ʻO kaʻaila Flaxseed a i ʻole ka ʻaila iʻa ke koho maikaʻi loa?

Anter

• He aha ka aila flaxseed?
• He aha ka aila iʻa?
• Hoʻohālikelike Omega-3
• Nā pōmaikaʻi like
• ʻO ke olakino puʻuwai
• Ola kino ʻili
• Hoʻāhu
• Nā pono kūpono i ka aila flaxseed
• Nā pono kūpono i ka aila iʻa
• ʻO wai ka aila i ʻoi aku ka maikaʻi?
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Paipai ʻia ka aila flaxseed a me ka aila iʻa no kā lākou pono olakino.

Hāʻawi nā aila ʻelua i nā waikawa momona omega-3 a ua hōʻike ʻia e hōʻemi i nā pilikia o ka maʻi puʻuwai, e like me ke kiʻekiʻe o ke koko ().

Eia nō naʻe, noʻonoʻo paha ʻoe i ko lākou ʻano ʻokoʻa - a inā ʻoi aku ka pono o kekahi.

ʻImi kēia ʻatikala i nā like a me nā ʻokoʻa ma waena o ka aila flaxseed a me ka aila iʻa, no laila hiki iā ʻoe ke ʻike i kahi koho maikaʻi loa nāu.

He aha ka aila flaxseed?

ʻO ke olonā (ʻO Linum usitatissimum) he mea kanu kahiko i mahi ʻia mai ka hoʻomaka ʻana o ka lāhui ().

Ua hoʻohana mua ʻia ia ma ʻAmelika Hui Pū ʻIa e hana lole no nā lole a me nā mea lole ʻē aʻe.

Loaʻa i ka mea kanu nā hua momona i ʻike pinepine ʻia ma ke ʻano he flax.

Loaʻa ʻia ka aila flaxeded e nā hua flax mae a maloʻo hoʻi i ke anu. Hoʻomaopopo pinepine ʻia ka aila me ka aila linseed.

Hiki ke hoʻohana ʻia i ka aila flaxseed i nā ʻano like ʻole. Loaʻa ia i kahi kūʻai aku i loko o ka wai a me ka capsule.

Ua hoʻopili ka nui o nā noiʻi i ka aila flaxseed i nā pono olakino ikaika, e pili ana paha i kāna ʻike kiʻekiʻe o ka omega-3 fatty acid ().

Hana ʻia ka aila olonā i ke kaomi ʻana i nā ʻano flax maloʻo. Waiwai kēia aila i nā omega-3 fatty acid a pili pū me nā pono olakino lehulehu.

He aha ka aila iʻa?

ʻO ka aila iʻa kekahi o nā meaʻai i hoʻopau nui ʻia i ka mākeke.

Hana ʻia ia e ka unuhi ʻana i ka aila mai ka iʻa iʻa.

Hana ʻia nā mea hoʻohui me ka aila i lawe ʻia mai nā iʻa momona, e like me ka herring, mackerel, a i ʻole ke tuna, i waiwai nui i nā omega-3 fatty acid (4).

Paipai ka American Heart Association (AHA) i ka ʻai ʻana i nā iʻa momona momona ma kahi o ʻelua mau manawa ma ka pule e loaʻa ai nā pono olakino naʻau mai nā omega-3 fatty acid ().

Eia nō naʻe, hapa iki ka poʻe i kēia ʻōlelo paipai.

Hiki i nā mea kōkua aila iʻa ke kōkua iā ʻoe e ʻai i nā waikawa momona omega-3 kūpono, keu hoʻi inā ʻaʻole ʻoe he pā kai.

Loaʻa i loko o nā mea kōkua aila iʻa iʻa maʻamau ka 1,000 mg o ka omega-3 fatty acid, kahi i kūlike i kahi 3-auneke (85-gram) e lawelawe ana i nā iʻa momona (4).

E like me ka aila flaxseed, ʻike ʻia ka nui o nā pono o ka iʻa iʻa mai kāna omega-3 fatty acid.

Ua hoʻopili nā noiʻi he nui i ka aila iʻa i nā māka hoʻomaikaʻi o ka maʻi puʻuwai (,).

ʻO ka ʻoiaʻiʻo, kuhikuhi pinepine ʻia kekahi mau mea hoʻopili aila iʻa e nā poʻe lawelawe mālama ola e hoʻohaʻahaʻa i nā pae triglyceride koko.

Hana ʻia nā mea hoʻopili aila iʻa mai ka aila i lawe ʻia mai ka iʻa iʻa. Nui ka waiwai o nā mea kōkua aila iʻa i loko o ka omega-3 fatty acid a hoʻemi paha i nā kumu pilikia e pili ana i ka maʻi puʻuwai.

