ʻO Omega-3-6-9 ʻO nā wai momona: kahi nānā piha

Anter

• He aha nā omega-3 fatty acid?
• He aha nā omega-6 fatty acid?
• Hiki i ka Omega-6 ke lilo i mea pono?
• He aha nā omega-9 fatty acid?
• I nā meaʻai hea kēia mau momona?
• ʻO nā meaʻai kiʻekiʻe i ka momona omega-3
• ʻO nā meaʻai kiʻekiʻe i ka momona omega-6
• ʻO nā meaʻai kiʻekiʻe i ka momona omega-9
• Pono ʻoe e lawe i kahi kōpena omega-3-6-9?
• Pehea e koho ai i ka omega 3-6-9 kumukanawai
• Ke laina lalo

ʻO ka Omega-3, omega-6, a me ka omega-9 fatty acid he mau momona momona a pau.

Loaʻa iā lākou āpau ke olakino olakino, akā he mea nui e loaʻa ke kaulike kūpono ma waena o lākou. Hiki i ke kaulike ʻole i kāu papaʻai ke hāʻawi i kekahi mau maʻi maʻi mau.

Eia ke alakaʻi i ka omega-3, -6 a me -9 fatty acid, me:

• He aha lākou
• no ke aha ʻoe e pono ai iā lākou
• kahi e hiki ai ke kiʻi iā lākou

He aha nā omega-3 fatty acid?

ʻO ka Omega-3 fatty acid he polyunsaturated momona, kahi ʻano momona ʻaʻole hiki i kou kino ke hana.

ʻO ka huaʻōlelo "polyunsaturated" pili i kā lākou hanana kemika, ʻoiai ʻo "poly" ke ʻano he nui a ʻo "unsaturated" pili i nā paʻa pālua. Hoʻohui like lākou i ka nui o nā paʻa lua o ka omega-3 fatty acid.

ʻO "Omega-3" e pili ana i ke kūlana o ka hoʻopaʻa pālua hope loa i ka hanana kemika, ʻo ia ʻekolu mau ʻāpana kalapona mai ka "omega," a i ʻole ka huelo o ke kaulahao molekiola.

Ma muli o ka hiki ʻole i ke kino o ke kanaka ke hana i ka omega-3, kapa ʻia kēia mau momona ʻo "nā momona momona," ʻo ia hoʻi e pono ʻoe e kiʻi iā lākou mai kāu papaʻai.

Paipai ka American Heart Association (AHA) i ka ʻai ʻana ma kahi o ʻelua mau iʻa i kēlā me kēia pule, ʻo ia hoʻi ka iʻa aila, i waiwai i nā omega-3 fatty acid (1).

Nui a hewahewa nā ʻano momona o ka omega-3, i ʻokoʻa ma muli o ko lākou ʻano kemika a me ka nui. Eia nā mea maʻamau ʻekolu.

• Eicosapentaenoic acid (EPA): ʻO ka hana nui a kēia 20-carbon fatty acid ka hana ʻana i nā kemika i kapa ʻia ʻo eicosanoids, ka mea e kōkua ai e hoʻēmi i ka mumū. E kōkua paha ʻo EPA i ka hōʻemi ʻana i nā ʻōuli o ke kaumaha (,).
• ʻO ka Docosahexaenoic acid (DHA): ʻO kahi waikawa momona momona 22-carbon, hana ʻo DHA ma kahi o 8% o ke kaupaona o ka lolo a hāʻawi i ka ulu ʻana o ka lolo a me ka hana ().
• ʻO Alpha-linolenic acid (ALA): Hiki ke hoʻololi ʻia kēia 18-carbon fatty acid i EPA a me DHA, ʻoiai ʻaʻole maikaʻi ka hana. ʻIke ʻia ʻo ALA e pōmaikaʻi ai ka puʻuwai, ʻōnaehana pale, a me nā ʻōnaehana ().

