Nā meaʻai e waiwai ana i ka omega 3

Omega 3

Uaʻike aneiʻoe i kēlā ʻO ka omega 3 mau momona momona nā kī no ke kino e hoʻomohala i kāna mau hana i kahi ala maʻamau a olakino? ʻOiai loaʻa kahi rap maikaʻi ʻole nā ​​momona, aia kekahi mau mea hiki ʻole iā mākou ke noho me ka ʻole.

I ka hihia o ka poʻe e pili ana iā mākou i kēia hanana, no ka mea he mea nui lākou i ka hana kūpono o nā mea e like me ka puʻuwai, ka lolo a me ke ʻano. Kahi mea hou aʻe, hiki ke kōkua i ka mālama ʻana i nā kūlana e like me ka cholestrol a i ʻole ka rheumatoid arthritis.

Pehea e lawe ai i ka omega 3

ʻO ka punetune o kaʻailaʻaila

ʻOiai ʻaʻole hiki i ke kino o ke kanaka ke hana iā lākou iho, pono mākou e loaʻa i kēia mea waiwai nui ma o ka meaʻai a me nā mea hoʻopiha, ʻoiai inā hiki ke hana ʻia ma ke ala mua. ʻO kēia aʻe ʻO kekahi mau mea ʻai Omega-3 e noʻonoʻo pono ai:

  • Nā huahana flaxseed
  • Chia nā hua
  • Nā huahana Hemp
  • ʻO nā aila kuke (canola a me ʻoliva)
  • Nā Walnuts
  • Nā piʻulaʻula
  • soy
  • Cod ate
  • Pescado

ʻO nā meaʻai e waiwai ana i ka omega 3 fatty acid maikaʻi no kou olakino, akā hiki ke kiʻekiʻe i nā calories. No kēia kumu, noi ʻia e ʻai iā lākou i ka hoʻohaʻahaʻa e pale ai i ka momona a me ka momona.

ʻOiai aia nā mea kanu a me nā holoholona, ​​he aila iʻa me DHA a me EPA e hoʻohana pinepine ʻia no ka noiʻi. I kēia ala, ʻo ka iʻa kahi ʻoi aku ka palekana o ka pili ʻana o ka omega 3 i kāu papaʻai, no ka mea, ʻoi aku ka nui o kāna mau pōmaikaʻi. Ma ka ʻaoʻao ʻē aʻe, pono e noʻonoʻo ia, e pili ana i kā lākou ʻano a me ko lākou kumu, loaʻa i kekahi mau iʻa nā pae kiʻekiʻe o ka mercury, no laila he mea maikaʻi e haʻi maikaʻi iā ʻoe iho e pili ana i nā mea āu e kūʻai nei, a kaohi i kāu lawe inā ʻoe e hana. manaʻo mākou he pono.

Pono e hoʻomaopopo ʻia e hōʻemi ana i ka lawe ʻana o nā meaʻai me nā omega 6 fatty acid (i loko o nā hua manu, nā aila a me kekahi mau ʻiʻo) hiki ke hoʻonui i nā kiʻekiʻe o ke koko o ka mea momona e pili ana iā mākou i kēia hanana. Hiki i ke kaulike ʻole ma waena o kēia mau mea momona momona ke hana i ka ulu ʻana o nā maʻi he nui.

ʻO nā makaʻu o ka omega 3 supplement

Omega 3 kumukanawai

ʻO ka Omega-3 Fatty Acid supplement e kōkua i ka hoʻomaikaʻi i ke olakino o ka poʻe makemake ʻole a hiki ʻole ke hoʻololi i kā lākou papaʻai. Aia kekahi mau hihia kahi i lawa ʻole ai ka nui i hiki ke loaʻa ma o ka papaʻai. Ke kuhikuhi nei mākou i ka poʻe me ka maʻi puʻuwai, kahi a kekahi poʻe loea e koi ai i nā kālā i hiki ke loaʻa wale me ke kōkua o nā mea hoʻopiha.

