaʻula * ʻino maoli * ʻinoʻino nāu?)

Eia ka mea i iho i lalo: Ua ʻoi aku ma mua o 135,000 poʻe mai 21 mau ʻāina like ʻole i pane i nā nīnau nīnau meaʻai e pili ana i kā lākou papaʻai i loko o nā makahiki ʻehiku. Ua hoʻopaʻa nā kānaka noiʻi i ka nui o nā poʻe i make i ka maʻi puʻuwai, hahau, a i ʻole kumu ʻē aʻe. Nānā lākou i ka nui o ka lawe ʻana o ka momona, a me ka lawe ʻana o kekahi o ʻekolu mau ʻano momona (monounsaturated, saturated, polyunsaturated) e pili ana i ka make. I kēlā me kēia hihia (me ka momona momona) ʻo ka ʻai ʻana i ka nui o nā ʻano momona i pili pū me ka make haʻahaʻa. Ua pili ka lawe ʻana o ka momona ʻoi aku ka momona me ka maʻi o ka hahau haʻahaʻa - ʻo kahi kiko ʻē aʻe no ka momona o ka hui.

Hoʻomaha wikiwiki: ʻO nā momona momona i hele pinepine ʻia mai nā meaʻai holoholona. ʻO ka gripe nui me nā momona momona i hōʻike ʻia e hāpai i ka kiʻekiʻe o ka LDL (ʻino) kolesterol. Akā ʻaʻole ʻeleʻele a keʻokeʻo. Hoʻokahi mea, aia kahi hoʻopaʻapaʻa nui mau e pili ana i ka aila niu, ʻoiai kiʻekiʻe i ka momona momona akā loaʻa pū i nā triglycerides kaulahao waena, kahi e hiki ai i ke kino ke puhi koke no ka wahie. No ka hoʻohui hou i nā mea, hōʻike kekahi noiʻi ʻo ka ʻai ʻana i nā momona momona mai ka waiu e hoʻohaʻahaʻa i kou pilikia o ka maʻi cardiovascular, ʻoiai ʻo ka ʻai ʻana i nā momona momona mai ka ʻiʻo e hoʻonui i kou pilikia. (Pili: ʻO nā Meaʻai Keto Mea momona momona maikaʻi loa i hiki i kēlā me kēia mea ke hoʻohui i kā lākou papaʻai)

ʻO nā kulekele papaʻai i ka U.S.ʻaoʻao me ka manaʻo e kaupalena ʻoe i nā momona momona ma ke ʻano o nā momona monounsaturated a polyunsaturated. Paipai ka USDA e ʻai ma lalo o 10 pākēneka o nā calorie i kēlā me kēia lā mai nā momona momona. E ʻai ʻoe i 2,000 calories i ka lā. ʻO ia ke ʻano o ka ʻai ʻana i 20 grams a i ʻole ka liʻiliʻi o ka momona momona i kēlā me kēia lā. Paipai ka American Heart Association i ka ʻoi aku ka paʻakikī, me ka ʻole o 6 pakeneka o nā calorie mai ka momona momona i kēlā me kēia lā. ʻO ia ma kahi o 13 grams no ka ʻai 2,000 calorie-ʻo ka nui i loaʻa ma kahi o 1 punetune o ka aila niu. Wahi a nā mea kākau noiʻi PURE, pili kā lākou mau ʻike me ka noiʻi e hōʻike ana ma nā ʻāina ʻē aʻe kahi ʻokoʻa o nā ʻano meaʻai, ʻaʻohe pono e hoʻopaʻa ʻia. "Paipai nā lula o kēia manawa i ka papaʻai momona momona (30 pākēneka o ka ikehu) a me ka palena ʻana o nā waikawaʻa momona i hoʻemi ʻia ma mua o 10 pākēneka o ka lawe ʻana o ka ikehu ma o ka pani ʻana iā lākou me nā unsaturated fatty acid," i kākau ai lākou. Akā ua hoʻokumu ʻia kēia mau ʻōlelo aʻoaʻo ma nā ʻāina ʻo ʻAmelika a me ʻEulopa kahi i hopohopo ʻole ai ka pōʻino. Akā, ʻo ka ʻai ʻana i kekahi mau meaʻai i ʻoi aku ke kumu. No laila, ʻoiai ke hoʻohui nei i nā momona o kēlā me kēia ʻano hiki ke lilo i pōmaikaʻi i ka poʻe i lawa ʻole ka nui o ka heluna o ka lehulehu, ʻaʻole paha he mea like kēlā ma ka U.S.

