20 Nā laʻana o nā momona momona a me nā momona maikaʻi ʻole - 'Ōuli

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Nā ʻano momona
Nā momona momona maikaʻi a maikaʻi ʻole
Nā laʻana o nā meaʻai me nā momona momona
Nā laʻana o nā meaʻai me nā momona momona
Hiki ke lawelawe iā ʻoe

Ke kamaʻilio mākou e pili ana nā momona kuhikuhi mākou i kahi o nā meaola kūlohelohe, hiki ʻole i ka wai, i ʻike ʻia lipids. ʻO ke ʻano o ka molekiola e pili pinepine i nā helu o nā momona momona i hoʻopili ʻia i kahi mole o glycerin a i ʻole glycerol (C₃H₈A I OLE₃), i ka mea i kapa ʻia he triglyceride.

Hoʻopiha kēia i nā hana kūkulu (paʻa i nā mea, kūkulu i nā papa insulate) a mālama i ka ikehu i loko o ke kino, e ʻae ana i kā lākou decomposition aʻe i nā sugars (ʻākoʻakoʻa).

Eia nō naʻe, hana kekahi mau lipid i mea paʻa ma ke ana wela o ka lumi a ʻike ʻia e like me nā momona; ʻoiai e hana ana kekahi e like me nā wai a ʻike ʻia ma ke ʻanonā aila. A he mea nui kēia hoʻokaʻawale e hoʻomaopopo i ke ola o nā momona maikaʻi (pono no ke kino) a me nā momona maikaʻi ʻole (hōʻino i ke kino).

Nā ʻano momona

Hoʻokaʻawale ʻia nā ʻano momona like ʻole e like me kā lākou haku mele, e hoʻokaʻawale ana ma waena o nā mea i loaʻa nā loulou maʻalahi ma waena o kā lākou nā molaki, a me nā mea me nā loulou paʻakikī hou aʻe, i ʻekolu ʻano ʻokoʻa:

ʻO nā momona momona. Hoʻokumu ʻia e nā waikawa momona me nā kaulahao molekole lōʻihi, paʻa lākou i ka mahana wela a me ka maʻamau o nā holoholona, ka waiū a i ʻole nā aila mai kekahi mau lāʻau a me nā mea kanu.
Nā momona momona ʻole. ʻO Liquid i ka mahana o ka lumi, loaʻa kēia mau momona māhuaola pono i ke kino, ʻoiai ʻaʻole hiki ke synthesize iā lākou iho. ʻO lākou ka hapanui o nā kumu kanu a hiki i, i ʻelua ʻano ʻelua:
- Monounsaturated. Hāpai lākou i nā pae o nā lipoproteins kiʻekiʻe (HDL, no ka acronym ma ka ʻōlelo Pelekania) i ke koko, e hoʻēmi nei i ka manawa like lipoproteins haʻahaʻa (LDL), kaulana ʻia ʻo kolesterol.
- ʻO Polyunsaturated. Hana ʻia i nā waikawa momona mai ka pūʻulu Omega-3 a me ka Omega-6, he hopena pololei kēlā me kēia ma nā ʻano koleka ʻelua (ʻo HDL a me LDL) a ma nā triglycerides (kō) i loko o ke koko.
Trans momona. Loaʻa kēia ʻano lipid mai ka hydrogenation o nā aila momona momona, hoʻololi iā lākou mai unsaturated i saturated. He mea weliweli loa lākou i ke kino, ʻoiai lākou e hoʻonui nei i nā kiʻekiʻe o nā lipid haʻahaʻa haʻahaʻa (LDL), e hoʻohaʻahaʻa ana i nā mea kiʻekiʻe (HDL) a me ka hoʻolaha ʻana i ka hoʻonui ʻia o nā triglycerides.

Nā momona momona maikaʻi a maikaʻi ʻole

Mai ka hoʻohālikelike mua e ukali i kēlā ʻo nā mea i kapa ʻia ʻo "momona momona" ʻaʻohe unsaturated wale nō, ka mea e mālama ai i kā lākou wai i ke ana wela o ka lumi a lawelawe e kūkulu i nā lipoproteins e pono ai i ke ola, a e hoʻoliʻiliʻi hoʻi i nā momona momona i loko o kā mākou koko. Kāhea ʻia lākou he "kolesterol maikaʻi."

