"ʻAuē, mai ʻai i ka meaʻai ʻaila, e hoʻonui ia i ka cholesterol!" "ʻAʻole maikaʻi ka ʻai ʻana i ka meaʻai ʻaila no ke kino!"... Lohe pinepine mākou i kēia mau ʻano mea, ʻeā? ʻO ka ʻoiaʻiʻo, nui ka poʻe o mākou e makaʻu nei i ka huaʻōlelo 'ʻaila'. ʻO ke kumu o kēia, ua ʻike nā kānaka ʻepekema hiki i ka momona ke hoʻoulu i nā maʻi he nui, e like me ka maʻi puʻuwai, ka momona, a me kekahi mau ʻano maʻi kanesa. ʻO ia ke kumu i piha ai nā hale kūʻai i nā ʻano meaʻai āpau i kapa ʻia ʻo "momona ʻole". Akā, pili maoli anei ia i ka haʻalele loa ʻana i ka ʻaila? ʻAʻole. ʻO ka moʻolelo maoli e pili ana i ka noho mamao ʻana mai nā ʻaila maikaʻi ʻole a me ka ʻai ʻana i nā ʻaila maikaʻi, i nā nui kūpono, a me ka ʻai kaulike .
ʻAʻole kēia he nīnau no ka maikaʻi a i ʻole ka maikaʻi ʻole, he nīnau ia no ke kaulike!
I ka ʻōlelo maʻalahi, pono mākou e kamaʻilio kikoʻī e pili ana i ʻelua ʻano o nā waikawa momona e pono ai no ko mākou kino: nā waikawa momona Omega-3 a me nā waikawa momona Omega-6 .
E noʻonoʻo ua like kēia mau mea ʻelua me nā keiki i loko o kahi papa. He keiki maikaʻi ʻo Omega-3 e hana nui ana a kōkua i ka papa. He ʻano kolohe iki ʻo Omega-6. ʻOiai he kolohe ʻo ia, pono nō i ka papa kēlā keiki. Akā, ʻo ka pilikia, ua piha ka papa me nā keiki kolohe ma mua o nā keiki maikaʻi. A laila ua nalowale ke kaulike i loko o ka papa a kū mai nā pilikia. Pēlā nō ia.
Ua ʻike nā kānaka ʻepekema hiki i ka ʻai waiwai i nā omega-3 ke pale i nā maʻi e like me ka maʻi puʻuwai, ka maʻi diabetes, a me ka momona , a hōʻemi i ka ʻeha mai nā ʻeha hono e like me ka arthritis .
Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka maʻamau o ka maʻi puʻuwai i waena o ka poʻe e ʻai ana i ka meaʻai haʻahaʻa i ka omega-3 akā kiʻekiʻe i ka omega-6 (ʻo ia ke ʻano meaʻai ma nā ʻāina Komohana he nui).
"ʻAʻole kēia manaʻo he mea ʻino ka omega-6 no mākou. ʻO ka pilikia, ʻo ka lakio o nā nui ʻelua a mākou e hoʻopau nei ua hewa loa ia."
Pehea lā e hoʻohālikelike ʻia ai ko kākou kūlana me nā ʻāina ʻē aʻe o ka honua?
E nānā kākou a puni ka honua. ʻO ka lakio awelika o ka omega-6 i ka omega-3 i nā meaʻai Kepanī, ʻEulopa, a me ke Kaiwaenahonua ma kahi o 2:1 . ʻO ia hoʻi, no kēlā me kēia ʻelua lawelawe ʻana o ka omega-6, ke ʻai nei ʻoe i hoʻokahi lawelawe o ka omega-3. He lakio olakino loa kēia.
Akā, ma kahi ʻāina e like me ʻAmelika, ua like kēia lakio me 20:1 ! ʻO ia hoʻi, he iwakālua ʻāpana omega-6 no kēlā me kēia ʻāpana omega-3! He kūlana maikaʻi ʻole loa kēia. ʻO ia ke kumu e laha nui ai nā maʻi laha ʻole e like me ka maʻi puʻuwai, ka momona, a me ka maʻi diabetes ma ia mau ʻāina.
Wahi a nā loea, ʻo kēia lakio ma mua o 4:1 he mea hōʻino ia i ke olakino.
I kēia manawa, e noʻonoʻo kākou iā kākou iho. Ke lawe kākou i kā kākou meaʻai kuʻuna, loaʻa iā kākou ka nui o ka Omega-3 mai nā mea e like me ka iʻa, nā lau ʻōmaʻomaʻo i ʻai ʻia me ka laiki, a me ka sambol. Akā i kēia lā, ke lilo mālie nei kā kākou meaʻai i mea Komohana. 'Nā meaʻai i hana ʻia', meaʻai wikiwiki, nā meaʻai i palai ʻia i ka ʻaila mea kanu haʻahaʻa.Ua lilo ia i ʻāpana o ko kākou ola. Loaʻa iā ia ka omega-6. No laila, ke ʻeha nei kākou me ka ʻike ʻole i kēia kaulike ʻole weliweli.
ʻAe, pehea ʻoe e hana ai i kēia lakio?
