Hiki iā Omega-3 ʻAi Iʻa ke kōkua iā ʻoe e lilo i ka kaumaha?

Anter

• He aha nā ʻaila iʻa Omega-3?
• Hiki i ka iʻa iʻa ke hōʻemi i ka wī a me ka makemake
• Mahuahua paha ka aila iʻa i ka Metabolism
• Hiki i ka ʻAi Iʻa ke hoʻoulu i nā hopena o ka hoʻoikaika kino
• Hiki i ka ʻAi Iʻa ke kōkua iā ʻoe e lilo i ka momona a me nā inika
• Hana a me ka palekana
• Ka Laina Lalo

ʻO ka aila iʻa kekahi o nā mea kōkua maʻa mau loa ma ka mākeke.

Loaʻa ia i nā waikawa momona omega-3, e hāʻawi ana i nā pono olakino like ʻole, me ke olakino puʻuwai a me ka lolo maikaʻi, kahi hoʻemi hoʻemi o ke kaumaha a ʻoi aku ka maikaʻi o ke olakino ʻili (,,).

Ua ʻōlelo pū kekahi nā kānaka noiʻi e hiki i ka iʻa iʻa omega-3 ke kōkua i ka poʻe e lilo i ke kaupaona me ka maʻalahi. Eia naʻe, ʻaʻole lōkahi ka manaʻo, a mau ka hoʻokaʻawale i nā manaʻo no kēia pono kūpono.

Nānā kēia ʻatikala i nā hōʻike o kēia manawa inā he hiki i ka omega-3 mai i ka iʻa iʻa ke kōkua iā ʻoe e lilo kaupaona.

He aha nā ʻaila iʻa Omega-3?

ʻO ka Omega-3 fatty acid kahi ʻohana o nā momona e pono ai no ke olakino kanaka.

Nui a hewahewa nā ʻano momona o ka omega-3, akā hiki ke hoʻokaʻawale ʻia nā mea nui i ʻelua mau hui nui.

• Nā omega-3 momona momona nui: ʻO ka Alpha-linolenic acid (ALA) ʻo ia wale nō ka waikawa omega-3 momona momona. ʻIke ʻia i ka nui o nā meaʻai mea kanu. ʻO nā walnuts, nā hua hemp, nā hua chia, nā olonā a me kā lākou mau aila nā kumu waiwai.
• ʻO ka omega-3 momona momona lōʻihi: ʻO nā mea ʻelua i ʻike nui ʻia ʻo ka eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA). ʻIke nui ʻia lākou i ka aila iʻa a me nā iʻa momona, akā i ka iʻa iʻa, algae a me nā aila limu.

Manaʻo ʻia ʻo ALA he mea nui no ka mea ʻaʻole hiki i kou kino ke hoʻohua iā ia. ʻO kēia ka mea pono ʻoe e kiʻi i kēia ʻano momona mai kāu papaʻai.

Ma ka ʻaoʻao ʻē aʻe, ʻaʻole noʻonoʻo ʻia ʻo EPA a me DHA he mea pono, no ka mea hiki i ke kino o ke kanaka ke hoʻohana iā ALA e hana iā lākou.

Eia naʻe, ʻaʻole maikaʻi loa kēia hoʻohuli ʻana i nā kānaka. Huli wale kou kino ma kahi o 2-10% o ka ALA āu e ʻai ai i loko o EPA a me DHA ().

No kēia kumu, aʻoaʻo ka poʻe ʻoihana olakino he nui i ka lawe ʻana ma kahi o 200-300 mg o EPA a me DHA i kēlā me kēia lā. Hiki iā ʻoe ke hana i kēia ma ka ʻai ʻana ma kahi o ʻelua ʻāpana o ka iʻa momona i kēlā me kēia pule, a i ʻole hiki iā ʻoe ke lawe i kahi waihona.

Hoʻopili ʻo EPA a me DHA i nā hana o ke kino e pono ai a he kuleana nui i ka lolo a me ka hoʻomohala ʻana o ka maka a me ka hana (,).

