Meaʻai aoga i le gaʻo

Anotusi

• Fautuaina aofaʻiga i le aso
• Aofai o gaʻo i meaʻai
• Punavai autu o Unsaturated Fat (Lelei)
• Punavai autu o gaʻo saturated (leaga)
• Trans Fat (Leaga)

O mafuaʻaga autu o gaʻo lelei i meaʻai o iʻa ma meaʻai e tutupu mai i laʻau, pei o olive, suauʻu olive ma le avoka. I le faʻaopopoga i le faʻaavanoaina o le malosi ma le puipuia o le fatu, o nei meaʻai o loʻo avea ma puna o vitamini A, D, E ma le K, taua mo le puipuia o faʻafitauli pei o le tauaso, osteoporosis ma le alu toto.

Peitaʻi, o gaʻo manu poʻo gaʻo hydrogenated, e pei o meaola o loʻo i ai i aano o manu, meaʻai mumu ma aisa kulimi, e leaga mo le soifua maloloina aua e mauoa i gaʻo gaʻo poʻo gafa, e fiafia i le faʻatupulaia o le kolisi ma foliga mai o le atherosclerosis.

Fautuaina aofaʻiga i le aso

Ole aofaʻi fautuaina ole gaʻo e tatau ona faʻaalu ile aso ole 30% o le aofaʻi o kalori i aso uma, ae naʻo le 2% e mafai ona avea ma gaʻo trans ma le maualuga o le 8% gaʻo gaʻo, aua e afaina ai le soifua maloloina.

Mo se faʻataʻitaʻiga, o se tagata matua soifua maloloina e lava lona mamafa e manaʻomia le taumafaina e tusa ma le 2000 kcal i le aso, ma le tusa ma le 30% o lena malosiaga e sau mai gaʻo, lea e maua ai le 600 kcal. A o le 1 g o le gaʻo ua i ai le 9 kcal, ia oʻo atu i le 600 kcal tasi e tatau ona faʻaumatia e tusa ma le 66.7 g o gaʻo.

Peitai, o lenei aofaʻi e tatau ona vaevaeina pei ona taua i lalo:

• Trans gaʻo(oo atu i le 1%): 20 kcal = 2 g, lea o le a ausia ma le taumafaina o le 4 fasi pizza aisa;
• Gaʻo lololo (e oʻo atu i le 8%): 160 kcal = 17.7 g, lea e mafai ona maua i le 225 g o steak steak;
• Le gaʻo le gaʻo (21%): 420 kcal = 46.7 g, lea e mafai ona ausia i le 4.5 sipuni tele o le sili atu o taupou olive olive.

O le mea lea, ua iloa e mafai ona faigofie ona sili atu i le faʻataʻitaʻiga o gaʻo i meaʻai, e manaʻomia le faʻaeteete ina ia o le autu faʻaaogaina o lelei gaʻo.

Aofai o gaʻo i meaʻai

O le laulau i lalo atu o loʻo faʻaalia ai le aofaʻiga o gaʻo i meaʻai autu o loʻo tamaoaiga i lenei mea lelei.

I se faʻaopopoga i nei mea masani meaʻai, o le tele o meaʻai gaosi tino e aofia ai le tele gaʻo gaʻo, ma ia iloa tonu le aofaʻi o gaʻo, e tatau ona e faitauina faʻailoga ma faʻailoa le taua o loʻo aliali mai i lipids.

Punavai autu o Unsaturated Fat (Lelei)

O gaʻo le faʻatumuina e lelei mo le soifua maloloina, ma e masani ona maua i meaʻai o laʻau e pei o le olive oil, soybean, sunflower poʻo le canola oil, chestnuts, walnuts, almonds, flaxseed, chia poʻo le avocado. E le gata i lea, o loʻo iai foʻi latou i iʻa ole sami, pei ole samani, tuna ma sardine.

Lenei kulupu aofia ai monounsaturated, polyunsaturated ma omega-3 gaʻo, e fesoasoani puipuia faʻamaʻi fatu, faaleleia sela fausiaina ma fesoasoani mitiia vaitamini A, D, E ma K i le manava. Faitau atili i le: Lelei gaʻo mo le fatu.

Punavai autu o gaʻo saturated (leaga)

O le lololo lololo o se ituaiga gaʻo leaga e masani ona maua i meaʻai mai manu, pei o mumu mumu, puaa, gaʻo, susu ma sisi. I se faʻaopopoga, o loʻo iai foʻi i le anoanoaʻi o oloa gaosi oloa ua sauni mo le taumafaina, e pei o mea momipi, hamburger, lasagna ma sosi.

O lenei ituaiga gaʻo e faʻateleina ai le toto ma faʻaputuputu i totonu o ala o le toto, e mafua ai ona poloka le uaua ma faʻateleina ai le aʻafia o faʻafitauli i le fatu e pei o le atherosclerosis ma le afaina o le tino.

Trans Fat (Leaga)

Trans fat o le ituaiga sili ona leaga o gaʻo, ona o le aʻafiaga o le faʻateleina o le leaga o kolesterol ma tuʻuina i lalo le lelei kolisi i le tino, matua faʻateleina le aʻafiaga o le fatu fatu faʻafitauli ma kanesa.

O loʻo iai i meaʻai gaosi oloa o loʻo iai hydrogenated fat fat o se mea e fai, pei o potoi keke ua maeʻa faia, faʻapipiʻi kuki, margarine, afifiina o meaʻai, aisa kulimi, meaʻai vave, lasagna malo, aisa moa ma popukoni Pipi.

Vaai i isi mea aoga i le:

• Karbohidate-mauʻoa meaʻai
• Meaʻai e tele le polotini