Mea ʻai momona momona

ʻĀpana ʻuala

Hiki i nā meaʻai ke kiʻekiʻe i ka momona ke alakaʻi i ka loaʻa ʻana o ke kaupaona, a me ka hāpai ʻana i nā pae kolesterol. Eia naʻe, he mea nui e hoʻokaʻawale i waena o nā momona olakino a me nā momona maikaʻi ʻole.

ʻO nā momona, hiki ke pili i nā mea kanu a me nā holoholona, mahele ʻia i mononisaturated, polyunsaturated, saturated a me trans. Manaʻo ʻia ʻo Monounsaturated a polyunsaturated maikaʻi, ʻoiai ʻo saturated a trans maikaʻi ʻole.

Hana momona anei ʻoe i nā momona?

ʻŌpū ʻōhū

Inā mākou e hoʻohālikelike iā lākou me ke koena o nā meaola, i ka hopena, nā momona e momona ʻoe. Hoʻokahi manawa ka momona o ka momona ma loko o hoʻokahi gram o ka momona e like me ka nui o nā protein a me nā waiʻohina. ʻAʻole manaʻo kēia ʻikepili he ʻenemi lākou (ke ʻike nei iā lākou he kuhi hewa kēia, keu hoʻi e pili ana i nā momona momona), hōʻike wale ia he mea maikaʻi ʻaʻole e hoʻomāinoino iā lākou.

ʻO ka hoʻomaopopo ʻana i kēia ʻoiaʻiʻo e hōʻailona iā mākou i ka hoʻolālā e lilo i ka kaumaha. Hāʻawi ʻia i kāna ʻai calorie kiʻekiʻe, ʻoi aku ka maikaʻi o ka ʻoki ʻana i ka momona i ka papaʻai ma mua o ka hōʻoki ʻana i ka protein a me nā mea kōpona.

ʻO nā ʻona maikaʻi

ʻO ka hinuʻaila

Ke hiki mai i nā momona momona, hiki iā lākou ke monounsaturated a polyunsaturated. E ʻike ʻoe iā lākou no ka mea mālama lākou i ka wai ma ka mahana o ka lumi..

ʻO nā meaʻai piha i nā momona maikaʻi e manaʻo ʻia he pono no ka hana puʻuwai. Hōʻike nā noiʻi e me lākou i loko o ka papaʻai e hoʻemi ana i ka makaʻu o ka maʻi puʻuwai. Loaʻa iā lākou nā hopena anticancer. Eia nō naʻe, pono e hoʻomaopopo ʻia e mālama lākou iā ʻoe no ka lōʻihi, kahi e kōkua ai i ka meaʻai māmā ma waena o nā meaʻai, a ʻaʻole e hāpai i ka cholesterol maikaʻi ʻole.

Ma hea lākou e loaʻa ai?

Salemona

ʻIke ʻia nā momona momona a me nā momona momona i nā mea kanu, a me kekahi iʻa. Eia nā meaʻai i waiwai i loko o kēlā me kēia.

Nā momona momona

  • ʻO Olive, canola, sunflower, a me ka ʻaila sesame
  • Avocado
  • ʻO kahi ākea o nā hua a me nā ʻanoʻano

Nā momona momona polyunsaturated

ʻO ka omega kaulana 3 a me ka omega 6 momona momona i momona momona:

  • ʻO ka Soybean, ka palaoa a me ka ʻaila safflower
  • ʻO ka iʻa momona (salmon, mackerel, herring ...)
  • ʻO kekahi mau nati a me nā ʻanoʻano

Nā momona momona

Sausage

Hiki ke māʻona a trans kēia mau ʻano momona. ʻO kahi maʻalea e hoʻomaopopo iā lākou ʻo ia kēlā mālama paʻa i ka mahana wela. ʻO ka mea maʻamau, ʻaʻole mau ka momona i ka nānā ke kūʻai aku. No nā huahana pūʻolo, e noʻonoʻo mau i ka nānā ʻana i nā lepili no kahi manawa e hōʻalo ai iā lākou.