Hōʻike nā noiʻi i ka mālama ʻana i nā pae kūpono o EPA a me DHA hiki ke kōkua i ka pale ʻana i ka mumū, ke kaumaha, ka maʻi ʻaʻai a me ka maʻi hyperactivity deficit attention (ADHD) (,,,).

Nui aila nā iʻa omega-3 iʻa iʻa ma ka makeke, loaʻa mau e like me nā kulu aila a i ʻole nā ​​capsule.

Hōʻuluʻulu Manaʻo: Waiwai ka aila iʻa i loko o ka omega-3s EPA a me DHA, i pili i nā hana o ke kino nui. ʻO nā kumuwaiwai ʻē aʻe o kēia mau omega-3 ʻelua e pili ana i nā iʻa momona, iʻa iʻa a me nā limu.

Hiki i ka iʻa iʻa ke hōʻemi i ka wī a me ka makemake

Hiki i nā omega-3 aila iʻa ke kōkua i ka poʻe e lilo i ka paona ma nā ʻano like ʻole, ʻo ka mea mua e pili ana i ka hōʻemi ʻana i ka pōloli a me ka makemake.

He mea kūpono paha kēia hopena no ka poʻe e ukali nei i nā papa hana kaumaha, a i kekahi manawa e hoʻonui ai i ka manaʻo o ka pōloli.

I hoʻokahi o nā noi ʻana, pau ka poʻe olakino i ka papa hana hoʻemi kaumaha ma mua o ka 0.3 gram a ʻoi aku paha ma mua o 1.3 gram o ka iʻa iʻa omega-3s i kēlā me kēia lā. Ua hōʻike ka hui iʻa-iʻa-kiʻekiʻe i ka piha piha a ʻelua mau hola ma hope o ka pāʻina ʻana ().

Eia naʻe, ʻaʻole pili kēia mau hopena i ka honua āpau.

ʻO kahi laʻana, i kahi noi liʻiliʻi ʻē aʻe, ʻaʻole hāʻawi ʻia nā mākua olakino e ukali nei i ka papaʻai hoʻohaʻahaʻa kaumaha he 5 mau aila iʻa a i ʻole kahi placebo i kēlā me kēia lā.

Ua hōʻike ka hui aila iʻa i ka manaʻo ma kahi o 20% ʻoi aku ka piha ma hope o ka ʻaina kakahiaka maʻamau a ua ʻike he 28% ʻoi aku ka makemake e ʻai ().

ʻO ka mea hou aʻe, ua hōʻike ʻia kekahi mau noiʻi ʻana i nā mea maʻi me ka maʻi ʻaʻai a i ʻole nā ​​maʻi hōʻeha i ka hoʻonui ʻana o ka makemake a i ʻole ka loaʻa ʻana o ka calorie i kēlā mau iʻa iʻa i hāʻawi ʻia, i hoʻohālikelike ʻia me nā poʻe ʻē aʻe i hāʻawi ʻia kahi placebo (,,).

ʻO ka mea e mahalo ai, ua mālama ʻia kahi noiʻi hoʻokahi ʻo ka omega-3 aila iʻa i hoʻonui i nā pae o ka piha o ka hormone i ka poʻe nui, akā ua hoʻemi ʻia nā pae o ka hormone like i ka poʻe non-obese ().

No laila, hiki ke loli nā hopena ma muli o kou kūlana olakino a me kāu papaʻai. Eia nō naʻe, pono i nā noiʻi hou aʻe ma mua o ka hiki ke hoʻoholo ikaika.

Hōʻuluʻulu Manaʻo: ʻOi aku ka maikaʻi o ka aila iʻa i ka hōʻemi ʻana i ka pōloli a me ka makemake i ka poʻe olakino e ukali nei i ka papaʻai kaumaha. Eia naʻe, pono i nā noi hou aku.

Mahuahua paha ka aila iʻa i ka Metabolism

ʻO kekahi ala e hiki ai i ka iʻa iʻa omega-3 ke kōkua iā ʻoe e lilo i ka paona ma ka hoʻonui ʻana i kāu metabolism.

