Pono nā kamaliʻi e lawe i nā mea hoʻohui Omega-3?

Anter

• He aha nā omega-3?
• Nā pōmaikaʻi Omega-3 no nā keiki
• Hiki ke hoʻomaikaʻi i nā ʻōuli o ADHD
• Hiki ke hōʻemi i ka hānō
• Paipai i ka hiamoe maikaʻi aʻe
• Hoʻonui i ke olakino lolo
• Nā hopena ʻē aʻe
• Nā hana no nā keiki
• Ke laina lalo

ʻO ka Omega-3 fatty acid kahi mea koʻikoʻi o ka papaʻai olakino.

He mea nui kēia mau momona pono no nā keiki, no ka mea, he kuleana nui lākou i ka ulu a me ka ulu ʻana a pili pū me nā pono olakino he nui.

Eia nō naʻe, maopopo ʻole ka nui o nā mākua inā pono nā mea kōkua omega-3 - a i ʻole palekana - no kā lākou keiki.

Nānā hohonu kēia ʻatikala i nā pono, nā hopena ʻaoʻao, a me nā ʻōlelo koi o nā mea kōkua omega-3 e hoʻoholo inā e lawe nā keiki iā lākou.

He aha nā omega-3?

ʻO ka Omega-3 he mau momona momona i hoʻohui ʻia i nā ʻaoʻao he nui o ke olakino, e like me ka ulu ʻana o ka fetal, ka hana o ka lolo, ke olakino puʻuwai, a me ka pale ().

Ua manaʻo ʻia lākou he mau momona momona no ka mea ʻaʻole hiki i kou kino ke hana iā lākou iho a pono e loaʻa iā lākou mai ka meaʻai.

ʻO nā ʻano nui ʻekolu nā alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), a me ka docosahexaenoic acid (DHA).

Aia ʻo ALA ma nā ʻano mea kanu mea kanu, e laʻa me nā aila mea kanu, nā nati, nā ʻanoʻano, a me kekahi mau mea kanu. Akā naʻe, ʻaʻole ʻeleu i kou kino, a hoʻololi wale kou kino iā ia i mau ʻano hana, e like me DHA a me EPA, i nā liʻiliʻi liʻiliʻi (3,).

I kēia manawa, kūlohelohe ʻo EPA a me DHA i nā iʻa momona, e like me ka salemona, mackerel, a me nā tuna, a loaʻa ākea ʻia i nā mea hoʻohui (3).

ʻOiai he nui nā ʻano o nā mea kōkua omega-3 e noho nei, ʻo kekahi o nā mea maʻamau he aila iʻa, aila krill, a me ka aila limu.

ʻO nā momona Omega-3 he mau momona momona a koʻikoʻi e pāʻani i ke kikowaena ma nā ʻano he nui o kou olakino. ʻO ALA, EPA, a me DHA nā ʻano nui ʻekolu i loaʻa i nā meaʻai a me nā mea hoʻopili.

Nā pōmaikaʻi Omega-3 no nā keiki

Hōʻike nā haʻawina he nui i ka hāʻawi ʻana i nā kōkua omega-3 i mau pono he nui no nā keiki.

Hiki ke hoʻomaikaʻi i nā ʻōuli o ADHD

ʻO ka maʻi hyperactivity deficit deficit (ADHD) kahi ʻano maʻamau e pili ana i nā ʻōuli e like me ka hyperactivity, impulsiveness, a me ka paʻakikī e nānā ().

Hōʻike kekahi noiʻi e hiki i nā mea kōkua omega-3 ke kōkua i ka hoʻēmi ʻana i nā ʻōuli ADHD i nā keiki.

Ua hōʻike ʻia kahi loiloi o 16 mau noiʻi i ka omega-3 fatty acid i hoʻomaikaʻi i ka hoʻomanaʻo, ka noʻonoʻo, ke aʻo ʻana, ka impulsivity, a me ka hyperactivity, nā mea āpau e hoʻopili pinepine ʻia e ADHD ().

Ua hōʻike ʻia kahi noiʻi he 16 mau pule ma 79 mau keikikāne i ka lawe ʻana i 1,300 mg o nā omega-3 i kēlā me kēia lā e hoʻomaikaʻi i ka manaʻo i kēlā mau me me ADHD ().

ʻO ka mea hou aʻe, kahi loiloi nui o 52 mau noiʻi i hoʻopau i ka hoʻololi ʻana i ka papaʻai a me nā iʻa aila iʻa iʻa ʻelua o nā hana hoʻohiki e hōʻemi ai i nā hōʻailona ADHD i nā keiki ().

