ʻO nā mea āpau āu e ʻike ai e pili ana i nā Omega-3 a me nā Omega-6

Anter

• ʻO ka mea mua, he Recap wikiwiki ma nā Omega-3
• ʻAe, pono ʻoe i nā Omega-6, pū kekahi
• ʻO ka Omega Imbalance
• Ke kaulike ʻana i kāu mau Omega
• Nānā no

ʻAe, ʻae, ua lohe ʻoe he maikaʻi nā omega-3 iā ʻoe ma kahi o hoʻokahi kaukani manawa i kēia manawa-akā, ua ʻike anei ʻoe aia kekahi ʻano omega ʻē aʻe i mea nui no kou olakino? ʻAʻole paha.

Manaʻo pinepine ʻia (akā paha mahailona ʻO nā meaʻai āu e ʻai ai), he hopena nui ka omega-6 i kou kino. Eia ka mea e pono ai ʻoe e ʻike e pili ana i kēia sneaky omegas a pehea e hōʻoia ai i kāu ʻai i ka nui o ia mau mea. (Ma mua o kou hoʻomaka ʻana, e ʻike i ka momona āu e ʻai ai i kēlā me kēia lā.)

ʻO ka mea mua, he Recap wikiwiki ma nā Omega-3

I ka wā e pili ana i nā omegas, loaʻa nā omega-3 i ka nani a pau-a lākouhana pāʻani i kekahi mau hana koʻikoʻi i ko mākou olakino.

ʻO nā omega-3 ʻelua āu i lohe ai paha: EPA a me DHA, nā mea ʻelua i loaʻa i nā iʻa momona, e like me ka salemona, tuna, a me nā sardine. ʻAʻole hiki iā ʻoe ke lohe nui e pili ana (no ka mea ʻaʻole hiki i ko mākou kino ke hoʻohana pono ia mea): ALA, loaʻa i nā meaʻai mea kanu, e like me nā kumulāʻau flax, hua chia, a me nā walnuts. (E nānā i nā kumu waiwai vegetarian o omega-3 fatty acid.)

"Ua ʻike ʻia ʻo Omega-3 no kā lākou mau waiwai anti-inflammatory," wahi a Brittany Michels, MS, RD, LDN, mea ʻai meaʻai no The Vitamin Shoppe a ʻO wau wale nō nā mea hoʻohui pilikino. "Ma muli o ka nui o nā maʻi i kū mai ka huhū ʻole i hoʻomalu ʻia, hiki i ka omega-3 ke hōʻemi i kā mākou pilikia o ka hoʻomohala ʻana i kekahi mau ʻano."

Wahi a Michels, ua hōʻike ʻia nā omega-3 e kākoʻo i ko mākou olakino ma nā ʻano like ʻole, e like me:

• ola kino
• olakino lolo
• olakino puʻuwai (me ka cholesterol)
• olakino maka
• hoʻokele maʻi autoimmune

Eia nō naʻe, ʻaʻole ʻo omega-3 ka hopena-ʻo nā mea a pau!

ʻAe, pono ʻoe i nā Omega-6, pū kekahi

ʻOiai ʻo ka omega-6 i loaʻa kahi rap maikaʻi (e wehewehe mākou i kahi kekona), kōkua pū lākou i ko mākou olakino.

"ʻIke ʻia nā Omega-6 no kā lākou waiwai pro-inflammatory," wehewehe ʻo Michels. "ʻOiai paha he mea maikaʻi ʻole kēia, nui nā hana o ke kino - me ka pale ʻana mai ka maʻi a me ka ʻeha - koi i nā pane pro-inflammatory."

Kōkua pū ʻo Omega-6 iā ʻoe e mālama i ke kō koko olakino a me ka cholesterol a kākoʻo i ko mākou koko hiki ke hoʻopaʻa ʻia, e like me ka Harvard Medical School. (E pili ana: Nā Ala Kūlohelohe a pau e mālama ai i ke kō koko)

E ʻike ʻoe i kēia mau momona i ka soy, ke kulina, nā nati, nā ʻanoʻano, nā huahana holoholona, ​​a me nā aila i hana ʻia mai nā mea kanu a me nā ʻanoʻano.

