He keto ka aila pīnī?

• Nā mea momona momona (SFA): 20%.
• Monounsaturated fatty acids (MUFA): 50%.
• Polyunsaturated fatty acids (PUFA): 30%.

Aia ma kahi o 216 grams o ka momona a pau i loko o ka lawelawe kīʻaha hoʻokahi ( ¹ ).

ʻAʻole ia he kumu nui o ka huaora C, ka huaʻa A, a i ʻole ka fiber meaʻai.

ʻO ke kiʻekiʻe i nā MUFA a me nā PUFA a haʻahaʻa i nā SFA, ʻo ka ʻaila pīnī ke ʻano o ka momona a AHA e ʻōlelo ai e hōʻemi i ka hopena o ka maʻi puʻuwai.

ʻO ka mea pōʻino, ʻaʻole kākoʻo ka ʻepekema hou i kēia manaʻo.

5 kumu e pale ai i ka ʻaila pīkī

E noʻonoʻo i kēia mau kumu ʻelima e pale ai i ka ʻaila pīkī. Mahalo paha ʻoe i nā mea maikaʻi ʻole a pau e hiki ke hana i kou kino.

#1: Hoʻoulu i ke kaumaha oxidative

Wahi a kekahi, he olakino ka aila pīnī no ka mea aia i loko o ka huaora E. ʻO ka Vitamin E he antioxidant e kōkua i ke kaua ʻana i nā radical manuahi a hoʻemi ʻia. koʻikoʻi oxidative.

Akā, aia kekahi mau pilikia me kēia ʻaila kaulana e hōʻole ana i kāna ʻano huaora E. ʻO ka mea mua, hoʻokahe ka ʻaila i ka wā e wela ai ʻoe, kahi e hana ai i nā radical manuahi.

ʻO ka lua, he waiwai ia i ka omega-6 fatty acids, e hoʻolei i kāu koena o omega-3 i omega-6 fatty acids mai ke kaulike.

Makemake ʻoe i kāu lakio e pili ana i ka 1: 1 omega-6 i ka omega-3 a i ʻole 4: 1 ma ka liʻiliʻi. Hāʻawi ka Standard American Diet i ka hapa nui o ka poʻe me kahi ratio kokoke i 20: 1 ( ² ).

ʻO ka hopena, ua piʻi aʻe ka momona, a me ia mau maʻi maʻi e like me ka maʻi diabetes, ka maʻi puʻuwai a me maʻi ʻaʻai.

ʻO kēia mau mea ʻelua, ʻo ka ʻike omega-6 a me nā kiʻekiʻe kiʻekiʻe o ka oxidation, e hoʻonui i ka aila pīnī i nā radical manuahi, kahi e hoʻoulu ai i ke kaumaha oxidative.

ʻO ke koʻikoʻi oxidative, hoʻoulu ʻia e nā ʻano oxygen reactive (ROS), pili i nā mea he nui maʻi maʻi.

Inā ʻoe e ʻimi nei i nā momona olakino i waiwai i ka vitamina E, e koho ka lāʻauʻaila o ʻaila avokado.

#2: Hoʻopilikia i ka Cholesterol

Aia nā hōʻike e hiki i nā momona polyunsaturated e like me ka ʻaila pīnī ke hoʻohaʻahaʻa i ka cholesterol LDL, i kuhi hewa pinepine ʻia ʻo "kolesterol maikaʻi" ( ³ ). ʻO ia kekahi o nā kumu nui e hoʻolaha ʻia ai nā PUFA ma ke ʻano he "ola olakino."

