He mea nui ka aila kuke i ka lumi kuke. ʻO ka hoʻohana ʻana i nā aila kūpono iā ʻoe a me ke olakino o kou ʻohana ka mea nui. Ma muli o kāu ʻano kuke, nā kīʻaha āu e hana mau ai, ka meaʻai a me nā mea like. Eia kekahi, pehea ʻoe e hoʻohana ai i kāu ʻaila kuke, inā ʻoe e wela ia ma mua o kona wahi e puhi ai a ʻaʻole wela iki paha, inā ʻoe e hoʻohana i nā mea puʻupaʻa ʻē aʻe a i ʻole nā mea anu. He aha ka ʻaila kuke e hana ai iā ʻoe i kēia manawa e hana no kāu hoa a i ʻole nā lālā o kou ʻohana. Eia naʻe, hiki iā ʻoe koho i nā ʻaila ʻaila maikaʻi loa ma ka nana ana i keia mau mea:
Kiʻi: Unsplash -
Monounsaturated Fatty Acids (MUFAs)
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Polyunsaturated Fatty Acids (PUFAs)
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Lae Uhi
I kēia manawa, e nānā kākou i nā ʻaila ʻaila maikaʻi loa āu e hoʻohui ai a hoʻololi paha i kāu hana maʻamau no ka puʻuwai olakino.
ekahi. ʻAila ʻOliva
elua. ʻAila Canola
3. ʻAila ʻAvocado
ʻEhā. ʻAila ʻAilā
5. ʻAila Walnut
6. ʻAila ʻAila
7. Aila Sesame
8. Nā nīnau nīnau:
ʻAila ʻOliva
Kiʻi: Unsplash Manaʻo ʻia ʻo ia kekahi o nā ʻaila ʻaila maikaʻi loa a maikaʻi loa e hiki ke hoʻohana ʻia, manaʻoʻiʻo ka poʻe loea kuke a me nā meaʻai meaʻai. ʻO ka ʻaila ʻoliva ka mea maikaʻi loa hiki iā ʻoe ke koho. Me nā ʻano like ʻole e like me ka puʻupaʻa a me ka puʻupaʻa ʻē aʻe, ʻo ia hoʻi ʻaʻole i hoʻomaʻemaʻe ʻia lākou, no laila ke ʻano kiʻekiʻe. Loaʻa i ka ʻaila ʻoliva puʻupaʻa ka nui o nā ʻakika momona monounsaturated a me nā ʻakika momona polyunsaturated e kōkua ai i olakino naʻau olakino . ʻO ka ʻaila ʻoliva maʻamau ka haʻahaʻa haʻahaʻa o ka uahi, ʻo ia ka mea maikaʻi loa e hoʻolapalapa iā lākou ma ka wela wela.
ʻAila Canola
Kiʻi: Unsplash ʻO ka ʻaila Canola ka pā palekana loa no ka poʻe e loaʻa ana i nā maʻi puʻuwai a i ʻole cholesterol. Loaʻa ia mai ka rapeseed i loaʻa nā 'momona maikaʻi' e kū'ē i nā aila ʻē aʻe i hoʻomaʻemaʻe maikaʻi ʻia a hana ʻia. ʻAʻohe ona cholesterol a, ʻoiaʻiʻo, waiwai i nā huaora e like me E a me K. Akā, ʻo ka hapa nui nā ʻaila canola ua hoʻomaʻemaʻe loa ʻia, a no laila ke emi nei ko lākou mau meaʻai. Ma ia ʻano, ʻoi aku ka maikaʻi o ka ʻimi ʻana i nā ʻaila canola 'cold-press'. Ma ka ʻaoʻao ʻoi aku ka ʻoi aku ka nui o ka uahi a no laila, hiki ke hoʻohana ʻia i ka wela kiʻekiʻe.
