ʻO nā momona monounsaturated he mau momona olakino e hāʻawi ana i nā pono olakino like ʻole a he ʻāpana koʻikoʻi ia o kahi papaʻai olakino a kaulike. Hoʻolaha lākou i ke olakino o ka puʻuwai ma ka hoʻohaʻahaʻa ʻana i nā pae cholesterol maikaʻi ʻole, kōkua i ka kaohi ʻana i nā pae kō koko, hoʻemi i ka mumū a kākoʻo i ka hoʻokele kaumaha. Ma ka hoʻokomo ʻana i nā momona monounsaturated i loko o kā mākou papaʻai, hiki iā mākou ke hoʻomaikaʻi i ko mākou olakino holoʻokoʻa a hoʻemi i ka pilikia o ka maʻi mau. E hoʻomanaʻo e ʻai i kēia mau momona me ke kaulike ma ke ʻano he ʻāpana o ka papaʻai kaulike no nā hopena maikaʻi loa.
He ʻāpana koʻikoʻi ka momona o ke kino o ke kanaka, inā paha he mahana o ke kino a i ʻole ka hoʻokele kaumaha, a ʻo ka mālama ʻana i nā pae momona maikaʻi a olakino i loko o ke kino he mea nui loa ia no ke olakino lōʻihi.
ʻO nā momona ʻekolu maʻamau i kā mākou meaʻai, ʻo ia ka momona saturated, ka momona monounsaturated, a me ka momona polyunsaturated. He ʻokoʻa ko lākou mau hana a me nā pono.
ʻO nā momona monounsaturated, i ʻike ʻia hoʻi he mau momona olakino, he mau momona meaʻai i loaʻa i nā ʻano meaʻai like ʻole he wai i ka mahana o ka lumi akā paʻa i ka wā e hoʻokomo ʻia ai i loko o ka pahu hau. Ma ke ʻano kemika, ʻo ka momona monounsaturated he waikawa momona me hoʻokahi pilina pālua i loko o ke kaulahao waikawa momona a ʻo ke koena he mau pilina hoʻokahi. He ʻokoʻa kēia mai nā momona saturated, ka mea nele i nā pilina pālua, a me nā momona polyunsaturated, nona nā pilina pālua he nui.
Hāʻawi nā momona monounsaturated i nā pono he nui i ko mākou kino a ua hoʻohanohano pinepine ʻia ʻo ia kekahi o nā mea nui o ka ʻai olakino ma muli o ko lākou hiki ke hoʻomaikaʻi i ke olakino o ka puʻuwai, hoʻoponopono i nā pae cholesterol a hāʻawi i kahi kumu paʻa o ka ikehu.
ʻO nā kumu o nā momona monounsaturated e komo pū me nā ʻaila mea kanu like ʻole, e like me ka ʻaila ʻoliva, ka ʻaila canola, a me ka ʻaila sesame. ʻO nā avocados, nā nati (e like me nā ʻalemona, nā pīnati, a me nā cashews), a me nā hua (e like me nā hua pua nānālā a me nā hua paukena) he mau kumu maikaʻi loa ia o nā momona monounsaturated. Eia nō naʻe, he mea nui e hoʻomanaʻo ʻoiai he nui nā pono olakino o nā momona monounsaturated, pono e hoʻopau ʻia me ke kaulike ma ke ʻano he ʻāpana o ka ʻai kaulike.
1. Ola kino o ka puʻuwai
Ua pili mau ka ʻai ʻana i ka momona monounsaturated i ka hoʻomaikaʻi ʻana i ke olakino o ka puʻuwai. Hōʻike ka noiʻi hiki i nā momona monounsaturated ke hoʻohaʻahaʻa i nā pae kolesterol LDL, i ʻike nui ʻia ʻo ka cholesterol maikaʻi ʻole. Hiki i nā pae kiʻekiʻe o ka cholesterol LDL ke pani i nā aʻa a alakaʻi i nā maʻi puʻuwai a me ka hahau ʻana. Eia nō naʻe, ua hōʻike ʻia nā momona monounsaturated e hoʻonui i ka cholesterol HDL, i ʻike ʻia hoʻi he cholesterol maikaʻi, e hoʻomaikaʻi hope ana i ke kūlana cholesterol holoʻokoʻa.