Eia nō naʻe, pono e hana kuleana kekahi, ʻoiai ʻaʻole ia he ʻoi iki hiki ke hana i nā hopena ʻaoʻaoe like me ka ʻōpū huhū a i ʻole ka palahī. ʻOi aku paha ka maikaʻi o kēia mau hopena ke kiʻekiʻe o nā kau.

Ke lawe nei iā lākou, pono e hoʻomanaʻo ʻia hiki iā lākou kū i nā hopena maikaʻi ʻole i ka hui pū ʻia me nā lāʻau e like me nā anticoagulants, antiplatelets a i ʻole anti-inflammatories. No kēia kumu he mea nui e nīnau i ke kauka ma mua o ka hoʻomaka ʻana i ka lāʻau.

ʻO nā kānaka ʻē aʻe e pono e nānā me kā lākou kauka ma mua o ka lawe ʻana i ka omega-3 fatty acid supplement me nā poʻe hāpai a loaʻa diabetes a i ʻole LDL kolesterol. I nā koina kiʻekiʻe loa, hiki iā lākou hoʻonui i ka hopena o ka hahau.

He aha nā pono o ka omega 3

Nā ʻauamo

He kuleana koʻikoʻi lākou i ke olakino o ka membrane o kēlā me kēia cell i ke kino o ke kanaka. Kōkua pū lākou iā mākou e hoʻoikaika i ka ʻōnaehana paleʻea a, i kēia ala, pale iā mākou mai kekahi mau ʻōlelo hoʻoweliweli olakino koʻikoʻi.

ʻO ke kumu no kāna mau pono olakino ka hiki ke hoʻolaha i ka hana o kahi moʻo o nā kemika e kōkua i ke kino e kaohi i ka pehu i nā hono, ke kahe o ke koko a me nā hui.

Paipai kekahi mau loea i kāna ʻai i nā poʻe me nā maʻi e hoʻopili pū ana:

  • Maʻi maʻi puʻuwai
  • Hertertension
  • Kālā Cholesterol
  • Hoʻokomo ʻia ʻo Rheumatoid
  • Asthma
  • Ka maʻi
  • Hōʻikeʻike
  • Psoriasis
  • Alzheimer
  • Nā maʻi maʻi ʻōiwi (e like me ka maʻi o Crohn a me ka colitis ulcerative)
  • ʻO ka maʻi hyperative a me ka hemahema o ka noʻonoʻo

Pono e hoʻomaopopo ʻia, ʻoiai ʻo nā noiʻi i mālama ʻia e pili ana i ka pilina ma waena o nā pae o ka omega 3 fatty acid a me ka mālama ʻana a i ʻole ke pale ʻana i kēia mau maʻi i hoʻohiki maikaʻi ʻia i kekahi mau hihia, ʻaʻole paʻa ia. Pono hou kahi noiʻi kikoʻī hiki iā ʻoe ke kamaʻilio koʻikoʻi me ka nui o nā keu pono i hāʻawi ʻia i kēia nutrient.

Pehea e lawe ai i ka omega 3 e lilo i ka kaumaha

Cod

ʻOiai ʻo nā holoholona kai āpau kahi omega 3 acid, He iʻa maikaʻi loa ka iʻa a me nā iʻa inā makemake ʻoe e loaʻa i kēia mea momona pono ke hoʻāʻo nei e lilo kaupaona. Hiki iā ʻoe ke koho ma waena o nā iʻa iʻa (shrimp, clams, etc.); iʻa keʻokeʻo (monkfish, hake, cod, etc.) a me nā iʻa polū (anchovies, sardines, mackerel, tuna, etc.).

ʻO ka iʻa keʻokeʻo ka liʻiliʻi o ka calorie. ʻO ka mea maʻamau, ʻoi aku ka momona o ka iʻa polū, akā ʻoi aku ka kiʻekiʻe o kāna ʻike omega 3. I ka ʻaoʻao ʻē aʻe, waiwai lākou a pau i ka protein, nā wikamina a me nā minela. Kūkā ʻia e ʻai i ka iʻa i ʻelua mau manawa i ka pule, e hōʻoia e koho i nā ʻano ʻano like ʻole e loaʻa ai nā ʻano huaʻai like ʻole.


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.