ʻO kaʻaila kulina

ʻO kaʻaila kulina kekahi o nā aila he nui āu e koho ai. ʻO ka papa inoa lōʻihi pū kekahi me ka aila ʻoliva, ka aila niu, aila canola, a pēlā aku.

Eia mākou e wehewehe ai nā mea āpau āu e ʻike ai e pili ana i ka aila kulina, me nā mea maikaʻi a me nā mea maikaʻi ʻole:

He aha ia?

Manaʻo ʻia ʻo ka ʻaila kulina he momona momona. I mea e loaʻa ai, pono ka germ o ka palaoa. ʻO nā hopena anuanu e hopena i ka aila kulina maikaʻi ma mua o ka wā e komo ai ka wela i ka hana hana.

Hoʻolahalaha kona alo i ka ʻoihana meaʻai, ka mea hoʻohana iā ia e hoʻomākaukau i nā margarine a me nā meaʻai palai no ka mea he maikaʻi kona ma mua o nā aila ʻē aʻe, me kahi kiko uahi kiʻekiʻe.

Nā Kuleana

Aia kēia ʻano aila i loko o nā momona monounsaturated, polyunsaturated a me antioxidant. ʻO nā aʻe aʻe nā pōmaikaʻi a lākou e pani ai.

ʻO nā ʻona maikaʻi

ʻO kāna mau momona momona monounsaturated (i kapa ʻia he MUFAs) pono no ka hana naʻau kūpono. A ʻo ia ka mea a nā MUFA e hāʻawi ai e hōʻemi i ka LDL kolesterol, kuleana no ka paʻakikī ʻana o nā aʻa a me ka hoʻonui ʻana o ka pilikia o nā pilikia puʻuwai e pili pū ana.

Eia naʻe, ʻo nā mea momona momona me ke kiʻekiʻe loa i ka aila kulina i polyunsaturated. Hoʻopaʻa pū nā PUFA i ka cholesterol a pale i ka puʻuwai. I loko o nā waikawa momona polyunsaturated o kēia aila omega 6 a me ka liʻiliʻi o ka nui o ka omega 3. No ka hiki ʻole i ke kino o ke kanaka ke hana iā lākou, ua manaʻo ʻia lākou he ʻāpana nui o kēlā me kēia papaʻai olakino kūpono i ka paʻakai. Maikaʻi lākou no ka lolo a hoʻemi i ka hoʻohaunaele i waena o nā mea ʻē aʻe.

Nā Antioxidants

Hāʻawi ka momona i ka huaola E i ka aila kulina i kahi hopena antioxidant nui. Kōkua ka Wikamina E i nā pale mai nā radical manuahi. I ka loaʻa ʻole o nā antioxidant, ʻoi aku ka maʻalahi o kēia mau mea ʻino e hana ana i nā maʻi he nui, e like me kekahi ʻano o ka maʻi ʻaʻai.

I ka punetune o ka ʻaila kulina ka 15 pakeneka o ka ʻae no kēlā me kēia lā no ka wikamina E. ʻO ka nui i koi ʻia i kēlā me kēia lā mai ka makahiki 14 he 15 mg. Piʻi kēia kiʻi i 19 i ka wā e pili ana i nā wahine hānai.

ʻO kaʻaila kulina a me ka nani

Pili pinepine nā ʻaila me ka nani, a ʻaʻohe ʻokoʻa nā aila kulina. Hiki ke hoʻomaikaʻi i ke ʻano o ka ʻili me ka hoʻohana ʻana o ka aila kulina, e hoʻohui nei paha i nā meaʻai a lomilomi ia i ka ʻili.

ʻO ka ʻālohilohi a me ka hoʻokele o ka lauoho i mea nui i ka nani o nā kānaka. E kōkua ka ʻaila kulina iā ʻoe e kiʻi i ka mana maikaʻi loa o kou lauoho, e hāʻawi nei i e mālama pono i ka lauoho me ka hydrated.

Manaʻo ka poʻe loea he hiki ke maikaʻi ʻole ka aila kulina ke hoʻohana ʻia no ka palai ʻana a kuke ʻana paha, ʻo ia wale nō ke kumu e hoʻohana i ka maka a hoʻopili i ka ʻili a i ʻole ka lauoho e ʻoliʻoli maikaʻi ai i kāna mau pono.

Nā mea maikaʻi ʻole o ka ʻaila kulina

ʻOi aku ka kiʻekiʻe o ka aila kulina i nā calorie. Pēlā nō, ʻike nā loea he nui i kāna pilikia momona momona polyunsaturated, a me ke ʻano o ke kulina e hoʻohana mau ʻia i ka hana ʻana.

I hoʻokahi punetune, ma kahi o 125 mau calorie i loaʻa. No kēia kumu he mea maikaʻi e hoʻopau iā ia i ka hoʻohaʻahaʻa a ʻaʻole e hoʻohui i nā mea i ʻoi aku ka pono. ʻO kahi hoʻolālā e hana maʻamau i hiki ʻole i ka calorie a me ka momona ke hōʻiliʻili i loko o ke kino wikiwiki e hoʻohana i ka puna ma kahi o ka ninini pololei ʻana mai ka ʻōmole a i ʻole ka ipu.

Hiki ke hoʻonui ʻia ka makaʻu o ka maʻi ʻaʻai ke hoʻohana ʻia ka aila kulina i hoʻomaʻemaʻe ʻia no ka kuke ʻana. ʻO kāna ʻike i loko o ka omega 6 fatty acid he kiʻekiʻe, ʻoiai ʻo ka omega 3 fatty acid he ʻole. A me nā papaʻai kahi aia a pili ʻole i ka lakio omega 6 / omega 3 i pili me kekahi ʻano o ka maʻi ʻaʻaia me ka hoʻonui i ka makaʻu o nā maʻi maʻi.

ʻO kekahi hiʻohiʻona e hoʻomanaʻo i kēlā hoʻohana ka nui o nā mea hana aila kulina i ke kulina i hoʻoponopono ʻia i genetically. Hoʻomaopopo ka poʻe loea i ka ʻai ʻana o kēia ʻano kulina (kahi mea hou i nā papaʻai) hiki ke weliweli i ke olakino. Pono nā noiʻi hou e hoʻoholo ai i nā hopena pōkole a me nā hopena lōʻihi.

ʻO ka uku

Hiki ke ʻimi i nā aila kulina ʻōmole no ka ʻai. ʻO ke kumukūʻai o ka aila kānana i hoʻomaʻemaʻe ʻia he kumukūʻai. ʻO ka maʻamau he pono e uku ma kahi o 2 euro i kēlā me kēia lita. Hiki ke ʻoi aku ka liʻiliʻi o kekahi mau māka, ke kū nei ma lalo o 1.50 euro i kēlā me kēia lita.

ʻOi aku ke kumu kūʻai kiʻekiʻe o nā meaola. E like me nā huahana ʻē aʻe o kēia ʻano, inā makemake ʻoe i ka aila kulina meaola, pono ʻoe e hele i nā hale kūʻai huahana kūlohelohe (hiki iā lākou ke kino a me ka pūnaewele) a hoʻopukapuka i kahi kālā hou aku, ʻoiai ʻaʻole nui. I kēia hihia aia ke kumukūʻai ma kahi o 7 euro i kēlā me kēia lita.