ʻO nā momona Omega-3 kahi ʻāpana koʻikoʻi o nā membrane pūnaewele kanaka. He hana nui ʻē aʻe kā lākou, e like me:

• Hoʻonui i ke olakino puʻuwai. Hiki ke kōkua i ka omega-3 fatty acid i ka mālama ʻana i ka kolesterol, triglyceride, a me nā pae o ke koko (,,,, 10,).
• Ke kākoʻo nei i ke olakino noʻonoʻo. Hiki i nā kōkua Omega-3 ke kōkua i ka mālama ʻana a pale ʻana paha i ke kaumaha, ka maʻi ʻo Parkinson, a me ka psychosis i ka poʻe i makaʻu. Eia nō naʻe, pono i ka noiʻi hou (,,).
• E hoʻemi ana i ka kaumaha a me ka nui o ka pūhaka. Hiki i nā momona Omega-3 ke kōkua i ka poʻe e hoʻokele i ko lākou kaupaona a me ke kaʻe o ka pūhaka akā pono nā aʻo hou (,).
• Ka hōʻemi ʻana i ka momona o ke ake. Hōʻike ka noiʻi mua ʻana i ka ʻai ʻana i ka omega-3 e kōkua paha i ka hōʻemi ʻana i ka momona o kou ake (,, 19).
• Ke kākoʻo nei i ka ulu ʻana o ka lolo pēpē. Kākoʻo ka Omega-3 i ka ulu ʻana o ka lolo i kahi fetus (,).
• Kaua hakakā. Hiki i nā momona Omega-3 ke kōkua i ka mālama ʻana i ka mumū e kū ai me kekahi mau maʻi maʻi mau (,).

ʻO ka lawe haʻahaʻa ʻana o ka omega-3 fatty acid i hoʻohālikelike ʻia me ka omega-6s e hāʻawi i ka mumū a me nā maʻi maʻi mau, e like me ka rheumatoid arthritis, diabetes, atherosclerosis, a me ka puʻuwai puʻuwai (,).

ʻO nā momona Omega-3 he mau momona pono ia e pono ai ʻoe mai kāu papaʻai. Loaʻa iā lākou nā keu pono nui no kou puʻuwai, lolo, a me ka metabolism.

He aha nā omega-6 fatty acid?

E like me ka omega-3, ʻo ka omega-6 fatty acid he polyunsaturated fatty acid. Eia nō naʻe, ʻo ka hoʻopaʻa pālua hope loa he ʻeono mau kalapona mai ka hopena omega o ka mole momona mole.

Pono pū nā Omega-6 fatty acid, no laila pono ʻoe e loaʻa iā lākou mai kāu papaʻai.

Hāʻawi nui lākou i ka ikehu. ʻO ka momona omega-6 maʻamau maʻamau ka linoleic acid, i hiki i ke kino ke hoʻololi i nā momona omega-6 ʻoi aku ka lōʻihi e like me ka acid arachidonic (AA) ().

E like me EPA, hoʻopuka ʻo AA i nā eicosanoids. Eia nō naʻe, ʻo nā eicosanoids e hoʻopuka ai ʻo AA i nā mea pro-inflammatory (,).

He hana nui nā eicosanoids Pro-inflammatory i ka ʻōnaehana pale. Eia nō naʻe, ke hana ke kino i nā mea he nui loa, hiki iā lākou ke hoʻonui i ka makaʻu o ka mumū a me nā maʻi hoʻoweliweli ().

ʻO ka lakio olakino o ka omega-6 i ka omega-3 fatty acid i waena o 1-a-1 a me 4-i-1 (,), akā hōʻike nā noiʻi e hiki i nā poʻe e ukali nei i kahi papaʻai Komohana ke hoʻopau i ka lakio ma waena o 15 -o-1 a aneane 17-i-1 (32).

Hiki i ka Omega-6 ke lilo i mea pono?

