Pono ka Omega-3 mau momona momona no kou lolo a mālama pono ka'ōnaehana hana. He maikaʻi nō hoʻi ia no kou naʻau no ka mea e ho'ēmi ana lākou i ke kūlana o arrhythmias, nā haʻahaʻa triglyceride haʻahaʻa, a me ke kahe o ke koko, a ke kōkua nei lākou e mālama i ka pāpale mai ka hōʻinoʻana i kāu mau kumu.
Ke manaʻo nei kaʻAhahuiʻAmelika eʻai i nāʻano iʻaʻelua i kēlā me kēia pule. ʻO ka iʻa kahi o nā kumu momona o nāʻano'eleka momonaʻelua o ka omega-3 i kapaʻia he acetic docosahexaenoic (DHA) a me eicosapentaenoic acid (EPA). ʻO DHA a me EPA wale nō kaʻano o ka omega-3 mau momona momona e pono ai kou kino.
ʻO keʻano i hanaʻia e nā mea kanu, i kapaʻia kaʻaila alpha-linolenic (ALA) heʻuʻuku loa ia mai ka EPA a me ka DHA. ʻOiaiʻo kou kino e hoʻololi i ka ALA i DHA a iʻole EPA inā makemakeʻia,ʻo ia paha ka puna maikaʻi loa o omega-3s.
Akā,ʻaʻole i hana likeʻia nā iʻa a pau aʻoi aku ka nui o nā omega-3 aʻoi aʻe. ʻEwalu waiwai i loko o nāʻele momona omega-3 (a he meaʻono).
1 - Hōʻaliʻi
Hoʻohui pinepineʻiaʻo ia i ka meaʻono ma mua o kaʻaiʻana, akā, hiki ke hanaʻia kēia mau iʻa liʻiliʻi ma ke kuke, ka umu, a me ke kuka. He mea kumu nuiʻo Herring i ka protein, calcium, magnesium, potassium, niacin, huahua B-12 a me selenium.
2 - Salmon
Hoʻokumuʻia nā kīpala Salmon a me nā kāʻei i ka palaoa, kaʻakiʻia, ka sauteed, aiʻole ka pāpala. A iʻole, hiki iāʻoe ke hoʻomau i kahi kaha o ka wai maʻemaʻe ma ka lima e hana i nā salamona a me nā mea kani. Hoʻokomoʻia ka Salmon i loko o ka protein, magnesium, potassium, niacin, huaʻona B-12, a me ka huaʻa A.
3 - Pāʻalu
Hoʻomahiuki pinepineʻia aiʻole ke kānaniʻia ke keokeo, akā, hiki ke hanaʻia a hoʻopaʻaʻia paha nā kāʻei keokeo hou. Ma waho aʻe o nā'āpana momona omega-3, he kiʻekiʻe ke keokeo i ka hua B-12, ke kānini, ka selenium, ka magnesium, ka hao, a me ka potassium, a me ka nui o ka protein.
4 - Sardines
ʻO Sardines nā iʻa iʻa liʻiliʻi eʻike pinepineʻia i loko o nā kini. Hoʻohana pinepineʻia lākou me ka pīpī e like me ka momona. Hiki ke loaʻa i nā pala palaha a hiki ke hanaʻia, puhiʻia a puhiʻia paha. ʻO keʻano nui o ka Sardines i ka lāʻau W a D, niacin, a me ka calcium.
5 - Nānā
Loaʻa ka loaʻaʻana o nā'āpala ma ka pizza a me ka sāha Kaisara, aʻikeʻiaʻoe i loko o ke kēpau i ka wā e hele aiʻoe i kaʻoihana kūʻai. Hiki ke hoʻohanaʻia a hoʻohanaʻia paha nā kuhi kahiko i kapaʻia no ka sardine. Hoʻokomoʻia nā'āpala i loko o ka protein, calcium, potassium, selenium, huamaila B-12 a me niacin.
6 - Halibut
He iʻa maikaʻiʻo Halibut no nā poʻe i makemakeʻole i kaʻono o nā mea nui o ka iʻa iʻa no ka mea he iʻa keʻokeʻo momona ia iʻoi aku i ka omega-3 mau momona. ʻO Halibut kekahi kumu maikaʻi loa o ka protein, potassium, a me ka lolo.
7 - Rainbow Trout
ʻO ka puluʻo Rainbow heʻano keʻokeʻo momona'ē aʻe, no laila, maikaʻi no nā poʻe i makemakeʻole i ka salmon a me ka tuna. Ma waho aʻe o ka kiʻekiʻe i ka omega-3ʻonika momona, heʻano maikaʻi keʻano o ka pulu anuenue, calcium, magnesium, a me niacin.
8 - Tuna
Hoʻohanaʻiaʻo Tuna e like me nā kāhili a iʻole nā pali, a hiki ke hanaʻia, kālua, a i kāpala. Eʻike nō hoʻiʻoe i kahi tuna tuna ma kāu hale kūʻai. He puna maikaʻiʻo Tuna o ka omega-3ʻonika momona, protein, magnesium pāpaʻi pā, Baila 12, a me niacin.
Nā kumuhana:
HuiʻAmelikaʻAmelika. "ʻO ka iʻa a me ka Omega-3'Apiʻa Maʻemaʻe."
ʻOihanaʻAmelika Hui Hana'Aihana Hanaʻai, Kālā Nutrition Database no ke Kūlana Kūlana Kūlana 28.