No nā makahiki,ʻo ka hua'ōlelo "momona" ka hopena wale nō nā launa kūlohelohe. Ua hoʻoweliweli mākou i nā poʻe akamai e like me ia, a ua hōʻoia i ka hoʻonuiʻiaʻana o ka meaʻai e hoʻonāwaliwali ai ka naʻau a hoʻonui i ke kāʻei. Ma hope mai,ʻikeʻia nā manaʻo hou: eʻai i nā mea momona e like me kou makemake, akā i ka manawa likeʻole e pale i ka palaoa a me ka palaoa.
I kēia mau lā, ua hopohopo a hopohopo nā wāhine i ke kumuhana momona a lākou e hoʻolei maoli ai i nā mea momona momona ma ka supermarket. A lailaʻaʻole,ʻaʻole, a loaʻa iā lākou i ka pōpū o ka liʻiliʻi.
ʻO ka mea pōmaikaʻi no mākou, ua hoʻoholo ka poʻeʻepekema i keʻano o nā mea momona he maikaʻi, a ua heluʻia i ka nui a me ka wā pono eʻaiʻia ai. Aʻo mākou, i mea e maʻalahi ai iāʻoe, hoʻoponoponoʻia kēiaʻike a lawe mai i nā manaʻo kū'ē i ka paleʻana i nā momona.
ʻAʻoleʻoe e momona i ka momona
Ke manaʻo neiʻoe e waiho kokeʻia kekahi momona i nā meaʻai āu eʻai ai e like me nā paona hou ma kou hihaka? ʻAʻole pono kēia. ʻO nā meaʻai a pau, inā he momona,ʻo ka hamo a me ka protein, e hoʻololiʻia i momona o kou kino inā eʻai nuiʻoe. ʻO kahi wale nō e pale aku ai i nā paonaʻana,ʻo ia ke kāohi i ka nui o ka'āpana a me ka nui o nā calorie i pau.
I ka 1 gram o ka protein,ʻelua ka nui o nā calorie ma mua o ka hoʻokahi momona o ka momona. Pono e noʻonoʻo kēia i ka poʻe e ho'āʻo ana e lilo i ka kaumaha.
ʻO kaʻoiaʻiʻo, ma ka hoʻonuiʻana i ka momona eʻai aiʻoe, hiki iāʻoe ke kōkua iāʻoe iho e lilo i ka kaumaha. Uaʻike nā kānaka noiʻi ma ke Kulanuiʻo Stanford i nā kānaka i hala i ka "momonaʻai" i 2 mau manawa iʻoi aku ke kaumaha i loko oʻelua mahina ma mua o ka poʻe i ukali i ka "ʻai momona liʻiliʻi", akā, he mea kānalua paha kēia i ka nānā muaʻana. Ponoʻoe eʻoi aku ka nui o ka manawa e hoʻopau ai i nā mea momona, a ma muli o ka hopena, e lōʻihi ka lōʻihi aʻai iki a, no ka hopena, eʻai iho.
Ka momona - ka'ōlelo mālama ola
ʻO ka pili pono i nā maʻamauʻai, e like me kaʻaiʻana o ka moa moa me kaʻiliʻole a me nā mūmū'ōmaʻomaʻo me kaʻaʻahuʻole, hiki loa ke pilikia. ʻAʻohe o mākou e hiki ke ola me ka momonaʻole. ʻO ka momona he "airbag" pale no nā mea a me nāʻiʻo o ka iwi. I ka manawa like, mālama mau ia i ke olakino a me keʻano maikaʻi o ka lauoho a me kaʻili.
ʻO ka momona e kōkua ana i ke kino e hoʻopiha i nā huaola like iā A, D, E, K.
