ʻO ka helu o nā mea momona momona polyunsaturated (PUFA) i loko o nā meaʻaila

I kaʻaiʻana i ke kanaka o kekahi makahiki, pono e komo i kaʻaila o ka mea kanu. Ma muli o kā lākou meleʻana, he hana maʻamau lākou. Hoʻolālāʻia ko lākou meaʻai kūpono ma ka palapala o nā waiʻona momona polyunsaturated (PUFA), pono no ko mākou kino e kūkulu i nā pūnaewele. Aia 60% o ka momona o nā pūnaewele o ka lolo kanaka, no laila, eʻikeʻia ka'ōlelo "ʻo ka lolo me ka momona" iʻole he hōʻino, akā he mahalo. ʻO ka haʻawina kiʻekiʻe o nā waiʻona momona polyunsaturated (PUFA) i loko o nā meaʻaila waiwai he mea maikaʻi ia no ke olakino.

'Aiʻa momona momonaʻO ka Omega-3 a me ka Omega-6 ua kapaʻiaʻo ka huahā F. F.ʻO kona hapa nui mau e alakaʻi ai i nā maʻi o ka maʻi (mai ka sclerosis i ka infarction), hoʻemiʻia ka'ākuʻi, nā maʻi ate a me nā hui. ʻO ka nui o ka momona a me ka ate. Akāʻo ka pono pono 25-30 grams (ʻo ia e pili ana i 2 punetēpē) pono e hoʻohuiʻia i kāuʻai i kēlā me kēia lā. Akā naʻe,ʻo kēia mau mea kupaianaha wale nō i piha i loko o nāʻaila i hoʻomaʻemaʻeʻoleʻia. No laila, heʻelua mauʻaila ka wahine wahine maikaʻi ma ka lumi kuke: ma kahi hoʻomaʻemaʻe a hoʻopau i kaʻaila a me ka hemo. Hoʻohanaʻia kaʻaila i hoʻomaʻemaʻeʻoleʻia i loko o nā meli, nā kuʻina a me nā meaʻai'ē aʻe.

Pehea e hana ai i kaʻailaʻaila

No ka loaʻaʻana o kaʻaila o ka meaʻai maʻamauʻole o ka pāomihana, e hoʻomaʻemaʻe muaʻia nāʻanoʻano, a laila, hele i lalo o kahi paipalapala mechanical. ʻO kēiaʻaila wale nō ka hoʻomaʻemaʻe waleʻia mai nā ponoʻole o ka mechanical. ʻAʻohe kūpono i ka olakino ma ka lalo o ka'ōmole, e like me ka manaʻo o nā kānaka. Loaʻa i nā mea waiwai no ke kino - phospholipids, he mau māhele o ka membrane. ʻO kaʻaila maʻemaʻe ma mua o ka pāʻaniʻanaʻaʻole e wela a manaʻoʻia he mea maikaʻi loa, akā,ʻaʻole i mālama ponoʻia. Hoʻomaʻaʻia kaʻaila maʻemaʻe ma kahi hana maʻamau. Ma waho, me ka lepoʻole a me ka lepo, heʻanoʻawaʻawa a me ka leʻaleʻa. Ua weheʻia nā meaʻawaʻawa mai ia mea. Akā, he pōʻino, me ka pono. Hoʻonui pinepineʻia kaʻailaʻaila maʻemaʻe me nā hua'alapona.

No ka loaʻaʻana o kaʻaila deodorized, ua mālamaʻia me ka mahu ka maloʻo ma kahi mahana o 1700-2300 ° ma lalo o ka'ūkini a me nā mea hoʻomehana honua,ʻo ia hoʻiʻo hexane. ʻO ka hopena,ʻo kaʻaila e'opiʻopiʻopiʻopiʻopiʻopiʻia -ʻaʻohe o kaʻono a me kaʻala. ʻO kaʻaila o kaʻaila ka meaʻaila o nā polinaʻelua - "D" a me "P". E manaʻoʻiaʻo Mark "D" i ka pilina o ka pilina, no ka mea,ʻaʻole i loaʻa nāʻano o nā mea pale. Makemakeʻia nā keiki a me ka meaʻai meaʻai. Hoʻohanaʻia ka hoʻohanaʻana i nāʻenehana hexane-freeʻole i kaʻike e pili ana i ka lepili. Akā, ma hope o ka heleʻana i nā hanana o ka hoʻomaʻemaʻeʻana, e hoʻomau nāʻaila hinu i ka mea nui e pono ai lākou e hoʻopauʻia - nā polyethsaturated fatty acids (PUFAs).