Hoʻohālikelike Omega-3

ʻO nā mea momona momona ʻo Omega-3 nā momona momona, ʻo ia hoʻi pono ʻoe e lawe iā lākou mai ka meaʻai āu e ʻai ai, ʻoiai ʻaʻole hiki i kou kino ke hana iā lākou.

Ua pili lākou i nā pono olakino lehulehu, e like me ka hoʻemi ʻia ʻana o ka maʻi puʻuwai, hoʻemi i ka mumū, a me ka hoʻomaikaʻi i ke ʻano (,,).

ʻO ka aila iʻa a me ka aila flaxseed i kēlā me kēia me kahi nui o nā waikawa momona omega-3 momona.

ʻO nā ʻano nui o ka omega-3 i loko o ka aila iʻa he eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA) ().

Loaʻa i kahi waihona ʻaila iʻa maʻamau i 180 mg o EPA a me 120 mg o DHA, akā ʻokoʻa ka nui i ka hilinaʻi ʻana i ka waihona a me ka brand (4).

Ma ka ʻaoʻao ʻē aʻe, loaʻa i ka aila flaxseed ka omega-3 fatty acid i kapa ʻia ʻo alpha-linoleic acid (ALA) ().

Loaʻa ʻo EPA a me DHA i nā meaʻai holoholona e like me ka iʻa momona, ʻoiai ʻo ALA ka hapanui e loaʻa i nā mea kanu.

ʻO ka lawa kūpono (AI) no ALA he 1.1 gram i kēlā me kēia lā no nā wahine makua a me 1.6 gram i kēlā me kēia lā no nā kāne makua (4).

I hoʻokahi wale nō punetune (15 mL), loaʻa ka aila flaxseed i ka nui he 7.3 gram o ka ALA, i ʻoi aku i kou mau pono o kēlā me kēia lā (4,).

Eia naʻe, ʻaʻohe mea ola a ALA a pono e hoʻohuli iā EPA a me DHA e hoʻohana ai no kahi mea ʻē aʻe ma mua o ka mālama ʻia o ka ikehu e like me nā ʻano momona ().

ʻOiai ʻo ALA kahi acid fatty acid pono, hoʻopili ʻia ʻo EPA a me DHA i nā keu olakino he nui ().

Hoʻohui ʻia, ke kaʻina hoʻohuli mai ALA a i EPA a me DHA ʻaʻole kūpono i nā kānaka ().

ʻO kahi laʻana, ua ʻike ʻia hoʻokahi noiʻi he 5% wale nō o ka ALA i hoʻohuli ʻia i EPA a ʻoi aku ma lalo o 0.5% o ALA e hoʻohuli ʻia i DHA i nā mākua ().

ʻO ka aila iʻa a me ka aila flaxseed waiwai nui i nā waikawa momona omega-3. He kiʻekiʻe ka aila iʻa ma EPA a me DHA, ʻoiai he waiwai ka aila flaxseed ma ALA.

Nā pōmaikaʻi like

ʻOiai ʻokoʻa ka aila iʻa a me ka aila flaxseed, hāʻawi paha lākou i kekahi o nā pono olakino like.

ʻO ke olakino puʻuwai

ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa ().

Ua ʻike nā noiʻi he nui ka aila flaxseed a me ka aila iʻa i ke olakino puʻuwai.

ʻO ke kikoʻī, ua hōʻike ʻia me ka hoʻohui ʻana i kēia mau aila e hoʻohaʻahaʻa i nā pae o ke koko i nā mākua, ʻoiai ma nā kaha liʻiliʻi (,,,).

Hoʻohui ʻia, ua hoʻohui ikaika ʻia nā mea hoʻopili aila iʻa i hoʻemi ʻia nā triglycerides.

ʻO ka mea hou aʻe, hoʻonui ʻia ka aila iʻa me ka hoʻomaikaʻi ʻana i ka HDL (maikaʻi) kolesterol a hoʻoliʻiliʻi paha i kāu mau triglyceride koko a hiki i 30% (,).

Hiki paha i nā aila Flaxseed ke loaʻa nā hopena maikaʻi i nā pae kolesterol ke lawe ʻia ma ke ʻano he kumukanawai. Ua hōʻike ʻia kekahi mau noiʻi e pono paha ka aila flaxseed i ka hōʻemi ʻana i ka LDL (ʻino) kolesterol a me ka hoʻoulu ʻana i ka HDL kolesterol (,,).

