ʻO nā momona monounsaturated nā momona olakino e hāʻawi ana i kahi ʻano o nā pono olakino a he ʻāpana koʻikoʻi o ka meaʻai olakino olakino. Hoʻoikaika lākou i ke olakino o ka naʻau ma o ka hoʻohaʻahaʻa ʻana i nā pae cholesterol maikaʻi ʻole, kōkua i ka mālama ʻana i nā pae kōpaʻa koko, hoʻemi i ka mumū a me ke kākoʻo ʻana i ka hoʻokele kaumaha. Ma ka hoʻokomo ʻana i nā momona monounsaturated i kā mākou meaʻai, hiki iā mākou ke hoʻonui i ko mākou olakino holoʻokoʻa a hoʻemi i ka pilikia o ka maʻi maʻi. E hoʻomanaʻo i ka ʻai ʻana i kēia mau momona ma ke ʻano he ʻāpana o ka meaʻai kaulike no nā hopena maikaʻi loa.
He wahi koʻikoʻi ka momona o ke kino o ke kanaka, ʻo ia ka wela o ke kino a i ʻole ka mālama ʻana i ke kaumaha, a ʻo ka mālama ʻana i nā pae momona maikaʻi a maikaʻi i ke kino he mea nui loa ia no ke olakino lōʻihi.
ʻO nā momona maʻamau ʻekolu i kā mākou meaʻai ʻo ka momona momona, ka momona monounsaturated, a me ka momona polyunsaturated. Loaʻa iā lākou nā hana a me nā pono like ʻole.
ʻO nā momona monounsaturated, ʻike ʻia hoʻi ʻo nā momona olakino, nā momona meaʻai i loaʻa i nā ʻano meaʻai like ʻole i ka wai ma ka lumi mahana akā paʻa i ka wā i hoʻopaʻa ʻia. Ma ka ʻōlelo kemika, ʻo ka momona monounsaturated he ʻakika momona me hoʻokahi mea paʻa pālua i loko o ke kaulahao ʻakika momona a ʻo ke koena he mau mea paʻa hoʻokahi. He ʻokoʻa kēia me nā momona momona, ka mea nele i nā mea paʻa pālua, a me nā momona polyunsaturated, i loaʻa i nā mea paʻa pālua.
Hāʻawi nā momona monounsaturated i nā pōmaikaʻi he nui i ko mākou kino a ua ʻōlelo pinepine ʻia ʻo ia kekahi o nā mea nui o ka meaʻai olakino ma muli o ko lākou hiki ke hoʻomaikaʻi i ke olakino puʻuwai, hoʻoponopono i nā pae cholesterol a hāʻawi i kahi kumu paʻa o ka ikehu.
Loaʻa i nā kumu o nā momona monounsaturated nā aila mea kanu like ʻole, e like me ka ʻaila ʻoliva, ka ʻaila canola, a me ka aila sesame. ʻO nā ʻavokado, nā nati (e like me nā ʻalemona, nā pīnī, a me nā cashews), a me nā ʻanoʻano (e like me nā hua sunflower a me nā ʻanoʻano paukena) he kumu maikaʻi loa ia o nā momona monounsaturated. Eia nō naʻe, he mea nui e hoʻomanaʻo ʻoiai he nui nā pōmaikaʻi olakino o nā momona monounsaturated, pono e ʻai ʻia ma ke ʻano maʻamau ma ke ʻano he ʻāpana o ka meaʻai kaulike.
1. Ola puuwai
Hoʻopili mau ʻia ka ʻai momona monounsaturated i ka hoʻomaikaʻi ʻana i ke olakino puʻuwai. Hōʻike nā noiʻi hiki i nā momona monounsaturated ke hoʻohaʻahaʻa i nā pae cholesterol LDL, i ʻike mau ʻia ʻo ka cholesterol maikaʻi ʻole. Hiki i nā kiʻekiʻe kiʻekiʻe o ka LDL cholesterol ke pani i nā aʻa a alakaʻi i ka maʻi puʻuwai a me ka hahau. Eia nō naʻe, ua hōʻike ʻia nā momona monounsaturated e hoʻonui i ka HDL cholesterol, ʻike ʻia hoʻi he cholesterol maikaʻi, i ka hopena e hoʻomaikaʻi i ke kūlana cholesterol holoʻokoʻa.
