He aha kāu eʻike ai e pili ana i ka pili a me ka Omega-3?
Ua lohe pahaʻoe i ka pono o nā'āpana momona omega-3 iāʻoe, aʻo ia kekahi o nā kumu i hoʻonuiʻia ai ka nui o nā iʻa i kā lākou meaʻai. Akā,ʻaʻole makemake nā kānaka he nui eʻai i ka iʻa, aʻaʻole paha i kēlā manawa. Hiki iāʻoe ke loaʻa nā omega-3 likeʻole ma ke kākoʻoʻana i kahi waihona?
ʻOʻOga Omega-3:ʻAi keʻano o ke Hype?
ʻO ka omega-3ʻonika momona heʻano o ka momona polyunsaturated (aiʻole kaʻaila) a he mea nui no kaʻoihana'ōpiopio e like me nāʻano pūnaewele'ē aʻe.
Hiki i ka Omega-3 ke maikaʻi no kaʻili a me nā maka a me ka maikaʻi no kou puʻuwai no ko lāua hiki ke hoʻemi i ke koko a hoʻoemi i ka hopena o ka make koke. ʻAʻole like me ka omega-6'ekene momona,ʻaʻole lākou e hoʻokiʻekiʻe i ke atherosclerosis,ʻo ka pilikia kumu me nā maʻiʻeha maʻi e like me ka maʻi o ke keʻa.
Hiki i nā omega-3ʻonika momona ka hopena ma nā'āpana triglyceride aʻo ia ka hōʻailona no nā hōʻailona oʻekolu omega-3. ʻOiai e hiki i ka DHA a me ka EPA ke hoʻemi i ke kiʻekiʻe o ka triglyceride, akā, i ka poʻe i loaʻa nā haʻahaʻa kiʻekiʻe loa, hikiʻole paha ka hopena i ka maikaʻi. I nā kumu kiʻekiʻe , hiki i ka omega-3 ke hoʻemi i ka nui o LDL cholesterol a hoʻohaʻahaʻa i ka HDL (maikaʻi) cholesterol. Hoʻopukaʻia nā mea hōʻano omega-3 wale nō no nā kānaka me nā haʻahaʻa triglyceride kiʻekiʻe. E aʻo hou e pili ana i ka hopena o omega-3 ma cholesterol a me nā triglycerides.
Ma muli o kēia mau pono kūpono, hiki i nā poʻe he nui i ke kumu kumu o omega-3s: iʻa.
Akā, ināʻaʻoleʻoe makemake eʻai i ka iʻa a iʻole paha i kēlā iʻa nui? ʻO ka mea pōmaikaʻi, aia kekahi mauʻano'ē aʻeʻaʻole eʻauʻau i ke kai e pili ana i nā kumuhana mea kanu a me nā mea hoʻokomo omega-3.
No ka hoʻomaopopoʻana i nā puna maikaʻi o ka omega-3 fatty acids, a no ke kohoʻana i ka mea kūpono maikaʻi, he mea kōkua ia e hoʻomaopopo i nāʻano omega-3.
Nāʻano o ka Omega-3ʻO nā mea momona
Aia kekahiʻanoʻano omega-3 mau momona momona, a heʻano like paha kēia mauʻano i ka hopena o lākou i kāu olakino. Loaʻa i ka Omega-3:
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
- ALA (alpha linolenic acid)
Nā kumu o Omega-3'Apiʻa Hua
ʻEkolu ala nui e hoʻonui ai i ka nui o omega-3 i kāuʻai: iʻa, mea kanu, a me nā mea hoʻopiha. E nānā pono kākou i kēia mau mea a pau a laila e pane i ka nīnau inā paha e hiki ke hoʻohana i nā mea hoʻopihapiha no ka paniʻana i ka iʻa.
ʻOi a me Omega-3
ʻO keʻano,ʻo ka iʻa ka punahele nui o ka waikawa fatty acids docosahexaenoic acid (DHA) a me eicosapentaenoic acid (EPA). ʻO kēia nāʻano o ka omega-3 mau momona waiwai e pono ai kou kino, a no ke aha e'ōlelo ai kaʻAhahuiʻAmelika Hui eʻai iʻelua mau ai iʻa i kēlā me kēia pule. ʻO ka iʻa nui no omega-3'eleʻa momona ma loko o nā iʻa momona e like me ka waiona, ka tuna, ka heleuma, ka hānai, ka mea hānai, ka maʻaleʻale, ka iʻa, a me ka sardines.
Nā Pūnaehana Kūkuluʻia ma Plant Plant o Omega-3'Apiʻa Hua
ʻO kekahiʻano'ē aʻe i kaʻaiʻana i ka iʻa eʻai i nā mea kanu a me nāʻaila e loaʻa ana i nā'āpana momona omega-3. ʻAiʻole ka iʻa, ua hāʻawi nā mea kanu i kaʻaila alpha-linoleic (ALA) ma mua o DHA a iʻole EPA. ʻO kēlā mau'ōlelo,ʻo ko mākou kino no ka hapa nui o ka ALA i hoʻololi iā DHA a iʻole EPA ma muli o ka wai ikaika o kou kino.