ʻAila ʻAvocado
Kiʻi: Unsplash ʻAʻole maikaʻi nā ʻavokado no ka hua a me ka guacamole, ʻike ʻia nō hoʻi lākou no kā lākou ʻaila kuke. ʻO nā aila ʻavokado kekahi o nā momona momona monounsaturated kiʻekiʻe loa ma waena o nā aila kuke ʻē aʻe. ʻOiai ʻaʻohe ona ʻono o ka hua i loko o kāna ʻaila, kaulana loa ia no nā kīʻaha pono e hoʻoulu ʻia. ʻOi aku ka helu? He waiwai loa ia i ka huaora E - maikaʻi no ka ʻili, ka lauoho, ka puʻuwai a me ke olakino!
ʻAila ʻAilā
Kiʻi: Unsplash Hoʻokahi puna o ka aila sunflower he 28 pākēneka o ka ʻai ʻana o ke kanaka i kēlā me kēia lā i nā meaʻai. ʻO kēia ka mea i meaʻai nui a hoʻoikaika i ka naʻau ma ka poloka. Eia hou, waiwai i ka vitamina E, ʻaila pua lā hiki ke hoʻohana maʻalahi i ka kuke ʻana. Me kona waiwai nui o ka omega-6-fatty acids, hiki iā ia ke hōʻoia i kahi inflammatory liʻiliʻi a no laila pono e noʻonoʻo ʻia me ka hoʻololi ʻana i nā ʻāpana.
ʻAila Walnut
He haʻahaʻa ko ka ʻaila Walnut, ʻo ia hoʻi, hiki koke ia i kona piko paila, ʻo ia hoʻi, ʻaʻole hiki ke hoʻohana ʻia no ka kuke ʻana i ka wela wela. Eia nō naʻe, hiki iā ʻoe ke hoʻohana i ka ʻaila ʻaila wōnati e like me ka aila ʻaʻahu i kāu salads, pancakes a i ʻole ice creams e like me kou makemake. He a kaulike olakino ʻO ka omega-3 a me ka omega-6 fatty acids ʻo ia hoʻi he palekana a anti-inflammatory.ʻAila ʻAila
Kiʻi: 123RF Eia hou, ʻaʻole kūpono nā ʻaila flaxseed no ka kuke ʻana i ka lapalapa ahi a no laila hiki ke hoʻohana ʻia i kahi ʻē aʻe. ʻO kā lākou mau ʻano anti-inflammatory a me ka cholesterol haʻahaʻa e pili ana i ka momona momona omega-3. Hiki iā ʻoe ke hoʻohana i ka ʻaila flaxseed i ka ʻaʻahu a me kahi kuke wela haʻahaʻa.
Aila Sesame
Kiʻi: Unsplash ʻAila Sesame ʻo ia kekahi o nā aila kuke i hoʻohana nui ʻia. Kaulana ia no kona ʻono ʻono. ʻOiai waiwai i nā ʻakika momona monounsaturated a polyunsaturated, ʻaʻohe ʻano meaʻai ʻokoʻa o ka ʻaila. Ma muli o kona kiʻekiʻe o ka uahi, ʻoi aku ka maʻalahi o ka hoʻohana ʻana i nā meaʻai wela wela me ka ʻole o ka hoʻoulu ʻana i nā meaʻai i ka wela.
Nā nīnau nīnau:
Kiʻi: 123RF N. Ehia mau aila hiki ke hoohana ia no na mea ai?