Hoʻohui ʻia, kahi noiʻi i paʻi ʻia ma ka Journal of Nutrition i kālele ʻia i ka hanana ʻana o ka atrial fibrillation, kahi maʻi puʻuwai maʻamau e pili ana me ka emi ʻana o ke kahe o ke koko i ka puʻuwai, i nā wahine me ka maʻi cardiovascular. Hōʻike nā hopena i kahi loulou ma waena o ka lawe ʻana i ka momona meaʻai olakino a me ka hōʻemi ʻana i ka pilikia o ka atrial fibrillation.
No laila, ʻo ka ʻai ʻana i nā meaʻai momona i nā momona monounsaturated hiki ke kōkua i ka mālama ʻana i nā pae cholesterol olakino a hoʻemi i ka pilikia o nā maʻi pili puʻuwai.
2. E ho'ēmi i ka pilikia o ka maʻi diabetes type 2
Hoʻoponopono ka momona monounsaturated i ke kiʻekiʻe o ke kō koko, no laila hiki i ka ʻai ʻana i ka momona monounsaturated ke hōʻemi i ka pilikia o ka maʻi maʻi type 2. Ua hōʻike ʻia nā haʻawina he nui i ka meaʻai momona i ka momona monounsaturated hiki ke hoʻomaikaʻi i ka naʻau o ka insulin a hōʻemi i ka pilikia o ka maʻi maʻi type 2 i hoʻohālikelike ʻia me ka meaʻai momona i ka momona a i ʻole ka momona momona.
Ma ka hoʻokomo ʻana i kēia mau momona maikaʻi i kāu ʻai, hiki iā ʻoe ke kōkua i ka hoʻoponopono ʻana i nā pae kōpaʻa koko a hoʻomaikaʻi i ka ʻike insulin. Eia hou, hiki i nā momona monounsaturated ke kōkua i ka mālama ʻana i ke kaumaha, kahi kumu nui i ka pale ʻana a me ka mālama ʻana i ka maʻi diabetes.
3. Hoʻoponopono kaumaha
Kū'ē i ka manaʻo nui, hiki i ka momona ke pāʻani i kahi kuleana maikaʻi i ka mālama kaumaha. ʻOiai ʻo ka momona monounsaturated he ʻano momona, ua hōʻike ʻia e kōkua i ka hoʻemi kaumaha a pale i ka loaʻa ʻana o ke kaumaha. ʻO nā momona monounsaturated, ke ʻai ʻia me ka haʻahaʻa, hiki ke kōkua maoli i ka hoʻemi kaumaha a me ka mālama ʻana i ke kaumaha.
ʻO kēia paha no ka mea e hāpai ana i ka manaʻo o ka piha a me ka ʻoluʻolu, e hōʻemi ana i ka ʻai ʻana i ka meaʻai. Hoʻohui ʻia, kōkua nā momona monounsaturated i ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko, pale i nā spike hikiwawe ke alakaʻi i ka makemake a me ka ʻai nui. ʻO ka hoʻokomo ʻana i nā momona monounsaturated i kāu mau meaʻai hiki ke kōkua iā ʻoe e ʻoluʻolu i ka lōʻihi a hoʻemi i ka hiki ke ʻai i nā meaʻai maikaʻi ʻole, kiʻekiʻe-calorie.
4. Nā waiwai anti-inflammatory
Hoʻopili ʻia ka ʻāʻī ʻana i nā pilikia olakino he nui, ʻo ia hoʻi ka maʻi puʻuwai, ka maʻi maʻi maʻi, ka ʻāʻī, a me nā mea hou aku. Loaʻa i nā momona monounsaturated nā waiwai anti-inflammatory a kōkua i ka hoʻohaʻahaʻa ʻana i ke kino holoʻokoʻa, e hāʻawi ana i nā pono olakino he nui. Kōkua pū lākou i ka hana ʻana i nā pūhui anti-inflammatory, kōkua hou aku i nā pale kūlohelohe o ke kino i ka mumū. ʻO ka hoʻohui ʻana i nā meaʻai e like me ka aila ʻoliva, nā avocados, a me nā nati hiki ke kōkua i ka hakakā ʻana a hoʻoikaika i ke olakino holoʻokoʻa.
