He maikaʻi maoli anei ka ʻaila iʻa no ke kino? E ʻike pono kākou!

Ua ʻike paha ʻoe i nā hoʻolaha no nā pila "Fish Oil" ma ke kīwī, ma nā nūpepa, a i ʻole ma nā pāpili kaiapili, ʻeā? ʻŌlelo lākou i nā mea he nui e like me he mea maikaʻi ia no ka puʻuwai, kōkua i ka hana o ka lolo, a hoʻomaikaʻi i ka ʻike maka. No laila he aha ka ʻoiaʻiʻo ma kēia moʻolelo? Ua like anei ka maikaʻi me ka ʻōlelo a nā mea a pau? Pono maoli anei kākou e lawe? I kēia lā, e kamaʻilio kākou e pili ana i kēia ʻaila iʻa, ʻo ia hoʻi, ka ʻaila iʻa, ma ke ʻano maʻalahi a maopopo.

ʻO ka mea mua, e nānā kākou, he aha ka ʻaila iʻa?

I ka ʻōlelo maʻalahi, ʻo ka ʻaila iʻa he ʻaila i unuhi ʻia mai nā ʻiʻo o ka iʻa ʻaila e like me ka sālemona, ka tuna, ka herring, a me ka mackerel. Hana ʻia ia ma ka hoʻolapalapa pono ʻana i ka iʻa, kaomi ʻana, a hoʻokaʻawale i ka ʻaila mai ka wai e puka mai ana mai loko mai.

Hoʻomaka ka moʻolelo o kēia ʻaila iʻa ma kahi o 50 mau makahiki i hala. Ua ʻike kekahi hui o nā kānaka ʻepekema ma Denemaka he haʻahaʻa loa ka nui o ka maʻi puʻuwai o kekahi poʻe Inuit e noho ana ma ka ʻāina Arctic. I ko lākou ʻimi ʻana i ke kumu o kēia, ua ʻike lākou ʻo ke kumu nui o kēia, ʻo ia ka iʻa ʻaila i kā lākou ʻai. No ka mea, ua waiwai kēia mau iʻa i nā waikawa momona omega-3 , kahi meaʻai koʻikoʻi no ko mākou kino.

Ua hōʻoia ʻia e ka noiʻi he mea maikaʻi loa ka omega-3 no ko kākou puʻuwai a me nā kīʻaha koko. No laila, ʻo ka ʻaila iʻa kekahi kumu o kēia mau omega-3 waiwai nui.

E ʻeli hohonu kākou: He aha ka Omega-3?

ʻO ka Omega-3 kahi ʻano momona polyunsaturated i loaʻa i kekahi mau meaʻai. He mea nui kēia no ko mākou kino. Eia naʻe, ʻaʻole hiki i ko mākou kino ke hana iā lākou iho. No laila, pono mākou e loaʻa iā lākou mai nā meaʻai a mākou e ʻai ai.

ʻO kekahi o nā pono nui o Omega-3:

• Kōkua i ka hoʻemi ʻana i ke kiʻekiʻe o ka cholesterol maikaʻi ʻole i loko o ke koko.
• Hiki iā ia ke hōʻemi i ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka hahau.
• He mea nui no ka ulu olakino o nā maka a me ka lolo.
• He mea nui nā māmā no ka hana o ka ʻōnaehana pale a me ka ʻōnaehana endocrine.

ʻEkolu mau ʻano nui o ka omega-3.

1. DHA (ʻakika Docosahexaenoic): Nui kēia i ka ʻaila iʻa.

2. EPA (ʻakika Eicosapentaenoic): Nui nō hoʻi kēia i ka ʻaila iʻa.

3. ALA (Alpha-linolenic acid): Loaʻa i nā mea kanu e like me nā flaxseeds, nā chia seeds, a me nā soybeans, hiki ke hoʻololi ʻia ʻo ALA i DHA a me EPA ma nā ʻāpana liʻiliʻi e ko mākou kino.

ʻEhia ka nui o ka omega-3 e pono ai iā mākou i kēlā me kēia lā?

ʻO ka nui o ka omega-3 (e like me ALA) e pono ai i kēlā me kēia lā e loli ma muli o ka makahiki a me ke kāne.

He aha nā meaʻai i waiwai i ka omega-3?

• Iʻa ʻaila: kamona, tuna, mackerel, herring, sardines
• Nā Meaʻai Kai: Pāpaʻi, ʻōpae, ʻōpae
• Nā kumu mea kanu: Nā hua flaxseed a me ka ʻaila flaxseed, nā hua Chia, nā soybeans a me ka ʻaila soybean, ka ʻaila canola, nā walnuts ʻeleʻele

Pono ʻoe e hopohopo e pili ana i ka mercury i ka wā e ʻai ana i ka iʻa?

He pilikia kēia no nā kānaka he nui. Hiki i kekahi mau iʻa nui ke loaʻa kahi metala kaumaha i kapa ʻia ʻo mercury i loko o ko lākou kino. ʻO ka lawe nui ʻana i kēia mau mea he mea hōʻino ia i ko kākou lolo a me ka ʻōnaehana nerve. Pono nā makuahine hāpai a me nā keiki liʻiliʻi e hopohopo nui e pili ana i kēia. ʻO nā iʻa nui e like me ka mano a me ka iʻa pahi kaua he kiʻekiʻe ko lākou mercury.

Eia nō naʻe, ua manaʻo ʻia he palekana loa ka ʻai ʻana ma kahi o 340 grams (ma kahi o 12 auneke) o ka iʻa e like me ka sālemona, ka tuna, a me nā sardines i kēlā me kēia pule. Hoʻopau pinepine ʻia kēia mercury i ka wā e hana ʻia ai nā mea hoʻohui ʻaila iʻa.

