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Ua lohe paha ʻoe i ka hapa nui o ka poʻe e ʻōlelo nei he maikaʻi ʻole nā ​​momona no ke olakino a ʻoi loa hoʻi inā ʻoe i ka papa hana hoʻēmi kino. ʻO ka hapa nui o nā aila kuke i loko o ka momona e hoʻohui i ka loaʻa kaumaha no laila he nui ka poʻe e hōʻole i ka hoʻohui ʻana i kēlā mau aila i kā lākou papaʻai.

Eia nō naʻe, aia kekahi mau aila kuke olakino olakino e like me ka aila ʻoliva ʻaʻole loa e hoʻohui i nā calorie ma muli o ka nui o kāu hoʻohui ʻana i kāu ipu punahele. ʻO nā aila kuke maikaʻi ʻē aʻe no ka pohō kaupaona ʻana ka raiki ʻaʻole maikaʻi wale no ka momona momona akā kōkua pū kekahi i ka hoʻoikaika ʻana i ka pale. ʻO kaʻaila Canola pū kekahi kahi koho maikaʻi no ka pohō kaumaha a no ka puʻuwai olakino.

ʻO kēia mau aila kuke maikaʻi loa no ka lilo ʻana o ka paona hiki ke hoʻopau ʻia i kēlā me kēia ʻano. ʻOiai inā ʻoe e hoʻohana i kēia mau aila kuke olakino no ka palai ʻana e hoʻomau ia i ke olakino a ʻaʻole e hoʻohui i nā calorie.

Eia he ʻehiku aila kuke maikaʻi loa no ka pohō kaumaha, e nānā:

ʻAilā Kāniu

ʻO ke kumu o ka ʻaila niu kā mākou koho mua wale no ka mea olakino kēia aila no ka kuke ʻana i nā India. Kōkua ia i ka hoʻohaʻahaʻa ʻana i ke kōkōkō, pale i ka maʻi, hoʻonui i ka ikaika a hoʻoikaika a ikaika hoʻi i kekahi.

Aila Olive

ʻO ka aila kuke maikaʻi loa no ka pohō kaumaha o ka aila ʻoliva. Inā ʻoi aku ka nui o ka wahine puʻupaʻa a hoʻomaʻemaʻe ʻia, loaʻa kēia aila i ka 78 pākēneka momona momona a me ka 14 pakeneka momona momona. Maikaʻi loa ka aila ʻoliva no ka puʻuwai a no nā diabetic kekahi.

ʻAilā Canola

Maikaʻi ka aila Canola no ka pohō kaumaha ʻoiai he kumu nui ia o nā waikawa momona pono e like me ka acidole lineoleic (omega-6) a me ka alpha linolenic acid (omega-3). Kōkua kēia mau acid i ka puhi ʻana i ka momona a mālama pono iā ʻoe a olakino hoʻi.

ʻO kaʻaila Nut & Seed

Hāʻawi kekahi mau aila nut a me nā hua aila i nā nui o nā momona monounsaturated. Loaʻa i ka aila pua Sunflower he 79 pākēneka momona momona a me 14 pākēneka momona momona, a me ka aila ʻalemona he 65 pākēneka momona monounsaturated a me 7 pākēneka momona momona. No laila e manaʻo ʻia kēia mau mea ʻoi aku ka maikaʻi o nā aila kuke olakino no ka pohō kaumaha.

Aila Laiki

ʻO ka aila kakani raiki ka aila kuke olakino olakino loa no ka pohō o ke kaumaha ma muli o ka loaʻa ʻana o hoʻokahi mau mea ʻona i kahi haʻahaʻa. Hāʻawi ka Starch i ka ikehu o ke kino a hoʻohana ʻia kēia ikehu i ke kōkua ʻana me ka pohō kaumaha.

ʻAilana Pīhī

ʻAʻole nui ka poʻe makemake i ka aila pī. Akā he kumu waiwai ia i ka ikehu a laila kōkua i ka pohō wikiwiki. ʻO ia ke koho koho ʻoi loa no ka hana ʻana i ka miki māmā a i ʻole no ka hana ʻana i nā sausa e pono ai ka ʻono nutty.

ʻAilā Sunflower

Makemake nā Indians i ka ʻono o ka aila sunflower ke kumu he koho olakino ia no ka kuke ʻana. He kumu maikaʻi ka aila Sunflower ʻo Wikamina E a loaʻa pū kekahi i nā momona momona ʻole.

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