Unsaturated momoma nāʻakika ma kaʻai

Ke kanaka kino ua i ke ola'aʻaʻa, a iloko o ke kaʻina hana o ke ola,ʻaʻole hana wale i ko lakou mau oihana, akā, hoi hou mai ka hewa, oiai e malama ana i ko lakou ka hoʻokōʻana a me ka mea paʻa. O ka papa, no keia mea, pono i ka māhuaola.

Kanaka ai koena

Food hoʻolako i ke kino me ka ikaika, i ka pono, e malama i na mea a pau i ka keʻano o ka hanaʻana o ke kino, pakahi aku la ia Muscle hana, ulu a me ka noho ana o nā'aʻaʻa. Ua hoʻomanaʻoʻia ai ia i ka papa kuhikuhiE mea i loko o kou kino - kaulike. Koena - keia mea ka e pono ai ke huina hoonui Mix o ka pūʻulu kupono no kanaka kinoʻelima:

• haleʻuwī waiū huahana;
• waiwai momona ka ai;
• kiliala a me ka uala;
• ka lau a me nā hua;
• kumuʻiʻoʻai.

Ano o ka momoma nāʻakika

Kaʻana momoma nāʻakika paʻa kūhohonu loa a me ka unsaturated. Recent i polyunsaturated a monounsaturated. Paʻa kūhohonu loa momoma nāʻakika a pau loa imua i wahi bata a me ka paakiki margarines, polyunsaturated - ma ka'ōpū i ka aila, iʻa huahana a me kekahi pahee margarines. Monounsaturated nāʻakika i noho ma ka rapeseed, linseed a me kaʻaila. Ka loa e pono ai, a ola ana iwaena o lakou - o ka hala.

Ke ola kino waiwai o unsaturated momoma nāʻakika

Ka mea, e komo antioxidant waiwai a me ka hoʻopale 'ana i naʻokoko na i loko o ke koko, mai'okesaside. Paipaiʻai ana o polyunsaturated momoma nāʻakika - ma kahi o 7% o ka kela la i keia hookauwa ole ai lakou, a monounsaturated - 10-15%.

Unsaturated momoma nāʻakika mea e pono ai no ka maʻamau functioning o ka pau meaola. Ka loa waiwai o ia manaʻo pono a pau o Omega-3 a me ka Omega-6. Ka mea, 'aʻole synthesized kū kaʻawale ma ke kino o ke kanaka, akā, i mea e pōʻino ai ia ia. Pela no oe e eʻoiaʻiʻo, e hookomo ia mau mea i loko o kaʻai, optimally koho ai waiwai i loko o kēia mau waiwai.

Waiwai o ka Omega nāʻakika

Nutritionists Ua pili loa i loko o ka hana o ka Omega-3 momoma nāʻakika a me kā lākou nā mea loaʻa - prostaglandins. Ka mea, kamaʻilioʻana, e huli i loko o ka elele nā lātoma e hoʻoulu a me ka uhi i ka li nui, ua loa pono no ka nani o ke ami, Muscle eha, iwi eha, a ua pinepine ike i loko o nā kūpuna. Unsaturated momoma nāʻakika ka hōʻoi 'i ka'ōnaehana paleʻea'ōnaehana, alleviate symptoms o rheumatoid arthritis a me ka osteoarthritis.

Ka mea, hoʻoikaika iwi mineralization, i ka mea ia manawa mahuahua lākou nuʻa a me ka ikaika. Eia hou kekahi, me ka Omega-3 momomaʻakika ka loa pono no na moku naau a me ke koko. Kekahi pono a pau o Omega-unsaturated nāʻakika ana hoʻohana no ka mea hoʻonani hana i loko o ka palapala o ka ai pakuʻi ai, ka mea, i ka maikaʻi hopena ma luna o ke ola o ka ili. i paʻa kūhohonu loa momoma nāʻakika a unsaturated oko i loko o kā lākou dietary waiwai o unsaturated bipi kūpaluʻia i loko o poʻeʻuʻuku calories ma mua o ka hookahi dala o ka paʻa kūhohonu loa momona. Nine nā lātoma Omega-3 komo o ka pairing me 3 kalapona nā'ātoma metiluglerodom a me ka Omega-6 e pili pairwise hui eono kalapona nā'ātoma me ka metiluglerodom. Omega-6 momoma nāʻakika, e loaʻa loa ma kaʻai mea kāhinu, a ma nāʻano likeʻole o nā kukui.

Products me ka lehulehu kiʻekiʻe o unsaturated momoma nāʻakika

Sea iʻa, e like me punanā hua, Salemona a me ka mackerel, lokomaikaʻi me ka Omega-unsaturated momoma nāʻakika. Mau nō analogues kona külana like flaxseed a me ka canola aila, kaʻuala anoano, acee? Iuo oeiia o nā kukui. Ka iʻa mea kāhinu, i ka Omega-3 momoma nāʻakika. Ua pau ke kuapo linseed aila.

