Pono maoli ʻoe i nā lāʻau Omega-3? E kamaʻilio kākou e pili ana i kēia.

Ua ʻōlelo paha kāu kauka iā ʻoe e ʻai i ka iʻa ʻaila (ʻaʻole i palai ʻia) ma ka liʻiliʻi ʻelua i ka pule. Eia kekahi laʻana, nā iʻa e like me ka sālemona, ka mackerel, ka herring, a me ka sardines. ʻO ke kumu nui o kēia, ʻo ia ka waiwai o kēia mau iʻa i nā waikawa momona omega-3 . He mau momona olakino kēia e maikaʻi no kou puʻuwai, lolo, a me nā hana ʻē aʻe he nui i loko o kou kino.

No ke aha he mea nui ka Omega-3 iā mākou?

I ka ʻōlelo maʻalahi, ʻaʻole hiki i ko kākou kino ke hana i nā omega-3 ma o lākou iho. No laila, pono kākou e loaʻa kēia meaʻai mai nā meaʻai a kākou e ʻai ai. ʻO nā ala kūlohelohe maikaʻi loa e loaʻa ai nā omega-3:

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

Eia nō naʻe, ʻoiai ʻoi aku ka maikaʻi o ka loaʻa ʻana o kēia mau mea mai ka meaʻai, ʻaʻole lawa ka nui o ka poʻe i nā omega-3 mai kā lākou ʻai o kēlā me kēia lā. Inā ʻo ia ke ʻano no ʻoe, ʻo ka hana mua e hoʻohui i ka iʻa a me nā meaʻai ʻē aʻe i waiwai i ka omega-3 i kāu ʻai. No ka mea, ʻaʻole wale kēia mau meaʻai e hāʻawi i nā omega-3, akā, he nui nā meaola ʻē aʻe e pono ai ko kākou kino, e like me ka protein, nā wikamina, a me nā minelala .

E aʻo kākou e pili ana i nā ʻano nui o ka omega-3s.

ʻEkolu mau ʻano nui o nā waikawa momona omega-3. No ka hoʻomaopopo maʻalahi ʻana iā lākou, e nānā i ka papa ma lalo.

Hana maoli anei nā pila i kūʻai ʻia ma ke kauka ʻole (ʻaʻole i kuhikuhi ʻia)?

Eia kahi mea nui loa. Ua hōʻike ʻia nā haʻawina he nui i hana ʻia e pale aku a mālama paha i kahi maʻi ʻaʻole hāʻawi ka lawe ʻana i nā mea hoʻohui omega-3 haʻahaʻa (hiki iā ʻoe ke kūʻai ma luna o ke kauka) i kēlā me kēia lā i nā pono olakino koʻikoʻi.

No laila, inā kūʻai wale ʻoe i nā pila omega-3 mai ka hale kūʻai lāʻau lapaʻau a lawe iā lākou, ʻaʻole paha lākou e hāʻawi iā ʻoe i nā hopena āu e manaʻo ai.

No laila he aha ka ʻokoʻa ma waena o ka Omega-3 a ke kauka i kuhikuhi ai a me ke Kauka Omega-3?

ʻOi aku ka nui o ka omega-3 i loko o nā pila Omega-3 a ke kauka e kuhikuhi ai nou ma mua o nā mea hiki iā ʻoe ke kūʻai ma ke kūʻai aku. Nānā mau ʻia lākou e nā luna hoʻoponopono lāʻau no ko lākou maikaʻi a me ka palekana.

I ka wā e pili ana i nā lipids koko, ʻo ia hoʻi ka cholesterol maikaʻi (HDL), ka cholesterol maikaʻi ʻole (LDL), a me nā triglycerides . ʻOi aku ka nui o kāu kauka e kuhikuhi i nā omega-3s nāu inā kiʻekiʻe loa kou pae triglyceride (ma luna o 500 mg/dL).

Ua hōʻike kekahi mau noiʻi e hiki i kēia mau lāʻau lapaʻau ke hoʻonui i kāu mau pae cholesterol maikaʻi (HDL). Eia nō naʻe, hiki iā lākou ke hoʻonui i kāu mau pae cholesterol maikaʻi ʻole (LDL). No ka mea he nui nā mea e noʻonoʻo ai, ʻo kāu kauka wale nō ke hoʻoholo inā kūpono kēia lāʻau lapaʻau iā ʻoe.

Eia kekahi mau ʻano lāʻau omega-3 a nā kauka i kuhikuhi ai:

• ʻEpanova (omega-3-carboxylic acids) - Loaʻa i kēia ka EPA a me ka DHA.
• ʻO `Lovaza` (omega-3-acid ethyl esters) - Loaʻa pū i kēia ka EPA a me DHA.
• ʻOmtryg (omega-3-acid ethyl esters) - Loaʻa pū i kēia ka EPA a me DHA.
• ʻO `Vascepa` (icosapent ethyl) - Loaʻa i kēia ka EPA wale nō.

Aia kekahi hopena ʻaoʻao i kēia mau pila?

ʻAe, e like me nā lāʻau lapaʻau āpau, hiki i kēia ke loaʻa nā hopena ʻaoʻao. Aia ia i ke ʻano āu e lawe ai.

ʻO nā Omega-3 i kauoha ʻole ʻia mai ka hale kūʻai lāʻau lapaʻau

ʻAʻole paha i loko o ka pila ka nui o nā omega-3 ma ka lepili. No ka mea, ʻaʻole i hoʻoponopono pono ʻia e like me nā lāʻau lapaʻau, hiki nō hoʻi iā lākou ke loaʻa nā mea pono ʻole ʻē aʻe. ʻO nā hopena ʻaoʻao liʻiliʻi:

• ʻAla iʻa a i ʻole ka ʻono iʻa i loko o ka waha
• ʻO ka ʻeha o ka ʻōpū

Inā hāpai ʻoe, hānai waiū, e lawe ana i nā lāʻau hoʻokahe koko, a i ʻole he maʻi allergy i ka iʻa/kai , pono ʻoe e kamaʻilio me kāu kauka ma mua o ka hoʻohana ʻana i kekahi o kēia mau mea hoʻohui.

Nā Omega-3 i kauoha ʻia

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