Eia kekahi, ua kālele kahi noiʻi i paʻi ʻia ma ka Journal of Nutrition i ka hanana ʻana o ka atrial fibrillation, kahi maʻi puʻuwai maʻamau e pili ana me ka emi ʻana o ke kahe koko i ka puʻuwai, i nā wahine me nā maʻi cardiovascular. Hōʻike nā hopena i kahi pilina ma waena o ka lawe ʻana i ka momona meaʻai olakino a me ka emi ʻana o ka pilikia o ka atrial fibrillation.
No laila, ʻo ka ʻai ʻana i nā meaʻai waiwai i nā momona monounsaturated e hiki ke kōkua i ka mālama ʻana i nā pae cholesterol olakino a hōʻemi i ka pilikia o nā maʻi e pili ana i ka puʻuwai.
2. E hōʻemi i ka pilikia o ka maʻi diabetes type 2
Hoʻoponopono ka momona monounsaturated i nā pae kō koko, no laila ʻo ka ʻai ʻana i ka momona monounsaturated e hōʻemi i ka pilikia o ka maʻi diabetes type 2. Ua hōʻike ʻia nā noiʻi he nui e hiki i ka ʻai momona i ka momona monounsaturated ke hoʻomaikaʻi i ka ʻike o ka insulin a hōʻemi i ka pilikia o ka maʻi diabetes type 2 i hoʻohālikelike ʻia me ka ʻai momona i nā kalapona a i ʻole ka momona saturated.
Ma ka hoʻokomo ʻana i kēia mau momona olakino i kāu meaʻai, hiki iā ʻoe ke kōkua i ka hoʻoponopono ʻana i nā pae kō koko a hoʻomaikaʻi i ka ʻike ʻana i ka insulin. Eia kekahi, hiki i nā momona monounsaturated ke kōkua i ka kaohi ʻana i ke kaumaha, kahi mea nui i ka pale ʻana a me ka mālama ʻana i ka maʻi diabetes.
3. Hoʻokele kaumaha
ʻAʻole like me ka manaʻo kaulana, hiki i ka momona ke pāʻani i kahi kuleana maikaʻi i ka hoʻokele kaumaha. ʻOiai he ʻano momona ka momona monounsaturated, ua hōʻike ʻia e kōkua i ka pohō kaumaha a pale i ka piʻi ʻana o ke kaumaha. ʻO nā momona monounsaturated, ke ʻai ʻia i ka palena, hiki ke kōkua i ka pohō kaumaha a me ka mālama ʻana i ke kaumaha.
ʻO kēia paha no ka mea e hoʻolaha ana i nā manaʻo o ka piha a me ka māʻona, e hōʻemi ana i ka ʻai nui ʻana. Eia kekahi, kōkua nā momona monounsaturated i ka hoʻopaʻa ʻana i nā pae kō koko, e pale ana i nā piʻi koke e hiki ai ke alakaʻi i ka makemake a me ka ʻai nui ʻana. ʻO ka hoʻokomo ʻana i nā momona monounsaturated i kāu mau meaʻai e hiki ke kōkua iā ʻoe e ʻoluʻolu no ka manawa lōʻihi a hōʻemi i ka hiki ke ʻai i nā meaʻai maikaʻi ʻole a kiʻekiʻe i ka calorie.
4. Nā waiwai anti-inflammatory
Ua pili ka mumū mau i nā pilikia olakino he nui, me ka maʻi puʻuwai, ka maʻi diabetes, ka arthritis, a me nā mea hou aku. Loaʻa i nā momona monounsaturated nā waiwai anti-inflammatory a kōkua i ka hōʻemi ʻana i ka mumū ma ke kino holoʻokoʻa, e hāʻawi ana i nā pono olakino he nui. Kōkua pū lākou i ka hana ʻana i nā hui anti-inflammatory, e kōkua hou ana i nā pale kūlohelohe o ke kino e kūʻē i ka mumū. ʻO ka hoʻohui ʻana i nā meaʻai e like me ka ʻaila ʻoliva, nā avocados, a me nā nati hiki ke kōkua i ka hakakā ʻana i ka mumū a hoʻolaha i ke olakino holoʻokoʻa.