Ua hōʻike kekahi mau omega-6 fatty acid i nā pōmaikaʻi i ka mālama ʻana i nā ʻōuli o ka maʻi maʻi mau.

ʻO Gamma-linolenic acid (GLA) kahi omega-6 fatty acid i loaʻa i kekahi mau aila, e like me:

• ʻaila primrose ahiahi
• ʻaila borage

Ke hoʻopau ʻia, hoʻololi ʻia ka hapa nui i kahi waikawa momona ʻē aʻe i kapa ʻia dihomo-gamma-linolenic acid (DGLA).

Hōʻike ka noiʻi e loaʻa paha i kahi olakino olakino ʻo GLA a me DGLA. ʻO kahi laʻana, hiki i ka GLA ke kōkua i ka hōʻemi ʻana i nā ʻōuli o nā kūlana hoʻāla. Eia naʻe, pono ka noiʻi hou ().

Ua hoʻoholo nā mea kākau o hoʻokahi noi ʻana i ka lawe ʻana i nā mea hoʻohui o kekahi ʻano o ka omega-6 - conjugated linoleic acid (CLA) - hiki ke kōkua i ka hōʻemi ʻana i ka nui momona i nā kānaka ().

ʻO nā momona Omega-6 nā momona pono e hāʻawi i ka ikehu no ke kino. Eia nō naʻe, pono ka poʻe e ʻai i ka nui o ka omega-3 ma mua o ka omega-6s.

He aha nā omega-9 fatty acid?

ʻO ka Omega-9 fatty acid kahi monounsaturated, ʻo ia hoʻi hoʻokahi wale nō kā lākou paʻa paʻa.

Aia ia i loko o ʻeiwa mau kalapona mai ka hopena omega o ka mole momona mole.

ʻO ka waikawa Oleic ka omega-9 fatty acid ʻoi loa a me ka waikawa momona momona nui maʻamau i ka papaʻai ().

ʻAʻole "koʻikoʻi" ka nui o nā waikawa momona Omega-9, no ka mea hiki i ke kino ke hana iā lākou.

Eia nō naʻe, ʻo ka ʻai ʻana i nā meaʻai i waiwai i ka omega-9 fatty acid ma kahi o nā ʻano momona ʻē aʻe i loaʻa nā pono olakino.

Ua ʻike ʻia kahi noiʻi ma 2015 i ka ʻai ʻana i nā ʻiole me ka momona i hoʻonui ʻia i ka momona o ka insulin a hoʻemi i ka mumū (36).

Ua ʻike ʻia ka noiʻi like i nā kānaka i ʻai i nā papaʻa momona momona kiʻekiʻe he hapa iki o ka momona a me ka maikaʻi o ka insulin ma mua o ka poʻe i ʻai i nā papaʻa momona.

ʻO nā momona Omega-9 nā momona pono ʻole i hiki i ke kino ke hana. Ke hoʻololi nei i kekahi mau momona momona me nā momona omega-9 i mea e pōmaikaʻi ai i kou olakino.

I nā meaʻai hea kēia mau momona?

Hiki iā ʻoe ke loaʻa maʻalahi nā omega-3, -6, a me -9 fatty acid mai kāu papaʻai, akā pono ʻoe i ke kaulike kūpono o kēlā me kēia. ʻO ka papaʻai komohana maʻamau ka nui o nā momona omega-6 ma mua o ka pono a ʻaʻole lawa nā momona omega-3.

Eia ka papa inoa o nā meaʻai e kiʻekiʻe i ka omega-3, -6, a me -9 fatty acid.

ʻO nā meaʻai kiʻekiʻe i ka momona omega-3

ʻO ka iʻa aila ke kumu maikaʻi o omega-3s EPA a me DHA. Aia nā kumu kai ʻē aʻe me nā aila ʻala. ʻO ka ALA mai nā hua a me nā hua.