Hiki ke hōʻemi i ka hānō

ʻO Asthma kahi maʻi hoʻomau e pili ana i nā keiki a me nā mākua, e hana ana i nā ʻōuli e like me ka ʻeha o ka umauma, nā pilikia hanu, ka ʻū, a me ke kani ().

Ua ʻike kekahi mau noiʻi ua kōkua ka omega-3 fatty acid supplement i ka hoʻopakele ʻana i kēia mau ʻōuli.

ʻO kahi laʻana, ua aʻo ʻia he 10 mau mahina ma nā keiki he 29 i ka lawe ʻana i ka capsule aila iʻa i piha me 120 mg o DHA hui pū ʻia a me EPA i kēlā me kēia lā i kōkua i ka hōʻemi ʻana i nā ʻōuli o ka hānō ().

ʻO kahi noi ʻē aʻe i nā keiki 135 e pili ana i ka lawe kiʻekiʻe o ka omega-3 fatty acid me ka hoʻēmi ʻana i nā ʻōuli hānō i hoʻokumu ʻia e ka ea o ka ea i loko ().

Hōʻike kekahi mau noiʻi ʻē aʻe i ka loulou hiki ma waena o ka omega-3 fatty acid a me ka hoʻohaʻahaʻa haʻahaʻa o ka hānō i nā keiki (,).

Paipai i ka hiamoe maikaʻi aʻe

Hoʻopilikia ka haunaele hiamoe ma kahi o 4% o nā keiki ma lalo o nā makahiki 18 ().

Hoʻokahi kahi noiʻi i nā keiki 395 i hoʻopaʻa i nā kiʻekiʻe o ke koko o ka omega-3 fatty acid i kahi kiʻekiʻe o ka pilikia o ka hiamoe. Ua ʻike pū ʻia me ka hoʻonui ʻana me 600 mg o DHA ma luna o 16 mau pule i hoʻēmi i nā kahamaha hiamoe a alakaʻi ʻia i kahi o 1 mau hola o ka hiamoe i kēlā me kēia pō ().

Hōʻike kekahi noiʻi ʻē aʻe i ka ʻai ʻana i nā omega-3 fatty acid i ka wā o ka hāpai ʻana hiki ke hoʻomaikaʻi i ka hiamoe o nā pēpē (,).

Eia nō naʻe, pono i nā ʻike kiʻekiʻe e pili ana i ka omega-3 a me ka hiamoe ʻana i nā keiki.

Hoʻonui i ke olakino lolo

Hōʻike ka noiʻi e kū nei i ka hiki i ka omega-3 mau momona momona ke hoʻomaikaʻi i ka hana o ka lolo a me ka naʻau i nā keiki - ʻo ia hoʻi, ke aʻo ʻana, ka hoʻomanaʻo ʻana, a me ka ulu ʻana o ka lolo ().

I loko o kahi noi 6 mau mahina, 183 mau keiki i ʻai i kahi pālahalaha kiʻekiʻe ma nā omega-3 fatty acid i ʻike i ka hoʻomaikaʻi ʻana i ka hiki ke aʻo i ka waha a me ka hoʻomanaʻo.

Pēlā nō, kahi haʻawina liʻiliʻi, 8 mau pule ma 33 mau keikikāne e hoʻopili ana i ka 400-1,200 mg o DHA i kēlā me kēia lā e hoʻonui i ka hoʻoulu ʻana o ka mua prefrontal, ka ʻāpana o ka lolo nona ke kuleana no ka nānā ʻana, ka hoʻoikaika impulse, a me ka hoʻolālā ʻana ().

Eia kekahi, hōʻike kekahi mau noiʻi e kōkua i nā momona omega-3 e pale i ke kaumaha a me nā maʻi o ke ʻano i nā keiki (,,).

Ua ʻike ʻia ka noiʻi e hiki i ka omega-3 fatty acid ke hoʻonui i ke olakino lolo, paipai i ka hiamoe maikaʻi, a hoʻomaikaʻi i ka ADHD a me nā ʻōuli hānō.

Nā hopena ʻē aʻe

ʻO nā hopena ʻaoʻao o ka omega-3 supplement, e like me ka aila iʻa, akahai loa. ʻO nā mea maʻamau e pili pū me ():

• hanu maikaʻi ʻole
• ʻoluʻolu maikaʻi ʻole
• ʻeha poʻo
• puʻuwai puʻuwai
• huhū ka ʻōpū
• nausea
• pāhoehoe

E mālama pono i kāu keiki i ka lāʻau i koi ʻia e hōʻemi i ka hopena o ka hopena. Hiki iā ʻoe ke hoʻomaka iā lākou ma kahi lāʻau ma lalo, e hoʻonui mālie nei e nānā i ke ahonui.