5. Hoʻonui i ka lawe ʻana i nā meaʻai:
ʻO kekahi mau huaora a me nā minela koʻikoʻi he momona-soluble, ʻo ia hoʻi, makemake lākou i ka momona e komo pono i ke kino. Hoʻoikaika ka momona monounsaturated i ka absorption o kēia mau mea, me nā huaora A, D, E a me K. Ma nā haʻawina holoholona, nā momona monounsaturated e hiki ai i nā iwi ke komo pono i ka calcium, e hopena i nā iwi ʻoi aʻe a me ka emi ʻana o ka ulu ʻana o nā iwi palupalu a me nā maʻi e like me ka osteoporosis. . Ma ka hoʻokomo ʻana i nā momona monounsaturated i kāu mau meaʻai, hiki iā ʻoe ke hōʻoia i kou kino e komo pono a hoʻohana i kēia mau meaʻai koʻikoʻi e hāpai i ke olakino a me ka maikaʻi.
6. Hoʻomaikaʻi i ke ʻano
ʻO ka ʻai ʻana i nā momona monounsaturated ʻoi aku ka maikaʻi no kou ʻano. Pono ka lolo i nā momona koʻikoʻi e hana maikaʻi loa, a ʻo nā momona monounsaturated e hāʻawi i nā meaʻai pono no ke olakino lolo. ʻO ka hoʻololi ʻana i ka momona momona me ka momona monounsaturated i kāu meaʻai hiki ke hōʻemi i nā pae huhū a hoʻonui i ka hoʻoikaika kino i kēlā me kēia lā a me ka hoʻomaha ʻana i ka ikehu, ʻo ia hoʻi ke puhi ʻoe i nā calorie hou aʻe i ka wā hoʻomaha.
Ma muli paha o ka ho'āla ʻana o dopamine i loko o ke kino. Pono e ho'āla ʻia ʻo Dopamine e ʻike i nā manaʻo o ka ʻoluʻolu a me ka hauʻoli, a ʻo nā pae kiʻekiʻe o ka momona momona i loko o ka ʻai e kāohi i nā hōʻailona hauʻoli o dopamine i ka lolo. No laila, ʻo ka hoʻokomo ʻana i nā meaʻai e like me nā iʻa momona, nā nati a me nā ʻanoʻano i kāu meaʻai hiki ke hoʻoikaika i kou lolo a hoʻonui i kou olakino noʻonoʻo.
E aʻo e pili ana i nā momona polyunsaturated
ʻO ka momona polyunsaturated, i kapa ʻia ʻo PUFA, he ʻano momona ʻai i loaʻa i loko o nā aila mea kanu, nā ʻanoʻano, nā nati a me nā iʻa momona. He waiwai kēia mau momona i nā waikawa momona pono, e like me omega-3 a me omega-6, ʻaʻole hiki i ko mākou kino ke hana iā lākou iho. Ua aʻo nui ʻia nā ʻakika momona Omega-3 no ko lākou hiki ke hōʻemi i ka mumū, hoʻohaʻahaʻa i ke koko, a kākoʻo i ke olakino cardiovascular. Nui lākou i nā iʻa momona e like me ka salmon, trout a me nā sardines, a me ka flaxseeds, chia seeds a me ka walnuts. Ma ka ʻaoʻao ʻē aʻe, ʻo ka omega-6 fatty acids, ʻoiai he mea nui nō hoʻi, pono e ʻai ʻia i ka hoʻohaʻahaʻa ʻana no ka mea ʻoi aku ka nui o ka lawe ʻana e hoʻoulu i ka mumū a hoʻonui i ka pilikia o kekahi mau maʻi.
E ʻimi i nā momona monounsaturated
ʻO nā momona monounsaturated (MUFA), i loaʻa maʻamau i ka ʻaila ʻoliva, avocados, nati a me nā ʻanoʻano, he momona maikaʻi ʻē aʻe. Hōʻike nā noiʻi hiki i nā ʻakika momona monounsaturated ke kōkua i ka hoʻonui ʻana i nā pae cholesterol "maikaʻi" ʻoiai e hōʻemi ana i ka cholesterol "ʻino", i ka hopena e hoʻomaikaʻi i ke olakino naʻau. Eia kekahi, waiwai nui nā momona monounsaturated i nā antioxidants, e pōmaikaʻi ai i ka hana o ka lolo a kōkua i ka pale ʻana i ka emi ʻana o ka cognitive pili i ka makahiki. Loaʻa nā ʻAvocados a me nā nati i ka huaora E a loaʻa pū kekahi i nā ʻano minerala a me nā phytochemical e kōkua i ke olakino holoʻokoʻa.
Ua ʻoi aku ka maikaʻi o kekahi ma mua o kekahi?
