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Mālama ka ʻaila kuke i kahi ʻāpana hoʻohui i loko o nā ʻano ʻano like ʻole o nā hana culinary a kōkua ia e hoʻopuka i kahi ʻono ʻokoʻa a me nā ʻano o nā meaʻai. Mai ka palai ʻana, ka palai ʻana i ka hoʻomoʻa ʻana a me ka hoʻomoʻa ʻana, hana nui ka aila kuke i nā ʻano kuke kuke.
He mea nui ka aila kuke i ka meaʻai kanaka pū kekahi. He kumu maikaʻi lākou o nā hui waikawa momona i hana nui i ka pale ʻana i nā maʻi, paipai i ka hana o ka lolo, kōkua i ka ulu a me ka hoʻomohala ʻana o ka embryo kanaka a pale i ka huhū [1] .
Hoʻokaʻawale ʻia nā momi momona i ʻehā mau māhua i māʻona (SFA), monounsaturated (MUFA), polyunsaturated (PUFA) a me nā trans trans. Loaʻa kēia mau waikawa momona i nā aila mea kanu [elua] .
Loaʻa nā aila mea kanu mai nā kumuwaiwai a me kēia mau mea e pili ana i ka peanut, canola, soybean, sunflower, sesame, grapeseed, ʻoliva, pāma, niu, kulina a me ka aila avocado, e inoa i kekahi. [1] . ʻO kekahi o kēia mau aila kuke kuke kiʻekiʻe i ka momona momona e pono ai e hoʻopau i ke kaulike.
No laila, ʻo nā aila kuke e olakino? Aia ia i ke ʻano o ka kuke ʻana āu e hana nei, ka lae uahi o ka ʻaila kuke a me ka momona momona i loko o ka aila kuke.
ʻO ka lae uahi ke ana wela o ka ʻaila a puhipuhi. ʻO nā aila me kahi wahi uahi ʻoi aku ka maikaʻi no ka palai hohonu ʻana, ʻoiai nā aila me ka uahi haʻahaʻa ma lalo o 200 kekelē Celsius kūpono no ka palai palai [elua] . ʻO nā aila hoʻomehana hou i hala i kā lākou puhi uahi e nalo i kona ʻono a manaʻo ʻia he mea hōʻino i ke olakino.
E heluhelu ma aneʻi e ʻike i nā aila kuke e maikaʻi no kou olakino a ʻo nā mea hea e hoʻopau ʻia i ka hoʻohaʻahaʻa.
Aila kuke maikaʻi loa no ke olakino
1. ʻO kaʻaila ʻoliva
ʻO ka aila ʻoliva kahi mea nui i ka meaʻai Mediterranean. He kiʻekiʻe ia i nā hui phenolic a loaʻa ma kahi o 72.961 g monounsaturated fatty acid, 13.808g saturated fatty acid a me 10.523 g polyunsaturated fatty acid [3] .
ʻO ka ʻai ʻana o ka aila ʻoliva, ʻoi aku ka nui o ka aila ʻoliva puʻupaʻa hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka maʻi o ka puʻuwai a me ka make ʻana i ka poʻe iʻoi aku ka kiʻekiʻe o ka maʻi puʻuwai. [4] .
• Aia kahi aila ʻoliva extra-puʻupaʻa i kahi uahi o 191 kekelē Celsius, hiki ke hoʻohana ʻia no ka palai palai.
2. ʻO ka aila hua Sesame
Wahi a kahi noiʻi, loaʻa i nā ʻanoʻano sesame 50 a 60 kenetene o ka aila i piha me nā poly fataturated fatty acid, nā antioxidants, sesamin, sesamolin a me nā homologue tocopherol. ʻO nā waikawa momona i loaʻa i ka aila sesame 35-50 pakeneka o ka linoleic acid, 35-50 pākēneka o ka oleic acid, me nā liʻiliʻi o 7-12 keneta o ka palmitic acid a me 3.5-6 pakeneka o ka stearic acid a me ka trace wale nō ka nui o nā waikawa linolenic [5] .
He kiʻekiʻe nā aila Sesame i nā meaola a me nā antioxidant. ʻIke ʻia ia he antihypertensive a me nā anticarcinogenic waiwai [6] . Hiki i kaʻai ʻana o ka aila sesame ke hoʻoliʻiliʻi i ka hoʻoliʻiliʻi waikawa momona i ke akepaʻa a hoʻoliʻiliʻi i nā pae kolesterol.