Ma kahi, ʻo nā momona momona a trans hoʻi nā "momona momona", hoʻopōʻino i ke kino, e like me lākou atherogenic: hoʻolaha lākou i ka hōʻiliʻili ʻana o nā papa momona o ka momona i nā paia arterial, i kapa ʻia atheromas, he kumu ia i ʻike ʻia no nā ulia vascular, ka puʻuwai ʻole, hypertension a me nā maʻi he nui e like me atherosclerosis. Kāhea ʻia kēia he "maikaʻi" a he kolesterol paha.

Nā laʻana o nā meaʻai me nā momona momona

ʻO nā aila mea kanu. ʻO nāʻaila i waiwai i nā momona polyunsaturated, e like me nā mea mai ka ʻoliva, canola, sunflower, soy, peanut a i ʻole safflower. Paipai ʻia kekahi, e like me ka aila ʻoliva, no ka ʻai maka ʻana, ma ke ʻano he salakeke, ʻoiai hiki ke hoʻohana pono ʻia no ke kuke ʻana.
Nati ʻO nā momona momona monounsaturated mai nā hua aila a me kekahi mau hua (nā peanuts, walnuts, cashews, almonds, macadamia nut, hazelnuts, chia, hemp, a me nā hua ʻumeke, a me nā mea ʻē aʻe) e pili pū me ka spectrum "maikaʻi".
ʻApocados a me nā avocados. Nui kēia mau huaʻai i nā momona momona monounsaturated, no laila koi ʻia kā lākou ʻai ʻana e hōʻemi i ka palena o ke koleke maikaʻi a hoʻonui i nā kolesterol maikaʻi.
Iʻa polū. ʻO ka nui o nā iʻa aila e like me herring, bonito, tuna a i ʻole salmon nā kumuwaiwai waiwai o ka omega 3, kekahi o nā momona momona pono kūpono i ka hoʻoliʻiliʻi triglycerides i ke koko.
Nā hua palaoa holoʻokoʻa. E like me ka bran, ka palaoa palaoa a pau, a me nā huahana huapalaoa i hana ʻia mai iā lākou, waiwai lākou i ka omega 6, ka mana nui a me nā pono o nā mea momona momona pono, nā mea e hoʻohaʻahaʻa i ka "ʻino" kolesterol a hoʻonui i ka "maikaʻi" kolesterol i ka manawa like. Maikaʻi ".
Nā huahana soya. ʻO ka mea maʻamau i ka ʻai vegan a i ʻole nā mea ʻai mea ʻai, nā huahana soy (ka mea liʻiliʻi i hana ʻia, ʻoi aku ka maikaʻi) i loko o nā momona momona maikaʻi "maikaʻi" i hoʻopili maikaʻi ʻia i ka papaʻai o kēlā me kēia lā.
Huamoa. ʻOiai ua hoʻokūpaʻa ʻia aia lākou i loko o ka omega 6 a me nā proteins pono he nui, aia he hoʻopaʻapaʻa e pili ana i ka ʻai ʻana o nā hua manu, ʻoiai ʻaʻohe hoʻoholo paʻa i kā lākou ukana o nā "cholesterol" maikaʻi ʻole i loaʻa i ka yolk. Inā ʻoe e ʻai wale i ka mea keʻokeʻo, ʻaʻohe mea makaʻu i ka hoʻāla ʻana i kāu kolesterol no ka mea ʻaʻohe momona o kēlā me kēia ʻano.
Inchi a i ʻole jíbaro peanuts. ʻO ka Plukenetia volubilis He mea kanu Peruvian ia nona nā hua i waiwai nui ʻole i nā waikawa momona pono. Ua koho ʻia hiki ke loaʻa iā 50-60% omega 3 o nā ʻano like ʻole a me nā aila pono e like me omega 9.
ʻO ka aila kō Cod. ʻO kahi aila hoʻopihapihaʻai maʻamau kēia aila i waiwai i ka docosahexanoic acid, kekahi o nā kumu momona momona polyunsaturated nui o ka papa omega 3. Hiki ke kiʻi ʻia hoʻi ia, i nā hale hana, mai nā limu Crypthecodinium cohnii.
Pahu ʻaila momona nui. ʻO ka hope, hiki iā mākou ke loaʻa nā aila moʻo omega 3 a me ka omega 6 i nā capsule kalepa mai ka ʻoihana lāʻau.