Hiki ke ana ʻia kāu metabolism e kāu ana metabolic, ka mea e hoʻoholo ai i ka helu o nā calorie āu e kuni ai i kēlā me kēia lā.

ʻO ke kiʻekiʻe o kāu helu metabolic, ʻoi aku ka nui o nā calories āu e kuni ai a ʻoi aku ka maʻalahi o ka lilo ʻana o ka kaumaha a mālama iā ia.

Ua hōʻike ʻia kahi noiʻi liʻiliʻi i ka wā i lawe ai nā ʻōpio olakino olakino i 6 mau aila iʻa i kēlā me kēia lā no 12 mau pule, ua hoʻonui ʻia ko lākou metabolic rate ma kahi o 3.8% ().

I kahi noiʻi ʻē aʻe, i ka wā i lawe ai nā wahine ʻelemakule maikaʻi i 3 aila iʻa iʻa i kēlā lā i kēia lā no 12 mau pule, ua hoʻonui ʻia kā lākou metabolic rate ma kahi o 14%, ʻo ia ka like o ka puhi ʻana i nā keu 187 keu i kēlā me kēia lā ().

I kēia mau lā, ua ʻike ʻia kahi noiʻi i ka wā i lawe ai nā mākua olakino i 3 gram o ka iʻa iʻa i kēlā me kēia lā no 12 mau pule, ua hoʻonui ʻia ko lākou metabolic rate e ka awelika o 5.3% ().

ʻO ka hapa nui o nā noiʻi e hōʻike nei e hoʻonui i nā helu metabolic i ʻike i ka hoʻonui ʻana o ka nui o nā mākala. Puhi ka mākala i nā mea ʻoi aku ka nui ma mua o ka momona, no laila ka hoʻonui ʻana i ka nui o nā mākala e wehewehe i nā helu metabolic kiʻekiʻe i ʻike ʻia i loko o kēia mau aʻo.

ʻLelo ʻia, ʻaʻole nānā nā noiʻi āpau i kēia hopena. No laila, pono i nā noi hou aʻe e maopopo i nā hopena kikoʻī o ka iʻa iʻa ma nā helu metabolic ().

Hōʻuluʻulu Manaʻo: Hiki i ka iʻa iʻa ke hoʻonui i ka wikiwiki o kāu metabolism. Hiki i kahi metabolism wikiwiki ke kōkua iā ʻoe e hōʻā i nā calorie hou aku i kēlā me kēia lā a lilo i ka nui o ke kaupaona.

Hiki i ka ʻAi Iʻa ke hoʻoulu i nā hopena o ka hoʻoikaika kino

ʻAʻole e kaupalena ʻia nā hopena metabolic o ka iʻa iʻa i ka hoʻonui ʻana i ka nui o nā calorie āu e kuni ai i kēlā me kēia lā.

Hōʻike ka noiʻi i ka ʻai ʻana i ka aila iʻa e hoʻonui paha i ka helu o nā calorie a me ka nui o nā momona āu e kuni ai i ka wā hoʻoikaika kino.

Manaʻo nā kānaka noiʻi ua kū kēia no ka mea hiki i ka iʻa iʻa ke kōkua iā ʻoe e kuapo mai ka hoʻohana ʻana i nā carbohydrates i ka momona ma ke ʻano he wahie i ka wā hoʻoikaika ().

Hōʻike kekahi noiʻi ua hāʻawi ʻia nā wahine i 3 aila aila iʻa i kēlā me kēia lā no 12 mau pule i puhi i 10% mau calorie hou a me 19-27% ʻoi aku ka momona ke hana lākou ().

E wehewehe paha kēia ʻike i ke kumu o ka loaʻa ʻana o kekahi mau noiʻi i ka lawe ʻana i ka ʻaila aila iʻa i loko o ka hoʻohui me ka hoʻoikaika kino i ʻoi aku ka maikaʻi o ka hōʻemi ʻana i ka momona o ke kino ma mua o ka hoʻoikaika kino wale nō ().

