ʻO ka momona

ʻOiaʻiʻo, uaʻikeʻoe i nā momona i ka meaʻai, he kumu ia o ka hoʻoukuʻana ma ka pūhaka. Heʻoiaʻiʻo maoli kēia: aia i loko o ka momona ka uhi nui loa o nā calories, a me ke aloha o ke kanaka i nā mea momona e hiki i kekahi manawa ke paʻakikī. ʻAiʻole nā ​​poʻe e mālama i nā leʻaleʻa - nā momonaʻaʻole eʻoi aku ma mua o 20% o kaʻai o kēlā me kēia lā (ʻo ia 40-40 g). Nā mīkini, nā mea i paʻiʻia, kaʻaila hana, nā kui - nā mea a pau e hiki ai iāʻoe ke wikiwiki i ka wiki, keʻoleʻoe eʻai i nā mea likeʻole. Inā kohoʻoe i nā mea momona momona, hiki i ka loaʻa, hiki i ka liʻiliʻi o nā pilikia me ke kaumahaʻole.

Loaʻa ka momona i nā meaʻai

Hiki iā mākou ke hoʻokaʻawale i nā mea a pau a mākou eʻai ai i loko o nā hui, e like me ka nui o ka momona i loko o nā huahana. Wahi a ka momona momona no 100 grams o ke kumukūʻai, hiki keʻikeʻia nāʻanoʻelima, e hōʻike ana i nā meaʻai e waiwai i nā momona, aʻo nā mea momona.

  1. Piʻi nā meaʻai i ka momona (ʻoi aku ma mua o 80 kalamu) . ʻO kēia huaʻai, kaʻaila, ka waiūmū i hoʻokuʻuʻia (ʻo ia ka momona momona e hōʻikeʻia ma nā hua o kēiaʻano), ka margarine, ka momona, nā mea kuke. Hoʻohanaʻia kēia mau mea a pau i nā meaʻaiʻai kula i kaupalenaʻia, no ka mea,ʻo ia mau huahana e hiki ai i ka waiwai o ka wikiwiki, inā ua paʻa.
  2. Nā huahana me kahi mea momona momona (mai 20 a 40 mau kala) . ʻO kēia ka aneʻi o nāʻanoʻano a pau, kaʻaila a me kaʻaila kirimalu (mai 20% momona momona), nāhei, geese, puaʻa, a me nā sausa o nāʻano a pau, nā hulu puaʻa, sprats, nā pīkeke, kekiko, halva. Pono e hoʻohana ponoʻia ia mau huahana me ka nani a me keʻano maʻamau, no ka mea, likeʻole me ka hui mua, i hoʻohana mauʻia ma kahi liʻiliʻi, ma kēia mau huahana, nuiʻole ka poʻe iʻike i keʻano.
  3. Nā huahana me kahi momona o ka momona (mai 10 a 19.9 grams) . ʻO kēia wahie nui, kaʻi, kaʻulu cream, nā hua, nā keiki hipa a me ka moa, nā hausaa pipi, kahi a me nā meaʻai meaʻai, a me nā iʻa momona - ka iʻa, ke koko, kaʻaila, keki, caviar. Ponoʻia kēia mau huahana e lawe mauʻia, no ka mea hiki iā lākou ke maʻalahi i ka meaʻai ma kahi momona momona,ʻo ia ke kumu i lilo ai lākou i kumu no kahi meaʻai kūpono a kaulike.
  4. Nā mea me nā mea momona liʻiliʻi (mai 3 a 9.9 grams). ʻO kēia waiū, ka waikiko momona, ka waiʻulu uliuli , ka puaʻa liʻiliʻi, ka bipi pipi, ke keiki hipa momona, ka meaʻeleʻele lio, keokele, kamoni māmā, kekī āpau, nā pua, nā'āpana, a me nā leʻaleʻa momona. ʻO kēia mau meaʻai e hiki ke hoʻokomoʻia i loko o kaʻai me ka makaʻuʻole, no ka mea ināʻoe e hoʻohana nui iā lākou,ʻaʻole ia eʻeha iāʻoe a me kāu kiʻi, akā e hāʻawi i ke kino i nā momona maikaʻi.
  5. Nā huahana me kahi mea momona liʻiliʻi (emiʻole ma mua o 3 grams) . ʻO kēia ka beans, ka palaoa, ka waiū pūmua, ka nihi momona liʻiliʻi, cod, hake, bread, pike perch, pike. ʻO kaʻaiʻana i kēia mau meaʻai he mea palekana loa ia, ua kūpono lākou no ka poʻe mālama i kaʻai maʻamau no ka pohō kaumaha.

Ponoʻole e'ōlelo,ʻo nā huahana i loaʻa nā mea momona heʻano likeʻole likeʻole no ke kino. Hoʻopiliʻia kēlāʻano momona.

ʻO ka momona i ka meaʻai: pono a pōʻino

ʻO nā momona momonaʻole a me nā polyunsaturated no nā kānaka,ʻo ia ka mea nui loa, aʻo lākou loaʻa kaʻailaʻaila. ʻO nā mea momona momona, ma keʻano, he paʻakikī, paʻakikī i kaʻeliʻana aʻaʻole pono i nā kānaka (ʻo ke keiki hipa a me ka momona momona, ka paila, kaʻaila manamana). ʻO nā hua me nā momona momona e kaupalenaʻia i kaʻai. No laila, e hōʻemi kākou:

  1. ʻO nā meaʻai e komo ana i ka momona - i ka palaoa, ka hua manu iʻa, ka paila a me kaʻiʻo, ka momona momona, ka'ōpala a me nā lobsters, ka waiū a me nā hua puaʻa, kalekaleka, kaʻaila, ka niu, ka niu, a me ka waiū.
  2. Nā mea i loaʻa nā momona i hoʻopihaʻoleʻia - ka pīni, kaʻoliva, ka moa, avocados, kēmu, ka cashew, kaʻaila a me ka wai pīnī.
  3. Nā hua e komo ana i nā momona polyunsaturated - almonds, nāʻanoʻano, walnuts, iʻa, kānana, linseed, rapeseed, pua, putoli a me kaʻaila pila.