ʻĀmaʻa ʻula

ʻĀmaʻa ʻula

Ua ʻike anei ʻoe i ka poʻe loea e aʻoaʻo i ka iʻa ʻaila he 1-2 mau manawa i ka pule? ʻAʻole hiki ke hele aku i kēia ʻano iʻa mai ka papaʻai no ka mea he hōʻailona ia i nā pono olakino lehulehu.

ʻO ke kumu nui ka iʻa aila (kahi pūʻulu meaʻai e komo pū nā iʻa e like me salmon, sardine a i ʻole tuna) kahi kumu maikaʻi o omega 3, kekahi mea, ma ka ʻaoʻao ʻē aʻe, pono e hoʻohaʻahaʻa i kāna ʻai ʻana ma muli o ka momona o nā calories.

Nā pōmaikaʻi

Omega 3

ʻO ka iʻa aila ke kumu waiwai ʻoi aku o ʻelua o nā mea nui ʻekolu o ka omega 3 momona (EPA a me DHA). ʻAʻole like me nā momona momona i kaʻiʻo, manaʻo ʻia kēia mau momona momona nā momona maikaʻi. Hāʻawi lākou i ka hana maikaʻi o ka puʻuwai, ka lolo, ka māmā a me ke kahe o ke koko.

Pili ka ʻai ʻana o ka iʻa aila me a haʻahaʻa pilikia o ka hoʻomōhala ʻana i kekahi mau maʻi, me ke kaumaha, periodontitis, Alzheimer's, prostate cancer, a me macular degeneration. ʻO ka hope kekahi o nā kumu nui o ka nalo ʻana o ka hihiʻo i ka poʻe ma mua o 60 mau makahiki.

Hiki ke kōkua i ka hoʻopili ʻana i kēia ʻano iʻa i ka papaʻai e hōʻemi i ka pūhaka. A kōkua ia e māʻona i kou makemake a lilo kaupaona. Eia nō naʻe, kiʻekiʻe kekahi iʻa momona i ka mercury. E hōʻoia e nānā i ka nui o kāu mau punahele i hiki ai iā ʻoe ke kaohi iā lākou inā pono.

Nāʻano

Tuna kēpau

ʻIke ʻia ka iʻa polū ma nā ʻano ʻekolu: hou, kēne a paʻa hau. Pili ka koho i ka budget a me nā makemake pilikino. ʻOi aku ka nui o ka iʻa hou, ʻono a mālama i kona ʻano i ka wā kuke. I ka hoʻohālikelike ʻana, ʻoi aku ka maʻalahi o nā iʻa i kēke ʻia a me ka hau.

Eia nō naʻe, pau ka hapa nui o ka poʻe i ka iʻa aila no ka loaʻa ʻana o ka omega fatty acid. A i kēlā ʻano, pono e hoʻomaopopo ʻia ia omega 3 ʻākika pae e noʻonoʻo like like i nā ʻano āpau, iʻa momona kē kēa paha a i ʻole hau.

Nā ʻokoʻa ma waena o ka iʻa polū a me keʻokeʻo

Salemona

Kū pinepine nā kānalua no ka iʻa i ʻoi aku ka maikaʻi: uliuli a keʻokeʻo paha. ʻO ka pane ʻelua. Loaʻa ko lāua wahi i kahi papaʻai kaulike a olakino hoʻi.

Hāʻawi ka iʻa aila i nā momona momona hou aku, ʻoiai ʻoi aku ka keʻokeʻo i loko o nā calories. E lilo i kaupaona, paipai ʻia ka iʻa keʻokeʻo, ʻoiai hāʻawi ka iʻa polū i nā momona hou aʻe. Ma ka ʻaoʻao ʻē aʻe, loaʻa i ka polū nā pono olakino nui loa he maʻalahi ke haʻalele ʻole.