• Hoʻohana ʻia ka ʻaila Sesame no ka wili ʻana i ka hohonu. ʻO ka aila sesame i hoʻomaʻemaʻe ʻia kahi kiʻekiʻe o ka uahi ma mua o ka aila sesame i hoʻomaʻemaʻe ʻole ʻia.
3. ʻAilā Sunflower
He ʻaʻala kūpaʻa ka ʻaila Sunflower a māmā i ke kala. 100 g aila pua ʻaila i loaʻa iā 19.5 g monounsaturated fatty acid, 65.7 g polyunsaturated fatty acid a me 10.3 g saturated fatty acid [7] .
Hiki i ka ʻaila Sunflower ke kōkua i ka hoʻohaʻahaʻa ʻana i ka nui o ke kō a me ka LDL (ʻino) pae kolesterol a hoʻonui i ka HDL cholesterol, e like me kahi noiʻi [8] .
• He wahi uahi kiʻekiʻe kā Sunflower a hoʻohana pinepine ʻia i ka kuke wela wela.
4. ʻAilana soya
Aia i loko o ka aila soya he 7 a 10 pakeneka palmitic acid, 2 a 5 pakeneka stearic acid, 1 a 3 pakeneka waikawa arachidic, 22 a 30 pākēneka oleic acid, 50 a 60 pākēneka linoleic acid, a 5 a 9 pākēneka linolenic acid . Kiʻekiʻe ka aila soya i nā polyunsaturated fatty acid i hiki ke kōkua i ka hōʻemi ʻana i nā pae kolesterol serum, a laila e hoʻoliʻiliʻi ana i ka makaʻu o ka maʻi maʻi ʻōpū. [9] .
• Aia kahi aahi kiki kiki kiki kiki kiki ke kumu no ka palai hohonu ʻana.
ka hoʻohālikelike maikaʻi loa no ka wahine libra
5. ʻAilā safflower
100 g kaʻaila safflower he 7.14 g momona momona, 78.57 g monounsaturated momona a 14.29 g momona polyunsaturated [10] .
Ua hōʻike ʻia kahi noiʻi i hōʻike ʻia ma hope o ka menopausal wahine obese me ka maʻi diabetes type 2 he hōʻemi koʻikoʻi o ka mumū, lipids koko a me nā kō kō ma hope o ka ʻai ʻana i 8 g o ka aila safffower i kēlā me kēia lā. [umikumākahi] .
• He wahi uahi kiʻekiʻe ka aila hoʻomālamalama i manaʻo ʻia he maikaʻi no ka kuke wela wela.
6. ʻAilika Avocado
Loaʻa i ka aila Avocado he 16.4 pakeneka momona momona nā waiū, 67.8 keneta monounsaturated fatty acid a me 15.2 pakeneka o nā polyunsaturated fatty acid.
Ua hōʻike ʻia kahi noiʻi ua 13 mau mākua olakino e noho mau ana i ka papaʻai hypercaloric a me hyperlipidic i panai ʻia ka waiūpaka me ka aila avocado no ʻeono mau lā, a ʻo ia ka hopena i hoʻomaikaʻi maikaʻi ʻia ka insulin, ke kō a me nā kō, nā koleke kolu, nā kolamu LDL a me nā pae triglycerides. [12] .
• He wahi uahi kiʻekiʻe kā ka ʻAilika a hiki ke hoʻohana ʻia i ka hana ʻana i ka pala, ka ʻānai ʻana, ka hoʻomoʻa ʻana a me ke kai ʻana.
7. ʻAilana pīni
Loaʻa i ka ʻaila peanut kahi ʻono nutty a me ka pilau. Hoʻohana pinepine ʻia ka aila peanut i nā kuke Kina, ʻAsia Hema a me ʻAsia Hema. 100 g aila pī aila i loko o 16.9 g momona momona, 46.2 g monounsaturated momona a me 32 g polyunsaturated momona [13] .
ʻAi momona ka aila peanut i nā phytosterols e kāohi i ka lawe ʻia ʻana o ke kolesterol mai ka papaʻai, hoʻohaʻahaʻa haʻahaʻa a hoʻōki i ka ulu ʻana o ka akemāmā, ʻōpū, ovarian, kolona, umauma a me nā maʻi ʻaʻai prostate [14] .
• He wahi uahi kiʻekiʻe kona o 229.4 kekelē Celsius i kūpono no nā meaʻai palai hohonu.
8. ʻAila Canola
100 g kaʻaila kanola i loaʻa iā 7.14 g momona momona, 64.29 g momona momona a me 28.57 g momona polyunsaturated [umikumālima] . Ua hōʻike ʻia kahi noiʻi hiki i ka aila canola ke hoʻohaʻahaʻa nui i nā kolukala a me LDL kolesterol āpau, e hoʻonui i ka wikamina E a hoʻomaikaʻi i ka ʻike o ka insulin ma mua o nā kumu momona momona. [16] .