5. Hoʻonui i ka omo ʻana o nā meaʻai:
He momona ka momona o kekahi mau wikamina a me nā minelala koʻikoʻi, ʻo ia hoʻi, pono lākou i ka momona e omo pono ʻia e ke kino. Hoʻoulu nā momona monounsaturated i ka omo ʻana o kēia mau mea, me nā wikamina A, D, E a me K. I nā noiʻi holoholona, hiki i nā momona monounsaturated i nā iwi ke omo pono i ka calcium, kahi e hopena ai i nā iwi paʻa 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 omo pono a hoʻohana i kēia mau meaʻai koʻikoʻi e hoʻolaha i ke olakino holoʻokoʻa a me ka pono.
6. Hoʻomaikaʻi i ke ʻano
Hiki i ka ʻai ʻana i nā momona monounsaturated hou aku ke maikaʻi no kou ʻano. Pono ka lolo i nā momona koʻikoʻi e hana pono ai, a hāʻawi nā momona monounsaturated i nā meaʻai koʻikoʻi no ke olakino o ka lolo. ʻO ka hoʻololi ʻana i ka momona saturated me ka momona monounsaturated i kāu meaʻai hiki ke hōʻemi i nā pae huhū a hoʻonui i ka hana kino o kēlā me kēia lā a me ka hoʻolilo ʻana i ka ikehu hoʻomaha, ʻo ia hoʻi ke puhi ʻoe i nā calorie hou aku i ka wā e hoʻomaha ana.
Hiki paha kēia ma muli o ka hoʻoulu ʻia ʻana o ka dopamine i loko o ke kino. Pono e hoʻoulu ʻia ka Dopamine e ʻike i nā manaʻo o ka ʻoluʻolu a me ka hauʻoli, a ʻo nā pae kiʻekiʻe o ka momona saturated i ka meaʻai e kāohi i nā hōʻailona hauʻoli o ka dopamine i ka lolo. No laila, ʻo ka hoʻokomo ʻana i nā meaʻai e like me ka iʻa momona, nā nati a me nā hua i kāu meaʻai hiki ke hoʻoikaika i kou mana lolo a hoʻomaikaʻi i kou olakino noʻonoʻo.
E aʻo e pili ana i nā momona polyunsaturated
ʻO ka momona polyunsaturated, i ʻike nui ʻia ʻo PUFA, he ʻano momona meaʻai i loaʻa i nā aila mea kanu, nā hua, nā nati a me nā iʻa momona. Waiwai kēia mau momona i nā waikawa momona koʻikoʻi, e like me ka omega-3 a me ka omega-6, kahi hiki ʻole i ko mākou kino ke hana iā lākou iho. Ua aʻo nui ʻia nā waikawa 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 nā flaxseeds, nā hua chia a me nā walnuts. Ma ka ʻaoʻao ʻē aʻe, ʻoiai he mea nui hoʻi, pono e ʻai ʻia me ka liʻiliʻi no ka mea ʻo 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 pinepine ʻia i ka ʻaila ʻoliva, nā avocados, nā nati a me nā hua, he momona olakino ʻē aʻe. Hōʻike ka noiʻi e hiki i nā waikawa momona monounsaturated ke kōkua i ka hoʻonui ʻana i nā pae cholesterol "maikaʻi" me ka hoʻemi ʻana i ka cholesterol "maikaʻi ʻole", a hoʻomaikaʻi hope loa i ke olakino o ka puʻuwai. Eia kekahi, waiwai nā momona monounsaturated i nā antioxidants, kahi e pōmaikaʻi ai i ka hana o ka lolo a kōkua i ka pale ʻana i ka emi ʻana o ka ʻike pili i ka makahiki. Waiwai nā avocados a me nā nati i ka huaora E a loaʻa pū kekahi i nā ʻano minelala a me nā phytochemicals e kōkua i ke olakino holoʻokoʻa.
ʻOi aku ka maikaʻi o kekahi ma mua o kekahi?
I ka wā e pili ana i nā momona polyunsaturated vs. nā momona monounsaturated, ʻaʻohe mea lanakila maopopo, ʻoiai ʻo nā ʻano momona ʻelua e hāʻawi i nā pono olakino kūikawā. ʻO ka hoʻokomo ʻana i nā ʻano momona olakino like ʻole i kāu papaʻai he mea nui ia no 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 saturated a me nā trans maikaʻi ʻole me kēia mau momona olakino ma ka kuke ʻana me ka ʻaila ʻoliva, ka ʻai ʻana i nā nati, a me ka hoʻokomo ʻana i nā iʻa momona i kāu papaʻai pule.
