ʻO nā mea āpau e pili ana i ka omega 3, 6 a me 9

Anter

• Nā kōkua o ka omega
• Loaʻa nā meaʻai i ka omega 3, 6 a me 9
• Ka wā e lawe ai i ka pākuʻi

ʻO ka Omega 3 a me 6 mau ʻano momona o ka momona, aia i loko o nā iʻa e like me ka salemona, sardine a i ʻole ke tuna a me nā hua maloʻo e like me nā nati, nā ʻalemone a me nā cashews, no ka laʻana. He mea nui lākou no ka hoʻomaikaʻi ʻana i ka ʻōnaehana pale, hoʻohaʻahaʻa i ka cholesterol a me nā triglycerides a me ka hoʻonui ʻana i ke aʻo a me ka hoʻomanaʻo.

ʻO ka Omega 9s, ma ka ʻaoʻao ʻē aʻe, ʻaʻole pono ia no ka mea hana ʻia e ke kino, akā ʻo ka pilina maikaʻi ma waena o kēia mau ʻano momona ʻekolu e hōʻoia i ka olakino o ke kino, e pale ana i nā maʻi e like me ka maʻi ʻaʻai, Alzheimer a me ke kaumaha.

No laila, e mālama i nā pae kūpono o ka omegas 3, 6 a me 9 a me ko lākou mau pono olakino, he koho maikaʻi paha ka supplementation, keu hoʻi no ka poʻe ʻai ʻole i ka iʻa i ʻelua mau manawa o ka pule a i ʻole ka hihia o nā mea ʻai.

E nānā i ka wikiō e hiki mai ana a e ʻike i ka iʻa momona o ka omega 3:

Nā kōkua o ka omega

ʻO ka ʻai ʻana i ka papaʻai waiwai i loko o ka omegas 3,6 a me 9 e hōʻoia i ka hoʻomohala maikaʻi ʻana o ka lolo, ka ʻōnaehana ʻōnaehana waena a me ka mālama ʻana i ke olakino o ka maka, me ka hoʻomaikaʻi ʻana i ka maʻalahi o nā moku, pale i nā hahau. Kekahi kikoʻī, ʻo kēlā me kēia ʻano o ka omega i kēia mau pōmaikaʻi:

• Omegas 3:Loaʻa i loko o nā iʻa wai anuanu e like me ka salemona, ʻike ʻia he mau waikawa momona EPA, ALA a me DHA, he hana anti-inflammatory nui a no laila kōkua i ka hoʻomaha ʻana i ka ʻeha pū, ma kahi o ka pale ʻana i ka momona i ke koko mai ka paʻakikī a hana i ka infarction a i ʻole ka hahau. . Hiki i kahi papaʻai waiwai i ka omega 3 ke mālama a pale pū i ke kaumaha.
• Omegas 6: ʻike ʻia me nā acronyms AL a me AA, aia i loko o nā momona mea kanu e like me nā nati a me nā pī. He mea nui lākou i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko a me ka cholesterol, e hāʻawi nei i mea e hoʻonui ai i ka maikaʻi o ka cholesterol, ʻo ia hoʻi ʻo HDL. Ma waho o kēia mau mea āpau, hoʻomaikaʻi ia i ka pale.
• Omega 9 - i loko o nā meaʻai e like me ka aila ʻoliva a me nā ʻalemona, he mea nui kēia momona no ka mālama ʻana i ka mahana o ke kino, e hana ana i nā homone e like me ka estrogen a me ka progesterone, a me ka mea e hoʻonui ai i ka lawe ʻana o nā huaora A, D, E a me K i loko o ke kino. He ʻano momona i hana ʻia i loko o ke kino mai ka lawe ʻana o omega 3 a me omega 6.

ʻOiai he momona lākou mai nā kumuwaiwai like ʻole, a me nā hana kikoʻī, ʻo ia ka pilina maikaʻi ma waena o lākou e hōʻoia i kā lākou kuleana i ka hoʻomaikaʻi ʻana i ke olakino.

Loaʻa nā meaʻai i ka omega 3, 6 a me 9

E hoʻonui i ka nui o kēia mau meaola i loko o ka meaola, me ka hoʻohui i ka supplementation, ʻo ka ʻai ʻana he nui nā omega 3, 6 a me 9 mau meaʻai e pono ai. E ʻike i nā meaʻai e waiwai i kēlā me kēia ʻano omega i ka papa ma lalo:

Ke kiʻekiʻe loa ka ʻai ʻana o nā meaʻai i ka omega 6 ma mua o ka mea i ʻōlelo ʻia, hiki iā ia ke alakaʻi i ka hoʻonui ʻana i ka maʻi diabetes a me nā maʻi o ka maʻi puʻuwai, a he ʻōlelo aʻoaʻo e ʻai hou i ka omega 3 e kaulike iā ia.

Ka wā e lawe ai i ka pākuʻi

Hiki ke lawe ʻia i nā mea hoʻohui i loaʻa ka omega 3, 6 a me 9 e kekahi, akā naʻe, pili ka lāʻau o kēlā me kēia omega i kāu pono a me nā hemahema, nā ʻano o nā meaʻai āu e ʻai ai a i ʻole ke ʻano o ka maʻi e nīnau ʻia ana.

E nānā i ka wikiō aʻe a ʻike i nā keu pono o ka lawe ʻana i ka omega 3 i ka hāpai ʻana a me ke keiki.

ʻO kekahi o nā hopena maikaʻi ʻole o ka ʻai ʻana i ka omega 3, 6 a me 9 hiki ke hana ma muli o ka lawe ʻana ma mua o ka lāʻau i koi ʻia i kēlā me kēia lā a hiki ke komo pū me ka ʻeha o ka ʻeha, ʻeha o ka ʻōpū, nausea, diarrhea a me ka hoʻonui ʻana i nā kaʻina hana hoʻoheheʻe. Hoʻohui ʻia, hiki i kēia mau mea hoʻopihapiha ke ʻono i ka iʻa, hiki ke hoʻowalewale i ka hanu maikaʻi, hōʻemi maikaʻi ʻole i ka digestion, nausea, nā noho humuhumu a me ka ʻehu.