Ola kino ʻili

ʻO kaʻaila Flaxseed a me ka aila iʻa e pōmaikaʻi i kou ʻili, ma muli o kā lākou omega-3 fatty acid content.

Ua hōʻike he nui nā noiʻi e hiki i nā iʻa aila iʻa ke hoʻomaikaʻi i ka nui o nā maʻi o ka ʻili, e like me dermatitis, psoriasis, a me nā ʻeha o ka ʻili i pili i ka hōʻike ultraviolet (UV) ().

Pēlā nō, kōkua ke aila flaxseed i ka mālama ʻana i nā maʻi ʻili he nui.

ʻO kahi laʻana, hoʻokahi noiʻi liʻiliʻi i 13 mau wahine i ʻike i ka hoʻokomo ʻana i ka aila flaxseed no 12 mau pule i hoʻomaikaʻi i ka ʻili e like me ka ʻili, ka hydration, a me ka maʻalahi ().

Hoʻāhu

Hoʻopili ʻia ka mumū mau i ka hoʻonui ʻia o nā kūlana e like me ka maʻi diabetes a me ka maʻi o Crohn.

ʻO ke kaohi ʻana i ka mumū e hōʻemi paha i nā ʻōuli e pili ana i kēia mau maʻi.

Ua hōʻike ʻia ka aila iʻa i loaʻa nā anti-inflammatory waiwai i loko o nā noiʻi noiʻi, ma muli o ka omega-3 fatty acid content ().

ʻO kahi laʻana, ua pili ka aila iʻa me ka hoʻemi ʻana i ka hana o nā marker inflammatory i ʻike ʻia he cytokines (,).

Eia kekahi, ua hoʻomaopopo nā noiʻi he nui i nā hopena maikaʻi o ka aila iʻa i ka mumū e pili ana i nā kūlana mau, e like me ka maʻi ʻōpū, ka rheumatoid arthritis, a me lupus ().

Eia naʻe, ua kāwili pū ʻia ka noiʻi ʻana e pili ana i ka aila flaxseed a me kona hopena i ka mumū.

ʻOiai ua ʻike ʻia kekahi mau noiʻi holoholona i kā ka ʻaila flaxseed aila anti-inflammatory, ʻo nā hopena e pili ana i nā kānaka ua kāwili ʻia (,).

ʻO ka mea hope loa, koi ʻia nā noiʻi hou e hoʻomaopopo piha i ka hopena o ka aila flaxseed aila i nā kānaka.

Hiki i nā aila ʻelua ke kōkua i ka hoʻohaʻahaʻa i ke koko a hoʻomaikaʻi i nā pae triglyceride a me nā kolesterol. Paipai ka ʻaila flaxseed a me ka aila iʻa i ke olakino o ka ʻili. Ua hōʻoia ka aila iʻa i ka loaʻa o ka anti-inflammative waiwai, ʻoiai ka noiʻi i hui pū ʻia me ka aila flaxseed.

Nā pono kūpono i ka aila flaxseed

Ma waho aʻe o kāna mau pono olakino i hōʻike ʻia ma luna me ka aila iʻa, pono pū kekahi aila flaxseed i ka mālama ʻana i nā ʻōpū o ka gastrointestinal.

Ua hōʻike ʻia nā noiʻi i ka aila flaxseed e kōkua paha i ka mālama ʻana i ka paʻa paʻa a me ka diarrhea.

Hoʻokahi hōʻike holoholona i hōʻoia i ka aila flaxseed e loaʻa nā hopena laxative a me antidiarrheal ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka hoʻohana ʻana i kēlā me kēia lā o 4 ml o ka aila flaxseed i kōkua i ka hoʻomaikaʻi ʻana o ka ʻōpū a me ka paʻa ʻana o ka pahu i nā poʻe me ka maʻi hōʻino hope loa ma ka dialysis ().

ʻOiai ke hoʻohiki nei kēia mau noiʻi ʻelua, pono ʻia kahi noiʻi hou aku e hoʻomaopopo piha i ka maikaʻi o ka aila flaxseed i ka mālama ʻana i ka constipation a me ka diarrhea.

Pōmaikaʻi paha ka aila flaxseed i ka mālama ʻia ʻana o ka paʻa paʻa a me ka diarrhea, akā pono ka noiʻi hou aku.

Nā pono kūpono i ka aila iʻa

Ua pili ka aila iʻa me kahi lima o nā pono olakino ʻē aʻe.

ʻO kahi laʻana, ua hōʻike ʻia ka aila iʻa e hoʻomaikaʻi i nā hōʻailona o kekahi mau maʻi olakino noʻonoʻo, e like me ke kaumaha, ka maʻi bipolar, a me ka schizophrenia (,,).

