John Myers
ʻAʻole nā momona wale nō ka momona - aia nā momona maikaʻi ʻole a maikaʻi hoʻi. Ma ʻaneʻi hiki iā ʻoe ke ʻike pehea e pili ai ka saturated fatty acids a unsaturated fatty acids a ma kahi o nā meaʻai holoholona a me nā meaʻai e loaʻa ai iā ʻoe ke ʻano olakino.
ʻO nā momona olakino e pili ana i nā momona maikaʻi ʻole: kahi ʻike
Pono ke kino o ke kanaka i nā momona - akā nā mea maikaʻi wale nō. Kākoʻo lākou i ke olakino a me ke kūkulu ʻana i nā ʻiʻo i loko o ke kino. ʻAʻole maʻalahi ka hoʻokaʻawale ʻana ma waena o nā momona olakino a maikaʻi ʻole. Māmā mākou.
- He mea nui ka momona no ke kino o ke kanaka. Hāʻawi lākou iā ʻoe i ka ikaika a me ka ikaika - ʻoiai ʻoe e ʻai i nā momona kūpono.
- Paipai ka German Society for Nutrition (DGE) i ka lawe ʻana i kēlā me kēia lā o 60 a 80 grams no ke kanaka makua. No laila, pono e loaʻa iā mākou ka 30 pakeneka o kā mākou pono i kēlā me kēia lā mai nā momona.
- Hana ʻia nā momona i nā ʻakika momona he nui. Maʻaneʻi, hoʻokaʻawale ka ʻepekema ma waena o ka unsaturated (hoʻokahi a me ka poly) a me ka momona momona.
ʻO nā ʻakika momona a me ka momona ʻole
Kākoʻo nā ʻakika momona ʻole i ka nalowale ʻana o ka momona a me ke kūkulu ʻana i ka ʻiʻo. Hoʻokaʻawale ʻia kēia mau momona momona i ka monounsaturated a me ka polyunsaturated.
- Kōkua nā ʻakika momona monounsaturated i ke kino, i waena o nā mea ʻē aʻe, e hoʻoheheʻe i ka momona-soluble vitamina A, D, E, a me K. He kuleana koʻikoʻi hoʻi lākou i ka hana ʻana o ka hormone testosterone.
- ʻO nā momona momona polyunsaturated e like me ka omega-3 a me ka omega-6 he mea nui ia no ke kino o ke kanaka, ʻo ia hoʻi ke koʻikoʻi. No ka mea ʻaʻole hiki iā mākou ke hana i kēia mau momona momona iā mākou iho, pono mākou e kiʻi iā lākou mai ka meaʻai.
- Ua noʻonoʻo ʻia nā momona momona he maikaʻi ʻole. Ua pili ka lula i kēia manawa: ua ʻae ʻia lākou ma ka haʻahaʻa. ʻOiai hiki i ke kino ke hana i nā ʻakika momona momona iā ia iho, hiki ke loaʻa iā lākou i nā meaʻai he nui, me ka pata, ka ʻaila, ka sausage, a me ka ʻiʻo.
- ʻAʻole maikaʻi mau nā ʻakika Trans fatty a loaʻa nui i nā huahana i hana ʻia e like me nā chips, fries, margarine, meaʻai wikiwiki, a me nā huahana maʻalahi.
ʻO kēia kahi o nā momona olakino
Ma keʻano laulā, pono ʻoe e kaupalena iā ʻoe iho i nā waikawa momona unsaturated. ʻO nā kumu holoholona a me nā mea kanu o ka momona momona ka waiwai i nā huaora, nā minerala, a me ka fiber.
- Ua kaupalena ʻia nā momona holoholona i nā ʻakika momona unsaturated - i nā iʻa a me nā hua. ʻO kahi kumu momona maikaʻi ka iʻa ʻaila, me ka salmon, mackerel, a me ka tuna (ʻoi loa no ka salmon: 13 grams o ka momona no 100 grams). Akā ʻo nā hua (11 grams o ka momona no 100 grams) pono e lilo i ʻāpana maʻamau o ka papa kuhikuhi.
- I ka wā e pili ana i nā momona mea kanu, ʻoi aku ka nui o ka koho. Aia ma luna o nā avocados (15 grams o ka momona no 100 grams) a me nā nati e like me ka walnuts, hazelnuts, Brazil nuts, macadamia nuts, peanuts, a me nā ʻalemona (51 grams o ka momona no 100 grams). ʻO Olives (11 grams o ka momona no 100 grams) he kumu maikaʻi loa ia o nā momona olakino.
- ʻO nā aila e like me ka ʻaila ʻoliva, ka aila linseed, ka aila hemp, ka aila rapeseed, ka aila sesame, a i ʻole ka ʻaila hua paukena (100 grams o ka momona no 100 grams) he kiʻekiʻe kiʻekiʻe o nā waikawa momona unsaturated. ʻO nā hua Chia, nā hua hemp, a me nā hua flaxs e ʻōlelo ʻia me kahi o 30 grams o ka momona no 100 grams.
- ʻO kaʻaila niu (100 grams o ka momona no 100 grams) kahi hihia kūikawā. ʻO ke kumu: ʻO ka ʻaila he ʻakika momona saturated, akā hāʻawi i ke kino me ka nui o ka ikehu.
