ʻAno o ka ʻatikala
FryingʻO ia kekahi o nā ʻano kuke kuke i hoʻohana nui ʻia ma ka honua. Ma waena o nā meaʻai palai iʻa, ʻuala, ka moa loaa. Ma waho aʻe o kēia mau mea, hiki iā ʻoe ke ʻai i nā mea āpau ma ka palai ʻana.
Makemake nā kānaka a pau mai ka 7 a hiki i ka 70 ke ʻai i ka palai. Akā, no ka mea he kiʻekiʻe i nā calorie a me ka momona trans, pinepine ia ʻai palaipōʻino i ke olakino.
No ke aha he mea ʻino ke ʻai ʻana i ka palai?
kiʻekiʻe i nā calorie
- E like me nā ʻano kuke kuke ʻē aʻe palaikiʻekiʻe i nā calorie. Ke palai ʻia ka meaʻai i ka ʻaila, nalowale ka wai a komo i ka ʻaila. Hoʻonui kēia i nā calorie.
- No ka laʻana, ʻo 100 grams o nā fries french e hāʻawi i kahi 319 calories a me 17 grams o ka momona, aʻo 100 grams o ka ʻuala i hoʻolapalapa ʻia he 93 calories a me 0 ka momona momona.
ʻO ka momona trans kiʻekiʻe
- Nā momona transHoʻokumu ʻia ke ʻano o nā momona unsaturated i kahi kaʻina i kapa ʻia ka hydrogenation. ʻO nā momona trans ka mea e hoʻoulu ai i nā maʻi he nui e like me ka maʻi puʻuwai, ka maʻi kanesa, ka maʻi diabetes a me ka momona.
- palai, No ka mea i hana ʻia i loko o ka ʻaila ma nā wela kiʻekiʻe, aia nā momona trans.
Hoʻonui i ka pilikia o kekahi mau maʻi
Ua ʻike nā haʻawina he nui i ka poʻe mākua ʻo ka ʻai ʻana i ka meaʻai palai e hoʻonui i ka pilikia o ka maʻi maʻi.
- ʻO ka maʻi puʻuwai: ʻai palai, hypertensionHāʻawi ia i nā mea pili i ka maʻi puʻuwai e like me ka cholesterol maikaʻi haʻahaʻa a me ka momona.
- Diabetes: He mau haʻawina e ai palai ʻike ʻia e hoʻonui i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2. Ma kahi noiʻi, ʻoi aku ka poʻe i ʻai i ka meaʻai wikiwiki ma mua o ʻelua manawa i ka pule, i hoʻohālikelike ʻia me ka poʻe i ʻai ma lalo o hoʻokahi manawa i ka pule. pale ʻana i ka insulin ʻike ʻia he ʻelua o ka ulu ʻana
- ʻObesity: meaʻai palaino ka mea, ʻoi aku ka nui o nā calorie ma mua o nā mea i paʻi ʻole ʻia, e hoʻonui i ke kaumaha. Haʻawina, meaʻai palaiHōʻike ia i nā momona trans i loko o ka meaʻai hiki ke hoʻonui i ke kaumaha no ka mea hiki iā lākou ke hoʻopilikia i nā hormones e hoʻoponopono i ka ʻai a me ka mālama ʻana i ka momona.
Loaʻa paha ka acrylamide
- acrylamide, palai He mea ʻawaʻawa hiki ke hana ʻia i loko o nā meaʻai i ka wā kuke ʻana i ka wela wela. Manaʻo ʻia e predispose i ka hoʻokumu ʻana o ka maʻi kanesa.
- ʻO nā meaʻai starchy, e like me nā hua ʻuala palai a me nā meaʻai i kālua ʻia, ʻoi aku ka nui o ka acrylamide.
He aha nā ʻaila palai olakino?
palai nā momona olakino A i ʻole hiki iā ʻoe ke hana iā ʻoe iho ma ka home me ka hoʻohana ʻana i nā ʻano hana palai ʻē aʻe.
nā momona olakino
FryingʻO ke ʻano o ka ʻaila i hoʻohana ʻia i nā meaʻai palai e hoʻopili nui i nā pilikia olakino e pili ana i nā meaʻai palai.
Ke kū nei kekahi mau ʻaila i nā mahana kiʻekiʻe ma mua o nā mea ʻē aʻe. No laila, ʻoi aku ka olakino a me ka palekana. ʻO nā momona, ka mea maʻamau i haku ʻia me nā momona momona a me nā momona monounsaturated, paʻa loa ke hoʻomehana ʻia.
Lapa ʻaila, ʻaila ʻoliva ve ʻaila avokado Aia ia ma waena o nā momona olakino.
Nā momona maikaʻi ʻole
ʻAʻole paʻa ka ʻaila ʻaila i loko o ka nui o nā momona polyunsaturated a ʻike ʻia e hana i ka acrylamide ke ʻike ʻia i ka wela nui. Aia kēia mau ʻaila:
- ʻaila canola
- ʻAilika soya
- ʻAilika pulupulu
- ʻaila kulina
- ʻAila sesame
- ʻAila pua lā
- ʻO ka ʻaila safflower
- ʻaila hua waina
- ʻaila ʻaila palaiki
He aha nā ʻano hana kuke ʻana?
Ma kahi o ka palai pinepine, hiki iā ʻoe ke hoʻohana i nā ʻano hana kuke ʻoi aku ka maikaʻi:
- Kalua i ka umu
- Ea palai