Ka pono kumu o kēia mau waiwai - momoma iʻa e like me mackerel, akā, e komo i loko o kāuʻai unsaturated momoma nāʻakika hiki ia ia ma na aoao.

1. Buy me ka Omega-3 waiwai huahana. Ano ka mea, e pinepine pākuʻi i ka berena, a me ka waiu cereal mau kaola.
2. E hoʻohana i linseed kaʻaila, ke kūapoʻana i ka pua nānālā aila a me ka bata. Ohui mea wili palaoa flaxseed i loko o ka palaoa no ka baking, salads, Nā Kopa, kiliala, yoghurts a little man.
3. Wehewehe pū mai i loko o kāuʻai hua pisetakia, pakahi aku la ia walnuts, Brazil, tidara a me na mea e ae.
4. Hoʻohui i unrefinedʻoliva kaʻaila i loko o kekahi meaʻai. Ua nourishesʻAʻole wale i ke kino i loko o nui nāʻakika, akā, i kōkua i ka hōʻuluʻulu ai.

Mālama nui E e hoʻohana unsaturated momoma nāʻakika i loko o nā mea maʻi me ka mimikō a lawe anticoagulants. E loli ke koko clotting a me ka hooponopono ana o kōpaʻa. hiki ole hapai wahine lawe iʻa kaʻaila, no ka mea, loaʻa he wahi lihi iki o ka wikamina A, i ka palapala i ka fetal kūpono 'ana.

Unsaturated momoma nāʻakika ma kaʻai

Monounsaturated nāʻakika i lokomaikaʻi:

• 'iʻa ake aila;
• ʻoliva;
• avocado;
• nō mea kāhinu,.

Polyunsaturated mea momona:

• kukui;
• kaʻuala na anoano, pua nānālā, olona, sesame;
• soybeans;
• Momoma iʻa? Ueo;
• palaoa, cottonseed, pua nānālā, soybean a me ka linseed aila.

Paʻa kūhohonu loa i ka momona, i ole like ino i kanaka manaʻo e pili ana ia mau mea, a me ka hoopau ole ai ia e hoole aho la ia ia. Monounsaturated a polyunsaturated bipi kūpaluʻia e ia i ke kumu nui i kela la e lawelawe ana o ka momona, a mai ka manawa i ka manawa koi 'ia ma ke kino, e like me ka mea mua i ke omo o ka kumuʻiʻo, puluniu, hoʻoikaika i ka functioning o hormones. Inā ka momona nō hoʻi ia moʻolelo akaka o ko lākouʻai, hoʻonāwaliwali kuleana pili i iaiyoe.

Isomers i hoʻokō 'ia ai

I ka makaukau ana o margarine a hooko aku la ka hoʻololi 'ana i unsaturated nō hoʻi i ka momona, ma lalo kiʻekiʻe mahana, e kauoha ana transizomerizatsiyu nā lātoma. A pau i ka ke aloha 'ona i ka maopopo geometrical' ole. I ka solidification margarine Kisa no lakou-māhū isomers e neʻe ana ma ia i ka wehe ana o linolenicʻakika lakou aloha ia a me ka hoʻonāukiuki nā palapala naʻokoko ala ana, e kauoha ana ka naau a me ka vascular maʻi. Oncologists aku nei au i māhū unsaturated momoma nāʻakika hoʻonāukiuki Ka maʻi 'aʻai.

I mea huahana mau loa māhū?

O ke ala, he nui wale o ia mau mea i loko o hookeai ai, i hoomakaukauia ma ka nui nui o ka momona. No ka laʻana, ma ka uala inoaia kekahi mau ma kahi o 30%, a me Palani fries - oi ma mua o 40%.

Ma ka? Iecaianoaaiiie o confectionery huahana māhū unsaturated momoma nāʻakika i loko o ka laulā o ka mai 30 a hiki i 50%. Ma margarines lākou helu ihoiho 25-30%. I ka hui i ka momona, iloko o frying mutational hana 33% o nā nā lātoma, no ka ua hana o ka hou 'remelt nā lātoma, i hōʻeleu i ke kahua o ka māhū-isomers. Inā ka margarine ua helu 'ia ma kahi o 24% māhū-isomers, i ka nui o ka frying kaʻina maoli he nunui. Ka mea, heʻiʻo maka nō hoʻi mea kāhinu, mea i ka 1% o ka māhū-isomers i loko o ka bata e ma kahi o 4-8%. Ma na holoholona māhū bipi kūpaluʻia i loko o ka laulā, mai 2% e 10%. E hoʻomanaʻoʻoukou i ka momona, māhū - he opala, a pono e loa käpae '.

Hopena ma luna o ke kanaka kino polyunsaturated momoma nāʻakika mea,ʻaʻole i maopopo hoomaopopo, akā, e ka manawa akaka no ia no ke ola a me kaʻeleu kanaka o ke ola i loko o kouʻai ua koiia e hoʻolauna i nā huahana, i pihaʻi me unsaturated momoma nāʻakika.