ʻO nā kumu kanu ulu maikaʻi loa o nā'āpana momona omega-3 e komo pū ana:
- ʻAi pū me nā walnuts a me nā almonds
- Nāʻanoʻano e like me nāʻano o ke kolonā, nā huaʻania chia, nā hua'etoka, nāʻano hemp, a me nā hua pine
- ʻO Edamame
- ʻO kaʻaila Canola
- Nā pī
He mea maʻalahi ke hoʻohui i nā kumu kanu o omega-3 i kāuʻai, no ka laʻana, hiki iāʻoe ke hoʻoulu i nā hua'okena i kahi salakeke, e kuke me ka hinu canola, a me ka meaʻai ma nā walnuts. Hiki iāʻoe ke kūʻai aku i nāʻanoʻano flax i laweʻia e ka spoonful, e like me ka laweʻana i kahi waihona.
Inā makemakeʻoe i ka nui o ka EPA a me ka DHA aʻaʻoleʻai i ka iʻa, pono pahaʻaʻole i lawa ka mea kanu. Ināʻo ia ke kumu, hiki ke hāʻawiʻia kahi kōlawaiʻaila momona omega-3.
'Oʻau Omega-3
Hoʻokomoʻia nā meaʻaila a me nā mea kanu o ka omega-3 i nā mea kanu a me nā noiʻi eʻike nei e hiki i nā mea hoʻokupu omega-3 ke hāʻawi i ka nui o nā pono like o ka iʻa.
Hiki i nā kohu iʻa ke komo i loko o kaʻaila iʻa, kaʻaila ate kola, aiʻole kaʻaila krill, a he mauʻano likeʻole ka EPA a me ka DHA. ʻO nā pāpili pūnaewele kahi i loko o ka ALA, i hoʻohuliʻia i ka EPA me / a i ka DHA ma ke kino.
No ka mea,ʻaʻole i hoʻolālāʻia nā mea hoʻopihapihaʻai kūlike i ka helu likeʻole e like me nā hua'ōlelo i hoʻopaʻaʻia, he mea nui e kūʻai i kahi hua maikaʻi mai kahi waihona kaulana.
ʻO ka mea i kākauʻia i ka omega-3 mau meaʻaʻala
Ma waho aʻe o nā pākuʻi o luna-ka-counter, hiki i nā mea hoʻopihapiha hoʻoponopono. Lovaza (omega-3 ethyl esters), Vascepa (icosapent ethyl), a me Epanova i hoʻohana muaʻia no nā kānaka me nā'āpana keu kiʻekiʻe loa.
ʻO nāʻaoʻao a me ka palekana o ka Omega-3'Apīpī Maʻemaʻe
ʻOi aku ka palekana o ka Omega-3,ʻoiaiʻaʻole he kumu e pale ai iā lākou (e nānā i lalo) a hahaiʻoe i nā kuhikuhiʻana o ka lepili. He mea maikaʻi loa ia e kamaʻilio aku i kāu kauka e pili ana i nā mea hoʻopihapiha waiwai, keʻoleʻoe inā loaʻa kekahi maʻi maʻi maʻamau. Hiki i nā pāʻani pāʻaniʻai ke loaʻa nā hopena a me ka piliʻana me kekahi mau lāʻau. Hiki ke hōʻea i nā hopena āpau a me nā hopena lōʻihi, a komo pū me:
Nā hopena pōkole pōkole : Fishy pō. Ināʻaʻoleʻoe makemake i ka iʻa, pono pahaʻoe e inaina i nā 'iʻa iʻa' e hiki ai i kēia mau hoʻopihapiha ke hana. ʻO kekahi koho'ē aʻe heʻaila algal, i hanaʻia mai ka moana algae. ʻO ia wale nō kahi kanu kanu i loaʻa kahi DHA i hana muaʻia.
ʻO nā hopena hopena lōʻihi :ʻO ka laweʻana i kēia mau kīpī no nā manawa lōʻihi e hiki ai i nā hapa o ka lāʻauʻoʻAmona i kekahi poʻe, aʻo ka nui o nā mea pāʻani-omega-3 he nui ka mea e hihia ai ke koko. No laila inā kohoʻoe eʻai hou i ka iʻa aʻaʻoleʻole, e kamaʻilio me kāu kahu mālama ola ma mua o ka laweʻana i nā'āpana momona omega-3 nui a me nā meaʻai'ē aʻe'ē aʻe.
Nā kūkino pili kino: E kamaʻilio i kāu kauka e pili ana i nā lāʻau lapaʻau āu e lawe nei, akā, e pili pono kaʻaila iʻa i nā mea liʻiliʻi, beta-blockers, a me nā meaʻokoʻa koko.
Omega-3s, Fish, Hoʻohui, a me Mercury
I nā makahiki i hala iho nei, uaʻoi aʻe ka pili o ka pili mercury o ka iʻa a me nā meaʻaila. ʻAʻole hiki ke palekana i ka mercury no ka mea he nui nā mercury i loko o nā iʻa a pau, akā makemakeʻoe eʻae i ka kiʻekiʻe o ka mercury kiʻekiʻe inā he hāpaiʻoe a he hānai paha. Ua heluʻia ma lalo nei ma lalo o ka hāpaiʻana.
