Omega-3 a me ke kaumaha

Anter

• ʻAilā iʻa
• He aha ka noiʻi e pili ana i ka omega-3s a me ke kaumaha
• Nā Omega-3 ʻano a me nā lāʻau
• Nā pilikia a me nā pilikia
• Outlook

Hōʻike Overview

He mea nui ka Omega-3 fatty acid no kā lākou hana i loko o ke kino. Ua aʻo maikaʻi ʻia no nā hopena i ke olakino puʻuwai a me ka mumū - a me ke olakino noʻonoʻo hoʻi.

No laila he aha kā mākou e ʻike ai? No 10 mau makahiki, ke hoʻopaʻa nei nā mea noiʻi i nā hopena o ka omega-3 i ke kaumaha, a me nā kūlana noʻonoʻo a me nā ʻano ʻē aʻe. ʻOiai he noiʻi hou loa, a pono e hana hou ma mua o ka hopena hope loa, ua hoʻohiki ʻia. Ke hōʻike nei ka hapa nui o nā noiʻi he kōkua paha nā omega-3 i ka mālama ʻana i kekahi ʻano o ke kaumaha.

E hoʻomau i ka heluhelu ʻana e aʻo hou aʻe e pili ana i ka noiʻi a me nā pono o omega-3 a me nā hopena ʻaoʻao.

ʻAilā iʻa

ʻEkolu ʻano nui o ka omega-3 i ka papaʻai, a loaʻa ʻelua i ka aila iʻa: DHA (docosahexaenoic acid) a me EPA (eicosapentaenoic acid). Hiki iā ʻoe ke kiʻi i ka aila iʻa me ka hoʻopili ʻana i ka iʻa i kāu papaʻai a i ʻole ma o ka waihona.

Me ka aila iʻa a me ka omega-3s ma ke ʻāpana o ka papaʻai olakino i hōʻike ʻia e hoʻomaikaʻi ai, a i kekahi mau hihia, pale i nā ʻano olakino, e like me ka maʻi puʻuwai, rheumatoid arthritis, a me ka kiʻekiʻe kolesterol. Ke noiʻi ʻia nei nā ʻano ʻē aʻe a like paha ke kōkua ʻia me ka omega-3 a me ka aila iʻa. Hoʻopili kēia me ADHD a me kekahi ʻano o ka maʻi ʻaʻai.

He mea maikaʻi e hoʻomaopopo ʻaʻole ka aila iʻa a me ka aila cod cod ka mea like. ʻAʻohe i loko o ka aila iʻa nā meaola like ʻole e like me D a me A.

He aha ka noiʻi e pili ana i ka omega-3s a me ke kaumaha

Pono i kou lolo i ke ʻano o nā waikawa momona i loko o ka omega-3 no ka hana kūpono. Manaʻo ʻia e kekahi ʻaʻole hiki i ka poʻe i ʻike i ke kaumaha ke lawa iā EPA a me DHA. ʻO kēia ka manaʻo a nā mea noiʻi e hoʻohana nei i kā lākou hoʻopaʻa ʻana i nā pono kūpono o ka hoʻohana ʻana i ka omega-3 a me ka aila iʻa e mālama i ke kaumaha.

, ua loiloi nā kānaka noiʻi i nā ʻikepili mai ʻekolu mau noiʻi i hoʻohana iā EPA i ka mālama ʻana i ʻekolu mau ʻano kaumaha like ʻole: ke kaumaha nui hou i nā poʻe mākua, ke kaumaha nui i nā keiki, a me ke kaumaha bipolar. ʻO ka hapa nui o nā kumuhana e lawe ana iā EPA i nā ʻano āpau i hōʻike i ka hoʻomaikaʻi nui a loaʻa ka pōmaikaʻi mai ka EPA ke hoʻohālikelike ʻia me nā mea me kahi placebo.

Ua hōʻike ʻia kahi ma omega-3 a me ke kaumaha e hoʻokani pū kekahi paha ka DHA me ka EPA i ka mālama ʻana i nā ʻano kaumaha like ʻole. ʻO ka poʻe me ke kaumaha liʻiliʻi, kaumaha postpartum, a me nā manaʻo suicidal i loaʻa nā pae haʻahaʻa o EPA a me DHA. Ua hōʻike kēia mau noiʻi i ka hui ʻana o EPA a me DHA i loaʻa i loko o ka aila iʻa me he mea lā e hoʻomaikaʻi i nā hōʻailona kaumaha o ka hapa nui o nā mea i komo i hoʻāʻo ʻia.

