Ka Oiaio no ka momona

Anter

• Nānā no

No nā makahiki he ʻōlelo haumia ka momona, ʻo kahi mea a ka poʻe akamai i ʻōlelo ai e hōʻeha i ko mākou naʻau a me ko mākou pūhaka. A laila haʻi ʻia mākou hiki iā mākou ke ʻai i ka nui o ia mea e like me ko mākou makemake-ʻoiai mākou e ʻalo ai i ka hīnaʻi berena.

ʻO ka mea pōmaikaʻi, ua koho ka poʻe noiʻi i nā ʻano momona āu e ʻai ai a me ka nui āu e pono ai i kēlā me kēia lā. I mea maʻalahi, ua hoʻolapalapa mākou iā ia a pau i kēia mau ʻike ʻeono.

1. ʻAʻole e momona ka momona iā ʻoe

Manaʻo paha ʻoe e hele pololei nā momona āu e ʻai ai mai kou lehelehe a i kou pūhaka, akā ʻaʻole pololei kēlā. ʻO kēlā me kēia meaʻai meaʻai, inā he momona, waiʻapona, a i ʻole protein, e hoʻololi ʻia i momona kino inā ʻai nui ʻoe i ia mea. ʻOiai ʻoi aku ka nui o ka momona ma mua o ka pālua i nā calorie no kēlā me kēia gram o ka protein a me nā kalapona (9 versus 4), me ka nui kūpono o ia mea i kāu ʻai, ʻaʻole ia e hoʻopau i kāu hoʻoikaika paona. ʻO ka ʻoiaʻiʻo, ʻo ka hoʻonui ʻana i kāu ʻai momona e kōkua maoli iā ʻoe e hoʻemi i lalo: Ua ʻike nā mea noiʻi ma ke Kulanui ʻo Stanford ua lilo ka poʻe i ʻai i ka momona momona i ʻelua mau mahina ma mua o ka poʻe i hahai i ka papa haʻahaʻa momona.

2. Pono kou kino iā ia

ʻO ka ʻai paʻa o nā umauma moa ʻili ʻole a me ka paʻa ʻana i nā salakeke ʻaʻahu ʻaʻole ʻoluʻolu wale nō, he pōʻino maoli nō hoʻi. ʻAʻole hiki i ke kino o ke kanaka ke ola me ka momona ʻole. Ma waho aʻe o ka hana ʻana ma ke ʻano he kumu ikehu, hāʻawi ia i kahi cushion pale no kou mau iwi a me kou mau kino a mālama i kou lauoho a me kou ʻili i ke olakino.

ʻO ka mea hou aʻe, kōkua ka momona i kou kino e komo i kekahi mau huaora, e like me A, D, E, a me K, mai nā kumukūʻai olakino a pau āu e hoʻopaʻa pono ai ma kāu pā. Hana kēia mau meaʻai i nā mea āpau mai ka hoʻoikaika ʻana i kou mau iwi e pale aku i ka maʻi puʻuwai. Wahi a kahi noiʻi hou mai ke Kulanui o Ohio State, ʻo ka poʻe i ʻai i ka salsa i hana ʻia me ka avocado (ʻo ia ka mea momona i ka momona maikaʻi) ʻehā mau manawa o ka lycopene antioxidant a kokoke ʻekolu manawa ʻoi aku ka nui o ka huaʻa A mai nā tōmato ma mua o ka poʻe i noshed i ka salsa nonfat.

3. ʻAʻole like nā momona a pau Eia nō naʻe, mai hoʻohana i nā pono momona o kou kino i kumu e hōʻeha ai i nā kuki kokoleka a i ʻole kahi ʻāpana o ka puaʻa e hele i kou ala. "He ʻokoʻa nā ʻano molekole momona, a ʻoi aku ka maikaʻi o kekahi iā ʻoe ma mua o nā mea ʻē aʻe," wahi a Mo. He ala maʻalahi e haʻi i ka ʻokoʻa? ʻO nā momona "maikaʻi" (momona a momona nā trans) i loaʻa pinepine ʻia i nā meaʻai holoholona a me nā meaʻai i manaʻo ʻia (e noʻonoʻo i ka steak, ka tī, ka bata, a me nā mea momona) nā kumu mea kanu, e like me ka salmon, ʻoliva a me ka ʻaila soya, nati, a me nā ʻanoʻano.

