Ponoʻia ka Omega-3'aleko momona no ka lolo a me keʻano o ka'ōnaehana hana, a loaʻa iā lākou nā'āpana anti-inflammatory. Pono ka Omega-3'aleʻa momona mai kāuʻai -ʻaʻole hiki i ke kino kanaka ke hana.
ʻEkoluʻanoʻano omega-3 mau momona acids i loaʻa i nā meaʻai. Hiki ke loaʻa kaʻaila Eicosapentaenoic (EPA) a me Docosahexaenoic acid (DHA) i ka iʻa, a loaʻa kaʻaila alpha-linolenic (ALA) ma nā mea kanu.
Hōʻike nā kānaka no kaʻikeʻana eʻai i nā iʻa i kiʻekiʻe i ka omega-3ʻonika momona ma ka liʻiliʻiʻelua manawa i kēlā me kēia wiki e hālāwai i kāu mau koi EPA a me DHA.
Akā, pehea ināʻaʻoleʻoe makemake i ka iʻa aʻaʻole makemake paha i kahi meaʻai a meaʻai paha? ʻOiaiʻaʻole hiki i kou kino ke hana omega-3 mau momona momona mai kaʻiliʻia hiki iā ia ke hoʻololi i kekahi ALA i DHA a iʻole EPA. Akā naʻe,ʻaʻole i maopopo ināʻoi ka hopena likeʻole o ka omega-3 i ka lāʻau.
Akā, ināʻoe e like me ka iʻa, he mea maikaʻi ia e loaʻa i nā kumuhanaʻoi aku he nui i ka omega-3. Eia ke nānā i kekahi o kā mākou punahele.
1 - Flax Seeds
ʻO nāʻanoʻano flax ke kiʻekiʻe i ka'āpana alpha-linolenic me ka huaora, nā mineral, fiber, a me nā phytosterols, aʻo ia hoʻi he mau pono maikaʻi'ē aʻe. Hiki iāʻoe keʻike i nā hua līlū a pau, nāʻano flax i milled, a me kaʻaila o ka flax. ʻO ka mea nui, nui nā'āpena ' ōnoa' āpau e komo ana i ka flax. E kāpīpī i nā'ōpala i ka'ōpena, kaʻua, a me ka salama.
Ka hopena: e hoʻomau i kāu huaʻula a me ka hinu o ka flax i loko o ka friji e mālama hou.
2 - Edame
ʻO Edamame nā'ōpena'ōpena i kāhuaʻia a waihoʻia e hoʻomaʻalili ma mua o ka lawelaweʻana, e mau ana i loko o ka pūpū. Ua kiʻekiʻe lākou i ka'āpana alpha-linolenic a me ka nui o nā huaora, nā minelala, a me ka fiber, aʻoi lākou i ke kinona. Hoʻohanaʻiaʻo Edamame i nā haleʻaina Iapana a aia ma ka papa kaomihi o nā hale kūʻai kumukūʻai.
Ka hopena: hoʻomana i ka inoa e like me ke ahiahi awakea awakea.
3 - Chia Seeds
ʻO nā hua a me nā nūnū e lilo i punahele maikaʻi loa o nā momona maikaʻi a me nāʻano puaa chia . Ma waho aʻe o kā lākou waihona kiʻekiʻe ALA,ʻo nā kumulāʻau chia he kumu maikaʻi o ka'ōnaehana meaʻai, me kahi mau huaʻai a me nā minela.
Ka hopena: e ho'āʻo i ka chia ma kahi o nā hua loli, aiʻole ma keʻano he olakino maikaʻi i kaʻai a i ka salakeke paha.
4 - Hui Canola
ʻO kaʻaila Canola kahi kumu maikaʻi loa o kaʻaila alpha-linolenic, a heʻanoʻaila maikaʻi e like me kēia. Hiki ke kūpono i kaʻaila Canola i nā mahana wela a maikaʻi loa, a he mea kūpono paha ia no kaʻano o ke kukeʻana, ka kukeʻana, a no ka hoʻohanaʻana paha i mea hana ma nāʻaʻahu a me nā meaʻai.
Ka hopena: e hoʻohana i kaʻaila canola e like me ka māmā eʻono ai i kaʻailaʻaila.
