ʻO ka ʻaila ʻaila nā ʻaila i hoʻohana ʻia no ka kuke ʻana a i ʻole ka palai. Nui nā koho no ka kuke ʻana, mai ka momona a i ka ʻaila. ʻO ke koho ʻana i nā ʻaila meaʻai maikaʻi i ke kaʻina kuke he mea nui e like me ke koho ʻana i nā ʻaila ʻaila maikaʻi, akā mālama pū kekahi i ke olakino ma hope o ka kuke ʻana. E nānā kākou i nā momona maikaʻi i hiki ke hoʻohana ʻia i ka kuke ʻana.
Kupaa o na Aila Kuke
Maikaʻi ka hoʻohana ʻana i nā aila kaulike a me nā ʻaila non-oxidized i ka wā e kuke ai i nā wela kiʻekiʻe. Ke hoʻoheheʻe ʻia nā ʻaila, hana lākou me ka oxygen e hana i nā radical manuahi. Hoʻokumu kēia i nā pūhui ʻino āu e makemake ʻole ai e ʻai.
ʻO ka mea nui loa i ka hoʻoholo ʻana i ke kūʻē ʻana o kahi ʻaila ma nā mahana kiʻekiʻe a me nā haʻahaʻa haʻahaʻa, ʻo ia ke degere o ka saturation o nā ʻakika momona i loko.
Loaʻa i nā momona momona nā mea paʻa hoʻokahi i loko o kā lākou mau molekala momona, ʻo nā momona monounsaturated he mau paʻa pālua, a ʻo nā momona polyunsaturated ʻelua a ʻoi aku paha nā mea paʻa. ʻO kēia mau mea paʻa pālua ka mea hoʻopā kemika a me ka wela.
ʻO nā momona momona a me nā momona monounsaturated ke kūpaʻa loa i ka wela. Eia naʻe, ʻaʻole pono e hana ʻia ka kuke ʻana me nā momona polyunsaturated.
I kēia manawa, e nānā kākou i nā hiʻohiʻona kuke o nā ʻaila kuke i loaʻa ma ka mākeke a i hoʻohana ʻia e nā kānaka i ka wā e kuke ai a palai paha.
Aila Kuke
Lapa ʻaila
No ka kuke wela welaLapa ʻailaʻO ia kekahi o nā ʻaila ʻaila maikaʻi loa.
ʻOi aku ma mua o 90% o nā momona momona i loko o ia mea ua saturated. ʻO ia ke ʻano he pale wela. ʻO kēia ʻaila he semi-paʻa i ka lumi wela a hiki ke hoʻomau no nā mahina a i ʻole mau makahiki me ka hele ʻole o ka rancid a i ʻole ʻino ʻia.
He hopena koʻikoʻi ko ka ʻaila niu. ʻO kahi mea i kapa ʻia ʻo lauric acid, ʻike nui ʻia i loko o nā momona momona, hoʻoponopono i ka cholesterol a kōkua i ka pepehi ʻana i nā maʻi bacteria a me nā pathogens ʻē aʻe.
ʻO nā momona o ka ʻaila niu ka wikiwiki i ka metabolism. Hoʻonui ia i ka manaʻo o ka māʻona i ka hoʻohālikelike ʻia me nā aila ʻē aʻe.
Penei ke ano o ka waika o ka aila niu;
Ka momona momona: 92%
Monounsaturated momona: 6%
Ka momona polyunsaturated: 1.6%
Hiki iā ʻoe ke hoʻohana pono i ka ʻaila niu i kāu ʻai. ʻO kāu makemake no ka ʻaila niu puʻupaʻa a me nā huahana kūlohelohe.
Ua hōʻike ʻia nā haʻawina hou ʻaʻole ʻino loa nā momona saturated. ʻO nā momona momona nā kumu ikehu palekana no ke kanaka.
ka waiūpaʻa; ʻO ia kekahi o nā meaʻai i hewa i ka wā ma mua ma muli o ka momona momona. Akā ʻaʻole pono ʻoe e makaʻu i ka pata maoli. ʻO ka mea nui e makaʻu ai ʻo ia ka pata i hana ʻia.
ʻO ka pata maoli ka meaʻai nui. Loaʻa iā ia nā huaora A, E, K2. He waiwai nō hoʻi ia i nā ʻakika momona Conjugated Linoleic Acid (CLA) a me ka butyrate, ʻo ia mau mea ʻelua he mau pono olakino ikaika.
Hoʻemi ka CLA i ka pākēneka o ka momona o ke kino i loko o ke kanaka. Paipai ʻo Butyrate i ka mumū a hoʻomaikaʻi i ke olakino ʻōpū.
