Mea moni e uiga i gaʻoa e le mafaamatalaina

Monounsaturated fat o se ituaiga o meaʻai gaʻo. O se tasi o gaʻo maloloina, faʻatasi ai ma gaʻoa polyunsaturated. O gaʻo monounsaturated e liu suavai i le vevela o le potu, ae amata ona faʻamaʻaʻa pe a malulu.

O gaʻo lololo ma gaʻo lololo e mautu i le vevela o le potu. O gaʻo le maloloina e mafai ona faʻateleina ai lou ono maua i faʻamaʻi fatu ma isi faʻafitauli tau soifua maloloina.

O gaʻo monounsaturated e maua i meaʻai, pei o nati, avoka, ma fualaʻau gaʻo. Aai feololo aofaʻiga o gaʻoa e leai se aoga (ma polyunsaturated) gaʻo e sui a i le gaʻo ma gaʻo lololo e mafai ona aoga i lou soifua maloloina.

O gaʻo monounsaturated e lelei mo lou soifua maloloina i le tele o auala:

• E mafai ona latou fesoasoani e tuʻuina i lalo lou tulaga ole LDL (leaga) cholesterol. Cholesterol o se vaivai, waxy vailaʻau e mafai ona mafua ai poloka, pe poloka, alatoto (alatoto toto). O le faʻamaulalo o lau tulaga LDL e faʻaititia ai lou lamatiaga mo faʻamaʻi fatu ma le papala.
• O gaʻo monounsaturated e fesoasoani e atiaʻe ma faʻamalosia ou sela.

E manaʻomia e lou tino ni gaʻo mo le malosi ma isi gaioiga. O gaʻo monounsaturated o se filifiliga maloloina.

E fia e tatau ona e mauaina i aso uma? Nei o fautuaga mai le 2015-2020 Meaʻai Taʻiala mo tagata Amerika:

• Taulaʻi mo le mauaina e le sili atu i le 10% o lau aofaʻi o kalori i aso uma mai gaʻo totoa (maua i mumu aano, pata, sisi, ma gaʻo susu atoa) ma gaʻo trans (maua i gaosi meaai). Mo se taumafataga e 2000 kalori, o lona aofaʻi e 140 i le 200 kalori, poʻo le 16 i le 22 kalama i le aso.
• Taofi le aofaʻi gaʻo taumafaina ia le sili atu i le 25% i le 30% o au kalori i aso uma. E aofia ai gaʻoa faʻapitoa ma faʻatupuina gaʻo.

O le taumafa i gaʻo maloloina e lelei mo lou soifua maloloina. Ae o le 'ai tele gaʻo e mafai ona taitai atu ai i le maua mamafa. O gaʻo uma e aofia ai 9 kalori i le kalama o gaʻo. E sili atu ma le faʻalua ile aofaʻi o loʻo maua ile gaʻo ma le polotini.

E le lava le faʻaopopoina o meaʻai e maualuga i gaʻo e le faʻatupuina i se taumafataga e tumu i meaʻai le lelei ma gaʻo. Nai lo lena, suia gaʻo lololo pe gaʻo i gaʻo maloloina, unsaturated gaʻo.

Meaʻai afifi uma e iai le igoa faʻapitoa e aofia ai mea lololo. O le faitauina o igoa o meaʻai e mafai ona fesoasoani ia te oe e tusia ai le tele o le gaʻo e te 'aʻai.

• Siaki le aofaʻi gaʻo i le tasi tautua. Ia mautinoa e faʻaopoopo i luga le numera o tautua o le a e 'aʻai ai i le taimi e tasi.
• Vaʻai totoʻa i le aofaʻi o gaʻo totoa ma gaʻo trans i se tautua. O le malologa o unsaturated gaʻo. O nisi igoa o le a lisiina le monounsaturated gaʻo mea, nisi o le a leai.
• Ia mautinoa o le tele o au gaʻo o aso uma e sau mai i mea e faʻatupuina e le faʻatumuina ma faʻateleina i le tino.
• Ole tele o faleʻaiga meaʻai vave e avatua foʻi faʻamatalaga taumafa i luga oa latou menusisi. Afai e te le vaʻaia o lafoina, fesili i lau 'auʻauna. Oe ono mafai ona maua i luga o le 'upega tafaʻilagi' upega tafaʻilagi.

Ole tele o meaʻai e iai tuʻufaʻatasiga o ituaiga gaʻo uma. O nisi e sili atu le maualuga o gaʻo maloloina nai lo isi. Meaʻai ma suauʻu ma aofaʻi maualuga o gaʻoa e leai ni tino e aofia ai:

• Nati
• Avocado
• Suauʻu Canola
• Suauʻu Olive
• Suauʻu Safflower (maualuga oleic)
• Suauʻu susulu
• Suauʻu pinati ma pata
• Suauʻu sesame

Ina ia maua le penefiti soifua maloloina, oe manaʻomia le sui gaʻo le maloloina i gaʻo maloloina. O nisi nei o aitia:

• Ai nati ae le o kuki mo se meaai mama. Tau lava ia e mautinoa e teu laʻititi lau vaega, ona o nati e maualuga i kalori.
• Faʻaopopo le avoka i salati ma sanuisi.
• Sui le pata ma gaʻo malo i le olive poʻo le canola oil.

Monounsaturated gaʻoa oona; MUFA; Oleic acid; Cholesterol - monounsaturated gaʻo; Atherosclerosis - monounsaturated gaʻoa; Faʻaʻaʻa o alatoto - gaʻoa lemu monounsaturated; Hyperlipidemia - gaʻoa toto e toʻatasi; Hypercholesterolemia - gaʻoa faʻapitoa; Faʻamaʻi o le alatoto e maua i le alatoto - gaʻo totoina; Fatu fatu - monounsaturated gaʻo; Faamaʻi alatoto peripheral - monounsaturated gaʻo; PAD - monounsaturated gaʻo; Taia - monounsaturated gaʻo; CAD - gaʻo totoʻa; Loto soifua maloloina meaʻai - monounsaturated gaʻo

Grundy SM, Stone NJ, Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Faʻasinoala i luga o le faʻatautaia o le toto suka: o se lipoti a le American College of Cardiology / American Heart Association Task Force on Clinical Practice Guide. . J Am Coll Cardiol. 2019; 73 (24): e285-e350. PMID: 30423393 pubmed.ncbi.nlm.nih.gov/30423393/.

Hensrud DD, Heimburger DC. Nutrition's interface ma le soifua maloloina ma faʻamaʻi. I totonu: Goldman L, Schafer AI, eds. Faʻafomaʻi Goldman-Cecil. 26th lomiga. Filatelefia, PA: Elsevier; 2020: chap 202.

Mozaffarian D. Meaʻai paleni ma faʻamaʻi fatu ma faʻamaʻi. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: O Se Tusitusiga o Faʻafomaʻi Cardiovascular. 11th lomiga. Filatelefia, PA: Elsevier; 2019: chap 49.

US Matagaluega o le Soifua Maloloina ma Tagata Auaunaga; US Matagaluega o Faʻatoʻaga. 2015 - 2020 Taʻiala Meaʻai mo Amerika. Lomiga lona 8. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Faʻafouina Tesema 2015. Avanoa ia Iulai 2, 2020.

• Meaʻai gaʻo
• Faʻafefea ona tuʻu i lalo Cholesterol ma Diet