Nā laʻana o nā meaʻai me nā momona momona

Nā huahana waiū holoʻokoʻa. ʻOiai waiwai i loko o ka puna, ka waiū holoʻokoʻa, nā paʻi waiū momona, ka waiūpaka o nā holoholona a me nā huahana derivative ʻē aʻe e lawe i nā mea momona momona, no laila ʻaʻole pono e hoʻomāinoino ʻia kā lākou ʻai ʻana a i ʻole e koho ʻia nā mea māmā a māmā paha. Skimmed.
ʻO nā aila Tropical. ʻO ka ailima a me ka aila niu, ʻoiai ke kumu o kāna mea kanu, waiwai nui i nā momona momona i manaʻo ʻia he ʻāpana o ka spectrum "maikaʻi".
ʻIʻo ʻulaʻula. Aia i loko o kaʻiʻo o nā bipi a me nā puaʻa ka nui o nā momona momona, a me nā huahana i loaʻa mai iā lākou, e like me nā kīʻaha holoholona a me nā sausages. I ka 2015, ua hoʻolaha aku ʻo WHO e pili ana i ka pilikia ʻaʻole wale ka lipidemic akā ʻo ka carcinogenike o ka hoʻohana kūpono ʻole o kēia mau ʻiʻo.
ʻO Margarines a me nā huahana momona momona hydrogenated. I nā ʻāina he nui o ka honua, ua pāpā ʻia ke kūʻai ʻia ʻana o kēia mau meaʻai a i ʻole kapu ʻia, ʻoiai he hui ia o nā momona trans i ʻoi aku ka maikaʻi ma mua o nā kumu kūlohelohe. ʻO Margarine, ʻo ia hoʻi, kūʻai ʻia ma ke ʻano he olakino olakino no ka waiūpaka, akā ʻoi aku ka maikaʻi o kona hopena atherogenike.
Nā meaʻai wikiwiki. ʻOiai maikaʻi lākou, ʻo ka hapa nui o nā meaʻai wikiwiki ka nui o nā trans a me nā momona momona, ke kī i ka hoʻomākaukau wikiwiki o kā lākou huahana. Paipai ʻia e hoʻopau i kēia ʻano meaʻai ma ka liʻiliʻi i kēlā me kēia mahina.
ʻAi ʻia. Loaʻa i nā meaʻai palai ka maikaʻi o ko lākou kiʻekiʻe wela e hoʻoliʻiliʻi i nā aila, e hana ana i nā momona momona momona, a ke hilinaʻi ʻia i ka meaʻai, hiki ke hoʻopiha ʻia me nā ʻāpana a i ʻole nā koena i puhi ʻia e hoʻolaha i nā toxins i loko o ka aila.
Nā kuki, nā pōpō a me nā mea i hoʻomoʻa ʻia. ʻAʻole waiwai lākou āpau i nā momona trans, ʻoiaʻiʻo, ʻo ia ke kumu kūpono e ʻike e pili ana i ke ʻano o nā momona i hoʻohana ʻia i ke kaʻina o ka hana ʻana iā lākou. Inā ʻoe e hoʻohana i nā margarine a i ʻole nā hydrogenated aila mea kanu, ʻo ia hoʻi e waiwai ka hopena i kēia mau momona ʻino like.I kēlā me kēia hihia, ʻaʻole pololei ka hoʻohana ʻana o ka momona momona i kahi koho pono no ke olakino..
Nā sausa momona. E like me ka mayonnaise a me nā mea ʻē aʻe e like me ia, loaʻa iā lākou nā momona momona o nā kumu holoholona i waena o nā "momona" a i ʻole nā lipids weliweli.
Mea inu Fizzy. ʻOiai ʻaʻole i loko o nā mea inu momona a me nā mea inu momona nā momona momona e like me ia, he mea hoʻoholo ia i ko lākou helehelena, ʻoiai he nui ke kō i loko o lākou e hoʻonui ai i ka nui o nā triglycerides i loko o ke koko, a ʻo ka hopena e like me mākou ua ʻike, i ka hanauna o nā momona mai ka mālama ʻana.
Kokoleka. ʻOiai ka nui o nā mea i ʻōlelo ʻia e pili ana i nā hopena neurobenical o ke kokoleka, ʻaʻole hoʻomanaʻo mau ʻia kāna ʻike kiʻekiʻe o ka momona momona, ʻo ia hoʻi i nā kokoleka me ka waiū holoʻokoʻa i hoʻohui ʻia. He mea pono e nānā i ke ʻano o ke koko i hoʻopau ʻia, no ka mea hiki i kekahi ʻano ʻokoʻa ke piʻi i 25% o nā momona momona momona.