ʻAʻohe kūlana kūlana no ka loaʻa ʻana o ka omega-3 i kēlā me kēia lā, akā hāʻawi nā hui like ʻole i nā alakaʻi. Paipai ka hapanui o ka poʻe loea i ka lawe ʻana o 250–300 milligrams i kēlā me kēia lā ().

Wahi a ka Papa Meaʻai a Meaʻai a ka U.S. Institute of Medicine, ʻo ka lawa kūpono o ka ALA omega-3s i kēlā me kēia lā he 1.6 gram no nā kāne makua a me 1.1 gram no nā wahine makua he 19 mau makahiki a ʻoi paha ().

Eia nā nui a me nā ʻano o ka omega-3 i hoʻokahi lawelawe ʻana o kēia mau meaʻai:

• Salemona: 4.0 gram EPA a me DHA
• mackerel: 3.0 gram EPA a me DHA
• sardinas: 2.2 gram EPA a me DHA
• heleuma: 1.0 gram EPA a me DHA
• hua chia: 4.9 gram ALA
• walnuts: 2.5 gram ALA
• olonā: 2.3 gram ALA

ʻO nā meaʻai kiʻekiʻe i ka momona omega-6

Aia nā pae kiʻekiʻe o ka momona omega-6 i nā aila mea kanu i hoʻomaʻemaʻe ʻia a me nā meaʻai i kuke ʻia i nā aila mea kanu.

Loaʻa i nā hua a me nā hua nā nui o nā omega-6 fatty acid.

Wahi a ka Papa Mea ʻai a me meaʻai pono o ka U.S. Institute of Medicine, ʻo ka lawa kūpono o ka omega-6s i kēlā me kēia lā he 17 gram no nā kāne a me 12 gram no nā wahine 19-50 mau makahiki (39).

Eia ka nui o nā omega-6s i 100 mau kekona (3.5 auneke) o nā meaʻai aʻe:

• ʻaila ʻaila: 50 gram
• ʻaila kulina: 49 gram
• mayonnaise: 39 gram
• walnuts: 37 gram
• hua lulu: 34 gram
• ʻalemona: 12 gram
• nā hua cashew: 8 gram

ʻO nā meaʻai kiʻekiʻe i ka momona omega-9

Maʻamau nā mea momona Omega-9 i:

• mea ʻaila a me nā aila hua
• hua kukui
• na anoano

ʻAʻohe manaʻo kūpono no ka omega-9s ma muli o ka pili ʻole.

Eia ka nui o nā omega-9s i 100 mau kolamu o nā meaʻai aʻe:

• kaʻaila ʻoliva: 83 gram
• ʻaila nut cashew: 73 gram
• ʻaila ʻalemona: 70 gram
• ʻaila avocado: 60 gram
• kaʻaila peanut: 47 gram
• ʻalemona: 30 gram
• cashews: 24 gram
• walnuts: 9 gram

ʻO nā kumu waiwai ʻoi loa o ka omega-3 he iʻa aila, akā aia nā omega-6 a me nā omega-9 i loko o nā aila mea kanu, nā nati, a me nā ʻanoʻano.

Pono ʻoe e lawe i kahi kōpena omega-3-6-9?

Hoʻohui pinepine nā mea hoʻohui omega-3-6-9 i kēlā me kēia mau momona momona i nā kūlike kūpono, e like me 2-i-1-i-1 no omega-3: 6: 9.

Hiki i nā aila ke kōkua i ka hoʻonui ʻana i kāu lawe ʻana i nā momona omega-3 a hoʻonui i kāu kaulike o nā waikawa momona i mea ʻo ka lakio o ka omega-6 i ka omega-3 ma lalo o 4-to-1.

Eia nō naʻe, loaʻa i ka hapa nui o ka poʻe ka nui o ka omega-6 mai kā lākou papaʻai, a hoʻopuka ke kino i ka omega-9. No kēia kumu, ʻaʻole pono ka hapa nui o ka poʻe i nā mea momona.