Penei ke ano o ka waika momona o ka pata;
Ka momona momona: 68%
Monounsaturated momona: 28%
Ka momona polyunsaturated: 4%
Aia kekahi mea e pono ai ʻoe e hoʻolohe i ka hoʻohana ʻana i ka pata i ka kuke ʻana. No ka mea he liʻiliʻi ke kō a me ka protein ka pata, ʻaʻa ia i ka wā kuke ʻana i ka wela wela e like me ka palai.
E hōʻoia ʻo ka pata he mea organik a homemade paha. ʻOi aku ka nui o ka huaʻa K2 a me CLA i ka pata i hānai ʻia ma mua o nā huahana i hana ʻia.
oliva aila
ʻIke ʻia ka ʻaila ʻoliva i nā hopena olakino ma ka puʻuwai.ʻAi MediterraneanʻO ke kumu i manaʻo ʻia ai ka aila ʻoliva i mea olakino.
Pono maoli ka aila ʻoliva no ke olakino. Hoʻokiʻekiʻe ia i ka cholesterol maikaʻi a hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole e holo ana i loko o ke koko.
Penei ka mahele ana o ka aila oliva;
Ka momona momona: 14%
Monounsaturated momona: 75%
Ka momona polyunsaturated: 11%
Hōʻike nā haʻawina e pili ana i ka ʻaila ʻoliva ʻoiai he mau momona kona me nā paʻa pālua, hiki iā ʻoe ke hoʻohana iā ia i ka kuke ʻana no ka mea he kūpaʻa loa ia i ka wela.
ʻaila ʻoliva puʻupaʻa E lilo ia i ʻaila ʻaila i makemake ʻia. ʻOi aku ka nui o nā meaʻai a me nā antioxidants ma mua o ka ʻaila ʻoliva puʻupaʻa. ʻOi aku ka ʻono. E mālama i ka ʻaila ʻoliva ma kahi maloʻo, maloʻo a me ka pōʻeleʻele e pale ai i ka pala.
Nā momona holoholona
ʻOkoʻa ka ʻakika momona i loko o nā momona holoholona ma muli o ka mea a nā holoholona e ʻai ai. Inā ʻai ʻo ia i ka palaoa, ʻo kona momona ka momona polyunsaturated. Inā hānai mauʻia nā holoholona, aia nā momona momona a monounsaturated. ʻO ia ke kumu he koho maikaʻi loa nā momona holoholona mai nā holoholona hānai maoli.
ʻaila avocado
ʻaila avocadoUa like kona ʻano meaʻai me ka ʻaila ʻoliva. He hui ia o nā momona monounsaturated, saturated a polyunsaturated. Hiki ke hoʻohana ʻia no ke kumu like me ka ʻaila ʻoliva. ʻO ia kekahi o nā ʻaila palekana i ka kuke ʻana.
ʻAilā iʻa
ʻAilā iʻaHe waiwai nui ia i ka omega 3 fatty acids, ʻo ia ka DHA a me ka EPA. Hoʻokahi punetune o ka aila iʻa e kūpono i ka pono o kēlā me kēia lā no kēia mau momona momona.
ʻO ka ʻaila iʻa maikaʻi loa ʻo ia ka ʻaila cod ate no ka mea he waiwai ia i ka huaʻa D3.
Ma muli o ke kiʻekiʻe o nā momona polyunsaturated, ʻaʻole hoʻohana ʻia ka ʻaila iʻa i ka kuke ʻana. ʻOi aku ka maikaʻi o ka lawe ʻana i hoʻokahi punetune i ka lā ma ke ʻano he mea hoʻohui. E mālama i kēia ʻaila ma kahi anuanu, maloʻo a ʻeleʻele.
ʻaila flax
ʻaila flax Aia i loko o ke ʻano mea kanu o nā aila omega 3 ka Alpha Linolenic Acid (ALA). Hoʻohana pinepine ʻia kēia ʻaila e hoʻohui i nā aila omega 3.
Inā ʻaʻole ʻoe he meaʻai meaʻai, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka ʻaila iʻa ma mua o ka ʻaila flax. Hōʻike nā haʻawina ʻaʻole hiki i ke kino o ke kanaka ke hoʻololi i ka ALA e like me nā ʻano o EPA a me DHA, ʻo ia ka ʻaila iʻa.
ʻAʻole pono e hoʻohana ʻia ka ʻaila linseed no ka kuke ʻana ma muli o nā momona polyunsaturated.