He aha nā pono maoli o nā pila ʻaila iʻa no ke olakino?

Eia ka ʻāpana koʻikoʻi. ʻOiai aia nā hōʻike maopopo e maikaʻi ana ka ʻai ʻana i ka iʻa ma ke ʻano he meaʻai no kou puʻuwai, ua kūʻē iki nā hopena o ka noiʻi ʻana i nā mea hoʻohui ʻaila iʻa. Hōʻike kekahi mau haʻawina he kōkua lākou, a ʻo kekahi e ʻōlelo nei ʻaʻole lākou he kōkua nui.

E ʻike kākou i ka mea a ka noiʻi e ʻōlelo ai e pili ana i kekahi mau pilikia koʻikoʻi.

• Maʻi puʻuwai a me nā hōʻeha puʻuwai: Aia nā hōʻike e hōʻemi ana nā pila ʻaila iʻa i nā triglycerides, kahi ʻano momona i loko o ke koko. Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka pilikia o ka hōʻeha puʻuwai a i ʻole ka hahau ʻana i ka poʻe i loaʻa mua i ka maʻi puʻuwai. ʻOi aku ka nui o kēia mau pono no ka poʻe me ka maʻi puʻuwai ma mua o ka poʻe olakino.

• Ke koko kiʻekiʻe: Ua hōʻike kekahi mau noiʻi e hiki i ka lawe ʻana i ka ʻaila iʻa ma nā nui i ʻoi aku ma mua o 3 grams i ka lā ke hoʻohaʻahaʻa iki i ke koko. Eia nō naʻe, ʻo ka lawe ʻana i kēlā mau nui kiʻekiʻe e hoʻonui i ka pilikia o ke kahe ʻana o ke koko. No laila, mai hoʻohana i kēlā mau nui kiʻekiʻe ma kāu iho ke ʻole ma lalo o ka nānā pono ʻana o kāu kauka .

• Hana lolo: ʻAʻohe hōʻike maopopo e pale ana ka ʻaila iʻa i ka maʻi Alzheimer a hoʻomaikaʻi paha i ka hoʻomanaʻo. Hōʻike kekahi mau haʻawina i kahi pōmaikaʻi liʻiliʻi, akā pono ka noiʻi hou aku e hōʻoia i kēia.

• ʻO ka Rheumatoid Arthritis: ʻAʻohe hōʻike iki e hōʻemi ana i nā hōʻailona holoʻokoʻa i ka poʻe me ka rheumatoid arthritis. Eia nō naʻe, hōʻike kekahi ʻikepili e kōkua paha lākou i ka hōʻemi ʻana i ka nui o nā mea hoʻomaha ʻeha (e like me NSAID) e pono ai e kāohi i ka ʻeha a me ka ʻoʻoleʻa o ke kakahiaka.

• Ola kino o ka maka:Aia kekahi mau hōʻike i hui pū ʻia e pili ana i ka kōkua ʻana o ka omega-3 i ka pale ʻana i ka macular degeneration e pili ana i ka makahiki (AMD). Hiki iā lākou ke kōkua i ka hōʻoluʻolu ʻana i nā hōʻailona o nā maka maloʻo, akā ʻaʻole hoʻi kēia i hoʻoholo maopopo ʻia.

• Kaumaha: Ua hōʻike kekahi mau noiʻi he haʻahaʻa iki ka pilikia o ka poʻe e ʻai nui ana i ka iʻa i ke kaumaha. Eia nō naʻe, ʻaʻohe hōʻike lawa e hōʻike ana e hiki i nā pila aila iʻa ke mālama i ka maʻi kaumaha nui.

Nā pilikia a me nā hopena ʻaoʻao o ka lawe ʻana i ka ʻaila iʻa

He mea nui e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i kekahi mea hoʻohui. ʻAʻole kūpono ka ʻaila iʻa no nā kānaka āpau.

• Ka pilikia o ke kahe koko: ʻO ka lawe ʻana i ka ʻaila iʻa i nā nui kiʻekiʻe (ʻoi aku ma mua o 3-5 grams i kēlā me kēia lā) hiki ke hōʻemi i ke kāpili ʻana o ke koko a hoʻonui i ka pilikia o ke kahe koko. Inā ʻoe e lawe ana i nā lāʻau hoʻokahe koko e like me ka aspirin, warfarin, a i ʻole clopidogrel, pono ʻoe e nīnau i kāu kauka ma mua o ka lawe ʻana i ka ʻaila iʻa.

• Nā loli o ka helu o ka puʻuwai: Ua hōʻike ʻia e ʻelua mau noiʻi nui i hala koke nei ʻo ka lawe ʻana i nā mahele kiʻekiʻe loa (e like me 4 gram i kēlā me kēia lā) no ka manawa lōʻihi e hoʻonui iki i ka pilikia o ka hoʻomohala ʻana i nā ʻano puʻuwai maʻamau i ka poʻe me kekahi mau kūlana puʻuwai.

• Nā maʻi ʻaleka: ʻAʻole maopopo inā palekana ka ʻaila iʻa no ka poʻe me nā maʻi ʻaleka kai. Inā loaʻa iā ʻoe kēlā ʻano maʻi ʻaleka, mai lawe me ka ʻole o ka ʻōlelo aʻoaʻo lapaʻau.

• Nā hopena ʻaoʻao liʻiliʻi:
• He ʻono a i ʻole ʻala iʻa i loko o ka waha.
• ʻĀhaʻi puʻuwai.
• ʻŌpū ʻeha, nausea.
• Ka maʻi pākī.
• ʻEha poʻo.