ʻO ka mea e pono ai ʻoe e ʻike e pili ana i ka Omega-3: ʻO ia ka mea āu e loaʻa ai ma ka hale kūʻai lāʻau lapaʻau a i ʻole ka mea a kāu kauka i kuhikuhi ai?

Ua ʻōlelo paha kāu kauka iā ʻoe e ʻai i ka iʻa ʻaila (e like me ka sālemona, mackerel, sardines) ma ka liʻiliʻi ʻelua i ka pule, ʻeā? Akā, ʻoi aku ka maikaʻi o ka palai ʻole ʻana iā lākou i loko o ka ʻaila. ʻO ke kumu nui o ka ʻōlelo ʻana pēlā, ʻo ia ka nui o ka omega -3 i loko o kēia mau ʻano iʻa, kahi waikawa momona e pono loa ai no ko kākou puʻuwai, ka lolo, a me nā mea ʻē aʻe he nui. ʻAʻole hiki i ko kākou kino ke hana i kēia omega-3 ma kāna iho. No laila, pono kākou e loaʻa mai ka meaʻai a kākou e ʻai ai. E kamaʻilio hou kākou e pili ana i ka omega-3, ka mea a ka poʻe he nui e kamaʻilio nei i kēia lā.

Pehea lā e loaʻa ai iā kākou kēia Omega-3?

I ka ʻōlelo maʻalahi, ʻo ke ala maikaʻi loa e loaʻa ai nā omega-3s ma o ka meaʻai, ʻoiai mai kēia mau meaʻai:

• Iʻa ʻaila: ʻO nā iʻa e like me ka sardines, herring, mackerel, mackerel, tuna, a pēlā aku.
• Nā hua flax
• Nā nati: ʻOi loa nā walnuts

Akā ʻo ka ʻoiaʻiʻo, ʻaʻole lawa ka omega-3 o ka hapa nui o kākou mai kēia mau meaʻai. I kēlā hihia, ʻo kāu hana mua e pono ai ke hoʻomaʻamaʻa i ka ʻai ʻana i kēia mau meaʻai. No ka mea, ʻaʻole wale kēia mau meaʻai e hāʻawi i ka omega-3, akā, he nui nā meaolaola e pono ai ko kākou kino, e like me nā protein, nā wikamina , a me nā minelala .

Aia kekahi mau ʻano omega-3?

ʻAe, ʻekolu mau ʻano nui o nā omega-3. E nānā kākou i ko lākou ʻano, ko lākou wahi i hele mai ai, a me kā lākou hana no ke kino.

ʻO ka ʻokoʻa ma waena o kahi mea hoʻohui āu e kūʻai ai mai kahi hale kūʻai lāʻau lapaʻau a me kahi lāʻau lapaʻau i kuhikuhi ʻia e ke kauka

ʻO kēia ka nīnau a ka poʻe he nui. Ua like anei kēia mau mea ʻelua? ʻAʻole. He ʻokoʻa nui ma waena o nā mea ʻelua.

E kūʻai iā Omega-3 mai ka hale kūʻai lāʻau lapaʻau me ke kauoha ʻole a ke kauka (ʻAʻohe kauoha Omega-3)

Kāhea mākou i kēia mau mea he " nā mea hoʻohui ." ʻAʻole lākou he mau lāʻau lapaʻau . ʻO ka nui o ka omega-3 i loko o lākou he haʻahaʻa pinepine. Ua hōʻike ʻia nā noiʻi like ʻole ʻaʻole i hōʻoia ʻia ka lawe ʻana i ia mau mea hoʻohui i nā liʻiliʻi liʻiliʻi i kēlā me kēia lā he pono nui i ka pale ʻana a i ʻole ka mālama ʻana i nā maʻi.

Kauka Omega-3

ʻAʻole kēia he mau mea hoʻohui wale nō, he mau lāʻau lapaʻau lākou. Loaʻa iā lākou nā mahele kiʻekiʻe loa o ka omega-3. A ua hoʻāʻo pono ʻia lākou e nā luna hoʻoponopono lāʻau no ko lākou maikaʻi a me ka palekana.

E ʻōlelo wale ke kauka i kēia mau mea i nā hihia kūikawā. ʻO ia hoʻi, inā he kiʻekiʻe loa kou mau pae o kahi ʻano momona i kapa ʻia ʻo triglycerides i loko o kou koko (ʻoi aku ma mua o 500 mg/dL). ʻO Triglycerides kahi ʻano momona i loko o ko kākou koko, e like me ka cholesterol. Hoʻonui nā pae triglyceride kiʻekiʻe i ka pilikia o nā maʻi e like me ka maʻi puʻuwai , ka hahau ʻana , a me ka pancreatitis .

Hiki i kēia mau lāʻau lapaʻau ke hoʻohaʻahaʻa i nā triglycerides a hiki ke hoʻonui i ka cholesterol maikaʻi (HDL). Eia nō naʻe, hiki i kekahi mau ʻano ke hoʻonui i ka cholesterol maikaʻi ʻole (LDL). No laila, ʻo kāu kauka wale nō ke hoʻoholo inā kūpono kēia lāʻau lapaʻau iā ʻoe.

ʻO *ʻEpanova, Lovaza, Omtryg, Vascepa* he mau laʻana o kekahi mau ʻano lāʻau omega-3 a nā kauka e ʻōlelo nei.

E aʻo pū kākou e pili ana i nā hopena ʻaoʻao.

E like me nā mea ʻē aʻe a pau, hiki i kēia ke loaʻa kekahi mau hopena ʻaoʻao. Aia ia i ke ʻano āu e lawe ai.

Nā ʻano mea hoʻohui i lawe ʻia me ke kauoha ʻole a ke kauka (ʻAʻohe kauoha)

ʻO nā hopena ʻaoʻao maʻamau o kēia mau mea:

• Nā ʻōpala ʻala iʻa a i ʻole ka ʻono iʻa i loko o ka waha
• ʻO ka ʻeha o ka ʻōpū, ka luaʻi

Nā lāʻau lapaʻau i kuhikuhi ʻia

ʻOkoʻa nā hopena ʻaoʻao o kēia ma muli o ke ʻano o ka lāʻau lapaʻau.

• ʻEpanova: ka maʻi pahū, ka nausea, ka ʻeha o ka ʻōpū
• Lovaza, Omtryg: ka luaʻi, ka ʻono maikaʻi ʻole i ka waha, ka ʻōpū ʻeha
• Vascepa: ʻEha hui

Omega-3, ʻaila iʻa, triglycerides, cholesterol, maʻi puʻuwai