No ke aha e pono ai na wahine i ka momona

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He manaʻo kuhihewa maʻamau ia-e, mai ʻai i kēlā, he nui ka momona i loko. Hoʻohālike nā fiends hoʻōla a me nā hoʻoikaika kino ʻole i ka momona ʻole o nā wahine, akā ʻo nā mea kākau ʻo William D. Lassek, MD a me Steven J. C. Gaulin, Ph.D. e kūʻē. Ma kā lākou puke, No ke aha e makemake ai nā wahine i ka momona: pehea e loaʻa ai ka meaʻai 'ola maikaʻi' iā mākou i ke kaumaha nui a me ka hopena kamahaʻo i ka nalowale mau loa., Kūkākūkā nā mea ʻelua i kēlā--no ke aha e pono ai nā wahine i ka momona, a me nā ʻano momona e ʻai ai lākou i kēlā me kēia lā.

"ʻO ka manaʻo he maikaʻi ʻole a maikaʻi ʻole nā ​​​​momona a pau, inā paha ia i loko o kā mākou meaʻai a i ʻole he ʻāpana o ko mākou kino. ) ka pakeneka o kā mākou 'aʻai' i kēlā me kēia lā o ka momona, "wahi a nā mea kākau. "A ʻo ka hapa nui o nā wahine, ʻo ka hapa nui o ka lahilahi, makemake lākou i ka momona o ko lākou kino.

Ua hopu mākou iā Lassek lāua ʻo Gaulin e hōʻike i nā ʻoiaʻiʻo momona e pono ai ʻoe e ʻike, no laila ke hoʻomaka ʻoe e ʻai i kēia momona a lākou e ʻōlelo ai, ke hana nei ʻoe ma ke ala kūpono.

KULA: E haʻi mai iā mākou e pili ana i ka momona.

LASSEK ME GAULIN (LG): Hele mai ka momona i ʻekolu mau ʻano: saturated, monounsaturated, a polyunsaturated. Ua lohe ka hapanui o mākou he maikaʻi ʻole ka momona momona, akā nui nā mea noiʻi e nīnau nei inā he ʻoiaʻiʻo kēia. Hoʻopili ʻia ka momona monounsaturated, e like me kēlā ma ka ʻoliva a me ka aila canola, me ke olakino maikaʻi. ʻO nā momona momona polyunsaturated wale nō ke ʻano o ka momona e loaʻa iā mākou mai kā mākou papaʻai. Hele mai kēia i nā ʻano ʻelua, omega-3 a me omega-6, a he mea nui nā mea ʻelua.

ʻOiai ʻaneʻane ʻae ka poʻe a pau i ka maikaʻi o ka nui o nā momona omega-3, ke ulu nei nā hōʻike e ʻoi aku ka maikaʻi o ka momona omega-6 no ke kaumaha a i ke olakino paha. Pili nā ʻano momona momona like ʻole i nā ʻano momona o ke kino. Hoʻopili ʻia nā kiʻekiʻe kiʻekiʻe o omega-6 i nā kiʻekiʻe kiʻekiʻe o ka momona o ka ʻōpū maikaʻi ʻole, aʻo ka omega-3 kiʻekiʻe e pili ana i ka momona olakino ma nā wāwae a me nā pūhaka. no laila, i ka wā e pili ana i ka momona, pono mākou e "hana i ka nuance."

KAHI: No laila no ke aha e pono ai nā wahine i ka momona?

LG: ʻOiai hiki i nā wahine ke hana i kekahi ʻano hana a pāʻani paha a lākou e makemake ai, ua hoʻolālā ʻia ko lākou mau kino e ka ulu ʻana a maikaʻi loa i ka loaʻa ʻana o nā keiki, ke koho a makemake ʻole paha lākou. He ʻokoʻa loa kēia mau keiki a pau i ka loaʻa ʻana o ka lolo ʻehiku ʻoi aku ka nui ma mua o ka mea i manaʻo ʻia no nā holoholona ʻē aʻe i ko mākou nui. 'O ia ho'i, e hiki i nā kino wahine ke ho'olako i nā poloka kūkulu no kēia mau lolo nui i ka wā o ko lākou hāpai 'ana a me ka hānai 'ana i kā lākou mau keiki-kūkulu hale i mālama 'ia i loko o ka momona o nā wāhine.

