He nui ka poʻe o kākou e hopohopo iki i ka lohe ʻana i ka huaʻōlelo "ʻaila," ʻeā? ʻOi loa aku i ka wā e noʻonoʻo ai kākou i ka cholesterol, hoʻāʻo mākou e hōʻemi i ka nui o nā meaʻai momona a mākou e ʻai ai i ka hiki. Akā ua ʻike anei ʻoe ʻaʻole nā ʻano ʻaila āpau e hōʻino i ke kino? ʻO ka ʻoiaʻiʻo, aia kekahi mau "ʻaila maikaʻi" he mea nui no ko kākou kino, ʻoi aku hoʻi no ke olakino o ka puʻuwai. ʻO kekahi o nā meaʻai i loaʻa nā ʻaila maikaʻi loa ʻo ia ka "iʻa ʻaila."
No ke aha he mea maikaʻi kēia iʻa ʻaila no ka puʻuwai?
I ka ʻōlelo maʻalahi, ʻo ke kumu nui o kēia, ʻo ia ka waiwai o kēia ʻano iʻa i kahi meaʻai i kapa ʻia ʻo Omega-3 fatty acids . ʻO kēia nā "momona maikaʻi" a mākou i ʻōlelo ai ma mua. ʻAʻole e like me nā momona saturated maikaʻi ʻole i loaʻa i ka ʻiʻo, he waiwai nui kēia mau Omega-3 i ko mākou kino.
No laila pehea e kōkua ai kēia mau omega-3 i ko mākou kino?
- Hoʻēmi i nā Triglycerides: ʻO nā Triglycerides kahi ʻano momona ʻino i loko o ko mākou koko. ʻO ka hoʻonui ʻia o kēia mau mea ke kumu nui o ka maʻi puʻuwai. Hiki i ka Omega-3 ke hoʻēmi nui i kēia mau pae triglyceride.
- Hoʻēmi i nā waihona momona i loko o nā kīʻaha koko : ʻO nā waihona momona ma nā paia o ko mākou mau kīʻaha koko, e hana ana i nā "plaques," hiki ke alakaʻi i ka maʻi puʻuwai. Kōkua nā Omega-3 i ka hoʻolohi ʻana i ka wikiwiki o ka hana ʻana o kēia mau plaques.
- Hoʻemi i ka mumū i loko o ke kino: Loaʻa i nā Omega-3 ka hiki ke kaohi i nā kūlana mumū maalea i loko o ke kino e hoʻoulu ai i nā maʻi like ʻole.
No laila, he mea nui loa ia no kekahi mea e hopohopo nei no ko lākou puʻuwai e hoʻokomo i ka iʻa ʻaila i kā lākou meaʻai.
He aha nā hōʻike ʻepekema no kēia?
ʻAʻole kēia he hōʻike anecdotal wale nō. Ua hana ʻia kahi kino nui o ka noiʻi i nā makahiki i hala iho nei e noiʻi i nā pono o ka iʻa ʻaila. No ka laʻana, ua ʻike ʻia kahi loiloi koʻikoʻi o kekahi mau haʻawina he hiki i ka lawe ʻana i nā omega-3 mai ka ʻaila iʻa i kēlā me kēia lā ke hōʻemi i nā pae triglyceride ma waena o 25% a me 30%.
He ikaika loa kēia hōʻike a hiki i nā hui kaulana o ka honua e like me ka US FDA (Food and Drug Administration) ke ʻae kūhelu i nā omega-3 fatty acids (ʻo ia hoʻi ʻo EPA a me DHA ) ma ke ʻano he ala e hōʻemi ai i ka pilikia o ka maʻi puʻuwai. Ua ʻae pū lākou i nā huahana meaʻai i loaʻa kēia meaʻai e koi aku e "kōkua paha lākou i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai."
No laila he aha kēia mau iʻa ʻaila e ʻai maikaʻi ai?
ʻO ka hapa nui o ka manawa, he mau iʻa wai anuanu kēia. Ma Sri Lanka, hiki iā mākou ke loaʻa maʻalahi i kekahi o kēia mau iʻa. Ua hōʻike ka papa ma lalo nei i kekahi mau ʻano iʻa i ʻōlelo ʻia.
| ʻAno iʻa | Ke koʻikoʻi o mākou ma Sri Lanka |
|---|---|
| Salemona | Waiwai i ka omega-3. Hiki ke kūʻai ʻia ma nā hale kūʻai nui. Pipiʻi iki. |
| Tuna / Tuna | Loaʻa maʻalahi e like me ka iʻa hou a i ʻole ka iʻa i loko o ka pahu, he kumu maikaʻi loa ia o ka omega-3. |
| Nā Sardines | Makepono ke kumu kūʻai, maʻamau loa ma Sri Lanka. Waiwai loa i ka omega-3. He koho maikaʻi nō hoʻi nā sardines i loko o ka pahu. |
| Makarel / Kumbalawa | ʻO kekahi ʻano iʻa olakino ʻē aʻe i loaʻa pinepine ʻia ma Sri Lanka. |
| ʻIʻo ʻōpae | Ua like kona maikaʻi me ka sālemona. ʻOiai ʻaʻole ia he mea maʻamau ma Sri Lanka, hiki ke loaʻa i kekahi manawa. |
| Hereni | ʻOiai he mea momona ia, ʻaʻole ia he ʻano iʻa maʻamau i loaʻa ma Sri Lanka. |
He mea nui loa nō hoʻi ke ʻano o kāu kuke ʻana i ka iʻa!
ʻOiai he aha ka iʻa āu e ʻai ai, inā ʻoe e kuke ia mea ma ke ʻano kūpono ʻole, hiki iā ʻoe ke nalowale i nā mea maikaʻi a pau. Ua nalowale nā pono olakino a pau o ka iʻa inā ʻoe e palai hohonu.
