Ua lohe paha ʻoe e pili ana i ka "Omega-3" ma aneʻi a ma laila, ʻeā? Malia paha ua haʻi aku kekahi hoaaloha iā ʻoe e pili ana i ia mea, a ua ʻike paha ʻoe ma ke TV. He aha kēia mau Omega-3? He maikaʻi anei lākou no ko kākou kino? He maikaʻi ʻole anei lākou? I kēia lā, e kamaʻilio mākou e pili ana i kēia mau Omega-3 ma ke ʻano maʻalahi a pololei. Ma ke ʻano hiki iā ʻoe ke hoʻomaopopo, e like me ke kamaʻilio ʻana me kahi hoaaloha.
He aha ka Omega-3? E hoʻomaopopo maʻalahi kākou!
I ka ʻōlelo maʻalahi, ʻo nā omega-3 kahi ʻano momona e pono ai ko kākou kino . No loko lākou o kahi māhele i kapa ʻia ʻo "nā momona polyunsaturated." ʻAʻole hiki i ko kākou kino ke hana i ka lawa o kēia mau waikawa momona omega-3. No laila, pono kākou e loaʻa iā lākou mai nā meaʻai a kākou e ʻai ai. ʻO ia ke kumu i kapa ʻia ai lākou he "nā meaʻai koʻikoʻi."
E noʻonoʻo e pili ana iā ia, he mau molekala kemika nā waikawa momona e like me nā kaulahao liʻiliʻi. Hana ʻia kēia mau kaulahao me nā ʻātoma kalapona, oxygen, a me hydrogen.
ʻElua ʻano momona a mākou e kamaʻilio pinepine ai:
1. Momona paʻa: ʻO kēia nā mea a mākou e kapa nei he momona "maikaʻi ʻole" no ka mea inā ʻai nui ʻia, hoʻonui lākou i ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka hahau.
2. Nā momona unsaturated: ʻO kēia nā momona "maikaʻi". Ua māhele ʻia hoʻi lākou i ʻelua mau māhele: "nā momona polyunsaturated" a me "nā momona monounsaturated." No ka hui polyunsaturated nā Omega-3.
No laila, he momona olakino ka omega-3 hiki iā ʻoe ke hoʻohui i kāu meaʻai, ma kahi o kēlā mau momona momona maikaʻi ʻole.
He aha ka mea e hana mai ana i ko mākou kino mai nā omega-3 fatty acids?
Kōkua nā waikawa momona Omega-3 i kēlā me kēia cell i loko o ko mākou kino e hana pono . He ʻāpana koʻikoʻi lākou o ko mākou mau membrane cell. E like me nā paia o ka hale, hāʻawi lākou i ke ʻano i nā cell a kōkua i nā cell e kamaʻilio pū kekahi me kekahi. ʻOiai he mea nui lākou no kēlā me kēia cell, ua hoʻopaʻa nui ʻia nā omega-3 i loko o nā cell o ko mākou mau maka a me ka lolo .
Eia kekahi, hāʻawi nā omega-3 i ko mākou kino me ka ikehu (calories) a kōkua i ka mālama ʻana i ke olakino o kekahi mau ʻōnaehana koʻikoʻi, e like me kā mākou ʻōnaehana cardiovascular a me ka ʻōnaehana endocrine.
He aha nā ʻano momona omega-3 i loaʻa?
ʻEkolu mau ʻano nui o ka omega-3:
1. EPA (ʻEicosapentaenoic acid): He ʻano "omega-3 kai" kēia no ka mea loaʻa nui ia mai ka iʻa.
2. DHA (Docosahexaenoic acid): E like me ka EPA, he omega-3 kai kēia. Loaʻa nui ʻia i loko o ka iʻa.
3. ALA (Alpha-linolenic acid): ʻO kēia ke ʻano o ka omega-3 i loaʻa i nā meaʻai mea kanu.
E like me kā mākou i ʻōlelo ai ma mua, he mau meaʻai koʻikoʻi nā omega-3 e pono ai mākou e loaʻa mai kā mākou meaʻai. Ke ʻai mākou i ka ALA, hiki i ko mākou kino ke hoʻololi i kahi liʻiliʻi o kēlā ALA i EPA a laila i DHA. Eia naʻe, he liʻiliʻi wale nō ka EPA a me DHA e hana ai kēia. No laila, he mea nui loa ka hoʻokomo ʻana i nā meaʻai (ʻoi aku ka iʻa) i loaʻa ka EPA a me DHA i kā mākou meaʻai.
