John Myers
ʻO ka waikawa Linoleic kekahi o nā momona momona omega-6 e ʻai ai mākou i kēlā me kēia lā. Akā no ke aha ia a he aha ka mea e noʻonoʻo ai?
He aha ka linoleic acid a pehea e hana ai?
ʻAʻole maikaʻi ka maikaʻi o ka momona i ka meaʻai, akā pono lākou i ke kino. Ua lohe ka hapa nui o ka poʻe i ka huaʻōlelo "Omega 3" a hoʻopili iā ia me nā waiwai maikaʻi. ʻO ka ʻoiaʻiʻo, hāʻawi nā polyunsaturated fatty acid i ka mālama ʻana i ko mākou olakino a ʻo ka German Society for Nutrition (DGE) paipai i ka hōʻoia ʻana i ka lako o nā meaʻai omega-3. ʻAʻole hiki i ke kino ke hana i ka linoleic acid ma ke ʻano he omega-6 fatty acid, no laila pono ia i ʻāpana o ka meaʻai. ʻO ka nui kūpono ke kuleana koʻikoʻi i ka hopena o ka linoleic acid. Wahi a ka DGE, ʻo ka ratio o ka omega-6 i ka omega-3 fatty acid he 5: 1.
ʻO nā meaʻai me ka linoleic acid: ma hea kahi nui?
I mea e ola kino ai ka linoleic acid, ʻoi aku ka maikaʻi o ka ʻai ʻana ma mua o 2.5 pakeneka o ka nui o ka ikehu i kēlā me kēia lā ma ke ʻano o kēia waikawa momona, e like me ka ʻōlelo a ka DGE intake. Loaʻa ka nui i nā aila mea kanu e like me ka aila soy, ka ʻaila sunflower, a me ka aila kulina, i loko o nā nati a me nā sausages momona a i ʻole ka ʻiʻo momona. Loaʻa ka linoleic acid i loko o ka waiū a me nā huahana waiu, ka pata, a me ka pipi. Hāʻawi ʻia ia i nā mea hoʻohui meaʻai a ua ʻōlelo ʻia e kōkua i ka pohō kaumaha. ʻAʻole i hōʻoia ʻia kēia hopena i ka ʻepekema a ʻōlelo ka DGE e kūʻē i ka lawe ʻana i ia mau mea hoʻohui.
Maʻalahi akā maikaʻi: e hoʻohana i nā ʻaila ʻaila like ʻole
ʻOi aku ka maikaʻi ʻaʻole e hoʻopili i nā mea a hoʻomaka i ka hoʻokaʻawale ʻana i nā meaʻai momona kiʻekiʻe ma muli o kā lākou linoleic acid content a me ka ratio fatty acid kūpono. ʻO ka poʻe e ʻai i ka meaʻai kaulike a me nā ʻano like ʻole ma ka ʻaoʻao palekana. Inā ʻoe e hoʻohana i nā ʻaila ʻano kiʻekiʻe o ka mea kanu kumu no ka kuke ʻana a ʻai i ka ʻiʻo a me ka sausages me ka liʻiliʻi, loaʻa pinepine ʻoe i ka linoleic acid. No ka laʻana, e hana i ka ʻaʻahu salakeke me ka ʻaila rapeseed a i ʻole ka aila ʻoliva, e hoʻohui i kahi ʻaila linseed liʻiliʻi i ka ipu quark a i ʻole muesli a hoʻohana i ka sunflower a i ʻole ka aila kulina no ka palai - he ala kūpono e hiki ai i kekahi ke hoʻokō me ke aʻo ʻole ʻana i nā papa ʻai.
ʻO wai ka ʻaila ʻaila maikaʻi loa?
ʻAʻole ʻokoʻa wale nā aila ʻai i ko lākou ʻono a me ke kumu mea kanu i hana ʻia ai. He ʻokoʻa nō hoʻi lākou i kā lākou ʻano o ka saturated a me ka mono- a me ka polyunsaturated fatty acids.