ʻO ka poʻe i ʻaʻa i ka iʻa a i ʻole iʻa iʻa e pono e hōʻalo i ka aila iʻa a me nā mea hoʻopihapiha iʻa iʻa, e like me ka aila cod ate a me ka aila krill.

Ma kahi o, koho i nā meaʻai ʻē aʻe a i ʻole nā ​​mea hoʻopihapiha waiwai i loko o ka omega-3 e like me ka flaxseed a me ka aila ʻala.

Hoʻopili ʻia nā mea hoʻopili Omega-3 i nā hopena ʻoluʻolu e like me ka hanu maikaʻi ʻole, ʻeha poʻo, a me nā pilikia digestive. Hoʻopili i nā lāʻau i koi ʻia a pale i nā hoʻopihapiha iʻa iʻa i nā hihia o nā iʻa a i ʻole nā ​​ʻāpana shellfish.

Nā hana no nā keiki

ʻO nā pono o kēlā me kēia lā no ka omega-3 e kaukaʻi i ka makahiki a me ke kāne. Inā ʻoe e hoʻohana ana i nā mea hoʻopihapiha, ʻoi aku ka maikaʻi e hāhai i nā ʻōkuhi ma ka pūʻolo.

ʻO ka mea nui, ʻo ALA wale nō ka omega-3 fatty acid me nā kuhikuhi kaulike kikoʻī. ʻO nā mea i manaʻo ʻia i kēlā me kēia lā no ALA i nā keiki (3):

• 0-12 mahina: 0,5 gram
• 1-3 mau makahiki: 0.7 gram
• 4-8 makahiki: 0.9 gram
• Nā kaikamahine 9–13 mau makahiki: 1.0 gram
• Nā keiki kāne 9–13 mau makahiki: 1.2 gram
• Nā kaikamahine 14-18 makahiki: 1.1 gram
• Nā Keikikāne 14-18 makahiki: 1.6 gram

ʻO ka iʻa momona, nā nati, nā ʻanoʻano, a me nā aila mea kanu nā kumuwaiwai maikaʻi loa o ka omega-3 e hiki ai iā ʻoe ke hoʻohui maʻalahi i ka papaʻai a kāu keiki e hoʻonui ai i kā lākou ʻai.

E noʻonoʻo i nā mea hoʻopihapiha inā ʻaʻole ʻai pinepine kāu keiki i ka iʻa a i ʻole nā ​​meaʻai ʻē aʻe kiʻekiʻe i ka omega-3 fatty acid.

Ma ka laulaha, hōʻike ka hapa nui o nā noiʻi he 120-1,300 mg o DHA hui pū ʻia a me EPA i kēlā me kēia lā he pono no nā keiki (,).

Eia nō naʻe, i mea e pale aku ai i nā hopena maikaʻi ʻole, ʻoi aku ka maikaʻi e nīnau aku i kahi ʻoihana mālama ola i hilinaʻi ʻia ma mua o ka hoʻomaka ʻana i kāu keiki ma nā mea hoʻopiha.

Pono nā omega-3 o kāu keiki e ka makahiki a me ke kāne. Me ka loaʻa ʻana o ka meaʻai omega-3-waiwai i kā lākou papaʻai hiki ke hōʻoia i ka hoʻokō ʻana o nā keiki i kā lākou koi. Ma mua o ka hāʻawi ʻana iā lākou i nā mea hoʻopiha, e kamaʻilio me kahi kauka.

Ke laina lalo

He mea nui ka Omega-3 fatty acid no ka mālama ʻana i ke olakino olakino o kāu keiki.

ʻOi aku ka maikaʻi o ka Omega-3 no ke olakino lolo o nā keiki. Hiki iā lākou ke kōkua i ka maikaʻi o ka hiamoe a hoʻoliʻiliʻi i nā ʻōuli o ADHD a me ka hānō.

Ke hāʻawi nei i nā meaʻai he nui i ka omega-3 hiki ke kōkua e hōʻoia i ka hoʻokō ʻana o kāu keiki i kā lākou mau pono o kēlā me kēia lā. Inā koho ʻoe i nā mea hoʻopihapiha, ʻoi aku ka maikaʻi e nīnau i kahi ʻoihana olakino e hōʻoia i nā ana kūpono.