He aha nā pono e loaʻa iā mākou mai nā omega-3 fatty acids?
He nui nā pono o ka Omega-3 no ke olakino o ko kākou puʻuwai.
ʻO kekahi o nā hopena nui o ka hoʻohana ʻana i ka waiʻona, ʻo ia ka hoʻemi ʻana i nā pae triglyceride i loko o ke koko.
ʻO Triglycerides kahi ʻano momona i loko o ko kākou koko. Ke piʻi aʻe lākou (hypertriglyceridemia), hiki iā lākou ke alakaʻi i kahi maʻi i kapa ʻia ʻo atherosclerosis, kahi e hoʻonui ai i ka pilikia o ka maʻi puʻuwai a me ka hahau. No laila, he mea nui e kaohi i kāu mau pae triglyceride. Eia kekahi, hiki i nā omega-3 ke kōkua i ka hoʻonui ʻana i kāu cholesterol "maikaʻi" (HDL cholesterol) a hoʻohaʻahaʻa i kou koko.
Ua hōʻike kekahi mau noiʻi hiki i nā omega-3 ke hōʻemi i nā pilikia o:
- Maʻi cardiovascular (CVD)
- Inā loaʻa iā ʻoe ka maʻi cardiovascular, ʻo ka hopena o nā make
- Make koke ma muli o ke ʻano puʻuwai ʻē (Arrhythmia)
- Nā ʻūpā koko
Ma waho aʻe o ke olakino o ka puʻuwai, hōʻike kekahi mau noiʻi e hiki i nā omega-3 ke kōkua i ka hōʻemi ʻana i ka pilikia o nā maʻi ʻē aʻe:
- ʻO kekahi mau ʻano maʻi kanesa, ʻoi aku hoʻi ka maʻi kanesa o ka umauma
- ʻO ka maʻi a Alzheimer a me ka dementia
- ʻO ka macular degeneration e pili ana i ka makahiki (AMD), kahi kūlana e hoʻoulu ai i ka nalowale o ka ʻike me ka ʻelemakule
Ke hoʻomau nei ka noiʻi ʻana i nā pono ʻē aʻe e like me kēia.
No laila, he mea maikaʻi maoli anei nā omega-3s no mākou?
Inā loaʻa iā ʻoe nā omega-3 mai kāu meaʻai, hiki iā ia ke hōʻemi i kou pilikia o ka maʻi puʻuwai. Ma keʻano laulā, ʻoi aku ka maikaʻi o ka loaʻa ʻana o nā omega-3 mai ka meaʻai (e like me ka iʻa) ma mua o nā pila.
ʻO nā mea hoʻohui meaʻai Omega-3, e like me nā pila ʻaila iʻa, he mea kōkua paha ia no kekahi poʻe. Eia nō naʻe, pono ʻoe e makaʻala loa i ka hoʻohana ʻana iā lākou. Mai kūʻai i nā mea hoʻohui OTC me ka ʻole o ke kamaʻilio mua ʻana me kāu kauka. Hiki i kāu kauka ʻohana a kauka puʻuwai paha ke loiloi i kou olakino a me nā pae lipid a ʻōlelo i kahi mea hoʻohui kūpono iā ʻoe. Hiki i kekahi mau mea hoʻohui, ma muli o kā lākou dosage, ke hana i kēia mau mea:
- Hiki paha ke kū'ē i kekahi mau lāʻau lapaʻau āu e lawe nei.
- Hiki ke hana i nā hopena ʻaoʻao maikaʻi ʻole.
- Hiki iā ia ke hoʻonui i ka pilikia o kahi maʻi puʻuwai i kapa ʻia ʻo atrial fibrillation.
- Inā ʻoe e lawe ana i nā lāʻau antiplatelet a i ʻole anticoagulants, hiki ke hoʻonui ʻia ka pilikia o ke kahe koko.
Eia kekahi, aia nā mea hoʻohui like ʻole i nā hui omega-3 like ʻole. ʻAʻohe pono i hōʻoia ʻia no ke olakino o ka puʻuwai kekahi o kēia mau mea. Ua hōʻike ʻia nā hopena maikaʻi loa me kahi hui kikoʻī i kapa ʻia ʻo "icosapent ethyl" (i hoʻomaʻemaʻe ʻia mai ka EPA). Hiki i kēia ʻano mea hoʻohui ke kōkua i ka poʻe e hoʻokō i nā kūlana a pau:
- Ua hōʻike ʻia e ka maʻi cardiovascular atherosclerotic.