Ua hōʻike ʻia kahi hoʻokolohua lapaʻau e hiki ke hoʻohaʻahaʻa ka ʻaila pīnī i nā pae cholesterol LDL ( ⁴ ), ka mea i alakaʻi i nā mea noiʻi e ʻōlelo he maikaʻi kēia ʻaila no ka puʻuwai. Akā aia nā pilikia me kēia hopena, e like me:

1. ʻAʻole ʻike maikaʻi ʻo LDL cholesterol i ka maʻi cardiovascular (CVD). ʻO ka helu ʻāpana LDL a me ka ratio triglyceride-to-HDL ʻoi aku ka maikaʻi o ka wānana o CVD) ( ⁵ ).
2. ʻO ka ʻai ʻana i nā aila PUFA kiʻekiʻe i ka omega-6 e hoʻonui i ka ratio o omega-6 i omega-3, kahi i pili i ka momona, kahi kumu pilikia kaulana no CVD.
3. ʻO ka kuke ʻana me nā ʻaila me ka maʻiʻo linoleic kiʻekiʻe ʻo ia ka ʻai ʻana i nā lipid oxidized, weliweli hoʻi no olakino olakino.

#3: Hiki iā ia ke hoʻopilikia i kou puʻuwai

Aia nā pōmaikaʻi no ke olakino o kou puʻuwai i ka wā e ʻai ai i ka ʻaila pīkī? ʻAʻole.

ʻO nā momona momona a me ka monounsaturated, mahalo i ka ikaika o kā lākou mau paʻa hydrogen, ʻano paʻa ka wela. Akā ʻaʻole hiki i nā momona a pau ke pale i ka wela.

No ka laʻana, loaʻa i ka ʻaila pīkī ka PUFA omega-6 linoleic acid. Ke hōʻike ʻoe i ka waika linoleic i nā wela kiʻekiʻe, e like me ka hoʻohana ʻana ia mea i ka palai, hoʻoheheʻe ʻia kēlā mau lipid.

Ua honi ʻoe i nā lipid oxidized ma mua. Hoʻopaneʻe ka meaʻai Rancid. ʻO nā aila mea kanu kahiko e noho ana ma ke kua o kāu kīʻaha oxidize.

ʻO kēia mau lipid oxidized he atherogenic loa. ʻO ia hoʻi, ke kumu lākou i ka maʻi puʻuwai ( ⁶ ).

Pehea kēia hana? I ka wā e ʻeli ʻia ai, ua wāwahi pinepine ʻia nā lipid oxidized i lipoproteins, nā ʻāpana e lawe i ka cholesterol ma ke koko.

A i ka wā e lawe ai ka lipoprotein haʻahaʻa haʻahaʻa (LDL) i nā lipid oxidized, ʻoi aku ka maikaʻi o ka ʻoki ʻia ʻana o kēlā ʻāpana LDL.

ʻOi aku ka nui o ke komo ʻana o ka LDL oxidized i ka paia arterial a hoʻoulu i ka pane ʻana o ka maʻi. ʻO kēia ke ʻano o ka ulu ʻana o nā atherosclerotic plaques.

Akā ʻaʻole ʻo ia wale nō. Ke hoʻopau ʻia, hui pū nā lipid oxidized me nā radical manuahi i loko o ke kahe koko e hana hou aʻe i ka mumū. Hāʻawi kēia cascade inflammatory i ka maʻi puʻuwai a me ka momona.

#4: Pili ia i ka momona

Nui nā ala e hele ai i ka momona, ʻo ka meaʻai ʻai kiʻekiʻe ka carbohydrate kekahi o lākou. Akā ʻo kahi kumu nui e hāpai i ka maʻi maʻi obesity kahi meaʻai kiʻekiʻe ma PUFA.

ʻO nā momona polyunsaturated e like me ka linoleic acid e hoʻonui i kāu omega-6 i ka omega-3 ratio, kahi e hoʻonui ai i kou pilikia o ka momona.

ʻO kekahi omega-6 PUFA, arachidonic acid, hiki ke hoʻoulu i ka momona. ʻAʻohe mea e hoʻokiʻekiʻe i ka pae arachidonic acid e like me ka ʻai ʻana i ka waika linoleic ( ⁷ ).

ʻAi nui nā ʻAmelika i nā waikawa linoleic. Hiki iā ʻoe ke loaʻa ma ʻaila ʻaila, ka canola, ʻaila sunflower a me ka ʻaila pīkī. A he mea hoʻokele nui ia o ka maʻi ahulau obesity ( ⁸ ) ( ⁹ ).