Hoʻohui ʻia, hiki i ka iʻa iʻa ke kōkua i ka mālama ʻana i nā maʻi o nā keiki i nā keiki.

Ua hoʻopili nā noiʻi he nui i nā mea hoʻopili aila iʻa me ka hoʻomaikaʻi ʻana i ka hyperactivity, ka nānā ʻana, a me ka huhū i nā keiki ʻōpio ().

He mea maikaʻi paha ka aila iʻa i ka hoʻomaikaʻi ʻana i nā hōʻailona o kekahi ʻano olakino noʻonoʻo i nā mākua a me nā ʻano hana ʻole i nā keiki.

ʻO wai ka aila i ʻoi aku ka maikaʻi?

Paipai ka ʻaila iʻa a me ka aila flaxseed i ke olakino a loaʻa i ka noiʻi kūpono e kākoʻo i kā lākou koi olakino.

Eia nō naʻe, ʻoiai he mau pono pākahi ko kēlā me kēia aila, ke hiki mai i nā pōmaikaʻi like, loaʻa paha kahi pōmaikaʻi i ka aila iʻa.

ʻO kēia paha no ka mea ʻo ka iʻa iʻa wale nō i loaʻa ka EPA hana a me DHA omega-3 momona momona.

He aha hou aʻe, ʻaʻole hoʻololi maikaʻi ʻo ALA i EPA a me DHA. Ma muli o ka hoʻololi ʻia ʻana o kahi liʻiliʻi loa o ka ALA i DHA a me EPA, ʻo ka lawe ʻana paha i ka iʻa iʻa momona EPA- a me DHA e hāʻawi i nā pono ʻoi aku ka maikaʻi ma mua o ka lawe ʻana i ka aila flaxseed.

Eia kekahi, ʻoi aku ka nui o ka noiʻi e kākoʻo i nā hopena anti-inflammatory aila iʻa a me kāna hopena i ka hoʻomaikaʻi ʻana i nā hōʻailona pilikia o ka maʻi puʻuwai, e like me ka hoʻohaʻahaʻa ʻana i nā triglycerides a me ka hoʻomaikaʻi ʻana i nā pae kolesterol.

Eia nō naʻe, ʻaʻole kūpono paha nā mea kōkua aila iʻa iʻa no nā mea āpau.

ʻO kahi laʻana, loaʻa i kekahi mau mea ʻaila iʻa iʻa i loko o nā iʻa a i ʻole nā ​​pūmole shellfish.

ʻO ka hopena, he nui nā mea hoʻopili aila iʻa i loko o ka ʻōlelo aʻoaʻo, "Hōʻalo i kēia huahana inā ʻaʻa ʻoe i ka iʻa a i ʻole shellfish" ma ka ʻōmole.

No laila, ʻoi aku ka koho kūpono loa o ka aila flaxseed no nā mea me kahi iʻa a iʻa pūpū pūpū paha.

Hoʻohui ʻia, ʻoi aku ka maikaʻi o ka flaxseed no ka poʻe e ukali nei i kahi papaʻai vegetarian a vegan paha.

Eia nō naʻe, aia kekahi mau mea kōkua ʻoi loa o ka vegan omega-3 e like me ka aila limu.

ʻOiai he mau pono pākahi ka aila flaxseed a me ka aila iʻa, e ʻoi aku ka maikaʻi o ka aila iʻa i kā lākou keu pono like e like me ke olakino puʻuwai a me ka mumū.

Ke laina lalo

Hāʻawi ka aila flaxseed a me ka aila iʻa i nā pono olakino like, e like me ka kaohi ʻili a me ke kaomi koko.

Aia wale ka aila iʻa i ka EPA a me DHA omega-3 momona momona a ʻoi aku paha ke kōkua i ka hoʻomaikaʻi ʻana i ka olakino puʻuwai āpau, nā mumū, a me nā hōʻailona olakino noʻonoʻo.

Eia nō naʻe, waiho ka aila flaxseed i kāna pono ponoʻī no ke olakino gastrointestinal a he ala maikaʻi paha ia e hoʻonui ai i nā wai momona momona ALA no nā mea me nā iʻa iʻa a i ʻole ka ukali ʻana i ka papa ʻai vegan.

I kekahi hihia, inā hoihoi ʻoe i ka hoʻāʻo ʻana i ka aila flaxseed a iʻa a iʻa paha e hoʻomaikaʻi ai i ke olakino, ʻoi aku ka maikaʻi e kamaʻilio mua me kāu kauka.

Kūʻai no ka ʻaila flaxseed a iʻa a iʻa paha ma ka pūnaewele.