- Loaʻa nā pae triglyceride kiʻekiʻe (135 a 499 mg/dL).
- Ke lawe nei i nā lāʻau hoʻohaʻahaʻa cholesterol mai ka hui "Statins" a me ka mālama ʻana i nā pae cholesterol LDL ("maikaʻi ʻole") ma lalo o ka kaohi (ma lalo o 100 mg/dL).
Ma keʻano holoʻokoʻa, ua hui pū ʻia nā hopena o nā hoʻokolohua lapaʻau ma nā pono o nā mea hoʻohui omega-3. Manaʻo kekahi mau haʻawina he pale puʻuwai lākou, aʻo kekahi e hōʻike ana ʻaʻohe o lākou pono. Hiki paha kēia ma muli o nā ʻokoʻa o nā ʻano noiʻi (e like me ka dosage, nā hui omega-3, a me nā maʻi i hoʻokomo ʻia i nā haʻawina).
I ka hoʻomau ʻana o nā kānaka noiʻi i ke aʻo ʻana i kēia kumuhana, hiki ke loli nā alakaʻi a me nā ʻōlelo aʻoaʻo no ka meaʻai. No laila, he mea nui loa ke kamaʻilio me kāu kauka e pili ana i kēia. Hiki iā ia ke hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo i kūpono i kāu mau pono a me kāu mōʻaukala olakino. ʻO kēlā ʻōlelo aʻoaʻo ka mea pololei loa, hou loa, a ua hoʻokumu ʻia i ka ʻepekema.
He aha nā meaʻai i loaʻa ka nui o ka omega-3?
ʻO ka iʻa ka puna meaʻai maikaʻi loa o ka omega-3 , akā hiki iā ʻoe ke loaʻa kēia meaʻai koʻikoʻi mai kekahi mau mea kanu.
ʻO ka iʻa ka mea maikaʻi loa!
Waiwai kekahi ʻano iʻa i nā omega-3 (ʻoi aku ka DHA a me ka EPA). Eia kekahi mau laʻana:
- Salemona
- Mackerel (Mackerel - like Alla, Kumbalawa)
- Sādina
- Hereni
- ʻAnchovy (e like me ka sprat)
- ʻIʻo (Wai Maʻemaʻe)
- Tuna - ʻoi aku ka tuna māmā
Pono anei mākou e hopohopo e pili ana i ka mercury i loko o ka iʻa?
ʻAe, he mea kēia e noʻonoʻo ai. ʻOi aku ka nui o ka mercury o kekahi mau ʻano iʻa ma mua o nā mea ʻē aʻe. ʻO kēia mau iʻa nui aʻe e ʻai ana i nā iʻa ʻē aʻe. Ma muli o kā lākou ʻai ʻana, hōʻiliʻili koke ka mercury i loko o ko lākou mau ʻiʻo. ʻO kekahi mau ʻano iʻa me nā pae mercury kiʻekiʻe aʻe:
- ʻO ka makarel aliʻi
- Mālina
- ʻAlani ʻāwiliwili
- Manō
- Iʻa pahi kaua
- Tilefish (ʻĀpana Kai Kūʻono)
- Tuna (Bigeye tuna)
- Perch (Wai Maʻemaʻe)
- ʻO ka iʻa bass waha nui
Inā he lawaiʻa hoʻokahi ʻoe, he manaʻo maikaʻi e nīnau i nā luna kūloko a i ʻole nā keʻena aupuni pili e ʻike inā palekana ke ʻai ʻia ka iʻa āu e hopu ai mai nā waihona wai kokoke.