Ma ke ʻano holoʻokoʻa, ua maikaʻi ka noiʻi i hana ʻia a hiki i kēia kiko no ka hoʻohana ʻana o ka iʻa iʻa a me ka omega-3 i ka mālama ʻana a me ka mālama ʻana i ke kaumaha. Eia nō naʻe, ʻike ka hapa nui o nā noiʻi i ka pono o nā noi nui a hoʻomau i ka noiʻi ʻana e pili ana i kēia kumuhana.

Nā Omega-3 ʻano a me nā lāʻau

Hiki ke hoʻohui i ka Omega-3 i kāu papaʻai i nā ʻano like ʻole. ʻO kekahi o kēia mau mea:

• me ka hoʻohui ʻana i nā iʻa hou aʻe i kāu papaʻai, ʻo ia hoʻi ka salemona, ka trout, ka tuna, a me ka iʻa
• nā mea hoʻopili aila iʻa
• ʻaila olonā
• ʻaila limu
• ʻaila canola

Paipai ka mea iā ʻoe e ʻai i nā lawelawe iʻa he 2-3 i kēlā me kēia pule, me nā ʻano like ʻole. ʻO ka lawelawe ʻana no kahi mākua he 4 auneke. ʻO ka lawelawe ʻana no ke keiki he 2 auneke.

ʻO nā mea hana no ka mālama ʻana i nā ʻano olakino like ʻole me nā mea hoʻopili e loli i ka ʻano a me ke koʻikoʻi o ia. E pono ʻoe e kamaʻilio pū me kāu kauka e pili ana i ka lāʻau kūpono e pono ai nāu a ma mua o ka hoʻohui ʻana i nā mea hoʻohui i kāu regimen olakino.

Nā pilikia a me nā pilikia

ʻAʻole pono ʻoe e lawe hou aku i ka omega-3 ma mua o ke kauka a ke kauka no ka mea hiki ke hōʻeha i kou olakino. ʻO ka nui loa o nā waikawa momona ma omega-3s he hopena maikaʻi ʻole paha i kou olakino. Loaʻa kēia mau hopena maikaʻi ʻole:

• hoʻonui ʻia ʻo LDL kolesterol
• paʻakikī e kaohi ʻana i nā pae kō kō
• ʻoi aku ka kiʻekiʻe o ke kahe ʻana o ke kahe

Hiki paha i nā keiki a me nā wahine hāpai ke makaʻu mai ka mercury i kekahi iʻa a ʻaʻole pono e lawe i ka iʻa iʻa a ʻai paha i kekahi ʻano iʻa me ka kamaʻilio mua ʻole ʻana me kā lākou kauka. Ke hoʻopau nei i kekahi iʻa, aia kahi kiʻekiʻe o ka waiʻona mercury. Loaʻa kēia ʻano iʻa i:

• albacore tuna
• ʻakaʻakai
• iʻa pahi kaua
• tilefish

Inā hōʻeha ʻoe i ka iʻa, pono ʻoe e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i nā mea hoʻohui aila iʻa. ʻAʻole i lawa nā noiʻi i hana ʻia e hoʻoholo inā pili lākou i kāu maʻi āpau ʻaʻole paha.

Hiki paha i ka iʻa iʻa a me ka omega-3 hoʻopili ke hoʻopili pū me kekahi mau lāʻau - e like me kekahi o nā over-the-counter. E kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i nā mea kōkua a me nā wikamina hou.

Outlook

I nā mea āpau, ua hōʻike ʻia ka noiʻi i hana ʻia a hiki i kēia wahi i ka pōmaikaʻi no ka hoʻohana ʻana i ka omega-3 a me ka aila iʻa i ka mālama ʻana i nā ʻano maʻi depressive like ʻole, me ka hui pū ʻana me nā lāʻau ʻē aʻe.

ʻOiai he nui hou aku nā noiʻi e pono e hana i kēia wahi, ʻo nā hopena mua ke nānā aku maikaʻi. ʻOiai he kakaikahi nā hopena i loaʻa i ka nui o nā aila iʻa a me nā omega-3 i loko o kāu papaʻai, pono ia he mea āu e kūkākūkā ai me kāu kauka. ʻOiai ʻo ka aila iʻa kahi waihona kūlohelohe, pono ʻoe e kamaʻilio mua i kāu kauka e hōʻoia ʻaʻole pili me nā lāʻau ʻē aʻe a i ʻole ke ʻano olakino ʻē aʻe.

No nā mea kanu a me nā mea hoʻohui ʻē aʻe, kōkua paha kēia i ka mālama ʻana i kou kaumaha.