ʻO nā meaʻai kiʻekiʻe i nā momona momona e hoʻonui i ka makaʻu o ka momona a hoʻonui i nā kiʻekiʻe o ka LDL kolesterol a i ʻole ka cholesterol maikaʻi ʻole. ʻAʻole hāpai nā momona trans i ka LDL kolamu wale nō, akā hoʻohaʻahaʻa lākou i ka HDL a i ʻole ka maikaʻi kolesterol. Ua pili pū kekahi i ka hoʻonui ʻia o ka makaʻu o ka maʻi ʻaʻai.

Ma hea lākou e loaʻa ai?

Pastel

ʻO nā momona momona

No ka holoholona mai ka hapanui o nā kumu holoholona, ​​akā aia kekahi mau mea ʻai i piha i loko o lākou.

  • ʻO ka ʻulaʻula a me nā ʻiʻo i hana ʻia (puaʻa, sausages, ʻoki anuanu ...)
  • Ka waiū (tī, waiū holoʻokoʻa, ʻaikalima ...)
  • ʻAilā pāma
  • ʻAila niu
  • Butter
  • Pāʻina pāʻina
  • Crisps
  • Nā sausa ʻenehana
  • Pizza

ʻO nā'āpana trans

I nā hopena weliweli e hoʻohui ʻia i kēlā aneane hūnā mau i nā meaʻai i hoʻoponopono ʻia, ka mea e hoʻolilo iā lākou i ʻenemi ʻike ʻole ʻia. Hana ʻia ka hapa nui ma nā ʻenehana ma o nā aila mea kanu:

  • Pāʻina pāʻina
  • Margarine
  • Nā palaʻai uala a me nā palaoa
  • Pākī
  • Nā Cereals

E hoʻopau paha mākou i ka momona mai ka papaʻai?

Queso

ʻAʻole pono e hana piha me ka ʻole o nā momona i ka meaʻai. Ma kahi o, ʻōlelo aʻoaʻo ka poʻe loea i ka hoʻomaʻamaʻa ʻana i kahi hoʻolālā ʻē aʻe i maʻalahi a maʻalahi hoʻi e hoʻokō: ka hoʻololi ʻana i nā momona maikaʻi ʻole me nā momona maikaʻi. Eia kekahi mau manaʻo e kōkua iā ʻoe e hoʻokau i kēia hoʻolālā.

  • Kuapo i ka ʻiʻo ʻulaʻula no ka iʻa momona, nā legume, a i ʻole nā ​​manu moa ʻole o ka ʻili, e like me ka moa a me ka pipi
  • E hoʻopau hou i nā nati a me nā ʻanoʻano
  • ʻO ka kuke ʻana me nā aila mea kanu ma kahi o ka bata a me nā momona paʻa

ʻO ka maʻamau, hoʻomau ka momona i ka momona, ʻoiai he hopena maikaʻi ia, no laila, i ʻole e loaʻa ka paona, pono ia e hoʻopau i nā meaʻai i nā momona momona e hoʻohana ana i ka hoʻohaʻahaʻa.

Ma kekahiʻaoʻao, inā ʻo nā meaʻai wikiwiki e like me ka pizza a i ʻole ka ʻaikalima i waena o kāu mau punahele, hiki iā ʻoe ke mālama iā lākou i kāu papaʻai ma ke ʻano he makana hebedoma ʻoiai ka momona o ka momona momona. ʻO ke koena o ka pule e hoʻāʻo i ka makamua i nā salakeke, nā nati, nā hua, a me nā legume

Hamburger

Koho i ka waiū momona momona

Hiki iā ʻoe ke hoʻoliʻiliʻi i ka nui o nā momona momona āu e ʻai ai i kēlā me kēia lā ma ke koho ʻana i nā ʻano momona momona o kāu waiū waiu punahele. E nānā i nā mea e like me "momona-momona," "skim," a i ʻole "semi-skimmed" ma nā lepili. e hōʻoia i kahi momona momona o lalo ke ʻai ʻoe i nā meaʻai o kēia pūʻulu meaʻai.

Hoʻololi i ke ʻano o kou kuke ʻana

Hiki i ke kālailai ʻana ke kōkua iā ʻoe e ʻokiʻoki i ka momona. E hoʻohana i nā hana kuke e like me ka ʻai a i ka umu paha e hoʻomākaukau i nā kīʻaha ʻono a olakino hoʻi me kāu ʻiʻo a me nā lau.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.