ʻO nā meaʻai maikaʻi loa i piha i nā Omega-3! E ʻike pono kākou e pili ana i kēia mau mea.

Ua lohe mua ʻoe i ka inoa ʻo 'Omega-3'? Ua ʻike paha ʻoe iā ia i ʻōlelo ʻia e ke kauka, ma kahi hōʻike TV, a i ʻole ma kahi ʻōmole o nā huaora ma ka hale kūʻai lāʻau. ʻOiai he nui ka poʻe e kamaʻilio e pili ana i ia mea, ʻaʻole paha ʻoe i maopopo i ke ʻano o kēia mau mea, no ke aha lākou he mea nui no ko mākou kino, a ma hea mākou e loaʻa ai iā lākou. No laila, i kēia lā e kamaʻilio maʻalahi mākou e pili ana i kēia waikawa momona koʻikoʻi i kapa ʻia ʻo Omega-3, kona mau pono, a me nā meaʻai i loaʻa ka hapa nui o lākou.

He aha maoli ka Omega-3?

I ka ʻōlelo maʻalahi, ʻo nā omega-3 kahi ʻano 'momona maikaʻi' he mea nui no ka hana olakino o ko mākou kino. He ʻāpana lākou o kēlā me kēia cell i loko o ko mākou kino. Loaʻa kēia mau waikawa momona i ʻekolu mau ʻano nui.

1. ALA (Alpha-linolenic acid): Loaʻa kēia i nā meaʻai mea kanu, e like me nā flaxseeds, nā chia seeds, a me nā walnuts.

2. EPA (ʻakika Eicosapentaenoic): Loaʻa kēia mau mea i nā meaʻai kai.

3. DHA (ʻakika Docosahexaenoic): E like me ka EPA, loaʻa kēia i ka nui o nā meaʻai kai, ʻoi aku ka iʻa ʻaila.

Ma waena o kēia mau mea, ua kapa ʻia ʻo ALA he 'essential fatty acid' . ʻO ke kumu o kēia, ʻaʻole hiki i ko kākou kino ke hana iā ia iho. No laila, pono kākou e loaʻa mai ka meaʻai. Hiki i ko kākou kino ke hoʻololi i kahi liʻiliʻi o ka ALA a kākou e ʻai ai i EPA a me DHA. Akā, he liʻiliʻi loa kēlā nui. No laila, ʻo ka ʻai ʻana i nā meaʻai waiwai i ka EPA a me DHA e hāʻawi pololei i ko kākou kino i nā pono nui. He mea nui loa ka DHA no ke olakino o ka lolo a me nā maka.

Nā pōmaikaʻi kupaianaha o Omega-3 no ko mākou kino

ʻAʻole wale ka Omega-3 he ʻano momona. He nui ko lākou mau pono no ko kākou olakino.

He hoaaloha maikaʻi loa ma ka puʻuwai

Ua hōʻike ʻia e ka noiʻi ʻana hiki i ka ʻai ʻana i ka meaʻai momona i nā omega-3 ke hōʻemi nui i ka pilikia o ka maʻi puʻuwai. ʻO kēia mau mea:

• Hoʻemi i ka cholesterol maikaʻi ʻole (LDL) a me nā pae triglyceride i loko o ke koko.
• Pale kēia i ka hōʻiliʻili ʻana o ka plaque i loko o nā kīʻaha koko a pale iā lākou mai ke pani ʻana. E noʻonoʻo e like me ka lepo e hōʻiliʻili ana i loko o kahi paipu wai. Hoʻemi kēia i ka hōʻiliʻili ʻana o ka plaque i loko o ko kākou mau kīʻaha koko.
• Kōkua nō hoʻi ia i ka kaohi ʻana i ke koko.

Hoʻemi i ka mumū pono ʻole i loko o ke kino

He pane maʻamau a olakino ka mumū i ka maʻi a i ʻole ka ʻeha. Eia nō naʻe, inā hoʻomau kēia mumū no ka manawa lōʻihi, ʻoiai ma nā pae haʻahaʻa (ka mumū mau), hiki iā ia ke alakaʻi i nā maʻi he nui, e like me ka maʻi puʻuwai, ka ʻāʻī, a me ke kaumaha. Hiki i nā Omega-3 ke kāohi i kēia mumū makemake ʻole ʻia a hōʻemi i ka pilikia o nā maʻi pili.