ʻO ka hapa nui o nā poʻomanaʻo e pili ana i ka haʻawina PURE ma nā laina o Maikaʻi maoli ka ʻiʻo ʻulaʻula a me ka paʻakai, e nā kāne! Akā ʻaʻole pono e lawe i kēia mau hopena ma ke ʻano he hōʻoiaʻiʻo pono e loli nā kulekele papaʻai o U.S., wahi a Taylor Wallace, Ph.D., polofesa ma ke Kulanui ʻo George Mason. "He ʻano makaʻala wau i ka ʻōlelo ʻana he 30 ka nui o ka momona i kāu meaʻai he OK. Manaʻo wau ua ʻike mākou he mea nui ke ʻano o ka momona," wahi a Wallace. "Maikaʻi loa wau i ka hoʻāʻo ʻana e hoʻemi i ka nui o ka momona saturated āu e loaʻa ai i kāu ʻai no ka mea ʻike mākou ʻo ka lawe nui ʻana i ka momona momona hiki ke hoʻonui i kāu cholesterol maikaʻi ʻole." I nā huaʻōlelo ʻē aʻe, ʻaʻole i haku ʻia nā momona āpau. (Eia ke kumu he mea nui ka loaʻa ʻana o nā momona maikaʻi.)

No laila, no ke aha i hui pū ʻia ai ka momona momona me ke ola lōʻihi? No hoʻokahi mea, nui nā pono i hoʻopili ʻia i ka hoʻopili ʻana i kaʻiʻo a me ka waiū i kāu papaʻai. "Ke hāʻawi nei ka dairy i kāu calcium, vitamina D, magnesium, a me ka protein, a ʻo ka ʻiʻo ʻulaʻula ke hāʻawi nei i ka nui o ka protein a me nā huaora a me nā minela like ʻole i mea nui no ke olakino iwi," wahi a Wallace. Eia kekahi, e like me ka hōʻike ʻana o nā mea kākau noiʻi, hiki i ka hoʻohui ʻana i nā momona momona ke loaʻa i kahi hopena ʻokoʻa ma nā wahi like ʻole. "Inā ʻoe e nānā i nā wahi haʻahaʻa o ka honua, loaʻa ka mānoanoa o ka meaʻai mai ka lawa pono ʻole o ka meaʻai," wahi a Wallace. "Inā hāʻawi ʻoe i ka poʻe pōloli i ka waiū momona piha a i ʻole ka ʻiʻo i hana ʻole ʻia, e hoʻohaʻahaʻa ʻoe i ka pilikia o ka make i kēlā heluna ma muli wale nō o kou hāʻawi ʻana i nā poʻe pōloli i nā calorie e pono ai ke ola." ʻAʻole e loaʻa iā ʻoe ka hopena maikaʻi like i ka heluna kanaka hānai.

Eia hou, ʻo nā maikaʻi a me nā maikaʻi ʻole o ka momona momona e hōʻoia he paʻakikī. E kala mai, e ka poʻe aloha ribeye-ʻaʻole manaʻo kēia haʻawina e hōʻoluʻolu ʻoe i ka hoʻopaʻa ʻana i ka momona momona, akā manaʻo paha ia ʻaʻole pono e hoʻohana ʻia nā alakaʻi i hoʻokumu ʻia ma ka ʻāina hoʻokahi.

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