ʻO ka momona momona ka manaʻo nui-manaʻo a he nui nā mea i hoʻopiliʻia i loko. Uaʻike nā kānaka a pau, no ka laʻana, he maikaʻi kaʻaila. Eʻae maikaʻi anei i ka hoʻouluʻana i kaʻaila manamana i ka hauʻulu? Aia nā pāhola me nā mea momona waiwai pono? Ma kēia mau nīnau a pau e aʻo aiʻoe i nā pane mai kēiaʻatikala.
He aha nā mea e pili ana i ka momona o nā mea kanu?
ʻO ka lālā o nā meaʻai momona nā mea pono a me nā meaʻino. No ka hoʻohālikelikeʻana e like me ka pilina o ke kumu (ka momona momona a me nā holoholona)ʻaʻole i hōʻike mau i nā hua o ka huahana.
Eia kekahi laʻana,ʻo nāʻailaʻaila e like me ka oliva maikaʻi, ka pīnī pēpē a me nā meaʻino - ka pama a me ka niu. A me nā momona holoholona e komo ana i kaʻaila iʻa maikaʻi a me nā momona holoholona momona (loko momona, momona, a me nā mea'ē aʻe).
ʻO ka mea he mea pono ia e hoʻohui i nā mea momona mai kahi e nānāʻia ai nā pōmaikaʻi maʻekolu mauʻano - i ka momona, ka momona a me ka momona polyunsaturated.
ʻO nā momona momona - nā momona o nā pā nui i hanaʻoleʻia, a noho mau i loko o ke kino, paʻiʻana a kāpili i nā moku me nā pāpū cholesterol. ʻO kēia māhele e komo ana i ka niu, kaʻaila niu a me ka pata pila, a me nāʻano holoholona a pau -ʻo ka margarine, ka momona, ka momona, ka waiū, a me nā meaʻai'ē aʻe o ka momona momona. Pono e hoʻokaʻawaleʻia lākou mai kaʻai!
ʻO ka momona momona a me ka oleic acid (omega-9) ka mea kūpono loa no ke kino o ke kanaka, e hiki ai iāʻoe ke kaua i ka maʻi hīkī, ka maikiʻi, ka ho'ēmiʻana i ka maʻi, nāwaliwali a me nā maʻi'ē aʻe. Hiki iāʻoe ke loaʻa iā lākou mai kaʻaila a me ka wai pīkī, ka moa, avocado a me nāʻoliva. ʻO kēia nā momona maikaʻi, a pono lākou i kaʻai.
ʻO nā momona polunsaturated (omega-3 a me omega-6) he momona ia iʻole i huaʻia e ke kino, a no ka mea e loaʻa ai iā lākou me kaʻai, ke hana lākou i nā hana hana ola a me ka hoʻoikaika i ka ola. ʻO kēia māhele e komo ana me ka rapeseed a me ka hui pūʻana i kaʻaila, kaʻaila waila a me ka germ wheat, aʻo ka iʻa a me ka iʻa iʻa ka kumu o omega-3. Aʻo nā kumu o omega-6 he mau huaʻikuʻi, nāʻanoʻano, nāʻupena, waihona pua a me kaʻaila.
No laila, he hapa ka hapa o nā meaʻai momona a me nāʻaila. He mea nui e hoʻomanaʻo i kēiaʻano likeʻole aʻaʻole e hana i nā hewa maʻamau.
ʻAla momona ma nā huahana
Inā i loko o ka hanaʻana o nā huahana āu iʻike ai i "momona momona" -ʻikeʻoe,ʻo ia nā mea momona o ka momona - i ka niu a me kaʻaila niu. He kinoʻole ko lākou mana i ke kino o ke kanaka, akā, no ka mea he hiki iā lākou ke hoʻohaʻahaʻa i ke kumukūʻai o ka hana, no laila ua hoʻonuiʻia lākou i ka nui o nā huahana likeʻole.
E noʻonoʻo nui kākou ma mua o kēia mau mea momona waiwai maikaʻi:
- e hoonele i ka hana o ka 'āpana o kaʻaila;
- ua aneaneʻole lākou iʻeliʻia, no ka mea i hoʻonui nui i ka kiʻekiʻe o ka cholesterol kaino i loko o ke koko;
- nā hopena e hoʻonāukiuki i ka uluʻana o atherosclerosis;
- no ka hoʻohana pinepineʻana i kēiaʻano momona, hoʻonuiʻia ka momona;
- ka hoʻohanaʻana i nā huahana me nā mea momona - ka ikaika nui i ka'ōpū o ka naʻau;
- ma loko o kēia momona,ʻaʻole kokoke kahi hua linoleic pono,ʻo ia hoʻi,ʻaʻole i ukuʻia ka hewa i hanaʻia.
No laila, i kaʻikeʻana i nā meaʻai "meaʻai momona" i loko o ka papa inoa o nā meaʻai o ka huahana, he mea pono ke hoʻomaopopoʻaʻole kēia mau mea maikaʻi a maikaʻi, akā, nā momona momona a maikaʻi.
Nā huahana i loaʻa nā momona momona
He mea nui loa kaʻaila Palm:ʻo ka huahana, kahi i hoʻonuiʻia, ua lōʻihi lōʻihi,ʻaʻole makemake i kahi kūlana kūʻokoʻa kūikawā, e paʻa pono i keʻano me ka loliʻole i ko lākou mau hiʻohiʻona ma hope o ka mālamaʻana i ka wā lōʻihi. Ma keʻano he kūlana, hiki keʻike i nā momona o nā mea kanuʻino i nā huahana:
- ka palala palaa a me nā kime;
- hamburgers, pīlapala, a me nā meaʻai maʻaʻole;
- ka mau kānana me nā lāʻau;
- nā meaʻai i hoʻomākaukauʻia i kēlā me kēiaʻano, nā pākī a me nā meaʻai;
- Kahemu, kalekaleka, nā kuki a me nā meaʻai;
- nā meaʻoi aku ka nani;
- nāʻanoʻano i hoʻomākaukauʻia;
- ka pailaʻana o ka hanaʻoihanaʻoihana;
- ka moa i'ōlehu;
- kahe i hanaʻia;
- kaʻaila cream, nā meaʻono i hoʻomākaukauʻia he nui;
- nā'ōpona hou a me nā huahana maloʻo-maloʻo;
- ka margarine a me nā pālahalaha.
Ke koho nei i kekahi mea mai kēia papa inoa, ma ka liʻiliʻi, mai noho a naʻaupō e aʻo i ka inoa e koho i nā huahana e hoʻopilikiaʻole iāʻoe a me kouʻohana.