Manaʻo ʻia ka ʻaila ʻaila maikaʻi inā loaʻa iā lākou ka hapa kiʻekiʻe o nā ʻakika momona monounsaturated a i ka manawa like i loaʻa ka lakio maikaʻi loa o nā waikawa momona polyunsaturated. ʻO nā momona momona monounsaturated e like me ka oleic acid e hoʻoikaika i nā pae lipid koko, a me nā mea ʻē aʻe. No ka laʻana, hiki iā lākou ke hoʻohaʻahaʻa i nā pae o ka cholesterol LDL pilikia olakino.
ʻO nā aila ʻai me ka hapa nui o nā ʻakika momona monounsaturated:
- ʻAila ʻoliva (75 pakeneka)
- ʻO ka ʻaila rapeseed (60 pakeneka)
- ʻO ka aila hemp (40 pākēneka - e aʻo hou e pili ana i nā hopena o ka aila hemp)
- ʻAila hua ʻukena (29 pākēneka)
- ʻAila ʻaila (27 pakeneka)
Eia kekahi, pono e hāʻawi nā aila ʻai i nā waikawa momona polyunsaturated. ʻO kēia mau mea, no ka laʻana, omega-3 fatty acids. Hiki iā lākou ke hoʻohaʻahaʻa i nā pae cholesterol āpau a kōkua i ka hoʻomaikaʻi ʻana i nā waiwai kahe o ke koko. ʻO ka hui ʻelua o nā momona momona ʻole ka omega-6 fatty acids. Loaʻa iā lākou nā ʻano maikaʻi a maikaʻi ʻole. ʻOiai hiki iā lākou ke hoʻohaʻahaʻa i nā pae o ka LDL cholesterol maikaʻi ʻole, hiki iā lākou ke hoʻohaʻahaʻa i ka cholesterol HDL olakino.
Hōʻike ʻia nā ʻano ʻaila ʻaila olakino maikaʻi e ka lakene maikaʻi o omega-3 a me omega-6 fatty acids. ʻO ka ratio kūpono ma kahi o 1: 5 a i ʻole ka liʻiliʻi. Kūʻē ka aila flaxseed ma waena o nā aila kuke no ka mea hāʻawi ʻoi aku i nā ʻakika momona omega-3 ma mua o nā waikawa momona omega-6.
ʻO nā aila ʻai maikaʻi me ka ratio fatty acid maikaʻi:
- Aila aila
- ʻaila kāpae
- ʻaila walnut
- ʻO ka hinuʻaila
- Hemp Oil
- ʻAilana soya
- ʻAilā germ germ
ʻO ka mea hope loa, mai ka manaʻo olakino, ʻoi aku ka maikaʻi o nā aila ʻai maoli (paʻi anuanu) ma mua o ka hoʻomaʻemaʻe ʻana (wela wela). No ka laʻana, manaʻo ʻia ka aila ʻoliva i hoʻomaloʻo ʻia no ka mea ʻaʻole ia he ʻano momona momona kaulike akā loaʻa pū kekahi helu nui o nā huaora a me nā mea kanu lua ma muli o ke kaomi anu. Inā ʻoe e hana i ka ʻaila iā ʻoe iho, hāʻawi nā mea kanu a me nā mea ʻala i nā mea waiwai ʻē aʻe. Eia naʻe, ʻaʻole kūpono nā aila maoli no ka hoʻomākaukau ʻana i nā kīʻaha wela loa. Puhi ia ma kahi haʻahaʻa haʻahaʻa. Hiki ke hoʻohana ʻia ka rapeseed a me ka ʻaila ʻoliva no ka palai mālie. ʻO nā ʻaila ʻaila i hoʻomaʻemaʻe ʻia me kahi kiʻekiʻe o ka uahi i kūpono no ka puhi ʻana. E heluhelu ma ʻaneʻi i nā mea pololei.
Eia kekahi, e ʻike e pili ana i ka aila hua ʻeleʻele a hoʻohana i nā hua hemp olakino ma ke ʻano he kumu momona.