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Ma kahi haʻawina rodent, loaʻa i ʻelua pūʻulu ʻiole kekahi o nā meaʻai ʻelua: linoleic kiʻekiʻe a me ka linoleic haʻahaʻa. Ma hope o 14 mau pule, ua lilo nā "ʻiole ʻAmelika hou" kiʻekiʻe-linolenic i ka momona.

Aia kekahi mau hōʻike lapaʻau. No ʻewalu pule, ua hoʻohui nā mea noiʻi i ka ʻaila pīnī i ka lulu ʻana i kēlā me kēia lā o ka poʻe wīwī a me ke kaumaha. I ka hopena, ua loaʻa i nā hui ʻelua ke kaumaha ( ¹⁰ ).

ʻAʻole kōkua ka ʻai ʻana i ka ʻaila pīni linoleic kiʻekiʻe iā ʻoe e lilo i ke kaumaha. A ʻaʻole ia e kōkua iā ʻoe e pale i ka maʻi.

#5: Pili ia i nā maʻi maʻi ʻē aʻe

Ma waho aʻe o ka maʻi puʻuwai a me ka momona, nui nā maʻi ʻē aʻe e pili ana i nā aila mea kanu kiʻekiʻe-linoleic, e like me ka ʻaila pīnī. Eia ʻekolu:

ma'i 'a'ai #1

ʻO ka ʻai ʻana i nā aila linoleic nui, ʻoi aku ka maikaʻi i ka wā i hoʻokahe ʻia, he ala ʻoiaʻiʻo ia e hoʻonui ai i ke kaumaha oxidative.

ʻO kēia pōʻino oxidative, a me ka mumū e pili ana, hiki ke hoʻololi i nā cell maʻamau i nā maʻi kanesa. A laila hoʻomaka nā ʻōpū ( ¹¹ ).

#2 maʻi ate

ʻOi aku ka nui o nā ʻAmelika e hoʻomohala nei i kahi maʻi i kapa ʻia ʻo non-alcoholic fatty liver disease (NAFLD). Hoʻonui ka momona i loko o ke akepaʻa, e hoʻoulu ai i nā pilikia, mai ka pehu ʻana o ka ʻōpū a hiki i ka hoʻopau ʻana i ka cirrhosis ate ( ¹² )( ¹³ ).

Pehea e ulu ai ka NAFLD? Nui nā kumu: nā meaʻai kiʻekiʻe-carb, metabolic syndrome, a, ʻae, nā aila meaʻai ( ¹⁴ ).

ʻO ka ʻai ʻana i ka ʻaila ʻoliva puʻupaʻa, ma kekahi ʻaoʻao, ʻike ʻia e hoʻomaikaʻi i ke olakino ate ( ¹⁵ ).

maʻi maʻi maʻi #3

Hōʻike ʻia ka maʻi diabetes type 2 ma ke ʻano he obesity, insulin resistance, a me hyperinsulinemia. Hiki ke kōkua nā meaʻai kiʻekiʻe-carb i ka maʻi maʻi diabetes, nā meaʻai ketogenic haʻahaʻa haʻahaʻa e kōkua e hoohuli.

Hoʻopili pū ʻia nā aila meaʻai kiʻekiʻe i ka linoleic acid i ka maʻi diabetes type 2 ( ¹⁶ ).

Nā ʻōlelo aʻoaʻo kūpono no ke koho ʻana i ka ʻaila kuke kūpono

Hiki ke loaʻa i ka ʻaila pīnī kahi ʻono ʻono ʻono, a ʻo ka mana i hoʻomaʻemaʻe ʻole ʻia, paʻi anu i loaʻa paha kekahi mau huaora E olakino.

Akā, ʻeleʻele nō hoʻi. Hiki iā ia ke hoʻolei i kāu ratio O6:O3 ma waho o ke kaulike a kōkua i nā kūlana e like me ka maʻi puʻuwai, ka maʻi metabolic, a me ka momona.