Nā meaʻono, ka mea e loaʻa ai i ka momona, kōkua i nā iwi, a me ke kōkua pū e pale aku i nā maʻi āpau. Ua hōʻikeʻia kahi noiʻi hou e nā mea lapaʻau o ke Kulanui o Ohio i nā meaʻai e loaʻa ana i nā momona: nā hoa komo hoʻokolohua iʻai i ka sālemona me ka huaʻawa avocate (hua nui ka huaʻai momona,ʻo ia hoʻi nā momona momona), loaʻa 3 mau huaʻai A mai nā'ōmato a me 4 manawa hou lycopene (ʻo ka waiwai i hui pūʻia me nā momona momona ka maikaʻiʻoi aku ka maikaʻi) i ka hoʻohālikelikeʻia me ka poʻe iʻai i ka saladi me ka'ōmole.
Manaʻo "maikaʻi" a "ʻino"
Akā naʻe,ʻaʻole ponoʻoe e hoʻohana i nā pono o kou kino no ka momona e lilo i kumu no kēlā me kēia balaka,'ākiki aiʻole ka puaʻaleʻa āu eʻai ai. Aia nāʻano momona o nāʻano likeʻole, aʻo kekahi o lākou e pono iāʻoe ma mua o nā mea'ē aʻe.
Pehea eʻike ai, he aha nā momona e pono ai, a he mau meaʻino paha?
"Nā meaʻino" o nā holoholona a hanaʻia nā huahana. ʻO kēia'ōpae, kahi, ka waiū, nā kī, nā mea hoʻolaha. "Loaʻa nā momona" i nā iʻa a me nā mea kanu. ʻO kēia ka halamona, nāʻoliva, kaʻaila soya, nā nati, nāʻanoʻano.
He aha nā meaʻino weliweli "ʻino"? E hōʻino lākou i ka naʻau, e hoʻonui i ka laulā o LDL cholestrol āpau (kapaʻiaʻo "pōʻino"). Ma nā meaʻoi aʻe,ʻo kēia mau momona ka mea e emi ai ka nui o "cholesterol" maikaʻi "e kōkua ai e hoʻomaʻemaʻe i nā kīʻaha koko. Uaʻike nā mākiko Harvard i kēlā me kēia 5% o nā calorie i loaʻa me ka "pōʻino", hoʻomāhuahua ka wahine i ka maʻi o ka maʻi maʻi he 17%. Hōʻoia nā akamai: e ho'āʻo i ka loaʻaʻana o nā kalola "momona" mai nā "momona" maikaʻi. ʻAʻole hiki i ka 10% o nā calorie "momona" e hele mai me nā momona momona (kaʻiʻo, ka momona, ka wai).
"Hoʻoemi"ʻaʻole maikaʻi
Heʻoiaʻiʻoʻo ka "momonaʻai" he nui aku nā calories e like me nā mea'ē aʻe. Akāʻo ka makemake e ho'ēmi i nā calories i ka liʻiliʻi loa hikiʻole ke hōʻemiʻia i kou olakino. Ua hōʻike nā haʻawina i nā poʻe i loaʻa i ka 20% o ka helu helu o nā calories me nā momona eʻoi aʻe ka loaʻa o ka naʻau a me kaʻoi aʻe o ka uluʻana i nā maʻi maʻi.
Ehia mau calories e lawa ai? Hōʻoia nā kauka e pili ana i 25% a 35% o ka helu helu o nā calorie mai ka helu i komo i loko o ke kino me nā momona. No ka wahine, he 1500 kcal ka lae no ka lā. No laila, e hiki ke paniʻia i kēlā me kēia lā o nā calorie "momona" e like me kēia: 1/2 pākomakeka, 1 punetēpani pīnake pīnaki a me 2 bisuki.
ʻAʻole ponoʻoe e hahai i kēia kulekele i kēlā me kēia lā. He mea nui ka mālamaʻana i ka laweʻana i ka momona i loko o hoʻokahi pule, eʻae ana iāʻoe iho eʻai iki i ka lā hoʻokahi, aʻo ka mea ma lalo iho.
