Ke kamaʻilio ʻoe e pili ana i nā huaora, lohe mau paha ʻoe e pili ana i nā huaora A, B, C, a me D. Akā ua lohe anei ʻoe iā 'Vitamin F'? ʻOiai ʻaʻole ʻike ka poʻe he nui, he mea nui kēia no ka hana olakino o ko kākou kino. Akā, ʻo ka mea kupanaha, ʻoiai ua kapa ʻia ʻo 'Vitamin F', ʻaʻole ia he huaora maoli. No laila he aha kēia? E kamaʻilio kākou e pili ana i ia mea me nā kikoʻī a me ka maʻalahi.
He aha maoli ka 'Vitamin F'?
I ka ʻōlelo maʻalahi, ʻaʻole he huaora ka wikamina F, akā he hui pū ʻana o ʻelua ʻano momona. ʻO kēia ka waikawa alpha-linolenic (ALA) a me ka waikawa linoleic (LA). He mea nui kēia mau waikawa momona ʻelua no ko mākou kino. ʻO ke ʻano kēia, ʻaʻole hiki i ko mākou kino ke hana iā lākou iho, a pono mākou e loaʻa iā lākou mai nā meaʻai a mākou e ʻai ai.
No loko o kahi hui i kapa ʻia ʻo polyunsaturated fatty acids kēia mau waikawa momona ʻelua. Hana lākou i nā hana koʻikoʻi he nui i loko o ko mākou kino. Mālama lākou i nā aʻalolo, kōkua i ke kāpili ʻana o ke koko, a he mea nui ia no ka hana o kā mākou ʻiʻo.
No ke aha i kapa ʻia ai kēia mau ʻano momona ʻelua he 'vitamins'? Hoʻomaka ka moʻolelo i ka makahiki 1923. I ka wā i ʻike mua ʻia ai kēia mau mea ʻelua, ua kuhi hewa nā kānaka ʻepekema iā lākou he mau huaora. ʻOiai ua hōʻoia ʻia i kekahi mau makahiki ma hope mai he mau momona maoli lākou, ua mau ka inoa kahiko ʻo 'vitamin F' i waena o nā kānaka.
I kēia mau lā, kapa nā kauka iā ALA a me LA ma lalo o ka inoa laulā ʻo 'essential fatty acids.' Ua māhele ʻia kēia i ʻelua ʻohana nui.
- Nā waikawa momona Omega-3: No kēia hui ʻo ALA.
- Nā waikawa momona Omega-6: No kēia hui ʻo LA.
He aha nā pono olakino o ka wikamina F (ʻo ia hoʻi, kēia mau waikawa momona)?
He mea nui kēia mau waikawa momona koʻikoʻi no nā mea āpau mai nā ʻāpana o ko mākou kino a i ko mākou lolo. E nānā kākou i kekahi o nā pono nui.
1. Ola kino o ka lolo a me ka ʻōnaehana nerve
Loaʻa i ko kākou lolo ka nui o nā waikawa momona polyunsaturated. Kōkua kēia i ka hoʻoulu ʻana i ka ikehu e pono ai no ka noʻonoʻo a me ka hana i kēlā me kēia lā. He mea nui loa kēia mau waikawa momona koʻikoʻi no ka ulu ʻana o ka lolo o kahi pēpē a me kahi pēpē liʻiliʻi. Me ka lawa ʻole o kēia mau mea, ʻaʻole e ulu pono nā pūnaewele nerve o ka lolo (neurons) a me nā pilina ma waena o lākou (synapses).
2. Ola kino o ka puʻuwai
Ua ʻike ʻia e ka noiʻi ʻana hiki i ka ʻai ʻana i kahi meaʻai waiwai i ka ALA a me LA ke hōʻemi i ka pilikia o ka maʻi puʻuwai coronary a me ka make mai ka maʻi puʻuwai. Eia kekahi, ʻo ka hoʻololi ʻana i nā waikawa momona saturated e like me nā aila holoholona me kēia mau waikawa momona polyunsaturated hiki ke hōʻemi i nā pae cholesterol maikaʻi ʻole i loko o ke koko. E noʻonoʻo i ka maikaʻi o kou puʻuwai inā ʻoe e hoʻohana i kahi mea e like me ka ʻaila canola ma kahi o ka pata i ka wā e kuke ai.