ʻO ka poloka kūkulu lolo ʻoi loa ka omega-3 momona i kapa ʻia ʻo DHA, a ma kahi o 10 pākēneka o ko mākou lolo e helu ʻole ana i ka wai. No ka mea ʻaʻole hiki i ko mākou kino ke hana i ka momona omega-3, pono ia mai kā mākou ʻai. I ka wā hāpai a i ka wā e hānai ai, loaʻa mai ka hapa nui o kēia DHA mai loko mai o ka momona o ke kino i mālama ʻia e ka wahine, a ʻo ia ke kumu e pono ai i nā wahine ke loaʻa i ka momona o ke kino ma mua o nā holoholona ʻē aʻe (ma kahi o 38 paona momona i ka wahine he 120 paona). No laila, ʻaʻole hiki ke hōʻole ʻia ka pono o ka wahine i ka momona ma ko lākou kino a me ka momona i kā lākou ʻai.

KAHI: Ehia mau momona e loaʻa iā mākou i kēlā me kēia lā?

LG: ʻAʻole ia ka nui o ka momona, akā ʻo ke ʻano momona. Hiki i ko mākou kino ke hana i ka momona momona a monounsaturated mai ke kō a i ʻole ka starch, no laila ʻaʻohe o mākou pono no kēia mau mea ke loaʻa iā mākou nā carbs he nui. Eia nō naʻe, ʻaʻole hiki i ko mākou kino ke hana i nā momona polyunsaturated e pono ai no ko mākou lolo, no laila e hele mai kēia mau mea mai kā mākou papaʻai. ʻO kēia mau momona polyunsaturated i manaʻo ʻia he "pono." Pono nā ʻano ʻelua o nā momona pono-omega-3 a me omega-6-i; pāʻani lākou i nā hana koʻikoʻi, ʻoi aku ka nui o nā cell i loko o ko mākou lolo.

SHAPE: I kā mākou ʻai ʻana i ka momona, he kuleana anei ka makahiki a me ke ola?

LG: He mea nui ka nui o ka momona omega-3 no kēlā me kēia pae ola. No nā wahine e makemake ana e loaʻa nā keiki i ka wā e hiki mai ana, ʻo ka papaʻai kiʻekiʻe i ka omega-3 he mea nui ia i mea e kūkulu ai i ka ʻike DHA o ko lākou momona momona, no ka mea ʻo kēlā momona kahi e ulu ai ka hapa nui o ka DHA ke lākou. hāpai a hānai.

No ka mea aia kekahi mau hōʻike e kōkua ana ka omega-3 i nā ʻiʻo e hana ʻoi aku ka maikaʻi, e pōmaikaʻi paha nā wahine ʻoi aku ka nui o kā lākou meaʻai. No nā wahine makua, mea nui ka omega-3 no ke olakino maikaʻi a e hōʻemi i ka makaʻu o ka maʻi Alzheimer. No nā kamaliʻi a me nā keiki, ʻo ka loaʻa ʻana o ka momona omega-3 he mea koʻikoʻi loa ia, no ka mea, ke ulu ikaika nei ko lākou kino a me ka lolo.SHAPE: Ma hea e loaʻa ai nā "momona maikaʻi?"