TO. Ua haʻi aku ka Food Safety and Standards Authority of India (FSSAI) iā Virgin ʻAila Niu , Aila niu, Aila pulupulu, Aila Groundnut, Aila Linseed, Aila Mahua, Aila rapeseed ʻaila sinapi (Sarson ka tel), Rapeseed a i ʻole ʻaila sinapi - haʻahaʻa erucic acid, ʻaila ʻoliva, ʻaila Olive Pomace, ʻaila ʻoliva wahine, Aila ʻOliva Puʻupaʻa , Aila ʻOlive Virgin, Aila ʻoliva i hoʻomaʻemaʻe ʻia, ʻaila ʻoliva-pomace i hoʻomaʻemaʻe ʻia, ʻaila Poppyseed, ʻaila hua Safflower (berry katel), ʻaila hua Safflower (High Oleic Acid), ʻAila Taramira, ʻaila Til (Gingelly a i ʻole aila sesame), Hua Niger Aila (Sargiyakatel), Aila Soya, Aila Maise (Kina), Aila Alemona, Aila hua wai, Aila Palm, Palmolein, Aila Olima, Aila hua Sunflower e like me kekahi o na aila kuke e hiki ke ai ma waho a'e o na mea i oleloia maluna.N. No ke aha e pono ai ka ʻai ʻana i nā aila a me nā momona i kā mākou ʻai i kēlā me kēia lā?
TO. Wahi a FSSAI, he mea nui ka aila a me ka momona no ka mālama ʻana i ke olakino maikaʻi. ʻO lākou nā ʻāpana waiwai nui o ka ikehu o kā mākou meaʻai, e hāʻawi ana ma kahi o ʻeiwa kcals / g akā ʻo ka carbohydrates a me nā protein e hāʻawi wale i 4 kcal no ka gram. Hāʻawi pū lākou i nā substrates e pono ai no ka hana ʻana i nā membrane biological e like me ka phospholipids a me ka cholesterol, koʻikoʻi no ka hana ʻana i nā membrane cell e komo i ka metabolism kanaka. ʻO nā aila a me nā momona he kaʻa no nā huaora A, D, E a me K a me nā mea ʻono.N. Ehia ka nui o ka aila a kakou e ai ai?
TO. Ma Inia, ka mea ʻai i ʻōlelo ʻia ʻO ke alakaʻi o ICMR (2010) no ka nui o ka meaʻai momona he 30% o ka nui o ka ikehu i kēlā me kēia lā. 'O ia ho'i, he 30% o ka nui o ka ikehu i kela la i keia la nā kumu ʻai ʻaila a me nā momona.N. He aha ka aila ʻaila i hoʻomaʻemaʻe ʻia?
Kiʻi: Unsplash TO. ʻO ka ʻaila meaʻai hoʻomaʻemaʻe ʻia ʻo ia ka ʻaila meaʻai i loaʻa ma ka hōʻike ʻana a i ʻole ka wehe ʻana i ka solvent o nā mea lawe aila meaʻai, de-acidified me ka alkali, hoʻomaʻemaʻe kino a i ʻole ma ka hoʻomaʻemaʻe like ʻole me ka hoʻohana ʻana i nā mea hoʻoheheʻe meaʻai a me ka degumming me ka phosphoric a citric acid a me nā mea kūpono. meaʻai-ʻano enzyme; ukali ʻia e ka bleaching me ka honua adsorbent a/a i ʻole carbon activated a i ʻole ia mau mea ʻelua a deodorized me ka mahu. ʻAʻole hoʻohana ʻia nā mea hana kemika ʻē aʻe. Eia kekahi, ʻoiai ke kūʻai aku nei i ka aila ʻaila meaʻai, pono e kuhikuhi ʻia ka inoa o ka ʻaila meaʻai i hana ʻia ai ka ʻaila i hoʻomaʻemaʻe ʻia ma ka lepili o ka ipu.
N. He palekana anei ka aila i hoʻomaʻemaʻe ʻia no ke olakino?
TO. ʻAe, palekana nā aila i hoʻomaʻemaʻe ʻia e like me nā kūlana FSSAI no ke olakino. Hoʻonui ka hoʻomaʻemaʻe i ka paʻa o ka mālama ʻana. Eia nō naʻe, ʻoi aku ka maikaʻi o ka ʻimi ʻana i nā ʻaila ʻaila puʻupaʻa a i ʻole nā ʻaila hoʻomaʻamaʻa puʻupaʻa ma kahi e hiki ai no kahi kumukānāwai waiwai nui o nā ʻaila.Heluhelu pū hoʻi: #IForImmunity - Hoʻonui i kou palekana me ka niu