ʻaila canola
ʻaila canola Hana ʻia mai nā hua rapeseed. Maikaʻi ka nānā ʻana i ka ʻakika momona no ka mea ʻo ka hapa nui o nā momona momona he monounsaturated. Loaʻa iā ia ka omega 6 a me ka omega-3 ma kahi ratio 2: 1.
Eia nō naʻe, kau ʻia ka ʻaila canola i nā kaʻina hana koʻikoʻi ma mua o ka hoʻololi ʻana i ka huahana hope. No laila, ʻaʻole kūpono loa ia no ka ʻai ʻana o ke kanaka no ka mea aia kekahi mau mea ʻawaʻawa.
ʻO ka ʻaila nut a me ka pī
ʻAʻole maikaʻi ka ʻaila hazelnut a me ka pīni no ka kuke ʻana no ka mea ua waiwai lākou i nā momona polyunsaturated. Hiki ke hoʻohana ʻia ma ke ʻano he ʻāpana o nā meaʻai. Eia naʻe, ʻaʻole kūpono ia no ka palai a me ke kuke wela wela.
ʻaila pāma
ʻaila pāmaLoaʻa ia mai ka hua o ka lāʻau pāma. ʻO ka hoʻohui ʻana i kekahi mau kokoleka a me nā meaʻai mākaukau e ʻai i ke kumuhana i kūkākūkā ʻia i kēia mau lā. Loaʻa ka hapa nui o nā momona polyunsaturated, saturated a monounsaturated.
ʻOi aku ka maikaʻi o ka ʻaila pāma ʻulaʻula (ke ʻano ʻano ʻole i hoʻomaʻemaʻe ʻia). He waiwai ia i ka huaora E, Coenzyme Q10 a me nā meaʻai ʻē aʻe. Eia naʻe, hopohopo nā ʻōlelo e pili ana i ka ʻaila pāma a ʻaʻole pono e hoʻohana ʻia i ka kuke ʻana.
ʻaila ʻaila
ʻO nā ʻaila mea kanu ʻoihana i hana nui ʻia a hoʻomaʻemaʻe ʻia nā huahana i waiwai i ka omega 6 fatty acids.
E hōʻalo i ka kuke ʻana me kēia mau ʻaila a me ka hoʻohana ʻana ia mau mea i kēlā me kēia ʻano meaʻai. Ua manaʻo ʻia kēia mau ʻaila he olakino i nā loea olakino a me nā hoʻolaha hoʻolaha i nā makahiki he 10 i hala.
Hōʻike nā ʻikepili hou i kēia mau ʻaila i nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ke kanesa. He mea pono ke kaawale aku i keia mau aila mea kanu. ʻO ka mea nui, ʻaʻole pono e hoʻohana ʻia kēia mau ʻaila no ka palai hohonu a me ka pā palai.
ʻAilika soya
ʻaila kulina
ʻAilika pulupulu
ʻAila pua lā
ʻAila sesame
ʻO ka ʻaila safflower
ʻaila ʻaila palaiki
ʻaila hua waina
ʻAʻole pono e hoʻohana ʻia kēia mau ʻaila no ka kuke ʻana a me ka palai ʻana no ka mea:
Loaʻa i nā pae kiʻekiʻe o ka momona polyunsaturated.
Loaʻa iā ia ka nui o ka omega 6 fatty acids, kahi mea maikaʻi ʻole no ka naʻau.
He haʻahaʻa ia i ka omega 3 fatty acids.
ka mea kōkua nui i ka maʻi puʻuwai a me nā pilikia cardiovascular ʻē aʻenā momona trans Inā loaʻa.
Ka Waihona o na Aila Kuke
Aia kekahi mau mea e hoʻomanaʻo ai no ka mālama pono ʻana i ka aila.
Mai kūʻai nui i ka manawa hoʻokahi. E kūʻai i nā mea liʻiliʻi a me ka wikiwiki. Ma ia ala hiki iā ʻoe ke hoʻopau iā lākou ma mua o ka pōʻino.
E kiʻi i nā ʻaila i kūʻai ʻia i loko o nā ʻōmole aniani. Mai makemake i nā aila i loko o nā ʻōmole plastik.
E mālama i nā momona unsaturated e like me ka aila ʻoliva, ka ʻaila pāma, ka aila avocado i kahi kaiapuni kahi e liʻiliʻi ai ka oxidize a lilo i rancid.
ʻO nā kumu nui i ka pōʻino oxidative o nā aila kuke ka wela, ka oxygen a me ka māmā. No laila, e mālama i loko o kahi anuanu, maloʻo, pouli a pani koke i ka pāpale ma hope o ka hoʻohana ʻana.