Eia nō naʻe, ua ʻike ʻia kekahi mau noiʻi ʻē aʻe ʻaʻole pili ka aila iʻa i ka ʻano o ka wahie e hoʻohana ai ke kino i ka wā hoʻoikaika kino. No laila, pono nā aʻo hou aʻe ma mua o ka hiki ke hana i nā hopena ikaika (,).

Hōʻuluʻulu Manaʻo: Hiki i ka iʻa iʻa ke kōkua i ka hoʻonui ʻana i ka nui o nā calorie a me ka nui o nā momona i puhi ʻia i ka wā hoʻoikaika kino, a ʻo ia mau mea ʻelua e kōkua iā ʻoe e lilo kaupaona. Eia naʻe, pono i nā noi hou aku.

Hiki i ka ʻAi Iʻa ke kōkua iā ʻoe e lilo i ka momona a me nā inika

ʻOiai inā ʻaʻole kōkua ka hinu iʻa omega-3 i kekahi poʻe e lilo i ka paona, kōkua paha lākou iā lākou e kūkulu i nā mākala a lilo ka momona o ke kino.

I kekahi manawa hiki i kou kaumaha ma ka pālākiō ke alakaʻi hewa. E noho like paha ʻoiai ke loaʻa nei ʻoe i nā mākala a lilo ka momona.

ʻO ia ke kumu e paipai pinepine ai ka poʻe e makemake e lilo i ka paona e hoʻohana i kahi ana lekiō a i ʻole ke alualu i ko lākou kino momona pākēneka e loiloi i ko lākou holomua, ma mua o ka hilinaʻi wale ʻana i ka unahi.

ʻO ka hoʻohana ʻana i ke kaumaha o ke kino e nānā i ka nalo ʻana o ka momona o ke kino e wehewehe paha i ke kumu i holo ʻole ai kekahi mau noiʻi ʻana i kahi hopena o ka iʻa omega-3 aʻa iʻa i ka pohō kaumaha. Eia nō naʻe, nā haʻawina e hoʻohana ana i nā ana kikoʻī o ka nalo ʻana o ka momona e haʻi pinepine i kahi moʻolelo ʻē aʻe.

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi o 44 poʻe i hāʻawi ʻia i ka poʻe i hāʻawi ʻia he 4 mau aila iʻa i kēlā me kēia lā i ka nui o ke kaumaha ma mua o nā mea i hāʻawi ʻia i kahi placebo.

Eia naʻe, ua lilo ka hui aila iʻa i ka 1.1 mau paona (0.5 kg) o ka momona o ke kino a kūkulu i 1.1 mau paona (0.5 kg) o nā mākala ma mua o nā mea ʻaʻole i hāʻawi ʻia ka aila iʻa ().

Ma kahi noiʻi ʻē aʻe, ua hoʻololi ʻeono mau mākua olakino i 6 mau momona o ka momona i kā lākou papaʻai me 6 mau aila iʻa iʻa i kēlā me kēia lā no ʻekolu pule. ʻAʻole lākou i lilo i ke kaupaona hou aʻe ma hope o kaʻai momona o ka iʻa iʻa, akā ua lilo ka momona o ke kino ().

Pēlā nō, ua nānā hou kahi noiʻi liʻiliʻi i ka poʻe i lawe i 3 aila o ka iʻa iʻa i kēlā lā i kēia lā i nalowale he 1.3 mau paona (0.6 kg) o ka momona ma mua o nā mea i hāʻawi ʻia i kahi placebo. Eia nō naʻe, ua loli ka nui o nā paona o ke kino ().

No laila, ua hoʻopau ʻia kahi loiloi o 21 mau noiʻi ʻaʻole hiki i ka iʻa iʻa ke hoʻemi i ke kaumaha o ke kino ma mua o kahi placebo. Eia naʻe, ua hōʻike ʻia ka loiloi e hoʻoliʻiliʻi ka aila iʻa i ke anapuni o ka pūhaka a me ke kaulike o ka pūhaka i kou hope ().

No laila, ʻaʻole hiki i ka iʻa iʻa ke kōkua iā ʻoe e lilo i ka paona i kēlā me kēia, akā e maʻalahi paha ia iā ʻoe e lilo i nā ʻīniha a kōkua iā ʻoe e iho i nā nui o nā lole.