Pono ʻoe e kaupalena i kāu ʻai pinepine ʻana i nā iʻa me ka mercury kiʻekiʻe.No ka mea, ʻo ka nui o ka mercury hiki ke hoʻoulu i kahi maʻi i kapa ʻia ʻo "mercury poisoning." Hiki iā ia ke hōʻino i kou lolo, ʻōnaehana nerve, a me nā ʻōnaehana kino ʻē aʻe. ʻOi aku ka maʻalahi o kekahi poʻe i ka mercury, a ʻoi aku ka nui o ka pilikia me ia. No laila, ʻaʻole pono lākou e ʻai i kēia ʻano iʻa. ʻO ka poʻe e like me kēia:
- Nā makuahine hāpai
- Nā keiki he 11 makahiki a ʻoi aku paha
Eia nō naʻe, he nui nā ʻano iʻa he mau kumu palekana o ka omega-3 no nā wahine hāpai a me nā keiki, ke ʻai ʻia me ke kaulike, a hiki i 12 auneke (ma kahi o 340 grams) i kēlā me kēia pule. ʻO ia mau iʻa:
- Nā manu ʻaneʻane (nā manu liʻiliʻi)
- Hereni
- ʻO ka Mackerel (ʻAkelanika a i ʻole ka Pakipika)
- Salemona
- Lumi hookipa
- ʻIʻo (wai maʻemaʻe)
- Tuna (māmā, i hoʻokomo ʻia i loko o ka pahu)
- Iʻa keʻokeʻo
ʻOi aku ka nui o ka mercury o ka tuna Albacore (ʻiʻo keʻokeʻo) ma mua o ka tuna māmā. Ma keʻano laulā, ʻoi aku ka maikaʻi o ka ʻai ʻana ma mua o 6 auneke (ma kahi o 170 grams) o ka tuna albacore i kēlā me kēia pule. Inā hāpai ʻoe a hānai waiū paha, e kamaʻilio me kāu kauka e pili ana i ka nui kūpono iā ʻoe.
He aha inā ʻaʻole au e ʻai i ka iʻa?
Aia kekahi mau kumu e hiki ʻole ai iā ʻoe ke ʻai i ka iʻa. Malia paha he maʻi ʻoe i ka iʻa, a i ʻole ke hahai nei ʻoe i kahi papaʻai mea kanu a vegan paha. I kēlā hihia, hiki iā ʻoe ke loaʻa ka omega-3 (ma ke ʻano o ALA) mai kekahi mau meaʻai mea kanu. A i ʻole, hiki iā ʻoe ke kamaʻilio me kāu kauka e pili ana i nā mea hoʻohui e like me ka icosapent ethyl i ʻōlelo ʻia ma luna.
ʻO kekahi o nā kumu mea kanu maikaʻi loa o ka ALA, ʻo ia ka flaxseed i wili ʻia a wili ʻia paha . E hoʻāʻo e hoʻohui i ʻelua punetēpē o kēia i kāu mau meaʻai i ka lā a pau. Hiki iā ʻoe ke hoʻohui iā ia i ka oatmeal, smoothies, a i ʻole yogurt.
Nā meaʻai mea kanu ʻē aʻe i loaʻa ka ALA:
- ʻAila limu
- ʻAila Canola
- Nā hua Chia
- ʻO Edamame (kahi ʻano soya)
- ʻAila hua flax
- ʻAila soya
- Nā Walnuts
ʻO ka nui o ka ALA āu e pono ai e pili ana i kekahi mau kumu, e like me kou makahiki a me ke kāne. Eia kekahi mau ʻōlelo aʻoaʻo laulā no nā pākeke:
- Nā kāne: 1.6 grams i kēlā me kēia lā
- Wahine: 1.1 grams i kēlā me kēia lā
- Nā makuahine hāpai: 1.4 grams i kēlā me kēia lā
- Nā makuahine hānai: 1.3 grams i kēlā me kēia lā
E kamaʻilio me kāu kauka a meaʻai meaʻai paha e pili ana i nā ala e hoʻohui ai i ka ALA i kāu papaʻai.
ʻEhia ka nui o ka omega-3 e pono iaʻu e lawe i kēlā me kēia lā?
E nīnau i kāu kauka i ka nui o ka omega-3 āu e pono ai. Ua hōʻike ʻia e ka noiʻi he like ʻole nā pono o nā nui like ʻole, ma muli o kou mōʻaukala olakino.
Ma keʻano laulā, ke ʻōlelo nei ka ʻAhahui Puʻuwai ʻAmelika i ka poʻe i loaʻa ʻole ka maʻi puʻuwai e ʻai i ʻelua ʻāpana iʻa i kēlā me kēia pule (6-8 auneke āpau, a i ʻole ma kahi o 170-225 grams).Inā loaʻa iā ʻoe ka maʻi puʻuwai a i ʻole nā pae triglyceride kiʻekiʻe, hiki iā ʻoe ke pōmaikaʻi hou aku mai nā omega-3. Eia nō naʻe, he mea nui e kamaʻilio me kāu kauka e pili ana i ka nui kūpono nāu.