ʻO ka lalo: "ʻO ka hoʻohana ʻana i nā omega-6 hou aʻe ma mua o kāu pono hiki ke kōkua i ka nui o ka mumū i loko o ke kino," wahi a Appel. (Hiki i kēia ke hōʻeha i nā ʻōuli i ka poʻe i loaʻa nā kūlana hoʻoweliweli, e like me ka maʻi kō.

ʻO ka Omega Imbalance

I loko o kahi honua maikaʻi loa, ʻai ʻoe i ka lakio o 4: 1 omega-6s i ka omega-3s - a i ʻole ka liʻiliʻi, wehewehe i ka dietitian ʻo Jenna Appel, MS, RD, L.D.N. (No ka mea, ʻaʻole hiki i kou kino ke hana i nā omega-3a i ʻole omega-6s iā ia iho, pono ʻoe e kiʻi i kāu mea e pono ai mai ka meaʻai.)

Eia ka pilikia momona nui: No kanui loa ka nui o nā hua a me nā aila mea kanu i hana ʻia i ka papa ʻaina ʻAmelika (aia lākou i loko o nā meaʻai āpau i hana ʻia i ka pāʻani), ʻai ka hapa nui o nā kānaka i ke ala, he nui loa nā omega-6. (No ka mea ʻaʻole ʻai ka nui o ka poʻe i ka iʻa iʻa, ʻaʻole hoʻi lākou e hāʻule i ka omega-3s.)

E like, ʻekolu a ʻelima mau manawa nui loa o ka omega-6s. ʻAi ka mea maʻamau ma waena o ka lakio 12: 1 a me 25: 1 o ka omega-6s i ka omega-3, wahi a Michels.

"E kiʻi i kahi ʻike ʻike," wahi a Michels. "Loaʻa iā ʻoe nā omega-3 anti-inflammatory ma kekahi wēlau a me nā omega-6 pro-inflammatory ma kekahi ʻaoʻao. No ka poʻe he nui, ua kanu ʻia ka ʻaoʻao omega-6 i ka lepo. (Pili: ʻO kēia mau momona momona ʻole Hiki paha iā ʻoe ke kumu i kāu Bummer Mood)

Ke kaulike ʻana i kāu mau Omega

No ka hoʻihoʻi ʻana i kāu ʻai omega i ka pae kūpono, pono ʻoe e ʻoki i kekahi mau meaʻai - a hoʻouka i nā mea ʻē aʻe.

ʻO ka mua, e nānā pono i nā lepili meaʻai no nā ʻanoʻano a me nā aila mea kanu (e like me ka ʻaila soybean a me ka sunflower) a ʻoki i nā meaʻai i hana ʻia e like me kou hiki, wahi a Appel.

A laila, e hoʻololi i nā aila āu e hoʻohana ai ma ka home no nā aila haʻahaʻa i ka omega-6, e like me ka aila ʻoliva. (Kekahi kumu: Hiki i ka aila ʻoliva ke kōkua i ka hōʻemi ʻana i kou pilikia no ka maʻi maʻi umauma.)

Mai laila mai, e piʻi i kāu ʻai o omega-3s ma ka ʻai ʻana i ʻekolu mau lawelawe o ka iʻa kai mercury haʻahaʻa (e hoʻomanaʻo, iʻa momona!) I kēlā me kēia pule, paipai iā Michels. Hiki iā ʻoe ke hoʻohui i ka omega-3 i kēlā me kēia lā i kāu hana maʻamau; e hōʻoia e kūʻai mai i kahi inoa kaulana i loaʻa i kahi hoʻāʻo ʻekolu ʻaoʻao i kā lākou mea hoʻohui no ka maikaʻi.

Nānā no