Pane: ʻAʻole. ʻAʻole keto ka ʻaila pīkī. He momona i hana ʻia e hiki ke hōʻino i kou olakino. Akā, ʻoi aku ka maikaʻi, aia kekahi mau koho ʻē aʻe i keto-friendly.
- 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:
- 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 ).
- 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.
- 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 ).
He ʻaila ʻo Keto Canola, ʻAla Rapeseed a i ʻole ʻAila ʻAla?
Pane: ʻO Canola, rapeseed a i ʻole rapeseed oil kahi momona i hana ʻia e hiki ke hōʻeha i kou olakino. a no laila ʻaʻole kūpono keto, akā ...
ʻO ka ʻaila soy Keto?
Pane: ʻO ka ʻaila soy he momona i hana ʻia e hiki ke hōʻeha i kou olakino. ʻAʻole kūpono ka ʻaila soy keto, akā he nui nā mea ʻē aʻe ...
ʻO ka ʻaila Sunflower Keto?
Pane: ʻO ka ʻaila Sunflower kahi momona i hana nui ʻia e hiki ke hōʻeha i kou olakino. ʻAʻole kūpono ka ʻaila Sunflower i ke keto, akā he nui nā mea olakino olakino.…
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.
ʻO keto ʻaila ʻAvocado?
Pane: Me ka 0 g o nā kalapona ʻupena, kūpono piha ka aila avocado me kāu ʻai ketogenic. ʻO ka ʻaila avocado kahi ʻaila super versatile a maoli ...
ʻO ka ʻaila niu ʻo Keto?
Pane: He kūpono loa ka ʻaila niu puʻupaʻa me kāu ʻai keto. A hiki iā ʻoe ke lawe i kāu meaʻai a hoʻohana iā ia e palai me ka pilikia ʻole. He nui…
ʻO ka ʻaila ʻoliva keto?
Pane: ʻO ka ʻaila ʻoliva ka ʻaila keto kūpono a maikaʻi loa ma laila. ʻO ka ʻaila ʻoliva kekahi o nā aila kuke ...
ʻO ka ʻaila Pāma Keto?
Pane: ʻAʻole ka ʻaila pāma a he ʻaila keto maikaʻi no ka palai hohonu. Inā makemake ʻoe e ʻoliʻoli i ka iʻa palai maikaʻi a i ʻole ka moa a pau ...
#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:
- E ʻai liʻiliʻi i nā momona O6: ʻaila pīnī, ʻaila soy, ʻaila safflower, etc.
- 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:
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