ʻAʻole kēia he mea paʻakikī e like me kou manaʻo. He mea maʻalahi loa ia e hana ai. E ʻai i nā meaʻai momona i ka omega-6 a e ʻai i nā meaʻai momona i ka omega-3. E ʻike maopopo kākou i kēia ma kahi papa.
| Nā mea e ʻai hou ai (waiwai i ka omega-3) | Nā mea e hōʻemi ai a hoʻōki paha (waiwai i ka omega-6) |
|---|---|
| Iʻa ʻaila: Salemona, mackerel, herring, sardines, a me nā ʻano iʻa e like me ka sardines a me ka herring ma ko mākou ʻāina. | ʻO nā meaʻai i palai hohonu ʻia i loko o nā aila mea kanu e like me ka ʻaila kulina, ka ʻaila pua nānālā, a me ka ʻaila soya. |
| Nā lau ʻai ʻōmaʻomaʻo ʻeleʻele: ʻO kēlā me kēia ʻano lau ʻai e like me ka spinach, gotukola, bok choy, bok choy. (ʻOi loa aku hoʻi e like me ka mallum, sambola) | Nā meaʻai i hana ʻia: nā sausage, nā meatballs, nā noodles i hoʻopili ʻia, nā biscuits, nā keke. |
| ʻO kekahi mau nati: nā hua flax, nā hua chia, nā walnuts. | Aia kekahi mau ʻano margarine a me nā ʻaʻahu salakeke i loaʻa ma ka mākeke. |
| No ke kuke ʻana: E hoʻohana i ka ʻaila canola a i ʻole ka ʻaila ʻoliva. | Ka hilinaʻi nui ʻana i ka ʻiʻo (ʻoi aku ka ʻiʻo ʻulaʻula) a me nā palaoa (he mea pono kēia, akā i ka palena iki). |
ʻAʻole hiki ke hana i kēia me nā mea hoʻohui?
"Inā ʻaʻole ʻoe makemake e ʻai i ka iʻa, ʻaʻole anei he mea maikaʻi ke lawe i nā mea hoʻohui ʻaila iʻa?" e noʻonoʻo paha ʻoe. ʻAe, ʻo ia kekahi koho. Ua hōʻike ʻia nā noiʻi hou e hiki ke lawe palekana ʻia nā mea hoʻohui ʻaila iʻa i nā nui a hiki i ka 8 gram i ka lā.
Akā, aia kekahi mea nui e pono ai kākou a pau e hoʻomanaʻo ma ʻaneʻi.
ʻOi aku ka maikaʻi a me ka palekana o ka loaʻa ʻana o kēia mau meaolaola mai nā meaʻai kūlohelohe ma mua o nā mea hoʻopihapiha.
Eia kekahi laʻana, ʻo 4 auneke o ka sālemona (e like me ka nui o kahi ʻāpana iʻa waena) aia ma waena o 2.3 a me 3.6 grams o omega-3s. Wahi a nā kauka hiki i ka loaʻa ʻana o 2 grams o omega-3s i kēlā me kēia lā ke hāʻawi i nā pono palekana i ʻōlelo ʻia ma luna. No laila, pono ʻoe e hoʻāʻo e loaʻa kēia mau mea mai nā meaʻai kūlohelohe i nā manawa hiki. Inā no kekahi kumu ʻaʻole hiki iā ʻoe ke hana i kēlā, hiki iā ʻoe ke kūkākūkā me kāu kauka (kauka) a huli i kahi mea hoʻohui kūpono.
Nā pono kūikawā ʻē aʻe o Omega-3
He mea nui nā waikawa momona Omega-3 no ko mākou ʻōnaehana nerve waena .
Ma kekahi noiʻi, ua ʻike ʻia ua ulu maikaʻi ka ʻōnaehana nerve o nā keiki i hānau ʻia e nā makuahine i ʻai i ka meaʻai momona i ka omega-3 i ka wā hāpai. Hōʻike kēia i ke koʻikoʻi o ka omega-3 no ka ulu olakino o ka lolo a me ka ʻōnaehana nerve o ke keiki i hānau ʻole ʻia. ʻO ia ke kumu e ʻōlelo ai nā kauka i nā wahine hāpai, ʻoi aku hoʻi, e ʻai i ʻekolu mau lawelawe o ka iʻa ʻaila i kēlā me kēia pule . Inā hāpai ʻoe, e kamaʻilio me kāu kauka e pili ana i kēia.
Eia kekahi, ke hana ʻia nei ka noiʻi e hoʻoholo ai inā hiki i nā omega-3 ke pale i ka nalowale o ka hoʻomanaʻo e pili ana i ka makahiki a me nā maʻi neurological e like me ka maʻi Alzheimer .
Leka Lawe-Home
- Mai makaʻu i nā mea a pau e ʻōlelo ana he 'ʻaila'. ʻO ka mea nui, ʻo ia ke mālama i ke kaulike ma waena o nā ʻano momona ʻelua: omega-3 a me omega-6.
- E hoʻohui i nā meaʻai momona i ka omega-3 (iʻa ʻaila, nā lau ʻōmaʻomaʻo, nā hua flax) i kāu papaʻai.
- E hōʻemi i nā meaʻai waiwai i ka omega-6 (nā meaʻai i hana ʻia, nā meaʻai i palai ʻia i nā aila makepono) i ka hiki.
- ʻO nā meaʻai kūlohelohe ka koho maikaʻi loa ma mua o nā mea hoʻohui meaʻai.
- Inā he makuahine hāpai ʻoe , e kamaʻilio me kāu kauka e pili ana i ka lawe ʻana i ka omega-3 no kou olakino a me ke olakino o kāu pēpē.
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