He mea nui ka heluʻana i nā calorie i loko o nā meaʻai a ho'āʻo e koho i nā mea "momona" wale nō, akā, e nānā i ka nui o ka'āpana. ʻOiaiʻo nā huaʻai nui loa i komo i loko o nā mea nui, hiki ke maʻalahi ka maʻalahi.
ʻO ka hinu iʻa ka mea nui loa
Hōʻiliʻili nāʻike i nā acga momona omega-3 he panacea. Hōʻike nā haʻawina i nā momona polyunsaturated (i loaʻa i ka halamona, sardines, mau kuʻuna, ka'ahuʻula, ka ulaʻula, ka mīkini a me kaʻiʻoʻulaʻula o herbivores) e hoʻoikaika i ka hana a me ka cholesterol, e hoʻomaikaʻi i ka lolo a me ka maʻiʻili. Manaʻo kekahi poʻe kumu i hiki iā lākou ke hoʻonui i keʻano a pale aku i ka pilikia.
Hoʻomaopopo pinepineʻiaʻo'Ogama-3 ma mua o kekahi mau momona'ē aʻe. I ka wā e noho ana lākou i loko o ke kino, e emi iho ana ka mumū, hiki ke kōkua i ka uluʻana o ka maʻi o ka maʻi, ka maʻi maʻi, a me ka maʻi maʻi. " Ua hoʻoholo nā mea noiʻiʻo ka poʻe i hoʻonui i ka laweʻana o nā waikawa momona omega-3 i hoʻohaʻahaʻa i ka hopena o ka hōʻaha puʻuwai e 40%. Hoʻopaʻi nā kauka i ka lawe 'ana i i6o mg o kēia mau mea i kēlā lā i kēia lā.
Akāʻaʻole pono nāʻano omega-3 likeʻole i ke kino. ʻO nā kumu nuiʻekolu:ʻO ALA, DHA, a me EPA - he mea maikaʻi loa ia. Ua loaʻa ka ALA mai nā kumu ulu (nā hua a me nā hua). ʻO ka EPA a me ka DHA, he mea pono loa no ka naʻau, ke loaʻa i loko o ke kai, e hānai ana i nā iʻa a me nā iʻa.
No ka lakoʻana i kēia mau meaʻai, eʻai i ka lama a iʻole nā iʻa iʻa'ē aʻe iʻelua manawa o ka pule. ʻAʻoleʻoe i like i ka iʻa? A laila, e lawe i ka paila o ka iʻa iʻa i kēlā me kēia lā.
ʻO nā inoa "ua maʻalea"
ʻO ka palapala "ʻAʻole i loko o nā momona" hiki ke alakaʻi hewa, aʻaʻole pahaʻoe eʻike i ka mea eʻai ai nā momona i kaʻoiaʻiʻo. Ma hope o ka ho'ākākaʻana o nāʻepekema i ka nui o nā mea momona ka meaʻino i ka puʻuwai,ʻo ka mea nui o nā meaʻai e hoʻopunipuni i kā lākou mauʻoihana, a me ka hua inoa: "ʻaʻohe ona momona." Nui nā huahana kiʻekiʻe o nā lā i kēia manawa me ka ukuʻoleʻia o kēia mau momona, akā he nui wale kekahi o lākou i piha i nā momona momona o kaʻaila a me ka pata. He mea nui kaʻike, - nā poʻe akamai e haʻi, -ʻaʻole nā mea a pau āu i heluhelu ai ma ka pīpī, hiki iāʻoe ke manaʻo:ʻo nā huahana i kapaʻia me ke kānāwai "me ka liʻiliʻiʻole" hiki ke komo i ka 0.5 grams o nā momona ma kēlā me kēia lawelawe. Hiki paha i kēia mea he meaʻole, akā, akā,ʻo nā wāhine e lawe wale ana i ka 4 grams o ka momona momona ma ka lāʻoi aʻe i ka maʻi o ka maʻi.