No laila he aha ka mea ʻino e pili ana i nā momona momona a trans? Ma ka maʻalahi, hoʻopōʻino lākou i ka puʻuwai ma o ka hoʻonui ʻana i ke kiʻekiʻe o ka kolamu LDL cholesterol i loko o kou kahawai koko. ʻO nā momona trans hoʻi e hoʻohaʻahaʻa i ka nui o ka cholesterol HDL maikaʻi no ʻoe, e kōkua ana i ka hoʻomaʻemaʻe ʻana i kēlā mau kīʻaha koko i ke kūkulu ʻia ʻana o ka plaque. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi haʻawina Harvard no kēlā me kēia 5 ka nui o ka piʻi ʻana o ka nui o nā calorie mai ka momona momona a ka wahine e ʻai ai, lele ka maʻi o ka puʻuwai i ka 17 pakeneka. ʻO nā momona maikaʻi, ma ka ʻaoʻao ʻē aʻe, hiki ke loaʻa i ka hopena ʻē aʻe-e hāʻule ana ke alo o ka wahine i ka 42 pākēneka no kēlā me kēia 5 pākēneka hoʻonui i ka momona momona.

ʻO ia ke kumu i ʻōlelo ai ka poʻe akamai e lawe kokoke i kāu mau momona momona mai nā momona ʻole; ma lalo o 10 pākēneka pono e hele mai mai ka momona momona a emi ma mua o 1 pākēneka mai trans momona. No ka pale ʻana i kāu ʻai ʻana i kēia mau mea hoʻopili aʻa, e koho i nā kumu protein i loaʻa nā momona maikaʻi, e like me ka pī a me ka iʻa, a i ʻole nā ​​mea momona momona, e like me ka puaʻa, ka moa, a me ka momona haʻahaʻa. Pono ʻoe e koho i ka ʻiʻo ʻulaʻula wīwī a puni, sirloin, a me ka pūhaka luna. ʻO ka hope, e heluhelu i nā lepili meaʻai ma luna o nā meaʻai i hoʻoponopono ʻia a koho i nā meaʻai me ka liʻiliʻi o ka momona momona a me ka zero grams o ka momona trans no kēlā me kēia lawelawe.

4. ʻAʻole ʻoi aku ka maikaʻi o ka haʻahaʻa He ʻoiaʻiʻo, ʻo ka ʻai ʻana i ka momona he kiʻekiʻe nō hoʻi i nā calorie, ʻo ia ka mea e hoʻonui ai i kou pilikia o ka lilo ʻana i ka momona a me ka hoʻomohala ʻana i nā maʻi maʻi mau, e like me ka maʻi maʻi puʻuwai a me ka maʻi diabetes, akā ʻo ka hele haʻahaʻa hiki ke hōʻino i kou olakino. Ua loaʻa i ka noiʻi ma ka Ka Nūpepa o ka ʻAmelika Hui Pū ʻIa ʻAmelika ka poʻe i hoʻopau i ka 20 pākēneka wale nō o kā lākou mau calorie mai ka momona i loaʻa nā helu like o ka puʻuwai puʻuwai, hahau ʻana, a me kekahi mau maʻi ʻaʻai e like me ka poʻe i ʻai kokoke i ʻelua mau manawa.

No laila, pehea ka nui o ka meaʻai e lawa ai? Paipai nā loea i ka 25 a 35 paha ka pākēneka o kāu mau calorie mai ka momona. No ka wahine e ʻai ana i 1,500 calories i ka lā, ʻo ia ma kahi o 50 grams, a i ʻole ka nui i loko o 3 auneke sirloin, hapalua avocado, 2 punetēpē o ka pīni pata, a me ʻelua mau kuki. (No ka ʻike pono ʻana i ka nui āu e pono ai, e hele i myfatstranslator.com.) ʻAʻole manaʻo ʻia kēia mau manaʻo e hahai ʻia i kēlā me kēia lā. ʻOi aku ka nui o ka hoʻokaʻawale ʻana i kāu ʻai momona i loko o hoʻokahi pule, ʻo ia hoʻi, hiki iā ʻoe ke ʻai liʻiliʻi i hoʻokahi lā a emi iki i ka lā aʻe.