5 - Walnuts
Aia i ka nui o ka meaʻaiʻai,ʻo ka walnuts kekahi mau'ōpuni maikaʻi a puni. Ke piʻi nei lākou a hiki i ka nui o nā huapalapala alpha-linolenic acid, a ua kiʻekiʻe lākou i loko o ka protein a me nā huaora a me nā minela. Mālama nā Walnuts i ka meaʻai nui, ka salakeke, ka palaoa a me ke kalo, a me ka meaʻono i nā meaʻai a me nā meaʻai. E hoʻohana i kaʻaila wolina no ka hanaʻana i ka ulana pale.
Ka hopena: kūʻai i nā walnuts i loko o ka pūpū no ka maximal freshness a mālama i nā nuts a pau refrigerated.
6 - ka pauki
ʻO ka'ōpena pa'ū ka mea maikaʻi loa no ka hoʻonuiʻana i kāu lilo o ALA. ʻOiai ua loaʻa lākou i ka calcium, ka magnesium, a me ka protein. Ua kiʻekiʻe lākou i ke fiber. Hiki iāʻoe ke loaʻa nā huakikoʻala ma kāu hale kūʻai kūʻai, a iʻole e hiki iāʻoe ke hana i kāu mau kumulukulu pulu i ka home.
Ka hopena: kūʻai i nā'alakininaʻokoʻa i hala mua - ua maʻalahi kaʻaiʻana.
7 - Nīʻau Pine
ʻO nā pine Pine kahi kumu maikaʻi'ē aʻe o ka ALA, me ka nui o nā mea momona, nā momona momona, manganese a me kekahi mau hua hua B-mea nui. Hiki iāʻoe ke loaʻa pinepine pā i kāu hale kūʻai kūʻai. Ua hoʻomaka mua lākou.
Ka hopena: hoʻokauʻai i ka pesto me nā hua paʻi me ka palaoaʻai piha no ka mea maikaʻi loa.
8 - Navy Beans
ʻO nā pīʻeleʻele kahi kumu kumu kanu maoli o omega-3ʻoni momona. ʻOi aku lākou i ka makahiki maikaʻi loa o ka papa lākiuʻole. Ke kiʻekiʻe nei lākou i ka fiber a me ka manganese. Hiki ke hoʻohanaʻia nā pīʻeleʻele i ka nui o nāʻoihana e kāhea ana i nā pīni keʻokeʻo maloʻo.
Ke kumuhana: e mālama i kekahi mau kī liʻiliʻi o nā pī navy i ka lima e hoʻomoʻi i ka hopena aiʻole i nā māmā wikiwiki.
9 - Hemp Seeds
ʻAʻole hiki iāʻoe ke hoʻokiʻekiʻe i nāʻano hemp, akā hiki iā lākou ke kōkua iāʻoe e ola. Ua waiwai lākou i nā omega momona a me nā alumina likeʻole me ka hao a me ka magnesium. ʻAʻole lākou i like me nāʻano o keʻano o keʻano o keʻano o keʻano o keʻano o keʻano o keʻano o keʻano o keʻano o keʻano o ke kumulāʻau flax.
Ka hopena: e hoʻohana i nāʻano hemp ma keʻanoʻokoʻa i nā kumulāʻau flax - he lahilahi a hiki ke hoʻokomoʻia i kahi mea wale nō.
Nā kumuhana:
Ke Kulaʻo Harvard o ke Aupuni. "E nīnau i ka meaʻike: Omega-3'Apiʻa momona." Loaʻa iāʻApelila 16, 2016, 2015. http://www.hsph.harvard.edu/nutritionsource/omega-3/
Lane K, Derbyshire E, Li W, Brennan C. "Ka hana a me ka hoʻohana ponoʻana i nā kumu meaʻai meaʻai o ka omega-3 fatty acids: he hōʻike i nā puke." Palapala Hōʻaikaʻi Nānā Nalu. 2014 (54) (5): 572-9. Loaʻa iāʻApelila 16, 2016. http://www.tandfonline.com/doi/abs/10.1080/10408398.2011.596292?journalCode=bfsn20.
Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻai no nā Palapalahana Mea Kūʻaiwai Kūʻai no ka Papahana Kūlana Kūlana 28. Aia i ka lā 16 o Aperila, 2016. https://ndb.nal.usda.gov/ndb/search.