"ʻO ke ʻano āu e hoʻomākaukau ai i kekahi o kēia mau meaʻai he hopena nui ia i kou pae kolesterol koko. ʻOi aku ka maikaʻi o ka puhi ʻana i ka ʻiʻo, ka mahu ʻana, a i ʻole ka hoʻomoʻa ʻana i kēia mau meaʻai." - Keecha Harris, meaʻai meaʻai.
E nānā kākou i nā ʻano hana maikaʻi a maikaʻi ʻole.
| Nā Hana Ola Kino | Nā ʻAno Ola Kino ʻole |
|---|---|
| ✔️ Ke mahu ʻana | ❌ Palai hohonu |
| ✔️ Ke kālua ʻana | ❌ Palai ʻia me ka nui o ka ʻaila |
| ✔️ Hoʻomoʻa ʻana | |
| ✔️ Ke hana ʻana i ka kari |
Makemake mākou a pau i nā sanwika tuna, akā hiki ke hana ʻia i mea olakino. Hiki iā ʻoe ke hana iā lākou me kahi mayo momona haʻahaʻa a me kahi mea ʻoi aku ka momona, e like me ka berena palaoa piha.
ʻEhia ka nui o ka iʻa e pono ai ʻoe e ʻai i kēlā me kēia pule?
ʻO ka ʻōlelo aʻoaʻo a nā mea lapaʻau meaʻai i kēia manawa, ʻo ia ka ʻai ʻana i ʻelua mau lawelawe iʻa i kēlā me kēia pule . ʻO ka maʻamau, ʻo ka lawelawe hoʻokahi ma kahi o 85-100 grams. I ka ʻōlelo maʻalahi, he ʻāpana iʻa ka nui o kou poho lima.
ʻO ka mea nui loa, ʻo ke koho ʻana i kahi ʻano iʻa āu e makemake nui ai e ʻai. A laila e maʻalahi ka hoʻolilo ʻana ia i mea maʻamau.
Paipai ka ʻAhahui Puʻuwai ʻAmelika e loaʻa i hoʻokahi gram o EPA a me DHA i kēlā me kēia lā, ʻoiai inā he maʻi puʻuwai kou , mai ka iʻa inā hiki. Eia nō naʻe, inā he maʻi puʻuwai kou, he mea nui e kamaʻilio me kāu kauka e pili ana i kēia a hahai i kāna ʻōlelo aʻo.
He aha kāu e hana ai inā ʻaʻole ʻoe makemake e ʻai i ka iʻa?
Aia kekahi poʻe ʻaʻole makemake iki i ke ʻala o ka iʻa. ʻAʻohe kumu o ka hoʻāʻo ʻana e hānai ikaika iā lākou i ka iʻa. ʻO ka mea pōmaikaʻi, aia kekahi mau ala ʻē aʻe e loaʻa ai nā omega-3.
- Nā Walnuts
- Hua flaxseed
- ʻAila Canola
- Nā hua manu i hoʻonui ʻia i ka Omega-3
Hiki iā ʻoe ke hoʻāʻo e hoʻohui i kēia mau mea i kāu papaʻai.
Nā mea nui ʻē aʻe e hoʻomanaʻo
- E noʻonoʻo pū i nā calorie: ʻOiai he mau momona olakino ko ka iʻa "ʻaila", he kiʻekiʻe nō hoʻi i nā calorie. No laila, ʻo ka ʻai nui ʻana hiki ke alakaʻi i ka piʻi ʻana o ke kaumaha. Akā ʻo ka ʻoiaʻiʻo, ʻo ka hapa nui o ka poʻe ma ko mākou ʻāina ʻaʻole lākou e ʻai i ka nui o ka iʻa i ʻōlelo ʻia. No laila, ʻaʻohe mea e hopohopo ai.
- E makaʻala i nā mea ʻawahia: Hiki i kekahi mau ʻano meaʻai kai, ʻoi aku ka iʻa nui e like me ka tuna, ke loaʻa nā metala kaumaha e like me ka mercury . Hiki i nā iʻa e like me ka salmon ke loaʻa nā mea ʻawahia e like me ka polycyclic aromatic hydrocarbons (PCBs) . He kiʻekiʻe loa kēia pilikia no nā wahine hāpai, nā wahine e hoʻāʻo nei e hāpai, a me nā kamaliʻi. Inā hāʻule ʻoe i loko o kekahi o kēia mau māhele, e ʻoluʻolu e nīnau i kāu kauka e pili ana i nā ʻano iʻa e palekana ke ʻai a me ka nui.
Leka Lawe-Home
- ʻO nā waikawa momona Omega-3 i loaʻa i nā iʻa ʻaila (e like me ka sardines, tuna, a me ka salmon) he mea maikaʻi loa ia no ke olakino o ka puʻuwai.
- E ho'āʻo e ʻai i ʻelua ʻāpana iʻa i kēlā me kēia pule (he ʻāpana iʻa e like me ka nui o ka pāma no kēlā me kēia ʻāpana).
- I ka wā e kuke ai i ka iʻa, e pale i ka palai hohonu. Akā, e hoʻohana i nā ʻano olakino e like me ka mahu ʻana, ka hoʻomoʻa ʻana, a i ʻole ka poaching/brining.
- Inā he maʻi puʻuwai kou a he makuahine hāpai paha ʻoe, e kamaʻilio me kāu kauka e pili ana i kāu ʻai a e kiʻi i ka ʻōlelo aʻoaʻo kūpono.
- Inā ʻaʻole ʻoe makemake i ka ʻai ʻana i ka iʻa, e koho i nā meaʻai ʻē aʻe i loaʻa ka omega-3, e like me nā walnuts a me nā flaxseeds.
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