5. Loaʻa i ka iʻa nā momona maikaʻi loa ʻOiai ʻaʻohe mea e like me ka lāʻau lapaʻau, ua kokoke loa nā ʻakika momona omega-3. Hōʻike ka noiʻi i kēia ʻano momona momona polyunsaturated (i loaʻa i nā iʻa wai anuanu, e like me ka salemona, nā sardine, nā heleuma, a me ka flounder, a me nā flaxseed, walnuts, nā hua hua omega-3-fortified, a me ka ʻulaʻula mai nā holoholona hānai hānai) hiki e hana i nā mea a pau mai ka hoʻohaʻahaʻa ʻana i ke koko a me nā pae cholesterol e hakakā i ka nalowale hoʻomanaʻo a hoʻomaikaʻi i kou ʻili. Wahi a kekahi poʻe loea hiki iā lākou ke hoʻonui i kou ʻano a pale aku i ke kaumaha.

Ua ʻike ʻia kahi haʻawina ma ke Kulanui ʻo Tufts ʻo ka poʻe i hoʻonui i kā lākou ʻai ʻana i ka omega-3 fatty acids i hoʻohaʻahaʻa i ko lākou hiki ke loaʻa i ka puʻuwai puʻuwai e 40 pakeneka. No laila, ʻōlelo ka Institute of Medicine e ʻai i ka liʻiliʻi o 160 milligrams o omega-3 i ka lā.

Akā ʻaʻole i like ka pōmaikaʻi o nā ʻano omega-3 a pau. ʻOiai ʻo nā ʻano nui ʻekolu-ALA, DHA, a me EPA-ua maikaʻi nā mea a pau iā ʻoe, ʻo nā mea hope ʻelua ʻoi aku ka ikaika o nā maʻi maʻi. ʻO nā kumu kanu, e like me nā nati a me nāʻanoʻano, kahi e loaʻa ai ka ALA. Loaʻa ʻo EPA a me DHA i nā limu, kahi iʻa a nā iʻa iʻa e ʻai ai, a lilo ia i kumuwaiwai maikaʻi loa. No ka lawa ʻana o kēia mau meaʻai, e ʻai i ka salmon a i ʻole kekahi ʻano iʻa momona ʻelua ma ka liʻiliʻi ma ka pule. ʻAʻole ka peahi o nā hoʻopiha? E koho i ka capsule aila iʻa i kēlā me kēia lā me ka ʻole o ka mercury a me nā mea haumia ʻē aʻe. A no ka hoʻonui ʻana e like me ka maikaʻi o ka hoʻonui ʻana i nā pae omega-3 o kou kino e like me ka iʻa-me ka ʻono ʻole o ka iʻa-e hoʻāʻo i kahi pākuʻi DHA i loaʻa mai ka ʻaila algae a i ʻole krill.

6. Hiki ke alakaʻi hewa nā lepili "Trans-fat-free". Ma hope o ka hōʻoia ʻana o nā kānaka ʻepekema i ka pōʻino o nā momona trans i ka puʻuwai, ua ʻimi ka hapa nui o nā meaʻai meaʻai e hoʻihoʻi hou i kā lākou ʻai i mea e kapa ai iā lākou "trans-fat-free." Akā ʻoiai ʻaʻole i loaʻa i kēia mau momona nā huahana hou a i hoʻomaikaʻi ʻia, nui ka poʻe i hoʻopiha ʻia me ka momona momona maikaʻi ʻole mai ka ʻaila pāma, ka pata, a i ʻole nā ​​kumu ʻē aʻe.

He mea nui nō hoʻi e ʻike ʻaʻole hiki iā ʻoe ke hilinaʻi mau i nā mea āpau āu e heluhelu ai: ʻo kēlā mau huahana e koi ana he trans-momona-ʻole hiki ke loaʻa i ka ʻāpana o ka hapalua gram i kēlā me kēia lawelawe. ʻOiai he mea liʻiliʻi paha ia, ua ʻike nā ʻepekema Harvard ʻo nā wahine i ʻai i ka liʻiliʻi e like me ka 4 grams i ka lā he ʻekolu mau manawa e ulu ai ka maʻi puʻuwai. E ʻike i nā kumuwaiwai huna o ka trans trans, e nānā i nā papa inoa hoʻohui no ka aila hydrogenated hapa a i ʻole ka hoʻopōkole ʻana.

Nānā no