Nāʻano o nāʻailaʻaila kaulana

ʻO ka mea nui loa o nāʻaila o kaʻaila ka hinuʻaila. Aia i loko o ka waihona nui ka nui o nā mea momona momona polyunsaturated. Ma waho aʻe o kaʻoliva, ma nā papa o nā māke kūʻai a me nā hale kūʻai e hiki ai iāʻoe ke huli mau loa i ka huaʻakai, ka soya, ka kānana, kaʻaila. A me nā sima, nā pama a me nāʻaila'ē aʻe.

Noho maikaʻi kaʻailaʻaila ma loko o ka pākohana "mahana". I ke anuanu i kaʻailaʻoliva maoli (no laila, ua hoʻoheheʻeʻia aʻaʻoleʻole) ua hanaʻia nā lauoho keʻokeʻo, a nalowale i ka mahana wela. He ala pololei kēia eʻike ai i kaʻailaʻoliva maoli mai nā mea hoʻopunipuni a me nā pali. ʻO kaʻaila o nāʻanoʻano maikaʻi he māmā a he gula'ōmaʻomaʻo paha. He'ōmaʻomaʻo'ōmaʻomaʻo ke kula. I ka lālani o nāʻaila o ka meaʻaila, he wahi kūikawā ka hinuʻaila. Ma waho aʻe o nā waiʻona momona polyunsaturated, aia nā'āpana monounsaturated, e hoʻolako i ka paleʻana i ke atherosclerosis.

ʻO ka mea kaulana loa o kaʻaila'alala e pili ana i ka hoʻomaopopoʻia o kona Church Church Orthodox Church ma keʻano he hua lean. ʻO ka physiologically, he hana nui a he waiwai hoʻi i nā polyethsaturated fatty acids.

ʻOi kaʻaila maikaʻi loa no nā keiki a me kaʻai meaʻai. No ka mea, aia nā mea waiwai nui, e like me lecithin, pono no ka hoʻokumuʻana i ke kikowaena pūnaewele a me nā mea nānā. ʻO kaʻaila melemele like konaʻano like me ka momona iʻa. Eia kekahi,ʻo kēiaʻaila ka nui o ka hua'ōlelo o ka huama E. Polka ka hapa nui o ka mea kanu kulupu (a, ma ke ala, kānana) pili i nā meaʻai maoli i hoʻopiliʻia, kahi poʻe e pale aku i kēiaʻano o kaʻaila. A makehewa loa! ʻO nā pōʻino kūpono paha ka huahana soy hua nui i loko o kahi mole mole.

Hoʻomaopopo nuiʻia kaʻaila maʻemaʻe ma kaʻoihana meaʻai. Hoʻohanaʻia ia no ka hoʻolapalapaʻana i nā hua margarine, ka meaʻai, ka mayonnaise a me nā meaʻai. ʻAʻole pono e hoʻokuʻuʻia kaʻaila i ka hale i ka hale kuke. Hoʻomaopopo kēiaʻaila i ka wela, a no laila he mea kūpono loa no ka ulana a me ka'eneʻena. Akā, hikiʻole i kahi mea pālahalaha ke komo pū me kekahi. ʻO nā kānaka nui i loaʻa nā hōʻailona mua o nā arteriosclerosis o nā moku,ʻaʻole hiki ke hana i ke ake, he nui ke kaumaha o ke kino.

ʻO kaʻaila hinu no ke kūʻaiʻana aia wale nō i kahiʻano hoʻopihapalapala. ʻAʻole kūlana kūikawā ma mua o kaʻaila hinu. Eia nō naʻe, he nui nā huahana kūpaʻa kūpono (huameʻa a me nāʻokoʻa mau hua), nona ka mea e pono ai ka pono i ka honua a pau.

ʻO kaʻaila Sona , Ua kapaʻiaʻo iaʻo Sezama, he mana kupaianaha. No laila he mea nui no nā meli. He mea kaulana loa kēiaʻaila i nā pākī Haina a me Nā Japanese. ʻO nā huaʻano shredded nā seedame i kapaʻia heʻailaʻaila, kahi i hanaʻia ai halva.