ʻAʻole paha e loaʻa i kekahi mau maʻi i koho ʻia ka lawa ʻana o ka omega-3 mai kā lākou ʻai, no laila e pōmaikaʻi paha lākou mai nā mea hoʻohui ʻaila iʻa. Eia nō naʻe, ke noiʻi nei nā mea noiʻi i ka wā a pehea e hoʻohana ai i kēia mau mea hoʻohui. No laila, inā ʻoe e lawe iā lākou, e lawe wale iā lākou ma lalo o ke alakaʻi a kahi loea lapaʻau.
Hiki iaʻu ke loaʻa ka nui o ka omega-3?
E kamaʻilio me kāu kauka inā loaʻa iā ʻoe he 3 grams a ʻoi aku paha o ka omega-3s i kēlā me kēia lā mai ka meaʻai. Hiki i nā pae kiʻekiʻe o kēia mau waikawa momona ke hoʻoulu i ke kahe koko a i ʻole nā pilikia ʻē aʻe.
Hiki ke paʻakikī ke hoʻomau i ka noiʻi hou loa e pili ana i ka meaʻai a me ka meaʻai. ʻO ka mea a mākou i ʻike ai i kēia lā, he ʻokoʻa loa paha ia mai nā ʻōlelo aʻoaʻo a kou mau mākua a kūpuna paha i hahai ai. E like me nā noiʻi lapaʻau ʻē aʻe, ke hōʻike mau nei ka noiʻi ʻana i nā waikawa momona omega-3 i ka ʻike hou. ʻO ia hoʻi, hiki iā ʻoe ke heluhelu i nā ʻatikala me nā ʻōlelo aʻoaʻo kūʻē, a i ʻole e haʻi aku paha nā hoaaloha iā ʻoe inā e lawe i nā pila ʻaila iʻa a i ʻole.
ʻO ia ke kumu he mea nui loa ke kamaʻilio ʻana me ke kauka. ʻO kāu kauka ka mea ʻike maikaʻi loa iā ʻoe a me kou mōʻaukala olakino. Hiki iā ia ke nānā i ka noiʻi hou loa a haʻi iā ʻoe pehea e pili ai iā ʻoe. Hiki iā ia ke hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo pilikino e pili ana i ka loaʻa ʻana o nā omega-3 e pono ai kou kino.
Leka Lawe-Home
ʻAe, no laila mai kā mākou i kūkākūkā ai, ke lana nei koʻu manaʻo ua loaʻa iā ʻoe kahi manaʻo maikaʻi e pili ana i ka Omega-3. I ka pōkole:
- ʻO Omega-3 kahi ʻano momona "maikaʻi" e pono ai ko mākou kino.
- He mea nui kēia no nā mea he nui, e like me ke olakino o ka puʻuwai, ka hana o ka lolo, a me ka ʻike maka.
- ʻEkolu mau ʻano nui: EPA, DHA (mai ka iʻa), a me ALA (mai nā mea kanu).
- ʻO ka mea maikaʻi loa, ʻo ia ka loaʻa ʻana o ka omega-3 mai ka meaʻai, ʻoiai hoʻi mai ka iʻa.
- Inā ʻoe e lawe ana i nā mea hoʻohui ʻaila iʻa, e hōʻoia e lawe wale iā lākou ma lalo o ke aʻo ʻana a ke kauka. Mai lawe iā lākou ma kāu iho.
- E makaʻala me nā iʻa i kiʻekiʻe i ka mercury, ʻoiai hoʻi no nā wahine hāpai a me nā kamaliʻi.
- Inā ʻaʻole hiki iā ʻoe ke ʻai i ka iʻa, hiki iā ʻoe ke loaʻa ka ALA mai nā kumu mea kanu e like me nā hua flax, nā hua chia, a me nā walnuts.
- He mea naʻauao ke kamaʻilio me kāu kauka e pili ana i ka nui o ka omega-3 āu e pono ai a me ke ala maikaʻi loa e loaʻa ai.
No laila, i ka wā e pili ana i kou olakino, he mea nui loa ka ʻai ʻana i ka meaʻai kaulike. He ʻāpana koʻikoʻi nā Omega-3 o kēlā meaʻai kaulike.
ʻO ka omega-3, nā waikawa momona, ke olakino, ka meaʻai, ka ʻaila iʻa, ke olakino o ka puʻuwai, ka meaʻai
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