I ka wā e pili ana i nā momona polyunsaturated vs. monounsaturated fats, ʻaʻohe mea lanakila, no ka mea, hāʻawi nā ʻano momona ʻelua i nā pono olakino kūʻokoʻa. ʻO ka hoʻokomo ʻana i nā ʻano momona maikaʻi i kāu meaʻai he kī nui i ka mālama ʻana i ke olakino maikaʻi loa. Manaʻo ʻia kahi ala kaulike, me ka hui pū ʻana o nā momona polyunsaturated a me monounsaturated. E hoʻololi i nā momona momona maikaʻi ʻole a trans me kēia mau momona olakino ma o ka kuke ʻana me ka ʻaila ʻoliva, ʻai ʻana i nā nati, a hoʻokomo i nā iʻa momona i kāu papaʻai pule pule.
ʻO kekahi o nā kumu maikaʻi loa o ka momona monounsaturated:
● ʻOliva
● ʻAvocado
● ʻOliva ʻaila
● Alemona
● Salmon
● Koleka ʻeleʻele
● Nāʻanoʻano, me nā hua flax a me nā hua chia
● ʻAila ʻai, me ka ʻaila pīkī a me ka ʻaila rapeseed
● Nati, me ka pīni a me ka cashews
holookoa, He mea nui ka momona monounsaturated o ka meaʻai olakino. Ma ka hoʻohui ʻana i nā meaʻai momona i nā momona monounsaturated i kāu ʻai i kēlā me kēia lā ma ke ʻano he ʻāpana o ka papaʻai ʻokoʻa a kaulike, hiki iā mākou ke hoʻomaikaʻi i ke olakino puʻuwai, hoʻoponopono i nā pae cholesterol a kākoʻo i ka hoʻokele kaumaha.
Pono e haʻi aku i kēlāoleoylethanolamide (OEA), i loaʻa mai i ka omega-9 monounsaturated fatty acid oleic acid, he mea hoʻoheheʻe ʻia i ka momona momona e pili ana i ka papa o nā molela lipid i kapa ʻia endocannabinoids. Hana ʻia ia i loko o nā ʻiʻo like ʻole o ke kino, me ka ʻōpū liʻiliʻi, ke ake, a me ka momona.
He kuleana koʻikoʻi ka OEA i ka hoʻoponopono ʻana i nā ʻano hana physiological, ʻoi aku ka makemake, ke kaumaha o ke kino, ka lipid metabolism, ka mumū, ka ʻike ʻeha, ka neuroprotection, a me ke olakino cardiovascular.
Nīnau: Pehea ka nui o ka momona monounsaturated e ʻai ʻia i kēlā me kēia lā?
A: Manaʻo ka ʻAhahui Puʻuwai ʻAmelika e hele mai ka hapa nui o ka momona i kēlā me kēia lā mai nā momona monounsaturated a polyunsaturated. Manaʻo e hoʻololi i nā momona saturated a trans i ka meaʻai me kēia mau koho olakino ʻoiai e pili ana i nā pono calorie pākahi.
Nīnau: Hiki ke hoʻopau ʻia nā momona monounsaturated e nā poʻe me nā kūlana olakino mua?
A: ʻOiaʻiʻo! Pono nā momona monounsaturated no ka poʻe me ka maʻi maʻi a i ʻole ka metabolic syndrome, no ka mea hiki iā lākou ke kōkua i ka hoʻoponopono ʻana i ke kiʻekiʻe o ke kō koko a hoʻomaikaʻi i ka ʻike insulin. Eia nō naʻe, ʻōlelo mau ʻia e kūkākūkā me kahi loea mālama ola no ka ʻōlelo aʻoaʻo meaʻai pilikino.
Hoʻopau: No ka ʻike maʻamau wale nō kēia ʻatikala a ʻaʻole pono e manaʻo ʻia he ʻōlelo aʻoaʻo olakino. Loaʻa mai kekahi o ka ʻike moʻomanaʻo blog mai ka Pūnaewele a ʻaʻole ʻoihana. ʻO kēia pūnaewele wale nō ke kuleana no ka hoʻokaʻawale ʻana, ka hoʻopili ʻana a me ka hoʻoponopono ʻana i nā ʻatikala. ʻO ke kumu o ka hāʻawi ʻana i nā ʻike hou aʻe ʻaʻole ia he manaʻo ʻae ʻoe i kāna mau manaʻo a hōʻoia paha i ka ʻoiaʻiʻo o kāna ʻike. E nīnau mau i kahi ʻoihana mālama ola ma mua o ka hoʻohana ʻana i nā mea hoʻohui a i ʻole ka hoʻololi ʻana i kāu ʻano mālama ola kino.
Ka manawa hoʻouna: Oct-13-2023
