Nā momona Omega-3 - Maikaʻi i kou puʻuwai

ʻO ka Omega-3 fatty acid kahi ʻano o ka momona polyunsaturated. Pono mākou i kēia mau momona e kūkulu i nā pūnaewele lolo a no nā hana nui ʻē aʻe. Kōkua nā Omega-3 i ke olakino maikaʻi o kou puʻuwai a pale i ka hahau. Kōkua pū lākou i ka hoʻomaikaʻi ʻana i kou olakino puʻuwai inā he maʻi puʻuwai kāu.

ʻAʻole hana kou kino i nā omega-3 fatty acid nona iho. Pono ʻoe e kiʻi iā lākou mai kāu papaʻai. ʻO kekahi mau iʻa ke kumu maikaʻi loa o ka omega-3. Hiki iā ʻoe ke lawe iā lākou mai nā mea kanu mea kanu.

Pono nā Omega-3 fatty acid i 5% a 10% o kāu mau calorie.

Maikaʻi nā Omega-3 no kou puʻuwai a me nā kīʻaha koko ma nā ʻano like ʻole.

• Hoʻoemi lākou i nā triglycerides, kahi ʻano momona i kou koko.
• Hoʻoemi lākou i ka makaʻu o ka hoʻomohala ʻana i kahi puʻuwai puʻuwai maʻamau (arrhythmia).
• Lohi lākou i ke kūkulu ʻia ʻana o kahi pā, kahi waiwai i loko o ka momona, kolesterol, a me ka calcium, kahi e paʻakikī a ālai i kou mau aʻa.
• Kōkua lākou e hoʻohaʻahaʻa iki i kou kahe koko.

Hiki ke kōkua i kēia mau momona olakino me ke kanesa, ke kaumaha, ka pehu, a me ADHD. Ke ʻike mau nei nā loea olakino i nā pono kūpono āpau o ka omega-3 fatty acid.

Paipai ka American Heart Association (AHA) i ka ʻai ʻana ma kahi o 2 mau lawelawe i ka pule iʻa i piha i ka omega-3. ʻO kahi lawelawe he 3.5 auneke (100 gram), ʻoi aku ka nui iki ma mua o kahi puke nānā. ʻO ka iʻa aila i waiwai i ka omega-3:

• Salemona
• Mackerel
• Tuna Albacore
• Trout
• Sardinia

Hiki ke kala ʻia kekahi iʻa me ka mercury a me nā kemika ʻē aʻe. Hiki i ka ʻai ʻana i ka iʻa i hoʻino ʻia ke waiho i nā pōʻino olakino no nā keiki ʻōpio a me nā wahine hāpai.

Inā ʻoe e hopohopo e pili ana i ka mercury, hiki iā ʻoe ke hōʻemi i kou makaʻu o ka hōʻike ʻia ʻana e ka ʻai ʻana i nā iʻa like ʻole.

Pono nā wahine hāpai a me nā keiki e hōʻalo i nā iʻa me nā kiʻekiʻe o ka mercury. Pākuʻi ʻia kēia mau mea:

• Swordfish
• Mano
• Mōʻī mōʻī
• Pāpaʻa

Inā he waena a ʻelemakule paha ʻoe, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka iʻa ma mua o nā pilikia āpau.

ʻO nā iʻa aila, e like me salmon a me tuna, loaʻa he 2 mau ʻano omega-3. ʻO kēia ʻo EPA a me DHA. Loaʻa nā pōmaikaʻi ʻelua i kāu puʻuwai.

Hiki iā ʻoe ke kiʻi i kahi ʻano ʻē aʻe o ka omega-3, ALA, i loko o kekahi aila, nati, a me nā mea kanu. Hoʻomaikaʻi ʻo ALA i kou puʻuwai, akā ʻaʻole pololei e like me EPA a me DHA. Eia nō naʻe, ʻo ka ʻai ʻana i nā nati, nā ʻanoʻano, a me nā aila olakino a me nā iʻa ke kōkua iā ʻoe e loaʻa i kahi momona o kēia mau momona olakino.

ʻO nā kumu kumu kumu kanu o omega-3:

• ʻO nā olonā lepo a me nā aila flaxseed
• Walnuts
• Nā hua Chia
• ʻAila Canola a me ka aila soy
• Soybeans a me ka tofu

ʻO nā meaʻai āpau i kanu ʻia, ʻo nā flaxseeds lepo a me ka aila flaxseed ka mea kiʻekiʻe loa o ALA. Hiki iā ʻoe ke ʻai i ka olona flaxseed ma luna o ka granola a i ʻole ma ka ʻoluʻolu. Hele maikaʻi kaʻaila Flaxseed i ka lole salakeke.

ʻAe ka hapanui o ka poʻe loea olakino ʻo ke ala maikaʻi loa e ʻohi ai i nā pono o ka omega-3 mai ka meaʻai. Loaʻa i nā meaʻai āpau nā meaola he nui ʻē aʻe o ka omega-3s. Hana pū kēia mau mea āpau e mālama i kou puʻuwai olakino.

Inā loaʻa ʻoe i ka maʻi puʻuwai a i ʻole triglycerides kiʻekiʻe, loaʻa iā ʻoe ke pōmaikaʻi mai ka ʻai ʻana i nā nui o nā omega-3 fatty acid. He paʻakikī paha e loaʻa ka nui o ka omega-3 ma o ka meaʻai. E noi i kāu kauka inā he manaʻo maikaʻi paha ka lawe ʻana i nā mea hoʻopiha aila iʻa.

Cholesterol - omega-3s; Atherosclerosis - omega-3s; Ka paʻakikī o nā aʻa - omega-3s; ʻO ka maʻi ahulau coronary - omega-3s; ʻO ka maʻi puʻuwai - omega-3s

• ʻO nā waikawa momona Omega-3

ʻOihana no ka ʻimi noiʻi ola kino a me ka pūnaewele ʻoihana. ʻO ka Omega-3 fatty acid a me ka maʻi maʻi maʻi: kahi loiloi ʻōnaehana hou. efektifhealthcare.ahrq.gov/products/fatty-acids-cardiovascular-disease/research. Hoʻohou ʻia ʻApelila 2018. Loaʻa iā Ianuali 13, 2020.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC alakaʻi ma ka mālama ʻana i ka nohona e hoʻoliʻiliʻi i ka pilikia o ka maʻi puʻuwai: kahi hōʻike o ka American College of Cardiology / American Heart Association Task Force e pili ana i nā kulekele hana. ʻO J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. ʻO ka pilina o Nutrition me ke olakino a me nā maʻi. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 26th ed. Piladelapia, PA: Elsevier; 2020: chap 202.

ʻO Mozaffarian D. Nutrite a me nā maʻi maʻi maʻi a me nā maʻi ʻino. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 49.

ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Ianuali 25, 2021.

• Meaʻai momona
• Pehea e hoʻohaʻahaʻa ai i Cholesterol me kaʻai
• Pehea e pale ai i ka maʻi puʻuwai