Akā, ʻoi aku ka maikaʻi o ka nānā ʻana i ka loaʻa ʻana o kahi kaulike maikaʻi o ka omega-3, -6, a me -9 fatty acid mai kāu papaʻai.

ʻO nā ala e hana ai i kēia me ka ʻai ʻana ma ʻelua mau ʻāpana o nā iʻa aila i kēlā me kēia pule a me ka hoʻohana ʻana i ka aila ʻoliva no ka kuke ʻana a me nā lole saladi.

Eia hou, e hoʻāʻo e kaupalena i ka lawe ʻana i ka omega-6 ma ka palena ʻana i kāu ʻai ʻana i nā aila mea kanu ʻē aʻe a me nā meaʻai palai i hoʻomoʻa ʻia i nā aila mea kanu hoʻomaʻemaʻe.

ʻO ka poʻe i loaʻa ʻole ka lawa o ka omega-3 mai kā lākou papaʻai hiki ke loaʻa iā lākou ka pōmaikaʻi mai kahi kōpena omega-3 ma mua o kahi hui omega-3-6-9 hui pū ʻia.

Hoʻohui ʻia nā mea hoʻohui omega-3-6-9 i ka lakio maikaʻi loa o nā waikawa momona. Eia nō naʻe, ʻaʻole paha lākou e hāʻawi i nā pono hou aʻe i hoʻohālikelike ʻia me ka omega-3 supplement.

Pehea e koho ai i ka omega 3-6-9 kumukanawai

E like me nā aila ʻē aʻe, maʻalahi oxidized oxidized polyunsaturated fatty acid ke hōʻike ʻia i ka wela a me ka mālam.

No laila, i ke kūʻai ʻana i kahi pākuʻi omega-3-6-9, koho i hoʻokahi kaomi anu. ʻO kēia ke kumu i ka lawe ʻia ʻana o ka aila me ka wela palena ʻole, hoʻoliʻiliʻi i ka hoʻohaʻahaʻa hiki ke hōʻino i nā mole mole momona.

I mea e hōʻoia ai ke lawe nei ʻoe i kahi pākuʻi ʻaʻole oxidized, koho i kahi i loaʻa kahi antioxidant e like me ka vitamina E.

Hoʻohui ʻia, koho i kahi waihona me ka ʻike omega-3 kiʻekiʻe loa - ʻoi aku ka maikaʻi ma mua o 0.3 gram no kēlā me kēia lawelawe.

Eia kekahi, ʻoi aku ka nui o nā pono olakino ʻo EPA a me DHA ma mua o ALA, e koho i kahi waihona e hoʻohana ai i ka iʻa iʻa a i ʻole ka aila algal, ma mua o ka aila flaxseed.

Koho i kahi kōpena omega-3 ma kahi o kahi omega-3-6-9 hoʻohui hoʻohui. Inā kūʻai ʻoe i mea hoʻohui hoʻohui, koho i hoʻokahi me kahi kiʻekiʻe o EPA a me DHA.

Ke laina lalo

Kaulana nā mea hoʻohui omega-3-6-9 i hui pū ʻia, akā hāʻawi ʻole lākou i kahi keu pono hou aʻe no ka lawe ʻana i ka omega-3 wale nō.

Pono ka Omega-6 i kekahi mau nui, akā aia lākou i nā meaʻai he nui. ʻO ka poʻe e ukali i ka papaʻai Komohana e pau paha i ka nui.

Hoʻohui ʻia, hiki i ke kino ke hana i nā momona omega-9, a maʻalahi lākou i loaʻa i ka papaʻai. No laila ʻaʻole pono ʻoe e lawe iā lākou i ka palapala hoʻopihapiha.

No laila, ʻoiai nā huina hoʻohui i loko o nā lakohana omega 3-6-9 maikaʻi loa, ʻo ka lawe ʻana i nā omega-3 e hāʻawi iā ʻoe i nā keu olakino ʻoi loa.