ʻO wai ka mea eʻae i kaʻae Omega-3
ʻIkeʻia e loaʻa i kekahi o nā'āpana momona omega-3 kekahi mau pōmaikaʻi, a hiki iā ia ke hoʻopiha i ke āpau no ka poʻeʻaiʻole i ka nui o nā iʻa a me nā hua.
Aia kekahi mau kānaka, akāʻaʻole naʻe lākou e lawe i kēia mau mea hoʻopiha. Eia kēia:
- ʻO ka poʻe i maʻi i ka iʻa aiʻole ka lawaiʻa
- ʻO nā kānaka i loaʻa i ka maʻi hānai a iʻole nā hana o nā huhū kūponoʻole
- ʻO nā kānaka me ke kaheʻana o keʻano
- ʻO nā kānaka e lawe nei i nā lāʻau i hiki ke hoʻohui me nā mea momona omega-3 e like me kekahi mau meaʻokoʻa koko (hiki i nā mea hoʻopihapiha ke hoʻonui i ka hopena o ka hanuʻana), nā beta-blockers, a me nāʻano maʻi.
Eia kekahi, ināʻano likeʻole kou lipid lip, hiki i kāu kauka ke makemake e nānā i kāu LDL.
ʻO ka'ōpū, ka hānai waiū, a me ka Omega-3 Fatty Acids
I ka nānā muaʻana, hikiʻole i nā kānaka ke pale aku i ka hoʻokomo i ka omega-3 inā he male, akā, he mea nui e kamaʻilio i kāu mau mea pili i kaʻaiʻana i ka iʻa a me ka laweʻana i ka uku omega-3 ināʻaʻoleʻoe. Manaʻoʻiaʻo ka nui o nā wāhine hāpai i ka US eʻaiʻole i ka iʻa, a he mau mea nui ka omega-3ʻepa momona i ka uluʻana o ka lolo o ka pēpē. Hāpai ka Environment Agency Protection Agency i nā wāhine hāpai e hoʻonui i ka 8 i ka 12 ounce o nā iʻa liʻiliʻi liʻiliʻi i kēlā me kēia pule. Ināʻoe e hāpai aʻaʻoleʻai i ka iʻa, e kamaʻilio me kāu mau kuhina e pili ana i ke kāpili palekana e hoʻohana ai.
- ʻO ka iʻa haʻahaʻa mercury me ka tuna tuna, ka waipala, nā poli, nā sardine, a me nā heleuma.
- ʻO ka iʻa kiʻekiʻe kiʻekiʻe o ka mercury, he meaʻono, pahi, albacore tuna, a me ka lalefish.
Ke Kūlana Loa ma ka Loaʻaʻana i ka Omega-3'Apona Maʻemaʻe Me kaʻaiʻole
ʻO ka omega-3ʻonika momona ka mea nui i ke olakino o kāu pūnaewele a me kou naʻau. ʻO ke kūpono, makemakeʻia eʻai nā kānaka i nā iʻa iʻelua o ka hebedoma no ka loaʻaʻana o ka DHA a me ka EPA pono. Ināʻaʻoleʻoe eʻai i ka iʻa, hiki ke loaʻa nā kumu kanu i nā mea e hāʻawi ai i ka ALA, akā he mea paʻakikī kēia. Hiki i nā mīkini o ka Omega-3 ke hoʻopiha i kaʻawa i kēia hihia, akā ua'ōleloʻiaʻoe e kamaʻilio i kāu kauka ma mua o ka hoʻohanaʻana i kekahi koina. ʻO ke kohoʻana i kahi kākoʻo kiʻekiʻe kiʻekiʻe mai kahi waihona kaulana (loaʻa iāʻoe ka mea āu e uku ai) he manaʻo maikaʻiʻoiaiʻo nā mea hoʻopihapiha kūponoʻaʻole i hoʻokō ponoʻia ma ka US.
Aia paha he mau pono i kaʻaiʻana i ka iʻa ma mua o ka waihoʻoleʻia i loko o kahi waihona, e like me nā meaʻai'ē aʻe i loko o ke kāohiʻana i ka maʻi o ka maʻi. Akā, no ka poʻe i makemakeʻole i ka iʻa, he manawa kūpono ka mea hoʻopili.
Loaʻa kekahi mau hopenaʻaoʻao pōkole a me nā lā lōʻihi e pono ai keʻikeʻoe, a hiki paha i nā pāʻani omega-3 ke pāʻani pū me kekahi mau lāʻau.
> Puna:
> Balk, E., a me A. Lichtenstein. 'Oʻau Omega-3 A me ka maʻi Cardiovascular: Hōʻuluʻuluʻia o ka 2016 Kōmike o kaʻImi Ola a me ka Hoʻohālike Hoʻohālike. Nā meaʻono . 2017. 9 (8): piʻi: E865.
> Ka Papa Kūloko o ka Pūnaewele no ka Ola Loa. 'Oʻau Omega-3. Hoʻohui 08/15. https://nccih.nih.gov/health/omega3/introduction.htm