Pili ka piliwaiwai hou ma kekahi papa a i kekahi i nā pono o kēlā me kēia kanaka. I kēlā me kēia hihia, inā ʻaʻole kaumaha ʻoe a ma ke olakino olakino maikaʻi. he manaʻo maikaʻi e ʻai like i nā iʻa ʻelua e ʻoliʻoli i nā pono o nā mea ʻelua.

Iʻa polū a me ka kolesterol

Kālā Cholesterol

I nā koina kiʻekiʻe, omega 3 mau mea momona momona mai ka iʻa aila hiki ke kōkua i ka hoʻolōʻihi i ke kūkulu ʻia ʻana o ka pā i loko o nā aʻa a hoʻoliʻiliʻi i nā pae o kekahi ʻano momona i loko o ke koko.

ʻOiai ʻaʻole ʻike ʻia ke ʻano pololei, ua hōʻike ʻia kēlā ʻO nā omega 3 fatty acid e hoʻohaʻahaʻa i nā triglycerides, kahi ʻano momona o ke kahe o ke koko.

Hoʻomaopopo ʻia ke ʻano kuke o ka iʻa aila i mea kūpono no nā pae kolesterol i ke koko. He ʻōlelo aʻoaʻo e hoʻomoa ʻia a puhi ʻia paha, ʻoiai hoʻopau ʻia kekahi mau pōmaikaʻi ke kālele ʻana i ka hoʻohana ʻana i ka nui o ka aila mea kanu.

Iʻa polū a me ka hāpai keiki

Kahawai

Pono ka Omega 3 mau mea momona momona no ka hoʻomohala ʻana a me ka hana pono ʻana o ka lolo a me ka ʻōnaehana. A loaʻa nā iʻa polū iā lākou i ka nui. No laila e pili ana kahi meaʻai e noʻonoʻo ai i waena o nā wahine hāpai a lactating.

Eia naʻe, aʻoaʻo ʻia e hōʻalo i nā iʻa me nā pae kiʻekiʻe o ka mercury no ka mea hiki ke hōʻeha i nā pēpē. Akā, aia kahi iʻa polū palekana no nā wahine hāpai a lactating. O ka maʻamau, ʻo ka iʻa liʻiliʻi (e like me ka sardine) ʻoi aku ka liʻiliʻi o ka mercury ma mua o nā iʻa nui (e like me ka iʻa pahi)ʻoiai he manawa liʻiliʻi ko lākou e hōʻiliʻili ai. I kekahi hihia, he mea maikaʻi e hōʻoia he ʻano maoli ia me nā pae haʻahaʻa ma mua o ka ʻai ʻana.

No ke koena o ka poʻePono e hoʻomaopopo ʻia ua hōʻike ʻia nā noiʻi e ʻoi aku ka maikaʻi o ka iʻa aila ma mua o nā hopena maikaʻi ʻole o ka mercury a me nā mea haumia ʻē aʻe.

Ka mea e hiki ai aia kekahi mau kumu ʻē aʻe o omega 3 manuahi o ke kala. Inā hāpai ʻoe a hānai waiu paha a makemake ʻole ʻoe i ka iʻa, hiki iā ʻoe ke loaʻa i kēia waikawa momona ma o nā meaʻai ʻē aʻe, e like me nā walnuts a i ʻole flaxseed.

Papa inoa iʻa polū

Salemona

ʻOiai ʻo ka mea kaulana loa ka salemona a me ke tuna, lōʻihi loa ka papa inoa o nā iʻa aila. ʻO kēia nā mea ʻē aʻe o ka ʻano iʻa iʻa polū i hiki ke loaʻa ma nā supermarkets:

  • Pākē
  • Salemona
  • Sardine
  • Mullet ʻulaʻula
  • Hoʻokolo
  • Nani
  • Swordfish
  • Turbot
  • Mackerel
  • Anchovy
  • ʻO Boquerón
  • ʻAlaa
  • Mackerel

Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.