Nā meaʻai i loaʻa nā lipids

ka lipids, i kapa ʻia hoʻi nā momona, he kūlana maikaʻi ʻole kona. Ma ka ʻaoʻao ʻē aʻe, ʻōlelo nā ʻōlelo aʻoaʻo he pono i kahi papaʻai olakino ke loaʻa ka pākēneka nāwaliwali o nā momona. Akā ʻaʻole like nā mea ʻai lipid āpau me ke ʻano like, no laila pono e ʻike iā lākou.

ka lipids Ua kapa ʻia lākou he mau momona a momona paha, pono lākou no ka hana kūpono o ka meaola. Pono e hoʻopili i ka mea hope i loko o ka papaʻai o kēlā me kēia lā ma waena o 25 a 30% o ka nui o ka nui o ka calories

ʻO ka mea nui i lipids kona mea e like ai. ʻO ia ke kumu he mea nui e hoʻokumu i kahi hoʻonohonoho kūikawā a ʻike i nā meaʻai i loaʻa i kēia mau momona kaulana.

Hoʻokaʻawale waikawa momona

• ʻO nā lipids jenated nā mea me nā kaulahao maʻalahi.
• ʻO nā lipids monounsaturated nā momona i loaʻa i hoʻokahi kaulahao pālua kalapona, e laʻa me ka Omega 9 acid.
• ʻO nā lipids polyunsaturated nā mea i loaʻa nā kaulahao pālua kalapona like ʻole, e laʻa me ka omega 3 acid a me ka omega 6 acid.

Kūlike ʻole i ka mea e manaʻoʻiʻo nui ai, ʻaʻole maikaʻi ʻole nā ​​momona āpau. ʻOiaʻiʻo, nā momona monounsaturated y polyunsaturated kōkua i ka hoʻēmi ʻana i ke kōpala maikaʻi ʻole.

Meaʻai kiʻekiʻe i loko o ka momona momona

Aia kekahi mau mea e pāpā ʻia mai hānai. E hoʻopau i ka momona momona me nā meaʻai o nā holoholona e like me ka waiū piha, ka bata, ka momona, ka momona momona, ka wai momona, ka puaʻa, ka ʻiʻo a me nā sausages, kaʻaila, ka ʻaikalima.

Loaʻa pū kekahi nā momona māʻona i nā meaʻai e like me ka aila niu a i ʻole ka aila niu. Hiki ke hoʻonui i ka nui o kēia mau meaʻai i ka helu o LDL a i ʻole kolesterol. No laila he mea nui e nānā i ka ʻai ʻana o kēia mau meaʻai.

Nā meaʻai i hoʻokumu ʻia me nā mea kanu:

• ʻO kaʻaila Olive,
• ʻaila ʻAukake,
• ʻalemona
• a me ka aila walnut.

Maikaʻi kēia mau meaʻai i ke kino, no laila nui a maikaʻi nā aila ʻoliva i hāʻawi ʻia hoʻomalu Kaiwaenahonua kahua.

ʻO nā meaʻai e waiwai i nā lipids polyunsaturated

Hoʻokaʻawale loa kēia hui i ka iʻa, kekahi mau palaoa a me nā hua kukui.

Iʻa kai, aila iʻa, sunflower, kulina, soy. Nut like peanuts, almonds, chestnuts. Nā hua flax, chia a me sesame.

Pono e hoʻokomo i kēia mau meaʻai i ka hānai ʻike i nā hopena maikaʻi i ke kino. ʻO nā meaʻai ʻelua i waiwai i ka monounsaturated a me polyunsaturated lipids he mau meaʻai e kōkua ai i ka hōʻemi ʻana i ka kolesterol maikaʻi, a hoʻonui i ka maikaʻi o ke kolesterol a i ʻole ka Hdl, no laila kēia mau meaʻai e hōʻemi i ka makaʻi o ka maʻi maʻi ʻōpū.