Ma kahi o ke koho ʻana i nā PUFA, e hoʻohana i kēia mau ʻōlelo aʻoaʻo e ʻimi i nā aila kuke kūpono no ʻoe:

#1 kuke me nā ʻaila paʻa

Kūʻai ʻia ka ʻaila pīkī a me nā aila mea kanu ʻē aʻe ma ke ʻano he ʻaila paʻa wela, akā maʻalahi lākou i ka oxidize i nā wela kiʻekiʻe.

Akā, koho i nā aila kuke paʻa: nā momona saturated a monounsaturated e like me ka aila niu, ka pata, ka ʻaila pama, a me ka ʻaila avocado. ʻAʻole oxidize nā lipid, a ʻono lākou.

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#2 E nīnau e pili ana i nā ʻaila ma nā hale ʻaina

Nui nā hale ʻaina, ʻoi aku hoʻi nā mea e lawelawe ana i ka meaʻai ʻano ʻAsia, hoʻohana i ka ʻaila pīnī e palai i nā meaʻai. ʻono maikaʻi.

Akā, ʻaʻole pono ka pōʻino. E nīnau inā hiki i ke kuki ke hoʻohana i ka aila kuke ʻoi aku ka maikaʻi, e like me ka ʻaila ʻoliva, pata, a i ʻole ghee.

He mea nui ka #3 i kāu ratio O6:O3

E hoʻomanaʻo e pili ana ka lakio O6:O3 kiʻekiʻe i ka nui o ka nui o ka momona. ʻO ka pōmaikaʻi, hiki iā ʻoe ke hoʻomaikaʻi i kāu ratio ma:

1. E ʻai liʻiliʻi i nā momona O6: ʻaila pīnī, ʻaila soy, ʻaila safflower, etc.
2. E ʻai hou aku i nā momona O3, i loaʻa nui i loko o ka iʻa, ka ʻaila iʻa, a me ka pipi hānai mauʻu.

ʻOiai inā ʻaʻole 1:1 kāu ratio, ʻoi aku ka maikaʻi o ka lākiō 2:1 a i ʻole 3:1 ma mua o ka hapa nui.

#4 koho i nā momona keto maikaʻi loa

Inā ʻoe ma ka ʻai ketogenic a ʻaʻole paha, he manaʻo maikaʻi e koho i nā momona olakino.

Penei ke ano o kona ano:

• ʻaila MCT.
• ʻAila niu.
• Butter.
• ʻaila pāma ʻulaʻula.
• ʻAilika Avocado.
• ʻAiʻa hua.
• ʻO ka hinuʻaila.

Ke laina lalo: Hōʻalo i ka ʻaila pīkī

He ʻono paha ka ʻaila pīkī, akā hiki mai kēlā ʻono ʻokoʻa i ke kumu kūʻai koʻikoʻi i kou olakino.

ʻO ka kuke ʻana me kēia ʻaila e hoʻoulu ai i nā lipid oxidized, nā molekala i ʻike ʻia e hoʻoulu ai i ka maʻi puʻuwai. ʻO ka ʻai ʻana i ka ʻaila pīnī, ʻo ia ka ʻai ʻana i ka linoleic acid, kahi PUFA e hoʻonui ai i kāu lakio O6:O3.

ʻO nā mea āpau i noʻonoʻo ʻia, hoʻokahi mea maopopo: hewa ka AHA e pili ana i nā momona polyunsaturated. ʻAʻole pono ia he mea nui i ka ʻai.

Akā, e koho mau i nā momona maikaʻi. Kākoʻo kēia mau momona i ka hana kaulike o nā hormones a me nā neurotransmitters, a he ʻāpana ia o ka ʻai keto olakino. Makemake ʻoe e ʻike hou aku e pili ana i ke keto? E hoʻomaka ma ʻaneʻi.

ʻIkepili Nutritional

Ka nui o ka lawelawe ʻana: 100 g

inoa	Kūlana
Net carbs	0 G
Nā momona	100 G
Pūkohu	0 G
Huina ʻaʻā	0 G
Puluniu	0 G
Kalepona	884

Puna: USDA