3. No ka mālama ʻana i ka hoʻomanaʻo a me ka naʻauao
He mea maʻamau ka emi ʻana o ka hoʻomanaʻo i ko kākou wā ʻelemakule, akā aia nā hōʻike ikaika e hiki i ka ʻai ʻana i ka meaʻai momona i nā omega-3 fatty acids (e like me ALA) ke kōkua i ka pale ʻana i kēia nalowale hoʻomanaʻo e pili ana i ka makahiki a me ka emi ʻana o ka noʻonoʻo.
4. Hoʻomaha mai ka Rheumatoid Arthritis
ʻO ka Rheumatoid arthritis kahi maʻi e hoʻoulu ai i ka pehu, ka ʻoʻoleʻa, a me ka ʻeha i nā hono. Ua hōʻike kekahi mau noiʻi e hiki i ka ʻai waiwai i nā waikawa momona omega-3 ke hōʻemi i ka mumū i loko o ke kino o kēia mau maʻi. Hiki paha i kēia ke hōʻemi i ka ʻeha a me ka ʻoʻoleʻa o nā hono.
ʻEhia ka nui o kēia mau mea a mākou e pono ai? Pehea mākou e loaʻa ai iā lākou?
Loaʻa i ke kanaka olakino ka nui e pono ai o kēia mau waikawa momona mai kā lākou ʻai i kēlā me kēia lā. No laila, ʻaʻohe palena kiʻekiʻe i ka nui o kā lākou lawe ʻia. Eia nō naʻe, inā he pilikia olakino kou, e like me ka maʻi puʻuwai, hiki i kāu kauka ke kuhikuhi i kahi mahele kikoʻī.
ʻO ka mea nui loa, ʻoiai ʻaʻole hiki i ko mākou kino ke hana i kēia mau waikawa momona ma o lākou iho, pono mākou e hoʻokomo i nā meaʻai i loaʻa iā lākou i kā mākou meaʻai.
Nui nā meaʻai i loaʻa nā waikawa momona omega-3 (ALA) a me omega-6 (LA). Loaʻa ka ALA i nā mea kanu. Loaʻa ka LA i nā aila mea kanu, nā nati, ka ʻiʻo, a me nā hua manu.
E nānā i ka papa ma lalo nei e ʻike i nā meaʻai i waiwai i kēia mau waikawa momona koʻikoʻi.
| Māhele meaʻai | Nā Laʻana |
|---|---|
| Nā ʻaila mea kanu | ʻAila soya, ʻaila canola, ʻaila flaxseed, ʻaila safflower |
| Nā ʻano nati a me nā hua | Nā hua Chia, nā hua flax, nā hua pua nānālā, nā walnuts |
| Nā mea kanu ʻōmaʻomaʻo | ʻO ka palaina, broccoli, nā ʻōpuʻu Brussels |
| Nā ʻano iʻa | ʻO ka iʻa ʻaila e like me ka salmon a me ka tuna albacore |
| ʻĒ aʻe | Nā hua manu, nā ʻiʻo |
ʻAʻole paʻakikī loa ka hoʻohui ʻana i kēia mau mea i kāu papaʻai. No ka laʻana, hiki iā ʻoe ke hoʻohui i kekahi mau hua flax a i ʻole walnuts i kāu salakeke. Inā hiki iā ʻoe ke ʻai i ka iʻa ʻaila ma ka liʻiliʻi he ʻelua lā o ka pule, he mea maikaʻi nō hoʻi ia.
Leka Lawe-Home
- ʻAʻole he wikamina ka 'Vitamin F', he hui pū ʻana ia o ALA a me LA, ʻelua mau waikawa momona koʻikoʻi e pono ai ko kākou kino.
- ʻOiai ʻaʻole hiki i ko mākou kino ke hana i kēia mau waikawa momona ma o lākou iho, pono mākou e loaʻa iā lākou mai nā meaʻai a mākou e ʻai ai.
- He mea nui kēia no ka ulu ʻana o ka lolo, ke olakino o ka puʻuwai, a me ke olakino holoʻokoʻa.
- Loaʻa kēia mau waikawa momona i nā meaʻai e like me nā ʻaila mea kanu, nā nati, nā mea kanu ʻōmaʻomaʻo, a me nā iʻa ʻaila.
- Inā loaʻa iā ʻoe kahi maʻi, he mea nui loa ia e nīnau i kāu kauka e pili ana i ka lawe ʻana i kēia mau mea ma ke ʻano he mea hoʻohui a i ʻole ke hoʻololi ʻana i kāu meaʻai.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo