omega 3s a me ke olakino maka

ʻO ka hoʻomaopopo ʻana i nā Omega 3: Nā pōmaikaʻi ma mua o ke ola kino

ʻO ka Omega-3 fatty acids nā meaʻai pono nona ka nui o nā pono olakino, me ke olakino cardiovascular. Eia naʻe, ua hōʻike ʻia nā ʻike hou mai nā haʻawina i hōʻike ʻia ma WebMD i nā pono hou aʻe i ʻike ʻole ʻia o ka Omega 3, ʻoi aku ka maikaʻi o ka maka. E like me kēia mau ʻike, ʻO ka Omega 3S maikaʻi loa, me EPA (eicosapentaenoic corrosive) a me DHA (docosahexaenoic corrosive) i loaʻa nui i loko o ka ʻaila iʻa, e lawe i kahi ʻāpana koʻikoʻi i ka mālama ʻana i nā pae haʻahaʻa maikaʻi o ka maka a me ka holomua ʻana i ka ʻike leo maʻamau. Pono kēia mau ʻakika momona i ke ʻano a me ka hana o ka retina no ka mea he mau mea pono lākou. ʻAʻole wale kēia kākoʻo hoʻolālā e hoʻomaikaʻi i ke olakino maka holoʻokoʻa, akā hōʻike pū kekahi i ka ʻōlelo hoʻohiki no ka hōʻemi ʻana i ka maikaʻi o ka ʻike e hele mai me ka makahiki.

Nā Pōmaikaʻi Ma waho aʻe o ke Ola Puʻuwai

Ke kākoʻo nei ka American Optometric Association (AOA) i kēia mau ʻike, e hoʻoikaika ana i ka hana therapeutic o Omega 3s i ka hakakā ʻana i nā maka maloʻo. Hōʻike kā lākou noiʻi ʻana i ka lawa ʻana o ka Omega 3s hiki ke hoʻohaʻahaʻa i nā hōʻailona e pili ana i ka maʻi maloʻo maka, kahi maʻi maʻamau e pili ana i nā poʻe he nui a puni ka honua. Ma ka hoʻohaʻahaʻa ʻana i ka mumū a me ka hoʻoikaika ʻana i ka hana waimaka, ʻO ka Omega 3S maikaʻi loa kōkua i ka mālama ʻana i ke koena o ka makū maoli o ka maka, a laila e hoʻoulu ai i ka hōʻoluʻolu a me ka hoʻonui ʻana i ka ʻike.

Ke hoʻoikaika hou nei i kēia mau ʻōlelo, ʻo ka noiʻi ʻana i alakaʻi ʻia e ke Kula Lapaʻau ʻo Harvard e ʻimi hohonu i ka pilina paʻakikī ma waena o ka Omega 3 fatty acids a me ke olakino maka. Hōʻike kā lākou mau haʻawina e hoʻohaʻahaʻa loa kēia mau meaʻai koʻikoʻi i ka hopena o ka degeneration macular, kahi kumu mua o ka hōʻino ʻana i ka ʻike i ka poʻe ʻelemakule. ʻO nā waiwai anti-inflammatory i loaʻa i ka Omega 3s i manaʻoʻiʻo ʻia he hana koʻikoʻi i ka pale ʻana i ka retina mai ka pōʻino degenerative, no laila e mālama ai i ka ʻike kikowaena i ka manawa. ʻO ka hoʻokomo ʻana i nā meaʻai momona Omega 3 i loko o ka ʻai a kekahi, e like me ka iʻa momona e like me ka salmon a i ʻole ma o nā mea hoʻohui i manaʻo ʻia, e paʻa ana i ka ʻōlelo e hiki ke hoʻemi i ka holomua o kēia maʻi nāwaliwali.

I ka hopena, ʻoiai e hoʻolauleʻa ʻia nā ʻakika momona o ka Omega 3 no kā lākou pono cardiovascular, ʻo ka noiʻi e kū mai nei e hōʻike ana i kā lākou kōkua nui i ka mālama ʻana i ke olakino maikaʻi loa. Ma ka hoʻohui ʻana i nā meaʻai waiwai nui o ka Omega 3 i nā ʻano meaʻai i kēlā me kēia lā a i ʻole ka noʻonoʻo ʻana i ka supplementation i manaʻo ʻia, hiki i nā kānaka ke kākoʻo ikaika i ko lākou olakino ʻike, hiki ke hoʻemi i nā pilikia e pili ana i nā kūlana e like me nā maka maloʻo a me ka degeneration macular. ʻO ka hoʻopaʻa ʻana i kēia mau ʻike e hōʻoia i kahi ala holoʻokoʻa i ka mālama ʻana i ke olakino, me ka hoʻohana ʻana i nā pono like ʻole o ka Omega 3s ma mua o ko lākou manaʻo cardiovascular kuʻuna.

 

Hoʻokomo ʻana i nā Omega 3 i kāu ʻai

ʻO nā momona momona ʻole o ka Omega-3 he mea nui ia no ke kākoʻo ʻana i ka hiki o ka cardiovascular a me ka maikaʻi o ka maka, e hoʻolilo iā lākou i kumu no ka mālama ʻana i ke olakino. ʻOiai ʻO ka Omega 3S maikaʻi loa pili pū me ka aila i'a, aia nā ala i lalo i ka honua i hala i ka ho'ohana 'ana i nā i'a momona e ho'ohui i kēia mau mea ho'ohui kumu i kāu 'ai i kēlā lā i kēia lā.

Nā Punawai Omega-3 like ʻole: Ma waho aʻe o ka iʻa, ʻo ka hoʻohui ʻana i nā kumu mea kanu waiwai i loko o ka alpha-linolenic corrosive (ALA) he mea waiwai. No nā mea ʻai meaʻai a me nā vegans, nā meaʻai e like me ka flaxseeds, nā kumu chia, a me nā walnuts he mau koho maikaʻi loa. Hiki i ke kino ke hoʻololi i ka ALA mai kēia mau kumu i EPA a me DHA, akā i nā mea liʻiliʻi wale nō. Loaʻa nā Omega-3 i nā manawa a pau ke ʻai ʻoe i nā ʻano meaʻai like ʻole.

ʻO nā hua chia a me nā hua flax: Hiki iā ʻoe ke hoʻohana i nā hua flax a me nā hua chia i nā ʻano ʻano like ʻole i kāu ʻai. Hiki ke hoʻohui ʻia i loko o ka smoothies, kāpīpī ʻia ma luna o nā salakeke, cereal, a i ʻole yogurt, a hoʻohana ʻia i ka kuke ʻana. He waiwai lākou no ka poʻe makemake e hoʻonui i kā lākou Omega-3 me ka hilinaʻi ʻole i nā huahana holoholona ma muli o ko lākou kiʻekiʻe ALA.

Walnuts: ʻO ka hoʻohui ʻana i nā pecans i kāu ʻano ʻai e hāʻawi i kahi ala crunchy a meaʻai no ka loaʻa ʻana o Omega-3s. Hiki ke hoʻohui ʻia ka pecans i ka cereal a i ʻole nā ​​​​mea kūʻai wela, ʻai wale ʻia ma ke ʻano he tidbit, a i ʻole i hoʻohui ʻia i nā kīʻaha ʻono e like me nā sauté a i ʻole nā ​​ʻōmaʻomaʻo i hui ʻia. Ma muli o kā lākou antioxidants a me nā momona maikaʻi, he koho maikaʻi lākou.

Omega 3 kumu

Nā ʻano meaʻai hoʻomau: E noʻonoʻo e pili ana i ka hoʻokomo ʻana i nā huaʻai momona Omega-3, yogurt, a me nā meaʻai ikaika ʻē aʻe i kāu ʻai. No ka poʻe ʻai ʻole i ka iʻa a makemake ʻole i nā koho paʻa, hāʻawi kēia mau mea hoʻohui me EPA a me DHA i kumu hou o kēia mau momona momona.

Pākuʻi: No nā poʻe i ʻike i nā pilikia e lawa ana ʻO ka Omega 3S maikaʻi loa ma o nā kumu meaʻai wale nō, hiki i nā mea hoʻonui ke kōkua. Hiki ke loaʻa ākea nā mea hoʻohui aila iʻa a hāʻawi i nā ana koʻikoʻi o EPA a me DHA. Ma ka ʻaoʻao ʻē aʻe, kūpono nā mea hoʻohui aila ulu ʻōmaʻomaʻo no nā mea aloha veggie a me nā mea ʻai meaʻai, ʻoiai ʻo ka ulu ʻōmaʻomaʻo he punawai koke o EPA a me DHA.

ʻO ke ala ʻai i hoʻoponopono ʻia: Pono e hele pū ka meaʻai kaulike a me nā ʻano like ʻole me nā mea hoʻohui Omega-3. Hoʻohui kēia i ka ʻai ʻana i nā huahana kūlohelohe he nui, nā mea kanu, nā kīʻaha holoʻokoʻa, nā protein lean, a me nā momona paʻa. Mālama kēia ʻano ʻai i ka olakino maʻamau a me ka hoʻomaikaʻi ʻana i ka mālama ʻana a me ka hoʻohana ʻana i nā momona momona ʻole Omega-3.

Ka hoʻohana ʻana i ka Omega 3

 

Panina

I ka hopena, ʻo nā hōʻike mai nā kumu hilinaʻi e like me WebMD, ka AOA, a me ke Kula Lapaʻau ʻo Harvard e kuhikuhi ana i ke kuleana koʻikoʻi o ʻO ka Omega 3S maikaʻi loa nā momona momona i ka mālama ʻana i nā maka olakino. Ma o ka hoʻonui ʻana a i ʻole ka hoʻoponopono ʻana i ka meaʻai, ʻo ka hōʻoia ʻana i ka lawa ʻana o kēia mau meaʻai hiki ke kōkua nui i ka mālama ʻana i ka ʻike a me ka pale ʻana i nā kūlana o ka maka e pili ana i ka ʻelemakule. Ma ka hoʻomaopopo ʻana a me ka hoʻokō ʻana i kēia mau ʻike, hiki i nā kānaka ke kākoʻo ikaika i ko lākou olakino maka a me ka maikaʻi holoʻokoʻa.

Inā makemake ʻoe e aʻo hou e pili ana i kēia ʻano, e ʻoluʻolu e kelepona mai iā mākou ma kiyo@xarbkj.com.

 

E hoʻomaopopo '

1.WebMD. (nd). ʻO ka Omega-3 fatty acids: He haʻawina koʻikoʻi. 

2. ʻAhahui Optometric ʻAmelika. (nd). ʻO ka meaʻai a me ke olakino maka. 

3. Ke Kula Lapaau o Harvard. (nd). Nā pōmaikaʻi o ka ʻaila iʻa. 

4.Miljanović, B., Trivedi, KA, Dana, MR, & Gilbard, JP (2005). Ka pilina ma waena o ka meaʻai n-3 a me n-6 fatty acids a me ka maʻi maʻi maloʻo i ʻike ʻia i ka maʻi i loko o nā wahine. ʻO ka American Journal of Clinical Nutrition, 82 (4), 887-893.

5.Age-Related Maka maʻi Study 2 Research Group. "Lutein + zeaxanthin a me omega-3 fatty acids no ka macular degeneration pili makahiki: the Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial." JAMA 309.19 (2013): 2005-2015.

6.Simopoulos, AP (2002). "Omega-3 fatty acids i ka mumū a me nā maʻi autoimmune." Nūpepa o ka American College of Nutrition, 21(6), 495-505.

7.Seddon, JM, Ajani, UA, Sperduto, RD, Hiller, R., Blair, N., Burton, TC, ... & Willett, WC (1994). "ʻO nā carotenoids meaʻai, nā huaora A, C, a me E, a me ka degeneration macular e pili ana i ka makahiki." JAMA, 272(18), 1413-1420.

8.Bhargava, R., Kumar, P., & Aggarwal, A. (2015). "

9.American Academy of Ophthalmology. "Omega-3 a me nā maka maloʻo."