LG: ʻO nā momona momona nā momona kiʻekiʻe ma omega-3. ʻO DHA a me EPA nā ʻano nui a me nā hana o ka omega-3, a ʻo ke kumu waiwai nui no nā mea ʻelua he iʻa a me nā iʻa iʻa, ʻo ia hoʻi nā iʻa aila. ʻEkolu mau auneke wale nō o ka salmon Atlantic i hopu ʻia i ka nahele he 948 milligrams o DHA a me 273 milligrams o EPA. ʻO ka nui o nā iʻa iʻa i kēnā he 190 milligrams o DHA a me 40 o EPA, a ʻoi aku ka liʻiliʻi o ka shrimp. Minamina, hoʻopōʻino pū ʻia nā iʻa a me nā iʻa kai a pau me ka mercury, kahi lāʻau make o ka lolo, a ʻōlelo aʻoaʻo ka FDA ʻaʻole i ʻoi aku nā wahine a me nā keiki ma mua o 12 auneke iʻa i kēlā me kēia pule, kaupalena ʻia i kēlā me nā pae haʻahaʻa o ka mercury (he papa inoa kā mākou i kā mākou puke).

Hiki i nā capsule aila a i ʻole ke kinowai ke hāʻawi i kahi kumu hou a ʻoi aku ka palekana o DHA a me EPA no ka mea maʻa mau nā aila e hemo i ka mercury a me nā mea haumia ʻē aʻe, a loaʻa ka DHA mai ka limu no ka poʻe ʻai ʻole i ka iʻa. ʻO ke ʻano kumu o ka omega-3, alpha-linolenic acid, maikaʻi nō hoʻi no ka mea hiki ke lilo i EPA a me DHA i loko o ko mākou kino, ʻoiai ʻaʻole maikaʻi loa. Loaʻa kēia i nā mea kanu ʻōmaʻomaʻo a pau, akā ʻo nā kumu maikaʻi loa ʻo ka flaxseeds a me ka walnuts, a me ka flaxseed, canola, a me ka ʻaila wōnati. ʻO nā momona momona monounsaturated, e like me nā mea ma ka ʻoliva a me ka aila canola, he mea pono nō hoʻi no ke olakino.

SHAPE: Pehea e pili ana i nā "momona maikaʻi ʻole?" He aha kā mākou e noho mamao aku ai?

LG: ʻO kā mākou pilikia i kēia manawa, he ala, ʻoi loa ka omega-6 i kā mākou meaʻai. A no ka "ʻike" o ko mākou kino he mea nui kēia momona, paʻa ia iā lākou. Loaʻa ʻia kēia mau ʻaila i loko o nā meaʻai palai e like me nā ʻāpana, nā palai, a me nā meaʻai i kālua ʻia. Hoʻohui pū ʻia lākou i nā meaʻai i hana ʻia e hoʻonui i ka nui o ka momona, no ka mea ʻoi aku ka momona o nā meaʻai. E like me ka hiki, e kaupalena i nā meaʻai wikiwiki, nā meaʻai hale ʻaina, a me nā meaʻai i hana ʻia mai ka supermarket, no ka mea, ʻoi aku ka nui o kēia mau meaʻai i ka momona omega-6.

ʻO ka lua o ka ʻano o ka omega-6 i loaʻa nui iā mākou he waikawa arachidonic, a loaʻa kēia i kaʻiʻo a me nā hua manu mai nā holoholona (ʻo ia hoʻi nā manuʻai manu) i hānai ʻia i ke kulina a me nā hua ʻē aʻe, ʻo ia nā ʻano ʻai āu e ʻike mau ai i nā supermarkets.

NĀ KAHI: Pehea ka nui o ka hoʻoikaika kino ke hoʻopau i nā momona maikaʻi?

LG: Me he mea lā he synergy maikaʻi ma waena o ka hoʻoikaika kino a me nā momona omega-3. ʻO nā wahine e hoʻomaʻamaʻa hou aku e loaʻa nā pae kiʻekiʻe o ka omega-3 i ko lākou koko, a ʻo ka poʻe me nā kiʻekiʻe o ka omega-3 kiʻekiʻe e like me ka pane maikaʻi i ka hoʻoikaika kino. Hoʻopili ʻia ka nui o ka omega-3 DHA i nā membrane o nā ʻiʻo ʻiʻo me ka maikaʻi a me ka hoʻomanawanui. Hiki ke kōkua pū i ka hoʻonui ʻana i ka hoʻoikaika kino a me nā pae omega-3 i nā wahine e lilo ka nui o ke kaupaona.

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