ʻO kaʻaila kūmakai ka lāʻau kūikawā maikaʻi loa. He wahi bactericidal kona, no laila he mea e pono ai no ka mālamaʻana, ka hanaʻana i nā iʻa lawaiʻa a me nā mea bakena. Ka palaoa, kaʻaila me ka mīmona mīpī, no ka manawa lōʻihiʻaʻole i lilo i mea maʻalahi,ʻoluʻolu,ʻala a hoʻolālā.

ʻO kaʻaila Palm ka mea nui loa o nāʻaila o ka meaʻaila a me ka mea liʻiliʻi loa. He paʻapaʻa ia e like me ka mea momona. ʻO ia ke kumu i hoʻohana nuiʻia i nā'āina ma ka Hikina kahi, no nāʻoihana hoʻomana,ʻaʻole i pau ka puaʻa. ʻO kekahi poʻe mea hanahana no ka hoʻolaha waiwai no ka hoʻokele waiwai e hoʻonui i kaʻaila'oliu i ka meaʻono,ʻaʻole e hoʻomaikaʻi ka meaʻai a me ka maikaʻi.

Nāʻano o nā meaʻala loa

Ma luna o nā papa o nā supermarkets nui hiki iāʻoe ke loaʻa nā'aleʻa loa. ʻO kēlā mea kēia mea ma konaʻano iho no ke kino. He meaʻokoʻa kaʻaila Cedar i loko o ka waihona o nā mea lāʻau. Hoʻoponopono ia i ka hihiʻo a me keʻano o ke koko. ʻO ka maikaʻi o kaʻaila ka mea e pili ana i ka'ōpū o ka maʻi'ōpū, nā puʻupaʻa a me ke ake. ʻO kaʻaila o ka hua waina ka nui o nā antioxidants, e kāohi ana i kaʻelemakule o nā pūnaewele.

ʻO kaʻaila'iliala kekahi o nā mea nui loa a pono. I Rusia, uaʻikeʻia kaʻaila'iliala mai ka wā kahiko mai he "king-butter"! Hoʻomaʻamaʻa ia i ka lolo, hoʻomaʻemaʻe i ka momona o ka momona, hoʻopono maikaʻi i nā moku, ka ipu kōpū a me ka pūpū pūpū. Wahi a kaʻona o nā'eleko momona polyunsaturated, uaʻoi aku kaʻoi o ke linseed ma mua o nāʻaila'ē aʻe a pau. E hoʻokahi wale nō 1-2 punetūʻau e hāʻawi i kahi pono kūpono no kēlā me kēia lā. He mea nui kaʻaila'iliapala i nā meaʻai a me nā kānaka eʻai ana i kahi iʻa liʻiliʻi. Ma nāʻano o ka lako PUFA,ʻoi aku ka nui o kaʻaila iʻa! Eia naʻe, hiki ke maʻalahiʻia kēiaʻaila,ʻaʻole eʻae i ka lawelaweʻana i ka wela a he ola mau loa kona. Eia kekahi, heʻokoʻa keʻano o kaʻaila i huiʻia i kahiʻono kūpono,ʻaʻole i ka makemake o nā mea a pau.

No laila, i ka manawa e hiki ai, e komo i loko o kāuʻai nāʻaila likeʻole. Ma hope o nā mea a pau, he waiwai nui kēlā me kēia. Penei, e hoʻolako i kou kino me ke kaulike ma waena o ka Omega-3 a me ka Omega-6 polyethsaturated fatty acids, he mea nui ia no ka mālamaʻana i ke olakino. I ka hoʻopaʻaʻana i nāʻaila o ka mea kanu, e hoʻomanaʻo i nāʻaila likeʻole he mauʻenemi maʻamauʻekolu: ka mālamalama, ka mahana a me ka ea. ʻO kēia mau mea hoʻohālikelike i ka papa hana palekana. No laila, mai paʻa i kaʻaila ma kahi kokoke i ka pahu, ma ka mālamalama a me kaʻeha hamama. Mahalo i ka helu o nā mea momona momona polyunsaturated (PUFA) i nā meaʻaila waiwai, he mea nui loa ia no ko mākou kino.