Hōʻuluʻulu Manaʻo: Hiki i ka iʻa iʻa ke kōkua iā ʻoe e lilo i ka momona a i ʻole nā ​​ʻīniha me ka ʻole o ka hōʻemi ʻana i kou kaumaha ma ka pālākiō.

Hana a me ka palekana

Ma waena o nā noiʻi hou loa i loaʻa he hopena maikaʻi ka aila iʻa i ke kaumaha a i ʻole ka momona o ka momona, hoʻohana ʻia nā hana i kēlā me kēia lā o 300-3,000 mg (,).

Wahi a ka US Food and Drug Administration (FDA), ʻo ka lawe ʻana o ka iʻa iʻa omega-3 i manaʻo ʻia he palekana inā ʻaʻole ʻoi aku ka nui o nā lā o kēlā me kēia lā i ka 3,000 mg i kēlā me kēia lā ().

Eia nō naʻe, manaʻo ka European Security Safety Authority (EFSA), ka ʻEulopa like o ka FDA, i kēlā me kēia lā a hiki i ka 5,000 mg mai nā mea hoʻopili e palekana (30).

He mea maikaʻi e hoʻomanaʻo i ka hopena o ka omega-3 i ka hopena o ke koko e hoʻoliʻiliʻi paha i ke kahe ʻana i kekahi poʻe.

Inā ʻoe e lawe i ka lāʻau hōʻemi koko, e kamaʻilio me kahi kauka olakino ma mua o ka hoʻohui ʻana i nā mea hoʻohui aila iʻa i kāu papaʻai.

Eia hou, e akahele me ke ʻano o nā iʻa aila iʻa āu e lawe ai. Loaʻa paha i kekahi i ka huaora A, hiki ke lilo i mea ʻona ke lawe ʻia i nā nui, keu hoʻi i nā wahine hāpai a me nā keiki ʻōpio. ʻO kahi aila Cod ate kekahi laʻana.

A ʻo ka mea hope loa, e nānā pono i ka ʻike o kāu mau aila iʻa iʻa.

Minamina, ʻaʻole i loko o kekahi ʻano ʻano ʻaila iʻa, EPA a DHA paha. I mea e hōʻalo ai i kēia huahana "hoʻopunipuni", e koho i kahi waihona i hōʻoia ʻia e ka ʻaoʻao ʻekolu

E loaʻa ai nā keu pono nui loa mai kāu kōpena omega-3, koho i hoʻokahi i hana ʻia a ma kahi o 50% EPA a me DHA. No ka laʻana, pono ma ka liʻiliʻi he 500 mg o ka hui pū ʻia ʻo EPA a me DHA no 1,000 mg o ka iʻa iʻa.

Hōʻuluʻulu Manaʻo: ʻOi aku ka palekana o ka aila iʻa e hoʻopau. I mea e hoʻonui ai i nā keu pono o kāu mea hoʻopihapiha, lawe 300-3,000 mg i kēlā me kēia lā. Inā ʻoe e lawe i nā mea lahilahi o ke koko, e nānā me kahi ʻoihana olakino ma mua o ka hoʻohui ʻana i nā mea hoʻohui aila iʻa i kāu papaʻai.

Ka Laina Lalo

ʻO ka omega-3 fatty acid i loko o ka aila iʻa i loaʻa i nā pono olakino hiki ke loaʻa, ʻo kekahi o ia mea ke kōkua i ka pohō kaumaha.

ʻO ka mea nui aku, hiki i ka iʻa iʻa omega-3 ke kōkua iā ʻoe e nalo i nā ʻīniha a hoʻokahe i ka momona o ke kino.

Eia nō naʻe, ua ʻike ʻia nā haʻawina i kēia ʻano hopena he akahai, a ʻaʻole pili paha i nā mea āpau.

Ma ke ʻano holoʻokoʻa, hiki i ka omega-3 aila iʻa ke loaʻa nā hopena maikaʻi ke hoʻohui ʻia me nā ʻano nohona e like me ka meaʻai kūpono a me ka hoʻoikaika kino maʻamau.