ʻO kekahi o nā kumu maikaʻi loa o ka momona monounsaturated:
● ʻOliva
● ʻAvokado
● ʻAila ʻoliva
● ʻAlemona
● Salemona
● Kokoleka ʻeleʻele
● Nā hua, me nā hua flax a me nā hua chia
● Nā ʻaila ʻai, me ka ʻaila pīnati a me ka ʻaila rapeseed
● Nā nati, me nā pīnati a me nā cashews
Ma keʻano holoʻokoʻa, he ʻāpana koʻikoʻi nā momona monounsaturated o ka papaʻai olakino. Ma ka hoʻohui ʻana i nā meaʻai waiwai i nā momona monounsaturated i kāu papaʻai i kēlā me kēia lā ma ke ʻano he ʻāpana o kahi papaʻai ʻokoʻa a kaulike hoʻi, hiki iā mākou ke hoʻomaikaʻi i ke olakino o ka puʻuwai, hoʻoponopono i nā pae cholesterol a kākoʻo i ka hoʻokele kaumaha.
He mea kūpono ke haʻi ʻia akuʻoleoylethanolamide (OEA), i loaʻa mai ka omega-9 monounsaturated fatty acid oleic acid, he mea kūlohelohe ia o ka momona momona e pili nui ana i ka papa o nā molekala lipid i kapa ʻia ʻo endocannabinoids. Hana ʻia ia i loko o nā ʻiʻo like ʻole o ke kino, me ka ʻōpū liʻiliʻi, ke akepaʻa, a me nā ʻiʻo momona.
He kuleana koʻikoʻi ka OEA i ka hoʻoponopono ʻana i nā ʻano hana physiological like ʻole, ʻoi aku ka makemake, ke kaumaha o ke kino, ka metabolism lipid, ka mumū, ka ʻike ʻana i ka ʻeha, ka neuroprotection, a me ke olakino cardiovascular.
ʻEhia ka nui o ka momona monounsaturated e pono e ʻai ʻia i kēlā me kēia lā?
A: Manaʻo ka ʻAhahui Puʻuwai ʻAmelika e pono e loaʻa ka hapa nui o ka momona i lawe ʻia i kēlā me kēia lā mai nā momona monounsaturated a me polyunsaturated. E hoʻāʻo e hoʻololi i nā momona saturated a me nā trans i ka papaʻai me kēia mau koho olakino me ka mālama ʻana i nā pono calorie pilikino.
Q: Hiki i nā poʻe me nā maʻi olakino mua ke ʻai ʻia nā momona monounsaturated?
A: ʻAe loa! He mea maikaʻi nā momona monounsaturated no nā poʻe me ka maʻi diabetes a i ʻole ka metabolic syndrome, no ka mea hiki iā lākou ke kōkua i ka hoʻoponopono ʻana i nā pae kō koko a hoʻomaikaʻi i ka ʻike ʻana i ka insulin. Eia nō naʻe, ua ʻōlelo mau ʻia e kūkākūkā me kahi loea mālama ola no ka ʻōlelo aʻoaʻo pilikino no ka meaʻai.
ʻŌlelo Hoʻokuʻu: No ka ʻike laulā wale nō kēia ʻatikala a ʻaʻole pono e wehewehe ʻia he ʻōlelo aʻoaʻo lapaʻau. Loaʻa kekahi o nā ʻike o ka pou blog mai ka Pūnaewele a ʻaʻole ia he ʻoihana. ʻO kēia pūnaewele wale nō ke kuleana no ka hoʻokaʻawale ʻana, ka hoʻoponopono ʻana a me ka hoʻoponopono ʻana i nā ʻatikala. ʻO ke kumu o ka lawe ʻana i ka ʻike hou aku, ʻaʻole ia he manaʻo ua ʻae ʻoe i kona mau manaʻo a hōʻoia paha i ka ʻoiaʻiʻo o kāna ʻike. E kūkākūkā mau me kahi loea mālama ola ma mua o ka hoʻohana ʻana i nā mea hoʻohui a i ʻole ka hana ʻana i nā hoʻololi i kāu papa mālama ola.
Ka manawa hoʻouna: ʻOkakopa-13-2023