Maikaʻi no ka hana o ka lolo a me ka hoʻomanaʻo

He 60% ka momona o kou lolo, a he nui ka DHA o ia mea. No laila, he mea nui nā omega-3, ʻoiai ʻo DHA, no ka hana olakino o ka lolo.

• Ua hōʻike kekahi mau noiʻi he haʻahaʻa ka pilikia o ka poʻe e lawe mau ana i ka omega-3s i ka hoʻomohala ʻana i nā maʻi e pili ana i ka hoʻomanaʻo e like me ka maʻi Alzheimer a me ka dementia.
• Kōkua pū lākou i ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo a me ka lōʻihi o ka nānā ʻana o nā keiki a me nā ʻōpio e aʻo ana.

He aha nā meaʻai i waiwai nui i ka Omega-3?

ʻO ka mea maikaʻi loa, ʻo ia ka omega-3 kahi mea hiki iā mākou ke loaʻa maʻalahi i kā mākou meaʻai. ʻOi aku ka maikaʻi o ka loaʻa ʻana o kēia meaʻai mai nā meaʻai kūlohelohe ma mua o nā mea hoʻohui. Eia kahi papa inoa o nā meaʻai i kiʻekiʻe i ka omega-3.

E makaʻala hoʻi kākou i nā mea hoʻohui a me nā hopena ʻaoʻao.

Hiki i kekahi poʻe, ʻoiai ka poʻe makemake ʻole i ka ʻai ʻana i ka iʻa, ke noʻonoʻo paha e lawe i nā mea hoʻohui omega-3. He mea maʻamau ka ʻaila iʻa a me ka ʻaila akepaʻa cod ma ka mākeke. Akā aia kekahi mau mea āu e ʻike ai ma mua o ka hoʻohana ʻana iā lākou.

• Nā hopena ʻaoʻao: Hiki i kekahi poʻe ke loaʻa i ka ʻeha o ka ʻōpū a me ka maʻi pākī i ka wā e lawe ai i kēia mau pila. Hiki ke hoʻonui ʻia kēia mau mea i ka piʻi ʻana o ka nui o ka lāʻau.
• Nā pilina me nā lāʻau lapaʻau ʻē aʻe: Inā ʻoe e lawe ana i nā lāʻau hoʻokahe koko a i ʻole nā ​​lāʻau hoʻomaha ʻeha (e like me ka ibuprofen), ʻo ka lawe ʻana i nā mea hoʻohui omega-3 e hoʻonui paha i kou pilikia o ke kahe ʻana o ke koko. No laila e kamaʻilio me kāu kauka e pili ana i kēia.
• Nā pilikia kūikawā: Pono nā wahine hāpai, nā poʻe i pilikia i ka maʻi diabetes, a me nā poʻe me nā pae cholesterol LDL kiʻekiʻe e ʻimi i ke aʻo lapaʻau ma mua o ka lawe ʻana i nā mea hoʻohui omega-3. ʻO ka lawe ʻana i nā lāʻau kiʻekiʻe i kekahi manawa hiki ke hoʻonui i ka pilikia o ka hahau hemorrhagic.
• Ka ʻAi ʻAna i ka Mercury: ʻOiai ʻo ka ʻai ʻana i ka iʻa ke ala maikaʻi loa e pale aku ai i kēia, hiki i kekahi mau iʻa nui, e like me ka iʻa pahi kaua a me ke king mackerel, ke loaʻa i nā pae kiʻekiʻe o ka mercury. No laila, ʻoi aku ka maikaʻi o ka pale ʻana i ka ʻai mau ʻana i ia mau iʻa. Eia naʻe, ma ke ʻano laulā, ʻoi aku ka nui o nā pono o ka ʻai ʻana i ka hapa nui o nā ʻano iʻa ma mua o nā pilikia.