• He wahi uahi kiʻekiʻe kā kā Canola aila, kahi kūpono no ke kuke wela wela.
Puna kiʻi: Healthline
9. ʻO kaʻaila kulina
ʻO ka aila kānana i hoʻomaʻemaʻe ʻia he 59 pakeneka o nā momona polyunsaturated, 24 pakeneka momona monounsaturated a me 13 keneta momona momona. He kiʻekiʻe ia i ka wikamina E e pale iā ia mai ka rancidity oxidative. Loaʻa i ka ʻaila Corn ka nui o ka waikawa linoleic, kahi acid fatty polyunsaturated e hoʻonui ai i ke olakino o ka ʻili a kōkua i ka hana kūpono o nā membrane cell a me ka ʻōnaehana pale Hiki i ka ʻai ʻana o ka ʻaila kulina ke kōkua i ka hoʻohaʻahaʻa ʻana i ka LDL kolamu ma muli o ke kū ʻana o nā waikawa momona polyunsaturated [17] .
• He wahi uahi kiʻekiʻe kā ka ʻaila kolo a hiki ke hoʻohana ʻia no ka palai hohonu ʻana.
Puna kiʻi: hfimarketplace
ʻAila ʻaila kuke e hoʻopau ai i ka hoʻohaʻahaʻa
1. ʻO kaʻaila niu
Hoʻohana ʻia ka aila niu ma ke ʻano he ʻaila ʻai i ka ʻoihana meaʻai a aia kekahi mau loiloi i ka hoʻohana ʻia ʻana o ka aila niu no ka kuke ʻana. Hōʻike kahi haʻawina e kūpaʻa ka aila niu i ka hoʻowali a me ka polymerization, a lilo ia i aila kūpono no ke kuke ʻana. ʻO ka aila niu i hoʻomaʻemaʻe ʻole ʻia kahi wahi puhipaka haʻahaʻa o 177 kekelē Celsius ʻo ia hoʻi he kūpono ia no ka palai palai ʻana o ka hoʻohana hoʻokahi.
pehea e pale ai i ka hina lauoho
Kiʻekiʻe ka aila niu i ka momona momona a ma kahi o 92 pākēneka a pono e hoʻopau ʻia kēia ʻano momona a momona ma ke akahai e like me nā noiʻi ʻana [18] , [19] , [iwakālua] .
Ua mālama ʻia kahi noiʻi ʻē aʻe i nā mea komo ola olakino he 32 i hoʻopau i ka 15 ml o ka aila niu puʻupaʻa i kēlā me kēia lā no ʻewalu mau pule e pili ana i ka piʻi kiʻekiʻe o ka HDL kolesterol. Eia nō naʻe, koi ʻia nā noiʻi hou i waena o nā mea maʻi me nā pae haʻahaʻa o HDL kolesterol e pono e hoʻonui i kā lākou HDL kolamu pae [iwakāluakumakahi] .
2. ʻAilā pāma
Wahi a ka American Heart Association, kiʻekiʻe ka ʻaila niu i ka momona momona. [22] kahi e hoʻopau ʻia ai i ka hoʻohaʻahaʻa. 100 g aila niu i loko o 49.3 g momona momona, 37 g momona momona a me 9.3 g momona polyunsaturated [2. 3] .
ʻ Tipslelo aʻoaʻo no ka hoʻohana ʻana i nā aila kuke
• Hōʻalo i nā aila kuke e kuni ma luna o kāna kiko uahi.
• Mai hoʻohana i ka aila kuke e ʻala maikaʻi ʻole.
• Mai hoʻohana hou a hoʻohana hou i ka ʻaila kuke.
• Kūʻai i ka aila kuke a mālama iā lākou i kahi pouli, anuanu.
Hoʻopau...
Wahi a ka American Heart Association, e hoʻololi i nā momona maikaʻi ʻole e like me ka momona momona me nā momona momona e like me nā momona monounsaturated a polyunsaturated no ka mea maikaʻi i kou puʻuwai. No laila, koho i nā aila kuke olakino no ka hoʻomākaukau ʻana i ka meaʻai e like me ka safflower, sunflower, peanut, avocado a me ka aila ʻoliva. E hoʻopau i ka aila niu a me ka aila niu i ka hoʻohaʻahaʻa ʻoiai kiʻekiʻe lākou i nā momona momona.
